Do you want to look powerful? Okay, we’ll take care of this. It does not matter who you are. A beginner, advanced, amateur player or even a pro. There is always room for more muscles. We offer you the best compendium to develop muscle mass. It included huge, accumulated knowledge of bodybuilding and the results of scientific research. Something like that just was not there yet. 


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Even professional masters who have already reached the peak of their muscle mass growth will be pleasantly surprised when, following the principles included in our program, they will gain additional muscle layers. And what to say about the joys of beginners. They have not seen anything yet, and all they need to do is immerse in our program and they will see very soon that their muscles are starting to grow. 

What is our secret? Was this a revolutionary new fitness equipment? Or maybe some amazing nutritional supplements? Or groundbreaking, modern training techniques? None of these things. It’s just simple, clean, true. 

We will present you a full training plan for the first four weeks. We will tell you everything you need to know about your training, its preparation, basic exercises, how important it is to improve your movement form from the first day of exercise and the appropriate rest and how to ensure a constant motivation to train. Later, we will present the second phase of the training program, and then we will discuss the diet plan. 

We will not bore you with pseudoscientific theories. We base our wisdom on practiced on the floor of the training halls, so simple that it can be understood by the most green beginner and at the same time quite exhausting, that it can be used by an advanced bodybuilding veteran. So, if you want to have maximum results with minimal effort, start each month with our training program. 




Never spend your free days in the club. This statement, which sounds like a denial, is the most important thing in the field of regeneration of the body, and regeneration is the key to growth. Not letting yourself rest is a much more common phenomenon than you think. We are able to be so enthusiastic about training that we do not want any day off from carrying weights. However, just because you have to exercise hard and eat properly as well, you also have to give your muscles time to regenerate. When you exercise and strain your muscles, you damage the muscle fibers. Then, when you rest your damaged muscle tissue, it rebuilds itself and at the same time strengthens and thus prepares you for the next workout. This process is cyclical. As muscle fibers become stronger, you gradually use higher loads to get them damaged again. Then your muscles grow as much as possible and everyone is happy about it. You will not grow in a club. Nobody will grow (unless someone lives there). Of course, when you exercise, you have to have inflated muscles, but it does not increase them. Your body needs time for it. 


The basic principle is that a full cycle of muscle regeneration is about 72 hours, but it depends on several factors. When you are a beginner, during the first four weeks you should not bring your muscles to such a state that they require regeneration. During this period, you should become familiar with the movement and feel the muscles. 

It is said that 72 hours is the minimum safe regeneration break. Do not think, however, that you can train hard for as long as you want, just wait three days between these muscle groups. The body does not work in this way. Your central nervous system, endocrine system and other physiological systems also need to rest. Just like muscle, your whole body needs free time. Our training program includes the necessary time to rest, but you have to pay close attention to what your body needs. You know signs of overtraining, decrease in appetite, reduced willingness to exercise, trouble sleeping, irritability and reduced immunity. If you reach a state where muscle strength and growth have stagnated, then maybe you just need extra rest. 

It is obvious that during the rest phase your muscles need more than just inactivity. You need the right food that could not do your job if you constantly give up your muscles by straining them. That’s how your body works. You can give this cycle a new name training-rest-repair-growth. So do not rest in the club. Sit, read, watch TV. Wait for the growth of your muscles. 




“Just do it! How many times have you heard this slogan? In fact, it can have an incentive effect. In the case of our exercise program, you must erase this saying from your mind and replace it with the rule “Do not do it simply. Do it right. To get increments, so what you dream about, do not just go to the club and “kick off another workout. After all, it’s a job, and only devoting your time to it is just a waste of your own time. 

Unfortunately, many beginners and intermediate bodybuilders do just that. When they stop gaining, they throw workouts or get injured and stop practicing. Returning to the club again, they do not train with the same enthusiasm. They are already negative. 

At this point, we come to our next truism. Everything works, but nothing works forever. Every beginner makes progress because the muscles are starving and ready to grow. 

If you do not improve your form of exercise, bad habits will develop quickly and eventually cause you to get injured, get bored with training or stop gains (strength and muscle mass). To avoid these traps, always remember to repeat when you train. The basis of all training is repetition. Not how many times you do, but how you do. It will be better for you if you do not think about how much you can do repetitions in a series and focus on whether you do them correctly. When you set yourself to end a series or workout, or you are about to carry heavier loads, this goal will disturb any single repetition. A good form of exercise is not intuitive – it must be learned. 

You do not need to obtain a degree of kinesiology specialization to perform every repetition perfectly. By following the instructions in our program, you will discover how to move your body and properly resist the load. 

You will also learn how to use your own mind effectively. Perfect your own attitude. This means that until you do not associate the mechanics of movement with the neuromuscular system, you have no interest in the amount of the load being lifted. 

Remember every repetition is a workout in itself. Although there are other training methods that will not cause you injury, this one is the best. That’s what this exercise program will teach you. The rest depends on you. 




Just as you can not run a Marathon distance of 42 kilometers straight away, you can not train as a professional from the first day. First, you must gradually get your muscles used to the rigor of lifting weights. That is why the first phase of the training program consists of a four-week initial period that will allow your body to become familiar with the proper exercise technique and give birth to safe habits, ensuring bodybuilding longevity. 

This initial program should be performed three times a week on non-consecutive days, i.e. on Mondays, Wednesdays and Fridays or Tuesdays, Thursdays and Saturdays for four weeks. The important thing to note is that the first series of each exercise is a warming series with a load of 50% of what you will use in the next series. It must be selected so that the muscles reach exhaustion after approximately 15 repetitions. Each exercise is to be done in a precise way. 

