The gymnastic ring is the most practical and effective gym equipment I have ever used.

You can build a great, impressive body with just bodyweight exercises, and you won't need a gym membership either.

1. Gymnastic rings are very portable, you can put your backpack and workout everywhere.

2. Easy to set up. You can be ready to work out your rings in seconds.

3. Gymnastic rings are not stable therefore they cause more muscle activation.

4. Save your time, You can get maximum impact in a minimum time.

5. The gym can be boring for most people. Working with gymnastic rings is very enjoyable, there are always more challenging moves.

6. The cost of gymnastic rings is very cheap and you can use it for a lifetime.

If you are ready to build up an Olympic athlete body you need rings and your will.

I am a professional personal trainer. I have thousands of students. I definitely use gymnastic rings both in my own training program and in the work of my students.

In light of these experiences, I have prepared a special program for you from beginner to advanced level.

You can do it too.

You will definitely not regret it.

You have to initiate this change for yourself.

There are some things you need to know to build muscle.

There is a lot of corrupted information about body building, which is very confusing.

You just need to know and practice the basics.

Now I will explain them to you in the simplest way.

Basically for muscle building,

You need to train smart

Eat healty

sleep well

Now let's explain these issues in a simple way.

TRAINING

For muscle development, you should apply the exercises with the right technique.

Don't worry about it.

I have prepared a scientific, body weight program for you. I have been working with thousands of students as a personal trainer. I am sharing all my experience with you.

Let's talk about the details.

How to adjust Training frequency

Generaly 3 to 5 times workout a week good for muscles growt.

The freqquency and intensity of training can be change person to person.

In general, training 3-5 times a week will be sufficient for improvement.

Everyone different like fingerprint.

Different life stile, different eating habits, different sleeping time and qualty…

Different genetics…Different job, for example; a person who is physical worker not same with office worker…

You need to adjust the training frequency and intensity according to your own life.

By the way, recovery time is also directly related to your lifestyle.

This is one of the important factors affecting the frequency and intensity of training.

Muscle development happens in the main two stages.

STAGE 1 (damage YOUR muscles)

While training, we push the limits of our muscles by using some scientific methods. It causes damage to muscles.

STAGE 2 (RECOVERY )

During the recovery STAGE, our body repairs our muscles and build up more muscles

Resting, nutrition and sleeping are very important at this stage.

Eating right food gives to body material for building muscles.

Sleeping and resting gives time to body for recovery.

Generaly body recovery itself 24 hours to 48 hours depends what i mentioned before.

SECRET OF MUSCLE GROWTH

PROGRESSIVE OVERLOAD

If you always train at the same intensity, same exercise

your growht will be stop.

Progressive overload simply means increasing training intensity step by step.

HOW TO INCREASE INTENSITY ?

1- increase your reps,

for example if you can do 5 push ups, try to do 10 or more…

if you can do 15 reps in good form time to try nex level.

2- You can try the harder version of the exercise.

I MENTİONED ABOUT THİS FOR EACH EXERCİSE

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3- INCREASE THE NUMBER OF SET.

If you can do 15 reps, 3 sets, push-ups in clean form, time to try to do one more set.

4- Use the time under tension technique:

Do the same exercise slowly.

if you can do 15 push-ups in 15 seconds. Do 15 push-ups in 30 seconds.

5- You can add weight on yourself

put some weight in your backpack and do the exercise that way...

6- Next step try to workout gymnastic rings

Gymnastic rings is not stable needs much more muscles activation.

save your time, You can do more muscle work in less time.

İf you interest gymnastic rings workout you can check my gymnastic rings program.

NUTRITION, SLEEP, RECOVERY

Nutrition and sleep are very essential for the regeneration of our muscles.

I recommend 8 hours of quality sleep for muscle development and recovery.

Nutrition is an important and very complex subject.

If you want to lost kg decrease your daily calories -500 max. do it step by step.

If you want to gain kg increase your daily calories +500 max. again step by step…

I don't say specifically what you eat because I have around 5000 students worldwide and this number will increase.

Every person lives in a different condition, in a different country.

Access to some foods depends on the geography and culture you live in.

So I will speak generally...

Eat as much as raw food, processed food is not good for your body.

Eat 1.5 to 2 gr proteins per kg.

Protein makes the body acidic. Eat enough vegetables and drink enough water to tolerate this.

Consume healthy fats, such as olive oil, coconut oil, fish oil, omega 3...

Consume enough fiber for the digestive system to work well.

Be sure to take enough minerals and vitamins.

Finally, ensure that your nutrition and training program is sustainable.

Enjoy what you eat, what you do....

If you need extra fat burn you need to do some cardio workout.

An hour of walking on an empty stomach in the morning will give great results.

For more cardio, you can check out my kickboxing programs.