How to pump up muscles for a man or girl as a beginner

Hello, dear reader! If you have come to this page, it means you are interested in questions related to how to build muscles for a beginner or how to give yourself a slim, beautiful body.

Even before you cross the threshold of the gym, you will have to face a lot of difficulties and nuances.

I created this section specifically to shorten your path to a beautiful body as much as possible and to warn you against many mistakes.

Unfortunately, the vast majority of people train at random, blindly trying to build themselves a more or less beautiful body. For this reason, VERY FEW people achieve truly impressive results.

There are many principles and rules in bodybuilding and fitness, knowing which you can progress much faster than, in fact, the readers and subscribers of my blog successfully do.

I will show you their results a little later, but for now, in order not to delay too long, let me take you into the wonderful world of transformation of your body and life.

How to build muscle and principles of muscle growth

So, you decided to quickly build muscle, and don’t know where to start? In this case, this page of my blog will help you with this very well.

The information is given in a convenient, simple form, with all the necessary links and conclusions.

As you study this information, you may have more and more questions.

Do not worry. This is fine.

This is very simply explained by the fact that the less you know, the less points of contact you have with various facts and knowledge.

I'll explain it more simply.

There is a wonderful phrase that explains this phenomenon.

"I know that I know nothing"

This phrase was said by the ancient Greek philosopher Socrates.

The more you learn, the more strange things you encounter along the way. The more you want to know what you don't know. And it will be like this forever.

This is a kind of chain reaction that allowed our species “homosapiens” (“reasonable man”) to evolve, adapt and develop as a result of anthropogenesis (the part of human evolution in which our species appeared).

We grow when things are difficult for us. Our body CONSTANTLY ADAPTES.

At this point we will stop discussing with you for now and move on to the very essence of muscle growth, weight loss, in general, TRANSFORMATION of your body.

For now, remember one thing: THE BODY IS CONSTANTLY ADAPTING !

This will be enough for now.

Don't forget to follow the links provided in this article to gain a deeper understanding of issues related to building a beautiful body.

So, the main three rules to build muscles.

To pump up muscles (make them bigger), first of all, you need to adhere to the following simple rules:

Progressive overload is the BASIC principle of bodybuilding. In order for muscles to grow, you need to CONSTANTLY increase the load, otherwise there will be no point in the body growing.
High-quality recovery - consists of high-quality fractional meals (5-12 times a day) + sufficient sleep (8-10 hours).
Developed muscle sense - you definitely need to learn to FEEL your muscles while working with additional weights, so that the load hits EXACTLY THE TARGET, and is not “smeared” across the synergist muscles (synergists are muscles that perform the same contractile functions in various exercises, for example, triceps and pectoral muscles).

For now, there may be little that is clear. Do not worry. Soon everything will become much easier.

Let's talk about all the above principles in detail.

Progressive load

Load progression is the basic rule of bodybuilding.

Our muscles and the body as a whole constantly strive for balance (homeostasis).

An increase in muscles (the size of motor units) leads to an increase in energy expenditure, which is extremely disadvantageous for the body.

Just imagine, the body lives calmly in balance, and you are trying to force it:

To grow motor units (muscles), which requires a HUGE expenditure of building materials (proteins) and energy (carbohydrates).
Spending more energy due to an increase in consumers (muscles), which the body considers a serious threat to life. Muscles are very voracious things that spend enormous amounts of energy.

Over THOUSANDS OF YEARS of evolution, our ancestors were forced to save energy to survive, because... I had to move a lot, and there was very little food.

Our body was forced to adapt to this.

To force our body to do something that is not profitable for it (grow muscles), we need to show that it is BENEFITABLE and necessary for survival.

In fact, this is all very approximate and exaggerated. I hope you understand this, but it reflects the essence.

Okay, how do you show your body that it needs to grow muscles?

YOU NEED TO CONSTANTLY INCREASE THE LOAD IN YOUR TRAINING! This will give the body a signal that it needs to increase muscle size in order to insure against increasing stress in the future.

I have a cool article on this topic about supercompensation, read it.

The easiest way to progress the load is to increase the working weights. This is the simplest, but not the only way.

There are relatively safe and unsafe ways to increase the load. I will write below why they are called that.

