Bodybuilding training program for beginners

"Lee, I'm working again, and I want to build muscle and get in shape as quickly as possible. But everyone always tells me that I speak several ways to go about it. Please help me, I need advice on what to do. "

This is one of the most common questions that fill my inbox on a daily basis. For people who can only work with a bodybuilding workout program the entire process is the beginning of a shattering experience. There are so many conflicting opinionsThere are about weight training and exercises that I do not know who or what they believe, not more.

I understand what you are through, because I experienced the same thing when I started bodybuilding about 17 years ago. People have always tended to use things more complicated than they really are. But if we put aside all the hype and down to the basics may be that the muscle-building and see a good physical condition is not very complex.

Do not get hung up withthe perfect training routine, with the exact number of sets and repetitions, or to plan the perfect diet, so start easy and do it. You can find ways to learn more and if you get a better one.

I'll be a good overview of bodybuilding training program for beginners, you can follow. You do not feel like exercise equipment. In fact, you could follow this routine with a basic home gym. But you can, I advise you to connectcommercial gym. In addition to higher-quality exercise equipment to choose from, there's a lot more energy in a commercial gym. And that will help motivate you to stick to your training and improvements.

Begin by working on alternate days. These will give your body enough time for recovery and muscle growth. Lifting weights will cause minor damage to the muscles so the body reacts by building the muscles bigger and stronger for the release ofDemands, which just laid on them. The muscles do not grow at work, they grow while you rest. If you need time to train your body to allow the repair and build muscles. Then repeat the process of preparation and rest.

A common mistake that novices make many bodybuilders is thought that the more you train, the best results they get. This is not true, what happens is because the muscles removed, but never has the opportunity to buildagain. This is what in bodybuilding as "training". If you can not build your whole body to form new muscles and may even lose some 'muscle mass you have now.

Here's a good, solid training routine that you can follow. This routine disconnects workouts by exercising your upper body during the first practice session, and then exercising your lower body in the second workout.

WORKOUT 1: (upper body)

Bench Press 3 sets10 reps (for cash)

Lat pull downs 3 sets of 10 reps (for the back)

Seated Shoulder Press 3 sets of 10 reps (for the shoulders)

Barbell Bicep Curls 3 sets of 10 reps (for biceps)

Tricep push downs 3 sets of 10 reps (for the triceps)

WORKOUT 2: (abdomen)

Leg Press 3 sets of 10 reps (for the quadriceps)

Leg curls 3 sets of 10 reps (for the muscles of the thigh)

Leg Extensions 3 sets of 10 reps (for the quadriceps)

Standing CalveRaises: 3 sets of 15 reps (for calves)

Abdominal crunches 3 sets of 25-50 reps (for the abdominal muscles)

With this workout routine every other day and the two training routine habit. Run, for example: Workout 1: Take a day off, Run Workout 2: Take a day off, and repeat the cycle with Workout 1

Before each operation 1 or 2 mild heating is used with about half the weight that usually bets for your work. The weight thatLift to the first few weeks should be light enough so you can complete the repetitions with ease. Then increase gradually over time, the amount of weight you lift.

A good goal would be to add up to 5 kg. each exercise per week. For the years as larger bench, pull downs, leg press, etc. This is quite easy to do, but for smaller exercises like bicep curls and tricep push-downs, you can not always be able to account for 5 kg jumps. There is a greatDifference between the addition of 5 kg. kg in a leg press 250 kg compared to the addition of 5. biceps curl in a 25 kg. So just keep that in mind and do your best, your strength, if possible, improved.

At the initial stages of your bodybuilding training it is better not to complicate things too much. Keep your workout routine simple and focus on the following constants. The main factor for success in bodybuilding is just stay there and focus on those frequent, small improvementsOvertime.

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Weightlifting and bodybuilding exercises: How to Do Alternating Weighted Ball Curls

Mass for biceps curls with different weighted ball. Learn how to strengthen and tone your biceps with this free training video. Expert: Kyle Brayer Bio: Kyle Brayer is a certified trainer and a specialist in sports conditioning. He is also the owner of Epic Fitness and a former U.S. Marine. Filmmaker: Dustin Daniels

Bodybuilding workouts, get rid of Fat

There are several types of bodybuilding training, you and your training of the election shall be by your desire to both build muscle, lose weight or build muscle are determined, while losing fat. The most important reason for building the body, burn fat and maintain muscle definition. Whatever your goal is training weightlifting, body building can help achieve this goal.

The food we eat are very important, an F Body Building training, because I do notthe right vitamins, minerals and fuels then workout your body will not be effective. Calcium is particularly important because calcium is necessary for burning calories and the calories into fat. You also need calcium for strong bones, which is also important when trying to build muscle.

