Bodybuilding for beginners - training programs and scheme

Everything you wanted to know about bodybuilding training, but were embarrassed to ask! How to choose, how to train, how to rest? Let's read and get enlightened!

The Internet is replete with an abundance of training programs that will make your body perfect; all you have to do is choose which bodybuilding training programs are right for you personally. And this is perhaps the most crucial moment.

If you choose the wrong bodybuilding workout, you will, at a minimum, waste your time, and at a maximum, you can end up with body imbalance or even injury.

Types of training programs

Bodybuilding workouts are of the following types:

• either you burn fat and gain weight,
• or working on relief,
• or focus on losing weight by burning fat.

However, not all so simple.
With such a small number of training program goals, there are a great variety: original methods and basic programs, for amateurs, for professionals, circuit training, training according to the Tabata protocol, CrossFit, TacFit, etc. If you show miracles of ingenuity and do not get confused in such abundance, your eyes will still run wild, and willy-nilly you want to try different options.

But what happens in the end? Having taken on one bodybuilding workout, you soon switch to the second, third, and so on.

By changing programs at such a pace, you do not allow your muscles to become imbued with them, to experience all the benefits of this or that plan.

It is important not only to create an exercise schedule, but also to stick to it: follow it for at least a couple of months, and possibly more, depending on the characteristics of the training cycle.

“What if you put yourself in the hands of a personal trainer and save yourself from having to find a plan?” - some newbies think. Yes, of course, this is a great move. You can completely rely on the opinion of a professional and completely relieve yourself of responsibility. However, you should not rely entirely on the individuality of the plan, hoping that the coach will create a magic program for you.

Some of them take ready-made plans and adjust them to suit a person’s capabilities. Often this trick is applied to beginners: the fact is that all novice athletes first need to go through a basic bodybuilding training program to strengthen all the muscles.

And this is correct, because choosing a profile plan, for example, to increase muscle mass or pump up a separate part of the body, can only be done successfully by making a base. Let's look at examples.

Bodybuilding training for mass

In the next series of videos, Evgeny Avvakumov goes through all the details of competent training on gaining mass for beginners. Details on building muscle mass and training itself await you in his complete guide.

Returning to programs, many coaches do the same. Why is this happening? In fact, it is impossible to create an ideal program that will perfectly suit a person the first time, because it is unknown exactly how the muscles will behave during training.

This can only be learned through experience. And only when you know exactly how a particular load affects your body can you choose a specific bodybuilding workout.

Full body workouts (full body)

The next most popular and important training option is fullbody training for all muscle groups in one complex. An example would be the following video program.

You can work out your entire body even with one universal apparatus, dumbbells.

How else can you build a body transformation strategy?

Bodybuilding workout for relief

The following video presents an option for training on terrain. The secret to successful drying is based on two secrets - proper nutrition and high-intensity training.

Let's get back to the basics of creating a plan for beginners. What are the important basics to consider?

Read also[edit | edit code]

• Strength training program
• Bodyweight training program
• Differences between training for strength and mass
• Strength training program
• Methods for measuring muscle strength
• Strength exercises
• Strength training for children and teenagers
• Development of muscle strength
• Strength Development Methods
• Strength training plan
• Strength and methods of its development among fighters
• Increased muscle strength
• Bodyweight training for strength
• Explosive force

How to create a workout for beginners

When composing or choosing a bodybuilding workout, you should pay attention to the following criteria: volume, frequency and duration of training, time allotted for recovery, and the order of muscle training. We'll tell you why this is so important now.

Work intensity

It consists of the training volume - the number of sets and repetitions in the approach - and the rest time between them. The number of repetitions and sets per workout depends on the specific goal you want to achieve with your bodybuilding training program.

If your goal is to gain mass, for the best muscle hypertrophy, it is recommended to work 3 sets in the 6-8 rep range. In such a bodybuilding workout, rest between sets should be at least a minute. If you are doing a difficult exercise, you can increase the time to 4 minutes.

