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  1. #1
    Media Admin Residency Training

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    Default Bodybuilding Basics for Beginners.

    Universal Training Basics for the beginning bodybuilder and weight lifter


    Champion bodybuilder Arnold Schwarzenegger said, “I personally like the pain from training because it indicates I’ve worked hard enough for things to grow.“ As a beginner, muscle soreness will definitely hit you, but you will adapt. In fact, the progress that beginning lifters experience is the highest, and this soreness may just be an indication of the impressive amount of muscle growth.This beginner training program has two phases! Phase One lasts for eight weeks (but only if you have completed all of the two dozen sessions). This program is three days a week and each workout should last 40-60 minutes. For example only, we list Monday, Wednesday, and Friday as your three training days each week. If Tuesday, Thursday and one of the weekend days fits your schedule better, then make use of that. What is most important is that you train three times a week with a rest and recuperation day between each of the strength training sessions.That is why keeping track of your weight, training poundages, measurements, and (if possible) body composition is important. I recommend that you take your weight once a week (first thing in the morning each Monday), and (if possible) have your body composition taken once every 2-4 weeks.
    Ass To Grass Heavy Squat














    Once you have completed Phase One (24 workouts in an eight week period), we advance to the next phase. Phase Two lasts for four months (but only if you have trained consistently). If an emergency comes up and you miss a day, jump right back into things, even if a day behind schedule. Just get right back on track. In the workout we list each exercise, followed by a numerical listing of the “set and rep” scheme. Here is an example:

    Squat 3 x 8-12

    This means that after warming up, you choose a weight in which you can do eight to twelve repetitions of the squat. That group of repetitions (reps) are considered a ‹set.’ Once you are able to do a dozen strict reps in all three sets, increase the weight in your next workout. Here is an example:
    Squat
    Monday, March 13: 115x12, 115x11, 115x9
    Monday, March 20: 115x12, 115x11, 115x10
    Monday, March 27: 115x12, 115x12, 115x11
    Monday, April 3: 115x12, 115x12, 115x12
    Monday, April 10: 125x11, 125x9, 125x8
    As you can see, the lifter in this example increased the number of reps (even if just by a single rep) each workout. This is key to your progress (and why you should record your training efforts). Once the lifter achieved a dozen reps in all three sets (the top number in the 8-12 rep range), they increase the training poundage for their next workout.
    When you are not having a good day (even if not feeling your best), you will be amazed that you might have the best workout ever. I have had days in which I was mildly sick or barely slept because of work deadlines, and went into the gym and shocked myself by unleashing unexpected strength and performance that made me walk out of the gym smiling like an idiot!
    One of the earlier mass monsters of bodybuilding, Tim Belknap said, “In the simplest terms, to build big muscles, you have to train with very heavy weights in strict form on basic exercises.” These are great guidelines for your program.
    As you can see, the lifter in this example increased the number of reps (even if just by a single rep) each workout. This is key to your progress (and why you should record your training efforts). Once the lifter achieved a dozen reps in all three sets (the top number in the 8-12 rep range), they increase the training poundage for their next workout.
    When you are not having a good day (even if not feeling your best), you will be amazed that you might have the best workout ever. I have had days in which I was mildly sick or barely slept because of work deadlines, and went into the gym and shocked myself by unleashing unexpected strength and performance that made me walk out of the gym smiling like an idiot!
    One of the earlier mass monsters of bodybuilding, Tim Belknap said, “In the simplest terms, to build big muscles, you have to train with very heavy weights in strict form on basic exercises.” 3 These are great guidelines for your program.

    PHASE ONE

    3 DAYS A WEEK
    Monday
    Squat 3x8-12 Leg Curl 3x8-12
    Seated Cable Row 3x8-12
    Dumbbell Bench Press 3x8-12
    Side Lateral Raise 2x8-12
    Close-grip Barbell Curl 2x8-12
    Lying Dumbbell Triceps Extension 2x8-12 45*
    Calf Press 2x10-15
    Wednesday
    Romanian (or Straight-Leg) Deadlift 3x8-12 45 Leg Press 3x8-12 Bench Press 3x8-12 Lat Pulldown 3x8-12 Seated Dumbbell Press 2x8-12 Dumbbell Curl 2x8-12 Seated Dumbbell French Press 3x8-12 Seated Calf Raise 2x10-15 Ab Crunch 2x10-15
    Friday
    Hex-Bar (or Machine) Squat 3x6-10 Bent over Barbell Row 3x8-12 Low-Incline Dumbbell Press 3x8-12 Front and Side Dumbbell Lateral Raise 2x8-12 Incline Dumbbell Curl 2x8-12 Close-grip Bench Press 2x8-12 Hyperextensions (Back Raise) 2x8-12 One-Leg Dumbbell Calf Raise 2x10-15 Twisting Cable Crunch 2x8-12 (each side)
    FridayHex-Bar (or Machine) Squat 3x6-10 Bent over Barbell Row 3x8-12 Low-Incline Dumbbell Press 3x8-12 Front and Side Dumbbell Lateral Raise 2x8-12 Incline Dumbbell Curl 2x8-12 Close-grip Bench Press 2x8-12 Hyperextensions (Back Raise) 2x8-12 One-Leg Dumbbell Calf Raise 2x10-15 Twisting Cable Crunch 2x8-12 (each side)

