For cardio workouts, choose at least two different machines in the gym and at least one type outdoor activities.
Yes, when exercising, you need to consume more calories than you expend and try to avoid unnecessary energy expenditure. All this is true, but when supplementing the complex with cardio loads, you will improve metabolism, which means faster protein synthesis will go.
Before training, it is advisable to warm up well. For this, 10 minutes of cardio is suitable.
Don’t get carried away, you will need energy during your main workout. The main goal of this warm-up is to speed up the heart rate and raise the body temperature in order to protect the body as much as possible from the risk of injury.
Immediately after training, return to cardio.
You can continue to work on the same machine , on which you warmed up, and choose another.
After training, take a cardio for 20-30 minutes.
You can choose both constant load and interval.
We encourage you to opt for interval training.
Outside the gym
On non-workout days, spend time outdoors.
Select what you like. This can be a soccer game, climbing mountains, a simple walk, cycling, and more…. The possibilities are endless.
There is no point in spending all your time going to the gym if you can just get out of the house and enjoy life.
Some helpful tips
Deadlift. Your goal is 20 reps in 10 minutes. Treat each repetition as a single repetition. Do not feel sorry for yourself, try your best.
Plank. Stand in the plank as long as possible until you fall.
Rest time. Decreasing rest time increases the intensity of the workout, ensuring blood flow to the muscles. Rest no more than 45 seconds between sets. But if after this time you feel that you are not ready for the next approach, do not push yourself, otherwise you risk getting injured.
Remember these tips and train 3 days a week on this program to gain muscle mass. If after 12 weeks you still see a steady weight gain, take a couple of weeks off, aim for cardio and cut calories a little to get rid of some of the fat you gained in this cycle.
By following all the recommendations, you will be able to increase strength and gain muscle mass. Train and the result will not keep you waiting.
The use of the names of the days of the week in English obeys several rules:
- Days of the week in English are used without articles.
Thursday is his day-off. – Thursday is his day off.
- When we speak English “On … (some day)” – on Friday, Sunday, etc., we use the preposition on.
Don’t disturb him on Monday. – Don’t disturb him on Monday.
But if the day of the week is preceded by next or last, no preposition is needed.
Don’t disturb him next Monday. – Don’t bother him next Monday.
They booked the tickets last Tuesday. – They booked their tickets last Tuesday.
Muscle breakdown into groups
The human body can be conditionally divided into several muscle groups. These are large muscles such as the pecs, back, legs, and abs. And so are the small secondary muscles: biceps, triceps and deltas.
This is done so that we can assemble several of them in each training day. Because we cannot pump the whole body at once. This would violate one of the “Bigger is not better” principles. And hardly any of the people will have enough strength to train all muscle groups in one day. But what muscles can you train in place?
There is an opinion that it is better to train all muscles of the same name. That is, those who participate in the same movement. For example pectorals and triceps. If you do any exercise on the chest, a barbell press or a dumbbell press, then triceps will directly participate in the work. Since its main function is to straighten the arm. And if you train these muscles in one day, then the triceps already involved in the work during the workout of the chest can be hammered with several isolated exercises.
On the one hand, everything sounds logical if not for one thing “But! Triceps are not a large muscle group, so they do not require a lot of load during training. But if we train him together with the muscle of the same name, then we can make him overwork. And when it comes to training him, then you simply will not have the strength to do it!
Therefore, the more correct decision would be to train the muscles of the antagonists. That is, those that perform different functions and are not involved in training on each other. For example, the same chest and biceps or back and shoulders.
It is also best to combine large muscle groups with small ones. This is also done so that you don’t run out of energy in the middle of a workout.
So I advise you to use the classic version of muscle breakdown into groups:
- First workout: chest, biceps and abs
- Second day: back (including the trapezoid) and deltoid muscles.
- Day three: legs, triceps and abs.
With this breakdown, we have 3 training days and we will be able to load the whole body for them.