Load progression methods:

Increasing working weights (on a barbell, dumbbells, exercise machines) = a safe way.
Increasing the number of repetitions of an exercise = safe way.
Increasing the total volume of load per workout (number of approaches in an exercise, number of exercises themselves, reducing rest between approaches) = unsafe method.
Super techniques (supersets, dropsets, forced reps, negative reps, cheating, etc.) = unsafe method.

These are the main ways to progress the load, but for most people increasing the working weights and number of repetitions will be enough .

Increasing weights and repetitions are two safe ways to progress, especially for beginners, because we have natural guardrails for these methods.

The body has a reserve supply of energy, which it always leaves to insure our health and life.

When you increase the load through working weights or repetitions, then at the moment when we experience muscle failure, the body maintains this reserve reserve.

The muscles grow, but there is no risk to health.

I recommend reading the article about muscle failure. After reading it, it will become clearer about this point.

If we increase the load by increasing the total volume of the load during a workout or by using super techniques, then the body depletes energy reserves MUCH DEEPER than the reserve energy reserve, i.e. there is a risk of overtraining.

If you just came to the gym, then I advise you to increase the load only through repetitions and working weights.

But this is only after 1-2 months of training, because from the first days you will need to go through a period of preparing the body for stress, which we will talk about below.

Let's, before I give you links to the necessary articles on my blog about the progression of loads, make the first two conclusions.

1 Conclusion: A beginner (no matter whether a man or a woman) must, from the very beginning, go through a period of preparing the body for physical activity (1-3 months).

Don't worry, I have a whole cool blog post about this period with a student's review. I'll give a link to it below.

2 Conclusion: Progression of loads at the initial stage (1-2 years) should occur by increasing working weights and increasing the number of repetitions.

So, articles on the topic of load progression for beginners, which I definitely advise you to read:

How to increase working weights in exercises;
The period of preparing the body for physical activity;
Super moves for super muscles;

From the above articles you will learn how to properly increase the load.

High-quality restoration

Many people think that bodybuilding is just training in the gym.

How wrong they are...

Bodybuilding is not just hard training, it is a WAY OF LIFE.

You work on building a beautiful body around the clock, because... muscle growth processes do not occur during training, but after it during rest.

So when you eat or sleep, you are also doing bodybuilding because your muscles are repairing and growing.

3 Conclusion: Muscles do not grow during training, but after it.

The process of resting after a workout is called post-workout recovery.

It often happens that a person trains well, is disciplined, does not miss training, but does not grow, or generally becomes smaller and feels worse.

What could be the problem? 99% in POOR RECOVERY!

With proper, balanced nutrition, the body receives all the necessary materials for the construction of new protein structures.

This process is called ANABOLISM (from the Greek ἀναβολή, “rise”)

The fact is that our body can be in several states:

Catabolism (nutrition is insufficient, protein and other structures are destroyed). This can also happen during heavy training.
Homeostasis (there is enough nutrition and sleep, enough recovery abilities to stop damage during training, the body remains unchanged).
Anabolism (enough nutrition and sleep + growth of protein and other structures occurs).

It is IMPOSSIBLE to achieve anabolism and catabolism at the same time.

First of all, we must get a little more calories than we spend! Many people wonder why they are not growing, although most of them do not take into account their limited diet (eating little) and their fast metabolism.

In order to start growing (enter a state of anabolism), one of the most important conditions is to take into account the quantity and quality of your nutrition.

There is a very simple way to control your nutrition.

Just start eating almost the same foods in the same quantities every day. This way you will be sure that you ate no less food necessary for growth than yesterday.

Recovery also includes the quality and quantity of sleep!

During sleep, amazing metamorphoses occur in the body (especially during adolescence). The entire system is recharged.

The hormones necessary for growth and recovery (testosterone, growth hormone, etc.) are released.

Try to go to bed no later than 22-23 hours and sleep at least 8-10 hours a day.

Useful articles on the topic:

Signs of overtraining;
Metabolism in the body;
Healthy lifestyle;
Should I drink water during training?
Essential Nutrients;

Be sure to read the articles above. I’m sure the picture about recovery and nutrition will become clearer.

Developed muscle sense

Many people have been practicing all their lives and do not know this concept.

Hence the severe limitation of their progress.

It seems like they’ve been pumping for years, but there’s almost no progress. How so?

In response they say that: “Genetics are bad”, “I work out for myself”, “I don’t work out much yet”, etc.

