Friends hello everyone! Today we’ll talk about useful tips for beginners who have just decided to devote their lives to sports and bodybuilding. Let's find out where to start, and not only in bodybuilding, but also in other sports.
Basic complex and warm-up
There are only three title exercises that are the basis: this deadlift, bench press and squats. Even the warm-up component is their option.
Actually, this cannot be called a warm-up, because the whole complex will include ten approaches, of which seven are performed with a different percentage of the weight of your one-time maximum (with it you can do ten repetitions to the state of “now I’ll fall”), and three sets of basic five times each. Additional tasks will be a plus.
The workout will be like this:
- five times with only a neck, without "pancakes"
- four times with a weight between 15% and 20% of your one-time maximum
five times with the same weight - four times with 30-40% of RM
- three times with 45-60% of RM
- twice with 60-75% of RM
- once with 90% of RM
Only after that do three sets of five repetitions with absolute impact.
For other exercises, we do one main set of eight times, before that - a warm-up in the form of one set of five times with a weight of 75% of the RM.
Training Program: Weeks 1 to 4
Exercise strictly three times a week.
In order for the main approaches to be the most effective, find out with what weight you can do six or eight times in a row. This is necessary in order not to force the muscles to work to a stupor, otherwise your health will suffer. One or two repetitions before the limit is reached, you need to stop the task.
After working a week, increase the weight in the "troika" by five kilograms (bench press by only two and a half!), And count the warm-up again.
Let the rest between working approaches be 90 seconds.
The first day
First, we do squats and bench press, three sets of five times each. We do deadlift only for two, but also five times. After incline press dumbbells and thrust of the same dumbbell with one hand in an incline, one approach for eight times. At the end of the "bar" - two sets of half a minute.
Second day
The first trinity of exercises will be the same as last time. After them, we do pull-ups, squeeze the dumbbells while standing and raise the bar “for biceps”, all in one set, each with eight repetitions.
Day three
The beginning is the same. After the “three”, there are squats with a barbell overhead, then we will pump the biceps of the thigh with the “Romanian” deadlift in one approach for eight times. The plank on the side completes the workout, two sets of half a minute per side.
Training Program: Weeks 5 to 8
We put on more weight every week. It became difficult - add only half. In the main sets, it is not necessary to increase it.
The rest is the same - ninety seconds.
The first day
The beginning has not changed from last weeks. But now we do dumbbells (inclined bench press and traction in one hand) in one approach, but six times each. After them - "bar" for two sets of a minute each.
Second day
After the main trinity comes pull-ups, standing dumbbell press and barbell for biceps, all in one set of six times each.
third day
First, the trio. Then squats (with weights overhead) and the "Romanian" deadlift for the legs, all doing one set of six times. We finish with a "bar" sideways for two runs for a minute.
Important Reminders
In order for training to benefit, you must not only go to the gym regularly, but also observe a rest regimen, which should include at least forty-eight hours. If you exercise more often, you will start to get sick.
In addition, be sure to make yourself the right diet and stick to it, so that your body receives all the necessary elements to maintain and increase your strength and mass.
And most importantly: be sure to perform all training movements in the presence of someone who can insure you. This may be a more experienced friend or coach. This way you can avoid an accident.
Like this simple program training will help you start your bodybuilding career right and give you the desired physical training. Good luck in your endeavors!
This is easily explained by the fact that correct execution in the working mode of these exercises is an almost impossible task for a beginner. At the same time, non-compliance with safety precautions during training significantly increases the risk of traumatic situations.
In order to thoroughly load the muscles, I advise you to include the following in your program in addition to the main exercises:
- pull of the upper block;
- bench press from the chest;
- squats in the Smith machine;
- lunges forward;
- calf rise;
- hyperextension.
These exercises must be performed the first couple of months after the start of classes. This will help to load the muscles and at the same time minimize the risk of injury, as well as strengthen the ligaments. In addition, you will have the opportunity to practice the classic technique of performing relatively easy basic movements.
Bodybuilding for beginner girls! A couple of words!
It has certain differences from male workout, which is associated with physiological characteristics female body. determined based on, as well as the physical form of a person.
For girls, the so-called universal workouts for the whole body are preferable. They are characterized by a uniform load distribution. I note that depending on the features of the constitution basic training complemented, with an emphasis on a weaker muscle group.
Tips for beginner bodybuilders! We are armed!
Some important tips forbeginners:
- Before starting training, you need to measure your indicators: the volume of the arms, chest, legs, neck, etc. I recommend taking pictures of your body from different angles. This will make it easier to keep track of the progress that will occur to you in the course of classes. Visual growth indicators will help create the right one.
- . It is important that the gym has the necessary simulators, bench press, power rack. As well as a set of dumbbells and weights. At the same time, for high-quality training, the presence of free space is necessary. What should also be considered when choosing a place to study.
