Runners are dead ends, so never try to follow Jay Cutler's training schedule, because you will come home from a cold fair. Professionals have also slowly built it up. They also have an above-average talent for muscle building, and let's not forget that they use muscle enhancers.
Follow the next 10 steps and the growth can begin .....
1. Build your strength: More strength is more muscle! So strength training with an emphasis on strength! Weight training with dumbells, bars, or your own weight. Start with light weights and go a little heavier each time.
Weight training. Start with an empty rod. Then master the movement. Good execution is worth gold. If you can dream the movement, you go a little heavier every workout, make sure your body has to work.
Exercise with your body weight. Exercising with your own weight is an excellent way to supplement your schedule. These exercises can be a great improvement for you. Pull-up, Dipping, push-up, and hanging knee raises.
2. Train without machines. Use bars and dumbbells and alternate them whenever possible. If you train biceps, triceps, or chest it is good to use dumbells. This way, both sides of your body get enough attention. When you train with a bar, you often push hardest with your strongest side. You know about those guys who are very heavy on the bench press with an angled bar. Don't be that guy! Symmetry is a nice goal.
Training with machines is unnatural. They force you into a standing position. Everybody is different, with free weights your body keeps its natural posture. This way you are free to make natural movements. So less chance of injuries. With free weights, you learn to keep balance and control your muscles. If you choose to train at home, a bar with some discs is ideal. You can do almost all exercises with 1 bar and a few challenging weights.
3. Be inventive. If you really want to make progress, alternate exercises with the less popular exercises. Endurance bicep curls are often done to grow muscles. To build triceps people often do triceps kickbacks or the pushdowns. Leg training often consists of Legcurl, leg extensions, and that eternal Leg press. Dare to choose a different exercise than the standard to take your muscle building to a higher level.
Chin-ups & Pull-ups for your Biceps
Narrow bench press & Dipping for Triceps
Squats and deadlifts for large leg muscles.
4. No muscle building without legs!
Squats the mother of all exercises. Unfortunately also the most maligned, why? It hurts and when you do it right the lead and lead are heavy. But when you accept that this is the best exercise there is and is going to do it, great things are happening for your physical.
The squat is the icing on the cake. It works on throughout your body. In this exercise you tense all your muscles, not only your legs, your whole body pushes that bar upwards. If your lower body is strong, you can perform all exercises better than before. Your upper body is supported by your lower body. So you can also tackle your biceps curls more heavily because you have started squatting.
Do this exercise with 1.5 x your body weight for 12 weeks and you will be amazed at your appearance and your progress with other muscle groups.
NB: Don't forget that we're talking about loose bar squat here, forget the Smith machine.
Deadlifts are exercise number 2 for your body. Just like the squat, deadlift also loads your whole body. But you have to perform it correctly otherwise you will have an ugly injury. So ask someone who has a good command of the Deadlift to explain it properly and see if you also perform it properly. The day after three good sets, you don't know what you're going through. It doesn't matter, pain is a weakness that leaves the body.
5. Take your rest! Muscles don't grow at the gym at home. Start nicely with training your whole body 3 times a week and in between you take the necessary rest. Get enough sleep 8 hours a night. During your sleep your body produces growth hormones with which you build muscles, isn't that great?
Drink enough water. When you train you need more water and it also improves your muscle recovery. Drink 2 glasses of water after each meal. Drink something during the training.
Eat as much as possible. But the right nutrition. Proteins, complex carbohydrates, and unsaturated fats. Exercising only makes sense if you provide your body with the right fuel. Try throwing gasoline in your diesel car, you will then come to a small piece of windshield before your hopeless beach. That is exactly what you do with your body if you do not eat well and clean.
6. Complex carbohydrates! Eating a lot of carbohydrates is good for muscle building. We are talking about complex carbohydrates here. So forget about those white sandwiches your mom served you. Multigrain bread only the darkest bread is good enough. Where can we find more of those good complex carbohydrates?
In brown rice, so no more takeaway visits to the Chinese ... In whole wheat pasta, so no more spaghetti bolognese at the Italian on the corner! If you tie this in your ears you will notice that in your body. Yes if you want a nice and muscular body then you will follow these rules.
Anyone who wants to stay foolish doesn't do that. This is how the wheat separates from the chaff. The choice is entirely yours, corn, or chaff? Complex carbohydrates keep your body fat low, so your muscles are under your skin and not under a layer of fat.
7. Shopping is half the battle!
Only walk the outer paths during your shopping. Take note, these are the paths with fresh really healthy food. The deeper you go to the heart of the supermarket, the more sugars, saturated fats, and simple carbohydrates you will encounter. Vegetables, bread, dairy are all in the outer paths. All you need that is not in the outer paths is rice, pasta, and spices. But these are also not in the center of the supermarket, in the absolute center there are sweets, chips, biscuits, and more junk.
