For some reason, there is a stereotype that all jocks are chemists. Their muscles are fake, horseradish is not worth it, and their liver fails by the age of 30. In fact, this is partly true. But not quite the way you imagine.
Perhaps it is precisely because of such stereotypes that most people give up and quit swinging before they even start. After all, no one wants to stuff themselves with chemicals, right? And since all the jocks are chemists, then you have no chance.
Therefore, I consider it my duty to tell you, what if you can still get pumped up without chemicals? What if all these legends about fake muscles are lies? In general, sit back and read whether it is possible to get pumped up without protein and other supplements.
How to build muscle without chemicals. Training planning
Introduction: how important it is to clearly understand your goal. How to pump up? First, let's decide on the goal · Rating standards for powerlifting · Rating standards for bench press · Rating standards for deadlifting · Rating standards for weightlifting · Rating standards for kettlebell lifting How to pump up muscles? Secondly, let's plan strength achievements for 12 years ahead! How to pump up your arms, legs, chest and back? Thirdly, we will draw up a Plan for your Success in Muscle Gain training. Fourth, let's define intermediate goals. Conclusion
Chemical method
There are hundreds of different pharmaceutical drugs that help athletes develop and increase muscle tissue. Many professional athletes use such drugs, and when training, they do not harm their body, but rather improve it.
There are two types of sports nutrition, the first for rapid recovery of energy and muscles, and the second for rapid tissue growth. Let's look at which ones are useful and which ones are not:
- Protein, I-carnitine, fat burner and BCAA, etc. Newcomers to the sport love to take this all. Amino acids and vitamins help maintain the normal state of the body under high loads. It is quite possible to pump up with protein and BCAA, as they help convert fat into dense muscle tissue. These supplements are not dangerous; they play the role of growth aides, like vitamins.
- Anabolic steroids are much more effective, but also more dangerous. Of course, anabolic steroids accelerate the formation of muscle structures several times, but they are very dangerous for human health. These steroids have a huge number of side effects, for example: baldness, nipple swelling (gynecomastia), impotence, liver disease, skin problems, including the appearance of severe acne. But the most dangerous thing is the formation of blood clots, which are considered a direct threat to human life. Also, many notice that the emotional state is not stable; consumers are characterized by stress, depression, aggression and more. It is imperative to remember that some anabolic steroids may be used illegally.
Of course, chemistry will help you quickly and beautifully gain weight, become a couple of sizes larger and allow you to show off your impeccably beautiful muscular body, but all the side effects should make you think twice. Unfortunately, this does not stop some people, and most people continue to inject various steroids into their bodies.
Also, there is a possibility of addiction, not physical, but psychological, and this is even worse. There is even treatment for this addiction. The main treatment is simply stopping the use of drugs, and there are even doctors who are willing to help with this treatment.
Secrets of pumping up muscles without chemicals
John McCallum's formula. Ideal physique The Maurice and Rydin method or How to find out your maximum in the bench press Nick Nelson's test for the ratio of fast-twitch muscle fibers to slow-twitch muscle fibers How often should you train Overexertion Overtraining Overfatigue Equipment for working out in the gym
Rule three
Complete rest. It's not about the time between sets or the number of days between workouts, but about sleep and spending time during recovery. Rest should be spent not lying on the couch. An active pastime, for example, a walk or light play sports, but with a very mediocre load, is best suited. If it's American football, then throwing and catching the ball is appropriate, not hitting and grabbing; if it's basketball, then practicing shooting baskets, not playing five-on-five with jumping and acceleration. If this is soccer, then limit yourself to passes and shots on goal. In general, it is better to move than to lie on the couch. This is due to the fact that during moderate activity the muscles quickly recover.
Sleep is the most important part of rest. The fact that it should be eight hours (we are talking about night time) is clear to everyone, but you should fall asleep no later than ten o’clock in the evening. This is due to the production of testosterone, which begins to be produced in the deep sleep phase, which occurs in the fourth hour after falling asleep. The production of testosterone gradually ends at four hours, and by six it stops completely. Based on this, you can estimate the amount of anabolic hormone produced per day. If an athlete falls asleep at approximately 22:00, testosterone begins to be produced four hours later (02:00). If a person goes to bed at 00:00 or 01:00 am, then testosterone is synthesized minimally.
Basic strength exercises
Squats Bench Press Deadlift Snatch Pressure Standing Press Dips Pull-ups
Rule five
Use mostly only compound exercises with a working weight of 70-80% of 1RM, and perform each in the 8-14 rep range depending on the exercise.
It is also worth doing workouts aimed at developing strength, which involve a minimum number of repetitions and maximum weight of sports equipment. Such training can be carried out several times a quarter.
Training programs for different levels of preparedness
The sequence of training programs corresponds to a set of sports skills: - “full body” (full body) for beginners; — split and periodization for advanced (dischargers); — singles for dinosaurs (CM and higher).
