TRAINING PROGRAM FOR 3-4 MONTHS FROM THE BODY TRANSFORMATION COURSE

A beautiful belly, flat, with clearly defined raised cubes, is the dream of many men and women.

Moreover, if it is practically not difficult for representatives of the stronger sex to find what they want, then girls have serious work to do, including not only targeted training, but also cardio exercises.

The article will tell you whether it is possible to pump up your abs in 2 months, what exercises are best to do to get quick results, and also give advice on nutrition and training organization.

Features of the abdominal muscles

The abdominal muscles are the abdominal muscles, the main purpose of which is to protect the internal organs (liver, stomach, kidneys).

If they are not sufficiently developed, the risk of spinal injuries increases.

The muscles themselves are of several varieties:

straight (it is due to them that the abs so desired by many appear);
transverse;
oblique (internal and external).

The rectus muscle is a paired muscle, divided by a tendon jumper into left and right. It starts from the sternum and ends with an attachment to the pubic bone.

Sometimes, for convenience, athletes use the terms “upper” and “lower” abs, although in fact there is one muscle.

However, to effectively study each of its zones, one should use its own complexes, which is what caused such a division.

Knowledge of these anatomical features is necessary for choosing exercises, since every muscle should be worked in training.

Super compensation

The human body is an adaptive system that physical activity forces to change and adapt to new conditions.

Therefore, post-workout recovery and an increase in strength and energy in the muscular system are not limited to just replenishing lost reserves. As Soviet scientist Nikolai Yakovlev proved in 1959 , the body instead enters a period of supercompensation, during which the tired muscle becomes a little stronger, a little larger in size compared to its pre-training level. If you train during this period, then each subsequent recovery will result in a new supercompensation, which means a new increase in size and an increase in strength. This theory is true for most speed-strength sports and is called the basic principle of athletic training.

Muscle growth is not the result of the exercise itself, it is the result of rest after exercise. That is, our task is to capture this moment of grace. Too frequent loads (before overcompensation occurs) lead to overtraining (overfatigue), and too infrequent loads lead to a lack of progress. All training programs are based on this - load as much as possible, “shock” certain muscle groups, then give them enough rest, reach a new strength and energy level (supercompensation period), in order to again “shock” and “injure” them constantly - with progressive load. There are many ways to correctly create a training program, but they all are based on one indisputable principle:

The more intense each individual workout, the less often you need to train. For example, let's take the most effective (time-tested) program for beginners - the FULL BODY program.

It allows beginners to quickly become stronger in basic exercises, but it is not recommended for use in the future. If you squat, bench, pull-up, and do push-ups on the same day, progression of the load soon becomes impossible. It’s simply not possible to maximally load the muscles in all exercises, which is why they switch to division (split training).

How many days does it really take to pump up your abs?

It is impossible to answer this question unequivocally; it all depends on the individual characteristics of the person.

So, when performing special exercises, you can pump up the desired abs in just a couple of weeks, but they will not be visible due to the fat layer, which is much more difficult to get rid of.

In addition, the result in men will be visible much earlier, as a rule, after a month or a month and a half it will be possible to rejoice at the first success.

But the girls will have to be patient. Beautiful abs in 2 months is an achievable result, but you should remember that proper nutrition and a competent approach to training are important.

To a man

The features of anatomy have given young people a good gift - they can quickly achieve the desired relief.

To do this, it is enough to train 2-3 times a week, perform at least 3-4 different exercises per workout, follow nutritional recommendations, and be sure to take rest days so that the muscles rest and fully recover.

In this case, the first successes will manifest themselves in 2-4 weeks, depending on the individual characteristics of the organism.

To a woman

If a girl is not overweight, then in 1.5 - 2 months of regular and proper training she will achieve her goal and acquire a beautiful figure.

For plump ladies, this will take 2-4 months, but if the weight is significantly exceeded, you should prepare yourself for a long struggle.