    NOTES:

    • If you are not familiar with the exercises, you can find out about them online or through a qualified strength training coach.
    • The three days (Monday, Wednesday, and Friday) are just examples. Any three will work as long as you have one day off after each training session
    • Train hard. Focus on controlling the exercise more than how much weight you lift. Focus on the muscle fibers contracting. And enjoy yourself!

     

  2. #2
    Media Admin Residency Training

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    Default Train, Rest, Recuperate, and Repeat

    Success depends on your recuperating powers, and as a beginner, rest is even more important,” says Mr. Universe winner and bodybuilding legend Chuck Sipes. As you progress and your body becomes adapted to hard training, you will be able to add additional sets and greater poundages.


    Part Two


    4 DAYS A WEEKCongratulations on making it through the first phase of the beginner training program. That intro program involved you training your entire body three days a week (with a day off for recuperation between each session). Looking back, this is the ideal phase since every bodypart being hit three times weekly provides lots of forward progress. What changes is that there are two forms of recuperation: the recuperation of each bodypart and the ability for your central nervous system to recover. Your body has improved to the point that we need to increase the volume directed on each bodypart but, since the length of the workout is limited, we split the session into two parts



    So what is your schedule like? We list the training as Monday and Tuesday training sessions, Wednesday off, Thursday and Friday training, with the weekend off. Again, This is just for example, and you can arrange the calendar as needed, as long as you get two training days in a row, with the following day off for recovery. The second phase of your Beginner Training Program lasts for four months.
    Workout 1: (Monday)
    Squat 4x6-10
    Dumbbell Lunge 3x8-12 (ea. leg)
    Leg Curl 3x8-12
    Hyperextension (Back Raise) 3x8-12
    45″ Calf Press 3x10-15
    Ab Crunch 2x15-20
    Workout 2: (Tuesday)
    Incline Bench 4x6-10
    Flat Dumbbell Press 3x8-12
    Parallel-grip Lat Pulldown 3x6-10
    Under-grip Bodyweight Row 1x AMRAP
    Dumbbell Overhead Press 3x8-12
    Alternate Dumbbell Curl 3x8-12
    Triceps Pushdown 3x8-12
    Workout 3: (Thursday)
    Romanian Deadlift 4x6-10
    Leg Press 3x8-12
    Leg Extension 3x8-12
    Leg Curl 3x8-12
    Standing Calf Raise 3x10-15
    Leg Raise 3x10
    Workout 4: (Friday)
    Front Chin-up 4x AMRAP
    Seated Cable Row 3x8-12
    Low-Incline Dumbbell Press 3x6-10
    RackBar Push-up 1x AMRAP
    Dumbbell Side Laterals 3x8-12
    EZ-bar Curl (medium-width grip) 3x8-12
    Close-grip Bench 3x8-12
    With each of these training sessions, think of the first exercise as your top goal. You want to get at least one additional rep for each exercise, but that first exercise… that first one, is the exercise you work the hardest. Warm up, then hit it hard!As you can see, three of the exercises have “AMRAP› as their rep range. This stands for “as many reps as possible.” The first one is the ”Under-grip Bodyweight Row.“ The exercise involves you using a bar (either the one in the Smith machine or one placed in a power rack). Have it set at waist height. Lay under the bar, face up, gripping the bar with a hands-up (thumbs pointing out), shoulder-width grip. Keep your arms and legs locked in a straight line throughout the set. Pull yourself up so that the bar touches near your sternum and hold the squeeze for three seconds. When you can get more than fifteen reps, raise your feet up on a bench to make your body about parallel to the ground at the top.On the Friday workout, you have ”Front Chin-ups“ and ”RackBar Push-up“ as your as many reps as possible (AMRAP) options. Front Chin-ups simply involve you using a shoulder-width grip and pulling up until your collarbone is about 4-6 inches from the bar. If you can’t get four reps on your own, get the assist from a resistance training band attached to one of your feet until you get a dozen reps, then either go with a thinner band, or go without one.The RackBar Push-up uses either the bar in the Smith machine (at lowest setting) or a bar in the power rack (8-10 inches from the ground). Go with a shoulder-width grip (thumbs both pointing inward), lightly touch the sternum to the bar and press up 80% of the way (no locking out your arms at the top). When you can do more than fifteen reps in a set, start going to failure, then lift the bar up 4-6 inches higher, and go to failure a second time each set. These are three great upper body building exercises.
     

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