Fifthly, how to create a training program, training cycle? (1-1-1) Workout Program for Beginners (1-1-2) Workout Program for Beginners (1-1-3) Squat Workout Program (1-1-4) How to Increase Your Bench Press. Power cycle. (4-1-2) Strength cycle by Yuri Verkhoshansky “Russian Pyramid” A set of exercises from Arnold Schwarzenegger
Myths about the natural way
There are many myths about naturally building your dream figure. For example:
- Many are sure that cardio training burns all previously pumped muscles. But this is absolutely not true. Cardio works the other way around; they are needed to maintain muscle tone. Therefore, I advise all trainers to do cardio training at least once a week.
- There are also rumors that muscles do not need rest, and you need to train every day. Again, this is a misconception. Any body needs proper rest and time to recuperate. Who will have enough time and how much time can be told based on several criteria: age, physical fitness, genetic data, not only physical condition, but also emotional, amount of sleep, taking any medications and much more.
- Girls are afraid to play sports in the gym because they don’t want to become masculine. This is only possible when using steroids and any other drugs. If girls train in a natural way, then the body will also grow naturally and proportionally. Therefore, girls should not worry about becoming huge and pumped up.
- The diet consists only of prohibitions and protein foods. And again, this is not true! Proper nutrition is very varied and full of goodies. Yes, the body needs proteins and in large quantities, but you should not avoid fats and carbohydrates. They are as much a necessary part of muscle building as organic protein. There are a million different recipes for sweets and delicacies that you can eat even while playing sports. Anyone who really wants to become slim and fit will always find something healthy to eat without harm.
The natural limit of a straight man's mass: how to break through the ceiling
Training stress is the basis for the natural progression of strength and muscle performance. In this case, anabolic hormones are produced by the body itself. Another option is chemicals with a quick effect on weight gain. When the natural level of progress has reached the ceiling, the athlete is faced with a choice: continue to work in the same mode or add fire in the form of steroids.
Why you won’t be able to get pumped up quickly without chemicals.
The body is not a bottomless reserve of substances that can be pumped out on demand. The natural production of anabolic hormone, as a reaction to stress, is limited to a certain volume. This manifests itself when the limit of physiological capabilities, growth of mass and strength, is reached. But when taking anabolic substances, the growth process goes faster. Additional chemical stimulation goes through the roof. It’s possible to pump up without steroids, but not in a short time.
How to break through stagnation in the masses.
There are two ways to solve the problem.
The first method is periodization.
It has many varieties. However, the essence is the same: an athlete whose physiological limit has been reached stops or takes a step back in the training process. Thus, the muscles become weaker. With the resumption of the load, a hormonal response will occur in the body, which will break through the stagnation in the mass.
The second method is complex.
The following changes need to be made to the work:
»
duration of training – optimal time from 40 to 60 minutes; » exercises – the basis of the complex should be heavy basic exercises; » recovery – minimize other types of training (running, swimming) and establish a rest regime.
Basic exercises.
A natural person has less energy than a chemist. Hence the conclusion: it is important for an athlete to correctly distribute energy costs. Basic exercises with heavy weights for each muscle group are ideal. These include the usual “base” – squats, deadlifts and bench presses. So are a number of other exercises:
• push-ups with weights on parallel bars; • wide grip pull-ups; • various rows (barbell rows to the chin, barbell rows to the waist); • standing barbell press and other exercises.
Limiting Factors of Natural Bodybuilding
In addition to the above factors, there are other important links: hormonal panel, age. If there's something wrong with your hormones, you either won't build that coveted muscle mass, or you won't lose weight and won't gain a sculpted, muscular body.
Yes, not everyone who comes to the gym after 40 years will be able to achieve anything, but still: there will be genetically gifted lucky ones. How do you know if you are part of the very group whom nature was able to protect with such a “gift”? Everything is very simple: treat everything soberly and scientifically. By the way, I can recommend a good book about natural bodybuilding for beginners: Think! Bodybuilding without steroids (by McRobert Stewart).
These are not all limiting factors, there are quite a lot of them: muscle attachment point, body type, neuromuscular efficiency and other factors. In the book I recommended you can learn about most.
Workout → nutrition → rest → repeat
When you hit the paid state, try starting with changing your training plan. At the same time, reviewing nutrition. Paying due attention to rest.
Sports nutrition and bodybuilding
Closely related concepts, even putting aside the marketing side. I always recommend certain sports supplements to my clients. Naturally, this depends directly on the client’s goal and his daily routine and lifestyle. Of course, we consider the most budget option if the budget is limited. If you want to get good results in bodybuilding: write to me in instant messengers or through contacts.
Protein in bodybuilding
There are several types of protein, I don’t think it’s necessary to list them here. I recommend the following types of protein: whey, isolate (I often suggest including it in the nutrition plan during cutting cycles), casein. This does not mean at all that I do not recommend other types, not at all. Dosages, of course, depend on your nutrition plan. Protein is not a chemical (note to parents).
Should I use BCAA?
I don't know why, but I rarely suggest including branched chain amino acids in cycles. And if I do recommend it, then most often it’s complex amino acids, for example, Amino Energy from Optimum Nutrition. Typically used post-workout and between meals on a post-training day.
I advise you to look and familiarize yourself with the list of effective sports nutrition.