How to pump up in a month?

How to pump up in a month? I’m glad that you went to my site, where I won’t lie to you like an advertisement on the Internet, where on a site with a supposedly wonderful training method, a pumped up guy is depicted in the picture, and where many words of praise for this method are written on his behalf, and below reviews have been written from people who also supposedly trained using it. Why supposedly? Because these people have no idea how this methodology is compiled, because... their photographs are either simply taken from the Internet, or these are people who created a site with the aim of making money on naive people. They themselves trained in the gym for a long time, most likely not even one year, but at least three.

I came across sites of such methods myself, just sitting on sites that did not even have the slightest relation to bodybuilding.

You’re sitting on the website, and suddenly, on the right, there’s an advertisement “How to develop huge muscles in just a month of training? A secret training method just for you!” Out of curiosity, I opened a couple of such sites, read the reviews and thought to myself “great! It’s probably worth a try!”, but then, to view this technique, I was asked to send an SMS with an access code, and then I immediately closed the site with bad thoughts.

I have no doubt that you also visited such sites, maybe even someone sent an SMS. But in the end it was a scam. Well, if you can’t build up big muscles in a month, then how long can it take? You cannot give a definite answer to such a question. There are a lot of factors involved in this matter: from genetics to progression of loads.

And now the factors themselves:

Your physique;
Genetics;
Nutrition;
The program you are following, is it well designed?
Are you doing everything right?
Progression of loads.

All these points are interconnected. One cannot do without the other. Look at yourself, how you are built. Are you overweight? Or are you thin? Or maybe you are still of average build? I don't see you and I can't tell. But as an example, I want to take an average guy, weighing 70 kilograms and height 180 cm.

What can we do at best without a personal trainer? How long does it take to achieve results? 1) Body type. Average, height 180 cm, weight 70 kg; 2) Genetics. Not bad, my father was thin in his youth, and so was my mother. The likelihood that a guy will gain excess weight (fat folds, sides, belly) is small; 3) Food.

The guy does not follow a strict diet, but also does not abuse fried potatoes, fatty foods and other unhealthy foods.

Whenever possible, he tries to eat healthy; 4) The program he follows is taken from an experienced trainer; 5) The correctness of performing the exercises is gained over time, namely after a month, the technique becomes correct; 6) The progression of loads increases, which leads to the right path.

This guy gained two kilograms of muscle mass in a month. NOT TEN, but two. And this is with STRONG, CORRECT training. But this does not mean that he worked out five or seven days a week; three times is enough for everyone. And I won’t say that this guy will gain exactly 24 kilograms in a year.

Sometimes the weight will gain, sometimes it will decrease. Everything I have just described is in the ideal case. Don’t chase illusions from the covers of a magazine, and especially from a website that you see for the first time.

If you take any technique, then find out its author, look at the photos with the results, let him give you examples, it’s good, of course, if you personally know the person.

How to get pumped up in a month like those guys in the pictures? Answer: in a month, NO way. Nothing will come easy, believe in yourself, look at what type of physique you are, what weights you can lift. Study the information, because bodybuilding is already a science.

When Schwarzenegger first started bodybuilding, no one had any idea what recovery was, a proper training program, proper nutrition, and no one knew exactly what part a certain exercise would affect. We trained 5-7 days a week, doing exercises for all parts of the body.

Schwarzenegger fainted several times during training, he felt bad, and he wasn’t the only one. Nausea, dizziness, poor health - signs of overtraining occurred in everyone.

Proper organization of training

To make training at home as productive as possible, you should follow a number of tips:

The first stage of training is warm-up, it will prepare the muscles for work.
It is important to exercise regularly, but not every day; pause for at least a day so that the muscles have time to recover.
Without proper nutrition, you should not expect quick results.
The abdominal muscles should be enjoyed with a variety of exercises, but you shouldn’t include “everything at once” in one workout; it’s enough to choose 3-5 effective ones, do each in 3 sets of 15-30 repetitions (depending on your level of training).
Most of the movements should be performed smoothly, slowly, in this case you will be able to pump up much faster.

