You started weight training but you’re a little lost?
It’s been a while since you do but you do not progress as desired?
No matter where you stand, if you want to move forward effectively, it is here that it happens! Follow the leader.
Work the whole body
How often I’ve seen in my room types who work only pecs and biceps because these are the muscles of the “chick beaches” or those who neglect the lower body so much that they have a high very well designed and chicken legs!
You’ll understand: to work the entire body is a crucial point in bodybuilding, and for several reasons.
First, muscles only certain body parts leads to more or less long term muscle imbalances which provide you poor posture leading to pain, injury, tendonitis, in short it can go wrong.
Moreover, this is not aesthetic to have beautiful pecs, biceps and abs and have a back, triceps and legs ridiculous.
Finally, the body works by muscle chains and not muscle by muscle, hence the importance of developing the whole.
Keep in mind that working antagonists of a muscle also enables progress on it.
That’s why you have to train smarter.
Many people told me they did not work the lower body because “You understand I run / bike I / I camel so I have no need, they are already muscled. “
It is a mistake, do cardio has never saves anyone volume thighs.
But cardio is interesting in the sense that it helps prevent fat from being deposited on the lower limb muscles if you do it regularly.
Generally, all solicited muscle in long efforts (cardio, long series) limits the deposition of fat on it.
The most relevant example is the abdominals.
Have a workout program
The best way to not progress, is starting his weight training session without knowing what we will do.
If you are indoors you will touch a bit to all machines, if we are at home we will do everything and anything, it goes in all directions. It is not productive.
Get in a structured program!
There are hundreds of ways to train, we can make a program in full-body (the body) by split (separate muscles), in half-body (upper body / lower body).
One may use a method to body weight, cast iron work or to a mix of both. There are other methods such as street or crossfit workout, but that’s not today’s topic.
Overall it will cause you to want 2 to 5 times a week, it depends a lot on your level and your availability.
Do not make too much, builds muscle at rest, train every day quickly lead to overtraining and injury.
For a beginner, I suggest a full-body work 2 to 3 times a week, that is to say that each session you are working ALL the body, we must choose some exercises per muscle. You must learn to achieve PERFECTLY movements, if you start early to make sloppy movements, you’ll cheat increasingly over time and end up hurting you.
To progress must continue.
After a few months, depending on your feelings, you can switch to a split.
For an intermediate practitioner (a few months to 1-2 years) or confirmed (several years), a split is quite suitable. It is 3 to 5 times per week.
The muscles you need to work
Here are all the muscles to work regardless of your program:
- Chest: the three beams.
- Back: latissimus dorsi, teres major and small.
- Shoulders: the three beams of the deltoid.
- Biceps and triceps
- Legs: quadriceps, hamstrings and calves
- Abdominal and paraspinal (share muscles side of the spine).
There are many split variants, here are the top three:
By antagonistic muscles work
biceps and triceps, pecs and back …
- On three days this can give: pecs / back, biceps / triceps, shoulders / legs
- On four days: pecs / back, biceps / triceps, shoulders, legs
Pairing a large muscle group and a small muscle group
Large muscle groups are chest, back and thighs that is to say, it is necessary to mobilize a lot of energy, it is for example pushups, bench press, the squat.
The small muscle groups are the biceps, triceps, shoulders and calves.
- On three days we will have: pecs / biceps, back / triceps, shoulders / legs
- On four days: the same separated shoulders and legs
Work a corresponding large muscle and small muscle
There is another division that many practitioners do and who is to work a large muscle and the small matching muscle: pecs / triceps, back / biceps.
Let me explain: when working the pectorals, triceps will almost always intervene either in bench press, pumps, dips.
When you work your back, biceps will also speak at tractions and rowings.
So when you do biceps after your back, your performance is impaired and development is not optimal because you can not give up on your biceps exercises. I do not recommend this distribution.
I suggest you work antagonist or large muscle / small muscle with 3-4 exercises for large muscle exercises and 2 for a small muscle.
