Tips for creating a bodybuilding program
Nothing more clearly indicates the transition from beginner to intermediate level when, for the first time, you will start to spread your training. Finished the sessions for the whole body. Know that to distribute your sessions perfectly, it is not enough to simply choose the muscle groups that you prefer to work. The distribution will be not only balanced and focused on your specific goals, but it will also change depending on the track of your priorities while honestly assessing your strengths and weaknesses. Remember that you only have a capital time energy for your weight training. If your strategy is not well developed, these valuable resources will be wasted and you’ll end up with the same little muscular physique that you had at the beginning. Here is what you need to know to call the distribution of sessions that will suit you best.
As you progress, a fairly regular pattern will draw on general distribution of weight training sessions. Shortly after your first session, as you add more sets and exercises, it will become imperative to continue to split your training to cope with the increased workload. That said, a carefully designed distribution is not restricted to implement a plan to bludgeon each muscle group with a large volume of training, then let it sit for picking on other muscle groups days. Ask any seasoned bodybuilder and he will soon recommend to carefully balance your training while also providing enough time for rest and recovery.
When structuring your deployment, be aware that the rest days are as important as training days. In addition, make sure to absorb enough nutrients during the day, especially after your workout to replenish your energy reserves.
Vary your intensity
It is obvious that the rest is a fundamental component of building muscle, but training is not limited to work a different muscle group each day by saying that the muscles are not exercised that day are now recovering. If you consistently done sessions at high speed, it does not matter to alternate the muscle groups that you work: the accumulated fatigue undermine your energy and therefore reduce the degree of muscle development may occur. If you consider that local muscle fatigue and do not consider the energy, you are courting trouble. This is a common error that limit the progression of athletes in all sports at all levels. Why? While it is true that allocating sessions, muscle groups exercised are alternated, it does not use much the same source of glycogen. After consecutive sessions, we train with glycogen stores that have been emptied, which not only limits the capacity to train hard, but also the possibility of allocating resources to muscle growth during the recovery. In other words, if you turn in permanence on a tank half full, your body will not waste fuel to build muscle tissue, the maintenance will demand even more energy!
When you do an update on your current training plan, taking into account both the muscle breakdown and rebuilding energy reserves of the body. Vary the intensity of your workouts to stimulate each muscle group as often as possible and ensure the recovery of glycogen stores.
Choose a type of distribution
Sitting high body / lower body
Usually when you go for the first time a generalized to interval training workout, it is split into session for the upper body and lower body. The training time is halved, you can do more exercises and sets for each muscle group is stimulated still twice (if the plan is two days of training followed by a day rest) or three times a week (alternating sessions over six days with one day of rest). One or both of these strategies may be effective for the conditioning of large muscle groups, although train six days following high intensity can be problematic in terms of resource management and recovery . When this distribution is adopted in the form of a two-day training program, one day off, two days of training, excellent results are obtained. The ideal scheme: you can work most muscle groups twice a week while giving a maximum recovery to rebuild glycogen stores and repair damaged muscle tissue. The most perfect plan would be to make a very intense session on day 1, day 2 moderately intense, and have a full day of recovery on day 3. Day 4 comporterai moderately intense session while the session on day 5 would be pushed. Those who think they respond better to very large volume of training may find this schedule inadequate given the number of series and they want to include exercises for each muscle group. However, if for some time, you work each muscle group once a week by a large volume of training, such allocations should suit you fine.
Distribution over three days (method push / pull / legs)
If you’re like most practitioners, you have probably tried to start up a distribution of body / lower body, but as you continue to add more exercises in the session for the upper body, the it began to take you twice as long as the legs, and it was therefore necessary to use another method of fractionation. The distribution of three days is open to various configurations. Like other distributions over several days, you could combine any muscle groups to create three separate sessions. Nevertheless, what is the most common of three days, is to adopt the method push / pull / legs editing it. We then often use a variety of polyarticular exercises with a full day of rest between each session, eg thigh (squat bar neck, front squat, oblique press, lunge, calf standing) on Monday, driven movement (bench press, dips, triceps extensions) on Wednesday and learned movement (deadlift, rowings, chin-bar pulldowns, curl for biceps) Friday.
