Every aspiring athlete wants to quickly develop your figure to the level of modern Champions. This usually means that a beginner takes a very high training pace, blindly copying the best bodybuilders program. This is a fundamental error. No one is able to jump over the physiological barrier of its own body. The term novice does not reflect the age of the trainee, and the level of its readiness.
The body needs to prepare to gradually increasing loads and carefully monitor his reaction. For beginners iron binding principle: selection of the simplest exercises in a technically correct performance, and a very cautious increase in the weight of the weights! Before beginning a regular exercise program, you must: be aware of the purpose and goals of bodybuilding, its basic techniques, to study anatomical Atlas; to practice with a blank fretboard or light weights all the basics to explore the technique and effect on the development of muscle; to master the rhythm of breathing during exercise. Remember! All the great bodybuilders of the world were once beginners and studied bodybuilding from the very beginning. Thanks to the gradual increasing exercise and patience they become great Champions! After 2-3 months the bodybuilder needs to work in a so-called universal programs according to guidelines and as you grow your endurance to increase the number of reps and the weight of the weights. Only after a year of systematic training, you can determine the capabilities of his body, his reaction to some effort. Note, it is the winter months are most effective for the start of classes and intensive training sessions. The result of the exercise depends on three factors: the regularity of practice, rest days in between your training, nutrition. There are twenty “Golden” exercises Franco Colombo for beginning athletes. To train on this program three months: the first month, each exercise is performed in one approach to 15-25 repetitions, the second month two approaches, the third one in three. The number of repetitions remains constant for the entire course, only increases the weight of the weights and rest time between sets. Those engaged for over a year, no doubt come to a stage where it’s time to think about how to gain active muscle mass. If your heart is too beaten systematic Jogging, ligaments and tendons are strengthened by training with moderate loads, the muscle gained elasticity, you can move from General developmental to more advanced and focused athletic training. During this period, more suitable for a three-day cycle training through the day. At the three-day cycle training should last a maximum of 2 hours, but the rest between series should not exceed 30-40 seconds. To achieve the necessary load power endurance, much attention should be paid to slow run in the fresh air. At the three-day cycle each workout loaded all the major muscle groups. Training should start with leg muscles. These muscles are relative small and eat a small amount of blood. It is known that the better the muscles are supplied with blood at the time of the training, the faster it grows. Therefore, at the beginning of the workout, until the body as a whole is not heated, to exercise smaller muscle groups. After the leg muscles to include the muscles of the thighs, chest, shoulder girdle, etc. At the end of the training remain the muscles of the abdomen and back. However, as a warm-up before training, always perform exercises for the abdominal muscles, as it is a good warming remedy. For example: option training program Steve Davis; option training program Michael Jesisca for the development of the thorax; option training program Michael Jesisca for the muscles of the middle part of the body; option training program for the neck. Doing bodybuilding for 2-3 years and even longer, you can become the owner of a massive muscle, but not get the much desired championship body. To acquire ideal physique is not enough just to pump, say, chest and latissimus, and it is necessary to develop muscle complex. So, you should thoroughly examine all the necessary exercises and gradually incorporating them into their training plans, to achieve maximum development of individual muscle groups. In other words, during training for experienced bodybuilders involved is committed to the following: Maximum muscle mass development; Integrated development and formation of all muscle groups and body parts; Development of aesthetically beautiful body with all the signs of harmony, proportionality and symmetry; Full exception in your electrointensive weaknesses. Trained bodybuilders with experience not less than 3 years Arnold Schwarzenegger recommends a two-stage training program. This program makes it possible to progressively increase workloads and intensity of the workouts. And the first and the second stages each body part is trained three times a week. But the program the second stage involved poses higher requirements in connection with a large number of the superseries and additional exercises on lagging muscle groups. Start your workout with the first degree, detailed study of each of the proposed exercises. If you’ve been exercising at this level for at least 6 weeks and are convinced that you possess the sufficient stamina and ability to recuperate, to train more intensively, you can Supplement training with new exercises until you are approaching a level of training second stage.