- The principle of "Recovery"
- The Diary Principle
- Exercise Principle
- Principle "Approaches (sets)"
- The Failure Principle
- The principle of "nutrition"
You are new to the fascinating world of bodybuilding ">
Let's start with the very first, most important principle - fast muscle growth! Following this principle, you will invariably attract the attention of not only "colleagues in the simulators" but also the opposite sex!
- 1 The principle of "Recovery"
- 2 The principle of "Overload"
- 3 Diary Principle
- 4 Principle “Men and women”
- 5 Principle of “Exercise”
- 6 The principle of "Repetition"
- 7 Principle "Approaches (sets)"
- 8 The principle of "Failure"
- 9 Complexes (split)
- 10 The principle of "Nutrition"
- 11 The principle of "Growth"
The principle of "Recovery"
What is bodybuilding for you "> The principle of" Overload "
Have you seen regular visitors to gyms that stay in their “former time” for months? There is no muscle growth, an inflated abdomen, generally there is practically no change! Do you know what is the reason? Because they do not increase the weight of the load. Each time the same load, the same weight, the same, painfully familiar exercises. Accordingly, the same result (more precisely, its absence).
Consider: every time, every workout you need to increase the load, set difficult tasks. Naturally, gradually, but every (!) Time. If the muscles do not increase the load (repeated repetitions, more weight than previous loads), the muscles will not increase their size. Everything is natural! It is necessary to set a task an order of magnitude higher, to overload your muscles. Then the muscles adapt to seemingly overwhelming tasks, and soon you will surely be surprised at the progress! You will see it with your own eyes!
And further. If you make this principle your motto in training, the result will exceed all your expectations!
The Diary Principle
You know the secret of serious achievements in bodybuilding "> The principle of" Men and Women "
I will tell you a thing that you never expected to hear from me. There is no difference between training the stronger and weaker sex. There is a difference in goal setting. What do women want from training? Flat stomach, toned muscles of the hips and buttocks. What about men? Embossed muscles, abs cubes, rapid muscle growth. Men have a different hormonal background, which helps their muscles grow. This is genetically incorporated. If a woman wants a “male” figure, she needs not only classes in the gym, but also hormonal drugs. And ordinary trips to the gym will only make her figure elastic, trained.
All exercises can be classified into several parts:
- by the number of muscles involved in the exercise (isolating, basic).
- in the direction of the vector (pulling, pushing).
- according to the muscle groups on which the load occurs (for the abdomen, legs, back and so on).
You, beginners, are recommended primarily basic exercises. These exercises guarantee the rapid growth of all muscle groups. Classic basic exercises are performed using the load (barbells, dumbbells), but not with simulators! They are their principle of work make it easier for you. You need it "> The principle of" Repetition "
What is repetition? This is an exercise from start to finish. Typically, 6-12 repetitions are done. This is due to the fact that just such a number of repetitions ensures the fastest muscle growth (and this is exactly what we are achieving, isn't it?). So that you can perform such a number of repetitions, reduce the weight to 60-70% of how much you could take only once. Well, for example. If I can squeeze a barbell weighing 100 kilograms while lying down, then with a barbell of 70 kilograms I would do 6 to 8 repetitions. A series of repetitions at a time is called one approach or set.
Principle "Approaches (sets)"
Any exercise must be done in a certain number of sets. Sometimes you can underestimate the load, or vice versa, exaggerate. The most optimal amount for fast muscle growth - in one simple exercise from 2 to 4 working approaches. Sometimes sets with a minimum weight, warm-ups are added to them. For a muscle group in bodybuilding, 2-4 exercises are used, respectively, from 4 to 16 sets in one training session. This is written as follows: bench press 4X6 - 8. That is, 4 sets of 6-8 reps. Here is the math!
The Failure Principle
This principle is directly related to the principle of overload. How to understand that muscles are overloaded "> Complexes (split)
Previously, each bodybuilder was engaged in only one type of training. The uniformity of exercises had to be compensated by a significant number of exercises and approaches. Therefore, because of the enormous fatigue, it was very difficult to engage all muscle groups and fully train with them. This means that the effectiveness of training was low.
Then, instead of such trainings, they decided to load different muscle groups. This system is called "Split" (translated from English means "splitting"). On different days, it is supposed to pump different muscles. As a rule, the training takes 2-3 days, then one day rest. There are a lot of splits, but after each training day a rest day is required! And all the muscles of the body receive a sufficient load once in 4-8 days.
The principle of "nutrition"
The most difficult principle. Although for someone like ... The bottom line is that you need to completely review your diet. The reward for this will be a high level of sports achievements! To make your muscles grow faster, you should eat more often, but reduce portions. This, in turn, will speed up the metabolism. And you also need to increase the amount of building material for muscle - protein. In a proportion of 2 grams of protein per 1 kilogram of body weight. For 70 kg - 3.5 kilograms of protein. Impressive "> Growth Principle
The most important thing is desire. With such an incredible tool as bodybuilding, you can get an amazing body. To build up a mountain of muscles, or maybe just a little pump up? Everything will work out if you have the desire and perseverance in achieving the goal. You are not yet familiar with the unique capabilities of your body. Looking at professional athletes, remember that they were once in your place too. They did not know much, did not know, they were afraid. We started with a small weight, gradually increasing the load. But today they are at the top of the podium. So take a step towards them! Constantly grow, do not stand still! Change your body for the better!