The basic training

The training adapts to stress the muscle and therefore increase. For this, there are different ways of working (higher loads, full body, split routine, ...). In addition, basic exercises or isolation exercises can work endurance, strength and mass.

The General Adaptation Syndrome is what governs muscle growth. It defines the adaptation of the body (muscles to grow) at a given stress (the weight training), have provided the means (rest, nutrition, ...). Note, as we will see that this adaptation is specific and that the transfer of power between two exercises for the same is not always obvious.

Also be aware that you will advance on the criteria you select (strength, endurance, mass, ...) and it's not because you progress on an exercise for muscle gain that will be transferable to another exercise for the same muscle. Defining your goals are important.

 
  Progressive overload is the basis of training: for the adaptation syndrome is continuous, always bring more stress to the muscles, increasing expenses, but not only ... we will give you other tracks in folder.

Another important concept is the work function of your maximum strength. To gain muscle, it is considered that the ideal is between 60% and 77% of this force, but we will see that this is not always true!

Defining the type of workout (full body, half body or split routine) is also crucial because it is what will determine the whole structure of your workout.

Finally, the choice between the type of exercise (isolation exercise or base year) and how to make them (the working range) are also very important. The best is to combine the two types of exercises because they are complementary, and use the maximum amplitude that you can do with anatomy. And, everyone is not equal on this point: it all depends on your levers, arm length, the width of the torso ... So you need to adapt your range ensure your body, your muscle to work effectively without hurting yourself.

As you can see, many good ideas to master to progress well.
 

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meal plan example for bodybuilding

Breakfast: 10egg whites two whole eggs.

*Meal 2: 10oz salmon fillet, one cup broccoli, one cup carrots

*Meal 3: 10oz chicken breast, 7stems of asparagus, 1cup low fat cottage cheese

*Meal 4: protein shake, half cup peanut butter half cup almonds.

*Meal 5: 10oz chicken , 2 cups spinach, an orange, and a cup of plain Greek yogurt.

*Meal 6: 12oz tilapia, one full avocado, half cup walnuts.


Goals 100% lean mass gains, not bulking but not cutting, I want the happy medium.


  write your comment and leave your personal meal and your workout
 

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Chest Workout Level 3

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Dry weight: lose fat

The dry weight is something more complex than a simple diet. It takes a good control of his power, but be careful to avoid the most common mistakes, not erase a few weeks the muscle gains you several months to acquire.

As a first step, we will define what a dry and what are the main principles for successful food know your hair. Remember that hair is not a simple diet: the aim is not only to lose weight. The goal is a little more specific and complex to achieve: lose fat, but without losing hard-earned muscle during your workouts bodybuilding.

  To do this, you must properly allocate different macro-nutrients such as proteins, carbohydrates and lipids, but without the use of percentages. In fact, a percentage distribution makes no sense because nutrient requirements are defined in grams compared to your body weight. Of these three nutrients, the adjustment variable is the amount of carbohydrates. They are the ones that will modulate to lose fat. In fact, losing fat does not mean eating less fat.

We will also see that even if the proteins play an essential role in a dry, it is not out of the question that they consume. In fact, they do not allow a proper functioning of the body if you do not consume this nutrient. Eat only protein is the best solution to degrade their health, but also miss his dry.

A very common error for a dry, is to try to change his workout, but also want to add too large a dose of cardio-training we see that these two solutions are to be avoided if you want to keep your muscles.


 

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proteins

The fame of protein in the world of bodybuilding and beyond is often accompanied by more or less

approximation to the true nature of this nutrient. This file is intended to provide an update on the subject.

Proteins are probably the most famous nutrient in bodybuilding, whether by practitioners, such as non-practicing.

Yet few really know their roles and modes of operation:

- For some, it is a magical nutrient that can build muscle significantly and quickly, without effort. We will, of

   course, that's not true. Protein helps the body to build muscle, but only if the dosage is correct and that the

body is placed in a favorable condition for this construction, thanks to bodybuilding.

- For others, it is a food that helps losing weight, as with dietary supplements type (Slim Fast), or the protein diet.

In addition, we see that it is not possible to talk block of proteins, as a generic term for this concept is

 broad and includes several things:

- Animal protein
- Vegetable proteins
- Protein powder
- Amino acids



  Indeed, one can't speak of proteins not to mention amino acids, which are the basic constituents. It is they

who largely determine the quality and characteristics of a protein, whether in powder, or from food.

Last, it is sometimes good to remember: everyone eats every day protein (from meat, fish or eggs, but milk

and vegetables). This is not a doping or a nutrient hazardous to health.