We have deliberately said not to exercise until the fall, because the main purpose of the initial period of exercises is to develop the correct way of lifting weights using our own strength capabilities. Do not make any additional series or exercises except those that we specify, otherwise you will be in a state of overtraining. 

The initial training system consists of movements of the so-called Basic, also called complex. Basic exercises not only affect the main muscle group but also engage other muscles. For example, bench press, which is the basic exercise on the cage, directly affects the muscles of the cage (the muscles of the chest) and indirectly forces the muscles of the triceps and the front parts of the shoulders to exercise. 

The opposite of basic movements are isolated exercises. These exercises, as defined, separate the work of the selected muscle without involving other muscle groups. An example of such an isolated exercise for quadriceps muscles is straightening the legs on the machine. This movement forces only quadriceps to work. In contrast, the basic movement for the thigh muscles is the squat with the barbell, which additionally involves the muscles of the buttocks, double-headed thighs and the lower parts of the back. Therefore, during squats, and thus the basic movement, you can use a greater load than doing leg straightening which is an isolated exercise. 

Initial training includes basic movements for each of the four major muscle groups (thighs, cage, back and shoulders). They are the strongest body groups that can lift the heaviest weights and that is why the biggest gains in muscle mass occur in them. 

In short, basic exercises cause the fastest increase in muscle mass and are therefore a basic part of our initial training program. 

Follow the instructions described in the instructions exactly, and follow them in a controlled manner. Do not make sudden, jerky movements with a load, because it leads to injury. For greater safety, wear a training belt to protect the lower parts of the back from injury. We recommend that you put on the training belt every time, except for the exercises on the cage and abdominal muscles. Between the sets, loosen the belt, squeezing it just before exercising. 

We put the abdominal muscles and lifting the torso down from the fall at the beginning of each training. The lower parts of the ridge are the most vulnerable for bodybuilders for various types of injuries. Although raising lead from the fall strengthens the lower parts of the back muscles, well developed and strong abdominal muscles will also help to keep the back down from injuries, because the abdominal muscles play the role of stabilizing muscles in many basic exercises such as squat, barbell lifting, and bench press. 

It is a priority to learn the proper technique of movement in each exercise. Do not practice until you drop. Use the load at which you can do the desired number of repetitions. For many beginners it is impossible to make a certain number of pulls on the stick. As a replacement for this exercise, we recommend downloading the top lift rod. 

The first series of each exercise is a warm-up. Use 50% of the load you will use in the next series. (This does not apply to exercises performed without additional weight, i.e. tense abdominal muscles, lifting torso from the fall and pull-ups on the stick. In the case of these exercises, do the required number of repetitions at once.) 

After each series, take a few minutes to proceed in good condition to the next. 

Ten minutes on a stationary bike or other fitness device. Two or three minutes of muscle stretching. 

Perform basic exercises on the main muscle groups of the abdomen, lower back, thighs, cage, back, top of the back, shoulders, triceps and biceps 

Extrusion in a narrow holder 

Bending shoulders with a barbell 




The main muscles are exercised. Straight muscles of the abdomen. 

Starting position Lie on the floor. Place the drumsticks on the bench. The hips are to be directly under the knees. 


1. Put your hands on your thighs. 

2. Raise your head so that the beard will approach the upper chest. 

3. Raise the upper torso slightly to tighten the abdominal muscles, bringing the sternum and hips closer together. This is a small movement, just a few centimeters, caused by the abdominal muscles. Do not stand up completely up to the position 

sitting, at which the bending muscles of the hip joint begin to work and at the same time the tension in the abdominal muscles disappears. 

4. When leaving, do not loosen your abdominal muscles. Keep them tight all the time and slowly return to the starting position. 

5. Repeat the described movement 15 times. During a very small range of motion, pay attention to the tension and stretching of the abdominal muscles without loosening them when the direction changes. 




The main muscles are exercised Rectifiers, two-headed thighs, buttocks. 

Starting position Arrange face down on the bench so that the upper part of the hips rests on the support cushion. Keep the tension in the muscles of the lower spine during movement. Keep your head in a neutral position and your arms crossed on your chest. Your knees should be slightly bent and your leg muscles blocked. This exercise is performed in three phases in the first one with the attitude on the muscles straightening the back, in the second on the muscles of two-heads thighs, and in the third with the simultaneous use of the righting muscles of the back, two-headed thighs and buttocks. It is important to think about the muscles that perform the main job at each stage. 


1. Round the top of your back slightly and lower your torso about 5 centimeters. Bending slightly down the back, feel the stretching tension in the muscles that straighten the back. 

2. With this arrangement of the body, lift the torso, if possible, above the starting position, tightening the righting muscles of the back and the abdominal muscles. Repeat this 10 times. This is the first phase of the exercise. 

3. Bend the torso down for about 12-15cm while maintaining the tension in the muscles straightening the back and biceps thigh. Do not go too low to loosen the lower back muscles. 

4. Make a minimum break at the bottom of the traffic to avoid a sweeping motion when lifting the torso. 

5. Tension the ridge and pull it backwards with the two-headed muscles of the thigh. Repeat this second phase of the exercise 10 times. 

6. Begin the last phase of the exercise. Use the full range of movement, ie from an upright position to a torso fall at a 45 degree angle. Move slowly by feeling a constant tension in the lower parts of the ridge. When lifting the torso, additionally tighten the muscles of the buttocks. Repeat this phase 10 times. 


You can read also: HMB – supporting the building of muscle mass

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