Introduction to Natural Bodybuilding

Contents

sets repetitions Original pictures taken from the site {Body-Muscles.com}

Introduction to Natural Bodybuilding – PDF

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4 What you need to control: the amount of protein, fat and carbohydrates. Here are the numbers you need: Calories Proteins Fat Carbohydrates Everything Else All the figures in the table are based on 1 kg of body weight. It is not necessary to calculate the dry mass (if you know what it is), then it is better to adjust the indicators based on the feedback (see below). And an example to make it clear. Body weight (yours, this is an example) 70 kg Kk per day: 70 * 35 = 2450 Protein per day: 70 * 1.5 = 105 grams. 105 * 4 = 420 kk. Fat per day: 70 * 9 = 70 grams. 70 * 9 = 630 Kk. Carbohydrates per day: = 1400 Kk Kk is 350 grams of carbohydrates per day (4 Kk per gram of carbohydrates). How fast do you need to gain weight? I recommend gaining grams per month. Then (with the proper distribution of macronutrients and training) you will gain muscle, not subcutaneous fat. You can gain 5 kilograms of muscles per year, and you can gain 5 kg of muscles + 10 kilograms of fat. Which of these is better to decide. Feedback.

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5 If you understand that you are typing too fast (or too slow), you need to adjust the number of calories per day. It’s simple. If you dial too fast, reduce to 200 Kk per day. If you dial too slowly, increase by 200 Kk per day. Repeat until you find the number of QCs that will provide you with the desired speed. Most likely, you will have to do this more than once or twice. That’s all, as you can see, everything is very simple. If you provide yourself with the right amount of macronutrients (proteins, fats and carbohydrates), then you do not need sports nutrition. Additional sources of information: 1. KBSTU (calories, proteins, fats, carbohydrates) 2. Nutrition for weight gain 3. Protein requirements 4. Creatine

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6 Part 2. Three conditions for the growth of muscle mass and strength. Any, absolutely any successful training program takes into account these parameters. If at least 1 is missing from your practice, then you will eminence labs not get any results or, at a minimum, your progress will be very slow. Training program based on scientific principles of skeletal muscle hypertrophy. Each training program has its own goals and objectives. Skeletal muscle hypertrophy may be different, but for a beginner only one variant of myofibrillary hypertrophy is possible. This is a job in the range of 4-8 reps. This entire document will focus on how this program should look like. A nutrition program that provides a sufficient amount of macro and micronutrients.

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7 The growth of protein tissues (muscles) cannot occur “by itself”. For muscle growth, you need to consume enough macronutrient protein, fat and carbohydrates, as well as enough calories. If you do not meet these conditions, muscle growth will not. Pre-formed cycle of periodization, allowing for steady progress. No athlete can progress forever. For stable muscle growth and strength, you must use at least two cycles: the cycle of muscle hypertrophy (muscle growth) and the recovery cycle. If you do not meet these conditions, muscle growth will not be again. Adequate load volume and intensity of these loads. Without intensity (how much weight on the bar is close to your maximum) there will be no muscle growth. Too large or too small a volume will be equally fatal. The training program, which you will find below, meets principles 1, 3, and 4. We talked about nutrition (principle 2) in the first part of the manual, I think that this issue has already been resolved. For a natural athlete, first of all, intensity is important. Of course, you may not believe me and try to build muscle by performing repetitions with a light weight, but remember, I warned you beforehand. At the same time it is impossible that the training volume was too large or too small. For beginners, a volume of 1500 KPSS (the number of raised rods per month) will be sufficient. Once again, all these principles are taken into account in the program. You do not need to count anything.

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8 Supplementary materials: Bodybuilding guide for a beginner. Cycling and periodization of loads testosterone propionate for sale. Types of progression in training with weights. Multi-articular, local and isolating exercises. What is a training program different from a simple set of exercises?

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9 Training program – 5×5 Goal: increase in muscle mass and strength Level of training: from initial (0) to average (2-3 years) Cycle duration: 2-4 months Review of the program 12 training sessions per month The last approach is performed for the maximum number of repetitions Deadlift performed no more than 3 approaches 1 time a week Squatting 2 times a week 1 time can be “easy” (80% of the usual) You can add cardio load by Recovery after exercise is the key to progress. Make sure that you fulfill all the necessary conditions for the recovery of the body. Sports nutrition is not necessary. Try to get the right amount of macronutrients and calories along with regular food. If you are just starting, be sure to read the section for beginners at the end of this document. If you already know your maxima, start with 90% of these numbers. All auxiliary exercises can be performed on repetitions in the approach in 3-4 approaches. Exercises on abdominals are performed on your discretionary Auxiliary exercises: Recommended exercises for days with a squat: split squat, lunges with dumbbells, pull-ups, push-ups on bars, wiring dumbbells, lifting barbells and dumbbells for biceps (not more than 3)

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10 Recommended exercises for days with a dummy: a dumbbell of 1 dumbbell in the slope, a thrust of the block to the chest, a thrust of the block to the lower back, a dumbbell bench press for triceps, a thrust block pull (no more than 3)

