Most bodybuilding regimens = are chemical (not natural). The Internet is teeming with this. But, most people are = natural = but train according to chemical schemes.
It is not right. Because a person = limits his possible achievements. And all because there is very, very little information about natural training. I will share such articles.
Tips for Newbies to the Gym
Here are some tips to help you get more out of your training:
Stay hydrated! Be sure to drink at least 8-10 glasses of water per day. Dehydration can weaken you and reduce the effectiveness of your workouts. Also drink plenty of water during your workouts.
Eat a small meal with equal parts lean protein (lean chicken, turkey, beef or fish) and complex carbohydrates (oatmeal, rice) 30-60 minutes before and 60 minutes after exercise. This will give the body energy and ensure its recovery.
Do cardio (for fat burning) only after strength training or at other times of the day.
Keep a training diary. Record the number of sets and repetitions, the size of the working weights, and the exercises performed. This will allow you to track your progress and progress.
On your journey to building your body, take regular photos and measurements of all parts of your body to monitor your results.
https://www.bodybuilding.com/content/best-beginner-weight-training-guide-with-easy-to-follow-workout.html
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Types of interval training
So, you now know the basic principles of organizing interval training. Next, we will talk about the most popular types, including the Tabata protocol, the Herschler method, fartlek and others.
Tabata Protocol
This interval training program was developed by Japanese doctor Izumi Tabata and has gained wide popularity in the fitness community. According to the Tabata protocol, the time under tension should be four minutes, alternating between heavy and light loads. After one such four-minute approach, take a short rest. This mode of operation leads to crazy calorie consumption. But you need to carefully follow the recommendations for load distribution developed by the doctor:
- First comes a period of high-intensity training: 1 period lasts 20 seconds, during which time you need to do about 30 repetitions in an explosive manner.
- This is followed by a rest period that lasts 10 seconds, during which time you can catch your breath a little and concentrate on doing the exercise.
We repeat all this for four minutes. As a result, you will get 8 approaches, after which you can fully relax and recuperate. There may be several such cycles in total, depending on the level of training.
Both light exercises like push-ups or squats with your own weight, as well as heavy basic exercises with a barbell or dumbbells, are suitable. The bench press, deadlift, two-handed kettlebell swing, or barbell push push are great options. It all depends on the level of the athlete.
Waldemar Gerschler method
This method is designed specifically for track and field athletes, with its help you can easily increase your record in short-distance running. To fully apply it in practice, a runner needs to know his record time in the 100-meter dash. Training takes place with a heart rate monitor.
First, the athlete must run 100 meters, deliberately showing a result 3 seconds less than the maximum. After this there is a two-minute break. At this time, you need to completely relax so that your heart rate drops to 120 beats per minute. Then the race is repeated again.
The training continues until the heart rate has time to recover to 120 beats per minute during a two-minute rest. As a rule, the time of such a lesson does not exceed 20-30 minutes.
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Fartlek
This program is also designed for running. Its essence is that two or more people compete for speed in interval running. The entire competition process consists of 6 periods:
- 10 minutes of slow jogging.
- 10 minutes of fast intense jogging.
- 5 minutes of brisk walking to restore breathing.
- 100 meters race in a straight line.
- 100 meter race uphill.
- 5 minutes of slow walking to restore breathing.
Order of exercises[edit | edit code]
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How to create a training program
This article is based on the recommendations of Christian Thibadeau, a long-time weightlifter and specialist in developing training programs.
The placement of exercises in a workout is determined by two factors:
- Type of general scheme (sequential execution, alternating, circular). The overall pattern is the order in which each exercise or set is performed in a workout.
- The order of exercises for each scheme.
Sequential execution of approaches[edit | edit code]
This is a “regular” pattern where you perform all sets of one exercise and then move on to the next. For example:
A. Bench press 4 x 10, then rest 90 seconds B. T-bar row 4 x 10, then rest 90 seconds
First, you do all sets of bench presses (resting 90 seconds between sets), then you start deadlifts.
Alternation[edit | edit code]
This circuit, suggested by trainer Charles Poliquin, allows you to save time by reducing rest periods between sets without sacrificing intensity. You alternate approaches in two exercises for different muscle groups (preferably antagonists). For example:
A1. Bench press 4 x 10, then rest 45 seconds A2. T-bar row 4 x 10, then rest 45 seconds
In this case, you do a set of exercise A1 (bench press), rest 45 seconds, do a set of exercise A2 (T-bar row), rest 45 seconds, return to bench presses and repeat the sequence until you have completed all the designated sets. The break between sets of presses is about 90 seconds, as with sequential execution, but the total time for performing both exercises is reduced.
