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We all need more information because we all need to improve , but beginners are the priority and we as more advanced we are we need to take care of them first because they dont have the basic knowledge and anything wrong they made now can be huge problem on future.
So if you are a beginner read this to stay away from some mistakes that can give you huge problems.
Follow the 3 basics first: ( Training , Diet and rest )
Training : During the first 2 years of training you should focus on basic movements like squats, deadlifts, bench press, rows and make sure you increase the weights on this movements every week ( doing heavy weight but with perfect form ) . Do low volume workouts since you are training very intense , 12 sets for bigger muscles , 9 for smaller , reps from 5 to 10, you need to rest 90 to 12o seconds from set to other to push heavy weights . Never train more than 3 days in row and more than 5 per week .
Diet: You need to eat alot to improve but lean food . Six meals ( every 2,5 hours ).
Proteins : Tilapia, Chicken Breast, Red Meat, Eggs , Whey Protein
Carbs: Rice , Potatoes, Cream of Rice , dextrose
Fats: Olive oil, Natural Peanut Butter , Almonds , Nuts , Omega 3
* Drink at least 1 gallon water day
* Do 1 cheat meal week
* Dont be afraid of salt , you need it for muscle contraction , pump , hydration
Rest: To grow big you need to recover well and only with a good night of rest . You need at least 7 hours per night ( nothing less ) , and if possible take a nap during day.
When you control this 3 basics you can think about do your first cycle .
Next article soon about first cycles .
Monstro
So if you are a beginner read this to stay away from some mistakes that can give you huge problems.
Follow the 3 basics first: ( Training , Diet and rest )
Training : During the first 2 years of training you should focus on basic movements like squats, deadlifts, bench press, rows and make sure you increase the weights on this movements every week ( doing heavy weight but with perfect form ) . Do low volume workouts since you are training very intense , 12 sets for bigger muscles , 9 for smaller , reps from 5 to 10, you need to rest 90 to 12o seconds from set to other to push heavy weights . Never train more than 3 days in row and more than 5 per week .
Diet: You need to eat alot to improve but lean food . Six meals ( every 2,5 hours ).
Proteins : Tilapia, Chicken Breast, Red Meat, Eggs , Whey Protein
Carbs: Rice , Potatoes, Cream of Rice , dextrose
Fats: Olive oil, Natural Peanut Butter , Almonds , Nuts , Omega 3
* Drink at least 1 gallon water day
* Do 1 cheat meal week
* Dont be afraid of salt , you need it for muscle contraction , pump , hydration
Rest: To grow big you need to recover well and only with a good night of rest . You need at least 7 hours per night ( nothing less ) , and if possible take a nap during day.
When you control this 3 basics you can think about do your first cycle .
Next article soon about first cycles .
Monstro
