I was intimidated, mocked and mocked at me. Bodybuilding changed everything. Want to disperse the clouds over your head and overcome the sad mood? Find the key to success and strength with a guide to training programs for beginners!
How to start doing bodybuilding at a young age!
I am now 26 years old, but I remember very clearly my youthful years. I was intimidated, mocked and mocked at me. I had a low self-esteem and lack of self-esteem.
At some point, I decided that it was time to do something about it, and not spend the rest of my school years in self-flagellation. Fortunately, I began to exercise in lifting the weight, and later – I started bodybuilding.
Over time, it has improved my life in many ways, giving me more confidence and confidence in myself. I also remember how awkward I was when I started bodybuilding at the age of a teenager.
As soon as I first opened a bodybuilding magazine, I immediately ran into a sea of articles, advertisements, etc.
But the problem was that they all gave different information! Eat more proteins and less carbohydrates. No no no. More carbohydrates and a moderate amount of proteins! Do only small loads. No, no, use more intensive work!
I am sure that many teenagers faced the same problem! Who should I trust? What sources of information are reliable and which are not?
Well, I will not arrogantly assert that I know everything and can not be mistaken, but I spent much of the last ten years of my life studying training and nutrition. At present I am writing a doctorate in dietology on the topic of protein metabolism in muscles. So, I want to try to analyze everything that we know from the available research and how you can apply it to get the maximum result.
I am also a professional bodybuilder with 7 years of experience in competitions, so I experienced many ups and downs related to bodybuilding, which I would like to discuss. Including we will talk about how to make the activities of this sport interesting and full.
This question is both simple and relevant at the same time. I started doing weight lifting using sandbags in the basement of my parents. Of course, there was a limit to my abilities, but still I got a pretty good result for the first 6 months, using basic exercises.
In the end, my parents bought me a sports bench and several bars and dumbbells, so my possibilities expanded, but soon I outgrew them. I became a member of the local team of bodybuilders and trained there last 3 year of school.
If you can afford to engage in the gym or your parents want you to train and you have the opportunity to purchase a subscription, then, I tell you from my experience, it's worth it. In the hall you can perform more exercises and, as a rule, there is a better atmosphere for classes.
Some people prefer to train alone in their garage or basement. And there is nothing wrong with this, but it will not be possible to perform as many exercises as in the hall.
Some sports clubs offer family discounts, so if you convince your parents to also purchase season tickets, it is possible that you will save money. Many parents (but not all) will be pleased with the opportunity to make a gift that will support their child in good physical shape, rather than buying a XBOX 360 game console.
This question is really hard to answer. Honestly, someone who does not have training experience will get results from any set of exercises.
In general, when you train with weights and give a muscle load that has not been given before, it will try to withstand this weight. This means increasing the muscle fibers involved in the exercise, as well as increasing the size of the muscle. However, it is always better to start with a structured set of exercises.
It has already been scientifically proven that the primary importance is not single, but multiple training of each part of the body throughout the week. I was convinced of this on my own experience. Many will argue that training one part of the body several times a week leads to muscle overload, but this is far from the case.
Trying for the first time to train repeatedly every part of the body, you will feel a strong pain in the muscles and, perhaps, feel psychologically exhausted. Many people will call these symptoms signs of overload, but it is not.
For a while, you may feel a slight overload, but after several weeks of training each body part several times a week, your muscles will get used to, and you will find that muscle strength increases incredibly fast, and after doing the exercises, pain is no longer there.
This phenomenon is called the effect of repeated loads (EPN) and is described in detail in the scientific literature. Training each body part once a week can be effective for beginners, but I believe that with time 2-one-time sessions increase the strength and volume of muscles much more.
When you swing the muscle with the weight, it increases to withstand the load. The muscle grows by increasing the synthesis of protein.
Due to the increase in protein synthesis, the muscle produces contractile proteins and inserts them into muscle tissue, gradually making it stronger and bigger.