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How to choose your weight?

To choose its weight, you can use a load by default, as shown below, but the easiest is to use one of two methods: either the 1 RM test, then take 60-70% or proceed by successive trials.

Define its weight when you start in bodybuilding is not always obvious.

Indeed, we do not know what to load on the bar or the machine was afraid to put too little and not enough straining the muscles, or put too much weight and getting hurt.

 
To try to find out what weight bodybuilding "ideal", there are two methods that we present here.

Calculation of RM:

This method is the most famous, yet it is not necessarily the best, even if it is faster.

The goal is to test your 1 RM (repetition maximum), that is to say, the heaviest load you can lift for one repetition of the exercise chosen.

To do this, it must therefore be heated, then gradually up the weight, and finally arrived in the heaviest weight possible.

Then, once you know the weight you apply a ratio (60-70%), which gives you your work weight.
Two drawbacks to this method RM:

- It requires to be tested.

Therefore,heavy lifting. Unwise when you start because it is not familiar with the movement, there is a risk of injury.

- The percentage to be used for this series is not necessarily a reliable indicator.

Iterative method:

This method is simply .... try it!

If you need to do 4 sets of 10 reps, make your 1 series with the weight that you think is good. If this is too easy, add a little weight, if it is too difficult, a little lower weight.

Do the same for each set of each exercise, and after one or two sessions of training, you have found the support you need.

How does it put weight when you start?

In addition to the two answers above, there is another solution that you can use to decide what charges to use as a beginner in bodybuilding: use load data below, for 3-4 sets of 10 to 12 repetitions:

- Bench at the helm: 30 kg
- Military Developed bar: 12kg
- Neck Circulation: 30kg
- Squat: 30kg
- Deadlift: 30kg
- Curl bar: 12kg
- Dumbbell Curl: 5kg
- Triceps bar on the forehead with bulging triceps: 10kg

Note that these costs are given as a guide, they are an average for a beginner. But for some, they will be too heavy, so they are too small for others. The goal here is to have a magnitude of weight used in bodybuilding for beginners.

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What type of training practice?

The choice of the drive size (full body, half body or split routine) should be based on your level, your recovery and your ability to do intense training sessions.

There are three types of training, the training in full body in half body or split routine.

Each of these types of training has its advantages and disadvantages, and none is superior to another, however their characteristics are more or less fit you and your resilience and strength that you can put in each series.

 

Type training

We must understand that muscle growth responds to a stimulus: training. This stimulus will activate a gene that tells the body to build muscle. Indeed, raining damages the muscle, the body will then rebuild "a little bigger" then before. The logic is, therefore that it also causes often as possible to activate this gene, however, if the body and the muscles do not have enough time to recover and rebuild muscle growth will be greatly reduced, or no, this is what happens when over-training.

It therefore comes another important factor: the intensity of the session. By intensity we mean the ability of a practitioner to push his muscles to their maximum efforts in a series. And, a practicing beginner will have little strength due to his lack of training, an advanced practitioner will meanwhile a much greater ability to push the effort at its height, thanks to a better development of its nervous system, better concentration, ...

This intensity will therefore have a direct connection with the recovery time needed to muscle.

We need to find a good compromise between the intensity and frequency of training.

So someone with a good recovery can afford to train more often. But if the recovery is a problem it will reduce the frequency of training and focus on intensity. So if you increase the intensity, you must lower the frequency, and vice versa.

Full-body:

The full-body is to train the whole body in one session, 2-3 times per week.

It is advisable for beginners muscle because frequent repetition exercises allows them nervous and a learning adaptation faster movements. However, it is not just for beginners, in fact people with good recovery can afford to train as often. However, it comes at the cost of training intensity, it will be necessary to avoid go to failure, that is to say at the stage where we can't perform an additional repetition in a series.

 

 

Half Body:

The half body is in turn lead to the upper and lower body specifically, usually 2 times each week. We will be able to put more intensity in full-body, because different parts of the body will have a little more time to recover.

People with poor recovery can lead each side of the body every 5 days, which allows them to keep a good intensity while promoting recovery.

 

Split routine:

Finally, the split routine puts priority on the intensity and not on the frequency of training, it is a single train each muscle once a week, so we will be able to go to failure and use techniques intensification. However, you need a good level to use these methods effectively increased.

By compensating the reductionof the frequency of the training intensity can make gains as high as the other methods.

People with poor recovery must avoid full-body and prefer the split routine, but if you do not like the split or are unable to put a lot of intensity in a session it is best to opt for the body half or full-body.




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