Principal cause of failure - your negative spirit.

Till 1970, people did not trust in an opportunity of overcoming 500 pounds a boundary. But in 1970, during Olympic Games, it at last has been made. Within next several months, this record has been repeated by many athletes. Why? Intellectual barriers! If one person could overcome the certain boundary, others start to trust in the opportunities. Your mind - very powerful training factor. Gather, concentrate, believe in yourself, and the success to you is provided.

Free weights is yet all.

" Whether I can increase weight, using simulators "? Yes. Supporters of free weight approve, that the weight grows only from free weights. It is not absolutely true. Your muscles react to intensive loading which can proceed from the most various sources. To muscles it is indifferent you use free weights or simulators. They simply react to loading. Well load a muscle, and she will answer you with the growth. Certainly, it is not necessary to refuse use of free weights absolutely. Simply remember, that the free weight is not a unique way to weight.

But not all simulators, as they say, are created equal. For example, for study of muscles of shoulders and a breast, is better to use "Hammer" as this simulator is designed in view of natural trajectories of movement of the person.

Progress is progress.

You have not passed any training, gradually raise number of recurrences, accurately add on 2 1/2 pounds to a bar, however for last two months your biceps has increased all for 1/8 inches. Also it is all your progress … And you think, what only constant growth of muscles is a unique attribute of progress? Do not despair, your muscles grow, simply it occurs slowly. Have patience, concentrate on details, and all to you will come in due time. To construct qualitative muscular weight, long, heavy work is required.

Frequency of trainings.

At work on weight there is no necessity to visit a hall more than 3 times a week and to spend in it more than 1 hour. You can work even 2 times a week, and it will yield also good results. How it is possible? Work with heavy weights. Averages and easy days for us do not exist. Use base exercises (presses, drafts, knee-bends). Exclude isolating exercises, such as cultivations, broaches and etc. You should understand item, that your body is exposed to the big loading and rest is necessary to it. How you think, why, always advise to take a week break for overcoming a plateau?

Very often to have to hear: " And, what if I only once in a week shall study bicepses? They will grow? " Certainly! By the way, recollect, bicepses, participate in such exercises, as draft of a bar to a belt in an inclination (exercise on muscles of a back), and deltas participate in a press laying.

Technics.

You already know, that the basis of escalating of weight is a performance of exercises with greater weights. You should work with greater weights in the beginning of training, for the present are in the good form. But, if you press on a bench for 50 pounds more the than usual weight, and thus a bar as the ball, jumps aside from a breast, and the back caves in the bridge, do not wait, that such technics will promote achievement of your purposes. Perhaps, you also will make impression upon the one who does not know these cunnings, but that you will not lead us. When you are chiting, in work join auxiliary muscles and instead of qualitatively working the basic muscular groups, you spend energy for performance of useless exercise.

Training hall - a place for trainings, instead of club " To whom for … "

Recollect, how it is frequent in a training hall you meet people who after performance of one approach start to wander aimlessly on a hall or to get with somebody confused idle talk? Passes, at least 5 minutes before they again undertake a bar. Serious athletes in a training hall train, instead of discuss the latest news … very important that, what is the time you spend for pauses between sets. The Greatest, that you presume - 2 minutes.

Food additives

If you wish to pump up huge muscles - food additives are necessary for you. Truly? Incorrectly! At all times there were the people possessing a powerful, beautiful constitution. And you thought, what such people have appeared only after 1970? Recollect, in any village the greatest and strong person was the smith. How you think, why? Because he all the day long worked with heavy metal or because ate an additional portion of a protein product and accepted creatine?.. The Answer is obvious. Everything, that is necessary for you for construction of your muscles, is available in natural food. Food additives can really appear useful, but basically they are not necessary. To you simply wash out brains when you start to doubt of it. Here a good albuminous cocktail (all natural) which was used by Arnold Schwarzenegger in 1970:- 2 Glass of milk -1/2 Cup of the skim dairy powder -1 Egg -1/2 Cups of ice-cream .