🎯 Перед тренировкой: Рассчитайте энергопотребность в калькуляторе поддерживающих калорий.
Build a Strong Foundation
Hypertrophy requires progressive overload, adequate nutrition, and recovery. Beginners see the fastest gains when they focus on quality practice rather than fancy tricks.
Training Pillars
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Train each major muscle group 2–3 times per week.
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Work mostly in the 6–12 rep range with controlled tempo.
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Add load, reps, or sets gradually to avoid plateaus.
Fuel and Recover
Eat in a 200–300 kcal surplus, aim for 1.6–2.2 g of protein per kilogram of bodyweight, and anchor carbs around workouts. Sleep 7–9 hours and manage stress so growth signals stay high.