The muscle cells that form muscles cannot reproduce, they can only increase in size, and their number remains unchanged throughout life. Each person has a certain number of these cells, and how quickly an athlete builds muscle depends on this. The building material for muscles, without which their growth is impossible, is protein, namely the amino acids that make up protein structures.
Also necessary for muscle growth is a high level of anabolic hormones in the blood - testosterone, insulin, somatotropin. Creating certain conditions for the development of muscle mass by resorting to third-party means causes severe damage to the body, which is how it manifests itself harm of bodybuilding.
Cons of Bodybuilding
The main side effect of bodybuilding is that you always have to stay in shape. As a result of stopping training, the body loses elasticity (muscles sag).
Often, a bodybuilder constantly has to take steroids (anabolic drugs with many side effects) and excessively consume proteins (artificial supplements), without which it is quite difficult to build muscle mass. As a result of the use of such drugs, the body begins to develop one-sidedly - the volume of muscles increases, and the development of internal organs slows down and wears out, unable to maintain the proper level of health. Some organs become overgrown with cholesterol fat, which is especially dangerous for the cardiovascular system.
The consequences of long-term use of anabolic steroids are:
- increased blood pressure
- headache
- changes in liver function
- Gastrointestinal tract dysfunction
- Formation of a large number of acne
- hair loss
- aggressiveness
- depression
- complete biochemical disorder in cells and decreased potency
The end result of long-term use of anabolic steroids is depletion of the nervous and hormonal systems, leading to a nervous breakdown.
These supplements are quite expensive and are effective at high dosages, but when the steroids wear off, the muscles will return to their previous state. This is just one part bodybuilding harm for good health. The second part is related to steroids.
The structure of steroids is similar to testosterone, a male hormone, the level of which is regulated in the body by the pituitary gland. And when steroid hormones exceed the norm, the pituitary gland does not allow the body to produce its testosterone. Then the functioning of the genital organs is disrupted, the size of the testicles decreases and sperm formation is disrupted, which can develop into infertility, which, at best, is restored after six months.
By acquiring muscle volume through steroids, the bodybuilder’s body completely loses erection within a couple of years, because. no longer able to produce any hormones on its own.
Bodybuilding can also harm an athlete's heart. To pump through a huge muscle mass the required volumes of blood require a sufficiently trained heart. But bodybuilders use all their training time to “pump up” their muscles, neglecting exercises that strengthen the heart, which begins to work under overload and, of course, wears out faster.
Nature in the human body provides certain proportions of fat content (which is involved in metabolic reactions) and muscle fibers, and if there is less fat, the body seeks to replenish its reserves from food. Bodybuilders almost always have a deficiency of body fat (instead of the required fifteen, they reduce it to six). For the sake of growing huge amounts of muscle mass and muscle definition (at the expense of proper fat content), they constantly train hard - only in this way the body does not have time to make up for the deficiency of necessary fat from food and instead of its formation, muscles grow.
Bodybuilders who show off huge muscles on the podium also have to expel water from the body (which carries out the most important reactions - transporting waste products and delivering nutrients) and limit their salt intake, since salt tends to retain water in the body. As a result, due to lack of water and demineralization, cramps appear due to lack of minerals.
Overtraining can negatively affect your sex life. In other words, bodybuilding will harm your sexuality and masculine strength.
Bodybuilding and health
Regular exercise with weights has a pronounced rejuvenating effect. It is also a means to combat excess weight. Bodybuilding reverses the "normal" decline in metabolic rate in middle age, especially when combined with a diet that limits fat intake.
Bodybuilding trains the heart muscle. The strength of the heart and its volume increase sharply. The heart acquires the ability to pump out up to 42 liters of blood per minute. The walls of blood vessels become elastic. Small peripheral capillaries come to life, gradually fading with age.
Bodybuilding normalizes blood pressure - the more stress the muscles receive, the more their capillaries open and the greater the volume of circulating blood they create. Despite extremely high loads, bodybuilders are practically not in danger of surges in blood pressure. Bodybuilding exercises provide additional blood circulation throughout the body, breaking through excess cholesterol in the vessels.
Weight training and long distance running can help relieve depression. Research has shown that during exercise, the brain releases special chemicals called antidepressants. Also, acquiring a strong, trained body cures the complexes that poison existence, instills calmness and confidence in the soul, which over time become stable dominants of character. Helps with mental illness by relieving stress.
With age, bones become brittle. Bodybuilding maintains joint mobility and bone strength, thereby preventing arthritis (a disease of old age) - the deposition of salts in the joints. During training, the joints are actively washed with blood and, most importantly, work hard. Arthritis is usually a consequence of a sedentary lifestyle.
Recent medical research has shown that weight-bearing exercise combined with a healthy diet can help people with diabetes. Exercise helps clear the bloodstream of sugar as it is used by the body as a source of energy. Doctors have also found that bodybuilding treats patients with decreased pulmonary function. Training the abdominal and intercostal muscles makes breathing easier for patients with spinal injuries who have difficulty controlling the diaphragm.
During training, the pituitary gland produces endorphin - the hormone of happiness.
Maintaining muscle tone increases male self-esteem, sexual desire increases, and as a result of greater blood flow, erection improves.
How to do bodybuilding correctly
The main thing is not to overload during training and it is advisable to choose a suitable program with a trainer in accordance with your individual characteristics, gender, age, weight, etc. It is imperative to strengthen and nourish the heart. To increase muscles, you should load them in doses, with heavy physical activity, but after the heart gets used to such loads (the main guideline for development should be the pulse - during physical exercise, keep it within 130-150 beats per minute). A significant increase in muscle volume is possible only with the help of active load on them.
Moderate physical activity contributes to a short-term increase in the hormone testosterone, which is responsible for muscle growth and sexual activity in men, endurance and self-confidence. Should - a high level of testosterone is possible only with regular sex life, which is necessary for health - optimally 2 times a week (the loss of protein compounds contained in sperm during sex is only a couple of grams and is replenished with nutrition), but more frequent sex can rather quickly waste the body's resources and exhaust the body.
