Today, the classical techniques and principles of bodybuilding undergo significant changes. But a very small part of them gives urgent and necessary recommendations to those who first came to the gym in order to achieve their goal, to become simply very large. And this is true, because now all scientific reserves are aimed at helping athletes that have already achieved serious results in order to achieve truly great results. These athletes already need to go beyond the natural limit of human capabilities in order to overcome the “dead point” when there is no increase in muscle strength and muscle mass.
However, nothing is as critical as starting a training session. The principles of Joe Wonder do not work here either, which testifies only in favor of supporting already gained muscle mass. That is why the beginning is at the same time a change in lifestyle and a solid foundation for a future result. It will be comparable in size with a tiny house or a huge Empire State Building directly depends on the basis.
However, how to lay a solid and reliable foundation?
The first step is a mental attitude to get the result, a clear motivation that will push a person to go to the gym and conduct training. It is worth believing that after several years you will look so well-built and athletic that you can compete with the champions on the magazine covers. This idea should not be hindered by widespread thoughts about lack of strength or inadequate genetics. In bodybuilding, this simply does not matter, because the result depends directly on the zeal and systematic training, compliance with the system of rules and rational recommendations.
The second step is to get the skills of hard training, which means the absence of simulators and blocks. It is much more optimal to work with dumbbells and a barbell, because these shells cover wide muscle groups, developing them. So the basic training begins, leading to an increase in strength and mass, which is very useful for realizing the intended goal of becoming strong and big.
To do this, it is recommended:
1. For chest muscles:
- horizontal bench press lying .
- breeding hands with dumbbells, lying on a horizontal bench.
- Inclined bench press head up and down .
2. For back muscles:
- pulling the bar to the waist in a slope .
- draft of dumbbells in an inclination .
- pulling up with a wide grip .
3. For the muscles of the shoulder girdle:
- bench press c chest standing
- barbell press from behind the head
- breeding dumbbells to the side
4. For the muscles of the arm:
- French bench press.
- push-ups on the uneven bars (triceps training)
- lifting the biceps with a barbell and dumbbells.
- oblique dumbbell flexion (for triceps training)
5. For leg muscles:
- squats with a barbell on the shoulders .
However, a set of exercises for one training session does not have to consist of all the exercises mentioned above. Therefore, it is worth choosing the most optimal ones for yourself, hoping that the weight of the sports equipment is maximum, and the number of repetitions is not too frequent. It is better to start the warm-up with 12 repetitions of lifting light weight, then continuing with 6 sets with its gradual increase. Weight is selected so that in the last 2 approaches you lift the projectile no more than once. In this case, it is not necessary to carry out more repetitions in the 2nd - 4th sets before the state of the muscle block is objectively felt.
Of the principles proposed by Wider, it is rational to use only one. This idea of "partial movements" is optimal for squats, which need to be done up to half with one fourth of the amplitude of flexion. In this case, insurance is required from the partner.
Weightlifting and powerlifting exercises are also recommended for training, but better after gaining some muscle mass. Here you should not chase the result, that is, for the maximum weight, but you need to use them just for pumping in the above mode. The following exercises are recognized for the bodybuilder:
- barbell presses from the chest.
- push rod.
- lifting the barbell to the chest.
Now we should understand the concept of training intensity. Thus, the generally accepted concept includes measures to accelerate training: exercises are performed quickly, rest between them is minimized. This leads to a decrease in the duration of the lesson to 40 minutes instead of one hour. The initial recommendations are directly opposite: in a normal one-hour training session, the time spent on a lesson is better to stretch for an hour and a half. This is explained by the need for adequate rest, support for breathing, and for thought about improving the effectiveness of exercises.
In bodybuilding, one often hears that the start of a workout is preferable with a lower weight. For example: a person comes into the gym and starts working with small dumbbells, repeating sets almost to infinity. After that, the muscles acquire an impressive volume. This phenomenon is called "pumping", which does not fit with the increase in mass of the muscle itself.
If muscle growth is not, then why do muscles increase in volume? The answer is simple, muscle growth and overflow of blood are incomparable things. After a certain rest time, everything returns to its original level. Sometimes it takes a little less than half an hour. Therefore, it is not so easy to get a natural muscle volume, because the muscles of the back or legs are not at all prone to venous congestion of blood in them.
