Skinny guys and men often say that they can eat whatever they want without gaining weight. They are sure that their high-speed metabolism is manna from heaven. They often say something like this: “My metabolism makes women just wildly jealous. I can eat any junk food without gaining an ounce of excess weight.”

How can you gain weight

The truth is, you're simply not eating enough. It seems to you that you are overeating, but in most cases this is not the case. Now let's figure out what a skinny guy can do to gain weight.

1. Track your calorie intake

Skinny guys often overestimate what they eat. Pay attention to food labels, use a kitchen scale, and carefully track your daily caloric intake. In order to get the approximate amount of calories you need, you need to convert your weight into pounds and multiply this figure by 20. Only under this condition will you begin to gain weight.

1. For every centimeter of cross-sectional area of ​​your body, you should weigh one kilogram of weight.

If you weigh less, you will still look thin. A sample minimum norm for a combination of height and weight looks something like this:

1. How to eat right to gain weight?

Eat every 3 hours.

1. Eat nutrient-dense foods

100 grams of rice – 380 Kcal. 100 grams of spinach – only 25 Kcal. It will be easier to get enough calories in a day if you eat nutrient-dense foods. Best options:

• Pasta and spaghetti. 100 grams of pasta is about 380 Kcal. It is easier to digest such a product than 100 grams of rice. Whole grain pasta is much healthier, but takes much longer to digest. Skinny guys can eat pasta and pasta made from premium white flour.
• Whole milk. If a little body fat doesn't bother you, drink 1 gallon (about 3.7 liters) of whole milk per day (milk is not part of your daily calorie requirement). I have several guys I know who, thanks to milk, managed to gain about 30 kilograms of healthy weight in a year, subject to regular training in the gym three times a day.
• Nuts. 100 grams of mixed nuts and peanut butter represents 500 kcal. These 500 kcal contain approximately 50% healthy fats and 25% protein. Use mixed nuts for snacks and spread peanut butter on sandwiches you take to school and work.
• Olive oil. Helps with heart disease and prevents cancer. You can simply drink it, add it to tomato paste and salads. One tablespoon – 100 Kcal.

1. Get stronger

If you want to quickly transform from skinny to muscular, and not from skinny to fat. Do strength training. More strength - more muscles. If you don’t know where to start, go to the gym and see an experienced trainer. But here are some more tips:

• The weight of sports equipment can be varied. Start with light weights and focus on exercise technique and correct movements. Only after this start increasing weight.
• Complex exercises. Do exercises that will use your entire body. Squats, deadlifts, overhead presses, bench presses, pull-ups, bent over barbell presses.
• Squats. Exercises that involve the legs automatically work the entire body. Regular squats with weights will get rid of your bony body forever.
• Rest. Muscles grow while you rest, not while you exercise. You shouldn't exercise every day. Get enough sleep, drink two liters of water a day and eat plenty of fruits and vegetables.

1. Follow the plan

Failure to comply with a plan is tantamount to planned failure. Don't have time to prepare your own meals regularly and food at school and work is of poor quality and too expensive? Prepare food in advance and take it with you.

• Go shopping regularly. Don't skip meals. Calculate in advance on the weekend how much food you need for the week and buy everything at once.
• Prepare ahead of time. Prepare lunch immediately when you prepare breakfast. All this will take about 40 minutes and you won’t have to waste time during the day trying to figure out something healthy to eat.
• Don't complicate things. Prepare double portions ahead and take uneaten portions with you to work. Don't try to constantly invent something new, don't waste time.
• Take food with you. Containers of ready-made food for work and school, nut mixture for the cinema, protein shakes for the gym.

1. Track your progress

Success breeds success. If you know for sure that you will never go back to your skinny physique, you continue to feel confident and motivated. Track all your actions.

• Watch your calories. Calculate everything and write it down in your diary. Strictly adhere to the scope of the plan.
• Weigh yourself weekly. Are you gaining weight? Don't change anything and continue with the plan. Not gaining weight? Increase your daily caloric intake by 500 kcal.
• Take photos. The mirror is subjective. But photographs rarely lie. Take photos a couple of times a month. This way you can objectively evaluate your progress from the outside.
• Don't forget to make your strength training more challenging. If you can hold 1.5 times your weight while squatting, you will never be skinny again.

Diet for weight gain

This is a sample 3500 kcal diet for lean guys weighing approximately 81 kilograms (180 pounds). So if you weigh about 61 kilograms (135 pounds), this diet might not be right for you (unless you're working out at the gym every day). Any diet is individual and should be based on your needs.