Overtraining - excessive force load (many days in a row) and increased fatigue causes overstrain of the nervous system, which affects the lack of muscle growth. Depression occurs and is stressful for a person, which suppresses the production of testosterone (responsible for muscle growth) and sperm, but does not lead to complete sexual impotence, and the stress hormone cortisol dulls the sensations of having sex. Therefore, it is necessary to take breaks of 2-3 days between workouts.
Intensive sports are prescribed to teenagers to suppress increased sexuality. For older men, moderate training helps to increase the male hormone.
The first signs of overtraining are nausea and dizziness, loss of appetite, cessation, or even decrease in muscle growth. It is important to notice this in time in order to avoid depletion of the body’s resources, you should stop for a while or reduce heavy loads.
You can quickly (in three months) gain muscle mass only if you take specialized pharmacological drugs (steroids). After all, after 25 years, a gradual decline in testosterone begins.
To double your results over the previous few years of training, it is enough to use anabolic steroids (steroids, insulin, somatotropin, etc.) no more than twice a year and only in a course according to a medical regimen.
You can’t buy anabolic steroids in suspicious stores, especially from your hands, because... There is a high risk of buying counterfeit or steroids intended for animals.
Without the use of steroids, anyone with any body type, regardless of age (meaning the range from 21 to 40 years, but not earlier than 16) can build up muscles in no earlier than a year and a half (if the training program is chosen correctly and best suits the physical abilities of the bodybuilder). -17 years). Since young bodybuilders will not be able to gain weight due to physiological processes occurring at the stage of formation of the body, and over forty years old it will be quite difficult to build muscle if you have never played sports before.
Important elements in bodybuilding are three components:
- Nutrition (balanced diet with occasional protein shakes - high-calorie foods, a sufficient protein content - 2-2.5 grams of protein per kilogram of weight (if you reduce protein intake, muscle weight will immediately begin to decrease), carbohydrates and a certain percentage of fat, vitamins).
- Regular physical training (a properly selected training program, you also need to be patient and train systematically).
- Rest (full, deep sleep of at least 8 hours a day is extremely important for muscle recovery, otherwise the body will not develop, but wear out). Growth hormone is active at night and protein shakes taken before bed will be very effective in nourishing the muscles and preventing muscle breakdown during the night.
During training (especially intense training), muscle tissue receives microscopic damage, but after rest - sufficient sleep, and a balanced diet - having produced enough protein, the muscles are restored.
Timely (in small portions 5-6 times a day and at least once every 2 hours), balanced nutrition is no less important than training for muscle building, because Without proper nutrition, muscles will not be able to increase in volume - most likely strength will increase, but muscle size will even become smaller.
To build muscles, the starting material is required - amino acids contained in protein foods. Protein is important for muscle tissue recovery and growth after exercise. It is also necessary to avoid sudden increases in blood glucose.
Carbohydrates are essential (without them, protein will not be delivered to the muscle), they serve as the main source of energy for the body (glucose) and help in the absorption of proteins. Fats also provide energy and are involved in the production of hormones, including testosterone.
Bodybuilders are contraindicated to drink any alcoholic beverages; alcohol is a strong catabolic agent that destroys muscle fibers. Low-alcohol beer is doubly dangerous - its carbohydrates are converted not into muscles, but into fat (no matter what physical stress the body experiences).
ADDITIONALLY
Natural protein blends made from natural foods can be just as effective as protein powders for building muscle mass. They add strength, perfectly satisfy hunger and are absorbed faster than any other food. They should be taken immediately after training.
The main ingredients of cocktails are milk, kefir, raw egg, banana, orange juice, grapefruit, cottage cheese, apple, raisins, dried apricots, walnuts, honey, chocolate, vegetable oil, berries, etc. The ingredients of the cocktail are selected to taste and shaken or mixed using a mixer. Among the vegetables that are especially recommended for bodybuilders are onions, garlic, tomatoes, parsley, broccoli, and spinach. Fish proteins are very inferior to meat proteins in the composition of essential amino acids.
Greetings, dear readers. Have you ever wondered how beneficial bodybuilding is? Let's turn our attention to this topic and look at some facts and advantages of bodybuilding as a sport. But first, I still want to give you a little boring theory, which will most likely make you yawn. Well, forgive me!
Beginners often skip learning theory. From the very beginning, they train zealously and fanatically, and as a result they make basic mistakes, which are then very difficult, but more often simply impossible to correct - they cause harm to their health, etc. Don't think that this is just another boring theory - this is your foundation, your successful beginning, which cannot be neglected. Don't be overconfident! You need to understand from the very beginning that your mind and your body are closely connected.
One day, a Shaolin monk, instructing his student, told him: “Train your body and mind.” Yes, it is the mind, tuned in the right way and possessing a sufficient amount of knowledge, that is the basis, I repeat, the basis of success in any business. So let your body and mind work together in bodybuilding!
Careful concentration on the intensity of training, developing the skill to use the energy of thinking, all vital forces - this is the beginning of your becoming a champion! Any task that a person wants to accomplish begins with analysis. A person thinks - why does he need this at all, what benefit will it bring him? If the matter is not so important, then you don’t have to focus too much on it, but we, gentlemen, are dealing with bodybuilding. This is a serious matter and initial analysis is simply necessary! What exactly does this analysis involve?
Each of us has a desire to look beautiful and be confident. Although it is stupid to say that only those who have a beautiful body can be confident, but still. If a person has created a beautiful body for himself through his own labor, then it pleases the eye not only of himself, but also of those around him, and this greatly contributes to self-esteem.