- . The diet of a novice athlete should include nutrients and substances necessary for the body in the proper amount. If necessary, you can include in your diet, while all foods consumed must be appropriate for body type and diet.
Well, that's all friends. You have read my article "How to start bodybuilding?". I would be glad if you leave your opinion in the comments. I will also be grateful to you for the recommendation on social networks in your accounts! All the best to you, health and progressive training!
Bodybuilding or bodybuilding is not just strength training. This is a lifestyle that requires constant training and willpower. First of all, a beginner bodybuilder must have all the necessary knowledge to draw up own program training, which in the future will help him adapt to training in the gym. At this stage, the foundation of the physical form is laid. But there is no need to rush and load yourself with a dozen exercises at the same time. It is very important to remember that there is no hurry. The basis of this sport is the load system and the recovery system.
- The very first thing a novice bodybuilder needs to do is start a training diary.
- A training diary is essential for the following reasons:
- To systematize classes;
- To record results;
- To develop a training program.
Nutrition and daily routine of a novice bodybuilder
Nutrition rules
Basic nutrition rules:
- Drink plenty of water throughout the day;
- Never mix carbohydrates;
- Always weigh food;
- You can eat 2-3 hours before training, but you can have an apple snack half an hour before class;
- Exclude from your diet carbonated water, factory juices, and other products that consist of "empty" calories;
- Salads are best dressed with olive oil;
- Do not eat foods high in carbohydrates and fats.
Below are the foods that must be present in the diet of any bodybuilder.
Protein Sources
Foods high in protein:
- Chicken or veal fillet;
- Chicken eggs and cottage cheese;
- legumes;
- Seafood.
It is these products that contribute, as they contain a large number of squirrel.
Sources of carbohydrates
Carbohydrates can be obtained from foods such as:
- Cereals, in particular buckwheat porridge;
- Durable macaroni;
- Apples;
- Greenery;
- Tomatoes and cucumbers.
"harmful" products
Completely from the diet should be removed foods such as:
- soda;
- smoked products;
- Pickles;
- Confectionery;
- Semi-finished products;
- Buns and pies.
For a novice athlete, it is very important to adhere to proper diet if he wants to gain muscle mass. Also, all bodybuilders know that protein and carbohydrates should be consumed within 20-40 minutes after training, since it is at this time that they will bring the most benefits.
As for bad habits, you need to completely give up smoking, alcohol and lack of sleep. Sleep should be healthy and last at least 8 hours. It is very important to accustom your body to a systematic daily routine. This is necessary in order to feel as cheerful as possible during training.
You need to come to class only when you have reached full super compensation, that is, you have had a good rest. The duration of this period is not so long, so you should not rest for too long either. But still, it's better to rest and recuperate a little longer than coming to a workout feeling unwell, as this is a direct path to overtraining. Overtraining leads to many health problems.
What is load progression?
In order to learn to listen to your body, experts advise you to start doing basic complex exercises. But in this case, the execution technique is very important, it must be filigree.
Training program
The most important and crucial stage is the compilation of the first one, since it is the first classes that will help establish a neuromuscular connection and prepare the body for further training. In addition, if you stick to a properly designed training program, it will help to avoid injuries. For beginners, a program compiled by a competent trainer is of particular importance.
It is best if the first workouts are circular. The great advantage of this approach is that circuit training consists of basic elements. Therefore, this is a great way to prepare your body for a gradual increase in stress.
This approach will work for every beginner, but in the future you should switch to an individual training plan. Having a well-thought-out training program that takes into account the individual characteristics of the athlete is the key to a good result.
Warm up
Bodybuilding for beginners will begin with the development of three basic exercises, namely: , . But in addition to the basic exercises from the program for beginners, there are also additional elements.
To obtain visible result you need to try to perform all the exercises from the "basic three" with the maximum correct technique and also do not neglect additional exercises.
Arriving at the gym, the very first thing to do is determine your working weight. By working weight is meant the weight with which you have the strength to do 10 repetitions of each exercise until complete “failure”. It is this figure that will be the starting point, according to which it will be possible to further calculate the warm-up for each of the exercises of the triple.
First cycle -1-4 weeks
Before starting a workout, you need to determine the weight with which you can perform 10 repetitions in each set. At the end of each week of training, add 5 kg to the initial weight and 2.5 kg in the bench press. Thus, with each new training week your sets will gradually "heavier".
During training, you need to forget about the word “no” and even perform optional exercises. Only in this way can a good result be achieved.
Second cycle - 5-8 weeks
During this period, as before, you should gradually increase the weight of the warm-up sets. But when you get to the point where the warm-up sets become very difficult, then just cut the weight gain in half.
There should be a 90 second break between sets.
Beginners can train more often than experienced and venerable athletes. This is because experienced bodybuilders tighten their muscles more and can hurt themselves more. Therefore, they need more time to recover.