• Breakfast: 100 grams of oatmeal, 50 grams of raisins, one serving of yogurt.
• Snack: 100 grams of mixed nuts or one liter of milk or a canned tuna sandwich.
• Lunch: 200 grams of premium white flour spaghetti with Bolognese sauce and Parmesan.
• Snack: 100 grams of nuts or a liter of milk or a tuna sandwich.
• Post-workout shake: 1.5 cups of whey + 60 grams of oatmeal + milk + banana.
• Dinner: 200 grams of premium white flour spaghetti with Bolognese sauce and Parmesan.
• Before bed: cottage cheese, berries, flax seeds, fish oil.

> > Mass training program

Mass training program

Building muscles is a labor-intensive and lengthy process that requires not only effective program weight training, but also a complex of actions, from nutrition to sleep. As simple as it may seem, many people actually fail to get results for one of two main reasons - they either try to overcomplicate the process, or they don't really understand the fundamental principles of bulking. It is important not just to know how many approaches and repetitions you need to do to gain weight, but how to help your muscles grow as much as possible thanks to proper rest and nutrition.

Principles of mass training

The more a person trains, the more adapted he becomes to the loads, therefore it is important to select the right amount of loads sufficient to ensure consistent muscle adaptation and further growth. Therefore, it is necessary to constantly increase the working weight so that the muscles adapted to a certain load continue to progress, and therefore increase in volume.

For muscle growth optimal number of repetitions is the zone from 8-12 times. Since performing three sets with moderate weight is suitable for adaptation to the load, more trained athlete must be fulfilled 4 sets with maximum weight, working until the muscles fail.

So, the load weight should be selected in such a way that it is It is impossible to lift more than 12 times. But not less than eight times, since strength will develop, and working in the minimum repetition range will not increase muscle size - this is very important.

Rest between sets should not exceed two minutes, this time is enough for the muscles to rest from the load. It is also important to create the correct training schedule for weight, since overwork will not lead to growth. It is advisable to train every other day, and leave two full days of rest. Therefore, a mass training system suitable for most athletes is 3 days a week.

Recovery

Increasing muscle volume will inevitably depend on two things.

1. First, in order to progress, muscles need recovery, including adequate rest and consuming the right nutrients;
2. and secondly, at some point there will be a “dead point”.

The second usually occurs around the 8-week mark, and is associated with an inability to recover quickly and greater stress on the central nervous system and other important regulators of muscle growth. At this stage, you can reduce the load or rest for several days. This should give the body the opportunity to recover, adapt and grow further.

Nutrition

Athletes need to get enough calories, that is, energy to maintain and grow muscles, from carbohydrates and fats, this is also important for the production of hormones. Proteins should come from sources such as meat, eggs, dairy, whey protein, and for those who need additional protein intake and recovery, complete cycle amino acids and (essential amino acids) are needed for muscle building.

Remember that the total amount of protein and calories in the diet will be the most important determinant of muscle growth, with supplements to help improve nutrition and "fill in the gaps." Sports supplements such as can help maintain strength in the gym, so this excellent remedy for people looking to maximize muscle growth.

A significant increase in load volume can also have an impact big influence on immune system, That's why Supplemental vitamin C intake is important. Other supplements that will benefit those looking to build muscle are Omega-3, fish oils and Vitamin D.

An important condition for muscle growth is eating immediately after training. Within forty minutes after exercise, the body must replenish its reserves of energy, proteins and carbohydrates. During this period, all nutrients are fully absorbed by the muscles, and this provides a significant impetus for the restoration of damaged tissues, and therefore growth. Also It is important to replenish glycogen stores after sleep Since the body begins in a hungry state, the timely intake of protein and carbohydrates will stop the breakdown of its own protein.

Mass training program for men in the gym

Day 1 (Chest, biceps)

1. 3 x 10-12.

1. Barbell press at a 45 degree angle 3 x 10-12.

1. Reduction of arms in a crossover at an angle of 30 degrees 3 x 10-12.

1. 3 x 10-12.

1. 3 x 10-12.

1. Press: 3 x 15-20.

1. Press: leg raises on uneven bars 3 x 15-20.

Day 2 (Back, legs)

1. 3 x 10-12.

1. 3 x 10-12.

1. 3 x 10-12.

1. 3 x 10-12.

1. 3 x 10-12.

1. 3 x 10-12.

