This course if for people who wants to get in shape and become fit without the need for Gym membership.

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

With your 1 monthly gym payment, you can buy a pull-up bar and a dip bar.

Apart from these, you only need your own body and will.

There are some things you need to know to build muscle. There is a lot of information pollution on these issues, 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 have to train properly.

you should sleep quality sleep 8 hours and you should eat healthy.

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 wonderful program for you. I have worked with thousands of students as a personal trainer. I am sharing all my experience in this matter with you.

Let's talk about what you need to do now.

Training frequency

In general, training 3-5 times a week will be sufficient for improvement. The frequency and intensity of training varies from person to person. Everyone's lifestyle is different, their sleep patterns, what they do, their stress levels are different from each other, for example, a physical worker cannot be the same as an office worker.

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

If you always train at the same intensity, you will not be able to improve.

You will apply the progressive over load technique for muscle development.

Progressive overload simply means increasing training intensity step by step.

How will you adjust the training intensity?

1- Increase the number of repetitions...

You can increase the number of repetitions. For example, you can only do 5 push-ups at the beginning. You have to increase it step by step. Once you can do 15 push-ups with proper form, you can move on to the next step.

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

Again, to give an example over pull up. There are many types of push-ups. You can try hard versions of them.

3- INCREASED THE NUMBER OF SETS.

With the right form, you can do 15 repetitions of 3 sets of push-ups. Start doing 4 sets.

4- Use the time under tension technique:

You can do 15 push-ups in 15 seconds. Do 15 push-ups in 30 seconds. so you have to do it slower.

5- add weight to yourself

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

6- As the next step, start training with gymnastic rings.

Gymnastic rings require much more muscle activation as they are not stable. You can do more muscle work in less time.

As the next step, you can take a look at the gymnastics ring program I prepared for you.....

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.

Basically, if you want to lose kg, reduce your daily calorie requirement by 400-500 calories.

If you want to gain kg, add 400-500 calories to your daily calorie needs.