You also need strong muscles and bones, calcium is needed for strong bones and healthy. You need to think carefully about where to get calcium than is the best choice limitedFat dairy products. Do not want to increase their fat intake with the intake of calcium.

To create the greatest possible number of muscles you need the food they eat and eat a high protein diet change. This protein is in the form of lean protein as you want to appear on every package of fat. In addition, you should have your daily calorie intake by about 500 calories. Eat more protein, your body will have the right material to build muscle.

For the best muscle growthbetween 5 and 12 repetitions of exercises and all systems should be 3 or 4 weeks. This ensures that the muscles work in different ways, and also make it far more difficult on the train. It 'also important to change your weight and then lift some light weights in good standing could. You should not lift heavy weights all the time.

The best type of training to build muscle is 5 to 12 repetitions for each exercise and make sure you change the exercises andCombinations of every three to four weeks. In this way, the muscles get used in any active way, not just one type of movement. You also want to lift the weight, what is important to be confused with heavy days easier to vary daily.

You need to do strength training or resistance training at least twice a week to maintain or build muscle mass, otherwise you will lose muscle with fat. Generally you should wait at least lift30 to 45 minutes.

If you only want to lose weight, then you will still need to do strength training, but should not lift weights too heavy. They are really just lifting weights, the muscle that remains. For those looking to lose weight and to use bodybuilding training, are usually not successful because of their diet. This should be the first area you look inside

BodyBuilding

Bodybuilding is a type of sport generally based on intense physical exercise, body building, usually anaerobic, consisting most often in weight lifting, an activity that is usually performed in fitness gyms, whose purpose is usually to obtain a body as defined and provided voluminous muscularly possible. Is also called bodybuilding, body building or weight training and not be confused with weightlifting or with athletics.

The culture has its first manifestations in rock art figures that were already using hand weights, jumps and exercises to increase strength. These behaviors aimed mainly at developing strength or size (body building), with the goal of survival as a clear purpose.

His first historical references we can find in classical Greece where the human body gained a cultural significance that has reached today. The muscularly overdeveloped bodybuilder or athlete can be seen in multiple representations, Hercules, Laocoon, friezes with warriors etc ...

Bodybuilding, fitness, exercises to learn all about bodybuilding, weightlifting, bodybuilding routines and workouts, bodybuilding pictures, bodybuilding nutrition practitioners, health, injuries that may suffer if practitioners do not work with bodybuilding techniques and loads appropriate forum Bodybuilding and fitness ...

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Bodybuilding Competition

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Bodybuilding does not have the outreach and support other sports receive from Agencies and Media. It is somewhat marginal compared to other sports.

However, the competitive bodybuilding is one of the hardest activities that an athlete can perform. Competitors in this discipline long periods of time devoted to its preparation, which are not always properly recognized.

Outsiders often blamed bodybuilding results of these physical chemical consumption, but the reality is totally opposed to this slanderous assertion.

If obtaining that level depended on steroids, the street could see scores of individuals with the same level as world champions of this modality.

Only the base resting on an extraordinary genetic constancy of training, proper diet and adequate supplementation can achieve the best physique of the competitor.

But this does not mean that bodybuilding competition does not involve certain risks.

We must take risks to participate in a major competition. But we must accept the responsibilities and try to minimize the risks. In this regard, it is wise to assume that bodybuilders seek to minimize risks.

The physical state that professional bodybuilders will compete not a natural state, and probably healthy, so why risk it. This assertion is not to say that bodybuilding is not a healthy sport. Of course it does. Weight training and develop the body are healthy activities, but the professional bodybuilding involves bringing them into one end. At that level, it is possible that health is no longer a priority: the goal is to become the best. And that means overcoming common human performance.

The same applies to other sports. For example, athletics, this is very healthy and pleasant, but if you intend to become a top marathoner, you must explore the limits of physical performance. That may not be healthy, and there are many risks in it.

These statements show that bodybuilding competition, properly played, is not more dangerous to health than other sports that can be made.

Bodybuilding Routines: 3 to 6 days

Workout Routine culture: 3 to 5 days.

One of the issues of most concern to the beginner is to choose the most appropriate financial and management in a program that can achieve the goals it has set.

If you go to a sports center is expected that the practitioner who is in charge of the fitness room is sufficiently qualified to assume the responsibility for designing an exercise program that allows us to optimize our time and effort. Experience shows that not always the case.

In some cases the monitor simply give us a photocopied routine and superficially explain the performance of different exercises.

In other cases the gym does not have monitors on staff and offers a service of personal trainers who naturally charge for their services at an additional cost if we can not afford.