After one workout, protein synthesis remains elevated in skeletal muscles for about 48-72 hours maximum. If you only pump muscle once a week, it will produce new muscle tissue within 2-3 days after training. And the rest of the week (4-5 days) growth will not be observed. But you can again give a load on the muscle to support its growth!
The best start of training, I believe, is a split "top / bottom". It is simple and effective. Even after 5 years of training, when I was just over 20 years old, I was getting really good results using the 4-day split "top / bottom". They can be used in several ways. Here is one of them:
- Monday: top
- Tuesday: bottom
- Wednesday: holiday
- Thursday: top
- Friday: bottom
- Saturday and Sunday: holidays
Thus, the weekend remains free, and if you work on Saturday and Sunday, you will not need to think about training.
But if you do not have enough time during the week (for example, after lessons you are engaged in some kind of sport), then you can choose for training sessions Saturday and Sunday and two less busy weekdays.
This split allows you to swing every part of the body 2 times a week and leaves complete 3 days for physical and psychological recovery after training.
To begin to train best with "basic" weight exercises with the use of bars and dumbbells and mastering the correct technique for their implementation.
These exercises are not only important, but they also require good technical skills, and it is necessary to master the correct technique for their implementation from the very beginning, otherwise incorrectly learned movements can harm you in the future. While you are studying the technique of doing exercises with free weights, you can also work on a simulator and a low block, which does not require special training.
Below are a few exercises for each part of the body that I recommend learning to perform correctly. Do not forget that there are a lot of videos and photos that explain in detail how to do the exercises correctly, so if you look around you will find a lot of useful information:
Do not be afraid to work on the simulators, as they can be very effective, but do not use them as a substitute for exercises with free weights to learn how to do them correctly.
"Volume of loads" means the number of approaches that you perform in one workout. At first, you can use small loads, but still get very good results. For beginners, I strongly recommend starting with smaller volumes.
When the muscle stops growing, you will need to gradually increase the load to keep it in suspense. Do not forget that the essence of muscle growth is that it can adapt to the load and better deal with it.
As soon as the muscle gets used to the load, it will no longer respond to it with the same growth. And so you will need to continue to "load" the muscle to ensure its further increase. This can be done in several ways. The most common method of "overloading" the muscle is to use more weight, which makes sense.
As you continue to train, your body becomes stronger. And while continuing to add strain, you will initiate muscle growth. However, there is a certain point to which muscle strength can grow. And when it ceases to increase, the same will happen with the growth of the muscle, if one focuses only on the force aspect of the overload.
What many people forget about is that the volume of loads, in fact, is another way of overloading the muscle. Using additional approaches in a set of exercises with the same weight, which, perhaps, you have already applied, it will still be significantly different from that to which the muscle is accustomed, and will try to adapt, increasing in size.
For example, if you performed dumbbell presses with a mass of 85 pounds, making the 3 approach 8 times, but found that muscle strength had not increased for several weeks, you might try adding an 2 approach to the same exercise . or several approaches of the other, or even add an entirely new exercise.
This is a new load and the muscle in response to it will try to adapt. Therefore, beginners usually do a small amount of workload, but after six months or a year, when muscle strength abruptly ceases to increase, it is time to add loads and, possibly, the use of force techniques such as negative repetition, forced repetitions, supersets and drop sets.