The best option to start is training with heavy weights. However, the question here is whether cheating will have a positive effect on muscle growth? This should be clearly differentiated: with a weight of 15 kg it is naturally useless, since it is better to focus on the correct rise, but when its weight is 50 kg, then you need to cheat!
Initially, there is one aspect that accompanies many workouts. This is overtraining, the reason for which is a poor awareness of their physical abilities, and therefore it is difficult to determine those optimal workloads. However, training should be done 6 times a week. However, there is one condition: a muscle group or muscle should not be subjected to the full volume of loads more often twice a week.
At the same time, the load on the small muscles even three times in a weekly cycle is quite heavy for them. Therefore, adequate rest of a tired muscle will be longer than breaks between workouts of these groups. As a person enjoys doing exercises and exercise, so should enjoy and rest.
A naturally verified and systematic training plan is optimal, but you need to leave the opportunity to just go crazy.
It is worth remembering that you are not only a bodybuilder, but also just a loner. There have always been very few of them, because you also continue their path, begun from the time of the gray past. The evolutionary branch of primitive people living near a fire, legionnaires and gladiators ...
Very often, when I was a youth, I sometimes went into the forest, where I simply fought with trees, turned boulders, threw them to the sides. Squat with the tree trunks broken off by a storm on the shoulders, tossed to the sides. After that he made a fire and sat for a long time in front of him, feeling like a primitive savage ...
The famous Lee Labrada often practiced his rest with the same activities, which I learned a bit later. However, many other bodybuilders also did this. Unusual paths lead to everything unusual!
Nutrition is a necessary factor for muscle growth, the importance of which is as important as the training itself.
Just as you can make mistakes in training, so mistakes are inevitable in terms of nutrition. Eating is as important as the workout itself. But how many mistakes are associated with nutrition, especially at the very beginning of the journey: many simply eat a lot of meat. Considering that the mass fraction of protein in meat is only 20%, an excessive amount of fat is certainly eaten with it, which impoverishes the muscle relief, being deposited subcutaneously.
Meal is divided into 4 meals daily: one breakfast and the next three meals. Protein intake is also included in nutritional needs, however, not for the body’s energy consumption, but as a plastic material for building muscle fibers. With this type of nutrition, the intake of fat is reduced.
Utilization of proteins is an individual ability for everyone, which grows as a person is trained. Often there is one problem: initially, with abundant nutrition and reduced ability to protein utilization, you can start to get fat. There is no way to prevent this - you just need to reduce the calorie intake.
However, one thing is certain: obesity is not an ally of a bodybuilder. When losing weight, fat cells are depleted, becoming invisible. When the diet includes increased nutrition, then obesity will certainly come.
Nutrition is a subtle tool for muscle growth, which, like training, you need to use skillfully. One without the other has no future and without fanaticism in eating it does not make sense to be a fanatic of training.
Although the size of the muscles does not make a great bodybuilder an athlete. Of course, muscle volumes also pull people into bodybuilding, without which there is nothing to do in it. Body proportion also matters - the proportionality of the muscles. Underestimating these factors, it’s impossible to become like a champion.
Before building muscle, take a look at the skeleton: if you are slouching or lower your shoulders, then you must initially work on this. This can be explained as follows: if such an impression is already being created, then with an increased mass it will be more pronounced. This can also lead to spinal deformity due to the redistribution of the load on the spinal column. The likelihood of injury is very high.
Getting started - changing the position of the body. Start by forming a skeleton, straighten it. A straight back is an indicator of a high level of training. A bodybuilder is always visible in it, so turn your shoulders.
Starting to work on oneself, one should not look into the future, one does not need to understand the complex technique of techniques and techniques. It is better not to waste time on this, following the already invented and effective technique.
Getting the most out of every workout is the only right approach to implementing the idea. However, overtraining is also worth worrying about. You should not be distracted by anything else, because this is already a difficult task.
There is no need to set certain and tight deadlines. Even if a person is not limited by genetics in possibilities, then it simply predetermines the terms. There is nothing to be done, but the growth of mass is strictly individual, but it is. This is imperative.
When you start training according to this scheme, connecting all your perseverance and patience, then in return you will gain muscle growth. And this is simply inevitable. As the sun always rises every day, so after each workout you will receive a certain increase.