Fitness instructors assure you: you shouldn’t concentrate on the abs alone, because without attention to cardio exercises, the cubes will not be visible behind a layer of fat. A full workout is much more effective than an isolated one.

How many times a week to exercise

Experts recommend working out your abs 2-3 times a week, be sure to include exercises for all muscle groups in your individual program; in addition, you should do cardio 2-3 times a week.

The approximate duration of each lesson is 30-40 minutes; it is better to work at an intense pace during this time than to indulge yourself for a whole hour.

Contraindications

It is important to remember that pumping the press is unacceptable if there are medical contraindications.

These include:

hernia (umbilical, inguinal, vertebral);
arrhythmia;
pelvic organ prolapse;
previous abdominal surgeries;
bend of the uterus.

In addition, training should be stopped immediately if severe back pain occurs - if a burning sensation in the muscles is necessary, then unbearable pain is unacceptable.

In controversial cases, it is better not to risk your health and consult a doctor.

Approach to nutrition

To quickly pump up your abs in 2 months, training alone is not enough; you should exclude a number of foods from your diet:

flour;
sweets;
fat;
carbonated drinks;
alcohol, especially beer.

The basis of the diet should be proteins; they will become the material for building up the relief.

If fat accumulates not under the skin, but near the internal organs (the disease is called abdominal obesity), it is recommended to first get rid of excess weight with the help of a properly selected diet and cardio training, and only after that begin targeted abdominal work.

Everyone else should eat small portions 5-6 times a day and drink at least 1.5 liters of clean water.

Where to start training?

First you need to firmly decide to start practicing. Three months is very little, so there is no time to think about the decision made.

But this period is quite enough to get yourself into good shape.

Since you can practice at home, you don’t need anything special, just desire, a yoga mat and comfortable sportswear.

Next, you should choose the optimal training program.

A person who has never trained his abdominal muscles can try a universal training system based on studying the body of the average person.

Many such programs can be found on the Internet, but it is best to think through your own training system and do not ask other people how to pump up your abs, they do not know your body and their advice is not always correct.

Effective exercises for quick results

Check out some exercises that you can include in your own individual routine.

Downloading the cubes

To get the desired relief and quickly pump up your abs in two months, you need to perform the most powerful exercises.

Twisting

A simple, loved by many and at the same time effective exercise.

It's done like this:

Take the starting position: lie on your back, legs bent at the knees and spread so that your feet are shoulder-width apart; hands are folded and lie under the back of the head.
Raise your shoulders and head, while your back should be rounded, otherwise the effect of the exercise will decrease to almost zero.

Men can not place their bent legs on the floor, but place them on a gymnastic bench.

Perform in 3 approaches, 12-15 repetitions in each, depending on physical fitness.

If for some reason you need to include only one exercise for the abdominal muscles in your workout, experts advise choosing crunches.

Simultaneous rise

Another powerful exercise that will help you get pronounced relief quite quickly.

It's done like this:

Lie on your back, legs straight, arms extended up, it is important to check that the buttocks, lower back and shoulder blades are pressed to the floor.
As you exhale, raise your straight legs to an angle of 90° with your body and at the same time raise your arms. As a result, your knees and elbows should become parallel.
Inhale and return to the starting position.

Repeat 10-15 times, do 3 approaches.

Bike

It is considered an effective semi-aerobic exercise for pumping up abdominal muscles.

It's done like this:

Lie on the floor, hands behind your head, shoulder blades slightly off the floor.
Rotate the “bicycle” pedals, raising your knees towards your body so that your right elbow touches your left knee and vice versa.

Do 3-5 sets of 15-30 repetitions.

Working out the lower abs

Working with the lower abs is more difficult than working with the upper abs, since this is where the fat layer is much thicker.