I do not think that there is any type of set or load that needs to be strictly adhered to, but within the framework of useful advice, perhaps the following sets of exercises will be a good start:
Program for beginners (less than 1 year of regular training)
- Quadriceps: 3-5 training approaches
- Two-headed muscles: 2-3 approach for training
- Calf muscles: 3-4 approach for training
- Back: 4-6 training approaches
- Chest: 3-5 training approaches
- Shoulder: 2-4 approach for training
- Biceps: 2-3 approach for training
- Triceps: 2-3 approach for training
Program for athletes with little experience (1-3 year of regular training)
- Quadriceps: 5-7 training approaches
- Two-headed muscles: 3-4 approach for training
- Calf muscles: 4-6 training approaches
- Back: 5-8 training approaches
- Chest: 5-6 training approaches
- Shoulder: 4-6 training approaches
- Biceps: approaches for training
- Triceps: 3-5 training approaches
Program for experienced (3-5 years of regular training)
- Quadriceps: 7-9 training approaches
- Two-headed muscles: 4-6 training approaches
- Calf muscles: 5-7 training approaches
- Back: 7-9 training approaches
- Chest: 6-8 training approaches
- Shoulder: 5-7 training approaches
- Biceps: 5-6 training approaches
- Triceps: 5-6 training approaches
Keep in mind that these are just general programs that you may need to adjust depending on the experience of each individually. If you have some weakness, you can increase the recommended number of approaches.
And if a certain part of your body is more developed than others, you may want to reduce the number of approaches. You can also change the amount of workload, as I did in my program called "Adaptive training program to achieve muscle hypertrophy", which is described in the video compilation "The Life of a Professional Bodybuilder."
How many repetitions should I use?
Each range from 2 to 20 (in some cases even more) has its advantages and benefits. A smaller number of repetitions develops the general muscle strength and contractile tissue, and more repetitions fills the muscle with liquid and helps it accumulate glycogen.
What is glycogen? Glycogen is the main form of storing carbohydrate energy (glucose), which accumulates in the muscles. When there is a lot of glycogen in the muscles, they look full.
The average number of repetitions includes a little bit of the first and second, so it's important to apply the entire range of repetitions and benefit from each of them. For a more detailed description of the purposes of using different ranges of repetitions and how to implement them in the exercises, you can find in my article "The presentation of repetitions – the truth about repetition schemes!".
What kind of diet should be adhered to?
As a rule, I do not believe that any diet suits every person. The metabolism of each of us is unique and reacts differently depending on various factors. I want to talk about each macronutrient and the dose of its use that I recommend.
I am sure that many have repeatedly heard that it is recommended to adhere to a high-protein diet for building muscle mass. And it is not groundless. Products with a high protein content are necessary to stimulate the synthesis of skeletal muscle protein and gradually using them leads to an increase in muscle size. However, today many trainers recommend using protein in such quantities that will help achieve maximum development of muscles.
Many "gurus" of dietetics are advised to use more than 3,5 g per kilogram of body weight, although there is no evidence that this amount is more useful than 2 g per kilogram. Moreover, there are certain confirmations that the consumption of protein in excessive doses can, in fact, cause a decrease in the level of protein synthesis!
In addition, adolescents are always more susceptible to the anabolic effects of consumed proteins and to obtain these effects they do not need it as much as adults or older people need. Therefore, I believe that for the beginning bodybuilders the optimal amount of protein will be 1,5-2,5 g per kilogram of body weight. 2,5 g per kilogram of body weight will cause a maximum anabolic effect and, perhaps, it's even a bust, but it's better to always take a little more than less.
People with more intense metabolism (ectomorphs) should consume a little more protein, just to cover the daily need for calories, whereas mesomorphs need less protein.
Adolescents with slow metabolism (endomorphs) may also need more proteins, but not because they burn calories faster, but because proteins have a thermogenic effect, and their higher content in the body can help to avoid unwanted gain in weight
Those who adhere to the diet to lose excess fatty deposits, too, need to consume more proteins, because the need for them increases during caloric fasting. On the other hand, by consuming more calories to gain weight, you will need less protein, since excess calories will protect the consumed proteins from oxidation ("burning" for energy).
Carbohydrates have earned a fairly bad reputation in recent years. Guru on low carb diets cursed them and stated that carbohydrates cause insulin resistance, type II diabetes and are the main cause of weight gain.