It is not recommended to take long breaks, otherwise the efficiency of work in the gym will noticeably drop.

To work the terrain, you will need a much larger load, and there is no single solution. In some programs you will work with interval or circuit training methods, in classic ones you will increase the number of repetitions to 12-15, reducing the number of rest seconds to 30 or 0.

What other methods can be used to increase the intensity of training, read the review material “how to pump up muscles.”

Training frequency

Everything is simple here: the body has muscles of different sizes, and all significant ones need to be trained. Therefore, it is necessary to build a bodybuilding training program so that the loads are distributed more or less evenly among all of them.

Note to the beginning bodybuilder: the longer you train, the faster your muscles recover. But! The more they are trained, the more they need to rest.

And another important point: over time, muscle recovery capabilities increase noticeably slower than your progress. This means that the breaks between workouts need to be increased.

Large muscles take longer to recover than small ones, which means that they need to be trained less often.

Duration of training

All the best bodybuilding training programs usually do not exceed one hour, and this is correct if you are not taking artificial hormonal drugs.

Spending more time in the gym is strictly not recommended, since in this case muscle recovery will slow down. By the way, a rest day after a bodybuilding workout is an equally important part of the program!

It has been proven that muscles grow not while working with iron, but after direct exercise, when you sleep, eat, rest, or just read this article.

Pyramid principle

From the name you might think that this is a gradual increase or decrease in working weight. The essence is similar, but it is not entirely true. Gradually increasing the weight starting with an empty barbell is a WARM-UP. The pyramid principle is divided into three types:

1) Straight pyramid

Two preliminary approaches are done with light weight, and then the load is increased by 20-25%, while the number of repetitions is reduced from 25-20 to 6-8. This technique helps increase the rate of muscle growth by improving muscle contraction.

2) Reverse pyramid

After the preliminary load, the athlete takes his maximum working weight for 6 repetitions. Then he removes 10-15%, but increases the number of repetitions. In 4-5 approaches the athlete reaches the minimum weight for 12 repetitions.

3) Truncated pyramid

This method is not entirely suitable for bodybuilding, since it requires long breaks between approaches. The same weight is used for all approaches, the number of repetitions does not change.

Sequence of muscle training in bodybuilding

You can choose one of two options, each of which is correct and will bring you results provided you train regularly:

1. You work your whole body at once. In this case, the basis of your workout is compound (multi-component) exercises that involve several muscle groups. You will have fewer workouts during the week because your muscles will be recovering all at once.
2. The second option: during your bodybuilding training, you focus on individual muscle groups, performing so-called isolated exercises. In this case, you will have more training per week, but you will need less time to recover. This option is considered more effective, but it is recommended to use it only after you have strengthened your core muscles using the previous method.
3. There is also a more complicated version with its own split training combinations.

For beginners, it is better to stick to the golden mean: train muscles more often with multi-compound exercises, leaving a maximum of 3-4 days of rest and planning the next workout during the supercompensation phase.

Distribute specific muscle groups by day of the week, but do not break them down into smaller components. Choose activities that focus on specific parts of the body. For example, base example:

Day 1 – training for legs and arms (biceps and triceps),

Day 2 - training of the back and pectoral muscles.

Bodybuilding Anatomy Tips

You can train any muscle groups together, you just need to take into account the recovery time and some anatomical features.

When selecting exercises, remember: you always need to move in the direction from difficult to easy from larger muscles. They are located in the following sequence: the muscles of the legs, back and chest, followed by deltoids, triceps, biceps.

Why can't you train your biceps first and then your back? The fact is that the biceps also works while doing back exercises. And if you tire him out initially, then you won’t be able to fully work him out.

To correctly sequence muscle training in your bodybuilding program, look at which group they belong to - pushing (for example, deltoids, triceps, chest) or pulling (back, biceps). In the training program, place muscles from one ligament in the decreasing direction, and nothing else.

