Q. I want to start bodybuilding. Guide me please on the kinds of workout, time period and the duration.

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Q. I want to start bodybuilding. Guide me please on the kinds of workout, time period and the duration.

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So, you want to pack on some serious mass and carve out those abs? Here’s a step-by-step introduction to the iron game that will get you started on the right foot.

Don’t expect overnight miracles—building a body takes time, focus and consistency. The good news is that the first 6-12 months is the time when you will probably make the most dramatic gains.

However, it is important to learn proper form and basic safety rules now to make sure you don’t injure yourself down the road when you’re pushing heavier weights around.

TRAINING
It’s a good thing for a bodybuilder to incur limited muscle damage.
As a beginner, you can train more frequently than intermediates and advanced trainers. The reason is simple: as you get more experienced, you learn to push your muscles harder and inflict more damage that takes longer to recover from. Beginners, on the other hand, get sore but bounce back quicker since the muscular damage isn’t as severe.

If the word “damage” makes you flinch, don’t worry. It’s a good thing for a bodybuilder to incur limited muscle damage, because it nudges the body to recover and overcompensate (grow) slightly to prepare for future workouts. This is what bodybuilding is all about—a continuous cycle of one-step-back, two-steps-forward, repeated over and over on a weekly basis.

With this in mind it is also easy to see why rest and sleep is extremely important, since this is the time when the body does the two-steps-forward phase.

So, instead of training each muscle group once a week, you can start with a twice a week-schedule and play it by ear from there. Furthermore, we’re going to split the body into two separate days: Upper body except abs on day 1, lower body plus abs on day 2. Since we’re aiming to train each muscle twice a week, this means we can do day 1 and 2 on Monday and Tuesday, for example.

Then we do day 1 and 2 again on Thursday and Friday, leaving Wednesday and the weekend open for rest and relaxation. The following week you start over on the Monday-version of day 1 and so on.

We want to learn the basics, so I’ll focus primarily on classic exercises. Once we’ve mastered these simpler exercises we’ll move up to Intermediate territory with a new focus on more complex compound exercises. At this point, it is more important to learn the form and get the right “feel” for each exercise rather than lifting as heavy as possible.

Some exercises, like lat pulls and most shoulder raises, are particularly hard to target the right muscle do the work if you use too much weight. Start easy; pick a weight you can do 10-12 strict reps with and work your way up when you’ve got the technique down pat. Keep track of your workouts—jot down your poundage and number of reps in a notepad or designated training log for future reference.

Some exercises, like lat pulls and most shoulder raises, are particularly hard to target the right muscle do the work if you use too much weight.
WITH EXERCISES LIKE LAT PULL-DOWNS AND SHOULDER RAISES, IT CAN BE PARTICULARLY HARD TO MAKE SURE THE TARGET MUSCLE IS DOING THE WORK IF YOU USE TOO MUCH WEIGHT.
SAMPLE WORKOUT ROUTINE
MONDAY: UPPER BODY
1
DUMBBELL BENCH PRESS
2 sets of 10-12 reps
Dumbbell Bench Press Dumbbell Bench Press
2
BUTTERFLY
2 sets of 10-12 reps
Butterfly Butterfly
3
STANDING MILITARY PRESS
2 sets of 10-12 reps
Standing Military Press Standing Military Press
4
TRICEPS PUSHDOWN
2 sets of 10-12 reps
Triceps Pushdown Triceps Pushdown
5
LYING TRICEPS PRESS
2 sets of 10-12 reps
Lying Triceps Press Lying Triceps Press
6
SIDE LATERAL RAISE
2 sets of 10-12 reps
Side Lateral Raise Side Lateral Raise
7
PREACHER CURL
2 sets of 10-12 reps
Preacher Curl Preacher Curl
8
SEATED DUMBBELL CURL
2 sets of 10-12 reps
Seated Dumbbell Curl Seated Dumbbell Curl
9
WIDE-GRIP LAT PULLDOWN
2 sets of 10-12 reps
Wide-Grip Lat Pulldown Wide-Grip Lat Pulldown
10
ONE-ARM DUMBBELL ROW
2 sets of 10-12 reps
One-Arm Dumbbell Row One-Arm Dumbbell Row
11
DUMBBELL SHRUG
2 sets of 10-12 reps
Dumbbell Shrug Dumbbell Shrug

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If you are thinking about embarking on a fitness or bodybuilding program, here are a few pointers you should know. Below are some great ideas about training and nutrition for various body types. Check it out beginners!

If you are thinking about embarking on a fitness or bodybuilding program, here are a few pointers you should know before you begin.

Weigh yourself and take measurements
Consult your physician, especially if you are out of shape
Set realistic fitness goals and record them in a notebook
Start off slowly
Stick to the basics
Commit to your program
Weigh yourself and take measurements
Build a foundation (don’t be tempted to follow an advanced routine)
Following this advice will be very helpful in the long run.

