It took me 23 years, studying and training bodybuilding to learn everything I'm going to teach you here in 10 minutes. The first thing is: technique is king. Any exercise you do, put technique first.
After that, you will think about other variables, such as load, rest time, movement cadence. Never let other variables get in the way. The load is a very important tool, but if you overdo it, it not only hinders you, but it can also be dangerous.
Training time varies greatly depending on your training level; If you are a beginner, you train less. An advanced person trains more; and it also depends on the periodization you are doing. There are training systems that are shorter.
There's a 30-minute workout, for example. While others can take up to 2 hours. This is very relative, but the first thing you'll do here is see how much time you have in your routine.
And then after that you fit in some training. If you think about what the best training is to try to fit into your routine, it may not work, you may not have time to train, and this will stress you out and even keep you away from the gym. - I give up, sir!
- The rest time between sets, today, in 2024, is recommended from 1 and a half to 2 minutes, but this number has already undergone a lot of change. Remember what we talked about just now? Under the time you have in your routine?
You may have to use shorter tempos. 1 minute of rest between sets to be able to do the entire workout, and there's no big problem with that, no. Volume of sets: how many sets you need to do for each muscle - on average 10 sets per workout, and the recommendation is that you do this at least twice a week.
You can think of 3 exercises with 3 sets for a given muscle, and do this twice a week. If you are a beginner, don't worry about the load. It will take you, on average, 3 months just to adapt your neuromotor system to be able to push.
This is not the time to increase a lot of weight, but rather to learn how to train the right way. Remember we talked about technique? How many times to train per week?
The more often, the better, but this will depend on your routine. A first point is to always consider the behavioral side. How is your day?
Is it possible to train every day? Is it possible to train 3x a week? This is the minimum.
Above that. . .
- Incredible! - Supplementation: it will always be to help you, make your life easier, not something that is essential for you to have good results. Drnking a whey shake that has around 23g of protein is much easier and faster than eating 100g or 150g of grilled chicken, but in the end, for your body, both, in terms of protein, will be very similar, but it will make your life easier.
Take advantage, go to the Growth website. After all , it's the best value for money on the market, you have a discount coupon here on the channel. We are talking about a very high standard of quality.
Creatine is one of the best supplements out there. No, it doesn't give you kidney stones, it doesn't make you bloated, none of those things people say. It is a very good supplement for increasing strength and muscle volume, and with each passing day, new studies are coming out showing that it is very good in other types of treatment, including cognitive improvement.
It's a great supplement. - Oh, Growth also has it. - Absurd jabá moment ♫ Cardio exercise, aerobics is very important and will help you reduce fat, increase muscle mass, and also make you a healthier person.
In other words, it is non-negotiable, you have to do it. You can do 20 minutes a day and it will help you a lot. Of course, if you can do more, do it.
It is very important for you to measure your progress. Just be careful not to do this only with the loads you lift. If you only think that you are improving by increasing the weight of the machine, you will increase the weight prematurely and sacrifice technique.
Increasing weight, increasing strength is a good indicator of progress as long as the technique is maintained. He is an egolifter. Your mindset is what will define the result you will have.
How much do you dedicate to training? How much do you give yourself when you are there, training? Do you train the best way, or do you do it anyway?
When you dedicate yourself to going to the gym with a certain frequency, 4, 5 times a week, do you stick to it or do you falter? Are you one of those people who trains for 2, 3 months, and then stops and stays in that eternal “go back to the gym”? We see how much you do what needs to be done, you do what you set out to do.
And here it is a question of mentality that is not just for training, it is for life as a whole. Do what needs to be done and you will be successful not only in your physique, but in your life. This idea of changing training frequently was advocated by Muscle Confusion for a while.
You have to confuse the muscle, change the training. Guys, there's no need. Studies show that what really counts is the intensity you are doing.
If this intensity is always increasing, you can do the same workout for a longer period of time. But in my experience, people are discouraged from doing the same workout over and over again. And with that, I learned to always change my students' training , and a motivated person will train better, more intensely, and will get more results.
I do this with the Muscle 60D workouts. Within this 8-week periodization, there are all different training sessions, to have this motivational factor, and we also provide technical support from personal trainers, nutritionists and physiotherapists on WhatsApp. And for all our students.
You can be our student, you know? Click on the link below, let's be my student. Is ABC training the best?
It's the most famous, but it's not necessarily the best. Remembering that each training system will apply to a person, remember I said to first think about your routine and then the training system? To give you an idea, Muscle itself has periodization for those who train 3 times a week, 4, 5, and 6 times, exactly thinking more about how much this will fit into their routine, rather than just thinking about training.
Don't copy athletes' training . It's not by doing the training he does that you'll be like him. He's doing that training now, but when he was at his level, he did another training.
Not to mention that you have the routine he has? Do you feed the way he eats? Do you supplement, take care of your sleep?
Depending on the athlete, there are also stops there. . .
Why are you going to do the same training as him? Animal. Food and rest are the last link to the result.
The training itself is just the stimulus. Your body will develop with your food and rest. You have to train well, eat well, and rest well and then you will have the best results you can have.
Take care of your sleep. With each passing day, this becomes clearer to me. The more I study sleep, the more I see its importance, both in physical development and in improving physical, cognitive and psychological health , among many other things.
Sleep is essential, stop neglecting this business. - It goes to sleep! Don't depend on the gym teacher, and I say this with pain in my heart, because we were supposed to be able to count on them.
2 things can happen. One, this teacher may have so many students in the room that he will end up paying little attention to you; and two: in all areas there are good professionals and bad professionals. There will be teachers who will pay more attention to hot girls than to other students.
What you can do is prepare yourself so you don't need them. If you can count on their help, wonderful. But if that doesn't happen, you can manage on your own.
Based on what I just told you, I have a great movement called "Independence in Training. " I'll put a link below for you so you can enter your name, telephone number and email, and receive some modules from my platform for free to help you train so you don't depend on the teacher, you don't need it. Don't compare yourself to other students.
There's a quote from Shakespare that says this, "If a human being wants to be unhappy, just compare himself to someone else. " When we talk about training, you can compare yourself with a person who has been training longer than you, who has more time to rest than you, who can sleep more hours than you, who eats better, or even has better genetics than you. Son of a b*tch, f*ck you.
Do you realize that there are so many variables that making this comparison doesn’t make any sense? Compare yourself with yourself. Abdominal exercises do not burn fat, they have nothing to do with one another.
The muscle is in one place, the fat is in another. No matter how hard the muscle works, the fat does not change. What will effectively make you lose weight is taking care of your diet.
- Eat properly, boy. You're eating shit! Don't bench press.
This is a strong stop here on the channel. I, Laércio, don't like the bench press, I've seen a lot of people hurting themselves with it, and we have much better tools, exercises that are better in terms of muscle development, in terms of making you safer. Pay attention to the mind-muscle connection.
Connect these two, and not just go there doing a bunch of repetitions, thinking only about the movement. Bodybuilding is a meditative activity, you need to be in training, focused on training, focused on your body, and everything it is doing. Mind-muscle connection.
Click on this video, and I'll tell you about "Things You Shouldn't Do During Training. " It's important that you watch, because you may be doing things that are in this video. I.
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