1. Leg bending in the simulator 3 x 10-12.

Day 3 (Shoulders, triceps)

1. 3 x 10-12.

1. Delta machine 3 x 10-12.

Strengthening the cardiovascular system and increasing muscle tone. Unlike other exercise machines, the stepper has its own advantages for training aimed at losing weight and strengthening the muscles of the legs and buttocks. Important not only exercise correctly, but also choose the right exercise machine.

Features of the stepper simulator

The simulator simulates climbing stairs; a hydraulic or magnetic load system allows the pedals to work alternately, creating the necessary resistance when stepping, loading the muscles of the legs and buttocks. The pedals are lowered by the pressure of the body weight, thus forcing the muscles to work, providing a constant lifting of the legs, as if on a ladder.

How to exercise on a stepper correctly

• An important condition for training is continuous movement, in which the feet do not come off the pedals.
• To ensure an even load on the muscles, The heels must not be lifted off the pedals and raised onto the toes..
• Also It is not recommended to fully straighten your knees to protect the joint from excessive stress.

What muscles work on the stepper?

The main work is aimed at the muscles of the legs, buttocks and lower legs. When performing the movement, the quadriceps and biceps femoris muscles are activated, as well as the adductors. With the correct position of the foot, the gluteal and calf muscles are exposed to load. Static load The abdominal and lower back muscles are exposed if you train on the classic model.

If you train on, you can additionally connect the oblique abdominal muscles and deep spinal stabilizer muscles. In models with expanders, you can work out all the muscles of the shoulder girdle, performing swings for the deltoids, as well as flexion and extension of the arms for the biceps and triceps.

Advantages and disadvantages

Benefits of a stepper

• Strengthens the cardiovascular system.
• Increases the body's endurance.
• Increases the tone of all muscles of the body.
• Helps reduce weight, reduce subcutaneous fat and body volumes.
• Safe for training at any age, at any body weight.
• Does not overload joints and spine.
• Suitable for training during rehabilitation after injuries.

Contraindications and disadvantages

• Exercise is contraindicated in case of heart disease, increased blood pressure.
• Most models for home use are unable to support weights exceeding 100 kg.
• Some models do not provide adequate resistance to obtain the required load.
• One of the disadvantages may be the lack of support for the arms, which provides the load in only one position.

What types of steppers are there?

According to load system Steppers are divided into 2 types:

• Mechanical– the load is created by the user’s movements due to hydraulic resistance cylinders These steppers are inexpensive and also have displays that show time, number of steps and calorie counts. Models come with or without handles (mini-steppers), expanders to increase the load on the shoulder girdle. These models are suitable for training at home.
• Electromagnetic– the load is created by magnetic resistance. These models are professional exercise equipment designed for fitness clubs. The dimensions and cost of simulators are several times higher than mechanical ones. The exercise machines are equipped with a display that displays time, steps, and calorie consumption. The program also creates an individual load in which you can set your own parameters - gender, weight, age. Such simulators contain several levels of loads and types of programs for muscle tone, weight loss and strengthening of the cardiovascular system.

Depending on the type of movement and principle of operation The following types are distinguished:

1. Classic. Mechanical or electromagnetic steppers of various sizes, simulating classic stair climbing.

1. Mini steppers. The most compact models on the market, specifically designed for home workouts. Such simulators may include only pedals, or additional handles for support and expanders. There are also several types:

1. with expanders– the design with expanders is designed to load the muscles of the shoulder girdle; they can also have a display showing the duration of the workout and the number of steps;

1. balancing– such a simulator has a pedal stroke that is dependent on the user’s efforts; the movement of the simulator occurs due to rolling from foot to foot. Thus, coordination is additionally trained.

1. Rotary with rotating handles. The exercise machines are designed for additional training of the abdominal and lower back muscles, when performing side crunches (twists). Designed for home use.

1. Stairs. Modern professional models are specially designed for fitness clubs. Such state-of-the-art simulators simulate climbing exactly like an escalator, and accordingly, they cost much more than their predecessors. Equipped with a huge number functionality, from exhibiting any program of various levels, to multimedia and entertainment applications.

How to exercise on a stepper for weight loss

The optimal training duration is 40-60 minutes.

• If you train on a machine with hydraulic system , select a sufficient level of resistance at which the muscles receive a noticeable load, but are able to maintain a sufficient pace. For these workouts, you can use resistance bands or light dumbbells to ensure multiple repetitions on all muscle groups.
• For training on electromagnetic simulators choose an interval load in the fat burning mode; for this, the program itself will select an individual load and heart rate zone depending on your personal parameters (weight, gender, age).