Surprisingly, this is not the problem, of course.

The problem is that they don't feel their target muscle during the movement and perform the exercises incorrectly.

In the first 1-3 months of training, forget about your working weights!

Reduce the load by at least half and work on the correct technique for doing the exercises.

Above I posted a link to an article about the period of preparing the body for physical activity. Be sure to read it! Otherwise, you will make the most common and dangerous mistake.

The fact is that when you start to progress weights with incorrect technique, the risk of injury due to “crooked” technique increases greatly. Stay safe.

4 Conclusion: In the first 1-3 months of training (no matter a girl or a man), we deliberately reduce the working weights in the exercises by 50% and practice the technique of performing the exercises. We try to feel our muscles at every point in the amplitude of movement of the projectile.

Must-read articles on this topic:

Feel your muscles;
Mysterious mental attitude;

Mistakes of a beginner bodybuilder

The well-known saying , whoever makes no mistakes, does nothing, is just right for all novice bodybuilders. Everyone will go through injuries, sprains, pain in muscles, ligaments, tendons in the gym, but all the negative consequences of strength training can be minimized if you approach wisely . Learn from other people's mistakes, not your own.

Exercising with iron (weights) is a fairly new phenomenon, but more than a dozen years have already passed since the era of bodybuilding , when Arnold Schwarzenegger forged his muscles in the gym, and opened the doors for all people to a new, unknown type of strength sport , bodybuilding. Over the course of this time, a certain experience has developed that has allowed all athletes not only to minimize injuries during training, but also to avoid popular mistakes that beginners in the gym very often make.

Below we will tell you about the most popular mistakes that beginners make in the gym, as well as ways to eliminate them.

Mistakes of a beginner bodybuilder

Ignoring a warm-up before doing an exercise

Remedy: depending on the exercise, it is necessary to warm up the muscles being trained by performing specific warm-up exercises, as well as using a warming ointment for training.

What is the danger of a mistake: the occurrence of various injuries during training is inevitable - sprains and ruptures of muscles/tendons.

Ignoring a warm-up before performing a working approach

Lack of methodology (training program)

Remedy: find a training program in any way (ask a friend, a fitness instructor, search the Internet). Another question is whether it will work, and if so, how? In turn, we offer you our working training programs, depending on the athlete’s level of preparedness.

What is the danger of an error: By and large, any training program will work, sometimes less, sometimes more, but in the absence of a training plan , that is, thoughtlessly performing exercises, will only lead to negative or zero results.

Lack of a systematic approach to the training process

Poor (incorrect) nutrition of an athlete

Remedy: Accustom yourself to eat small, multiple meals (6-7 meals a day), and most importantly, your list of products should be of high quality , without preservatives, GMOs, also give up fast foods, which are nothing but “empty” calories and harmful have no impact on the body.

Proteins must be of high biological value - seafood, fish, eggs, cottage cheese, milk, etc. Carbohydrates are mostly complex, especially for people who are prone to obesity - potatoes, rice, pasta, cereals and more; read more about the rate of conversion of carbohydrates into glucose in this article. Fats should be unsaturated, that is, omega 3 and 6 fatty acids.

What the error entails: lack of progress in training. Malnutrition, a low-calorie daily diet will not allow you to gain muscle mass. Excess junk food and empty calories can cause immune system and obesity.

Harmful foods in the human diet

No full recovery (rest)

Remedy: 8-9 hours of sleep, balanced, nutritious nutrition, well-thought-out training, cycling and frequency of strength training in the gym.

Healthy, adequate sleep is the key to your full recovery, and alternating light, medium and heavy intensity training is the key to successful progress in gaining strength and muscle mass. Nutrition in this matter will be a source of fuel, an energy component that will help accumulate strength for training.

The dangers of a mistake: overtraining, loss of strength, loss of muscle mass, increased susceptibility to various injuries during training, diseases due to decreased immunity, as well as depressed consciousness, loss of motivation for further bodybuilding.

Poor athlete recovery

A frivolous approach to bodybuilding

Remedy: a serious, responsible approach to your training, nutrition and recovery. As a rule, many athletes, especially beginners, have enough sense of purpose and focus on results. 1-2 years of regular training in the gym, subject to proper nutrition and rest, can change your body beyond recognition.

Any, even the most insignificant things, determine your consciousness , how you do it, whether you give your all in training, or say to yourself “it will do.”