Pre-fatigue

Pre-exhaustion is a slight exhaustion of muscles with isolation exercises before performing basic exercises. This is necessary in order to ensure a sufficient amount of lactic acid and free creatine in the muscle being worked and to load it as much as possible.

Let's give an example of working on the quadriceps. To begin with, we perform several approaches to flex the shin, then immediately move on to approaches of the basic exercise (squats with a barbell). This way we will quickly achieve “failure” of the isolated muscle.

This method is not suitable for all muscle groups, since it can cause catabolism in people on “natural” training. Therefore, when moving to the second exercise, it is better to reduce the weight. At the same time, you need to understand that the synthesis of anabolic hormones will decrease.

Basic bodybuilding training program

Ideally, distribute exercises with large muscles on different days of the week; you should not cram exercises on the back, chest and legs into one day. This will avoid a heavy load on the body in general and the cardiovascular system in particular.

The exception is the muscles of the back and chest: they can be trained in one day due to their close location to each other (you won’t have to pump blood for a long time), and also because they are antagonistic muscles (when working in one group, you involuntarily retract and second).

Using the same principle, it is recommended to train together: biceps and triceps, quadriceps and hamstrings, back and chest, etc.

So what kind of bodybuilding training program does a beginner need? Definitely basic! During the first six months of training, your body will get used to the load and performing isolated (targeted) exercises is simply pointless, so the emphasis in our recommended program is on exercises that will form the core muscles.

Your basic program might look something like this.

What should naturals pay attention to in their workouts?

The training of naturals, of course, differs from the training of “chemists” mainly due to the body’s regenerative abilities.

An athlete who uses anabolic steroids can not only train often, but also incorrectly, and still grow smoothly, increase muscle mass and strength (which is why, very often, advice from experienced bodybuilders on chemistry is not only pointless, but also harmful), but For naturals, such a luxury is unacceptable , improper training, frequent training will very quickly lead to overtraining, with all the ensuing negative consequences for the athlete.

However, this does not mean that naturals cannot train at full capacity , or rest for a short time, it just has its own characteristics that must be taken into account when planning the training process.

What should a straight person pay attention to in training?

Separately, I would like to say about the advice for straight people that sports portals distribute, copying each other. In their articles, they write that naturals cannot train often or train hard, but this is absolutely not true , there are simply important nuances that need to be taken into account when training.

So, we want to give you tips that will help you structure your workouts correctly, choose the load on your muscles, and the rest time between workouts when you train without using “chemicals”.

Tips for straight people: how to train correctly?

• Regardless of your level of physical fitness, you should always have microperiodization, load cycling - alternating light, medium and heavy workouts, which are set by setting the working weight (tonnage).
• You cannot work with the same working weight, you must have a progressive load , the most popular, effective way to grow muscles and strength is to increase the working weight on the barbell, not just from workout to workout, but gradually, from one microcycle to another, and only if your strength allows you to do it.
• The larger the muscle you train, the more time it takes to recover , which is why the calf muscles, fingers, and forearms can be trained every day or every other day, but the back, legs, and chest cannot be subjected to stress so often. However, the following follows from this rule (see below)
• Isolated exercises can be performed much more often than basic exercises (from powerlifting), due to the fact that they do not involve as many muscle groups during their execution, hence the recovery of the trained muscle groups occurs faster. Therefore, if the exercises, say, on the back or chest, are isolated (vertical row of a block / raise of dumbbells lying on a bench), then they can be performed more often, but if the exercise is basic (squats with a barbell on the shoulders / deadlift), then it must be performed very dosed, and always with alternating load: light/medium/heavy