Techniques for increasing the load on the buttocks

In order to emphasize the load on the buttocks, professional exercise machines are needed that provide support in various positions. Such models provide horizontal or inclined handles on which you can place your forearms. Thus, tilting the body will provide greater load on the buttocks, excluding the help of the lumbar muscles. The resistance load can be more intense and the pace slower.

How to choose a stepper

• Please note the maximum user weight what load the simulator can withstand.
• For home use, choose exercise machines with handles or expanders for additional stress on the muscles of the shoulder girdle.
• Choose independent pedal travel, in which you can select several load levels.

Main manufacturers

Model HS-5027– classic stepper for home, and mini stepper K0710A from an American manufacturer with a hydraulic load system, designed specifically for home use, powered by batteries. Withstands maximum load up to 100 kg. Equipped with a computer showing workout time, number of steps and calorie consumption.

The brand offers professional electromagnetic exercise equipment for gyms. The model has independent pedal travel, providing biomechanical correction of movements. Includes functions for changing speed, programs and loads. Withstands up to 180 kg.

A classic stepper with a mechanical loading system with handles and expanders. The Polish manufacturer has developed a home line of exercise equipment that can withstand loads of up to 100 kg. The display of the simulator shows the distance, number of steps and duration of the workout.
The professional line of electromagnetic steppers with independent pedal stroke offers a classic model with a color display, heart rate sensors and load indicators. Compatible with iPod and Polar.

Bradex Cardio Twister

Rotary stepper model with seven load levels for home use. Withstands up to 110 kg. Soft grip rotating handle, non-slip pedals, durable construction.

Conclusion

In the case of steppers, the more expensive and professional the simulator, the more effective the load, and therefore the better the result. Electromagnetic simulators are capable of maintaining any body position in which you can easily develop speed while maintaining stability and safety of movement. Step height and various levels of programs help you quickly lose weight without unnecessary stress on the spine and joints. When choosing available mechanical exercise equipment, choose a model that has parameters close to professional ones.

How to use a stepper in video format

150 recruiting tips muscle mass for men and women. A comprehensive list of recommendations in order to make progress in the gym.

• Do basic exercises. This the best remedy for muscle growth.
• The largest meal of the day should occur 30-60 minutes after training.
• Get stronger! There are no weak bodybuilders. You don't have to train like a powerlifter, but you do need to continually increase your strength.
• Barbell squats are the basis for gaining muscle mass. They don't harm your knees unless you do them with terrible technique and half the range of motion.
• The deadlift is the second most important exercise after squats. Performing deadlifts correctly will not harm your back in any way.
• Focus more on technique. Read every article and watch every video on exercise technique that you can find. There are no excuses for crooked squats or deadlifts.
• Work your upper body muscles in a balanced manner. Give equal attention to training your chest, back and shoulders. Do not do 7 exercises for the chest and only rows on the upper block for the back. A balanced approach will lead to health and strength.
• Beginners, stop training like the pros using the same training programs and techniques. You don't need it. Do the basic movements better and get stronger.

• Beginners should not pursue a large amount of work. Training biceps 3 times a week is pointless. You need to become stronger, and not exhaust yourself with dozens of sets of useless work.
• Don't think that gaining muscle mass is as difficult as rocket science. It's much simpler: get stronger, eat right and exercise regularly.
• Don't skip workouts.

• Don't complain about . This is an integral part of the process. Don't skip workouts because of this. Go to the gym, don't look for any excuses.
• Don't complain about discomfort and painful sensations. Strength training is for the strong-willed. Sometimes you will want to give up everything... Go to the gym, don't look for any excuses.
• is more than broccoli, rice and chicken breasts. Eat more variety.
• Eat more red meat.
• Eat more eggs. Do not throw away the yolks; they contain a huge amount of useful elements.
• The more water you drink, the better.
• recovery after trainingvery important. Sleep at least 8 hours per night. If possible, sleep during the day.
• Learn to cook. Your diet does not have to be monotonous and tasteless.
• Not consuming enough calories from food? Add cream or olive oil to your vegetables.
• Not consuming enough calories? Drink at least 3 large glasses of natural milk every day.
• Still not consuming enough calories? Add sour cream and cheese to your dishes.
• Still not consuming enough calories? Snack on nuts between meals.
• Beginners, don’t bother with the topic of muscle adaptation to load. It won't be long before you reach the plateau. Instead, shock your muscles with heavier weights.
• Stop changing your workout routine every two weeks. This is a waste of time. You spend more time adapting to the load and simply don’t have time to grow.
• Stop worrying about your sculpted belly and constantly maintaining a low body fat percentage. Otherwise, you will remain skinny forever. But with abs.

