Опыт набора массы: 20 кг за 2 года

Эта история из Живого Журнала о личном опыте набора массы парня, действительно стоит того, чтобы на нее равняться! Быстро набрать вес худому мужчине — это реально. Очень грамотный подход и большая целеустремленность дали свои результаты. Рекомендую к прочтению всем желающим набрать вес как мужчинам, так и женщинам!

Два года тренировок — 20 кг. массы. По телосложению я типичный эктоморф, т.е. простым языком — «дрищ». Природа дала мне тонкие кости, слабые мышцы, дикий метаболизм (быстрый обмен веществ) и пониженный тестерон. Сколько бы я ни ел, все сжигалось мгновенно. Как результат при росте 176 см я весил 56 кг. В один прекрасный день я решил поспорить с генетикой…

Самое главное в любых тренировках — это теория. Да, как бы странно это не звучало, но это так. Я видел огромное кол-во людей, которые годами занимались в спортзале, а выглядели все также как и 3 года назад. И так подавляющее большинство. В чем причина? В отсутствии теоретической базы. Поэтому, перед походом в спортзал я сел за книжки и интернет. Самая лучшая книга — «Думай!» Стюарта МакРоберта. Помогает разобраться в основах генетики, питания и тренировок. Ну и бескрайний интернет.

У меня была цель использовать только свои собственные возможности, подкрепленные правильным питанием, тренингом и спортивными добавками. Пользоваться стероидами не хотелось.
Не буду вас мучить теорией. Методом проб и ошибок я понял следующее:

1) Если вы раньше никогда не занимались, то первые 2-3 месяца необходимы только кардионагрузки — плаванье, бег, эллипс. Это подготовит сердце и сосуды к более тяжелым тренировкам.

2) Нужно частое дробное питание через каждые 2-2,5 часа, это 5-6 раз в день. Как бы лень не было это делать, но без такого питания роста не будет. К слову сказать, 2-3 приема пищи я заменял гейнером с бананом, потому что готовить каждый раз уж совсем нет времени. А добрать калории и углеводы по-другому нереально. Итого у меня был такой рацион: протеин — завтрак — гейнер — обед — гейнер — ужин — ужин 2. Подробнее в п 5..

3) Обязательно считать калории. Хотя бы на начальном этапе. Потом уже «на глаз» можно определять размер порции. Я употреблял в день на каждый килограмм веса 3 гр белка, 3 гр углеводов и 1 гр жира, т.е. около 40 калорий на 1 кг собственного веса. Скажете много белка? Да, много, но я брал с запасом, лишний белок все равно уйдет в унитаз, так что ничего страшного, это не лишний жир или углеводы. Гораздо опаснее недостаток белка.

4) Алкоголь, сигареты, кетчуп, майонез, фастфуд, сладкое, соль и прочее дерьмо под запрет. Любимым вашим напитком должна стать обычная вода и молоко. Не менее 3 литров в день. Это ускоряет обмен веществ, чистит организм и помогает клеткам быстрее восстанавливаться. Это в идеале. Я конечно же пил иногда хорошее разливное пиво и красное полусухое. Главное не пить тяжелый алкоголь и не нажираться до похмелья. Это сразу отбросит вас назад.

5) Питание. Как только вы проснулись, сразу выпейте сывороточного протеина, изголодавшийся за ночь организм получит необходимые калорий и пополнит запас гликогена в печени. После этого идите чистить зубы, сидеть на горшке, принимать душ. Я к протеину добавлял сахар и холодный заваренный с вечера кофе. Очень бодрит.
После мыльно-рыльных мероприятий завтрак, советую овсяную кашу + яичницу. Через 2,5 часа я принимал гейнер с бананом. Гейнеров в продаже миллион. Выбирайте по кол-ву углеводов, слишком много плохо, слишком мало тоже плохо. Лучшие варианты для меня оказались Elite Mass Gainer от Dymatize Nutrition, Optimum Nutrition Pro Complex Gainer и Ultimate Nutrition Muscle Juice Revolution. Все остальное не работало или содержало слишком много углеводов. Обед был обычный: грудки куриные, рис, овощи. Потом опять гейнер. На ужин то же самое, что и на обед.

Когда от грудок и риса начинало тошнить, ел рыбу, сою, морепродукты, яйца, творог, сыр, орехи, овощи, фрукты. Обычное мясо вообще почти не ем. Из углеводов картошка, макароны, рис, крупы, гречка. В общем, очень полезный, простой и самое главное, очень бюджетный рацион. В дни тренировок обязательно перед тренировкой за 30 мин. гейнер и сразу после тренировки, чтобы быстро восстановить запас гликогена в мышцах. Салаты есть обязательно каждый день, это клетчатка, улучшает пищеварение. При таком объеме еды, в туалет ходить придется довольно часто )). Самое страшное для любого качка — это ночь. Организм остается без подпитки, что же делать? Профессионалы встают ночью и едят. Позволить себе такой режим я не могу, на помощь опять же приходит теория. На ночь вам нужен казеиновый белок. Он очень медленно всасывается после приема. Поэтому, если позволяют деньги, пейте на ночь казеиновый протеин, если нет, просто съедайте перед сном порцию обезжиренного творога, это даст питание мышцам на всю ночь. Как показала практика творог дешевле и эффективнее протеина. Не забывайте про льняное масло перед сном и орехи. Все это очень полезно. И еще, вы никогда не должны чувствовать голода. Голод враг мышцам. Я ел тупо по часам, даже если и не хотелось.