In other cases, the degree of care or supervision is unsatisfactory and we can actually feel abandoned to our fate. In many cases, the assistant to a gym, ends up doing what he sees others more experienced practitioners or by self-training and follow the signs to journals offered.

As a teacher of fitness courses I have seen that most of my students are people who want to learn for the sole purpose of being self-sufficient because in his sports facilities do not find answers to their training problems or doubts in the field of food or dietary supplementation.

This article will offer the possibility of designing your own routines as the most common constraints and will provide objective criteria for choosing the most appropriate exercises to your purposes and needs.

Selection criteria for exercise

From the standpoint of the effectiveness of a bodybuilding exercise is judged by the speed with which stimulates muscle growth. We must differentiate, however, between a novice and one experienced bodybuilder.

The first is in learning phase and should know and apply all the exercises in order to master a wide range of performance techniques. Then focus on those that have proved effective in stimulating maximum muscle hypertrophy.

The characteristics of a proper exercise for this purpose are:


Allow to develop the maximum intensity index


Allow maximum muscle location


Allow maximum muscle congestion


Not cause injury

The first point concerns the need to stimulate the maximum muscle adaptation mechanisms, or recruit the largest possible number of muscle fibers and subjected to a sufficient degree of stress that forces them to hypertrophy. This is achieved by driving the maximum possible weight.

If you want further information I refer you to the article on the intensity and published in our magazine. The second point concerns the need for weight management affects mainly the prime mover muscle.

This means that if we move a lot of weight but we do not indiscriminately achieve a good effect of stimulation on the muscle you want to train.

The third point concerns the need to get that muscle training is appropriately the subject of irrigated order to receive the necessary energy substrates to develop a good job, otherwise you will fatigue early and not achieve the sufficient degree of stimulation.

Finally, it is useless above if we get injured and we have temporarily or permanently abandon the practice. If we notice that we exercise some type of trouble we must consider whether it is running properly and if so we must decide whether we should continue to do so or replaced.

Conditioning training program

When designing a training program must take into account our present and assess the conditions under which we can meet the goals we have set. Then I discuss some of the most important constraints to consider.

The first condition of the routine is the time available for training. The frequency of training does not always set in ideal conditions and often what could be considered optimum can not be implemented due to lack of availability.

The time can be devoted to meeting the overall condition of exercises and sets to perform and the days that we go to the gym determine training frequency and structure of the program.

The second constraint is the availability of material at the facility. If your gym does not have enough material, we will be conditional on choosing the exercises to perform. If you train at home and not have a minimum material, our achievements can be seriously limited.

The third constraint is the existence of injury or mechanical limitations that prevent us from making certain exercises. In some cases it will be useful advice beforehand for a functional recovery professional before designing our exercise routine.

The fourth constraint is our level of training. If we are beginners should start with simple exercises and gradually move towards more complex exercises or increased risk.

Once compiled the program we must consider also that the effectiveness of an exercise program lies not only in successful they are the choice of exercises, the breakdown of muscle groups or the execution order.

It also depends on a number of factors probably may know, but remember: a good diet, discipline, perseverance, self-improving, ability to detect errors and find effective solutions, and of course, a true athletic potential.

Muscular distribution sessions

The following are a few examples of routines that are tailored to the frequency of weekly attendance of students at the gym.

Routines 3 days

Routine A

Day 1,2,3: Quadriceps, femoral, Pectoral, dorsal, Deltoid, Triceps, Biceps and Abs.

Routine to apply on alternate days. If the routine is for a woman, we can include training buttocks, hips and adductors, may dispense with the arms if the student did not have enough time. This routine is applicable to beginners who can not attend the gym more than two or three days, something quite common.

Ensure good working frequency but does not allow extensive work for each muscle. The appropriate approach is to do one exercise for each muscle and about four or five series.

Routine B

Day 1: Quadriceps, femoral, Dorsal, Biceps, Abs.

Day 2: pectoral, deltoid, Triceps, Abs.

Day 3: Repeat day 1.

Next week:

Day 1: pectoral, deltoid, Triceps, Abs.

Day 2: Quadriceps, femoral, Dorsal, Biceps, Abs.

Day 3: Repeat day 1.

In this routine toggles, divide the total into two groups of muscles that are happening. The frequency is not bad and offers the possibility of including more exercises per muscle. You could set a fixed order of work, so that a working group and the other two days only one.

This would apply to people who for a time playing sports and despite the elapsed downtime, show, moreover, a muscle imbalance.

Routine C

Day 1: Quadriceps, femoral, Twin, Abs.

Day 2: Dorsal, pectoral, trapezes.