In addition to the fact that excessive consumption of carbohydrates really contributes to the development of type II diabetes and can cause weight gain, they can be successfully used in diets if you consume in the right amounts. Moreover, the study showed that proteins have an even greater anabolic effect in combination with carbohydrates.
In addition, the growing body of a teenager is more sensitive to insulin and therefore is tolerant of large amounts of carbohydrates than adults or older people. For those who do not know what insulin is, it is a hormone that is released in response to the release of sugar into the blood.
When you use carbohydrates, they enter the bloodstream in the form of glucose, and it causes the secretion of insulin by the pancreas. Then, insulin lowers the glucose level in the blood, supplying it to various tissues, such as muscle and fat.
The goal of consuming carbohydrates should be to use them in sufficient quantities to maximize their entry into the muscles and minimize – into adipose tissue. This is another reason why you need to combine proteins with carbohydrates; A study by the University of Illinois has shown that the use of proteins together with carbohydrates helps penetrate the latter mainly into the muscle, rather than into fat tissue!
Thus, not only carbohydrates increase the anabolic effect of proteins, but proteins in turn do not allow carbohydrates to accumulate as fat! The recommended dose of carbohydrates is 1,5-3 g / lb.
Ectomorphs should be guided in the consumption of carbohydrates at their maximum doses, which are recommended, mesomorphs – at medium doses, and endomorphs – at minimum.
If your goal is to lose weight, you probably want to reduce this amount by about half. Keep in mind that in your daily diet there is 30-50 g of fiber. Along with maintaining normal digestion, cellulose monitors the digestive tract, increases thermogenesis and thanks to it you get more pleasure after eating.
The use of fats is necessary to maintain the integrity of the cell membrane, healthy skin and hair, as well as for the synthesis of various hormones, including the building hormone of the muscles of testosterone.
Adhering to a diet with a very low fat content, you can provoke a shortage of essential fatty acids (NFA) and lower testosterone levels. To maintain a normal level of testosterone, you must include enough fat in your diet.
I'm sure that at the moment many people think: "So why not just eat a ton of fats and do not increase the testosterone level even more!" I'm afraid this will not help.
Lack of fat will undoubtedly lower testosterone levels, but excessive consumption of it will NOT make its level above normal. By the way, one study showed that foods with a very high fat content actually inhibit the production of testosterone!
Thus, the most important moment in the consumption of fats is a measure! I recommend eating 0,25-0,45 g / pound of fat. Such sources of fats as flaxseed oil, fish oil and various types of nuts can provide a normal amount of NFA, but do not be afraid to include in your diet lean beef (lingeness -> 90%).
Remember that different types of meat and dairy products also contain a large amount of fat.
Experiments with doses of macronutrients:
Keep in mind that it is important to experiment with the doses of each of the macronutrients. If you are trying to gain weight and eat 175 g protein / 325 g carbohydrate / 60 g fat per day, but the result is not, try to increase the intake of carbohydrates by 15-20 g per week, until the effect is seen.
If this does not work, add some more fat or protein. Bodybuilding is closely related to experimentation, and I want to reiterate that I give only general recommendations.
How often should you eat and how to dispense doses of macronutrients?
You will hear from people that the more you eat, the "higher the metabolism becomes." This, by and large, is a myth. Contrary to popular belief, 8-mirage meal intake instead of 3-4-one-time according to scientific research does not increase the level of metabolism. But more frequent meals (4-6 once a day) may be preferable, because if you make smaller breaks between the intake of protein products, you will be able to stimulate protein synthesis more often.
However, too frequent consumption of food can only do much harm! A study in the University's laboratory in Illinois showed that too frequent meals interfere with the anabolic response to protein foods. Thus, again, the importance of knowing the measure emerges.
4-6-one-time daily intake of food should allow to remove all the benefits from more frequent consumption of food without causing any problems. Remember that the diet is also important.
