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 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.
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This 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)
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