You will be able to see the first results of your work after 6-12 months of intensive work on yourself.
Do not be afraid of the word "damage". For bodybuilders, damage is not only normal, but in some ways beneficial, as these micro-damages force the body to recover in order to be well prepared for subsequent classes.
All essence this sport is reduced to a seemingly primitive cycle: one step back and two steps forward.
For a good workout, constant monitoring of your exercises is important. Therefore, constantly write down all the weights and the number of repetitions, so that later it will be easier to calculate a new training program.
How much can you pump up?
Bodybuilding requires a lot of time, so you can seriously pump up only in 2-3 years. Such a long period can be explained by the fact that the body needs to completely rebuild, improve metabolism, and also strengthen ligaments. And these processes require a lot of time and effort.
There are many different methods training, but for beginners, a gradual increase in working weights is best. But it should be noted that not all novice bodybuilders are young and young, there are those who start doing this sport after 40. Therefore, they need a special technique that will take into account the fact that a forty-year-old man will not be able to withstand the same intense loads as young.
Summing up, there are several main tips that will help you achieve your goals as quickly as possible:
- First, you need to learn how to properly plan your regimen and training program. For this, it is best to keep systematic records. It is they who will help track the dynamics in order to correctly adjust their training.
- Secondly, it is very important to choose proper nutrition and rest time. Nutrition should be complete and healthy, since not a single tablet or mixture can replace the correct one. sports nutrition. And the rest should be moderately long so that the body has time to recover.
- Thirdly, the main task of the athlete at the first stage of training is to increase the neuromuscular connection. Therefore, you should try to give your best in order to create good base for subsequent workouts.
- Fourth, the first few months it is better not to abuse heavy weights.
- Fifth, do not forget about training at home, as it is not always possible to go to the gym. You can equip a dumbbell row at home, and a small barbell.
Thus, we can say that bodybuilding for beginners is not an easy task and requires a lot of effort and work on oneself. Only if the athlete is disciplined and motivated will he be able to achieve good results. However, you should always remember that there will not be a quick result, it takes time to see dramatic changes.
I was intimidated, mocked and mocked. Bodybuilding has changed everything. Do you want to disperse the clouds above your head and overcome a dull mood? Find the key to success and strength with the Beginners Training Guide!
I am now 26 years old, but I remember my youth. I was intimidated, mocked and mocked. I had low self-esteem and lacked self-respect.
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. Luckily, I started exercising in weight lifting, and later - took up bodybuilding.
Over time, it has improved my life in many ways, giving me more confidence and self-confidence. I also remember how clumsy I was when I started bodybuilding as a teenager.
Over time, bodybuilding has improved my life in many ways.
As soon as I first opened a bodybuilding magazine, I immediately came across a sea of articles, advertisements, etc.
But the problem was that they all gave different information! Use more and less. No no no. More carbohydrates and a moderate amount of protein! Do only small loads. No, no, use a more intense load!
I'm sure that many teenagers are faced with the same problem! Whom to believe? Which sources of information are reliable and which are not?
Well, I'm not going to presumptuously claim that I know everything and can't be wrong, but I have devoted most of the last ten years of my life to the study of training and nutrition. I am currently pursuing my PhD in Dietetics on the subject of muscle protein metabolism. So, I want to try to analyze everything we know from the research we have and how you can apply it to get the most out of it.
I am also a professional bodybuilder with 7 years of competitive experience, so I have experienced many ups and downs in bodybuilding that I would like to discuss. In particular, we will talk about how to make this sport interesting and full-fledged.
Where did I start training?
This question is both simple and relevant. I started lifting weights using sandbags in my parents basement. Of course, there was a limit to my abilities, but still I got a pretty good result for the first 6 months using .
Eventually, my parents bought me a bench and some barbells and dumbbells, so my options expanded, but I soon outgrew them too. I became a member of the local bodybuilding team and trained there for the last 3 years of high school.
If you can afford to engage in gym or your parents want you to train and you have the opportunity to purchase a season ticket, then I tell you from experience, it's worth it. In the gym, you can do 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 that, but it will not be possible to perform as many exercises as in the gym.
Some sports clubs offer family discounts, so if you convince your parents to get memberships too, it's possible you'll save money. Many parents (but not all) will be happy to give a gift that will keep their child in good physical shape, rather than buying an XBOX 360 game console.
How did I start?
This question is really hard to answer. To be honest, someone who has no training experience will get results from any set of exercises.
In general, when you lift weights and put a load on a muscle that hasn't been given before, it will try to support that weight. This means an increase muscle fibers involved in the exercise, as well as an increase in muscle size. However, it is always better to start with a structured set of exercises.
It is always better to start with a structured set of exercises.
