Scott Dorn’s approach to muscle building is based on the principle of progressive overload. It makes muscles grow by constantly increasing the level of stress on the muscles with each workout.

As a skilled carpenter, he has handpicked the very best muscle building tools to build a strong base.

Check out Scott’s personal muscle building plan and learn his mastery secrets.

nri

Nri 1

Nri 2

Nri 3

Nri 4: Mgbaga mgbatị ahụ

Nri 5: Mgbatị ahụ

Nri 6

Nri 7

Nri 8

Usoro nkuzi

Ụbọchị 1: Biceps / Triceps / Cardio

Ụbọchị 2: Obi / Abs

Ụbọchị 3: ezumike / Abs

Ụbọchị 4: Hips / Calves / Cardio

Ụbọchị 5: Azụ / Abs

Ụbọchị 6: Ubu / Cardio

7bọchị XNUMX: Quads / Calves

Ngwakọta Nri

M na-eji protein whey n'ihi na ahụ na-etinye ya ngwa ngwa. M na-eri ya na nri mbụ m na tupu ọzụzụ na mgbe ọzụzụ gasịrị.

A na-etinyekwa Casein nwayọ nwayọ karịa protein whey. M na-ewere casein tupu ụra na mgbe m maara na agaghị m enwe ike iri nri ruo ogologo oge.

I use fish oil and flaxseed oil to get it, because the food I eat does not always contain them.

Ana m anabata ya dị ka isi iyi nke ume ọzọ.

Ana m ewere HMB maka mgbake ahụ.

Na nri mbụ

N'ehihie

Tupu ọzụzụ

Mgbe ọzụzụ

Tupu ị lakpuo ụra

Nkà ihe ọmụma onwe nke Scott Dorn

Food

N'agbanyeghị ebumnuche ahụike gị, iwepụta oge iji kụziere onwe gị banyere nri na-edozi ahụ dị mkpa. Nri bụ isi akụkụ nke ndụ onye ọ bụla. Ihe ọ bụla a na-eme ugboro ugboro dị ka nri ga-aghọta na ọkwa dị elu. Wepụta oge iji chọpụta ihe ị na-eri; e kwuwerị, ị bụ ihe ị na-eri.

M ga-akwado ikiri otu n'ime ọtụtụ akwụkwọ akụkọ banyere ọnọdụ ụlọ ọrụ nri ugbu a na ọdịnihu ya. Onwe m, ọ na-amasị m ịhọrọ nri eke, anaghị edozi ya. Amaghị m otu onye, ​​​​mgbe ọ gbanwere nri dị elu, agaghị akwa ụta na ọ bụghị ime mgbanwe a na mbụ.

Aghọtala m ihe na-ezighi ezi, ịmepụta atụmatụ nri dị mma nke na-arụ ọrụ maka gị abụghị ọrụ dị mfe. Agbanyeghị, nke a bụ akụkụ dị mkpa nke mmemme mmemme ọ bụla na-aga nke ọma. Ana m agbaji nri m n'ime obere nri 6-8 na nkwụsị nke awa 2-3.

Nri ọ bụla nwere, ma bụrụ isi iyi nke abụba. A na-ekpebi oke ahụ site na ibu ahụ na ebumnuche n'ime oge enyere. Ugbu a, e nwere ọtụtụ echiche banyere nke ruru nke ziri ezi, ma m na-ewere 2-3 grams nke protein kwa kilogram nke ahu arọ, carbohydrates bụ mkpokọta 1,6-3,6 grams kwa kilogram nke ahu arọ, na abụba bụ ihe dị ka 0,4. -0,7. gram XNUMX kwa kilogram nke ịdị arọ ahụ.

Ọ na-amasị m ịgbanwe oke oriri carbohydrate kwa oge. Ọ bụrụ na m na-ewuli ahụ ike, mgbe ahụ, m na-ebelata protein na abụba ma na-abawanye carbohydrates. Enwere m ụbọchị carbohydrate dị elu na ụbọchị abụọ dị obere. Dị ka o kwesịrị, obere carb kwesịrị ịdị na ụbọchị ndị na-abụghị mgbatị ahụ.

