The beginning of any sustained concrete bodybuilding program must be based on an objective ritual, a weekly routine that must be followed to the letter.
Session rep techniques, types of dumbbells to choose, weights to prefer shouldn’t take precedence over the discipline itself. Being regular and not skipping steps remains the key to progressing in bodybuilding.
This topic ties in with one of our articles, see: From what age can you start bodybuilding?
As a beginner, the basic exercises must be integrated and well refined in order to build muscle well and in depth.
Building muscle as a beginner, what recipes?
Beginners in bodybuilding tend to get discouraged very quickly due to very little visible results over a long period of time.
Lack of strategy, lack of support, blurry vision of the stages of bodybuilding? So many questions to keep beginners busy.
Here’s a total body workout plan for muscle building beginners. This strengthening program should be done 3 times a week for about 2 months:
Bench Press: 3 sets of 8 to 10 reps (3×10) – pecs, shoulders, triceps; Horizontal Pull: 3 sets of 8 to 10 reps – back, biceps; Dumbbell Press: 3 sets of 8 to 10 reps – shoulders, triceps; Leg Press: 4 sets of 8 to 10 reps – hamstrings and glutes; Mat Press: 3 sets of 8 to 12 reps – abs; Plank: 3 sets of 45 seconds to 1 minute – abs; Lumbar Bench: 4 sets of 8 reps to 10 reps – Lower Back.
It is important to adhere to it and respect it scrupulously. And the duration depends on the adaptation of each individual. On average, we can repeat these exercises twice a week for 3 months before moving to a different cruising speed.
It is also important to gradually increase the load in order to be able to assess progress.
Warm up, a mandatory step
Taking the time to relax your muscles is an important step in bodybuilding. To avoid collapse and cramps at full load, it is recommended to warm up the whole body for fifteen minutes.
It’s sort of a little scenario to prepare all the organs. Cycling is very popular during this warm-up period. We also have the treadmills that mobilize the main muscles of the body.
It is also important to simulate all exercises beforehand without stress.
Eating and muscle building, what relationship?
In addition to discipline, strategy and well-coordinated exercises, a healthy and rich diet is important to promote muscle growth. Including a protein-rich snack directly after training. Milk, yogurt, cheese, seafood, eggs are also recommended, in addition to drinking plenty of water to replace calories consumed.
Bonus to optimize fast muscle building for beginners
For visible results, it is good to take into account the tips of the elders, which have proven themselves. Among other things, we can state the following:
Getting results in bodybuilding takes time: development happens over time. It is important to be patient and invest in the perfect mastery of good habits, including good bodybuilding practices Breathing during training: many beginners neglect this important aspect, physical activity must be accompanied by deep breathing, over muscle building without good sleep. Since muscle recovery is an important step in their development, it is important to find a niche for good sleep Forgetting calories: A very common mistake among young people who want to gain mass, who at their first session start counting calories and prepare to eat anything, regardless of the type of meal. It is always advisable to look for the quality of the record and not the quantity. For mass gain, vary your meals with protein and carbohydrate-rich foods and give your body time to change muscle building.
And for a more harmonious development of body muscles through bodybuilding, it is advisable to consult a sports trainer in order to avoid mistakes with such serious and lasting effects.
* Presse Santé strives to convey health knowledge in a language accessible to all. In NO CASE can the information given replace the advice of a doctor.
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