It has already been scientifically proven that the paramount importance is not single, but multiple training of each part of the body throughout the week. I have seen this from 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.
The first time you try to repeatedly train each part of the body, you will experience severe muscle pain and, possibly, feel mentally exhausted. Many people will call these symptoms signs of overload, but they are not.
There may be a slight overload for a while, but after a few weeks of training each body part several times a week, your muscles will get used to it and you will find that muscle strength increases incredibly quickly, and after exercise there is no pain.
This phenomenon is called the repeated loading effect (ERE) and has been described in detail in the scientific literature. Training each part of the body once a week can be effective for beginners, but I believe that over time, 2 sessions increase strength and muscle size much more.
When you pump a muscle with weight, it expands to support the load. Muscle grows by increasing protein synthesis.
Due to increased protein synthesis, the muscle produces contractile proteins and introduces them into muscle tissue gradually making it stronger and bigger.
I find that training each part of the body 2 times a week gives the best results.
After one workout, protein synthesis remains elevated for skeletal muscle ah for about 48-72 hours maximum. If you pump a muscle only 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 to the muscle to support its growth!
What split should be used?
The best start to training, in my opinion, is an up/down split. It is simple and effective. Even after 5 years of training, when I was in my early 20s, I was getting really good results with a 4-day up/down split. They can be used in several ways. Here is one of them:
- Monday: top
- Tuesday: bottom
- Wednesday: rest
- Thursday: top
- Friday: bottom
- Saturday and Sunday: rest
This way, the weekends remain free, and if you work on Saturday and Sunday, you won't need to think about training.
But if you don’t have much time during the week (for example, after school you play some kind of sport), then you can choose Saturday and Sunday for training, and two more less busy weekdays.
This split allows you to pump each part of the body 2 times a week and leaves a full 3 days for physical and psychological recovery after training.
What exercises to use?
It is best to start training with “basic” weight exercises using barbells and dumbbells and mastering correct technique their implementation.
These exercises are not only important, but they also require good technical skills, and mastering the correct technique for their implementation is necessary from the very beginning, otherwise incorrectly learned movements can harm you in the future. While you are learning the technique of performing exercises with free weights, you can also work on the simulator and the low block, which does not require special training.
While you master the technique of free weights exercises, you can work on a machine or a low block.
Below are a few exercises for each body part that I recommend learning how to do correctly. Don't forget that there are a lot of videos and photos explaining in detail how to do the exercises correctly, so if you look around you will find a lot of useful information:
Legs
Back
Breast
Shoulders
Hands
Don't be afraid to work on machines as they can be very effective, but don't use them as a substitute for free weights to learn how to do them properly.
What amount of loads to apply?
“Load volume” refers to the number of sets you perform in one workout. At first, you can use small loads, but at the same time 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 in order to keep it in tension. Do not forget that the essence of muscle growth is so that it can adapt to the load and cope better with it.
As soon as the muscle gets used to the load, it will no longer respond to it with the same growth. And therefore, you will need to continue to “load” the muscle in order to ensure its further increase. This can be done in several ways. The most common method of “overloading” a muscle is considered by people to be the use of more weight and it makes sense.
As you keep exercising, your body gets stronger. And by continuing to add load, you will initiate muscle growth. However, there is a certain point up to which muscle strength can increase. And when it stops increasing, the same will happen with muscle growth if you focus only on the strength aspect of overload.
What many people forget is that volume is actually another way to overload a muscle. Using additional sets in a set of exercises with the same weight that you may have already used, it will still be significantly different from what the muscle is used to and will try to adapt by increasing in size.
For example, if you've been doing 85 lb dumbbell presses for 3 sets of 8 but find that your strength hasn't increased in weeks, you could try adding 2 sets of the same exercise...or a few sets of another, or even add a completely new exercise.
This new load and the muscle in response to it will try to adapt. Therefore, beginners usually get by with a small amount of loads, but after six months or a year, when muscle strength stops increasing dramatically, it is time to add loads and, possibly, use strength techniques such as, and.
I don't think there is any type of set or load that needs to be strictly adhered to, but within useful tips perhaps the following sets of exercises will be a good start:
Beginner Program (less than 1 year of regular training)
- Quadriceps: 3-5 sets per workout
- biceps: 2-3 sets per workout
- calf muscles: 3-4 sets per workout
- Back: 4-6 sets per workout
- Breast: 3-5 sets per workout
- Shoulders: 2-4 sets per workout
- Biceps: 2-3 sets per workout
- Triceps: 2-3 sets per workout
Program for athletes with little experience (1-3 years of regular training)
- Quadriceps: 5-7 sets per workout
- biceps: 3-4 sets per workout
- calf muscles: 4-6 sets per workout
- Back: 5-8 sets per workout
- Breast: 5-6 sets per workout
- Shoulders: 4-6 sets per workout
- Biceps: sets per workout
- Triceps: 3-5 sets per workout
Program for experienced (3-5 years of regular training)
- Quadriceps: 7-9 sets per workout
- biceps: 4-6 sets per workout
- calf muscles: 5-7 sets per workout
- Back: 7-9 sets per workout
- Breast: 6-8 sets per workout
- Shoulders: 5-7 sets per workout
- Biceps: 5-6 sets per workout
- Triceps: 5-6 sets per workout
Keep in mind that these are just general programs and may need to be adjusted depending on the experience of each individual. If you have some kind of weak spot, 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 sets. You can also change the volume of the load, as I did in my program called "Adaptive Training Program for Achieving Muscle Hypertrophy", which is described in the video collection "Life of a Professional Bodybuilder".
