Learn about training different parts of the body, sets, exercises, repetitions, techniques for performing exercises, speed of movements, rest between sets, amplitude of movements, frequency of training, duration and much more!
Training different parts of the body
Bodybuilders group exercises according to parts of the body 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 must be developed in order to prevent muscle imbalance and the risk of injury, and also not to spoil the appearance of disproportionate forms.
I see guys in my school who have huge breasts , backs , arms , trapezes, but completely undeveloped legs . They could lift 170 kg 5 times (I’m not joking), but when you look at their legs, you understand that never in their life have these guys shook them. They have a volume of 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 read out their entire list now.
I suggest to go here:
- The base of exercises – learn the correct technique for doing exercises!
- Training programs – find a set of exercises for yourself!
The best way is to learn all this!
Warming up is one of the most important things that needs to be done before starting the implementation of approaches (sets) (not stretching ). It will help avoid injuries. Also, thanks to the warm-up complex, you will be able to lift more weight and fully load your muscles.
Make 1-3 sets of warm-up exercises with light weights and proceed to the main complex. Say, for example, you can squeeze 90 kg a certain number of times while lying down. You start with 50 kg 10 times, then 70 kg 8 times and finish with one 90 kg bench press. So the blood enters the muscles, preparing them for what will follow. Never neglect warming up. This will not allow your muscles to load properly.
It is necessary to perform approximately 2–4 approaches for each exercise and to do 3–4 exercises for each muscle. You should not perform more than 10 approaches for each muscle.
What is effective for one person may be useless for another. Some guys can do a bunch of approaches and exercises and never feel overwhelmed. I personally can do it too and see only excellent results.
The number of repetitions should be less than 10. For a large load, 4–6 repetitions are sufficient. But their optimal amount 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 also not to change the number of repetitions and approaches when you give overload.
Increasing the number of repetitions to 12–14 will not be effective, since the muscles will no longer be susceptible to exercise.
Proper execution technique
I believe that a set that is made technically wrong is the same as an unfulfilled set. It is better to perform perfectly than to burden without any technology and rules.
Take, for example, my friend; He has been training for more than a month, and he started working with 12-pound dumbbells. Since my friend did not follow any technique, he still sits on the same weight. I am not kidding. Perhaps the reason is not only in the absence of technology, but, in my opinion, precisely because of this, he does not progress.
This is everyone’s business – what to do and how to do it.
Perform all lifting phases calmly and deliberately. Such a measured pace allows you to achieve the greatest results.
Very fast repetitions with sharp movements can damage the muscle and connective tissues, whereas slow exercises rarely entail such consequences.
In general, most bodybuilders use a formula that involves a two-second positive reduction (weight lifting), a one-time muscle retention at the peak of its reduction and a two-second negative reduction (weight reduction).
Slow movements, in my opinion, increase the intensity of the set. Fast is a bunch of garbage.
Most people do not think about breathing until they begin to engage in weightlifting, but everything should happen naturally. Start each set with a deep breath and exhale while doing the most difficult part of the climb. Inhale for relaxation (or at the simplest phase of recovery) and exhale for effort.
Rest between sets
Rest should last from 45 seconds to 120 seconds, no more. Experiment first with a few breaks, since all people are different.
Use full range of motion.
When exercising, use the full range of motion. In order to maximize muscle development and prevent its damage, it is necessary to use the natural range of motion, which stretches the target muscle well.
For example, you train all areas of the body on Monday. Do I have to repeat the same thing on Tuesday or wait until Wednesday? And the answer will be that the body needs at least 48 hours for full recovery after a workout, and sometimes more.
Physiological processes at the cellular level require rest and nutrients, and only after that you will be able to train the same muscle group again. There is a good proven rule: if at least a little pain is felt in the muscles, you are not ready to load the same part of the body again.
The answer for newbies then is this: you should train every 2–3 days (or three times a week). The ideal class schedule is Monday – Wednesday – Friday (or similar).
I started from 4 times a week and also continue now.
Duration of training
If you stick to doing all the exercises, sets, the number of repetitions and rest between sets, then your workout will take about an hour. Until you gain experience, do not engage in more than an hour.
This should help you get started. But don’t end up reading this. Go to the website Dailyfit.ru and read, read, read. The most important muscle for training is your brain (yes, this is not a muscle, but what a great motto it turns out). Learn more about training, then nutrition, and ask about supplements.
I wish you success!