Learn about training different parts of the body, sets, exercises, the number of repetitions, the technique of performing exercises, the speed of movements, rest between sets, the amplitude of movements, the frequency of training, duration and much more!
Author: Daniel Samar
Bodybuilders group exercises in accordance with body parts and train one muscle group at a time. To work well on the muscle, you need to perform 1-3 exercises. Experience shows that this type of training is most effective for bodybuilding.
All major muscle groups need to be developed in order to prevent muscle imbalance and the risk of injury, as well as not to spoil the appearance of disproportionate forms.
I see guys in their school who have huge breasts, back, arms, trapezoids, but completely undeveloped legs. They could raise 170 kg 5 times (I'm not kidding), but when you look at their feet, you realize that these guys never used them in their life. The volume of the hand is about 43 cm, but the calf muscles are no more than 33 cm.
There are many exercises for every muscle in your body. I will not now publicize their entire list.
I propose to go here:
The best way is to learn all this!
Warm-up is one of the most important things that you need to do before starting the approaches (sets) (not stretching). It will help to avoid injuries. Also, thanks to the warm-up complex, you will be able to raise more weight and fully load your muscles.
Do 1-3 approach warm-up exercises with light weights and proceed to the main complex. Say, for example, you can squeeze 90 lying a certain number of times. You start with 50 kg 10 times, then 70 kg 8 times and finish with one press 90 kg. So the blood enters the muscles, preparing them for what will follow. Never neglect a workout. This will not allow you to properly load your muscles.
It is necessary to perform approximately 2-4 approach of each exercise and do 3-4 exercises on each muscle. Do not perform more than 10 approaches for each muscle.
What is effective for one person can be useless for another. Some guys can make a bunch of approaches and exercises and never feel overwhelmed. I personally too can do this and see only excellent results.
The number of repetitions must be less than 10. For a large load, 4-6 repetitions are enough. But their optimal number is 6-8 times. These two types of repetitions are performed to increase strength and muscle mass.
Professionals claim that the same amount is used and when you want to give an extra load. The increase in repetitions does not help in this case. I recommend that you also not change the number of repetitions and approaches when you give an overload.
Increasing the number of repetitions to 12-14 will not be effective, since the muscles will no longer be receptive to the load.
I believe that a set performed technically wrong is just like an unfulfilled set. It is better to perform ideally than to pull weights without any technique and rules.
Take, for example, my friend; he already trains for more than a month, and started working with 12-kilogram dumbbells. Since my friend did not follow any technique, he still sits on the same weight today. I am not kidding. Perhaps the reason is not only in the absence of technology, but, in my opinion, it is precisely because of this that it does not progress.
This is everyone's business – what to do and how to do it.
Do all phases of recovery and calmly and deliberately. Such a measured pace makes it possible to achieve the greatest results.
Very rapid repetitions with abrupt movements can damage the muscle and connective tissues, whereas slow exercises rarely result in such consequences.
In general, most bodybuilders use a formula that involves a two second positive reduction (weight lifting), one-stage muscle retention at the peak of its contraction and a two-second negative contraction (weight loss).
Slow movements, in my opinion, increase the intensity of the set. Fast ones are a heap of garbage.
Most people do not think about breathing until they start weightlifting, but everything should happen naturally. Begin each set with a deep breath and exhale when performing the most difficult part of the climb. Take a breath for relaxation (or at the simplest phase of recovery) and exhale – for effort.
Rest should last from 45 seconds to 120 seconds, not more. First, experiment with several interruptions, because all people are different.
Use the full range of movements
Performing the exercises, apply the full amplitude of the movements. To maximize the muscle and prevent its damage, it is necessary to use the natural amplitude of the movements, which stretches the target muscle well.
For example, you train all body areas on Monday. Do I have to repeat the same on Tuesday or wait until Wednesday? And the answer will be that the body needs at least 48 hours for complete recovery after training, and sometimes more.
Physiological processes at the cellular level require rest and nutrients, and only after that you can again train the same group of muscles. There is a good proven rule: if at least there is a little pain in the muscles, you are not yet ready to load the same part of the body again.
The answer for beginners is then: conduct training every 2-3 days (or three times a week). The ideal schedule for classes will be Monday – Wednesday – Friday (or similar).
I started with 4 once a week and also continue now.
If you adhere to the performance of all exercises, sets, the number of repetitions and rest between sets, then your training will take about an hour. Until you gain experience, do not practice for more than an hour.
This should help you get started. But do not finish your reading on this. Go to the Dailyfit.ru website and read, read, read. The most important muscle for training is your brain (yes, it is not a muscle, but what a wonderful motto turns out). Learn more about training, then about nutrition and ask for supplements.
I still did not understand the creation of the program. It is worth doing exercises for one muscle in a row or diluting the exercises. Suppose I plan to work a day on the upper half of the torso, I should do 3 at once on 6-10 times on one simulator or do 10 on the first, 10 on the second, 10 on the third, and then repeat again twice the cycle from the first to the third training apparatus?
Thank you, Dmitry! Just tomorrow I'm going to the hall, so it's very timely)
Please, have any questions – please contact us.
Hello! It's great that I found this site before starting to practice! It so happened that for almost half a year I was lying. Now I got up and it's time to remind the muscles that they are muscles.)) I'm going to practice 3 once a week. You need to restore everything. Tell me, please, the program for the general recovery of all muscle groups, given that the right side does not work a little.) Or at least how to properly break muscle groups into these three times a week. I did not find people who knew people in my city . (In advance, I do not need recommendations about LFK – the passed stage.)
It is better to start recovery with light programs for beginners. Look, maybe you can use this program: http://dailyfit.ru/programmy-trenirovok/obshhaya-fizicheskaya-podgotovka-dlya-tex-kto-ne-gonyaetsya-za-massoj-i-relefom/, it is just designed for three days.
A wonderful conclusion of the article, that the most important muscle for training is our brain. And although this is not a muscle, but agrees with this thought for all 100 percent, because if you do not set yourself up to practice and once again engage in sports, then nothing will come of this venture. After all, success, first of all, depends on whether the goal is set and whether there is a desire for it. Therefore, every athlete must see the goal before him, then he will achieve significant results.