Of course, you can start strength training, only sensibly assessing your physical abilities and determining the goals.
We all know very well that if we have not raised nothing more heavier than the handle and cup of coffee in recently, then the body will be unusual if it happens tomorrow so that your body will be under a heavy bar.
Many people who are going to take their lurgeous steps in the power training believe that the organization of training for beginners in bodybuilding is very difficult.
But do not think that you were at a hopeless situation. After all, all athletes once started from scratch. It is important to decide firmly for yourself - you decided to build your dreams and believe that you will succeed.
At first training, you need to learn how to listen to your body and also carefully study the technique of all exercises.
There are wrong beliefs:
I work out only on simulators, why strain with a bar and study the equipment.
I will practice two to three months, I will be in great shape, then I will rest and will be visible further.
They start with this, they finish the same. But this is all self -deception, so you will not achieve anything, you yourself do not want to believe that you can do more.
We suggest you start with three classes per week with interruptions in one day. This is how the "classic" weekly split (schedule).
An ordinary person in order to restore muscles, it will take 7 days. The class of classes is specially designed so that each muscle group is “laid out” 100% only once a week. The muscles will already be restored to the next lesson.
For example, take the "average" program for beginners. We clarify that it does not require recognizing its overall significance. Each person has their own individual characteristics.
Before starting classes, be sure to consult a doctor if you suddenly had injuries, fractures or chronic diseases before. Do not count on "maybe", because health is the highest value.
Next, let's talk about the distribution of the load and already about the training program itself
At first, it is worth avoiding the weight that you want to raise for the sake of interest. It is necessary to increase it gradually, this will allow you to "get involved" in the training mode without danger to the body.
It is important to learn the technique of performing all the exercises, and especially with the bar and adhere to it clearly. This will accelerate your progress and protect from injuries.
The first day
We begin to train the back, or rather the most basic and noticeable widest muscles. The first we are performing the basic exercise "The craving of dumbbells in inclination." Put on your free hand and follow the next 3 approaches by 8 - 10 times.
Next, we continue to work with the widest back muscle. On the “Upper Block” simulator, we carry out the thrust of the upper block to the chest in a sitting position. Kollion of 3 - 4 sets of 10 - 12 repetitions.
We work and develop our legs. There is an erroneous opinion that your legs can begin to train later, since they are not so visible. It is very important to develop them with other muscle groups, this is necessary for aesthetics, strength and generally harmonious development of the body.
Therefore, exercise number one - squats with a bar on the shoulders. Here the legs are worked out from and to. But since you are just starting your way in the training, take just an empty vulture. Squat in 2 - 3 approaches by 15 - 20 times. After a couple of three weeks, add not large pancakes.
Also, people who are not accustomed to physical activity are recommended to bend their legs on the simulator in a sitting position, and bend them on the simulator in a lying position. Thus, your muscles and ligaments will wake up, and you will not be afraid that you will be injured. We put one choice after squats.
Press. This is an important muscle group consisting of different departments, so we will perform exercises for the press in all classes. Let's start with a short lifting of the body in a lying state (for the development of a direct abdominal muscle) and the rise is deeper for the middle part.
To develop the upper part of the flat muscle - 3 receptions of 15 repetitions, for the middle part - 3 receptions of 15 repetitions. The respite between repetitions should be minimized, no more than 30 seconds. If for you this part of the training took place on a hurray, while finishing work on the press, you felt that there are still several tricks, then the exercises should be done with a load, namely something to put something on the chest.
So, the first training day is over. If the classes took place with permitted breaks, then the total training time will be no more than 40 minutes.
Second day
The pectoral muscles.
Here you need to slow down again. Do not rush and immediately grab the bench press from the chest with a large weight, however, the rejection of it will be a mistake, this is the most important base for the entire shoulder girdle. But since you are just starting, we also take an empty vulture and make 3 approaches 10 times.
After a couple of three weeks, add not large pancakes.
We continue to work with the chest and carry out the wiring of the hands lying with dumbbells. If in the bench press we trained the entire breast, then here we focus on the middle of the chest.
Hands
Now we go to our hands and begin to train triceps. Here we will take extension of the hands on the upper block. This is not a complicated but effective triceps exercise. We work in the range of 3 - 4 approaches to 10 - 12 repetitions.
Now go to the biceps. Probably the most popular muscle group with the press. Here we are performing an alternate rise in dumbbells with brushes. We make the usual 3 - 4 approaches by 10 - 12 times.
And at the end of this day we also make a press. Twisting - 3 receptions of 15 repetitions.
The third day
We start with pumping the shoulders, that is, deltoid muscles.
The bench press is sitting. Mostly the average beam works. We make 3 approaches 8 to 10 times.
Now the front of the deltoid muscle. In the standing position, we perform lifts of dumbbells through the sides.
Now the trapezoidal muscles are next in line. This muscle group gives the aura of power, it is developed harmoniously draws her shoulders and thicken the neck. Here we perform shrages with dumbbells.
Press. Now the load will go to the lower parts of the rectus muscle of the press, namely the rise of the legs in a lying position.
After loading the side muscles of the press. Here, inclinations with dumbbells or the thrust of the block to the side may come.
Raise the legs in the lying position - 3 receptions of 15 repetitions. Block traction in the side - 3 receptions of 15 repetitions. This exercise is performed on the left and right side of 3 doses.
Here your weekly training cycle has come to an end.
After some time, it will be necessary to increase working weights.
Change of exercises
It will also be necessary to include other exercises in your split. The main base - we do not touch the squats with the bar and the bench press. For the widest, instead of traction, the dumbbells in inclination take the rod of the rod in the slope, replace the upper block with the bottom.
For triceps, take French dumbbell, for biceps hammer rises. For the shoulders, instead of the dumbbells, we take the bench press standing or sitting, you can in the Smith simulator.
It is important to remember that it is necessary to adhere to the course of gradual loads. I congratulate you, and you congratulate yourself, we are already closer to improving our health, strength and beauty. But you should not relax, and there is no time. From Monday, again in the gym to new achievements.
Сonclusions
Often, newcomers in bodybuilding are not as simple as it might seem at first glance. The main thing is the desire and observance of all important tips and principles of a healthy diet and a healthy lifestyle. And do not forget about safety precautions.
The secret of success is simple: not only to train regularly and persistently, but also to recover correctly
Many newcomers are asked by the following questions:
How many times a week do you need to deal with?
Optimally 3 - 4 times a week.
Is it possible to fill out classes with bodybuilding after 40 or more years?
Of course, the age is not a hindrance, it is simply necessary to take into account some features.
Is it possible to engage in bodybuilding at home?
Of course, now you can easily purchase any sport inventory.
Do I need to take steroids?
No, this is not worth doing. Such drugs for an ordinary amateur, especially a beginner, will be detrimental. This is only for pros.
How to eat right?
You should start eating efficiently, try to eat only healthy food containing the optimal amount of proteins and carbohydrates. Also, if the goal is a set of masses, nutrition has its own characteristics, if losing weight is others.