• The rest between training days should be, if you train according to the fullbody principle (we recommend it to everyone), at least one day, and a maximum of 3 days .
• The rest between sets, as the latest scientific evidence suggests, contrary to the opinions of the "experts", should be sufficient for you, that is, as soon as you feel that you have rested, proceed to perform the set, usually the rest range when you are training for mass or strength is 2-5 minutes . In this matter, the main thing is not to overdo it, not to over-rest, as the muscles will “cool down” and you may get injured.
• Nutrition is the main anabolic growth factor, due to which the restoration and growth of your muscle mass and strength occurs. If you are undernourished, growth will stop, or catabolism (muscle destruction) will occur. Therefore, try to stick to your protein intake, for example, using high-quality protein, and also always have a high level of creatine phosphate (for example, using creatine supplements instead of a lot of meat). And of course, don’t forget about regular foods; in fact, we wrote a separate article about how to eat for muscle growth.
• Don’t be afraid to train powerfully, give your best in training; if the training is easy, then the weights should be light on the bar; if it’s heavy, then it should be heavy.
• Overtraining is something that many naturals are afraid of, but behind this word there is a set of factors, failure to comply with which will of course lead to overtraining, so try not to bring yourself to this state, to be brief : go to bed on time, sleep at least 8 hours, eat correctly, fractionally, and in calories, train regularly, alternate light, medium and heavy workouts
• The duration of the workout, contrary to the delusional opinion that is spreading on the Internet (no more than 1 hour), should be as long as you need to complete the training plan. Usually it is 1.5-2.5 hours , +-30 minutes, for each person individually.
• To fuel the body, we recommend, of course, if your financial capabilities allow, during, before and after training, use BCAA amino acids, protein/gainer, all this will benefit your muscles
• Do not take advice as truth from athletes who have 50cm biceps ; perhaps they have been on anabolic steroids all the time, and have no idea how to build a training process naturally (many athletes who decide to quit using steroids not only get blown away) , but they also cannot significantly pump up, simply due to ignorance of the basics of bodybuilding, since all their training experience was on “chemistry”).

Sports supplements

To become ideally voluminous, your muscles need help - proper nutrition for muscle growth and sports supplements. This will greatly increase the efficiency of your work in the gym and give strength to your body.

The following types of supplements will be useful to all active gym visitors.

For the first 5–6 weeks of training, we recommend doing the following exercises:

Gym training program for men

We perform the exercises slowly, carefully and with maximum concentration. Moreover, we recommend lifting (pulling) the loaded weight with a fast movement, and lowering it 2 times slower.

Exercises with large and maximum weights must be performed with a belay partner!

Important! Rest between sets and exercises:

90 sec. between exercises

60 sec. between sets (approaches)

If you are doing leg exercises:

120 sec. between sets (approaches) and exercises

After completing the exercise program, stretch your muscles.

Gym workout program for women

We perform the exercises slowly, carefully, with maximum concentration and quality. In other words, we recommend lifting (pulling) a loaded weight with a fast movement, and lowering it 2 times slower.

Exercises with large and maximum weights must be performed with a belay partner(s)!

Important! Rest between sets and exercises:

If you are doing leg exercises:

120 sec. between sets (approaches) and exercises

For other muscles:

90 sec. between exercises

60 sec. between sets (approaches)

Finally, after completing the exercise program, do some muscle stretching .

Differences between women's training and men's training!

Supplements for Regular Exercise

VPLAB Nutrition | Daily 1?

• A balanced and optimally selected vitamin and mineral complex VPLab “Daily 1”, which includes 25 vitamins and easily digestible minerals.
• Category: Vitamin-mineral complex More about the category

1 caplet per day during meals with water.

In addition to vitamins and minerals, it also contains digestive enzymes. The complex is specially designed for people who lead an active lifestyle and take care of their health. The nutritional supplement completely compensates for the lack of vitamins and minerals resulting from intense physical activity, irregular nutrition and nervous stress. The result is strengthening vitality and increasing the body's resistance to various diseases.

Red Star Labs | S-BCAA Powder 2:1:1 ?

• balanced complex of BCAA amino acids (leucine, isoleucine, valine) with a branched side chain in the traditional ratio of 2:1:1
• Category: BCAA More about the category

Mix 1 serving of product with 250 ml of water or milk. Consume 1-2 servings per day based on your needs and diet. Use before and after training. On non-training days, consume between meals.