In these crazy times, there is not enough time for anything. A lot of things to do, worries, worries, and so on. Accordingly, you need to find ways in bodybuilding and methods that will lead you to success as quickly as possible and will not take too much time. This is exactly what you will get! But first, let's try to list the various advantages of bodybuilding, carry out an analysis to see its benefits, to see what it really gives you:
- bodybuilding increases muscle strength
- endurance increases
- the strength of bones and ligaments increases, as well as the thickness of cartilage and the number of capillaries in muscles
- your health and overall fitness improves
- your flexibility develops
- develops your speed and power
- you can cope more successfully with stress and emotional overstrain
- motivation increases, which has a beneficial effect on all other areas of your life
- bodybuilding strengthens your heart, normalizes blood pressure and activates metabolism
- Helps control body weight and reduce fat percentage
- your life expectancy increases
- quality of life improves
- bodybuilding prevents bone fragility (osteoporosis)
- the level of hemoglobin in the blood and the number of red blood cells increases
- cholesterol levels decrease
Now you can see more clearly that the benefits of bodybuilding are not an empty phrase.
Is bodybuilding good or bad for health?
The effect that iron sport has on the health of an athlete is ambiguous. We will analyze the benefits and harms of bodybuilding for an athlete’s health, and also help maintain and increase health with the help of a favorite hobby.
Different
Modern bodybuilding can be divided into 2 parts:
- Competitive– the athlete does everything to achieve results.
- Amateur– a person goes to the gym to improve his figure, he does not plan to perform.
Competitive bodybuilding doesn't always mean performing on stage. Many amateurs are involved in competitive bodybuilding, competing with their reflection in the mirror and like-minded friends. Competitive bodybuilding is characterized by:
- Subject the athlete. The athlete gives 110% every time he goes to the gym. He experiences a lot of muscle failure, goes beyond his capabilities to increase the volume of his arm by at least 1 centimeter, to better define the muscles, to achieve any goal in the shortest possible time.
- Usage anabolic steroids and other “doping” in the form of growth hormone, insulin, as well as drugs that improve the appearance of muscles.
- Hard dietary and lifestyle restrictions. devotes his life to bodybuilding, becomes obsessed with it, makes lifting barbells and dumbbells the meaning of his life.
- Sudden weight fluctuations. Cycling in style "mass-drying". Example: during the autumn-winter-spring period, a bodybuilder gains 25 kilograms of weight, 13 of which is muscle mass. At the end of spring and summer, he “dries out” - he loses excess weight through diet, trying to preserve muscles. As a result, he loses 13 kilograms, 3 of which are muscles. Result: over the course of a year, the athlete gained 12 kilograms, 10 of which were muscle mass. Such fluctuations are effective in gaining muscle mass, but have a negative impact on the state of the cardiovascular system.
Competitive bodybuilding is absolutely harmful to health. This type of bodybuilding is:
- Various injuries. Working extremely hard to the point of failure always leads to injury sooner or later. Rapid progress, heavy weight of projectiles also increases the chance of injury.
- Wear and tear of body tissues. Joint problems are one of the main problems of iron sports followers. The human body is not designed to squat with a barbell that weighs twice the human body weight. The body has reserves - for several years you will be able to perform inhuman work, after which irreversible changes in the tissues of the body will make themselves felt. Look at professional bodybuilders who, after finishing their careers, are forced to “change” their joints. The example of eight-time Mr. Olympia Ronnie Coleman proves that competitive bodybuilding is a harmful sport, it is work that will worsen your health.
- Wear and tear of the cardiovascular system. Recently, bodybuilders have been dying like flies from cardiovascular diseases. The reason is the rapid wear and tear of the cardiovascular system, the resource of which is finite. Intense training, huge weight changes, unhealthy diet, taking illegal drugs - all this leads to a situation where at 25-30 years old the heart's resource is used up as if you had lived 55-60 years of normal life.
- Increased risk of cancer and other “diseases of civilization”. The reason is the use of growth hormone and anabolic steroids, without which modern bodybuilding is impossible.
- Wear and tear of internal organs. Bodybuilders bring their bodies to the point of exhaustion through gym, nutrition, and doping. This requires increased work of the heart, kidneys, liver - all systems of the body. The result is a disease that, with a normal (not healthy) lifestyle, would manifest itself at the age of 70, in a professional bodybuilder it manifests itself at 40.
Between 1990 and 2010-2015, professional bodybuilding was considered a healthy sport in the absence of evidence to the contrary. Many athletes have sacrificed their health to prove that competitive (professional) bodybuilding is the worst thing a person can do to improve their health.
Amateur bodybuilding is similar to professional bodybuilding only in name. Amateur bodybuilding is characterized by the following characteristics:
- The training is intense, but not to failure. The musculoskeletal system is strengthened without wear and tear on the body. Muscles are built smoothly by following the key principles of bodybuilding. An athlete does not need to give 110% every time.
- Focus on appearance and health. The goal of amateur bodybuilding is to show a harmonious, beautiful, healthy person with correct proportions. There is no need to use doping.
- Strengthening the cardiovascular system. and improve the condition of the heart and blood vessels. Avoiding weight-cutting cycles results in the athlete gaining muscle mass gradually, with a minimal amount of fat. The cardiovascular system does not experience such stress as when doing “chemical” bodybuilding.
- General better health. Bodybuilding is combined with and. Proper training, together with a correct daily routine, helps prevent the occurrence of diseases of civilization, improves the quality of life and increases its duration.
- Refusal of strictness in diet and diet. -amateur no need for strict restrictions. An athlete lives life to the fullest, without giving up earthly joys for the sake of every gram of muscle.
- Avoiding excessively heavy weights. A natural bodybuilder simply cannot reach the weight of a projectile that a “chemist” can lift or squeeze. This protects the athlete from injuries and joint problems.
Bodybuilding for health is amateur bodybuilding .
If you want to earn money, participate in competitions, and outperform other athletes, be prepared to sacrifice your health for a career in professional bodybuilding.
Professional bodybuilding is hard work that will take a toll on your health, but can make you famous. Amateur bodybuilding is a way of life with which you can improve yourself in all areas.