How many repetitions to use?
Each range from 2 to 20 (in some cases even more) has its own advantages and benefits. Fewer repetitions develop overall muscle strength and contractile tissue, and more repetitions fill the muscle with fluid and help it store glycogen.
What is glycogen? Glycogen is the main storage form of carbohydrate energy (glucose) that is stored in the muscles. When there is a lot of glycogen in the muscles, they look full.Average reps include a little bit of 1 and 2, so it's important to use the full range of reps and get the benefit from each one. For a more detailed description of the purpose of using different rep ranges and how to incorporate them into sets of exercises, see my article "Rep Representation - The Truth About Rep Schemes!".
Nutrition
What diet plan should be followed?
As a general rule, I don't believe that every diet is right for 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 dosage I recommend.
Protein
I am sure that many have heard more than once that it is recommended to adhere to high protein diet for building muscle mass. And not unreasonably. High protein foods are essential to stimulate skeletal muscle protein synthesis and gradually increase muscle size. However, today many trainers recommend consuming protein in amounts that will help maximize muscle development.
Many diet gurus are already suggesting more than 3.5 grams per kilogram of body weight, although there is no evidence that this amount is more beneficial than 2 grams per kilogram. What's more, there is some evidence that excessive protein intake can actually cause a decrease in protein synthesis!
In addition, teenagers are always more susceptible to the anabolic effects of protein intake and do not need as much protein to get these effects as adults or the elderly do. So I guess for beginner bodybuilders optimal amount protein will be 1.5-2.5 g per kilogram of body weight. 2.5 grams per kilogram of body weight will produce the maximum anabolic effect and may even be overkill, but it is always better to take a little more than less.
People with higher metabolic rates (ectomorphs) need to eat a little more protein just to cover daily requirement in calories, while mesomorphs need less protein.
Teenagers with slow metabolisms (endomorphs) may also need more protein, not because they burn calories faster, but because proteins are thermogenic, and higher levels of protein in the body can help avoid unwanted weight gain.
Those who are on a diet to lose excess body fat, it is also necessary to consume more proteins, since the need for them increases during caloric starvation. On the other hand, by consuming more calories to gain weight, you will need less protein, as the extra calories will protect the consumed proteins from being oxidized ("burned" for energy).
Protein Sources
- Protein powder (egg white, etc.)
- Protein Bars
Carbohydrates
Carbohydrates have gotten a pretty bad rap in recent years. Low-carb diet gurus cursed them and claimed that carbohydrates cause insulin resistance, type II diabetes, and are the main cause of weight gain.
While excessive consumption of carbohydrates does contribute to the development of type II diabetes and can cause weight gain, they can be successfully used in diets if consumed in the right amounts. Moreover, the study showed that proteins have an even greater anabolic effect when combined with carbohydrates.
In addition, the growing body of a teenager is more sensitive to insulin and therefore tolerant to large quantities carbohydrates than adults or the elderly. 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 carbohydrates are consumed, they enter the blood in the form of glucose, and it causes the secretion of insulin by the pancreas. Insulin then lowers blood glucose, delivering it to various tissues such as muscle and fat.
The goal of carbohydrate intake should be to consume enough of them to maximize their entry into the muscles and minimize - in adipose tissue. This is another reason why you need to combine proteins with carbohydrates; A University of Illinois study showed that eating proteins along with carbohydrates promotes the penetration of the latter into muscle rather than fat tissue!
Thus, not only carbohydrates enhance the anabolic effect of proteins, but proteins, in turn, do not allow carbohydrates to accumulate as fat! The recommended carbohydrate intake is 1.5-3 g/lb.
Ectomorphs should focus their carbohydrate intake on their maximum doses that are recommended, mesomorphs on average doses, and endomorphs on their minimum doses.
If your goal is to lose weight, you might want to cut that amount in half. Make sure that your daily diet contains 30-50 g of fiber. Along with maintaining normal digestion, fiber monitors the state of the digestive tract, increases thermogenesis and thanks to it you get more pleasure after eating.