BCAA amino acids are essential and are not synthesized by the body, entering it from the outside with food. The more often and intensely you exercise, the more BCAAs you need. Not all of this amount can be obtained from food, so additional intake is often required. A sufficient supply of these amino acids improves protein synthesis in the body, promotes fat burning and stimulates the effective gain of high-quality muscle mass, as it prevents catabolism. When you take BCAA during workouts, you will be able to exercise more intensely because these amino acids provide a kind of energy for physical activity. Each serving of S-BCAA powder from Red Star Labs will provide you with 8.6 g of BCAA amino acids in the ideal classic ratio of 2:1:1.

VPLAB Nutrition | 100% Platinum Whey ?

• Produced using the most advanced technologies and meets all international quality standards. This is a unique product that combines premium whey protein and great taste for the first time.
• Category: Whey Protein More about the category

Application: 1-3 servings per day. On training days, use after training. Preparation: mix 30 g of powder (2 scoops) with 250-300 ml of water or skim milk

The combined mixture of two whey proteins in VPLaboratory 100% Platinum Whey helps to quickly launch recovery processes in muscle cells, provoking the growth of quality mass and blocking catabolism. Key features of 100% Platinum Whey: - superior combination of microfiltered isolate and ultrafiltered 100% whey protein concentrate; - excellent refreshing taste, even when cooked in water; — high content of essential amino acids and BCAAs; — the fastest possible absorption of nutrients; - low fat and sugar content. In addition, 100% Platinum Whey has the highest biological value, extremely quickly activates and enhances muscle metabolism, and helps maintain clean muscle mass. With its exceptional properties, 100% Platinum Whey is the new standard for whey proteins.

VPLAB Nutrition | Glucosamine Chondroitin?

• Protection and prevention of joint diseases.
• Category: For joints and ligaments

The daily dose is 2 tablets, which are recommended to be taken with meals, and not forgetting to drink plenty of water.

Heavy training overloads joints and ligaments; moreover, with age, the synthesis of glucosamine and chondroitin deteriorates, and such an important element as MSM (methylsulfonylmethane - a natural source of sulfur) enters the body in negligible quantities. Chondroitin and glucosamine play a vital role in the restoration of connective tissue, improve the shock-absorbing properties of cartilage, and increase joint mobility.

MSM is a source of sulfur, biologically available to the body, a component of the proteins that make up all connective tissues. The trace element reduces inflammation, accelerates the synthesis of collagen proteins and helps maintain healthy joints.

VPLab took care of you and released a product that includes salts of all three important elements - chondroitin, glucosamine and MSM. The listed ingredients in combination have a synergistic effect, complementing and enhancing each other’s effect.

The product is ideal for the prevention of diseases of connective tissue, joints and ligaments, and will also become an effective addition to the complex of therapeutic measures for the treatment of diseases of the musculoskeletal system.

Contains high concentrations of active ingredients; Helps increase joint mobility; Ideal for the prevention of diseases of connective tissue, joints and ligaments; Reduces inflammatory processes; Accelerates the regeneration of cartilage tissue;

Olimp Sport Nutrition | ISO Plus Powder?

• Concentrate for preparing an isotonic drink in powder, with the addition of L-carnitine and L-glutamine. Thanks to this combination, the product will help support your body during prolonged physical activity.
• Category: Isotonic drinks

Directions for Use: Use as needed, especially during intense physical activity. Recommendations for preparation: 17.5 g of powder (2 tablespoons) in 250 ml of water.

Ingredients: sugar, maltodextrins, glucose, fructose, acidity regulator, sodium chloride, potassium phosphate, calcium phosphate, sodium citrate, magnesium carbonate, thickener, flavorings, L-glutamine, L-carnitine, vitamins, flavoring.

Olimp Sport Nutrition | Knockout 2.0?