Actions and actions determine a person, not thoughts, everyone wants to be a champion , to have a beautiful, sculpted body, but few people are able to endure muscle pain, limit themselves in food, not skip workouts, “plow” in the gym for the sake of their goal in the gym hall

What a mistake can cause: lack of results in bodybuilding, injuries during training, the appearance of obsessive thoughts like “all the jocks are pumped up on steroids.”

A relaxed approach to training

Training diary

Now you know that in order to pump up muscles you need:

Progress the load.
Eat and sleep well (post-workout recovery).
Feel the muscles you are training.

There are a number of very important things that every person who comes to the gym should know about.

From the very beginning of training, it is VERY IMPORTANT to keep a training diary.

It can be an ordinary checkered notebook or a beautiful diary, it doesn’t matter.

It is important that you make it a habit to CONSTANTLY RECORD your performance in a notebook.

The stricter your discipline in this regard, the faster your progress will be.

I'm serious.

Let me explain why.

When you write down your indicators in a notebook, namely:

What do you train (legs, chest, back, etc.).
Exercise (squats, vertical pull-downs, etc.).
Working and warm-up weight (20 kg warm-up, for example).
Approach number.
Number of repetitions per set.
Rest between sets.

This will be more than enough to get started, and not only that.

Here's what it looks like in my diary:

See, nothing special. I don’t even try very hard to write in calligraphic handwriting.

The main thing is that you can understand these records yourself.

Why is all this needed:

For ever-increasing progression of loads.
For further analysis of the results.
For mental attitude before each approach.

That's the minimum.

For ever-increasing progression of loads . In bodybuilding, as we have already said, a prerequisite is a constantly growing load in the form of weight on the bar, the number of repetitions, exercises, or in the form of super moves. To keep track of your working weight, as well as to know how many reps you did last workout on a particular set, it is important to record your performance. Do you remember how many reps you did on the third exercise in the fourth set with a certain weight last week? What about two weeks ago, or a month? Oh well. And I mean the same thing.

For further analysis of the results . When you train for a long time, it begins to seem like you are standing in one place. But when you look at the diary, you see how tiny weight gains, but regularly, lead to huge progress. Also, you can track your indicators from six months or a month ago to get an idea of your working weight. This helps a lot.

For mental attitude before each approach . If you don’t know how much you did in a particular set with a certain weight in the last workout, then it’s very easy to make a mistake and do less. The body does not have a goal to overcome the weight that you lifted earlier; it will give up sooner. Conversely, when you know that you did 8 reps in this set last time and you should do 9 anyway, then trust me, you will do 9, with rare exceptions.

5 Conclusion: To progress in your training, a training diary is a MUST.

Article you need to read:

Training diary. Manage the load!

Why it is important to monitor tire pressure: tips for drivers

Tires are the only element of the car that is in constant contact with the road. One of the main indicators of their serviceability is pressure. It affects not only efficient fuel consumption, but also safety.

As a rule, car manufacturers recommend maintaining tire pressure from 2.0 to 2.8 atmospheres. But in practice there are situations when one should deviate from this norm.

You should check your tire pressure at least once a month; there are several ways to do this. Let's figure out why it is so important to maintain the optimal pressure indicator and what it affects.

In this material:

How to pump up muscles for a girl. Differences from men's training

Despite the fact that we are one biological species, our approach to the training process should be somewhat different for the following reasons:

Girls have much less testosterone (the main anabolic hormone) by about 10 times.
The depth of immersion in a state of muscle failure is different for men and girls.
The nutrient accumulation system in girls works more intensively.
Women's muscle size is smaller than men's.
Women have less muscle in their upper body than in their lower body.
The difference is in the one rep max.
Monthly cycle.

I will not consider the above reasons in detail now. Below I will provide links to articles that girls will definitely need to read, where all the intricacies of women's training are described in detail.

The main thing to understand is that girls and boys cannot train according to the same training schemes.

Very often I see how guys, and even worse, coaches, train their girls or wards using the same type of programs.

The girls have been plowing for months, but there is practically no progress. All such training in men's programs for an unprepared girl, as a rule, is accompanied by severe overtraining and very weak progress.

