Programs and tips to start bodybuilding
Program for Beginners
Before starting your bodybuilding practice, read our tips to avoid the traps that many beginners commit. We will then propose training programs to begin effectively.
How many people signed up for fitness clubs and were disappointed with their lack of results? First of all, trainees are not “PROS”. The bad habit of the training rooms is to make trainees work rather than real pros, for reasons of cost. The client is aggrieved because he is paying a benefit that he will not receive.
Secondly, the “PROS” are not all competent… several diplomas attest different skills, choose a professional bodybuilding specialist who will satisfy your needs and not a choreographer who has no skill in bodybuilding or physical preparation.
Another point: athletes are not necessarily good educators. Don’t jump on the first bodybuilder in the room for advice. He may be passionate about what he’s doing and he puts his heart into training, but he may have nothing to offer you in terms of wise guidance on how to evolve. Often they make a lot of mistakes themselves and refuse to question themselves. If by observing you realize that he is still doing about the same training routine, change your path, he has nothing to teach you.
Before you run, you have to learn to walk
Once again the logic is relentless. If you want to progress and evolve safe over the long term, you must master the movements perfectly. To master movement, you need to use neuromuscular coordination (learning a gesture). Once the learning has begun and before you fall into the habit of habituation of the technically imperfect gesture, it is imperative to give your body the possibility of passing a higher course. You need to teach your body to feel what you’re doing. Space positioning is a tool that is provided to us at birth, but it is not often enough or rarely used for sedentary people.
Locate the work of muscle groups
Isolate the muscle that you want to have the most impact
Don’t always work with a mirror
Don’t take the train on the way. To the regret of disappointing you, your first sessions will not involve any specific movement for the arms, hamstrings, and calves. By trying to avoid the steps, you will waste time and find yourself in the doctor or physiotherapist’s office to treat the tendinitis that you have deliberately inflicted on yourself. Be patient: Rome was not built in one day.
Basic movements first
A good session for a beginner should contain almost exclusively polyarticular movements, called complete movements.
Don’t practice every day.
2 to 3 weekly sessions are largely sufficient and will allow you to fully recover between your sessions. Wait a minimum of 48 hours between sessions.
The more is not necessarily better.
Eliminate false beliefs that say the more one does better it is… this reasoning is counterproductive, you will stagnate more quickly due to overtraining or lack of recovery. A good workout should never exceed an hour. If you can do it in less time is even better. Run away from endless programs and those who advocate them. They’re bad coaches.
Start by learning
The first step in a gym is the hardest. On the contrary, your first program is the easiest, and so much the better. The point is to encourage you not to disgust yourself. In the program: abdominal and lumbar, pectoral and dorsal, quadriceps and shoulders. All right, your first workout is done.
How many rehearsals?
For the first sessions, and as I told you earlier, you have to learn, learn, learn…to learn a good technical gesture, you have to do a lot of rehearsals. Start with 15 repetitions, taking good care to breathe during the exercise.
How many shows?
You’re just getting started, so you have to be careful and do things gradually. Three sets of 15 repetitions are a good session, to begin with.
The primary goal: not to get injured
You’re a beginner in bodybuilding. You have no experience in handling additional loads, but you are overflowing with energy and you absolutely want to go fast, progress, gain strength, gain volume… as I told you earlier, we will start by learning. The perfect technical gesture will allow you to progress faster and longer. The workload must be sufficient to allow you to perform the exercise well, keeping you as far away from any risk of injury as possible. What load to use? Lifting “heavy” will not be your goal in the first sessions. All you need is enough to get your body to “overcompensate” and make new fabrics.
The recuperation between the series
Judge yourself, without however exceeding 3 minutes between each series and 5 minutes between the different bodybuilding exercises. Here you are, you have gone for a total of 10 strength training sessions in order to develop your muscle volume. As a result of this training, you must do some strength tests and estimate your physical condition. Only when you get these results can you really start your first training program.
Bodybuilding program to start
Every week for six weeks, the program will become more and more difficult. After your first week of body preparation, you will follow a breakdown of the sessions that will evolve from week to week: this mode of progression will increase the number of bodybuilding exercises and series that you will perform in order to increase the intensity while decreasing the frequency of training of the muscle groups. This program focuses on both strength and mass. If you find that you are unable to achieve the number of runs or if you are able to do more repetitions than we suggest, immediately change the loads that you have selected.
Although sports nutrition is not discussed here, you will need to adopt healthy eating habits, consume adequate amounts of carbohydrates, proteins, lipids, vitamins and minerals and also plenty of water!
General training (Monday/Wednesday/Friday or Tuesday/Thursday/Saturday))
You will work with all the major muscle groups in each of the three sessions of this first week. The rest periods will have to be kept short as you will have your work cut out for you. Start with the upper body muscle groups (pectorals, back, shoulders), then move to your thighs to rest your arms. Then go to the biceps and triceps and finish the program with the calves and ABS. Although the abdominal muscles constantly assist other muscle groups during exercise, you will focus particularly on ABD exercises throughout this program.
Number of series for each fiscal year: 3
Rest time between series: 1m30s