I’ve been lifting for 7 years (continuously for the last two and a half) and I only lift three days a week.Normally I lift on Monday, Wednesday and Friday. You have to rest your body. It grows when you rest. Not when you’re in the gym.
I think for beginners or advanced, isolation techniques such as biceps curls and triceps pull-downs are completely unnecessary.I would advise you to focus your attention on large composite movements like squats and dead lifts.
Trust me.This comes from a man who has spent years making isolated movements without end.
Always get a good warm-up program when you arrive at the gym.Limit your warm-up movements to something dynamic. jumping jacks, for example. Do not make static stretches before training. Save them for the end of your session.
Although the type of lifting I do is mainly focused on strength growth, the same principles can also be applied to bodybuilding beginners.When do you know it’s time to move on from these tips? The moment you officially compete.
I would suggest something like StrongLifts 5×5: the easiest workout to get stronger to start.From there you can build on it. If you can, get a good coach. It helps a lot.
If you are taking cardio, take HIIT Cardio most of the time.
Occasionally use traditional cardio.It helps.
Do not completely ignore push-ups, even if you receive advanced strength training.
Calisthenics have their own place, no matter what.
Pay attention to your diet.It accounts for more than 60% of your aesthetic situde efforts.
The more muscles you train, the better your results are.Working with a small muscle group like the arms can become pointless pretty quickly due to overtraining at the beginning. You may feel that you are a bit off isolation training, which is an essential part of any bodybuilding routine. The problem is that not everyone has to do it. As for the beginner, he must first build a strong foundation in terms of strength and muscle mass before you can start with the actual bodybuilding and the long shock cycles.
Your lifting form is more important than how much you can lift and how many repetitions you can perform.If you don’t lift with the right shape, you’re not only claiming injuries, but also hindering progress and possibly profits. Advanced bodybuilders use tricks such as partial repetitions to build up more muscle pump. If you are a beginner, you do not have to do so. Learn to run before you learn to fly.
Practicing with a proper shape generally means:
Movement through all areas of movement – Make sure you work through the entire natural range of movement of your target muscles.
Maintain constant tension – Avoid wipering the joint to rest and reduce intensity.
Focus on the negative (eccentric contraction) – Focus on the negative part of the lift by trying to lower the weight at the same pace, if not slower than you have lifted it.
Slow repetition speed – Make things slow.This helps you maintain the right shape and keep your muscles tense for an extended period of time.
Reach Peak Contraction – Press strongly when completing a repetition.You will feel an additional burn in this way. Especially noteworthy when curling.
Master the right shape for the large composite movements.Cross-lifting is the best workout you can integrate into your routine. They are a really good compound movement that trains many muscles in your body very efficiently when you are done with the right shape.
There is no greater teacher in the universe than yourself.The mistakes you make are your lessons. I want to share some of the mistakes I made during my first days/years. In my first year at university, I went to the gym. It was a shitty gym with very few appliances. They had a few dumbbells and a few dumbbells. The worst part was not a coach. Yes, you heard it right. A gym filled with many beginners and beginners like me and no trainer. That was enough to give you a list of mistakes I made as a beginner. Let me try to remember and list some:
* Do not warm up sufficiently.
* Make biceps curls on the first day and regret the rest of the week.
* Think isolation movements are better than compound movements.
* Try to curl 20kg before I could push the same weight properly.
* Never train my legs these days.
* No cardio ever.
* No idea about the importance of protein in my diet and all the rice and everything I could eat in the hostel slumber.I think it’s good for me because I’m training right now.
* The worst mistake I’ve ever made was an inappropriate form due to certain exercises being performed without guidance or monitoring.I just see someone doing something and then trying to emulate it. Within a year I was able to hurt my wrists, shoulders and knees.
Seven years have passed since my first day in the gym, and now, looking back, all these mistakes and injuries have taught me important lessons.Be clever. It’s okay to make mistakes. But it is never okay to be stubborn and not adapt or learn from mistakes.
Load, but definitely not the least, your diet.You are what you eat! Get enough protein. Get enough carbohydrates, fats and other nutrients to support your body. The question is, what is enough. If you really want to exercise seriously and exercise hard, you need to eat about 1-2 g of protein per pound of body weight. This again only applies if you train hard and lift hard. If you’re looking for mass, you’ll need to eat an excess of calories. That means more carbohydrates and fats. If you’re trying to reduce, eat with a calorie deficit. Make sure your diet contains as much raw food as you can imagine. Also cook as much as possible and avoid processed/preserved foods as much as possible. Eat a cheating meal every week to keep yourself in the game and not feel like you’re punishing yourself.
Also make sure you have enough variety in your everyday life every 2 months.These are some general rules for starters. If you can follow them, you should be on the right track. At this point, you would have already found enough experience or friends in bodybuilding who know the craft better than someone who is not familiar with it, but who only has a general idea of what is going on.