Improving health through bodybuilding
- Use the basics of bodybuilding. Study the principle of load progression, the principles of supercompensation and gradualism. With their help, you can achieve no less results than with 110% effort in the gym at every workout.
- Reduce your workout duration to 45-60 minutes. 45 minutes after the start of training, the level of cortisol, a stress hormone that slows down, begins to sharply increase in a natural bodybuilder. Long-term training leads to physical and mental burnout 1-2 years after the first visit to the gym.
- Don't work yourself to capacity. The maximum is the last set of each exercise. Failures wear out the nervous system, and their effectiveness is zero for a natural athlete. Only a “chemist” can train to failure for a long time.
- Do not use. will help not only improve results, but also improve your health. Anabolic steroids, growth hormone, insulin and other drugs that bodybuilders use to gain muscle mass are harmful to your health.
- Add aerobic training to. , jumping rope, working on an exercise bike - aerobic exercises train the cardiovascular system and also allow you to diversify your training regimen.
- Use a healthy diet, adhere to the principles of a healthy lifestyle to improve results in the gym, prolong life, improve the quality of every day you live. By combining bodybuilding with a healthy lifestyle, your health reaches a different level, as does your worldview. Work improves, bones become stronger, and the condition of blood vessels improves. If a 20-year-old boy starts bodybuilding and adds a healthy lifestyle and proper nutrition to iron sports, his life will last 20-30 years longer.
- Do light workouts. Bodybuilding is a lifestyle that will occasionally overwhelm you. Against the backdrop of stress, fatigue, and poor psychological state, people tend to give up iron sports and regret it after a while. The best option is not to force yourself in such situations, but to practice at home. With your own body weight or using home exercise equipment.
- Avoid overexertion. The human body is not designed to squat with a weight that is two to three times the athlete’s body weight. Problems with the joints develop, which will make themselves felt after several years of training. Avoid low-rep, high-weight training. Gradually increase the weight of the equipment, but do not forget that in bodybuilding you can increase the load by increasing the number of approaches and repetitions.
- Think about recovery after training. Contrast showers (contrast douches), massage, communication with loved ones are excellent options for relaxation after hard work in the gym.
- Use vitamin and mineral complexes, supplements for strengthening ligaments and joints, as well as other supplements that you consider necessary to improve your health.
- Get checked. Regular tests, ultrasounds of the heart, kidneys and other internal organs will add 10-15 years of life beyond what you get from bodybuilding. Regular checks make it possible to detect diseases in a timely manner and eliminate them not only with the help of drug treatment, but also through correction of training and nutrition.
- Work on. Bodybuilding makes the athlete's outlook more positive due to the release of anabolic hormones. But to improve health, you need to work separately on its psychological component. This applies to both the approach to training (you need to love this business, learn to get high from training), and the approach to life in general.
The above methods are not the road to a boring, gray life. This is an opportunity not only to improve your health and prolong your existence, but also to get more pleasure from life.
You are faced with a choice: take a step into a new, long, happy life, overcoming your fear and laziness at first, or remain in your comfort zone, year after year, watching how your body slowly betrays you.
Hormonal replenishment. The secret of health
Every person wants to receive maximum pleasure and minimum suffering. Out of the pleasure principle, we sometimes do things that contradict common sense and deceive human nature.
Our “biological firmware” works according to the same rules as it did thousands of years ago. When there were no drugs (alcohol, tobacco) and there was a shortage of food.
Now the conditions are different - there is no hunger, and man was able to deceive his own brain with substitutes for real pleasures.
The human hormonal system is designed in such a way that we receive maximum happiness hormones when we do something useful for ourselves, and for the human species as a whole.
The so-called reward system is hormones and neurotransmitters that make us happy.
Modern man does not know how his body works, as a result of which he replaces true pleasure with illusory one.
What brings us the greatest pleasure is:
- Realization of your own talents. A physicist who has revolutionized science is much happier than a drug addict who has just taken a dose. The physicist's happiness will be long-lasting; he will bask in the rays of fame and recognition for a long time, while the drug addict will die under the fence. A person who worked a productive day at a job he loved, received money and recognition from colleagues, is much happier than a fast food lover who just ate 20 thousand rubles worth of McDonald's. The happiness of a worker is greater and longer lasting than that of a fast food lover, who is happy only during the period of intestinal fornication and a few hours after it. The main reason for an unhealthy lifestyle, bad habits and the desire to overeat is the feeling of unfulfilled talents.. A person who every day is fulfilled in his favorite activity, receiving gigantic portions of pleasure hormones, is not interested in receiving scanty pleasure from gluttony or bad habits.
- Sex and sexual behavior. Sexual frustration is also a cause of unhealthy lifestyle. A person does not receive enough pleasure in the sexual sphere, and seeks to compensate for it with alcohol or tasty food.
- Feeling of your own health, your own strength. The instinct of self-preservation is one of the main programs built into the human head. We like to feel healthy and strong. This is why people who have switched to a healthy lifestyle are so fanatical. They receive great pleasure from their lifestyle, incomparable to the period when the main source of pleasure was delicious food and an idle lifestyle.
- Self-development, self-realization. The pleasure of realizing that you have become stronger and better today exceeds the dosage of happiness hormones from delicious food.
- Delicious food. The more calories, the better. This is how the human body works, which has been forced to fight hunger for thousands of years. For our ancestors, high-calorie food was salvation, which allowed them not to die of hunger. More recently, during the Great Patriotic War, our grandparents were forced to cling to life so as not to die of hunger. For them, food was ten times more important than for our generation. We cannot adapt to the era of food abundance in less than 100 years. The consequence is that a person is drawn to high-calorie, unhealthy food, which is needed not for survival and life, but to compensate for what is not received from the above points.