6 Conclusion: The training process for girls and men should be different due to structural features and differences.

Required (!) reading:

The best training program for girls;
How to gain muscle mass for a girl;

Playing sports says a lot

Naturally, a man who takes care of himself, engages in physical exercise and sports, as a result, attracts the attention of girls more than a guy who spends all his free time playing computer games, or sitting on the street with friends with a bottle of beer. After all, not all men watch their diet and physical fitness. That's why they have many health problems. Such guys, naturally, are not interested in the fair sex. Because women want to see a strong and healthy partner next to them, who is not afraid of difficulties and knows how to achieve results.

Where to start training

You have already studied part of the theory about the training process and are already beginning to understand what's what.

Below, we will begin to understand training issues more subtly. I hope you are alive there and the length of the article did not scare you)) But it will be to your benefit, friends.

You have already done a lot, you have read up to this point. Many can't even do that.

So, let's take it in order.

What to take with you to the gym

Once you begin to understand that you want to change your body, a person wonders what to take with him to the gym.

This is a very good and common question.

In fact, you and I can start training at home (more on this a little later), but the list of necessary things is unlikely to be significantly different.

Here is the list:

bag;
bath items: shampoo, shower gel (soap), washcloth, slippers, towel, underwear;
clothes: shorts/sweatpants, T-shirt, jacket (if it’s cool in the room);
shoes: sneakers, socks;
sports assistants: gloves, wrist straps (traction), belt; small towel;
training diary;
a protein shaker (if there is no opportunity to eat);
water bottle;

Don't train in slippers ! This is very dangerous from a safety point of view (your foot may slip at the most inopportune moment or something may fall on your foot), firstly.

And secondly, if you are a man, then you don’t need to torment gym goers with the smell of your feet. Be respectful to others.

I wrote more about what you need in this article:

What to take with you to the gym;

How to build muscles at home

By and large, muscles don’t care where you train them.

Even if you lift weights in the gym, even if you climb a palm tree on an island to get a banana, your body doesn’t care.

If you follow just a few rules of muscle growth, which we discussed above, then your muscles will respond to the load with growth.

The rules, as we remember, are simple:

Load progression.
We are recovering.
We feel the muscles.

The most important problem at home is the progression of the load.

7 Conclusion: If you can ensure the progression of the load, then you can start your training at home. The muscles don't care where they are loaded.

I wrote a separate cool article about how to pump up at home, which will answer many questions:

How to build muscles at home;

How to overcome fear and go to the gym

It is very difficult to change your lifestyle and start incorporating exercise and proper nutrition into your life.

Most people give up at the very rudimentary, initial stage...

At the stage when you still need to go to the gym.

The question is very important, and I don’t understand why I have hardly seen any information on this topic.

I think it's time to introduce you to my Productivity section.

It contains very cool articles not only on the topic of bodybuilding, but also on improving oneself in various areas, as well as my thoughts on certain topics.

By the way, many of my subscribers and readers come to my blog just to read something new from this section.

There are even subscribers who are not involved in bodybuilding, but only read this section! This is, of course, surprising. So, there really are some interesting thoughts there.

In this section, I wrote a detailed article on how to overcome fear and go to the gym.

Article to read:

How to overcome fear and go to the gym;

How to choose a gym

Sooner or later, almost all people will need to go to the gym in order to achieve serious success (unless, of course, you can buy all the equipment for your home).

The issue of choosing a gym can become very problematic if you have many of them in the city.

If, of course, like me, you are from a small town, then there is not much choice. Where there is a hall (usually the only one in the city), you go there.

Below I will list the basic rules for choosing a gym for everyone who has plenty to choose from:

Find all the halls within 40-60 minutes from home.
Make sure that the gym has everything you need: Olympic bars, weights of different sizes, locks, an excellent dumbbell row, racks for squats and bench presses, a horizontal bar, parallel bars, a vertical block and, of course, a cardio zone.
Locker room with turnkey lockers, shower, good ventilation, order in the room, preferably a small number of people.
When you decide on the hall, carefully approach the purchase of a subscription. Don’t fall for various marketing tricks, check everything yourself.

I wrote a separate cool article about choosing a gym in more detail:

How to choose a gym;

Selecting a training program

The next question that will confront you is.

And the question, I must say, is VERY IMPORTANT!!!

Most people train with ineffective, illiterate training schemes even at the initial stage, thereby limiting possible progress.

But I won’t talk about those who have not learned to train correctly for years in this article, because... here I tell you how to avoid the main difficulties for beginners.

