Bodybuilding for beginners

Bodybuilding is more than just strength training, but a lot of time and willpower. For a beginner who decides to become a bodybuilder, it is not enough just to go to the gym. It is necessary to have a sufficient stock of knowledge and basic principles of bodybuilding. Otherwise, it will be simply impossible to draw up a rational training program. A solid foundation allows the novice bodybuilder to adapt to regular strength training. The main thing is to approach the training process competently and not to burden yourself immediately. There should be no rush. The main bodybuilding is the correct distribution between stress and recovery.


Training diary

To keep track of your own progress, timely adjust the program, if necessary, the first thing any novice bodybuilder should do is to keep a training diary. The following points should be recorded in a personal notebook:

  • results;
  • workouts;
  • outline of workout programs.

Thanks to the diary, the athlete has the opportunity to monitor their progress and set new goals. In addition, achieving certain results written in a notebook is a motivating factor.

Proper nutrition is the basis for success in bodybuilding

Bodybuilding is not only a rational approach to training and recovery, but also a thorough approach to the choice of foods included in the daily menu. Food for the bodybuilder is a source of energy and material for building muscle fibers. A balanced diet for a bodybuilder involves following some rules, which boil down to the following points:

  • Separating carbohydrate sources, not mixing several foods at once;
  • drinking plenty of water throughout the day;
  • carefully controlling portions by weighing;
  • not eating foods with a high concentration of fats and carbohydrates;
  • using olive oil for salad dressing;
  • elimination of “empty” calories from the menu – soda, chips, factory juices and other drinks with additives, as well as snacks;
  • eating no earlier than two -Three hours before the start of the workout.

Allowed and prohibited foods

There are foods that are healthy and unhealthy for your figure. One is an obligatory part of the diet, while the other, on the contrary, is extremely undesirable and harmful. The latter is able to minimize all the efforts and efforts that a bodybuilder invests in training.

Healthy food

To build good muscle mass, be sure to include foods high in protein in the diet:

    • veal and chicken fillet (you can choose one of the two);

cottage cheese and eggs (chicken);

  • seafood;
  • legumes.

The listed food helps the athlete to get building material for building voluminous muscles, because it contains a lot of protein.

For effective training, an athlete needs energy, which enters the body along with food containing carbohydrates:

  • various cereals, but mostly buckwheat;
  • apples, cucumbers, herbs, tomatoes;
  • pasta.

The latter must be made from hard varieties.

What foods are bad for a bodybuilder?

It is impossible to achieve good results without giving up some products. They must exclude from their usual menu:

  • smoked meats;
  • soda;
  • pickles;
  • baked (buns, pies) ;
  • convenience foods;
  • confectionery.

Sticking to strict nutritional standards is half the battle. Beginners need to immediately review their diet and make appropriate adjustments. Otherwise, you won’t be able to gain good muscle mass. Carbohydrates and proteins are most beneficial after exercise. They should be consumed within the first 20-40 minutes after the end of the session.

Athlete’s diet. How it should be.

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Normalizing Your Schedule

Bodybuilding isn’t just a workout, it’s a lifestyle. If you want to benefit from the exercises held in the gym, you need to give up bad habits. No smoking, alcoholic drinks and lack of sleep. You need to sleep at least eight hours a day. The daily routine is of the utmost importance. It allows the body to adapt to the upcoming stress and feel refreshed and full of energy.

Full supercompensation, that is, the absence of fatigue, makes the training effective and maximally effective. In other words, you should only come to the gym well-rested. This does not mean that you need to arrange for yourself a long recovery period. The main thing is not to bring yourself to a state of overtraining and not to exercise when you feel unwell.

The concept of load progression

Программа тренировок для увеличения жима лежа

You cannot load from the first lessons to a state of complete failure. The results should be improved gradually. The progressiveness of the loads is different. It involves either a decrease in the speed of performing an exercise, or an increase in the intensity of training. Both options are more suitable for experienced athletes. It is better for a beginner to focus on working weights, which are gradually increased. This approach is due to the fact that beginners still cannot feel well the signals sent by the body.

Forced repetitions will only cause a lot of errors and can cause inhibition in progress. To prevent this, you should increase working weights and master the technique, and not chase an increase in the number of approaches performed. This approach should be followed in the first year of training. After 12 months of intensive and regular training, it will already be possible to focus on increasing the complexity of the training program itself.

To learn to understand the signals that the body sends, and listen to your own body, you should not immediately start with difficult exercises. Experts recommend focusing on basic movements first. Improving the technique in basic exercises allows you to move on to more complex ones without any problems with the correct execution.

