1. Set Realistic Goals

Beginners must understand the importance of setting realistic goals. Some people think they will look like Arnold after several months of training, and when their mass is far from their expectations, then often quit. Look: muscle growth is slow process, while beginners often get the first few rupture in a relatively short time, advanced exerciser can rarely get more than a kilogram of muscle mass in a month. In other words, when you begin with the training, it is realistic to expect 5-8 kg of muscle mass (which is much) in the first year of training and only if all perform as expected. Therefore don’t panic and do not throw away coaching simply for reasons that have not received 10 kg of muscle in 8 weeks.

2. There Is No Magic Program

Key of the progress is (and always will be) the amount of effort. Hard work, willingness and passion for progress with each new training is a real secret to increase muscle growth and strength, and not some revolutionary program.

Progression

Here we are  returning to our principle of the investment effort. True secret in the development of the muscle and power, is progression. You have to constantly challenge your body on progress because if you constantly repeat the same thing constantly, you will look the same. Prospects in training the goal of the game and not design the program, Tempo, or some other small things.
So, there are several ways for progress. What we want, is to force the body to become stronger. We do this with progress and it leads to increasing muscle mass.

Here are some ways to force the body on stronger work:

• Increase weights: You can cause the body in this way by adding a small weight and performing the same number of repetitions, E.G. If you did 10 repetitions with 100 kg on the bench press last week, and your next perform will be 10 repetitions with 105 kg then you are forcing your body to work. Obviously, this method of progress has its limitations because you can not continually add weight and expect that the body will always adapt. For example each week you enlarge the bench for 5 kg, this would mean an annual increase of 260 kg, which is of course impossible.
• Another way you can make body works harder is to perform more repeating in the series with the same weight.

       For example, if you perform 10 repetitions with 100 kg, and next perform will be with 12 repetitions you’ve made some progress. As with the previous methods you can’t  prosper infinite.

Increase the average weight

This is very similar to the first method, where the increase in weight refers to the maximum weight in the series, this technique applies to the raising  average or greater weight to more series.
For example, let’s suppose that you perform 4 series with 10 repetitions on bench.

Week 1

Series 1:200 kgx10 repetition (2000kg)
Series 2 210 kg x 10 (2100 kg)
Series 3 220 kg x 19 (2200 kg)
Series 4 225 kg x 10 (2250 kg)
The total weight lifted = 8550 kg
The average weight per series = 2137 kg
The average weight per repetition = 213.7 kg (214 kg)

Week 2

Series 1: 210 kg x 10 (2100 kg)
Series 2: 215 kg x 10 (2150 kg)
Series 3: 225 kg x 10 (2250 kg)
Series 4: 225 kg x 10 (2250 kg)
The total weight lifted = 8750 kg
The average weight per series = 2187 kg
The average weight per repetition = 218.7 kg (219 kg)

As you can see, although it is the largest lifted weight is equal, the weight in the second week has raised an average of 5 kg more.
This is called progression!

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