There you are finally ready to tackle a real program and we will help you. In the world of bodybuilding, there are two approaches to the implementation of a training program. There are those who prefer to work in full-body, that is to say, the whole body exercise during weight training. For this, they are 2 or 3 full sessions per week. Others prefer to work in Split routine, that is to say, divide and distribute the exercises over several sessions. For example, on Monday, back, chest Tuesday Wednesday thighs, Friday and Saturday shoulders biceps and triceps.
In general, it offers a split program when you are starting weight training room, but it is not a good choice. If you are a beginner, we advise you to work full body. Beginners often make the mistake of copying workout routines bodybuilding champions or movie stars, found in the bodybuilding magazines or online. It is natural to think that Arnold Schwarzenegger program or Ronnie Coleman is at the top as they are extremely muscular and titrated. But in most cases, these programs do not suit you.These are often endless splits that contain too many sets of insulation and exercises for each muscle group. To give you an example, one can come across sessions for tricep 18 series! These types of programs are unsuitable for beginners, too heavy and too infrequent to progress properly. Rather, they cater to advanced practitioners, endowed view doped.I'm not saying that you do not will progress with, but it is more suitable for a beginner to make a program that works the whole body during the session, and several times a week.
Full-body strength training program
Here is the full-body program for muscle gain, for beginners that work the entire body. Fitness program to perform 2 to 3 times per week to 2 to 3 months. Work, either with free weights or machines. Rest time between sets set at 1 minute.
- Bench Press: 4 * 12 (4 sets of 12 reps) - Chest, shoulders, triceps.
- Pushups: 4 * 12 - Dorsal, biceps.
- Developed vertical: 4 * 12 - Shoulders, triceps.
- Squat: 4 * 12 - thighs, glutes, lower back.
- Crunch: 4 * 10 - Abs.
After a general warm-up of about ten minutes on a cardio machine, you can attack the program starting with 2 light warm-up sets of 20 repetitions (2 * 20) to the bench press. Then, in subsequent years, 1 warm-up set (1 * 15) will be sufficient.As reciprocating the bench press, you can make dips, before the draw to replace tractions, the developed dumbbells instead of the developed vertical and leg press squat if you do not couvient or if you just do not the hardware.This fitness program has been tested successfully by many of the forum, and will give you good results. Rest assured, it contains enough exercise and series; there is no need to add more. In bodybuilding, you have to focus on quality over quantity. Stick to progress from one session to another on these basic exercises and results will be at the time
Tips for the program
You can see that no charge is indicated. You will start with a load that you control. Then you gradually add weight to as progress. See bases of training on how to proceed in formats, series and repetitions.As y ou can see, there is no isolation exercises for the arms.Beginners do not need to specifically work the arms because most exercises program already indirectly solicit. For example, pulls the back but also mobilize biceps; the bench press or dips also seek triceps at the back of the arm. In short, the work of the arms is optional. However, we suggest following a program including the arms, and for those who still want to work specifically and focus on the arms:
- Bench Press: 4 * 12 - Chest, shoulders, triceps.
- Pushups: 4 * 12 - Dorsal, biceps.
- Developed vertical: 4 * 12 - Shoulders, triceps.
- Curl Bar: 3 * 10 - Biceps.
- Front bar: 3 * 10 - Triceps.
- Squat: 4 * 12 - thighs, glutes, lower back.
- Crunch: 4 * 10 - Abs.
And after that?
After 2 or 3 months, and a few pounds more muscle, you can diversify your full-body program to continue to grow, or possibly change routine type (split, half-body ...). We offer you a full-body advanced program over 3 days, a half-body 4-day program, a split beginners program advanced split, a split pyramidal and also a high body program for those who want to work only the bust.
No material?
For those who have no or very little equipment, we offer a fitness program without hardware or Lafay method, as well as famous and popular program with 2 dumbbells.
The Beginner's Nutrition
We recommend reading the section bodybuilding nutrition to learn the basics of nutrition and what to eat, including the article on weight gain if you need to gain weight and lose weight and dry if your goal is to lose of pounds. The supplements used in the practice of bodybuilding not apply to you because as a beginner you will progress tremendously. Here, practice seriously, regularly, be patient and the results will be at the rendezvous.
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