Beginners usually have the following reservations:

Poor muscle-brain connection (a beginner does not understand and does not know how muscles contract), and also, they are not able to abstract themselves (forget that someone is looking at them).
Any physical activity is stress for an unprepared body, so there is no point in overloading the system with excessive weights
Muscle fibers adapt to new loads, so fairly rapid increases in strength and volume are observed.
There is no point in dividing workouts into splits (by body parts), because... this is necessary for a targeted, increased load on the muscles being worked.

In view of all of the above, we need to create an individualized training program that would take into account all the nuances.

I won’t describe them in detail now, but I will give links to all the necessary materials on my blog that you MUST READ:

Training program for beginners;
24 mistakes on the way to a beautiful body;
How long can you train?
How often to change your training program;
Training program for beginners! Next level;
How to correctly create a training program;

But that's not all, friends!

I wrote a very cool “Individual Training Program Selection System” that can help you choose a training program to get started for FREE.

To receive it, just enter your email below so I know where to send it.

The question of choosing a training program will disappear by itself.

In my system, you will choose a training program depending on your gender, age, fitness level and genetics.

The system is free, very simple and high quality. More than 20,000 people have already downloaded it on various services.

Download and enjoy for your health, friends.

What else does a beginner need to know?

It's great that you're still reading. This speaks of your determination to change yourself and your life.

Below, we still have to learn some important points in order to better understand the training itself.

What types of exercises are there?

Bodybuilding exercises can be divided into:

by muscle groups that they train, for example, for legs, back, chest, etc.;
by the number of muscles involved in the work (basic isolating);
by load direction vector (pulling and pushing);

It is better for beginners to perform basic exercises, because... It is they, involving a large number of muscles in work, that can provoke the release of large amounts of anabolic hormones, which are so useful for growth.

You can read more in my article:

Types of physical exercises;

In what order should you do the exercises?

This is also a very important question, because there are a lot of exercises.

There are certain rules that you need to follow to make progress in your workouts, including the correct order of doing the exercises.

Here's an article that will help you figure it out:

The order of exercises in the gym;

Be sure to read it.

Number of repetitions

There are certain misconceptions that you need to be aware of right away.

For example, there is no number of repetitions “for mass”, “for strength”, “for endurance”, this is all very arbitrary.

For example, performing 15-20 repetitions can perfectly gain mass if you train slow muscle fibers.

Or do 6-12 reps on the calves, which will be great for increasing their strength, because... Their contraction amplitude is very small.

More attention should be paid to the TIME OF OCCASION OF MUSCLE FAILURE!

I will once again provide a link to the article in which I wrote how to choose the right weights for exercises:

How to increase working weights in exercises;

I wrote about this in more detail there.

As a rule, the number of repetitions in bodybuilding varies in the range of 6-12 repetitions, and you will find out why this is so in the link above.

Be sure to read, the information is very important.

Number of approaches

The number of approaches can be very different.

For example, if you train slow muscle fibers, then from 6 to 12 or more in one exercise.

If you are an elderly person, then the number of your approaches will be slightly lower than that of young, trained people.

Here we will talk about the most common case, namely, the number of approaches for beginners.

For beginners, it is better to start with 2-3 working approaches and then NOT WITH WORKING WEIGHTS (you already know why we reduce the working weight by 50% in the first 1-3 months).

Using my system for choosing an individual training program, you can choose the optimal number of approaches.

Muscle failure

Muscle failure is the inability of a muscle to perform another repetition while using proper technique.

If you have ever worked out in a gym, then you are familiar with the feeling that I will tell you about now.

For example, you lift the barbell for biceps, now 7.8...9, you barely lift the barbell for the 10th time and on the 11th lift, in the middle of the movement it’s as if you “ran out of gas”, and you, having struggled , for some time, with the weight, you throw the barbell down out of exhaustion.

I can congratulate you! You have reached muscle failure.

Muscle failure means that you are guaranteed to have received enough exercise for muscle growth.

There are three types of muscle failure:

Positive
Static
Negative

Now about these types in more detail.