3 the most important daily intake of food is breakfast, food intake before training and after training. The study showed that a correctly formulated breakfast will help to avoid attacks of hunger in the afternoon and transfer you from the catabolic state (from nighttime starvation) to an anabolic state.
Proper meals before and after exercise enhance the anabolic effects of weight-bearing exercises and accelerate recovery after a set of exercises. You will want to distribute the dose of protein equally between most meals, but the main portion of carbohydrates should be consumed for breakfast / before training / after training.
These are the hours in which your body is most sensitive to insulin and will be able to assimilate carbohydrates to the muscle as much as possible. I would recommend eating about 10-20% of the total carbohydrate for breakfast, about 25% of the daily carbohydrate dose – before training and 25% – after it. The remaining 30-40% should be distributed relatively equally among the remaining meals.
I advise you to consume the least amount of fats (<8 g) during the maximum dosing of carbohydrates (breakfast, before and after training) and then distribute the remaining fat evenly between the least saturated carbohydrate meals.
What supplements should I take?
You really do not need any additives. Keep in mind that most of them will not help much, and full exercise and diet will bring you much more impressive results than any supplements. However, there are several standing among them that will be useful for teenagers.
Whey protein is a high quality protein source, which includes a huge list of amino acids. It, as a rule, is pleasant on taste and quickly digested, that as soon as possible to deliver amino acids to muscles!
If you drink a cocktail after a workout, it can enhance its anabolic effects. Also, they can replace the usual food, when there is no time to prepare dinner or not at hand products that could be sources of protein.
Amino acids with branched chains (BCAA)
BCAA increases the intensity of protein synthesis, and also prevents the loss of muscle mass during a diet. The recommended dose for adolescents is 10-20
This additive, like no other in the history of their existence, has demonstrated its value. It increases the strength and volume of the muscle, and in some cases reduces fatigue during training. But you do not have to strongly succumb to the advertising of creatine of a new generation. The monohydrate has passed the test of time and is just as good, and maybe even better, of any more expensive advertised alternative products.
Beta-alanine reduces fatigue, increases the strength and action of creatine! This is a relatively new additive, but very promising.
Citrulline Malate reduces fatigue and there is some evidence that it also enhances the synthesis of proteins! Citrulline is another relatively new additive, but quite promising.
Multivitamins provide the body with the necessary for full growth and recovery of vitamins and minerals. However, do not abuse them, because many of them in large quantities have a harmful effect.
Fish oil and linseed oil are excellent sources of essential fatty acids, maintain a normal level of hormones and prevent unwanted gain in weight.
This is not all the list of existing useful additives, but since the budget of adolescents is limited, I thought it would be appropriate to reduce it to those products that, I believe, are the most effective ones that are offered on the market.
Why does it take so long to pump up muscles?
Why is this not happening faster !?
I will speak honestly and frankly. Muscle building is a long and rather difficult process. Any article that states that a specific training program will increase the amount of your hands by 2 cm or add 10 kg of muscle mass for 6 weeks, lies. It takes much more time.
Muscle building takes time. According to the study, the maximum number of amino acids that can accumulate in the muscles per day is approximately 5-10
Suppose that your muscles daily accumulate the maximum number of amino acids, then for a year – 3650 g (365 X 10g). This is approximately 3,6 kg of pure contractile tissue. And the muscle consists only of 1 / 3 from the contractile tissue and on 2 / 3 from the liquid. Then about 7,2 kg of fluid will account for 3,6 kg of contractile tissue. This means that somewhere 11 kg of muscle tissue per year is almost the maximum possible for a bodybuilder.
There will also be people whose genetics will allow them to exceed this figure, but for the most part this will be the maximum point, and the rest will not be able to reach this level either. 11 kg per year is slightly less than 1 kg per month, 0,25 kg per week and about 30 g per day! So yes, it will take a long time!
If you are impatient by nature and want to see results right away, then I'm sorry, but bodybuilding is not for you. You may not have enough willpower to overcome the desire to get immediate results. You must be persistent, hard and work hard to build muscle.
