Bodybuilding for beginners – basic exercises
“Basic, multi-joint exercises should form the basis of a beginner’s program,” says Stuart McRobert, author of Think. Bodybuilding without steroids”, which is called the “bible of natural bodybuilding”.
Basic exercises are called exercises, during which several joints work. Basic exercises simultaneously work out a whole array of muscles throughout the body, and not just one specific muscle. Basic exercises include squats, deadlifts, bench presses, incline rows, pull-ups, dips, and some others. It’s the compound exercises that build muscle mass the best, McRobert says.
Bodybuilding for Beginners – Isolation Exercises
Basic exercises will help to make the whole body more massive. But one “base” cannot achieve the correct proportions that bodybuilding strives for, Arnold Schwarzenegger writes in the Encyclopedia of Bodybuilding.
Therefore, the bodybuilding program for beginners should be supplemented with isolating exercises. Among them are lifting dumbbells and barbells for biceps and triceps – bending with different grips, French bench press. Working out the hips and lower legs in simulators – flexion and extension of the legs while sitting-lying. Working out the shoulders with wiring and lifting the dumbbells in front of you.
At the same time, Schwarzenegger, compiling a program for beginners, builds training as follows: at each lesson, beginners do one or two basic exercises with heavy weight, and then work out the “muscles of the day” with isolating movements.
Example: if a beginner trains the chest, then he starts with basic movements, a bench press and a barbell press on an incline bench. After these exercises in bodybuilding training, it is the turn of isolation: these are dumbbell wiring, pullovers, working in simulators.
Bodybuilding for beginners – initial program
There has long been a debate in bodybuilding about which program is best for a beginner. Is it a “full-body”, when all the muscles of the body are worked out during a workout? Or “split”, when different muscles are trained on different days?
Read on “USA Sport” – Train Like an Iraq War Veteran
With a sensible approach, both programs can have an effect, says Brooks Kubik, author of Dinosaur Training. No matter what type of workout a beginner chooses, there are a few rules to follow, Kubik writes: take at least a day of rest between workouts (for recovery) and constantly strive to increase the working weights on the bar.
Welcome to the best steroid store in USA!
Look for where you can quickly and easily buy, do not know where in USA to order pharmacological products that are useful in sports, which actually works, the content of the active substance in which corresponds to the claimed, and the effects are exactly what should be manifested? Well, we have a solution for you – online store, through which the purchase of sports pharmacology becomes a simple and, above all, a reliable process.
Bodybuilding for Beginners – Full Body Program
Bodybuilding complex for beginners is designed for 3 days:
Monday
Deadlift – 3 sets of 8 reps
Zhimlezha – 3 sets of 8-10 repetitions
Leg extension in the simulator – 3 sets of 12 repetitions
Curl for biceps – 3 sets of 10-12 reps
Twisting on the press – 3 sets of 30-40 repetitions (to failure)
Wednesday
Squats – 3 sets of 12 reps.
Pull-ups – 3 sets, max reps
Zhimlezha with a narrow grip – 3 sets of 10 reps
Standing bench press – 3 sets of 12 reps
Hanging Raise – 3 sets, max reps
Friday
Bent Over Pulleys – 3 sets of 10 reps
Gymnastics in the simulator – 3 sets of 12 repetitions
Dips – 3 sets of 10 reps
Seated dumbbell curls – 3 sets of 15 reps
Triceps French Press – 3 sets of 15 reps.
Twisting on the press – 3 sets, maximum repetitions.
Bodybuilding for beginners – “split program”
Split program for beginners is designed for 3 days:
Monday – Legs, Triceps
Squats – 3 sets of 12 reps
Gymnastics in the simulator – 3 sets of 12 repetitions
Lifting socks in the simulator – 2-3 sets of 15 repetitions
Zhimlezha with a narrow grip – 3 sets of 10 repetitions
French Press – 3 sets of 12 reps
Hanging lift 3 sets, max reps.
Wednesday – back, biceps
Deadlift – 3 sets of 6-8 reps
Wide grip pull-ups – 3 sets for max reps
Biceps curls – 3 sets of 12 reps
Seated dumbbell curls – 2-3 sets of 15 reps
Twisting on the press – 3 sets to the maximum
Read on “USA Sport” – Killer of people. All about the hellish exercise “Man Maker”
Friday – chest, triceps
Zhimlezha – 3 sets of 8-10 repetitions
Incline bench press (dumbbell or barbell) – 3 sets of 10-12 reps
Dumbbell curls – 3 sets of 15 reps
Zhimlezha with a narrow grip – 3 sets of 10 reps
French press (or alternately bending the arms of the dumbbells behind the head) – 3 sets of 15 repetitions.
Lifting from a prone position to the press – 3 sets for a maximum.
Bodybuilding for Beginners – Nutrition
When building muscle mass, it is important that the body receives enough nutrients to build new muscles, writes Joe Weider, trainer and author of one of the most popular systems in bodybuilding.
Beginners in bodybuilding should eat 5-6 times a day. At the same time, the body should receive approximately 2 g of protein for each kilogram of its mass: that is, we take body weight, multiply by two – this is how we calculate the required amount of protein.
The daily diet in the bodybuilding program for beginners should consist of a full breakfast-lunch-dinner and two or three snacks. For breakfast – oatmeal, banana, two eggs, toast. For lunch – buckwheat (durum wheat pasta), lean meat (beef, turkey, pork), vegetables, a piece of cereal bread. For dinner – chicken breast, vegetables (it is better to stop taking carbohydrates in the evening to avoid gaining fat mass). During snacks – protein shake, banana, nuts. You need to eat about every two hours.
Bodybuilding for beginners – program and nutrition for overweight
Obviously, a muscle-building training and nutrition program is not suitable for those people who come to the gym suffering from overweight, writes Joe Weider. Such people are advised to first get rid of fat.
Weight is shed by aerobic exercise (running, walking, swimming), circuit training (which may include power-heavy lifts) or weight training with high reps and medium weight. You will also need a special diet, which includes the rejection of fried, flour, hot spices and sugar. For its development, it is better to consult a doctor.