Positive failure is when you are unable to lift a weight without assistance, i.e. when, for example, in barbell curls you cannot lift the barbell/dumbbells to the top point with proper technique or without using cheating.
Negative failure is when you cannot even control the lowering of the implement with proper technique or assistance. Such a refusal is often called an absolute or complete refusal.
Static failure is a state of the body during an approach when positive failure is already on the way, but the body is still struggling with the weight with shaking arms or legs, and the projectile hangs at one point for a while, then begins to crush you or fall.

I told you everything you need to know about muscle failure in the article below:

What is muscle failure?

Nutrition

Nutrition is 60, or even 70% of success in bodybuilding.

This topic is simply huge, so I have a separate section - “Nutrition” on the blog, which I highly recommend reading.

To know where to start, check out the articles below:

How to lose weight fast at home;
How does protein help grow muscle?
How energy from carbohydrates helps grow muscle;
What vitamins should every athlete take?

8 Conclusion: Your nutrition must be under strict control at all times in order to achieve excellent results.

Sports supplements

This is a very broad and interesting topic, to which I devoted an entire section on the “Sports Nutrition” blog.

Be sure to check it out.

Those people who say that dietary supplements are useless have no idea about effective supplements, and nutrition in general.

Thanks to dietary supplements, we can achieve slightly greater results in bodybuilding.

If they provide at least some advantage, then why not use it?

In fairness, it must be said that there are also useless additives that have only one goal - to extract more money from the fragile minds of gullible people.

But there are also super-working ones, confirmed by many authoritative experiments, for example, creatine monohydrate.

On my blog I write about many cool supplements that I definitely try myself. In each article, I personally tell my experience, my feelings, and also give recommendations on where you can buy them cheaper.

Here are the articles you should read first:

Which sports nutrition to choose?
The most effective sports supplements;
Can children and teenagers drink protein?
What is whey protein?
Pharmacy dope! How to get the most from permitted additives;

Read these articles first! You will gain an understanding of the effective use of sports nutrition.

Remember that in the name “Sports Supplements” the key word is ADDITIVES.

9 Conclusion: Sports supplements and dietary supplements are only an addition to the basic diet, and not a replacement for it.

“Pumped up” and “pumped up” - how not to confuse these words

The participles “pumped up” and “pumped up” are
very tricky, so their correct use requires a little skill.
And in order to better remember how they differ, we use the classic method. It is called “repetition is
the mother of learning.” After all, many of you probably know the rule, but still sometimes confuse words.

“Pumped up” and “pumped up”
are
homophones. This is the name for words that sound the same but are spelled differently. In fact, in oral speech no one will notice a mistake if one of the words is used inappropriately. But participles don't just have different suffixes: they are formed from different verbs! And now they need to “dance”, composing a sentence.

Piglet is an athlete and an acrobat))

"Pumped Up"

Participle "pumped up"

come from the verb
“roll” - place somewhere, roll
.
It should not be confused with another verb symbolizing a holiday))). If some object that allows itself to be rolled was moved somewhere in this way, then it automatically becomes inflated
-
we rolled

it
there .

Tank pumped onto the platform

"Pumped up"

Participle "pumped up"

derived from the verb
“pump up” – to fill with something
(for example, air or water) using a pump.
And this word, as a rule, is more popular than “brother”. Yes, yes, those same abs, biceps and even, excuse me, butts that have set teeth on edge on the Internet are
pumped
up
. Although their owners often misspell this word.

And in order not to be confused in the future, I have prepared for you a picture that clearly explains the rule (it can be saved to your device). I hope you find it useful:

Source

Student results

Before I finish the article for new visitors to my blog, I would like to introduce you to those who, like you, once visited my blog for the first time.

They, like you, also doubted, were afraid to try something new, were afraid of visiting the gym, but, nevertheless, through all the doubts, they decided to START.

In any business, the most difficult thing is to take the first step. Start doing things that are unusual for yourself in order to become what you want.

This is very difficult, and I understand you, but only you can make yourself strong, purposeful and beautiful.

10 Conclusion: All these people were also once unhappy with their bodies, but one day they told themselves that they could change it. Believe that you can do it, and you will be right.

The interesting thing is, if you say that you CANNOT, you will also be right.

Your whole life depends on your attitude. Only we set boundaries and boundaries for ourselves.

You can read even more reviews on this page.

Women can be intimidated by overly muscular guys

If we are talking about whether girls like muscular guys, then we must also say that men with large figures can simply outshine their girlfriends. It's like a woman who wears a low-cut red dress to attract the attention of all the guys at a party. Therefore, the last thing you want to do is attract special attention to yourself, especially when you are walking with a lady. So if you have a properly balanced muscular body, that's great. But if you realize that it is taking away your woman's attention, then you need to stop a little.