- Bad habits. Drugs, alcohol, smoking. Lying on the couch all day long with a beer, fish and a TV screen in front of your face is a bad habit that indicates that your natural potential is quite high, but you are not realizing it. The consequence is that a person obtains pleasure through actions that temporarily deceive the brain. These actions do not bring you any benefit, and therefore they leave an unpleasant aftertaste. Nature pushes you to realize its properties, to the high tastes of self-realization, self-development, health, love and sex, which is expressed in a state of dissatisfaction that is incomprehensible to many, a feeling of the emptiness of life. Most people don’t realize this and simply state “I’m in a bad mood.”
Understanding the points listed above is much better than any inspirational video. There is an awareness of the essence of the problem, and with the help of this awareness you can create a healthier and much happier life.
Bodybuilding for health. Lifestyle change
The human body strives for balance. It is difficult for a person who has been eating and drinking his life for 40 years to instantly become a bodybuilder and a healthy lifestyle specialist. The psyche will pull such a person back towards balance.
For the most strong-willed men and women who are not complete adherents of fast food and alcohol, the process can go through without disruption. Most will have moments of weakness that, after leaping forward, drag your progress back a little. You shouldn't be afraid of this. To change your worldview, to implement all the information obtained in the “Bodybuilding for Health” section, you need to shift the balance point in the psyche. It takes months, years, but the result is worth it.
At the beginning of a new journey, you will encounter the following sensations:
- Feeling of happiness and lightness at the beginning of the journey. You have finally begun to realize higher tastes in life. The body rewards these efforts with huge doses of happiness hormones.
- The feeling of euphoria passes and appears a good mood, which sometimes reaches the peak of positive emotions.
- Begins "withdrawal"- an attempt by the psyche to return to its previous way of life. You can't give up here, you have to move forward. If the “withdrawal” intensifies, you can treat yourself to rest or a lower, but not the most harmful “taste”. Example: From unhealthy foods such as fried potatoes and alcohol, choose fried potatoes.
- You continue to work on yourself in a positive mood. So until the next “withdrawal”, which will be weaker than the previous one. Over time, you will simply stop being drawn to weak “tastes” that bring much less pleasure than a new way of life.
Bodybuilding for health. Training
A proper training program is the key to your health. These schemes contain the most effective exercises in bodybuilding, which not only build muscle mass, but also improve the athlete’s health:
Bodybuilding for health. Men's program
Week No. 1-2
Day 1. Back + triceps + abs
| Exercise | Weight | Approaches | Repetitions | ||
| Chest Pull-Ups | Own weight | 4 | 10 | 2 | 4 |
| Bent-over barbell row | 30 | 2 | 10 | 1,5 | 3 |
| 15 | 3 | 10 | 1 | 3 | |
| Reverse push-ups | Own weight | 2 | 12 | 1 | 3 |
| Deadlift | 50 | 2 | 20 | 2 | 4 |
| Hanging straight leg raise | — | 3 | 12 | 1 | 3 |
| Jumping rope | — | 3 | 1.5 minutes | 1 | — |
| Exercise | Weight | Approaches | Repetitions | Rest minutes between sets | Rest minutes after exercise |
| 40 | 4 | 15 | 2 | 4 | |
| Deadlift on straight legs | 30 | 2 | 12 | 1 | 3 |
| Seated dumbbell press | 2 to 8 | 3 | 12 | 1 | 3 |
| Bent over dumbbell swings | 2 to 5 | 4 | 15 | 1 | 3 |
| Front Squats | 25 | 2 | 10 | 1,5 | 3 |
| Jumping rope | — | 3 | 1 minute | 30 seconds | 1,5 |
| Bike | — | 3 | 2 minutes | 30 seconds | 3 |
| — | 1 | 10 minutes | — | — |
Day 3. Chest + biceps + abs
| Exercise | Weight | Approaches | Repetitions | Rest minutes between sets | Rest minutes after exercise |
| 30 | 4 | 10 | 2 | 4 | |
| 2 to 7 | 2 | 12 | 1 | 3 | |
| Standing biceps curl | 15 | 4 | 12 | 1 | 3 |
| Dips | Own weight | 2 | 12 | 1 | 3 |
| Hammer | 2 to 7 | 2 | 12 | 1 | 3 |
| Hanging straight leg raise | — | 3 | 12 | 1 | 3 |
| Plank | — | 3 | 1 minute | 1 | — |
Bodybuilding for health. Week No. 3-4
We increase the number of approaches, the duration of the exercise - we follow the principle of progression of loads.
Day 1. Back + triceps + abs
| Exercise | Weight | Approaches | Repetitions | Rest minutes between sets | Rest minutes after exercise |
| Chest Pull-Ups | Own weight | 5 | 10 | 2 | 4 |
| Bent-over barbell row | 30 | 3 | 10 | 1,5 | 3 |
| Standing dumbbell extension | 15 | 4 | 10 | 1 | 3 |
| Reverse push-ups | Own weight | 3 | 12 | 1 | 3 |
| Deadlift | 50 | 3 | 20 | 2 | 4 |
| Hanging straight leg raise | — | 4 | 12 | 1 | 3 |
| Jumping rope | — | 4 | 1.5 minutes | 1 | — |
Day 2. Legs + shoulders + aerobic training
| Exercise | Weight | Approaches | Repetitions | Rest minutes between sets | Rest minutes after exercise |
| Squats with a barbell on your shoulders | 40 | 5 | 15 | 2 | 4 |
| Deadlift on straight legs | 30 | 3 | 12 | 1 | 3 |
| Seated dumbbell press | 2 to 8 | 4 | 12 | 1 | 3 |
| Bent over dumbbell swings | 2 to 5 | 5 | 15 | 1 | 3 |
| Front Squats | 25 | 3 | 10 | 1,5 | 3 |
| Jumping rope | — | 4 | 1 minute | 30 seconds | 1,5 |
| Bike | — | 4 | 2 minutes | 30 seconds | 3 |
| Running uphill (with climbing up on a treadmill) | — | 1 | 12 minutes | — | — |
Day 3. Chest + biceps + abs
| Exercise | Weight | Approaches | Repetitions | Rest minutes between sets | Rest minutes after exercise |
| Bench press on a horizontal bench | 30 | 5 | 10 | 2 | 4 |
| Dumbbell flyes lying on an inclined bench at an angle of 30 degrees | 2 to 7 | 3 | 12 | 1 | 3 |
| Standing biceps curl | 15 | 5 | 12 | 1 | 3 |
| Dips | Own weight | 3 | 12 | 1 | 3 |
| Hammer | 2 to 7 | 3 | 12 | 1 | 3 |
| Hanging straight leg raise | — | 4 | 12 | 1 | 3 |
| Plank | — | 4 | 1 minute | 1 | — |
Bodybuilding for health. Week No. 5-6
We increase the load again by increasing the number of approaches and repetitions.