11 How the 5×5 program is carried out Where 5×5 is indicated, this means that 5 approaches are being carried out, 5 repetitions, 1 approach 50% of the worker, 2 approach 70% of the worker, 3 approach 90% of the worker 3-5 approaches are working. 3-5 approaches are performed with the same weight. Where indicated, the last approach is performed for the maximum number of repetitions. Where this is not indicated, the last approach is performed for 5 repetitions. According to the 5×5 protocol, 5 exercises are performed: deadlift, barbell in the slope, bench press, bench press, squat. Stanovaya traction, if desired, can be replaced by traction on straight legs. Squat, if desired, can be replaced by a front squat. All auxiliary exercises can be performed on repetitions in 3-5 approaches on well-being. In each workout can be no more than 3 auxiliary exercises. Before training, warm-up is performed for minutes. After a workout, a lull of minutes is performed.

back muscles Original pictures taken from the site {Body-Muscles.com}

12 Training 1 Squat 5 sets of 5 bench press – 5 sets of 5 work on biceps, leg muscles, chest muscles on training 2 deadlift 3 sets of 5 press stand 5 approaches on 5 work on triceps, back muscles, shoulder muscles on Training 3 Squat 5 sets of 5 workouts 1) Squat 3-5 sets of 10 repetitions with light weight Press – 5 sets of 5 workouts 1) Press lying 3-5 sets of 10 reps with light weight Work on the biceps, leg muscles, chest muscles on Training 4 Rods in the tilt 5 sets of 5 repetitions (the last approach to a maximum Stand up – 5 approaches in 5 workouts 2) Stand up 3–5 sets of 10 repetitions with a light weight Work on triceps, back muscles, shoulder muscles by Training 5 Squat 5 sets of 5 5 bench press – 5 sets of 5 work on biceps, leg muscles, muscles Breasts for Training 6 Deadlift 3 sets of 5 Stand up – 5 sets of 5 Work on triceps, back muscles, shoulder muscles on Workout 7 Squat 5 sets of 5 workouts 1) Squat 3-5 sets of 10 repetitions with light weight Press – 5 sets of 5 workouts 1) Lying down 3-5 sets of 10 repetitions with light weight Work on biceps, leg muscles, chest muscles by Train 8

13 A barbell in the slope of 5 sets of 5 repetitions (the last approach to a maximum. Stand up – 5 sets of 5 workouts 2) Stand up 3-5 sets of 10 repetitions with light weight. Work on triceps, back muscles, shoulder muscles. Training 9 Squat 5 sets of 5 bench presses – 5 sets of 5 work for biceps, leg muscles, chest muscles according to work on biceps, leg muscles, chest muscles according to workout 12 barbell tilt 5 sets of 5 repetitions (the last approach to the maximum stand up – 5 sets of 5 workouts 2) Stand standing 3-5 sets of 10 repetitions with light weight Work on tr tseps, back muscles, muscles of shoulder 12 after exercise weights increase the weight by 5 kg for postural thrust rods in the slope and squat and 2.5 kilograms for a press and bench press standing. Training 10 Deadlift 3 sets of 5 Stand up – 5 sets of 5 workouts 6) Work on triceps, back muscles, shoulder muscles on Workout 11 Squat 5 sets of 5 workouts 1) Squat 3-5 sets of 10 repetitions with light weight Press lying down – 5 sets of 5 workouts 1) Bench press 3-5 sets of 10 repetitions with light weight

14 Questions and Answers What to do if I’m new? The first 1-2 months I recommend sticking to the same program, but where it is written 5×5, do the exercises in 4×8 format. You need time to adapt, depending on your personal characteristics, this is 2-4 months for the first preparation. If you are a beginner, then the first few months you can increase the weight of the burden by when you feel the need. Though at each workout. What does 90% of the maximum mean? If you know your maximum in a given number of repetitions, then you start with 90% of this maximum. For example: you can sit down 5 times with a weight of 80 kilograms in three approaches. This is your start. So, in the first month you start with a weight of 72 kilograms. Why do I need to throw off the weight of the weights? The key condition for progress is the recovery of the body. The more gradually you move forward, the longer you can progress. Of course, you can score on this condition and continue to ask why buy steroids online with credit card you 3 years in a row can not shake 100 kilograms. How much increase the weight of the burden after each month?

15 Standard recommendations 5 kg for squat and deadlift and 2.5 kilograms for bench press and standing. Of course, you can reduce these numbers if desired. The smaller the steps, the longer you progress. Increasing numbers is strictly not recommended. Is this program suitable for women? Yes, there are no differences. If you are a girl, you can use the program without changes. Where can I get more information on nutrition and load cycling? You can get my book “Step by Step Guide to gaining muscle mass.” It has everything for more demanding readers (including cardio and additional training programs). I want other training programs, do you have them? See the section with free training programs on the site. Or, again, “Step by Step Guide to gaining muscle mass.” There are 7 training programs for completely different levels. I have more questions, how can I ask them? The easiest option to write me on the successes! Artem Brazgovsky Natural bodybuilding with Artem Brazgovsky

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Squat sets Original pictures taken from the site {Body-Muscles.com}

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