However, if you perform some exercises, you can still achieve a positive effect. Get to know them.

Bent Leg Raise

It's done like this:

Lie on the floor, arms straight and extended along the body. Feet shoulder-width apart, resting on the floor only with your heels.
Lift your head and shoulders slightly off the floor, fix the position, and do not lower yourself during the exercises.
Pull your knees to your chest so that you get a right angle; this must be done while exhaling.

Do at least 20 times. It is acceptable to keep your arms bent at the elbows behind your head and your legs crossed.

Reverse twist

The starting position is the same as the previous exercise.

It's done like this:

Pull your knees towards your chest.
Lift your pelvis off the surface and push it up a little.
Lower your pelvis and legs, touch your heels to the floor and repeat at least 20 times.

It is important to feel the contractions of the abdominal muscles, leaving the body motionless.

Pelvic lift

Lie on the floor, arms along the body, legs straight.

It's done like this:

Raise your legs (it is acceptable to bend them slightly at the knees) until an angle of 90° with the floor appears. You cannot let go while performing the exercise.
As you exhale, lift your pelvis, as if pushing it up.
As you inhale, lower your pelvis.

Repeat also 20 times. The exercise is complex, but very powerful, ideal for quickly getting sculpted abs.

How to stimulate muscle growth?

There are three main ways to stimulate muscle growth:

Load progression

This refers to constantly increasing tension in muscle fibers. The most effective way to achieve this is to consistently increase the weights you lift.

Muscle damage

These are micro-tears of muscle fibers as a result of intense exercise. The damage starts the healing (repair) process and with adequate nutrition and rest, our muscle fibers are better prepared to handle similar stress in the future. That is, they become stronger and larger in size.

Cellular fatigue

Pushing muscle fiber metabolism to the limit with high reps. You can use all three of these methods separately, and they can all play a role in your training.

For example, heavy weights with low repetitions cause muscle damage and progression of the load, and high-repetition “pumping” training causes cellular fatigue. Although still the most important of these three ways to increase strength and gain muscle mass is the progression of the load. Therefore, your main goal should be to get stronger, especially in key compound exercises such as the bench press, squats and deadlifts. The basic principle is this: The more weight you squat with, the more weight you press and lift, the larger your muscles. The strongest guys, as a rule, look the part.

I realized this a few years ago. My first 4 years of lifting weights, I trained consistently in the range of 10-12 reps per set and did a lot of isolation (one joint) exercises. Plus, I spent about 10 hours a week in the gym. And this is what I achieved:

As you can imagine, I was not happy. It didn't look terrible, but it wasn't exactly what one would expect after four years of persistent lifting with heavy weights. Shortly after this photo, I made a drastic change to my training regimen. I switched to heavier weights for 4-6 reps per set and focused mainly on heavy compound exercises. And here is my photo 2 years later:

I also improved my nutrition and, as you can see, I made significant gains in physical development. My strength has increased. In those two years, I added 30 kilograms to my bench and nearly doubled my squat and deadlift results. But what’s interesting is that I now spent no more than 5-6 hours a week in the gym. And I was quite surprised by the result, because, like most people, I thought that lifting heavy weights was useful for training strength, and not for gaining muscle mass. As you can see, everything is not so simple...

Comprehensive training program for 2 months

To pump up your abs in 2 months, you should choose a suitable program that allows you to work all the muscles.

Option 1

Do:

twisting;
plank (static exercise, you need to lie on the floor, then rest on your toes and arms bent at the elbows, the body is a straight line, you cannot arch your back or lift your buttocks - try to hold out as long as possible);
deflections (lie on your stomach, legs straight, hands behind your back in the lock. As you inhale, raise your body, fix the position, lower, repeat);
right angle;
accordion (sit on the floor, support yourself on half-bent arms behind you. Raise your straight legs, hold them in this position for 3 counts, then bend your knees and pull them to your chest).