Mgbe m na-ebu ibu ma ọ bụ na-agafe oge nkụ, ana m amụba protein na abụba m na-eri ma na-ebelata oriri carbohydrate m. Ụbọchị ise bụ obere carbs na ụbọchị abụọ dị elu.

Otu ụzọ iji chọpụta oke nke kacha mma maka gị bụ site na nnwale na njehie. Kpebie ebumnobi gị, lelee ụdị nri ị na-enweta, wee megharịa oke ahụ ka ọ dabara gị.

Ee, ọ nwere ike ịgbagwoju anya na mbụ, ma dị ka mgbe niile, ka ị na-emekwu ihe, otú ahụ ka ọ na-adịkwu mfe.

Isi mmalite protein

• Ọkụkọ
  
• Anụ nwa ehi
  
• Anụ anụ ezi
  
• Azụ
  
• àkwá
  
• Ederede

Isi mmalite nke carbohydrates

• Hercules
  
• Nduku na-atọ ụtọ
  
• unere
  
• Osikapa ọcha zuru oke
  
• Achịcha ọka wit dum
  
• Onyinye ọka dum
  
• Ntụ ọka niile
  
• mkpụrụ
  
• akwụkwọ nri

Isi iyi nke abụba

• Azụ azụ
  
• Mmanụ Linseed
  
• Oliv mmanụ
  
• mkpụrụ

ọzụzụ

Atụmatụ ọzụzụ m gbadoro ụkwụ na ụkpụrụ ibufe ibu na-aga n'ihu. N'ikwu ya n'ụzọ dị mfe, ibufe ibu na-aga n'ihu bụ ụkpụrụ nke, iji mee ka akwara na-eto eto, na-achọ mmụba mgbe niile n'ogo ibu dị na mọzụlụ na mgbatị ọ bụla.

Ọ bụrụ na ọkwa mgbatị ahụ adịghị abawanye, mọzụlụ gị agaghị eto. Ịbawanye ọkwa nrụgide akwara nwere ike ime n'ọtụtụ ụzọ. N'okpuru bụ ụzọ ọkacha mmasị m iji bulie ibu:

• Na-ebuli ibu karịa na ọnụ ọgụgụ nke reps
  
• Na-ebuli otu ibu ahụ maka ọtụtụ reps
  
• Na-ebuli ibu karịa na ọtụtụ reps
  
• Ibelata ezumike n'etiti nhazi
  
• Nkwughachi akụkụ
  
• Cheating
  
• Ụkpụrụ nke otu ugboro na ọkara ugboro ugboro
  
• Ụkpụrụ Platun
  
• Ụkpụrụ nke flushing
  

Ọ na-amasị m ịrụ ọrụ na otu muscle na mmalite nke izu na-adịghị ike ma ọ bụ ihe kacha mkpa. Ana m arụ ọrụ otu akwara kwa ụbọchị, ewezuga akwara ụkwụ.

Achọpụtara m na nke a na-enye m ohere itinye uche n'ọrụ m; nweta ihe kacha mma na mgbatị ahụ ọ bụla. Mmega ahụ ọ bụla na-amalite site na mmega ahụ siri ike iji ike dị ka o kwere mee ebe akwara ka juputara na ike na ume.

Mgbe ahụ, m na-ahọrọ mmega ahụ dịpụrụ adịpụ iji rụọ ọrụ na akwara nke ọ bụla. Ọ dị m ka ọ dị oke mkpa itinye uche na isi akwara nke ọ bụla iji wulite akwara a ruo oke.

Ngwakọta Nri

Nkà ihe ọmụma m banyere ihe mgbakwunye dị nnọọ mfe. Ana m eji ihe mgbakwunye mejupụta oghere ndị atụmatụ nri m hapụrụ.

Akọwala m ihe mgbakwunye m na-ewere na otu esi ewere ha na ngalaba dị n'elu.

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