Circular diagram[edit | edit code]
You do one set of three or more exercises in a row, then repeat this circuit again as many times as planned. For example:
A1. Dumbbell bench press 12 reps, 30 seconds rest A2. Dumbbell squats 12 reps, 30 seconds rest A3. Seated rows 12 reps, 30 seconds rest A4. Romanian Dumbbell Deadlift 12 reps, 30 seconds rest A5. Scott Bench Curls 12 reps, 30 seconds rest
It is not necessary to do all the exercises in training this way; you can do, for example, four exercises in a circular mode and two according to the usual pattern or alternating.
Circuit training is better for recomposition/fat burning where you keep your rest periods to a minimum, such as 10 seconds. But they can also be used for strength training if you increase the breaks between exercises to 2-3 minutes, which allows you to do many sets in less time than with a sequential or alternating scheme, while the rest between sets of one exercise will be much longer.
New directions in fitness
Stiletto.
Great for women who want to tighten their legs and get rid of sagging. In addition, this direction has a special aesthetics. This aerobics involves walking in heels, like walking on knives. Stiletto transforms the figure and gives women grace and a confident gait.
Aquadynamics.
This is a kind of high-speed dancing on the water, very fashionable nowadays. You don't have to know how to swim here. This direction in fitness teaches you to move in water, and at a depth of no more than one and a half meters. Aquadynamics easily eliminates cellulite and brings women into the desired shape in a very short time, since it requires a lot of effort and energy expenditure. After all, everyone knows that in water we lose weight much faster and spend our calories unnoticed.
Stroller Fitness
This is an excellent fitness choice for moms looking to regain their former figure. You can visit the gym with your children; the trainers actively promote this and assure that the connection with the child is strengthened.
Body ballet.
This is a modern type of choreography, involving original ballet movements to classical music. This fitness option is very useful for stretching and posture.
Zumba.
A new direction in fitness with an African flavor. It is used by world stars such as Shakira and Jennifer Lopez. Zumba movements are somewhat reminiscent of tango, flamenco and samba. Also in this direction of fitness there are inclusions of salsa and rock and roll. Zumba perfectly trains the body and breathing, and also models the figure.
Yogalates.
As you might have guessed from the name, this is a synthesis of yoga and Pilates. So to speak, two in one, for those who cannot decide on a choice. There are great combinations of both here. As a result, the whole body is trained, cellulite goes away, vigor and clear thinking appear, blood circulation improves and the psyche strengthens. This type of fitness is useful for women suffering from chronic depression and subject to endless stress. Yogalates is a way out for those who are tired of the frantic pace of the modern world, because this is fitness not only for the body, but also for the soul.
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Where to start working out in the gym
I will tell you how to properly start working out in the gym and about the basic recommendations and rules for those who are just starting strength training. Whether you want to get stronger, lose weight, build muscle, or simply improve your fitness, this article will help you get on the right path to health and achieving your fitness goals.
Strength training will also provide remarkable results for those who have tried (and failed) to get in shape with just diet and cardio. Consistent and regular training (more than 2 times a week for 12 weeks) will lead to:
- Increased muscle fiber size
- Building strength
- Increasing tendon strength
- Increasing the strength of ligaments
All this will help you build a healthy and resilient body, and also reduce the risk of injury. You will end up looking absolutely amazing!
How to create a training program
When you come to the gym, you should already have a clear action plan: what exercises you will do, what muscle groups you will work.
There are a huge number of training programs, but beginners without a coach should not try complex options. To begin with, it is better to limit yourself to sequentially working all muscles.
Let's conditionally divide the body into several muscle groups: biceps, triceps, shoulders, chest, back, buttocks, thighs and abs. If you're going to train twice a week, divide the muscle groups equally. For example, in the first workout, work your biceps, back, hips and abs, and in the second workout, work your triceps, chest, shoulders and buttocks.
Here are some exercises with machines and free weights for different muscle groups.
Workouts for girls
As a rule, the goal of classes for girls is to have a slim, fit, strong figure. By exercising with iron, bones become stronger (prevention of osteoporosis), posture improves accordingly, and cerebral circulation and metabolism become better. Such exercises allow you to build muscle tissue, thereby helping to burn unnecessary fat.
Such as bench press or Romanian deadlift, barbell squats, push-ups, standing dumbbell flyes. Training is carried out in the presence of a trainer and under his guidance. Before strength training, a general body warm-up (including cycling) is required, and afterward, stretching is mandatory. When the entire workout can be easily completed, the strength load is increased.
Correct complexes for women
The optimal place for women to practice fitness is the gym. Cardio exercise equipment is very useful: an exercise bike, a treadmill, an orbiter, a stepper. The work of the muscles involved in the load on these tools most quickly allows you to get rid of fat deposits. Exercises on strength training equipment should be performed under the supervision of an instructor, starting with simple movements, allowing the body to get used to the load. When performing all movements, you must keep your back, legs, and arms in the correct position.