Sources of carbohydrates
- Fruits
- Vegetables
- from whole grain wheat flour
- Cereals
- Noodles
- Other grains and legumes
Fats
Use fat is essential for maintaining the integrity of the cell membrane, healthy skin and hair, and for the synthesis of various hormones, including the muscle building hormone testosterone.
Eating a very low-fat diet can lead to a lack of essential fatty acids (EFAs) and lower testosterone levels. To maintain normal testosterone levels, it is necessary to include a sufficient amount of fat in the diet.
I'm sure in this moment many people think: “So why not just eat a ton of fat and increase testosterone levels even more!” I'm afraid this won't help.
It is important to include enough fat in the diet to maintain normal testosterone levels.
Lack of fat will undoubtedly lower testosterone levels, but excessive fat intake will NOT make it higher than normal. By the way, one study showed that very high-fat foods actually depress testosterone production!
Thus, the most important moment in fat intake is the measure! I recommend eating 0.25-0.45 g/lb of fat. Fat sources such as linseed oil, fish fat And different kinds Nuts can provide normal amounts of EFAs, but don't be afraid to include lean beef (>90% lean) in your diet.
Sources of fats:
- nuts
- Peanut butter
- Linseed oil
- canola oil
- Other oils
remember, that different types Meat and dairy products are also high in fat.
Experiments with macronutrient doses:
Keep in mind that it's important to experiment with doses of each macronutrient. If you're trying to gain weight and are eating 175g protein/325g carbs/60g fat per day with no results, try increasing your carb intake by 15-20g per week until you see an effect.
If that doesn't work, add some more fat or protein. Bodybuilding is closely related to experimentation, and I want to remind you again that I am only giving general recommendations.
Bodybuilding is closely related to experimentation.
How often should I eat and how should macronutrient doses be distributed?
You will hear from people that the more you eat, the "higher the metabolism becomes." This is largely a myth. Contrary to popular belief, 8 meals a day instead of 3-4 meals according to scientific research does not increase metabolic rate. But more frequent meals (4-6 times a day) may be preferable, since if you take shorter breaks between meals of protein foods, you will be able to stimulate protein synthesis more often.
However, too frequent consumption of food can only do harm! A study conducted in a laboratory at the University of Illinois showed that eating too often interferes with the anabolic response to protein foods. Thus, again, the importance of knowing the measure emerges.
Eating 4-6 times a day should allow you to reap the benefits of eating more frequently without causing any problems. Remember that diet is also important.
The 3 most important daily meals are breakfast, pre-workout and post-workout meals. A study has shown that a well-formulated breakfast can help you avoid bouts of hunger during the day and take you from a catabolic state (from overnight fasting) to an anabolic state.
Proper pre- and post-workout meals enhance the anabolic effects of resistance exercise and speed up post-exercise recovery. You'll want to spread your protein dose evenly between most meals, but the bulk of your carbs should be consumed at breakfast/pre-workout/post-workout.
Proper pre- and post-workout meals enhance anabolic effects
These are the hours in which your body is most sensitive to insulin and will be able to assimilate carbohydrates into the muscle as much as possible. I would recommend eating about 10-20% of your total carbs for breakfast, about 25% of your daily carb intake before training, and 25% after. The remaining 30-40% should be distributed relatively equally between the rest of the meals.
I advise you to consume the least amount of fat (<8 г) во время максимального дозирования углеводов (завтрак, до и после тренировки) и затем распределять оставшуюся часть жиров равномерно между наименее насыщенными углеводами приемами пищи.
Additives
What supplements should be taken?
You really don't need any supplements. Keep in mind that most of them won't do much, and a full workout and diet will give you far more impressive results than any supplement. However, there are a few worthwhile among them that will be useful for teenagers.
Whey Protein
It is a high-quality source of protein, which includes a huge list of amino acids. It tends to taste good and digest quickly to get to the muscles as soon as possible!
Drinking a post-workout shake can enhance its anabolic effects. They can also replace regular meals when there is no time to cook dinner or there are no products on hand that could be sources of protein.
Branched Chain Amino Acids (BCAAs)
They increase the intensity of protein synthesis, and also prevent the loss of muscle mass during the diet. The recommended dose for adolescents is 10-20 g.
Creatine Monohydrate
This is a supplement 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 don't have to be too swayed by the next generation creatine hype. Monohydrate has stood the test of time and is just as good, if not better, than any of the more expensive touted alternative products.
beta alanine
Reduces fatigue, increases strength and action! This is a relatively new supplement, but very promising.
citrulline malate
Citrulline malate reduces fatigue and there is some evidence that it also increases protein synthesis! - Another relatively new additive, but quite promising.
Multivitamins
Provide the body with the amount necessary for full growth and recovery. However, you should not abuse them, since many of them in large quantities have a harmful effect.
