КАК НАКАЧАТЬ МЫШЦЫ! 10 ПРАВИЛ, КОТОРЫЕ ТЫ ДОЛЖЕН ЗНАТЬ

💪 Get the training program — https://vladlitvinenko.com ✅ The program is tailored to your body parameters ✅ Your age, daily activity, and training experience are taken into account ✅ The program gradually becomes more challenging as your fitness level improves ✅ You will learn how to perform each exercise correctly, avoiding mistakes and injuries ✅ If you have any questions during the training, you will always receive answers personally from me. Vlad Litvinenko ● Certified trainer ● Certified participant in Nike and Reebok conventions ● Coach of the Adidas team for the international Adidas Creators Games competition for 3 seasons ● Author of 350+ informational videos and articles about training ● Ectomorph who naturally gained 25 kg of muscle mass (from 59 kg to 84 kg) with 9.2% body fat ● Experience of personal and Over 10 years of group training with clients 🎥 Learn more about the training programs:    • ЛУЧШИЕ ПРОГРАММЫ ТРЕНИРОВОК ДЛЯ СЖИГАНИЯ Ж...   If you have any questions, please write to me: 📲 Telegram: t.me/vlad_litvinenko 📲 WhatsApp: wa.me/+79779217743 Hello, friends! If you've recently started training or are planning to, this video is for you. Now you'll get a 10-step plan guaranteed to make your muscles grow. Let's get started! HOW TO BUILD MUSCLES. 10 RULES The muscle volume you see now is the result of the muscular load you're currently putting on your body. It responds to the load with growth, degradation, or maintenance. In other words, the body adapts. And it's simple: no load, no muscles. But the trick is that this very load can vary. And here it's important to understand what will give you the fastest and most noticeable muscle gains! 1. The Best Type of Training As you can imagine, there are many ways to work your muscles. Does cycling work them? Yes. Are pull-ups a workout? Yes, of course. Is throwing a ball to your dog a muscle workout? Absolutely. But you get the idea – you can throw a ball all day and make your dog happy, but you won't see any real changes in your body from most types of activity! The approach that's designed to stimulate muscle growth is properly calibrated strength training. That is, when you, for example, bench press dumbbells or deadlift weights. Will you improve muscle tone by swimming, martial arts, or running? Of course. But doing these things with the expectation of getting fit is like painting the walls of a house with a paintbrush. But okay. So, if I buy 10-kilogram dumbbells, will that challenge my muscles? Yes, it will. So, will I train with them and grow as much as I need? Of course, you know the answer is no, but you might not know why. This is where we get to the most important rule of muscle growth. 2. Progressive Load Since muscle growth is the body's response to the load, it's obvious that if the load doesn't change, the muscles won't either. So, to stimulate growth, we need to progress the load. This means that in each workout, we try, at a maximum, to increase the working weight, and, at a minimum, to add just one rep per muscle group. Even if the rest of the workout is exactly the same as the previous one, but you add one rep in just one set of one exercise, this is progressive load and a stimulus for muscle growth. But there's a catch. You could grab a gamepad and lift it six times instead of five. That's progression. But why wouldn't that make your muscles grow? Because you need a weight that's close to failure. In simple terms, the exercise should be challenging, but still technically correct. If your program calls for 10 reps, then choose a weight so that the tenth rep is hard but technically sound. And the eleventh rep, you won't be able to do it cleanly. That's the ideal setup for muscle growth. But there's a catch. None of this will work without the following condition. 3. Regularity Bodybuilding is often called a thankless task. This is because the gains you've built over the years disappear within months without training. Moreover, no gains will even appear if your training isn't regular. You either make it part of your life, or you shouldn't even start. The idea of ​​building muscle and then quitting isn't an option. Because being in good shape will only last so long...