Alternatively, you can rotate in three days, followed by a day of rest. This method can apply almost every muscle group twice a week, but if you train at high intensity 5-6 times a week without modulating the intensity, overtraining will certainly result in a stagnation. Alternating workouts with days of rest, you’ll be sure to be well rested before each session at high speed.
Distribution 4-6 days per week
Once we adopt this method of distribution modulated, we find all kinds of logic on the effectiveness of combining work in the same session, the muscles grow and those who benefit. This is an excellent way to train if you essentially basic exercises, on the other hand, if you want to develop deficient or focus on each muscle individually muscle groups, the sessions will then be long and must be re-split. You can train and drive train can be time, but not both at once. So as you evaluate your body’s response to training and you identify your strengths and weaknesses, you may decide to adopt a distribution of four or five days. So you can focus on certain muscles and be sure that you train each muscle group when your energy level is down. For example, if your arms are lagging behind your chest and your back, as you always do biceps and triceps after the two big groups of the torso, it may be advantageous to devote a session to part. In giving priority to certain muscles, it can work with heavier loads in early trading, when you are rested and we have the most energy, instead of struggling to make a series of small intensity that you do realize that « to form » end of the session. It is not recommended to combine in the same session of muscles that work together, such as chest, shoulders and triceps. Once we finished the first muscle group, secondary muscles are too tired to be raised to a maximum intensity. We therefore can not work the next muscle group with so much energy. Regarding the possibility of repetitions on a program of 4-5 days, the variety is not a problem. You can work one muscle group per day (chest, back, shoulders, arms and legs, for example) before small groups (like the arms) the same day, especially not the case for triceps before shoulders or chest, or biceps before back.
The split douple
Some professional bodybuilders even split their program by a session in the morning and another in the afternoon / evening. This formula helps to work each muscle group when you are fresh and rested, but most practitioners beginner and intermediate level have neither the time nor the recovery capabilities required to implement this method with success. Unless you plan your day depending on training, nutrition and rest, the use of double split will only precipitate the overtraining and you plafonnerez completely. Unfortunately, only a handful of pros have the chance to be paid for their efforts in the room, which makes this kind of training mode. So forget it if you have a professional occupation!
Choose a distribution based on your schedule and your level of Fitness. If you’re still relatively novice, it is best to start with the top division of the body / lower body and change after a few months of training. Note: This is not because you are maybe level confirmed that you never have to take a distribution of two or three days. By varying the intensity and volume of your training, you can make all these productive ways of distribution, regardless of your experience level. Frequently changing your distribution sessions, your muscles will continue to grow and improve your strength growing.
The cardio factor
If you increase the aerobic work in your bodybuilding program, you should carefully evaluate the distribution of your workout to make sure you still have enough time to recover after each session. For if you do cardio is a « day off » because you do not push the iron, you may have serious problems. It is certain that small amounts of cardio low intensity probably not dampen the recovery of damaged muscle tissue, but it is equally certain that it will draw from the same energy stocks that bodybuilding. Even if the intensity is low, the body burns a significant amount of glycogen. So instead of replenish your for your next intense workout session, do cardio and more for a day of rest hinder your results to the next room. Your muscles will look flat, you will feel tired and you will have wasted your time. Instead, rather follow this rule of thumb: if your heart is going to be high intensity (as a series of sprints), plan to settle down after your workout session, then take a rest day. Instead of exhaust your energy on two consecutive days, you will make one really hard and you will then have 48 hours to recover session. If your cardio is low intensity, you could do a day without weights: just make sure to eat enough to replenish your glycogen stores and give your body enough nutrients to rebuild muscle tissue. A strict diet combined with increased cardio will result in a catabolic nightmare: what is to train if the muscles are smaller and weaker by the day? When fuel stocks are empty, the body is forced to take his energy in the muscles.
Tips for creating a bodybuilding program
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