Hello, I am a 17-year-old boy and I am graduating soon and summer is coming. I haven't trained since last summer and I've relaxed a lot. And I want to tighten as much as possible in 2 months, but without additives and chemicals, of course. I want to build muscle mass. I know that you will tell me to eat protein and sleep a lot ...: D But does anyone have their own "trick" a program with which to quickly upload a table I know that in 2 months I will not upload who knows how much but I want to be in shape if you understand me. A friend learned to recruit and do strength training in one summer, how can I progress so fast (I can force and recruit) Share if you can your programs and muscle secrets. :): I train mostly at home with barbells, dumbbells, levers, dumbbells ... but I can also go to the gym. Thanks in advance :)
Answers 6
See, the body is not made in April to August. Eat chicken, potatoes, rice and boiled eggs. 3 slices of bread to eat. Train, sleep and train. Maximum 1. 5-2 kg of MUSCLE mass to gain in 2 months. Otherwise, I train in the gym and I can't tell you who knows what exercises at home or on a lever. 3 basic exercises: Push-ups. Abdominal presses Wide-grip pull-ups. And don't forget to breathe while performing.
I've tried a lot of training and all sorts of nonsense .. BUT for me personally I can do nothing better than heavy basic exercises to build muscle mass. see, start learning the technique of squats and deadlifts, improve and start lifting weights there and make a program with priority for these exercises. for example, train your upper / lower / rest and repeat again and rest after 2 days and see exactly this program upper / lower / rest / upper / lower / rest2x and repeat see on the internet but be careful for 2 months you will do almost nothing for what exactly in 2 months? body is made 365 days a year :) supplements of snish bad, calm. Good luck and be very patient, nothing good happens quickly. see all the basic exercises on the internet and include them in the program. REST VERY WELL DON'T FORGET! read try and tey. everything happens hellishly slow,
The body must have a reason to increase its muscles. This reason can only be muscle work, ie training. Even if you eat protein and sleep a lot, without training your muscles will not increase. Unfortunately, this does not happen as fast as you want and there is no trick. Everything is perseverance.
Since I'm a girl, I can't offer you a suitable fitness workout, but I will give you some advice. Don't drink any protein supplements to everything else! This is some rubbish that only fills the pockets of those who want to have muscle for a short time dudes. Good luck with the training! -Ah
It also depends on where you want this muscle mass and what you mean "to tighten ... I'm relaxed". For example, with traction and squats you will develop a powerful thigh-buttock, but if you want to be something like a model you will have to emphasize other muscle and body proportions. And you probably have fat to lose, which is for your diet.
to number 4. you are wrong! Of course, up to 90% of the supplements, most of them do not make sense and those who make them put ingredients that you will not need but need to increase the price and earn .. but there are supplements that help enough .. .. "muscles for a short time" so much and you understand ...