I happen to like a girl and on February 14th I want to confess and learn the language. And also I have a little bit changed my daily routine and so I can just lie around for a long time and I thought, and maybe during this time to build up muscles in some places, because there are ribs (back, chest, abs, etc.). Can someone share exercises, plan and stuff that after the Challenge I can start and after about a month I can "hide" my ribs?
I am no expert but if I was giving advice to my brother to build some muscle I would say these:
1. The important thing about building muscle seems to be pushing to or close to failure. I prefer just stopping short of failure since you get arguably the same benefits but less taxing on the nervous system. Actually in that sense, its actually better since you can train more often if you don't push to failure.
2. Now, after choosing whatever exercise you chose, find ways to adjust difficulty to bring yourself near failure towards 12 reps. (either adding weight, changing angles. you can go creative with this. my brother wears a school bag stuffed with books to do push ups). Lets say for wall pushups, you will go near failure at like 50 reps. But for regular push ups, you will go to failure near 4 reps. But in knee push ups you get near failure at 15, then its the best for u.
3. Now, choose how many days of the week you want to train. People usually prefer the push pull leg split. But if you don't have time, you can try the upper lower split
4. An extra advice, I usually advocate for training every part of your body, but sometimes its okay to narrow your focus. If you focus on less muscle groups for the month, your body will use all the nutrition on those muscles instead of all throughout the body.
I heard, sometimes body builders get bigger bicep when they stop arm training because their protein is more distributed to bicep now. Meanwhile other times bodybuilders get bigger biceps by including forearm training! Because forearms are the limiting factor.
So, I would say instead of choosing chest, tricep and shoulder at the same time, just focus on chest (since you are willing to hide the ribs) But this should only be a time limited approach. Because eventually you should give attention to other parts of your body.
5. Be patient
Growing muscle is a slow process. You are only giving yourself a month. Thats not enough time. But some growth is better than no growth right?
Lastly take my advice with a pinch of salt. I am no expert on these.
If you think any of my advice is mistaken, drop it. And if other people reading wants to correct me, I am very open
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