Day 1. Back + triceps + abs
| Exercise | Weight | Approaches | Repetitions | Rest minutes between sets | Rest minutes after exercise |
| Chest Pull-Ups | Own weight | 6 | 10 | 2 | 4 |
| Bent-over barbell row | 30 | 4 | 10 | 1,5 | 3 |
| Standing dumbbell extension | 15 | 5 | 10 | 1 | 3 |
| Reverse push-ups | Own weight | 4 | 12 | 1 | 3 |
| Deadlift | 50 | 4 | 20 | 2 | 4 |
| Hanging straight leg raise | — | 5 | 12 | 1 | 3 |
| Jumping rope | — | 5 | 1.5 minutes | 1 | — |
Day 2. Legs + shoulders + aerobic training
| Exercise | Weight | Approaches | Repetitions | Rest minutes between sets | Rest minutes after exercise |
| Squats with a barbell on your shoulders | 40 | 6 | 15 | 2 | 4 |
| Deadlift on straight legs | 30 | 4 | 12 | 1 | 3 |
| Seated dumbbell press | 2 to 8 | 5 | 12 | 1 | 3 |
| Bent over dumbbell swings | 2 to 5 | 6 | 15 | 1 | 3 |
| Front Squats | 25 | 4 | 10 | 1,5 | 3 |
| Jumping rope | — | 5 | 1 minute | 30 seconds | 1,5 |
| Bike | — | 5 | 2 minutes | 30 seconds | 3 |
| Running uphill (with climbing up on a treadmill) | — | 1 | 14 minutes | — | — |
Day 3. Chest + biceps + abs
| Exercise | Weight | Approaches | Repetitions | Rest minutes between sets | Rest minutes after exercise |
| Bench press on a horizontal bench | 30 | 6 | 10 | 2 | 4 |
| Dumbbell flyes lying on an inclined bench at an angle of 30 degrees | 2 to 7 | 4 | 12 | 1 | 3 |
| Standing biceps curl | 15 | 6 | 12 | 1 | 3 |
| Dips | Own weight | 4 | 12 | 1 | 3 |
| Hammer | 2 to 7 | 4 | 12 | 1 | 3 |
| Hanging straight leg raise | — | 5 | 12 | 1 | 3 |
| Plank | — | 5 | 1 minute | 1 | — |
Bodybuilding for health. Week No. 7-8
We increase the load by increasing the training weights and the duration of the exercise. We reduce the number of approaches to make progress comfortable and avoid overtraining.
Day 1. Back + triceps + abs
| Exercise | Weight | Approaches | Repetitions | Rest minutes between sets | Rest minutes after exercise |
| Chest Pull-Ups | Own weight + 5 kg | 4 | 10 | 2 | 4 |
| Bent-over barbell row | 35 | 2 | 10 | 1,5 | 3 |
| Standing dumbbell extension | 18 | 3 | 10 | 1 | 3 |
| Reverse push-ups | Own weight + 5 kg | 2 | 12 | 1 | 3 |
| Deadlift | 55 | 2 | 20 | 2 | 4 |
| Hanging straight leg raise | — | 4 | 15 | 1 | 3 |
| Jumping rope | — | 3 | 2 minutes | 1 | — |
Day 2. Legs + shoulders + aerobic training
| Exercise | Weight | Approaches | Repetitions | Rest minutes between sets | Rest minutes after exercise |
| Squats with a barbell on your shoulders | 45 | 4 | 15 | 2 | 4 |
| Deadlift on straight legs | 35 | 2 | 12 | 1 | 3 |
| Seated dumbbell press | 2 to 9 | 3 | 12 | 1 | 3 |
| Bent over dumbbell swings | 2 to 6 | 4 | 15 | 1 | 3 |
| Front Squats | 28 | 2 | 10 | 1,5 | 3 |
| Jumping rope | — | 3 | 1.5 minutes | 30 seconds | 1,5 |
| Bike | — | 3 | 3 minutes | 30 seconds | 3 |
| Running uphill (with climbing up on a treadmill) | — | 1 | 15 minutes | — | — |
Day 3. Chest + biceps + abs
| Exercise | Weight | Approaches | Repetitions | Rest minutes between sets | Rest minutes after exercise |
| Bench press on a horizontal bench | 35 | 4 | 10 | 2 | 4 |
| Dumbbell flyes lying on an inclined bench at an angle of 30 degrees | 2 to 8 | 2 | 12 | 1 | 3 |
| Standing biceps curl | 18 | 3 | 12 | 1 | 3 |
| Dips | Own weight + 5 kg | 2 | 12 | 1 | 3 |
| Hammer | 2 to 8 | 2 | 12 | 1 | 3 |
| Hanging straight leg raise | — | 3 | 15 | 1 | 3 |
| Plank | — | 3 | 1.5 minutes | 1 | — |
Bodybuilding for health. Week No. 9-10
We are again increasing the number of approaches.
