Any person wants to have everything at once – hardly any of us loves the expectation of the desired result. This applies to absolutely everything – including our own beauty: for sure we all want to get the perfect figure as quickly as possible. However, such a task requires considerable time – it is unlikely that you will see progress after a couple of weeks at the gym. If you need to get the result in the minimum amount of time (for example, you want to learn how to pump the body in a month) – be prepared for the fact that you will have to make a huge amount of effort and spend time.
How can I build up in one month?
What can be achieved in a month?
A month is an extremely short time for a bodybuilder. The physiological characteristics of our body are such that muscle fibers respond very slowly to stress, and require rest. As a result, we are in any case limited to certain limits.
With intensive and most frequent workouts, combined with proper nutrition, for 1 month you can add a couple of kilograms of high-quality muscle mass, which will be noticeable both on the scales and visually in the reflection of the mirror.
Sports nutrition or anabolic steroids can give a much more serious effect – if it is important for you and you need to learn how to build up your body in a month – use pharmacological support if possible: this will significantly improve the result.
The main nuances
If the main requirement for the result is exactly the time, it is important to use only the most effective and efficient exercises. Isolation is useful only when you work for muscle relief, or you have enough time, and you can accentuate muscle groups. Thus, the most effective way to build mass in a short time is the “base”.
Remember that for muscle growth, you should use medium or large weights and a small number of repetitions (5-10 approximately).
Just in case, we briefly recall the exercises that are most relevant to use in such cases:
- Bench press (with different grips and at different angles).
- Deadlift (the classic version is best, but you can try others).
- Squats (if you want to build torso muscles – you can exclude them without wasting time on your legs).
- Bench up.
- Inclined rod (can be replaced by a rod in a horizontal block simulator).
- Draft in the vertical block simulator (can be replaced by pull-ups).
- Back push-ups.
In principle, this is enough to fully load the entire “top”. Since there are few exercises, the list can be supplemented with the most effective isolation:
- Bending the arms with a barbell.
- Extension of arms in a block simulator.
- Breeding hands with dumbbells to the side.
- Lifting arms with dumbbells forward.
From the existing “assortment” you can make a good two-day program. If you have free time and the opportunity – you can practice 4 or even 6 times a week – there will be enough energy for this with sports nutrition, and the result will improve significantly.