• Make changes to your training out of necessity, and not just out of a desire to try everything.
• Almost all known training programs are complete nonsense. Ever notice that 95% of them don't mention increasing weights? However, it is impossible to achieve results without increasing strength indicators.
• There are useful, and there are completely useless sports supplements. Take a deeper look into this issue.

• Not all available information is useful. Combine what you read with what experienced athletes say.
• Science can help you when it comes to training, but remember that everyone is different. Rely on Scientific research, but adjust your workouts to suit your goals.
• Be wary of anyone who says any program is 100% effective. Different schemes suit different people.
• Progression of working weights is the key to muscle growth.
• Every workout is effective in one way or another. But it's all about how dedicated you are, how you eat and how strong you are.
• Don't avoid healthy fats. The body needs fats to function properly.
• 90% of the diet should be natural healthy foods. The remaining 10% is whatever you want. This will improve your well-being.
• It's not a fact that a guy with a six-pack belly will help you with advice on gaining weight. Remember that there is a difference between diet experts and exercise experts.
• Squats above parallel are bad for your knees.
• Squats for 20 reps in one set are pure madness. Try it, you will like it.
• The more sex you have, the better.
• Do cardio exercises 3 times a week for overall health. Health will never be superfluous.
• Cardio will not reduce your progress. Only “lazy” training and the wrong diet can do this.
• A great way to train your back is to do deadlifts, bent-over rows, and a width exercise like pull-ups or lat pulldowns.
• Dips are not the most popular, but very effective exercise. They are sometimes called the upper body equivalent of squats. Don't forget to use them in your chest and triceps workouts.
• Do abdominal exercises that allow you to increase the resistance, such as sit-ups with additional weight or cable crunches.
• Calf muscles not growing? Try training in low rep ranges with heavy weights for a few months.

• For many athletes, gaining muscle mass comes down to the fact that they gain a lot of fat because they worry too much about dieting. Gaining weight is impossible without hard training. Do basic exercises and get stronger - this will maximize your progress.
• Don't limit yourself to fruits and vegetables. Red, green and yellow vegetables and fruits are rich in beneficial microelements.
• The body needs sodium. Consume enough salt.
• The right balance sodium and potassium are very important for health. Make sure you have enough potassium in your diet.
• The body needs cholesterol to function properly. If you eat right, don't worry about your levels in your body.
• Biceps grow well from heavy bent-over rows and pull-ups on the horizontal bar. Barbell curls are a great addition to these exercises.
• Use heavy compound triceps presses. For example, close grip bench press and seated French press with dumbbells.
• Dips and close grip presses are a great combination for the triceps.
• Do you want to increase the volume of your arms? Remember that the triceps make up 2/3 of the arm's volume.

Read also:

• Do trapezoids respond poorly to stress? Focus more on heavy deadlifts, clean and jerks, shrugs, overhead presses, and bent-over rows.
• Don't neglect full-body workouts (when all the muscles are worked at one time). They were very popular during the golden era of bodybuilding. Even Arnold Schwarzenegger was a fan of circuit training.
• The rear delts cannot be pumped up without heavy barbell rows.
• Is it difficult to increase working weights in isolated exercises without compromising your technique? Do isolation exercises in block exercises, this will lead to greater progress.
• Place basic exercises at the beginning of your workout while you are full of energy.
• You don't have to train to failure. The risk from this is much greater than the potential benefit. Stop doing a set if you feel like you might not be able to do the next rep.
• Don't exercise if you're not feeling well. If you start to feel unwell during a set, stop the set.
• Doing the bench press with your elbows at 90 degrees is extremely dangerous for your shoulders. Maintain a 30-60 degree angle between your elbows and your body.
• Don't "bounce" the barbell away from your chest during the bench press. This may cause injury.
• Don't do barbell curls in squat racks. Racks are a sacred place reserved only for squats.
• During the bench press, your elbows and hands should be at the same level. The correct angle between your elbows and your body (30-60 degrees) will help you find the optimal grip width for the press.
• When bench pressing with a narrow grip, the distance between the hands should not be 10–15 centimeters. This way you injure your hands. Press your elbows to your body, your hands should be strictly above your elbows. This is the optimal width for close grip bench presses.
• 180-240 grams of protein per day will not harm your kidneys. Feel free to eat the amount of protein you need.