Day 1. Back + triceps + abs
| Exercise | Weight | Approaches | Repetitions | Rest minutes between sets | Rest minutes after exercise |
| Chest Pull-Ups | Own weight + 5 kg | 5 | 10 | 2 | 4 |
| Bent-over barbell row | 35 | 3 | 10 | 1,5 | 3 |
| Standing dumbbell extension | 18 | 4 | 10 | 1 | 3 |
| Reverse push-ups | Own weight + 5 kg | 3 | 12 | 1 | 3 |
| Deadlift | 55 | 4 | 20 | 2 | 4 |
| Hanging straight leg raise | — | 5 | 15 | 1 | 3 |
| Jumping rope | — | 4 | 2 minutes | 1 | — |
Day 2. Legs + shoulders + aerobic training
| Exercise | Weight | Approaches | Repetitions | Rest minutes between sets | Rest minutes after exercise |
| Squats with a barbell on your shoulders | 45 | 5 | 15 | 2 | 4 |
| Deadlift on straight legs | 35 | 3 | 12 | 1 | 3 |
| Seated dumbbell press | 2 to 9 | 4 | 12 | 1 | 3 |
| Bent over dumbbell swings | 2 to 6 | 5 | 15 | 1 | 3 |
| Front Squats | 28 | 3 | 10 | 1,5 | 3 |
| Jumping rope | — | 4 | 1.5 minutes | 30 seconds | 1,5 |
| Bike | — | 4 | 3 minutes | 30 seconds | 3 |
| Running uphill (with climbing up on a treadmill) | — | 1 | 16 minutes | — | — |
Day 3. Chest + biceps + abs
| Exercise | Weight | Approaches | Repetitions | Rest minutes between sets | Rest minutes after exercise |
| Bench press on a horizontal bench | 35 | 5 | 10 | 2 | 4 |
| Dumbbell flyes lying on an inclined bench at an angle of 30 degrees | 2 to 8 | 3 | 12 | 1 | 3 |
| Standing biceps curl | 18 | 4 | 12 | 1 | 3 |
| Dips | Own weight + 5 kg | 3 | 12 | 1 | 3 |
| Hammer | 2 to 8 | 3 | 12 | 1 | 3 |
| Hanging straight leg raise | — | 4 | 15 | 1 | 3 |
| Plank | — | 4 | 1.5 minutes | 1 | — |
We progress in this way until the result is satisfactory for you.
Bodybuilding for health. Women's program
Day 1. Legs, buttocks + aerobic training
| Exercise | Weight | Approaches | Repetitions | Rest minutes between sets | Rest minutes after exercise |
| Squats with a barbell on your shoulders | 20 | 4 | 15 | 2 | 4 |
| Deadlift on straight legs | 15 | 2 | 10 | 1 | 3 |
| Lunges with a barbell on the shoulders | 15 | 2 | 12 | 1 | 3 |
| Front Squats | 15 | 1 | 15 | — | 3 |
| Pulling the leg back in the simulator (or with an expander) | 5 | 3 | 15 | 1 | 3 |
| Calf raises in the gym | 40 | 2 | 20 | 1 | 3 |
| Jumping rope | — | 3 | 1 minute | 1 | 3 |
| Running uphill (on an uphill treadmill) | — | 1 | 5 | — | — |
Day 2. Back, chest, shoulders, arms, abs + aerobic training
| Exercise | Weight | Approaches | Repetitions | Rest minutes between sets | Rest after exercise in minutes |
| Pull-ups (Can be done in a machine or with a pull-up band) | — | 3 | 8 | 2 | 3 |
| Bench press on a horizontal bench | 15 | 3 | 8 | 2 | 3 |
| Bent over dumbbell swings | 2 by 2 | 3 | 15 | 1 | 3 |
| Dumbbell biceps curl | 2 to 3 | 3 | 12 | 1 | 3 |
| Close grip bench press | 15 | 2 | 8 | 1 | 3 |
| Raising legs (knees) while hanging | — | 3 | 10 | 1 | 3 |
| Bike | — | 3 | 2 minutes | 1 | 3 |
| Jumping rope | — | 1 | 3 minutes | 1 | — |
Many beginners ask: is bodybuilding useful? It is difficult to give a definite answer; bodybuilding, like any other sport, is just a tool in achieving your goals, it all depends on whether you use it correctly. For example, if a person has a hernia and he starts training for the first time and starts right away with squats or deadlifts, and even with the wrong technique, then there can be no talk of any benefit, but if you do everything wisely, then you can reap enormous benefits from working out in the gym.
Bodybuilding is very beneficial for men, as it increases the level of the main male hormone - testosterone, to be more precise, it is increased by strength training, so instead of bodybuilding, you can choose powerlifting or weightlifting. Studies have also shown that strength training in the gym has a rejuvenating effect, as it helps to get rid of excess weight.
Bodybuilding is very good for health, namely for the cardiovascular system. Also, training normalizes blood pressure and increases metabolic rate.
Weight training is a great way to get rid of depression and stress, moreover, it improves your mood. Also, do not forget that the main goal of bodybuilding is an ideal physique, and if you get even one step closer to it, then with a beautiful body your mood will always be at its best.
Strength training is also very useful for older people, as it helps maintain joint mobility, bone strength, and ligament elasticity.
He won’t stand - this saying is very popular among those who despise pumped-up athletes. Of course, most of these people say this as a joke and are secretly jealous of the iron guys, but some people, due to their limited horizons, really believe this to be true. In reality, the potency of athletes involved in strength sports is much stronger than that of ordinary people on earth. This is explained not only by the increased self-esteem of iron guys, but also simply by a higher level of testosterone, which is stimulated by strength training.
All the muscles will then deflate - this phrase is also far from the truth. Muscles grow slowly due to strength training and begin to gradually decrease if you stop training them. The same thing happens with other sports parameters - endurance, strength. But the muscles do not go away so quickly; they can be maintained even by doing one workout per week.
Muscles go away much faster if they were gained on a course of steroids. After stopping the use of anabolic steroids, the body no longer has the necessary level of hormones to maintain muscles at the same level. In bodybuilding, this phenomenon is called a rollback. When taking anabolic steroids, you need to take into account many factors, constantly undergo tests, do PCT, so we strictly discourage you from using such drugs, especially if you are under 25 or your training experience is less than three years.
