Entry into the weight room: the best advice

Start a bodybuilding program that materializes over time must be based on an objective ritual, a weekly routine to 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 key Advances 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?

That Body building beginners tend to get discouraged very quickly due to very little visible results over a long period of time.

Lack of strategy, lack of support, blurred vision 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;
  • Barbell Press: 3 sets of 8 to 10 reps – shoulders, triceps;
  • Leg Press: 4 sets of 8 to 10 reps – hamstrings and glutes;
  • Crunch on the mat: 3 sets of 8 to 12 reps – abs;
  • Plank: 3 sets of 45 seconds to 1 minute – abs;
  • Lower Back Bench: 4 sets of 8 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

Take your time 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 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-calibrated practice, it is important to a To eat healthy food and rich to promote that muscle development. Including a protein-rich snack 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’s important to be patient and invest in perfect mastery of good habits, including Good bodybuilding practices.
  • Breathe during the exercises: Many beginners neglect this important aspect, physical activity must be accompanied by deep breathing.
  • Getting good sleep: We can’t talk about that muscle building without one good sleep quality. Because muscle recovery is an important step in its development, finding a niche for good sleep is important.
  • Forgetting Calories: A very common mistake among young people who want to bulk up who are starting to do so Calculate calories from their first session and get ready to eat anything, regardless of the meal type. It is always advisable to look for the quality of the record and not the quantity. For a weight gainvary your dishes with foods rich in protein and carbohydrates Time to let your body do the muscle building changes on its own.

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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