Breakfast cereal is good for you, if you know which one to choose! Everything from cruesli and kellogs is junk, just look at the nutritional value. Only go for oatmeal, kentabix, natural muesli, etc. If it says now with less sugar, that often just means that there used to be much more sugar and now just a lot. Those are cheap sales tricks where people often kick in. So watch out.
Make sure you choose 90% of the food below.
- Proteins: steak, tartare, chicken fillet, fish, eggs, milk, and Whey protein
- Carbohydrates: brown rice, oatmeal, whole-wheat pasta, Weight gainer
- Vegetables: Spinach, broccoli, tomatoes, lettuce, cucumber, carrots
- Fruit: Oranges, bananas, apples, pineapple, pears
- Good fats: olive oil, nuts, sesame oil, linseed oil
8. Eat enough protein!
If you want to build muscle, you have to provide 2 to 3 grams of protein per kilo of body weight. Less is not enough for an athlete. In addition to muscle building capacity, protein has another good quality.
Protein has a high thermal effect on your body. The thermal effect is the extra energy consumption required for digesting and absorbing food. When you eat something you do different things that consume calories. You start with biting, chewing, and swallowing. Then your body processes the food, it is digested, transported, processed, and stored.
You consume calories throughout this process. This consumption of calories is called the thermal effect. The thermal effect of proteins is 20%. This means that of 100 kcal of protein (25 grams x 4 kcal) 20 kcal is used for processing.
Fat, on the other hand, is processed quickly and stored quickly, the body has little trouble with this, so in this case, it consumes few calories. Carbohydrates are a bit more difficult to process than fat, the body consumes more calories than when processing fat. But protein remains the undisputed king when it comes to the thermal effect.
Good protein sources are: steak, tartare, chicken fillet, fish, eggs, milk, and whey protein
9. Eat more often in a day: At least 6 meals in a day, preferably 7 or 8. Nutrition is energy, energy helps you start muscle growth and recovery. But if you put all your calories in three meals, you convert a lot into fat. Why? Simply because your body finds the easiest way to get rid of an overdose of food. If you feed your body smaller meals throughout the day, it works much better. The nutrients are taken out and transported to where it is needed.
Breakfast! Fasting for 8 hours is more than enough, eat as soon as you wake up.
Eat after your workout! Eat protein and carbohydrates after your workout so muscle recovery starts and you also replenish your energy supplies.
Eat your body weight in kg x 40. If you weigh 80 kg then the sum becomes 80x 40 = 3200 kcal per day.
10. Whey protein. Use Whey protein. Although this is a popular supplement, there are still too many people who underestimate the importance of Whey. It has very big advantages:
- Whey builds muscles. You need 2 to 3 grams of protein per kilogram of body weight to grow. Every day of the week, you only get this benefit by being consistent. Ever heard of the persistent wins? 1 scoop of protein is good for about 25 grams of protein
- It is so easy and cheap: you mix 1 scoop of protein with 300 ml of water or milk, which already yields 25 grams. A 4.5kg pot of protein is already available for E 99.90, if you take 1 scoop every day, you will take 5 months! Whey is the cheapest protein.
Fat, on the other hand, is processed quickly and stored quickly, the body has little trouble with this, so in this case, it consumes few calories. Carbohydrates are a bit more difficult to process than fat, the body consumes more calories than when processing fat. But protein remains the undisputed king when it comes to the thermal effect.
Good protein sources are: steak, tartare, chicken fillet, fish, eggs, milk, and whey protein
9. Eat more often in a day: At least 6 meals in a day, preferably 7 or 8. Nutrition is energy, energy helps you start muscle growth and recovery. But if you put all your calories in three meals, you convert a lot into fat. Why? Simply because your body finds the easiest way to get rid of an overdose of food. If you feed your body smaller meals throughout the day, it works much better. The nutrients are taken out and transported to where it is needed.
Breakfast! Fasting for 8 hours is more than enough, eat as soon as you wake up.
Eat after your workout! Eat protein and carbohydrates after your workout so muscle recovery starts and you also replenish your energy supplies.
Eat your body weight in kg x 40. If you weigh 80 kg then the sum becomes 80x 40 = 3200 kcal per day.
10. Whey protein. Use Whey protein. Although this is a popular supplement, there are still too many people who underestimate the importance of Whey. It has very big advantages:
- Whey builds muscles. You need 2 to 3 grams of protein per kilogram of body weight to grow. Every day of the week, you only get this benefit by being consistent. Ever heard of the persistent wins? 1 scoop of protein is good for about 25 grams of protein
- It is so easy and cheap: you mix 1 scoop of protein with 300 ml of water or milk, which already yields 25 grams. A 4.5kg pot of protein is already available for E 99.90, if you take 1 scoop every day, you will take 5 months! Whey is the cheapest protein.