Day 3: Deltoid, Triceps, Biceps, Abs.

This routine carried on alternate days is designed to semidescanso periods or seasonal home. To maintain a moderately high intensity level and ensures a full recovery as each muscle is trained only once a week.

By focusing the work of several muscles in each session, you can develop a high number of sets for each muscle. Sticking with the number of sets per muscle to seven or eight large and small muscle four or five.

Routines 4 days

Routine A

Monday-Thursday: Quadriceps, femoral, Dorsal, Biceps, Abs.

Tuesday-Friday: Pectoral, Deltoid, Trapezius, Triceps.

In this case the total is divided into two groups of muscles in training twice each week. It is a classic routine that was used for volume periods. Its main drawback is the number of muscles must be trained in each session, making it impossible to develop a high level of intensity.

It is now little used and its application should be restricted to freshmen. The number of sets per muscle should be limited between five and six, otherwise the program is stretched to unbearable limits.

There is the possibility of meeting the routine double or triple session, but even so, the daily workload is unnecessarily high and although some time may offer some results eventually produces physical and mental saturation.

Routine B

Monday: Quadriceps, femoral, Twin.

Tuesday: Pecs, Triceps, Abs.

Thursday: Dorsal, Biceps, Twin.

Friday: Deltoid, Trapezius, Abdominals.

This routine is today one of the most used because it allows high intensity work and a good recovery. Is in line with the latest trends in terms of training, who are inclined to train each muscle once every six or seven days. It is ideal to apply it in double session.

Routines 5 days

Routine A

Day 1: Quadriceps, femoral, Twin, Dorsal.

Day 2: pecs, deltoids, triceps.

Day 3: Dorsal, Biceps, Abs.

Day 4: pecs, deltoids, triceps.

Day 5: Quadriceps, femoral, Twin, Biceps, Abs.

Classic five-day routine implemented by advanced bodybuilders volume periods and its use is currently restricted to freshmen.

It allows a high intensity of work unless it is done in double sessions and even then, the daily volume of training is too high. The training of each muscle are happening in the established order.

Routine B

Day 1: Quadriceps, femoral, Twin, Dorsal, Biceps.

Day 2: pectoral, deltoid, Triceps, Abs.

Day 3: Repeat day 1.

Day 4: Repeat day 2.

Day 5: Repeat day 1.

Routine for beginners who can go to the gym every day. Identical structure as the three-day routine B but with a greater frequency of training.

Routine C

Day 1: Quadriceps, femoral, Twin, Abs.

Day 2: Pectoral, Dorsal.

Day 3: Deltoid, Trapezius, Triceps, Biceps.

Day 4: Repeat day 1.

Day 5: Repeat day 2.

One of the most widely used routines in the recent past but today is already used by some bodybuilders. If carried out in split sessions, a high index of intensity and ensures a good recovery. The work of each group is happening in the correct order to complete the five days of training. After two days of rest will start by the group concerned. This means that muscles trained there once in a week, which ensures full recovery.

Routine D

Day 1: Quadriceps, femoral, Abs.

Day 2: Pectoral, Twin.

Day 3: Dorsal, Biceps, Abs.

Day 4: Deltoid, Trapezius, Triceps.

Day 5: Repeat day 1.

Routine similar to above but with a lower frequency of training.

Routine E

Day 1: Quadriceps, hamstrings.

Day 2: Pectoral, Twin.

Day 3: Dorsal, Abs.

Day 4: Deltoid, Trapezius.

Day 5: Triceps, Biceps, Abs.

Rutin is widely used by bodybuilders who need a lot of recovery because of the intensity with which they train and develop scratches to daily work activities or otherwise.

Routines 6 days

Routine A

Monday-Thursday: Quadriceps, femoral, Twin.

Tuesday-Friday: pectoral, dorsal, Abs.

Wednesday-Saturday: Deltoid, Triceps, Biceps.

Formerly used in competitive periods when the bodybuilder believed that the increase in training frequency favored muscle definition, which over time has shown that it is not true.

Routine B

Group 1: Quadriceps, femoral, Twin, Abs.

Group 2: Pectoralis, Triceps.

Group 3: Dorsal, Biceps, Abs.

Group 4: Deltoid, Trapezius.

Routine that allows a high level of intensity and excellent recovery. Similar to the routine of four groups in five days but with only one rest day.

Routine 3 days and one rest

Group 1: Quadriceps, femoral, Twin, Abs.

Group 2: Pectoral, Dorsal.

Group 3: Deltoid, Trapezius, Triceps, Biceps.

The emergence of this routine was a small revolution in the sense that it provided rest periods influenced by the weekly calendar and holidays established there.