For each year go on a basis of 3 sets (small muscles) or 4 series (large muscles) of 12-20 repetitions.
The goal is to try to make modes: eg I do three sets of 12 repetitions at 40 kg curl bar.Next week I try to do 13 repetitions at 40 kg and so on. Once I reach 18-20 repetitions I increase the weight back down to 12 repetitions.
Regarding the abdominal and paraspinal, consider them as attachments to your program that is to say you can do them at the end of each session. They are the only ones with the calves, for which 12-20 repetitions do not apply because they are muscles that have a large proportion of slow fibers.
For these muscles then you can go up to 30-40 repetitions, add ballast if it’s too easy.
Sounds obvious but if you do strength training without knowing why, you will not make it long.
Find a good reason to do a motivating factor that will push you to do long term.
A good reason not to make the muscle to appeal to girls 😉
Make a pact with yourself or with a friend and engage you deeply!
Choose good nutrition
We saw the good way to train which is the important factor of a good progression.
The second equally important factor for progress, this is a suitable diet.
If you are not eating properly, your whole workout is negated (that’s rhyme)!
The ideal is to strive 5 meals a day to maintain a stable blood sugar and have a good body composition.
Eat protein at every meal: meat, fish and shellfish, eggs, tofu, legumes, cheese, whey.Aim for 30-50 grams per meal depending on your weight.
If you do not have a kidney problem there is no indication against-room as well, attention to wisdom.
Eating fruits and vegetables at every meal
Eat fruits and vegetables at every meal: packed with vitamins, minerals and antioxidants, they are essential. In addition they participate in neutralizing the acidity of the body. To top it all, they are mostly low in calories.
I will not mention them here because it would take too long, all are good to eat, see my article “What can we (still) to eat today? ” for more information.
Remember the good fats
Eat good fats
Eat fats with each meal (except around the drive because of the digestion). Fats are necessary, even if you go on a diet!
Consume vegetable oils blithely (olive, canola, flaxseed, walnuts, coconut), oilseeds (almonds, walnuts, cashews, Brazil nuts, hazelnuts …), fatty fish (salmon, mackerel, sardines, anchovies) well the lawyers.
Do NOT consume carbohydrates at each meal
Carbohydrates are used only to complete your menu once respected previous points.
For sedentary, there is no need to add carbohydrates in the form of cereals and pulses, that’s too full of grain that makes you fat people (if we put aside junk food).Carbohydrates in fruits and vegetables than enough.
For a sport like you, carbohydrates as rice, quinoa, buckwheat, legumes, … are to be consumed after a workout.
Promote low glycemic index (I refer you again to my previous article).
Use food supplements intelligently
I have also mentioned in this article, let’s see in detail the interesting supplements for bodybuilding.
- Isolate Whey: very useful to decrease the consumption of meat and fish when you do not have the budget, in fact, the protein powder cost much less than as meat or fish, even if you take the quality. In addition they are very convenient to use. Use your whey in your snacks at 10 or 17h, eg 30-50 grams of fruit mixed in a shaker. Whey can also be used in the morning to boost anabolism.
- Maltodextrin and BCAA: dilute 50 grams of maltodextrin and 10 grams of BCAAs in a liter of water and you have the ideal training drink to limit catabolism and keeping of force throughout your session. BCAAs are also used in training the next meal to decrease catabolism.
- Creatine monohydrate: up taking 3 to 5 grams per day, it provides a force gain that results in the long term by a significant muscle gain.
In my view it is not useful to use other supplements for bodybuilding in the absence of specific problem: forget the gainers, drinks Powerade style and casein.
Sleep is important for building muscle and for overall health.
If you sleep too little, you will progress not (much) despite training and a suitable diet.
It seems logical but I thought it was important to note.
I have not shown you exercises to do for the simple reason that I will write soon an article with dozens of exercises you can pick from this list to make your program.
In conclusion, practice diligently, eat smarter, get enough sleep and you will become huge and dry!