• New formula for an excellent pre-workout complex. Benefits: 2g beta-alanine and 1g el-arginine for impact training!
• Category: Pre-workout supplements

Take one serving (6.1 g of powder or ½ scoop) 30 minutes before training mixed with 250 ml of water

Ingredients: L-citrulline, beta-alanine, citric acid, L-arginine hydrochloride, taurine, L-tyrosine, silicon dioxide, flavors, caffeine, guarana seeds, barley extract, acesulfame K, sucralose, sodium cyclamate, cayenne pepper seed extract , black pepper seed extract, ramus serrata leaf extract, carotene, carmine, riboflavin, E150c, E150d, E133, indigo, chlorophyll and chlorophyllin, curcumin, anthocyanin, paprika extract, betanin, plant carbon.

Sports nutrition recommendations are indicative only. Before purchasing, we recommend that you consult with a specialist in the store.

Permitted and prohibited products

There are foods that are healthy and unhealthy for your figure. One is an obligatory part of the diet, while the other, on the contrary, is extremely undesirable and harmful. The latter can minimize all the effort and effort that a bodybuilder puts into training.

Healthy food

To build good muscle mass, your diet must include foods high in protein:

• veal and chicken fillet (you can choose one of two);
• cottage cheese and eggs (chicken);
• seafood;
• legumes

The food listed above helps the athlete obtain building material for building bulky muscles, since it contains a lot of protein.

For effective training, an athlete needs energy, which enters the body along with food containing carbohydrates:

• various cereals, but mainly buckwheat;
• apples, cucumbers, greens, tomatoes;
• pasta.

The latter must be prepared from durum varieties.

What foods are bad for a bodybuilder?

It is impossible to achieve good results without giving up some foods. Be sure to exclude from your usual menu:

• smoked meats;
• soda;
• pickles;
• baked goods (buns, pies);
• semi-finished products;
• confectionery.

Adhering to strict nutritional standards is half the success. Beginners need to immediately review their diet and make appropriate adjustments. Otherwise, you won’t be able to gain good muscle mass. Carbohydrates and proteins provide the greatest benefit after you finish training. They should be consumed within the first 20-40 minutes after the end of class.

Athlete's diet. What it should be like.

Chemical or natural training, what to choose?

We are all free people, and everyone has the right to decide for themselves what to do, how to live, and what to accept. And naturally, if you want, you will take anabolic steroids, this is your personal choice , absolutely, just like with smoking, some people refuse smoking, other people choose it under various pretexts (self-justification).

However, before you make your choice in favor of chemical or natural training, I would like to tell you some features.

Chemical vs natural training

Chemical training (anabolic steroids)

Training on anabolic steroids is tougher, more aggressive, you are overwhelmed with energy due to the high level of testosterone in the body, recovery occurs quickly from training to training, you may not get enough sleep somewhere, overexert yourself at work, but you will still progress smoothly, you will practically not be overtrained threatens.

However, you have to pay for everything; an athlete who uses anabolic steroids pays with his health . It’s one thing when professional athletes take them, when their sport brings them a lot of money, it’s another thing when an athlete, it’s not clear where he works, with little income, decides to get hooked on steroids. While the former can afford to regularly undergo tests , have their cholesterol , etc., others cannot afford it. Not to mention, if suddenly your health deteriorates, what means will you use to treat it? Professionals who earn money will most likely cure themselves, but what about you?

In general, we have prepared a special article about what tests should be taken before, during and after a course of steroids; if you are interested, follow the link.

And of course, we can’t help but talk about conscience , to what extent your conscience allows you to take prohibited substances that help you win in sports, giving you an advantage over other competitors. How fair is it to others? Have you ever wondered? Do you really think that if you beat someone or beat someone in something while taking anabolic steroids, this is a fair victory ? Think about it, maybe your idea of ​​what a clean, fair sport is will be turned upside down.

Training on anabolic steroids

The argument that everyone accepts it, and so will I, does not stand up to criticism: have you seen how other athletes took steroids? Why are you looking at others? When you feel bad, no one will care about you, will you be alone with your problems?