Each is done 10-15 times, you need to complete 3 approaches. The plank is held for 30 to 75 seconds, the load gradually increases.

Option 2

Do:

bike;
simultaneous lifting of arms and legs;
pelvic lift;
raising bent legs;
reverse twist;
boat (lie on your stomach, legs straight, at the same time lift your shoulders and legs off the floor to a height of about 30 cm, fix the position for 3 counts, lower and repeat).

Fitness instructors advise taking 30 seconds of rest between sets and up to a minute between exercises.

How to pump up in a month

All men want to be, if not bodybuilders, then at least a little like them. How to pump up in a month? Agree, it’s nice to look in the mirror and see a muscular reflection.

And I really want this image to be real in the near future, and not have to wait for years. In this article, we will give you some specific tips on how you can build muscle in just a month.

Of course, there will be no great results, however, the muscles will gradually begin to appear.

Is it possible to get pumped up in a month?

If you really want it, you can make your dream come true. If for you it is to quickly pump up in a month, then it is quite possible to do this. The main thing here is that you have enough willpower and hard work. We warn you right away that you won’t become jocks in a month, but you will be able to tone your muscles. And due to this very tone, they will visually look pumped up.

Professionals say that in order to pump up in 1 month, you need to strictly do a special set of exercises. If you go to the gym, then this will be easier for you. There are many good machines here, and you can work out on any of them.

The instructor will help you figure out what you need. If necessary, he will create a program for you. If you decide to work on your own, then the main thing is not to forget that you definitely need to do several approaches. There are also general recommendations that should also be followed:

To quickly build up in a month, do exercises for all muscle groups. Conduct classes every other day, 304 times a week. Make a schedule of your haircuts, so you will see in person whether there is a result or not.

When working on simulators, I focus on the arms, chest, shoulders, and back. For each muscle group, do exercises 10-12 times in several approaches.

If you feel that you can easily cope with the task, increase the load. But don't overdo it.

Be sure to go to training with a positive attitude, this adds confidence, and it will be easier for you to work. You can go to the gym with a friend, this way you will get the support you need.

Warm-up and cool-down are your best friends and should be present every day for the entire month of training. If you want to pump up in one month, then you can’t do without them.

Plan your monthly diet correctly. Eliminate unhealthy foods – flour and sweets. Eat more protein foods, vitamin-rich greens and salads, dairy products.

How to pump up in 1 month at home

If it is not possible to visit the gym, then training can be done at home. We conduct classes according to the same scheme - three to four times a week. We offer you a program - how to pump up in 1 month - it is scheduled for four days of the week.

Monthly training program:

Monday. The emphasis is on the chest. We do push-ups from the floor, with a medium to wide grip. Push up the dumbbells and move them to the side. We work out on the horizontal bar. We do everything 3-4 approaches, 10-15 times.
Tuesday. On this day we work on our legs. And the main thing here is running. We go to the stadium and wind a couple of circles. We squat using barbells and dumbbells as additional weight. We do 4 sets of 10-12 times.
Thursday. Today the main thing for us is hands. We pull ourselves up on the horizontal bar. We do dumbbell exercises - bend our arms to our chest. We do push-ups from the floor, while the grip is narrow. We do 4 sets of 8-12 times.
Friday. Today the main thing for us is the back. We pull ourselves up on the bar, with a wide grip. We do average deadlifts. And at the end we do push-ups from the floor, wide grip. 4 sets of 8-10 times.
We rest on Saturday and Sunday, and on Monday we start the program again. And so on in a circle. She will help you take the first step towards looking sculpted. And it will make you believe that it is, in principle, possible to pump up in a month.

It doesn't matter whether you do it at home or go to the gym. In any case, both nutrition and regimen. and diligence - each component of the process is important if you want to achieve results. Getting pumped up quickly in a month will no longer be a dream for you, but will become an ordinary everyday reality.