Ellie, you're too fat or you're pretty muscular. It's like reading how much you raise the first one. She consults a fitness instructor because there are subtleties in the craft. Whether you train separately, how many series on how many reps and so on. I can tell you that nutrition is also 60% of the workout. With the gym everything is very complex, but with such a self-weight and workouts 11 months (regularly I hope) lifting such kilograms is not normal and you definitely confuse something in the way you work out.
My workout is:
1 day Breasts and Biceps
2 day Back Triceps
3 day Legs and Shoulder
4 day Rest
And then you say, there are all sorts of subtleties in the series and repetitions, especially if you're going to gain weight, but 90% of the exercises are done 4 series of 8 repetitions. And always after a hard workout, does light, I can write a lot more, but it will really be best to consult a fitness instructor and guide you for at least a month until you get used to it. Good luck to you, bro!
Do you work out on a program, sleep regularly, take supplements, have the right diet?
Workouts from at least 3 times a week and you need the following exercises:
Breasts - Bench, Angled bed, border press with dumbbell
Back - Dials, Dead thrust, Rowing with boom
Biceps - Hammers, Zottman Curles, Curles with boom
Triceps - Buckets, Facial, Pritchard Curles
Legs - Clefts, Leg Press, Fall with Dumbbell
Abdomen - Abdominal with weight, Lifting feet below 90 degrees
Shoulder - Military Press, Arnold Curles, Dumbbells Shoulder
General Preparation - Cardio 4 x 40 min trail slope, Farm walk with dumbbell, Rope
Each exercise at least 3 x 10-12 with suitable kilos. I've seen a lot of analysis and if you're not strongman and you want to grow as a force, then that's the optimism. You take it easy, and when you get to the point where you don't pick up the keel, you do more repetitions until you lift the keel, because 10 x 100 is 8 x 105, right!
That's the basic thing you have to do every week to train your muscles in order to increase overall strength and good effect.
You're going to have to make a proper recovery for at least seven to nine hours.
Junk food, smoking, alcohol at minimum. The food is vegetables, pure meat (beef, turkey, a little chicken, it's bucked with crap and makes me a bump of estrogen), nuts, wholegrain bread, multivitamins, fruits, greens and rice, beans, lentils for carbohydrates.
To grow your muscles you need at least 1.5 grams of protein per kg of body weight. You're going to keep below that level if you're about a gram/kg, and if you're down and you're going to lose. For me, the optimum is 2 g/kg.
Supplements: Protein and Creatine, as well as omega-3, multivitamin are a good start if you want to make progress. Creatine cycles 6 weeks intake of 3 g, 2 weeks rest that otherwise inflates constantly. Protein as a supplement of smoothies to get to at least 1.5 g/kg, for muscle recovery and progress. Omega-3, Multivitamins, so you can have nutrients for energy and immune system.
And the last one, knock your head out of your head, you're going to lift 350 kg. from press, bench, etc.
I'm at a gym of 300 people where there are bats with injections I'm in the top 25% for 6 months of workouts. Maxa is about 140 lying on 3-4 reps and it's ridiculous, and I've gone from 45 to 3 x 10 with the top in six months. To get 300 off a bench, which is almost a world record for 90 kilos of weight, you have to be a top 5% strong man, where you eat 6,000 calories and your liver at 50 has given up on supplements and so on.
If you follow the top and train regularly, follow regular mode and slowly pick up the kilos you won't have any problems until 22-23 to lift the weight of the top 5 people in any room, which makes you part of the top 1% men in BG.
If you want to become a strongman and dig up 350 kg, then write directly to Google Strongman BG and look for contact and they'il tell you what and how it works and for how much money. That's it.
Success!
1 allicce_1 answered