Do not despair. Even if you gain 5 kg of muscle mass, it will be very good. I know that it seems not so much, but the next time you come to the supermarket, look at the 5-kilogram piece of meat . LLC, IT IS PRETTY MUCH! Try it on yourself . such a mass of muscles will completely change your appearance! If you increase muscle mass by 5 kg for a year, then for 10 years it will be 50 kg!
Teenagers should not focus on immediate results. If you dwell on this, I'm afraid you can get discouraged or take the path of using funds that increase productivity.
I will not debate about the benefits or harm of steroids and productivity enhancers, but no one should take exogenous hormones unless they are all right with the hormonal workings out. This will only provoke problems in the future.
Steroids have a positive effect for 4-6 weeks while you take them. But you should stop to drink them, and you will begin to lose a lot of muscle mass and strength, which will make you again return to their reception. In the end, it can put you on the path of constant use of steroids at a young age, which is clearly not quite what you would want, especially given the fact that, being young, you can achieve fantastic results without them.
Another problem many teenagers, which I had to face, is fast self-exhaustion. They train intensively for several months without rest, strictly adhere to the diet and do not allow themselves to go out with friends, and enjoy life. In the long run, young athletes become so exhausted that they quit training or completely drop out of the diet.
It takes years of training your mind and body to become as disciplined as a professional bodybuilder. And do not climb out of the skin, trying to achieve this at the beginning of his sports career. Pamper yourself with small pleasures and breaks, which will help you not to leave this long distance and will enjoy new sensations and experiences. Bodybuilding SHOULD BECOME PLEASURE!
Every day you need to do what you can enjoy. I take pleasure in the fact that I try to squeeze myself out of myself every day to the maximum, but I take only part of the time, and not all my life. Understand that in you as a person, except for appearance, there are many more interesting things. And if you evaluate yourself only by how you see yourself in reflection, you will not become happy, even with the largest muscles in the world.
I sincerely hope that this article will help you, young men, to enter the world of weightlifting and bodybuilding easier than you would have done without it. I remember what it means to be a teenager and start training without having a number of people around who could answer a series of questions.
Hello, I 20 years, the physique endomorph, weight 110 kg growth 178, was engaged in powerlifting, I would like to do bodybuilding, but where to start do not know I do all the basic exercises but, instead of dumping subcutaneous adipose tissue, everything adds up, eat the bite, chicken, milk , vegetables .. tell me what to do?
Guys to me 17 growth 183 cm weight 63,900gr and I would like to know from what weight I start better bench press and pull. )))
With one that you can squeeze 10-12 times.
And why it is necessary to take such weight that with it 10-12 to squeeze out so muscles work better or as, prompt please I the beginner.
With this number of repetitions, both strength and muscular endurance develop. That is especially important for beginners. If you do less, it will basically increase strength, if more, then endurance.
Very useful article for those who decided to engage in bodybuilding at an early age. Everything is consistently disclosed, the topic is fully disclosed, there are no questions to the author. The only thing, I think, is that all young people should say that it is better to conduct any training in the presence of a coach. Since if it's wrong to assign a diet or do the wrong exercises, then you will not achieve any results. Or you can even make yourself worse. Especially if you start taking protein supplements without consulting a doctor or trainer. And so, success to all who play sports!
Recently I began to add my working weight. Now I 17 years I weigh 63 kg. When I did the bench press 75 kg told me that I better no longer did 70 kg otherwise it could lead to some kind of joint disease. How do I respond to continue adding weight or leaving 70.
It is quite possible to get a trauma by performing a bench press "in the beat". If you follow the correct technique, then the risk of harm to the joints is reduced to a minimum. If in doubt, ask someone from experienced athletes to monitor the technique and make recommendations.
Thank you very much for the article! A lot of useful information)
Author HUGE thanks. He just started practicing in the gym and this article helped me a lot.