My own bad experience made me realize that the traditional methods of training, the same methods that occupy the main place in the literature on bodybuilding, do not give almost any results. My body protested and resisted, and the only thing I managed to achieve was to turn myself from a nerd into a more or less strong regular of the gyms. I know what real enthusiasm is, in this sense I would argue with any "Mr. Olympia". I persistently and conscientiously performed popular exercises, and the muscles did not want to grow. Sometimes they even got smaller! Любители, которым потребовались годы изматывающего труда, чтобы научиться выжимать лежа one20 кг, приседать со one60 кг и поднимать на становой тяге 200 кг, прекрасно меня поймут. And some amateurs worked even harder, but did not even reach these modest heights!

Although amateurs like me who have achieved relative success do not know everything about bodybuilding, they can give a lot of useful advice to those who are just starting out in the sport. Yes, they did not win competitions, and you will not see their photos in magazines, but this does not mean that they are poorly versed in training.

I mastered the weights one20one60200 кг (без "химии"!) и при своем небольшом росте в one75 см нарастил около 25 кг мускулов (это еще не предел!). And I will gladly share my experience with you.

It's a pity that a similar book didn't exist when I started bodybuilding. How many mistakes could I have avoided then!

If I had such a book at the age of fifteen, I would not part with it and in a few years I would have been able to build muscle to the limits set by nature. And I wouldn’t have to train from morning till night, refuse to communicate with friends, spend huge amounts of money on special sports supplements, overcome the mental anguish associated with the futility of work and the knowledge that I will never become a champion.

Yes, I know more than anyone the frustration and despair that you experience when you work hard in the gym and follow the rules of the diet and regimen without any result. I have known this from personal experience.

Yes, I am the most common amateur. There are a legion of people like me, and they are all working in vain today, because they do not have a normal amateur technique.

For the first time, this book puts in the hands of the amateur a powerful weapon a technique designed specifically for him. So arm yourself and get to work!

3

2. GENETIC DIFFERENCES

What is the difference between us, ordinary people, and that "powerful bunch", which is endowed with an innate ability to pump up gigantic mass and strength?

There is a misconception among bodybuilders that champions are not born champions, but "made themselves". The lack of natural inclinations, allegedly, only slows down the development of muscles, but they can still be pumped up to super sizes. It turns out that, having worked hard, any guy can compete on equal terms with Schwarzenegger or Yates. Genetics don't mean anything!

This opinion has nothing to do with the truth. It only brings harm, because it is thanks to him that bodybuilders, especially young and ardent ones, are inspired by unrealizable hopes and are trying to seriously master the training methods of world famous "stars".

It is because of such falsehood, which is promoted with might and main by well-known bodybuilding magazines, that millions of bodybuilders choose completely inappropriate and ineffective training methods. It is this fakeness of official bodybuilding that leads people to a dead end and eventually pushes them to "chemistry".

So much torment, suffering and pain give rise to such statements! And all because they set unattainable goals for amateurs. After all, even sitting on anabolic steroids, a bodybuilder with average inclinations will never be able to rise to the level of genetically gifted champions!

The magazines tell you that "genetics means nothing." They tell you to work hard and you will definitely have champion muscles (forgetting to remember that no champion is complete without steroids). Don't believe all this nonsense! The final size of the muscles is entirely determined by genetic endowment.

I am one of a huge number of typical amateurs who have tenacity and perseverance no less than the most titled champion. Personally, I worked up a sweat. I did not forget about bodybuilding for a second, I went to bed with it and woke up with it. All my dreams and thoughts were connected only with the training. As a result, I gave out an extra twenty-five kilos of muscle to the mountain. However, I will never be like Arnold, Lee, Sergio or Yate.

I am infuriated by celebrity complaints about the pain they had to develop the so-called. "lagging" muscles. They do not bother to understand that even the most successful amateur will never catch up with them in terms of the size of these “lagging” muscles! Забывают они упомянуть и о том, что были исключительно мощными парнями без всякого бодибилдинга уже в 20, а то и one7 лет. And what would they achieve without steroids?

In a word, they are all different. Let us then finally stop comparing these genetic mutants with ordinary people! Let's stop taking as a model their methods, which suit no one but themselves!

We are all capable of changing ourselves, building up such muscles that an untrained person will consider us real supermen. However, we will never and never equal the tiny minority of the naturally gifted. This may be disappointing for beginners. But this is the real truth.

Get used to it from the very beginning. Do not strive to become like a professional bodybuilder. Have pity on yourself and don't let your obsession ruin your life and your health.

Genetic "wunderkinds" like Lee Haney or Yates are born extraordinarily rarely. In my opinion, only one percent of all bodybuilders have a chance of becoming a pro, and the rest are typical amateurs whose genetic gifts range from very low to average. All these athletes will not be given "star" training methods, believe me, absolutely nothing.

Purpose of this book.

This book is intended for most amateur bodybuilders. In it, I talk about things that no one has ever stuttered in the current bodybuilding literature. These are little-known principles of training. But it is these principles that give most amateurs a real chance to transform themselves from a real wimp into an athletic person. Only by following these principles can an amateur achieve outstanding results. May you not conquer world titles. Another thing is important: you will do away with stupid marking time and begin to confidently progress in strength and muscle mass.

How are we different from each other

Although the body structure and metabolism of all people are approximately the same, the physiological data on which the maximum muscle volume and muscle strength depend vary widely. Some are less lucky, some more.

Natural inclinations mean nothing unless they are backed up by diligence, perseverance, and good training methods. However, diligence, perseverance and even the most wonderful techniques are not able to change what is given to you from birth. So, having chosen bodybuilding a sport that you like, you should not naively dream of world achievements. Will means little here. Even average results are already a major achievement relative to the complete physical detraining with which an amateur usually starts.

Now let's talk about individual characteristics of the human body, in which the difference between genetically gifted and average bodybuilders is manifested.

one. Тип телосложения.

Body type gives a general description of the body. It is mainly determined by the structure of the skeleton and the amount of fat and muscle tissue that covers it. Что касается костей, то для взрослых мужчин среднего роста принято такое деление: если обхват запястья от one5 до one7,5 см, это указывает на хрупкий костный фундамент, запястье от one7,5 до 20 см  на средний, а свыше 20 см  на мощный. Typically, the size of the wrist is proportional to the size of the ankle (ankle girth is almost always 56 cm larger), although this is not the case for everyone. In some people, the lower half of the body is stronger than the upper. Например, запястье one6,5 см, а лодыжка  25. Бывает и наоборот:лодыжки почти такого же обхвата, как запястья.

Through diet and exercise you can change the appearance of the body beyond recognition, but after the abolition of the diet and the cessation of training, it will return to its original appearance.

Use what nature has given you. Rest assured that you can change yourself no matter how low you start. The most important part of the body is the head. There would be knowledge and hunting, and with them you can work wonders!

Here are examples of the three body types according to the theory of Dr. William H. Sheldon:

a. Мезоморф отличается мускулатурой, которая от природы (без тренировок) сильна и заметна, и почти полным отсутствием жирa. The body is strong. The bones are thick, the muscles are voluminous. People with such a physique are most capable of success in bodybuilding. How beautiful the muscles will be is another matter, but the potential for growth and strength is huge. There are ectomorphic mesomorphs and endomorphic mesomorphs, so not all people with a predominance of the mesomorphic component can build equally large muscles. But all of them have the potential to build muscle much more than everyone else.

b. У типичного эндоморфа тело округлое и мягкое, много жирa. Such people usually do not like to play sports. In endomorphs who want to change their body structure, as I noticed, there is something from non-endomorphic types. But even they hardly