Bodybuilding Weight Gain Program
In order to start the process of muscle growth in an athlete's body, it is necessary to follow the rules that include the amount of a certain product, the time of its use and the training regime. Bodybuilding is a discipline that takes into account many factors: nutrition, the nature and structure of training, and strict adherence to a planned plan.
The program for gaining weight in bodybuilding occupies a key place! This article will help you group your food choices and your workout routine.
For breakfast: 90 grams of chicken drumstick, preferably boiled, black bread and cheese with a minimum amount of fat. Breakfast should be completed with five quail eggs (they are almost twice as high in calories as chicken eggs, and the second important aspect is the lack of salmonellosis), 2 bananas – one of the most digestible and high-calorie carbohydrates, as well as vitamins.
Lunch: 150 grams of chicken fillet, a plate of rice or buckwheat with cabbage, and 2 tablets of amino acid.
Two hours before training, drink a milkshake. Ingredients: a glass of milk, half a cup of cottage cheese, 4 quail eggs, 2 tablespoons of walnuts.
Workout
Warm up for 10 minutes.
Circular head movements, body bends, arm swings, squats.
Bench press. Perform 5 sets:
- 1 set of 15 repetitions;
- 2 hikes of 12 repetitions;
- 3 sets of 10 repetitions;
- 4.5 approach for the maximum amount.
Deadlift. The technique is the same as with the bench press, the main task is to perform 3 sets with a decrease in the number of repetitions and squeeze the last two to the maximum.
1*12, where 1 is the number of sets, 12 is the number of repetitions; 1*10, 1*8, and the last two are at maximum.
Pull-up on a horizontal bar with a wide grip. This type of exercise will help to increase the width of the back. Perform 5 sets with an interval of 3-5 minutes. Use the extra weight as a burden.
Barbell squat. This exercise increases the volume of the quadriceps and calf muscles. 1*14, 1*12, 1*10 and finally, with the safety net of an assistant, try to squeeze more than 10 times.
Breeding dumbbells. Take a lying position on a horizontal bench and, using two dumbbells at the same time, spread your arms to the side. This exercise will help to increase breast volume. Perform 3 sets of 15 repetitions with a rest interval of 3 minutes.
After finishing your workout, drink another milkshake, the composition of which is described above, thanks to which you can close the "carbohydrate window".
For dinner, eat 1 plate of unpolished rice, as it contains more trace elements, some vegetables and fruits.
A bodybuilding weight gain program should be selected competently and taking into account your individual characteristics. By following it, you will be able to achieve excellent results, you just need to believe in yourself! Real free porn movies https://exporntoons.net online porn USA, UK, AU, Europe.
The program for gaining weight in bodybuilding occupies a key place! This article will help you group your food choices and your workout routine.
For breakfast: 90 grams of chicken drumstick, preferably boiled, black bread and cheese with a minimum amount of fat. Breakfast should be completed with five quail eggs (they are almost twice as high in calories as chicken eggs, and the second important aspect is the lack of salmonellosis), 2 bananas – one of the most digestible and high-calorie carbohydrates, as well as vitamins.
Lunch: 150 grams of chicken fillet, a plate of rice or buckwheat with cabbage, and 2 tablets of amino acid.
Two hours before training, drink a milkshake. Ingredients: a glass of milk, half a cup of cottage cheese, 4 quail eggs, 2 tablespoons of walnuts.
Workout
Warm up for 10 minutes.
Circular head movements, body bends, arm swings, squats.
Bench press. Perform 5 sets:
- 1 set of 15 repetitions;
- 2 hikes of 12 repetitions;
- 3 sets of 10 repetitions;
- 4.5 approach for the maximum amount.
Deadlift. The technique is the same as with the bench press, the main task is to perform 3 sets with a decrease in the number of repetitions and squeeze the last two to the maximum.
1*12, where 1 is the number of sets, 12 is the number of repetitions; 1*10, 1*8, and the last two are at maximum.
Pull-up on a horizontal bar with a wide grip. This type of exercise will help to increase the width of the back. Perform 5 sets with an interval of 3-5 minutes. Use the extra weight as a burden.
Barbell squat. This exercise increases the volume of the quadriceps and calf muscles. 1*14, 1*12, 1*10 and finally, with the safety net of an assistant, try to squeeze more than 10 times.
Breeding dumbbells. Take a lying position on a horizontal bench and, using two dumbbells at the same time, spread your arms to the side. This exercise will help to increase breast volume. Perform 3 sets of 15 repetitions with a rest interval of 3 minutes.
After finishing your workout, drink another milkshake, the composition of which is described above, thanks to which you can close the "carbohydrate window".
For dinner, eat 1 plate of unpolished rice, as it contains more trace elements, some vegetables and fruits.
A bodybuilding weight gain program should be selected competently and taking into account your individual characteristics. By following it, you will be able to achieve excellent results, you just need to believe in yourself! Real free porn movies https://exporntoons.net online porn USA, UK, AU, Europe.