10 years I was engaged in such a scheme. Muscles did not grow. I read somewhere about this scheme and I liked it. Some pitching friends advised me to go more often than 2 times a week, but it didn’t work out (studies, work, etc. interfered). And in general, I’m so stubborn in life and if I drive something into my head, it’s difficult to change my mind and listen to others.

I foolishly believed that 2 times is enough for at least a small muscle growth. He came to the gym and did all the exercises in a row, tried to load all the muscles as much as possible in one day. Engaged in as much as 2 hours. Then, 2 times a week, he did about the same thing. After all, I’m stubborn, I really believed that it was so. Sometimes I missed a week, a month, 2 months … sometimes I went 1 time a week. For various reasons … once it was just laziness, once because of an illness … And so on until the age of 31.

To rethink all this helped me all the same coach Volodka, whom I met 2 months ago, moving to a new modern hall.

And the result was not long in coming.

I began to walk STABLE 3 times a week, doing just one hour. I’ll tell you what exercises I did later, but for now, fix in your head the basis of the basics: only this type of training scheme: 3 times a week for 1 hour leads to real muscle growth. I repeat, I say now, primarily for thin guys whose muscles refuse to grow under power loads.

What specific days it will be, in principle, is not important. The main thing is to go to the gym in a day or two. But strictly 3 times a week! More often than not. Firstly, rest for the muscles is simply necessary, and secondly, there will be no sense anyway. It is checked by professional bodybuilders who sit on steroids – the body has a limit, the muscles will not grow more and faster if you start exercising more than 3 times a week.

So, remember the optimal training scheme in the simulator: 3 times a week for 1 hour. Less is impossible, and more is not necessary.

Yes, you may have to sacrifice something a little – work, or study, or personal life. Believe me, when you look like a normal roll (and this will happen in a couple of months), you will be so delighted that by and large all these “victims” will not give a damn. The main thing is our goal: muscles, beautiful relief and self-confidence!