There are 3 basic different body types and some people have certain characteristics of all 3.
Ectomorph – Extremely thin with a very fast metabolism.
Mesomorph – Athletically built and usually classified as an easy gainer.
Endomorph – Usually overweight, with a very slow metabolism.
ECTOMORPH
TRAINING
Upper Body
Barbell Bench Press – Medium Grip Barbell Bench Press – Medium Grip Barbell Bench Press – Medium Grip
3 sets of 8 reps
Bent Over Barbell Row Bent Over Barbell Row Bent Over Barbell Row
3 sets of 8 reps
Seated Barbell Military Press Seated Barbell Military Press Seated Barbell Military Press
3 sets of 8 reps
Barbell Curl Barbell Curl Barbell Curl
3 sets of 8 reps
Triceps Pushdown Triceps Pushdown Triceps Pushdown
3 sets of 8 reps
Printable Page PDF Document

training
Lower Body
Barbell Squat Barbell Squat Barbell Squat
3 sets of 8, 10, 12 reps
Leg Extensions Leg Extensions Leg Extensions
3 sets of 10 reps
Standing Calf Raises Standing Calf Raises Standing Calf Raises
5 sets of 10-25 reps
Crunches Crunches Crunches
4 sets of 20 reps
Printable Page PDF Document

The reason I stress not adding any other exercises to this routine is because, being extremely underweight you do not want to overwork, and you must conserve energy to re-build the torn down muscle tissue.

DIET
Now the matter of what to eat to feed those injured muscles. I would recommend eating every 3 hours or so. I know from personal experience this might not seem possible, but you must try to eat at least a little more until your body becomes acclimated to the new food intake.

We no longer label our 3 meals as breakfast, lunch, and dinner, because we will be eating at least 5 but preferably 6 meals a day, and they are now known as meals 1 – 6.

Meal 1
Almonds Whole Eggs
4
Almonds Whole Wheat Toast
2 slices
Almonds Banana
Almonds Milk
Meal 2
Almonds Tuna
1 can
Almonds Mixed Salad
Almonds Orange
Almonds Milk
1 glass
Meal 3
Almonds Peanut Butter
1 tbsp
Almonds Protein Powder
2 scoops
Almonds Whole Eggs
2
Almonds Ice Cream
1 scoop
Meal 4
Almonds Steak
Almonds Baked Potato
Almonds Asparagus
Almonds Milk
1 glass
Meal 5
Almonds Chicken Breast
Almonds Carrots
1 cup
Almonds Olive Oil
1 tbsp
Meal 6
Almonds Protein Shake
Almonds Peanut Butter
1 tbsp
That should be enough for starters as you will probably have a hard time eating this amount. Drink a minimum of a at least a gallon of water every day.

WORKOUT
Upper body on Monday and Thursday, lower body on Tuesday and Friday.

Rest on the other three days, keep outside activities to a minimum so as not to burn excess calories needed to build muscle.

If you find this diet too much to consume slowly make an effort to eat just a little more all the time. Also get as much good sound sleep as you can to aid in recovery.

ENDOMORPH

WHAT IS YOUR BODY TYPE? TAKE OUR TEST!
What body type are you? How can you tell? Take our simple test and know! Learn how to train for your body type and what the differences are.

READ IT!

I would offer the same advice to them also except do 3 days of low intensity cardio just for your endurance and to keep fat gain to minimum. Mind you this is only a temporary routine.

MESOMORPHIC
Same routine, different diet, and 4 to 5 days of cardio of your choice.

I recommend walking on the treadmill. As you get in better shape increase duration, but start off at 20 minutes slowly building up to 30-45 minutes. If this seems like a lot of work it is but as I tell my clients if you can’t stay motivated, stand naked in front of a full length mirror, if you don’t like what you see this should be motivation enough. I will go a lot deeper into fat loss but here we are just beginning.

DIET
Meal 1
Almonds Egg Whites
7
Almonds Whole Egg
1
Almonds Oatmeal
1/2 cup
Meal 2
Almonds Protein Shake
2 scoops
Meal 3
Almonds Can of Tuna
Almonds Baked Potato
Almonds Mixed Salad
Meal 4
Almonds Chicken Breast
5oz
Almonds Brown Rice
1/2 cup
Almonds Broccoli
1/2 cup
Meal 5
Almonds Can of Tuna
Almonds Mixed Salad
Almonds Water
Meal 6
Almonds Protein Shake
Now here are some helpful tips to avoid hunger pangs and binging.

Eat your food slowly.
Always drink at least a gallon of water a day. There are a lot of good reasons for doing this but for you it will create a sensation of fullness.

If you must eat something, pick a healthy low calorie snack, such as raw veggie cakes, fat free yogurt, salad, etc.

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You should not start from a program for advanced bodybuilders. Begin from basic exercises such as squats,
presses, chin-ups and curls. Use weights you can complete 12-15 reps with. Train not more than 3 times a week and
your workout should not be longer than one hour. Eat 5-6 meals per day. Sleep at least 8 hours. Here is a simple split:
Monday: squats – 2 set of 15 reps; bench press – 2 x 12; chin-ups – 2 x max; barbell curls – 2 x 12; crunches – 3 x max.
Thursday: military press – 2 x 15; cable pressdowns – 2 x 15, barbell shrugs – 2 x 15; reverse crunches – 3 x max.
Remember: you should add one more set – warming up set of each exercise.
Read more in article Beginner Starting Out

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