The truth about bodybuilding from a bodybuilder
For me, the world is divided into two camps: those who have seen bodybuilders only on the Internet and those who cannot imagine training without pharmacy. Between them flows a trickle of onlookers who sometimes come to the gym to “pump up their muscles.”
It will be difficult for me, and even more so for you, to meet a living person who looks like the cover of a men's magazine and does not have health problems.
Natural Bodybuilding and Health
By natural bodybuilding I mean any type of strength training for the sake of a decorative effect without taking drugs. This includes the gym, training with iron at home, and exercises on the horizontal bar and uneven bars.
What problems can await a person who does strength training for muscle growth, but does not take hormones?
Problems with the cardiovascular system
Short-term static loads lead to increased blood pressure. This is reminiscent of increased blood pressure from stress at work or a scandal at home. That is why, if you are prone to arterial hypertension, doctors recommend eliminating static loads.
People over thirty come to me with a weak heart, weak blood vessels and doctors’ recommendations “no static loads”
People who want “simple human happiness”, “career lift”, “big muscles” will definitely go to the doctor with a heart attack or hypertension. It is possible that the last straw will be training in the gym. I saw one such training with my own eyes.
The risk of heart attack and hypertensive crisis from strength exercises exists, but it will be reduced to almost zero if you are a member of an online fitness club.
Risk of injury
Injuries are possible in any exercise, but barbell exercises add significant additional weight to your body weight. Most often, weightlifters injure the spine and knee joints.
According to Kotani (1971), more than 95% of weightlifters complain of pain in the lumbar spine: 31% of them have spondylosis*/spondylolisthesis**, and 18% have axial deviation of the spine. For example, the exercise “barbell press” is so dangerous for the spine that in 1972 it was excluded from the program of the Olympic Games.
I'm not against barbell training, but I am against doing sets to failure. Training in no-failure approaches is great for building muscle and keeping you healthy. The main thing is to do at least a week, wake up without an alarm clock and eat well.
Did scientists study weightlifters? So what? What does it have to do with us - people who do not go for a record?
Potential Dangers of Food Additives
Directly from the reception of the fitness club you will be offered protein and creatine.
Fans of “Healthy Lifestyle” often go on a low-carbohydrate diet, gorge themselves on protein, lose water - they dry out and thus overload the kidneys.
If the kidneys are your weak link, then the protein will be the reason for first an artificial and then a donor kidney. Beauty requires sacrifice.
However, my method does not involve excess protein, so I do not sell proteins. I calculate protein not according to tables per kilogram of fat body mass, but taking into account the training done, experience with protein intake and genetics.
For example, I have a thin woman who hasn’t eaten meat for twenty years, but wants muscles on her buttocks. For muscle growth, the previous 50 grams of protein is not enough for her, but the 100 grams of protein recommended in the tables is too much. She trains on 70 grams of protein and is making excellent progress in her squats and glute inches.
Although I saw a fitonyha that absorbed 200 grams of protein per day and looked sick.
Are food additives evil?
Compose for free
Anabolic steroids and bodybuilder health
The harm of anabolic hormones depends on the dose. Those doses that fitness trainers today recommend to their clients, as conditionally minimal, kill the entire endocrine system and cause side effects with a 100% probability.
I am already silent about the origin of these drugs. Anabolic hormones appear not from the Internet, but from the kitchen of a drug dealer, where raw materials from China are mixed with vegetable oil with dirty hands. The result of such a mixture entering your bloodstream is unpredictable.
The appearance of acne
Teenage acne can often be seen in the gym on the backs of forty-year-old men. This does not mean a second youth - it means taking steroids.
Edema
Excess borrowed male hormones aromatize - turn into excess of their own female hormones, so real men can swell like pregnant women.
Liver
If you see yellow whites of a guy’s eyes, this happens, it means that the dose of steroids has already affected his liver.
Hair loss
Excess borrowed male hormone can turn into your own dehydrotestosterone. Women say that bald men are very good in bed. Baldness is a sign of excess testosterone, the male hormone that is converted into dihydrotestosterone.
If you take the male hormone from the ampoule, it will increase sexuality, but it can turn into dihydrotestsosterone and add a sexy bald spot on your head.
If you didn’t have bald men in your family, then you can fix it with steroids.
Body hair
Naturally strong men have a lot of body hair. Steroids can add body hair. I saw one bodybuilder who took a long time to shave his back.
Sleep problems
Joke. A Caucasian man is asked: “Have you slept with women?”
No, can you sleep with them?
Unhealthy excess testosterone increases excitability and impairs sleep.
Increased appetite
Muscle growth requires a lot of food. Taking steroids increases appetite and greatly changes eating behavior, reorganizing the entire body for increased caloric intake.
After stopping taking steroids, eating behavior and the rebuilt food pipe are preserved - appetite remains. This is how bodybuilders get fat after a course of chemotherapy.
Gynecomastia
Excess borrowed testosterone turns into your own female hormone and this can cause the papillae to swell. Swollen nipples are called gynecomastia. But it’s not scary: for just 30 thousand rubles, an experienced surgeon will cut it out for you.
Increased aggressiveness
I saw two people fighting over a dumbbell at the gym. There was a lot of blood splattered on the walls - there was a lot of work for the cleaning women from Tajikistan.
Perhaps such militant masculinity at the age of forty was associated with taking steroids, but this still needs to be proven.
Misconceptions
Many people think of using hormones to gain a few kilograms and stop taking them, but hormones cause addiction, both physical and mental. Besides, no injections - no muscles. What is gained with injections disappears without injections.
Simple conclusions
I hope you understand that I am not writing about what I read, but about what I experienced. If you entrust your beauty and your health to me, then I will save you from many harmful consequences that other fitness trainers do not understand due to their youth.
All my knowledge is collected in my image in everyday photographs and weekly videos for many years. If my image doesn't disgust you, then be my friend