The internet is full of diet plans and exercise programs for the muscle buildingthat are aimed at gyms. Complicated and time-consuming workouts are far from practical. Ultimately, this leads to less success in many cases. If you do not publish daily your meals and personal records on Facebook or Instagram, and you have real and unpredictable obligations, then you're in the right place. Maybe you're one of those who have to torment themselves into studio training and healthy meals while they work the rest of the week. Sporadic job commitments, family things, and more bring you out again and again and torpedo your muscle recovery so important recovery phase. It's time to take the working majority in order to get them on the right path to success. Here's a flexible, realistic, and practical plan for you to get the most out of you and make your desired results come true.

The plan

With this guide you should become aware of the many pitfalls, necessary adjustments and unforeseen circumstances in your regular, daily life. It is not suitable for people who have more than enough time for training and cooking. You have obligations outside the studio. Profession, family and friends need a lot of time. You need an extra set of tools to handle these difficult times. You should always be aware of the following: - You train to live a healthy life. - You do not live to exercise. Be flexible: Life is not running smoothly. It's more like a roller coaster. This is often the case with training. Walk through the studio with your eyes open, listen to your body and watch your mind. Less is sometimes more: Do not stubbornly go through a training session if you feel that something is wrong after just five minutes. Otherwise, this can have a massive impact and you z. B. by illness or injury by weeks throw back. A 30-minute "better-than-nothing" workout can be useful for building muscle if you do not have the strength for a full unit. So you stay in rhythm and do not overemphasize your body and mind. Be ready: No training or food plan is set in stone. You should always be able to tailor your plans to meet your needs. Too strict adherence to a plan may u. It can be very frustrating. Secure yourself: If your life bothers you a bit, you need more than a plan B. Find something that you can master well even in weaker phases. Have a clear head: Once you have decided on the right plan, clear your mind and focus. Always look forwards and never backwards. You can not relive the past, but you can have a say in your future. Only make progress if it is possible for you. Do not force her. That only goes backwards. Believe in you: Believe in your success and your power to move forward. With the firm will you will achieve your goals. Policy of small steps: Most people fail because the job is too big. Divide everything into the smallest possible steps. So every time you have a little success, which will give you courage to carry on again. Over time, these little steps add up to a whole. Realistic and flexible Below you will find a training plan. It was developed to react flexibly to the individual events of life. Built-in safeguards against mistakes and failures make it practical and realistic. This is not a part of a professional bodybuilder's work-out and no unrealistic marathon training. You should get along and not crawl to the studio door panting. Here are some preliminary information about the plan. - Edit most body parts in each session. - The duration of a unit is short and intense. - He is easy to understand and execute. - Built-in alternatives help customize the plan when something unexpected happens - The plan is designed to keep your interest high and focus on progress.

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The workout

During a normal week, even though you probably have only a few, you should go to training every other day for efficient muscle growth and recover the intervening time. You have two different training days: the first one relates to your upper body and abdominal muscles. At the other, you work on your lower body and make endurance units. Both days alternate. Within four weeks you will have each unit seven times.   Let's go: Three plans for you Choose from the following plans your exercises for muscle building. A and B contain traditional exercises that you can find in any gym. Plan C takes place without equipment. Here is trained with your own body weight. You can do it at home or out on the street. The exercises in all three plans each consist of three sets of 8 to 12 repetitions. Feel free, and align the exact Reps number to your health. The key to success in building muscle is getting in line with yourself and not worrying or tormenting yourself with details. You can mix the exercises as you please.

Plan A

Upper body and abdomen

- Flat or incline press with barbell - Rowing standing with short or barbell (upper body bent about 45 degrees) - Standing or sitting military press with barbell - Cable or Lying triceps stretches with the barbell (Skullcrusher) - Curls with short or barbell - Crunches (feet in the air or on the bench) Lower body and cardio: - barbell with barbell on the shoulders - hamstrings lying or sitting - lunges with dumbbells - calf lifter standing with barbell on the shoulders - barbell squats on the chest - toboggan pulling or pushing (10 laps absolute)

Plan B

Upper body and abdomen: - Flat or incline press with dumbbell - Deadlift with barbell - Side raises with dumbbell or front lift with short or barbell - Bench press with tight grip (barbell) - Short dumbbell curls in angled position (approximately 45 degrees) or applied curls with barbell - Sit-ups on the incline bench - Reclining leg raises in supine position Lower body and cardio: - press leg press or toboggan - Romanian deadlift with short or barbell - explosive boxing - sitting calf raises - lateral lunges with barbell on the shoulders - static cardio workout of your choice (20 min)

Plan C

Upper body and abdomen: - Push-up (classic or with elevated feet) - Reverse rowing on the barbell (feet on the bench) - Band presses (with elastic band) or buttocks lifts - Parallel dip or dips on the bench - Pull ups with biceps grip (narrow, palms to the body ) or Band Curl - Folding Knife - Leg pull on the floor or on the bench Lower body and cardio: - One legged Bulgarian barbell with dumbbell - Lunge steps (back) with dumbbells - Pistol squats (one leg, second leg extended forward) - HIIT: 1 min high intensity; 1 min easy (10 laps)

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