• Eat a variety of protein foods: meat, chicken, fish, eggs, milk. Each protein source has a different amino acid composition, so variety will benefit you.
• Strength training will not stop you from gaining height.
• Creatine is a high-quality and well-studied product. Feel free to try.

Read also:

• Work large muscle groups before small ones.
• If you're training on a split system, space your chest and shoulder workouts as far apart as possible. In these workouts, you somehow engage the same muscles from different angles, especially during pressing exercises.
• Beginners should rest as much as they train. For every day of training there should be a day of rest. The body is just starting to adapt, you need a lot of food and time to recover.
• Don't call yourself a hardgainer (a person who is not prone to gaining weight). Instead, aim to bench press 130kg, squat 180kg, and deadlift 220kg. After that, look at yourself in the mirror. Do you still look like a hard gainer?
• Don't forget that muscle growth is a process of years, not weeks or months.
• If you want to learn something interesting, don't look at how experienced bodybuilders train now. Better find out how they trained a few years ago, when they were just starting to gain weight.
• For basic exercises, stick to the 5-12 rep range. This is how hard work will give the greatest effect.
• For isolation exercises, stick to the 8-15 rep range. The lighter the weight, the more repetitions
• Muscle pain is not an indicator of the effectiveness of a workout.
• Beginners, stop training for a pump (blood filling the muscles). A pump is useless without heavy weights and strength work.
• Drink a serving of protein 60-90 minutes before training, but never train on a full stomach.

• Enjoy the process.
• Insert your favorite exercises into your workouts.
• Taking advice from an athlete who has not tried his advice in practice is a risky proposition.
• Don't believe everything they write on the Internet. Especially if it is written by an anonymous person without personal photos, videos or contact information.
• At maximum weights it is almost impossible to maintain perfect technique. This is fine. The heavier the weight, the more difficult it is to lift it correctly.
• The overhead barbell press is not harmful to the shoulder joints. But too many pressing exercises in your training program can lead to unpleasant consequences.
• First we work with free weights, then we achieve it on exercise machines.
• Don't try to make your workout easier, make it harder. Do the most energy-intensive exercises.
• Don't do cardio before strength training. Save your energy for working on muscle growth, and after that you can do cardio.
• If you're doing cardio after a strength workout, give your body some fuel beforehand. A serving of whey protein is just the thing before you hit the treadmill.
• Not all sports nutrition products and manufacturers are created equal. Of course, some of them are dummies, but most work very well.

• Once you are strong enough, increase your training volume.
• The stronger you are, the more methods To increase intensity, you can use, for example, drop sets and slow passage of the negative phase.
• Don't believe anything you read on the internet. Even this article. Look for different information and try it out yourself.
• A split program with a body split into top and bottom is quite possible.
• When you select your training volume, count how many sets per muscle you complete per week. You can do 9-15 sets once a week, 5-8 sets twice a week, or 3-5 sets three times a week.
• There is no one-size-fits-all number of sets and reps.
• How many approaches should you do? Not that important, just try to keep it within an hour. If you train hard and not for too long, you will complete just the right number of sets.
• The stronger you are, the higher the rep range you can perform on compound movements. This will give a good increase in mass.
• Take a week off completely from the gym every 8-12 weeks. You won't lose all your muscle mass during this time. You will simply heal your microtraumas, and upon returning to the gym you will begin to train harder than before.
• More or less experienced athletes should do a light week of training every 3-4 weeks. This is a kind of reboot. This way you can train like a beast for a few days and then recover properly during your easy week.
• How wide should your leg stance be in squats? Get into a position as if you are trying to hold someone back while playing basketball. This will show optimal foot placement.
• Don't bring your knees forward during squats. The natural angle between the knees and ankle during squats is about 30 degrees. This rule must be strictly observed; knees and feet should not be brought forward.
• Believe in the effectiveness of your training program. Without self-confidence there will be no results.
• Eat when you are hungry. This is an ancient but very wise rule.
• Snacks between main meals should not be too plentiful. Fruit, protein shake, milk, nuts, protein bars, jerky are all great choices.
• Buy a basic set of sports nutrition: a good multivitamin complex, fish oil and whey protein. Once you feel like you're making progress, you can explore pre-workout supplements, BCAAs, and creatine.