To strengthen the chest muscles, complex exercises are used - push-ups and various hand movements at chest level. For other muscle groups, push-ups, bending over, squats, and running are also used. This complex will allow you to have a toned figure, but will also significantly improve your health and quality of life.
Sequence for men
Any lesson begins with a warm-up on cardio equipment (bicycle, treadmill), and strength training in bodybuilding - with exercises of the basic group, and ends with isolating (grinding). This approach is necessary to increase strength growth, which will result in increased muscle mass. Muscles will not grow with little load.
However, in some cases it is necessary to start with isolation. In such cases, when you need to load one muscle, for example, if you usually work with a lot of weight, but during this workout some joint cannot pull it, you tire the “weak” link by isolating, which subsequently will not give this muscle strain with full force. Or if the muscles are not in good shape, they hurt after the last workout.
The order of exercises depends on what your goal is: building strength, body weight or burning fat. If the goal is strength, train three times a week, two exercises for 2 muscle groups at a time. Mass building – 2 days a week with the “famous four”: bench press, squats, deadlift, standing barbell press. For fat burning - four to five days a week, working out 2-4 muscle groups.
Remember, you should enjoy your classes, the loads increase gradually. Training is regular. The right sportswear is the key to a successful workout. Warming up before exercise and stretching after is a mandatory attribute of exercise. Think about whether the system is important in weight selection. Select the loads wisely.
You cannot copy other people's complexes. The body is different for each person. Before choosing a program, decide on your goal: gaining weight or burning fat. Don't forget about pacemakers. Ideally, we think about our diet. Remember - the base is the basis of this.
In special cases, you can start with isolation exercises
In some cases, it is really advisable to start training with an isolation exercise, and not with a basic one! The main thing is that you understand why you are doing this. And you can do this for two reasons:
No. 1. To specifically (consciously) pre-tire the working muscle.
This technique is most often used only by advanced athletes (consciously).
Example: a person has weak pecs and strong triceps (typical me). Consequently, such a person can specifically tire out his strong triceps (with an isolating exercise) in order to then “break through” his pecs in the basic exercise, loading them (pumping) to the maximum. Comprendo?
In other words, we do all this crap so that strong triceps do not steal the load from the chest. That's all! For example, such a person does a barbell bench press while lying on an inclined bench, but his triceps, not his pecs, work first! As a result, they steal (steal) almost the entire load from the chest, not allowing them to grow... this is why a person can use this technique to tire out a strong chest and pump up his weak pecs)).
No. 2. To warm up/warm up the working muscles, ligaments and joints, and prepare them for more forceful work, thereby minimizing the chance of injury to the maximum.
A striking example: do an isolating exercise - seated leg extensions, with a light weight, in a large number of repetitions (20-30-40), thereby warming up the knee joints, and then move on to the basic exercise - squats with a barbell on the shoulders or bench press legs in the exercise machine.
Somehow like this. In other cases (and this is the majority), it is imperative to start training with heavy basic (multi-joint) exercises. And not everyone can finish isolating, and not everyone can finish isolating; it all depends on your training experience. In other words, beginners can concentrate only on the base, and completely eliminate any isolation. I don’t seem to be a beginner, but I still work like this)), seriously, there is no isolation at all - no!!!
More advanced (and experienced) athletes, of course, decide for themselves, however, as a rule (as practice shows) they use one, maximum 2 isolating movements at the end of the workout.
Professionals (I mean, those who are under the pharma) decide for themselves, but frankly speaking, between us, then isolation can work a hundred times better for them than the base)). I'm serious.. but this is only for those who are on pharmaceuticals, for naturals (those who do not use anabolic steroids) this will definitely not work 100%, so they need to concentrate on the base.
Sequence of muscle groups in training
For those who don’t know, there is a split in bodybuilding (this is the splitting of muscle groups on different days).
Well, for example:
- On Monday we train our leg muscles
- On Tuesday we train the chest muscles
- On Wednesday we train our back muscles
- On Thursday we train deltoids (shoulders).
- On Friday we train the arm muscles (biceps and triceps)
Do you understand? So this is what we will talk about now, you should know about the correct sequence of muscle groups on specific days, because a lot of things depend on this too.
Well, for example: if on Monday we train instead of legs -> back, and on Tuesday instead of chest -> arms = then this is very bad, because when we trained our back (on Monday) our biceps were actively working, therefore they are already tired , and here, because you don’t know the correct sequence of muscle groups on specific days, you again do biceps training….
Firstly, you won’t be able to fully train your biceps (I hope it’s clear why (because on Monday we trained your back, where the biceps worked to the fullest)), and secondly, if this continues more than once, then overtraining is not far off . Therefore, there will be no muscle growth
