Bodybuilding Techniques

Bodybuilding is about improving your fitness and strength, you become more attractive, a great remedy for various diseases and just to lift your spirits. So, you intend to do muscle building or light fitness, and that is the right choice! However, on the other hand it is money, time and a lot of effort, all this will benefit you many times more than your costs, on one condition: you must know how to do it right and what to do. It’s simple, I will try to tell you in five basic rules and questions of professional bodybuilding.

Professional bodybuilding – at home or in the gym?

The question is very often asked, and the answer is one, what do you want to achieve? If you want to keep fit, look good and gain a little muscle mass, you can do it at home. For more serious tasks, such as professional bodybuilding – definitely a gym. On the Internet, in magazines you’ll find a bunch of articles like “new! How to get pumped up at home and in two weeks”. At home, you will not get very pumped up, and for two weeks, a special growth is not planned and for professionals. What is the hall better than at home, professional bodybuilding at home is almost impossible, in my opinion: the hall has a coach and people who will help you, the gym has a training machine for those muscles that are home to pump almost impossible, in the gym you can increase the weight. Do not go to the first available gym, walk around, look, see what kind of people work there, what kind of atmosphere. Novelty and shiny gym equipment is less important, I realized this in my own experience.

Bodybuilding classes and sports nutrition

In fact, there is nothing complicated about nutrition. On the contrary, everything is very simple. What you need to understand well, if you’ve decided to engage in the recruitment of muscle mass – you need to eat. Without good nutrition, professional bodybuilders don’t become such. Training, in fact, becomes useless, it’s better not to waste your precious time and money, because muscles grow not from the cherished desire to become strong, but from food! At first, if bodybuilding classes are new to you, it’s not even that important what and when to eat, the main thing is to increase the amount of food, because the load on the body also increases. And now a little of theory: muscles grow at night, when we sleep. The building material for muscles is proteins, which means that in the evening, before going to bed, we eat proteins. In the daytime, muscles hardly grow, but they are actively working, and for this they need energy, which means carbohydrates. So during the day and in the morning, we eat carbohydrates.

It’s simple. Vitamins for bodybuilding are always needed, they help the body to digest, which is very important, so if possible, eat more fruits and vegetables. Eat 5-6 times a day in small portions. If you manage to eat 3 times a day, then you require including in your diet additional intake of sports nutrition: protein, gainers, carbohydrate-protein cocktails. In our online store you can buy sports nutrition products without supplements, as well as the best anabolic and androgenic steroids, presented in the widest range. One last thing: eat about an hour and a half to two hours before you start your bodybuilding exercises as it is more difficult, and you get tired quickly on an empty stomach, but do not eat immediately afterwards either, it may not please your stomach, and it will let you know about it.

Professional bodybuilders and sleeping in their lives

Sleeping and rest play an important role in any work, without rest professional bodybuilders and beginners do not achieve long-term results, you can ruin your health. This does not mean that you have to sleep for 12 hours, 7-9 hours a day is enough. For example, if you work or study in the morning, you will go to the gym in the evening, which means that in the evening you should be in great shape, like a professional bodybuilder, full of rest and not sleepy. Remember the important rule, you have to work out on a fully recovered muscle that is not sore and does not feel tired. Many beginners and even professional bodybuilders make a gross mistake – haphazard training, that is, every session they do the same exercises on different muscle groups, thus not giving the muscles a rest. For this reason, professional bodybuilders pump muscle groups separately.

Bodybuilding technique on the level of professionals

So, what does technique mean? Bodybuilding technique means correct execution of an exercise, rest between approaches, correct weight, number of repetitions and number of sets. Let’s start with the execution of the exercises. Before you start doing an exercise, you should clearly know which muscles it develops, or at least a group of muscles, make the movement exactly those muscles, all the rest try to fix. Bodybuilding technique must be perfected. For example, straight weight lifts while standing, biceps exercise, you must fix the position of your elbows and back. When you lift weights actively breathe (burning oxygen), lift the weight a little jerk, lower the opposite smoothly, so you develop the flexor and extensor muscles (e.g., biceps / triceps).

Next. There are two modes of rocking in bodybuilding technique, weight gain and muscle drying. In general: as a muscle grows: we tear muscles, and after a few days in their place form outgrowths – thicker muscles. So, to make them grow, you have to tear them, which means to take the maximum weight and do three sets of 8-12 times. What would muscle strengthen, to fix it is necessary to take your weight (i.e., not the maximum) and do 4-5 approaches of 8-12 times. Correct technique bodybuilding says that when you gain weight exercise is better to do on a hot muscle – i.e., the break between approaches of 2-3 minutes, with a dryness, you can do a little more. Try to rest more between exercises and, if possible, outdoors. There is a fairy tale that you must not drink water while exercising, remember: all this is an old wives’ tale, you can and should drink water. Write down your results, and most importantly: it is better to take less weight, but do it right.

Back and lower back (trapezius, deep muscles, broad muscles), shoulders (deltoid, biceps and triceps), arms (biceps, triceps), pecs (upper, lower chest and width), legs and gluteal muscles. Do four to five exercises for each muscle group. Proper bodybuilding technique says it’s best to go through one two muscle groups in one day, with arms and chest combining poorly, but chest and shoulders combining well, you can even do them at the same time. Alternate workouts for different muscle groups, give them a complete rest, otherwise they won’t grow! It takes about 1.5-2.5 hours per class. Remember, the measure of a good workout is your fatigue, sweat, and some pain the next day. Good luck!