6) Отдых. Спать не меньше 8 часов. Ложитесь и вставайте в одно и тоже время. Режим очень важен. Я спал крепким сном уже в 23-00. Забейте на все вокруг, не напрягайтесь.
Избегайте стрессов и негативных эмоций. Перестаньте смотреть ролики с ru_chp. Это все нарушает самочувствие и режим. Если ты нервный тип и не можешь нормально спать, пей на ночь теплое молоко с кардамоном, фенхелем, мускатным орехом и корицей, это поможет снять стресс, хорошо спать и видеть красивые сны с блондинками и феррари. Этот рецепт из древней Индии, рекомендую.

7) Добавки. Обязательно пей витамины, я использовал Optimum Nutrition Opti-Men. Есть масса других, в том числе и жидкие витамины. Тут выбираете на свой кошелек. На крайний случай пойдут обычные поливитамины из аптеки. Кроме этого, не забываем про суставы и связки, эти запчасти все время будут болеть и скрипеть на тренировках. Пьем глюкозамин и хондроитин. Я использовал добавку от Now Foods Glucosamine & Chondroitin with MSM. Обязательно употребляйте жирные кислоты Омега 3,6,9. Опять же мегаполезно. Я покупал от Now Foods.
Важный момент — тестостерон. Поднимать его естественным способом довольно сложно. Мало того, к 40 годам он падает. Рекомендую сделать анализы на свободный тестостерон, это даст вам понимание насколько у вас его много. Если много вам повезло, вперед в качалку. Если мало рекомендую естественный способ увеличить ценный гормон — это трибулус террестрис. Хотя он на меня сильно не действует. Особо сильно меня вштырило от Animal M-stack от Universal Nutrition, эта добавка реально работает. Либидо на высоте, показатели в зале улучшаются. Круче наверно, только стероиды. Но это не наш метод. Для поднятия силы можете попробовать креатин, лучше всего обычный моногидрат, кто бы что не говорил. Принимайте с фазой загрузки, ваша сила возрастет. В BCAA я почему-то не поверил, хотя и пробовал несколько раз пить перед и после тренировок, сильного эффекта не заметил.
Это все, что я пробовал из добавок, мне хватало.

8) Берегите себя. Тепло одевайтесь, старайтесь не простужаться и не болеть. Хотя, употребляя все из п.7. я зимой выходил из зала без шапки к машине. Сопли и простуду видел только в кино и у друзей. Иммунитет сильно повышается и его надо беречь.

Что там еще? Ах да, тренировки ))

Опыт набора массы: 20 кг за 2 года9) Как ни странно, это последний по важности пункт… У меня было три тренировки в неделю, по 3 подхода 6-8 повторений, базовые упражнения. Становую тягу и приседания не делал, из-за проблем с позвоночником. Первый день — грудь, бицепс, трицепс, пресс. Второй — ноги, спина, пресс. Третий — плечи, пресс, грудь. Как тренироваться это уже личное дело каждого. Могу сказать следующее. Раз в 3 месяца меняйте тип тренировок и упражнений, чтобы мышцы не привыкали к однообразной нагрузке. Отдыхайте между подходами не более 3-х минут. Старайтесь постоянно увеличивать вес снаряда. Ведь больший вес это сила, а сила мыщц прямо пропорциональна ее объему. Без увеличения рабочих весов роста не будет никакого.
Перед тренировкой и после обязательно кардио по 15 минут, иначе посадите сердце и заработаете аритмию. Все остальное очень индивидуально. Подбирать виды упражнений методом проб и ошибок, самое главное, чтобы было комфортно. И всегда контролируйте вес, не надо после подъема на бицепс сразу ронять штангу, опускайте ее медленно. Мучайте себя, заставляйте скулить и сжимать зубы от напряжения. Кач — это тяжелый труд, а не прогулка, иначе успеха не будет.

Желаю всем успехов и здоровья, убейте в себе дрища и да прибудет с вами сила.
Буду рад ответить на вопросы.
Фотки прилагаю.

P.S. Забыл добавить по п.9. Самое важное — техника выполнения упражнений! Советую посмотреть на ютуб, как делают профи и послушать их советы.

P.S.S. Мне 30 лет.

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Анна Егрчукова: тогда и сейчас

Анна Егрчукова пережила анорексию и полностью выздоровела от этой тяжелой болезни. В 2012 году она ...

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