A well-chosen fitness training program is 80% of success. Just imagine that you spend several months of hard work on yourself and do not get the desired result. And the likelihood of this is very high if you focus on the wrong exercises. To avoid mistakes, you need a detailed training plan.
Today, a great variety of various trainings can be easily found on the Internet. If you have been involved in active sports for some time, then you probably know how this or that complex of physical elements affects the body. But what if you don’t understand it? Going through all the options in search of the right one will take too much time and can give not only positive, but also negative results.
You can ask a trainer for help, or you can study the theory on your own and apply it in your own practice. No one knows your body better than you and does not feel its reaction during training.
How to write a fitness program for beginner bodybuilders
Remember the main components that will help you create an effective fitness program:
- recovery time;
Having studied the importance of these parameters, you can easily develop an individual training plan on your own.
The most optimal time for classes is 1 hour. This interval is chosen by all professional bodybuilders. The fact is that active physical activity gives impetus to the release of the hormone testosterone, which is responsible for muscle growth and the rate of fat burning. After 60 minutes of training, substances that suppress it begin to be released. Therefore, further physical activity is not only useless, but also harmful, especially if you want to gain muscle mass.
If you have given yourself 1 hour a day to exercise, do not waste time: let it pass at an extremely intense pace. Having a pre-planned workout plan will help you get the most out of your gym session.
Many do not understand why you need a rest between visits to the gym. After all, you can train every day and quickly build up mass. This misconception prevents many novice athletes and bodybuilders. If you study the physiology of muscle tissues, you can find that they are restored not in a few hours, but at least in 2–3 days. It is during this period that all the stretched voids are filled, the muscles grow and become denser.
If the tissues have not had time to return to normal, and you load them with new exercises, they simply will not withstand such training. Therefore, remember: the more intense the training was, the longer the break should be before the next session. Large and small muscles recover differently. Keep this in mind when choosing exercises for your complex. Large muscles take longer to rest than small ones.
It is also necessary to reduce the frequency of training if you are exercising for several months in a row. Over time, the muscles grow and such a mass needs more days to recover. In this case, the fitness program should be adjusted: instead of 4 times a week, go to the gym 2 or 3 times.
There are 2 basic training schemes. You can choose any of them, but if you are new to the sport, we recommend using the third option.
- The use of elements that involve several muscle groups at once and trains the entire body at the same time. In this case, you should go to the gym no more than 3 times a week. Tissue repair will take longer.
- The use of exercises that train individual muscle groups. The number of workouts should increase to 3–4 per week. But it will also take much less time to recover.
- Combining different exercises — for 2–3 muscle groups. When physical activity affects different parts of the body, you can achieve a quick and noticeable result. Such an approach will significantly increase motivation and give a desire to engage in further.
Muscles must be combined from one ligament. They are pushing and pulling. One day work on one bundle, the other day on the second.
You need to start the program with large muscles, and finish with small ones. This can be explained by the fact that stretching large muscles takes place almost the entire workout, by the end they will already be too tired, and classes will be given with great difficulty.
Recovery time after muscle stretch
Every body heals in its own way. But on average, after intensive training for all muscle groups, he needs 1.5–2 days. Distribute training days so that they do not go one after another, even if such a schedule is more convenient.
Remember that you need to rest properly, so forget about passive rest. Go outside and run at an easy pace for 20–30 minutes or do a set of muscle stretches — so they will hurt less, and useful adaptation to stress will go faster.
The intensity of physical activity
How do you know which intensity to choose? Observe how the muscles behave after training for the next day. If you experience tangible pain, then the load can be left the same as it was. If the pain is weak or absent, you need to increase the number of repetitions or add 1 additional set.
It is not recommended to increase the weight at first. It is better to engage with a minimum load, so that later there is room to grow. If you immediately choose the average weight, it will no longer be possible to lower it — otherwise muscle degradation cannot be avoided. Increase the weight only when you have fully mastered the technique of each element.
Basic exercise program
Start compiling a basic program with the distribution of days. Let’s say you work out 3 times a week. On the first day, write out a plan for the abs, on the second day for the back and chest, and the third for the legs.
If you are a beginner, choose simple basic, not target exercises: your muscles are not yet ready for these types of loads. They can be started after about six months of training.
The fitness program must include a warm-up complex. Do not use cardio for these purposes, since during their implementation too much energy is consumed: you may not have the strength to perform basic strength exercises.
Now you know what components should be in the program for beginner bodybuilders: preliminary muscle stretching, basic exercises and a hitch. Follow these rules and you will be able to pump up a beautiful and sculpted body.