You signed up for a gym membership wanting to build muscles and get the girls but you don’t have a clue on what to do. You pick up a dumbell and do some bicep curls. You try to bench press but it’s too heavy. You run on the treadmill for hours. Once you are done with your workout, you go check yourself in the mirror to see little improvement. Building an impressive body requires impressive dedication and work. If you want it, then here are some pointers for you.
You should know that it is possible to become huge and lean without steroids. Look at Lazar Angelov, he is a natural bodybuilder who has around 12%- 5% bodyfat depending on the season. At 90kg and 180cm, he is pure muscle.
Lazar Angelov offers an online 90-day training program to help you but if you wish to go at it alone, you need to make sure of a few things.
As a beginner, the best way to make big gains in strength and muscle mass is to perform compound movements ( whole body) instead of isolation movements (single muscles). Compound movements like squats, deadlift, bench press, barbell row and overhead press require your whole body to perform them. Squats and deadlifts will not only work your legs but your whole posterior chain, which is where power comes from. These exercises will train your body to work as a unit. Training this way will also elevate your hormone levels which will help you build muscle. Why do bicep curls when bench pressing and barbell rows will target these muscles?
As a beginner, do 5 sets of 5 reps of these exercises. Split them into 3 exercises per workout and have a rest day in between. An example of this is the Starting Strength program which breaks it into two workouts: Workout A and Workout B. On Workout A you will do squats, bench press, and barbell rows while on Workout B you will do squats, deadlifts, and overhead press. Alternate between them 2 or 3 times a week, making sure you get enough rest in between.
Make sure you use perfect form and light weights. Form is the utmost important factor in working out, you need to be disciplined with this. Improper form will lead to injuries and slow progress. For you to have a good form, research on the exercise and use light weights. Increase the weights slowly every week, maybe 2.5 kgs per week.
You can also add the bodyweight exercises that work the whole body like pullups, dips, and planks.
You Build Your Body In The Kitchen
The Gym is where you train but the changes in body composition take place in the kitchen. What you put or what you don’t put into your body will determine how you look. Eat whole foods and avoid processed food, they are lacking in nutrients and filled with chemicals. This means cereal, frozen foods, and fast foods. You want clean natural fuel for your muscles to grow. Eat a diet that consists of high protein, low carb, and moderate fats. Eat a lot of vegetables. If you want to be lean like Lazar Angelov then, you need to go low carb. Avoid rice, wheat, grain and sugar. These foods make your body hold on to body fat.
You do not need to starve yourself to death. In fact, if you want to build muscle, you will have to eat more than you are used to. Cutting ( losing body fat) is done by eating at a small deficit of calories with a lot of protein and fats. Dietary fats will not make you fat if you avoid carbs and sugars. Make sure to drink at least 2-3 liters of water.
The most important part of building a better body is sleep. Sleep is when your body recovers and rebuilds. Your body takes the nutrients from you hopefully clean diet and uses it to repair your muscles that you terrorize in the gym. Sleep also optimizes your hormone levels which determine how big you can grow. A study shows that for the more sleep you get, the more testosterone your body produces. Testosterone helps you build muscle and makes you more masculine. Shoot for 7-8 hours of sleep if possible.
Make sure you get quality sleep by darkening the room and lowering the temperature. The easiest way to do this is wearing a sleep mask and sleeping in the nude. The low temperature will help you fall asleep faster and remove any restrictions on your circulation. You should also switch off electronic devices as they will reduce the quality of your sleep. Reading before bed is a better choice than watching a movie if you are trying to get some good quality sleep.
Supplements are not as important as the three things listed above and will not help you if you do not have those three things down. However, if you are doing those three things perfectly and want an extra edge, then there are a few supplements that will work.
Creatine will give you more energy and strength to work out. If you take creatine, you will gain weight. This will only translate into muscle mass if you hit it hard in the gym( see number 1) or else it is only water weight. Creatine is cheap, brings great results and is not harmful to the body.
There are also fat burning supplements that can help you get the Lazar Angelov look. Most of these supplements contain caffeine and maca powder which increase your metabolism. Do your research before buying a fat burner.
In conclusion, transforming your body into Lazar Angelov’s is not impossible. You will have to be consistent and dedicated to working out but the results will show.
You will gain muscle fast and be stronger than you ever imagine. Go and get strong.