Training program

Competent selection of exercises for a novice bodybuilder is the most crucial stage on which the further success of an athlete depends. A correctly designed program is the key to establishing a neuromuscular connection, which allows the body to respond to the movements performed, and also makes it possible to prepare for heavy loads, that is, progression. This not only sets a good foundation for more intense training, but also reduces the likelihood of injury. And if experienced athletes can already make up their own program, a beginner should definitely heed the advice of an experienced coach.

The first lessons should be devoted to circuit training. They consist of basic elements, which allows you to quickly master the technique of execution, as well as improve physical fitness and move on to more complex exercises without any serious problems. If you listen to this advice, then increasing the load will not be a problem.

Circuit training is great for absolutely all beginners, but only in the first stages. The further program is drawn up taking into account the individual characteristics of the bodybuilder, as well as the goals that he sets for himself. If the training plan is general or absent at all, real progress is simply impossible.

Warm up

Every novice bodybuilder must master the technique of performing three basic exercises – deadlift, bench press, squat. Of course, these movements alone cannot compose a program. It must be complemented by other elements. The main thing is not to forget that excessive loads and the addition of other complex exercises can lead to overtraining, as well as to a decrease in efficiency in mastering the correct technique.

The first thing a beginner should take care of when he comes to the gym is is to determine your working weights. This is not very difficult to do. The weight with which the athlete can perform ten repetitions for each exercise is considered suitable. The last repetition should be such that the next one simply cannot be done. If the set is easy, then the weight is low. When you can’t do ten repetitions, doing your best, therefore, the load is too large.

First cycle -1-4 weeks

After determining the starting weight with which they begin to work, they begin training. The main thing is to take into account that the load must be gradually increased. Each subsequent week, add 5 kg. For the bench press, the weight gain is 2.5 kg. This allows the load to be increased, but without overvoltage. Beginners should do even those exercises that in the future, when the individual program will be compiled, will become optional.

Second cycle – 5-8 weeks

There are no fundamental differences in the approach. Weights continue to increase with each warm-up set. When the moment comes that the sets will be given with maximum difficulty, the weight gain is halved, that is, 2.5 and 1.25 kg, and not 5 and 2.5 kg. It is necessary to rest between separate sets at least one and a half minutes.


Basic tips for beginners

Experienced and professional bodybuilders need more recovery period than beginners, who can exercise more often. This difference is due to physical aspects. Experienced bodybuilders strain their muscles much more. Beginners can afford to visit the gym more regularly, but it should be noted that the results will be noticeable in some in six months, and in others by the end of the first year of training.

Recovery is also required for those who recently came to the gym … It helps to normalize damaged muscle fibers. In this context, injury refers to “microtrauma”, which forces the body to direct its forces to repair the muscles, and, therefore, prepare for the next activities. In other words, the athlete takes a step back, but at the same time two steps forward.

For training to be of great benefit, you must constantly monitor your activities. In the diary, be sure to note the number of repetitions performed, working weights and other important nuances. These notes become the basis for the next program.

How long can you pump up?

Don’t expect instant results. Bodybuilding takes time nd regularity. To get a beautiful and well-defined body, you need to devote two or three years to training. Such a long period of time is required for the body to rebuild, implying a strong neuromuscular connection and the establishment of metabolism.

There are many methods by which a bodybuilder can train, but the most optimal one is considered to involve an increase in working weight. In addition, the age of the athlete also matters. Not everyone comes to the gym at 20 or 30. There are men in their 40s who decide to exercise their bodies. At this age, it is already difficult to withstand the loads that younger people can do.

To achieve their goals, everyone who comes to the gym in order to pump up their body must remember the following important nuances:

  1. Workout planning should not be neglected. Records should be kept regularly as they will help monitor the entire process.
  2. It is imperative to adjust your diet and time to rest. No supplements can be used as a substitute for protein and carbohydrate-rich foods. It is recommended to recover exactly as long as the body requires, but not more or less.
  3. Give all your best in training, but in the first months only in order to create a good base for a real intense strength load. In other words, they first prepare their body and learn to listen to it, and only then start hard training.
  4. Do not overuse large weights. The load should be increased gradually, and it is necessary to start with the one that suits a particular athlete.
  5. If you do not always have time to visit the gym, you can work out at home, having dumbbells, a barbell, a kettlebell. The main thing is that there are no breaks. Otherwise, all achieved results will be lost.

When starting training, you should be patient and systematically move towards your goal.

Дневник тренировок