My results

The easiest way to test a person's knowledge is HIS OWN RESULT!

I have been involved in bodybuilding on a regular basis for over 8 years now, and have done a lot of experiments, both in training and in nutrition.

Tried hundreds of different supplements, which allowed me to draw my own conclusions about their effectiveness.

I cut and gained muscle mass many times.

Here are my results:

I truly love what I do.

For more than 4 years I have been running this blog, into which I invest a lot of effort, time and money to create a resource that will help thousands of people become much more beautiful and self-confident.

I won't write much about myself here.

If you want to get to know me, you can read the Author page. There I talked about my studies at two Universities, the Academy of Bodybuilding and Fitness Professionals, the army, snowboarding (my second passion), my family and my life.

What kind of men are interesting to women?

As we said earlier, many women are attracted to men who take care of themselves and their shape. That is, they have a balanced body and are not too large in shape. In fact, the fair sex likes ordinary men. What does it mean? Firstly, they want a gentleman next to them. That is, this is a young man who helps put on a coat and always lets the lady go first. If she gets out of a taxi, he gives her his hand. Many women judge people by details. Because they are the ones who put together the overall portrait of a person’s personality.

My free materials

There are free products on my blog that you can download and explore.

The most popular of them is the “System for choosing an individual training program,” which I already introduced you to.

The system is very popular among blog readers and new visitors, because... explains in a simple and understandable, step-by-step manner all the intricacies of the first training program.

There are two more great books:

"Your friend is a bodybuilder."
"The other side of a beautiful body."

These books help you start training and learn all the most basic aspects of training.

The book “The Other Side of a Beautiful Body” talks about what changes in a person’s life when he or she starts bodybuilding.

I advise you to study my free materials. Even though they are free, this does not affect their quality in any way.

I am very meticulous in the release of my articles, materials and products, so I am constantly working to improve them and provide feedback to readers.

The girl likes beefy guys until they start to dominate

A muscular body can really boost a man's ego and self-confidence. But this in no way diminishes the degree of respect with which a man should approach the weaker sex. Because there are quite a lot of muscular men with overly inflated egos. Which, moreover, are quite rude towards the female sex. That's why they think jocks are too arrogant.

Girls are attracted to beefy guys who are confident. But at the same time they are kind and gentle. Therefore, if you are wondering whether girls like muscular guys, then it will be much better if you work on your personality and attitude towards the fair sex, and become a real gentleman. Because these are the people who are in demand among the fair sex.

My PAID materials

If you want to get results as quickly as possible, then the blog also has VERY COOL paid products that cover a particular topic in detail.

If you purchased a paid product, then be sure that you will get results. The courses contain all the necessary information and my personal practical experience.

Three products are currently available:

“How to pump up your PRESS AT HOME”
"Extreme fat burning."
"Extreme BULKING."

Hundreds of people have already become my clients who have changed their bodies for the better. You saw their results above.

You can learn more about my paid products using the links above.

From time to time I release new and new products. From the very beginning they are sold at good discounts, then they become more expensive, this is a common practice.

When purchasing any paid material, you receive detailed feedback and answers to questions.

We work with each client until the result is achieved.

What pressure should the tires be?

For each car model, the manufacturer sets its own optimal tire pressure. This indicator depends on the weight of the car, the speed of operation, the number of passengers (partial or full landing), as well as the load in the trunk [1].

Information on the recommended tire pressure can be found in the vehicle's owner's manual or on one of the placards/stickers in the interior. They can be:

on the driver's door pillar or threshold;
on the glove box door;
on the back of the gas tank flap;
on the trunk door.

Tire pressure measurement table

Tire pressure is measured in several units. In Russia, they are usually indicated in kg/cm2 (or atmospheres) and bars (bar). These two indicators are almost equal, which is why they are often used as synonyms:

On foreign models, pounds per square inch or “psi” are more often used.

1 psi = 0.068948 bar
1 bar = 14.5 psi

For convenience, automakers can indicate pressure in two units at once - bar and psi. Thus, there is no need to independently calculate using formulas. Otherwise, you can do this in one of the online calculators or consult a table of popular values.