Eric Kruczek - The Push/Pull Workout: Overcome Muscle Building Plateau (Train like a bodybuilding icon Book 1)

Table of Contents

Remember that even the best workout plan will not give you a guarantee of muscle growth if you don't take care of your nutrition and especially the key thing, that is, surplus calories.

If you want to know more about nutrition while building muscle size and strength, then read my ebook - MAXIMUM Muscle Grow. You will learn from it how to pass the entire 8-week weight building cycle. I've put a lot of tips in it that you may not have known about before.

In every ebook from this series I start with 3 golden rules of bodybuilding . In my opinion these are very important steps that are worth taking if you really want to achieve your body goal.

These are very simple tasks and can bring you incredible benefits. Before you move on to your training plan, take a piece of paper and a pen, or preferably a training journal (on amazon you can get it for a few dollars (I also have my own journals). And follow the guidelines

3 Golden Rules Of Bodybuilding for MAXIMUM Muscle Growth

Rule #1; Define Your Destination!

When you make a plan or set a goal, you try to achieve it. Taking small steps every day youre getting closer to the finish line. And so to the satisfaction and fulfillment of your desires.

If you want to succeed, you must set yourself goal(s). Without goals, you lack concentration and direction. Setting goal(s) not only allows you to take control of the direction, but also provides a reference point for determining whether you are really successful. Before you set yourself a goal, think about why you want to change something and how you will benefit from it. Giving a deep sense of the goal will make it easier for you to overcome difficulties along the way. An ambitious goal requires work and commitment from us. Sooner or later we can expect to encounter difficulties in its implementation.

Setting goals is a process that will allow you to determine exactly what and when you want to achieve. This way you will know what you should focus on and what you should give up. Remember that a well-established goal should have some key elements in it. lenge.

The Ability Of The Body

When you read this e-book, take something to write and set your goal on a piece of paper, or in a fitness journal(You can use one of my journal available on amazon worldwide. Make sure that the goal is attainable.

The body has the ability to burn fat or build muscle at a safe level of about 0.75/1kg(2 pounds) per week. But let the goal be a challenge for you. Set a goal for the next 8 to 12 weeks. During this time, you can make a lot of changes not only in the appearance of your body, but also build new positive habits. You will increase your energy level and confidence. 8 to 12 weeks is also the time after which others often notice your change, which will give you incredible satisfaction and motivation to move forward.

Of course, youll get it all if youre persistent. A helpful question you can ask yourself is: What do I really want to change in myself? How can my quality of life improve when I achieve this, and how will I feel about it? Once you know what your goal is, ask yourself another question, W hat do I have to do to achieve it? And what do I have to give up? Usually successes in life are more like giving up the present bad habits and replacing them with healthier equivalents.

In example of a build muscle goal, the action plan can be as follows; Regular strenght training 3 times a week. Sticking to predefined caloric needs and, for example, giving up alcohol.

Then set a start and end date for this stage of building muscle. Dont forget to reward yourself for your successes. If youve managed to stick to the action plan for a week or two, reward yourself with something small.

Don't Give Up - Solve Problems

One more thing, lets make mistakes. Especially when your goal is ambitious. Even if you have a precise plan, that doesnt mean everything has to be right. Sometimes there will be problems, maybe you will leave the training, eat sweets, not stick to the diet. Then it is important not to reject your goal, not to write everything down.

Hey, were just human beings and we make mistakes! There is only one important principle: draw conclusions from this. Something went wrong? Didnt it work? You broke your pre-established rules? Well, it happened. Analyze it and find out why it didnt all go your way. And go on.

Remember, every time you return to the track after a moments defeat brings you closer to your destination. You can also use all the above things for every other aspect of your life.

How To Set a Body Goal & Achieve It!. SMART Method

In order to be able to effectively realize the goals, both life and body related, it is necessary to set them correctly. There are several methods of setting goals, one of the most effective ones you have probably heard about is the S.M.A.R.T. method. And this is what I would like to refer to and add some elements that I have learned from my own experience and knowledge. According to the SMART method the goal should be (SMART) (Specific, Measurable, Achievable, Relevant, Time-boundS)

I will now describe each component of the SMART method separately, so that you understand it, and set your goal immediately. Then its just a matter of putting it into practice.

S Specific

S - (specific), i.e. clearly defined, concrete, unambiguous, with a specific finish line. For better understanding I will give the example of Jacob, who is a skinny guy and feels bad about this fact, Jacob knows that if he gains 6 kg, his goal will be achieved, so he decided that this will be his point of reference to gain 6 kg. Reading my ebook, he knows it should take him about 8 weeks. Of course, his goal will be reached if he will stick to his calorie surplus and training plan.

M Measuring

M - (Measurement), a well defined goal should give the opportunity to check the progress in achieving it. Based on the example of Jacob and his goal, it can be a weekly weight measurement and taking body pictures. If you know that you want to gain 7 kg and you have established that you need 8 weeks for this. So your weight should increase by about 0.75/1 kg per week and maintain this rate throughout the weight gain period. If the goal is important to you and should be because there is no reason to waste valuable time on unimportant goals, keep track of your progress, on a piece of paper or in another journal.

I will now give you a method that works on your imagination of how you can track your progress towards your main goal. The easiest method is to write down milestones with a list of tasks that lead to the main goal and cross out each one when it is completed. If you have determined that you need to complete 10 smaller tasks to reach your main goal, so complete them and get closer to your main goal effectively.

This is how it looks for me .