The ability to train on Sunday and holidays, something that until recently was not feasible due to the policy of gyms, bodybuilding allowed complete freedom to determine the frequency of training they think best suits your needs.

Routine 4 days and one rest

Group 1: Quadriceps, femoral, Abs.

Group 2: Pectoral, Twin.

Group 3: Dorsal, Biceps, Abs.

Group 4: Deltoid, Trapezius, Triceps.

MENS WHITE BODYBUILDING GYM STRING POSING TANK TOP NEW GARY MAJDELL SPORT SIZE LARGEThis routine was a step forward in the idea that training could not be productive without adequate recovery. The idea that "more is better" gave way to "more intense is better, but whenever I recover."

The last step in the direction set by this philosophy of what constitutes routine training without a fixed or predetermined frequency. This means that the culture rests, simply, when you think you need. Thus, for example, can be trained based on a structure of four groups, with the following development:

Day 1: Quadriceps, femoral


Day 2: Rest


Day 3: Pectoral, Twin, Abs


Day 4: Dorsal, Biceps


Day 5: Rest


Day 6: Deltoid, Trapezius, Triceps


Day 7: Quadriceps, femoral, Abs


Day 8: Rest


Day 9: Pectoral, Twin


Day 10: Dorsal, Biceps, Abs


Day 11: Deltoid, Trapezius, Triceps


Day 12: Rest

As we see it does not follow a regular and rest periods are established according to the needs of each culture, training periods can be a single day, resting the next, or periods of three consecutive days with one day of rest or needed two off.

We believe that this structure is more reasonable and more appropriate since it leaves absolute freedom to establish work periods and recovery, but in the hands of a little mature bodybuilder (who knows little of himself, unruly, inconstant, some thoughtful, unmotivated ...) can be converted into an anarchic system unable to deliver.

Well, here are some examples of how to design your routine. I hope you'll provide guidance and with the information we upload, you can move forward on the difficult path of training and ensure that your efforts will be rewarded with success.

Bodybuilding Routines: 3 to 6 days. (Weight training)

Exercises All Day

YEARS OF DEVELOPMENT, ALONG WITH THE CHEMISTRY OF EACH OF U.S. AND THE DAILY ROUTINE, combine to establish our own "biological clock" BEDTIME and the Levant, in which we are feeling more alert and take the pain, OR WHEN WE ARE IN THE BEST WAY TO PHYSICAL ACTIVITIES. KNOWING AND UNDERSTANDING YOU OWN THE WATCH WILL MORE WEAPONS TO TAKE ADVANTAGE OF IT THE BEST OF BOTH physical and mental, FINDING THE BEST TIME FOR IT and do our best to not hamper its operations.

The activities we do during the day affect one way or another to our biological clock, which can impact on physiological functions, from heart rate and alter the function of the intestines, to modify physical performance. It is therefore not advisable to force it. By "force" when we break the rhythm that we commonly, sleeping later than usual; foods or drinks that stimulate the body to either pay more or to stay awake, sleep less or get up outside the usual schedule. Some factors that may contribute to the alteration of cycle:

Exercise every day

Drugs and medicine: caffeine, antihistamines, alcohol, sleeping pills. We do not recommend taking it one hour before bedtime, since it adversely affects sleep patterns (this includes sleeping pills unless prescribed by a doctor).

Stress: One of the most common causes, especially during the sleep cycle. Apart from the stress itself, are painkillers or nervous system depressants, which also alter the biological clock (another good reason to exercise yourself, nothing better to stressful combat exercise).

Sex: Fortunately, sex does not alter the internal rhythms, in fact, practice before going to sleep is the best way to get a good sleep, rapid and deep (no practice would be the error).

Travel: Few factors are as aggressive with the internal rhythm as travel, especially when we go to places with different time zones, there should be light when night comes when you should be sleeping ... The best way to minimize these effects is to try to get up and fall asleep at the time closest to your original cycle.

Triceps Dumbbell Exercises

Take a pair of dumbbells and lie on a bench inclined. Extend the arms forward and tip it back a little. The palms should be facing each other (A).

This is the starting position. Without moving your arms, bend your elbows lowering the dumbbells towards the head (B), and return it to the starting position.

Do 3 sets of 8 to 12 repetitions each. To understand why this exercise is better than others, imagine that the triceps are like leagues and are trying to throw at the head of a teammate. The more you stretch the leagues before releasing them, they will be faster and farther and hit harder.

When working the triceps in the tilted position, you are forcing them to stretch more than usual before the contract. Besides getting to be more effort to lift the weight. Doing so will be helping to gain muscle mass.