Fish oil and flaxseed oil
Fish oil and flaxseed oil are excellent sources of essential fatty acids, maintain normal hormone levels and prevent unwanted weight gain.
This is by no means an exhaustive list of health supplements out there, but since teens have a limited budget, I thought it would be appropriate to narrow it down to what I believe are the most effective products on the market.
Why does it take so long
Why does it take so long to build muscle?
Why doesn't it happen faster!?
I will speak honestly and frankly. Building muscle is a long and rather difficult process. Any article that claims that a certain training program will increase the volume of your hands by 2 cm or add 10 kg of muscle mass in 6 weeks is lying. Much more time is needed.
Building muscle is a slow and very hard process.
Building muscle takes time. According to the study, the maximum amount of amino acids that can accumulate in the muscles per day is approximately 5-10 g.
Let's assume that your muscles accumulate the maximum amount of amino acids daily, then for the year - 3650 g (365 X 10 g). This is approximately 3.6 kg of pure contractile tissue. And the muscle consists of only 1/3 of the contractile tissue and 2/3 of the fluid. Then about 7.2 kg of fluid will fall on 3.6 kg of contractile tissue. This means that somewhere around 11 kg of muscle tissue per year is almost the maximum possible for a bodybuilder.
There will be those 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. 11 kg per year is a little 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 immediately, then I'm sorry, but bodybuilding is not for you. You may not have the willpower to overcome the desire for immediate results. You have to be persistent, hard and work hard to build muscle.
You have to be persistent, hard and work hard to build muscle.
Do not despair. Even if you gain 5 kg of muscle mass, it will already be very good. I know it doesn't sound like much, but the next time you go to the supermarket, look at a 5kg piece of meat...OOO, THAT'S A LOT! Try it on yourself ... such a mass of muscles will completely change your appearance! If you increase muscle mass by 5 kg per year, then in 10 years it will be 50 kg!
Adolescents should not focus on immediate results. If you dwell on it, I'm afraid you can become discouraged or fall into the path of using means that increase productivity.
I'm not going to debate the benefits or harms of steroids and performance enhancers, but NO TEEN should take exogenous hormones if they're already hormonally healthy. This will only cause problems in the future.
Steroids have a positive effect for 4-6 weeks while you are taking them. But as soon as you stop drinking them, you will start to lose a lot of muscle mass and the strength that you have gained, and this will force you to return to taking them again. In the end, this can put you on the path to permanent steroid use at a young age, which is clearly not what you would like, especially considering the fact that, being young, you can achieve fantastic results without them.
It takes years of training to become disciplined like a bodybuilder
Another problem that many teenagers have had to deal with is rapid self-exhaustion. They train super intensively for several months without rest, strictly adhere to a diet and do not allow themselves to go out with friends and enjoy life. Ultimately, young athletes drive themselves so hard that they quit training or completely go off the diet.
It takes years of training your mind and body to become as disciplined as a professional bodybuilder. And do not go out of your way trying to achieve this at the beginning of your sports career. Indulge yourself in small pleasures and breaks that will help you stay on this long journey and allow you to enjoy new sensations and experiences. Bodybuilding SHOULD BE FUN!
Every day you need to do something that you could enjoy. I enjoy the fact that every day I try to squeeze the maximum out of myself, but I only devote part of the time to this, and not my whole life. Understand that you as a person, in addition to appearance, there are many more interesting things. And if you evaluate yourself only by how you see yourself in the reflection, you will not become happy with even the largest muscles in the world.
Conclusion
I sincerely hope that this article will help you youngsters to enter the world of weightlifting and bodybuilding easier than you would without it. I remember what it was like to be a teenager and start training without having anyone around to answer a series of questions.
The article describes tips and recommendations for beginner athletes, bodybuilders, bodybuilders, athletes. Interesting facts about how to start bodybuilding from scratch, how to choose a gym, training program, sportswear and […]
The article describes tips and recommendations for beginner athletes, bodybuilders, bodybuilders, athletes. Interesting facts about how to start bodybuilding from scratch, how to choose a gym, training program, sportswear and nutrition plan.
Bodybuilding Basics for Beginners
More and more people of all ages and different walks of life are signing up for the nearest gym and making time to work out. In their imagination, they draw the image of the Greek demigod, which one day they will turn into. But on the way there are obstacles that can become insurmountable. So how do you reach your cherished goal? Here is a list of recommendations on how to become a bodybuilder.
First of all, a novice athlete must soberly and honestly assess their own health and fitness. Remember and find the slightest sores that have ever bothered. After a workout, mild pain can turn into a serious injury. The problem is not always easy to identify on your own. In this case, you need to contact a specialist. Medical diagnostics will help to avoid serious injuries during training.
