These are essential adjustments to achieve meaningful results
Just mention bodybuilding for someone to dream of that kind of excellent physical condition. At the same time, this exercise may seem impossible, especially for those who do not maintain an active physical life. A question arises, for example: what is the ideal workout for a beginner in bodybuilding?
Ideal training guide for a bodybuilding beginner
“For a beginner student, the ideal training is one in which one is able to respond to all the points raised in the anamnesis and organized in such a way as to build solid foundations in the physical and technical part. That is, one must learn to perform the movements well and ensure that the body progressively adapts to the proposed load”, explained to Sport Life the technical manager of Cia Athletica, Cacá Ferreira.
The anamnesis applies to both beginners and beginners, that is, the personal trainer will get to know a person better, including on these points: preferences, goals, availability of time for training, state of health and sports history.
Immediately after the anamnesis, it is time to select the training, methods and organizations in three parts: initial, warm-up, which is the main objective of the training, and final part with cool-down.
“The frequency of training for a beginner can vary from two to three times a week lasting from 30 to 45 minutes. For a beginner student it is very interesting that he can finish the training with the pleasure of being able to do more, since this creates an increasing willingness to accept more difficult and longer training sessions. Furthermore, it will give time for both energy and plastic recovery, that is, to recover muscle glycogen reserves and repair micro injuries, which can have occurred due to training on muscles, tendons, fascia, etc.,” explained Cacá.
Additions to the ideal workout for a bodybuilding beginner
Ferreira admitted in a chat with the reporter that the number of exercises for beginners is lower than that of beginners or advanced students due to the physical condition of beginners who do not support many exercises, which causes great tiredness, demotivation, frustration or giving up on bodybuilding. However, the professional gave a tip.
“Therefore, I suggest that in the main part of bodybuilding training there are at least five exercises: core: an exercise for the abs and an exercise for the spinal erectors; push: an exercise for the chest, shoulders and triceps; pull: an exercise for the back, shoulders, biceps; squat: an exercise for the thighs and buttocks,” he explained.
The two vetoes for beginners in bodybuilding are exercises with maximum weight or speed without the necessary knowledge. The argument is that pain will be inevitable. “Start training until exhaustion, since then there will be a lot of pain and this could inhibit/make it impossible to carry out subsequent sessions. Perform many exercises, since there is the problem of the duration of training, which is very long and even the beginner student is not sure of doing it well, since there are many exercises,” he underlined.
The recovery time between sets is based on your energy “reserves” when you start training and how much your training depends on this amount. “A beginner trainee may have a lower energy intake because they are not yet well trained. Therefore they will tire quickly and their recovery rate will be slower. A beginner trainee will generally perform sets with higher repetitions, between 10 and 20 repetitions. If they exhaust their muscles in each set, they will need a recovery time of 1:2, i.e. if the set lasts 30 seconds, they will rest for 1 minute,” he said. advised.
Should a beginner do aerobics before or after weight training?
“A beginner student can benefit from an increase in his physical preparation by doing, in addition to weight training, some light to moderate intensity aerobics. One of the initial goals for carrying out any physical activity is to gain muscle strength. With this increase, most activities, both sports and home, will benefit. So, if I propose to a beginner student to do aerobics in the same weight training session weights, I would include it at the end of the weight training session. This way, the student will do weight training without prior fatigue caused by aerobics. Thus obtaining high levels of force production to perform the exercises”, replied Cacá.
How soon can you intensify your training? Discuss
“The training can be adjusted in different variables. From the number of sets, repetitions, weight, pause, number of exercises, weekly frequency, speed of execution, type of equipment, etc. In complete safety, every three weeks of training, we can propose some adjustments aimed at intensifying the training. The initial adjustments that I try to recommend are in relation to the range of motion. Since a greater range of motion has an influence on a greater number of muscle fibers activate. Also to increase the amplitude of joint movement in some movements”, concluded Cacá Ferreira.
Given
Walking, playing football and weight training are respectively the favorite physical exercises of Brazilians. The team of researchers from the FCM (Faculty of Medical Sciences) of Unicamp (State University of Campinas) reached this conclusion after analyzing the epidemiological data of 60,202 people. All over the age of 18.
Source: Terra
Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.