The next step is for the athlete to assess their skills. Before training with iron, you should learn how to pull yourself up 8-12 times. If the athlete is not able to fulfill this standard, then the first set of exercises should be composed of pull-ups and push-ups. On the Internet, it is easy to find a ready-made training program without weights. Work with your own weight will strengthen and prepare the muscles and ligaments for further work with weights. A plus would be the presence of experience in complex training, such as boxing or wrestling. In this case, the body responds much better to strength training.
Choosing a Gym for Beginner Bodybuilders
Business in the country is developing and offers a wide range of gyms within walking distance. Each has its pros and cons. How to make a choice for a beginner? There are some tricks here too. Pay attention to the location of the hall. Not only for remoteness, the convenience of access by car or the presence of a stop nearby. The room must be heated and ventilated. Air conditioning will make the training process much more pleasant. Pay attention to the number of people in the hall. A large workload can negatively affect classes. Long queues for the simulator take a lot of time. A variety of simulators and shells characterizes the hall from the positive side.
It remains to choose a form for classes. There are no strict rules here. Clothing should be loose and comfortable, not restrict movement. A tank top, sweatpants or shorts are great. Some prefer to practice in a sweater. Warm clothing helps the body to warm up better during exercise. Shoes should be chosen not slippery, with hard soles.
It is worth noting the presence on the market of a variety of clothing for athletes, for example, rash guards or wrestling shoes. They are designed for specific sports, but with a detailed study of the functions, you can choose a thing for yourself.
A reasonable step would be an individual consultation with a trainer or an experienced bodybuilder. The specialist will be able to tell you how to start bodybuilding correctly. You need to train taking into account the experience of other people, but it’s still worth noting that for different athletes the body perceives loads in its own way.
Features of training for beginners in bodybuilding
Proper work on strength, endurance and muscle mass increase is what experts recommend to start doing bodybuilding. A significant place in the life of every bodybuilder is occupied by training. Bodybuilding does not like liberties in the classroom. Come to class with a clear work plan. There are many different training programs on the Internet. Which one to choose? A personal trainer or an experienced friend will help you create a training plan. Don't despair if you have no one to turn to. It’s really possible to figure everything out on your own - today on the Internet you can find a lot of good literature and videos on the topic of building an athletic body.
The most practical option is to find a book that describes a long-term training plan and tips on how to perform the exercises. Immediately tune in to the idea that you should not expect instant results. Each program lasts 2-3 months. After the muscles stop responding to loads, progress is minimized. This is where the following program comes into play.
At the initial stage, the priority task is to develop the technique of performing exercises. Weights should be selected in proportion to the forces so that the movements are performed under control. Too little weight will not give an incentive to muscle growth, too much will lead to injury, so when choosing shells and exercises, you should be guided by your capabilities.
Nutrition in bodybuilding for beginners
The topic of nutrition is tightly woven into the world of bodybuilding and bodybuilding. To build the body of your dreams, you must understand the basic principles of sports nutrition. There is a lot of information available on the Internet about proper nutrition. It remains to highlight the essence.
Decide on a list of products. What foods can be eaten, and what should be limited or excluded from the diet. All athletes need protein to build muscle. It is obtained from chicken, beef, fish, eggs and dairy products. It is better to minimize pork, and eliminate sausages altogether. Carbohydrates provide energy to our body. These are rice, buckwheat, oatmeal, pasta and potatoes. Many foods contain fats. Searching for the source separately does not make sense. For better digestion of food and to facilitate the work of the gastrointestinal tract, fiber is consumed. It is found in vegetables.
The number of meals should not be less than four times a day. Portion sizes vary depending on the degree of hunger. Strong hunger does not mean that you have to overeat until your stomach hurts. Breakfast is a must. Many people find it difficult to eat meat and rice in the morning. In this case, easily digestible products will help out. Scrambled eggs, a glass of milk and a cup of oatmeal are perfect for breakfast. Sweet and flour products should be minimized or not consumed. These products have a positive effect on the accumulation of subcutaneous fat.
A bodybuilder's diet should include sources of protein. Cottage cheese, chicken fillet, cheese, eggs and protein powder help build muscle
Motivation for beginners in bodybuilding
Understanding the basics of nutrition, burning fat and building muscle is the best way to get started in bodybuilding. The main factors for success in building your own dream body are productive training, proper nutrition and good rest. Don't be discouraged if you don't become like professional bodybuilders, models, or actors. Their physical form is the result of exhausting workouts, strict diets, the joint work of personal trainers, nutritionists and doctors. Your body is unique. Any progress in training deserves respect. You can be proud of yourself if today you are better than yesterday!
Glossy magazines are full of photos of slender men. On screens in cinemas, muscular guys are saving the world, and broad-shouldered villains are trying to stop them. In the twenty-first century, the media is telling us to be buff, lean, and big. Where to start building a dream body in order to get the best effect without harm to health: you need to follow the recommendations of experts, take information from authoritative sources, study your own body, love and take care of yourself.
