Getting started is easy, but effective planning is required to get the results you want. Get ready to create a program worthy of body building legends.
In this article, we will show you how to organize a complete workout, your nutrition and even the use of supplements to achieve the desired physical success. First, we'll look at how to plan your exercise routine. If you are a beginner, do not overdo it, you will only tire yourself excessively and risk injury.
Steps
Step 1. Do your research and decide which exercises to include in your training routine
Organize the days of the week by dividing the parts of the body under stress accordingly. For example, on day 1 (Monday) you can train your chest and triceps muscles.
Step 2. Write down in detail the number of repetitions and sets for each exercise and, if you are at an advanced level, add timelines to respect
Notice any potential and shortcomings of your program and work to develop your weaknesses.
Step 3. To improve each exercise, start with 3 sets of 12 reps for the first week
Increase to 3 sets of 13 for the second, 3 sets of 14 for the third and 3 sets of 15 for the fourth.
Step 4. Increase the pounds lifted in week 5 and bring the number of repetitions back to 12
For exercises such as push ups and dips, wear a weight training belt and increase the weights gradually.
Step 5. Continue sticking to the schedule for 8-12 weeks, you should notice noticeable results
The longer you train, the more your muscles will develop.
Step 6. If you want to maximize the development of muscle tone and strength, focus on a small number of repetitions by lifting heavier weights
In this way the results will not be long in coming, in terms of lost body fat and considerable strength gained.
Step 7. As a basketball player spends most of his time jumping and shooting to increase his elevation skills and accuracy, if you want to increase your strength levels you will need to devote much of your training to lifting. weights as heavy as possible, and in the lowest rep range possible
It is also advisable to stay in a range of 8-12 repetitions for a hypertrophy workout, promoting tone and further muscle growth.
Step 8. Start a diet
Unfortunately, over 60% of people who start a workout stop it during the second week due to a lack of immediate results. Fitness experts have been repeating it to exhaustion, but we want to do it one more time too, start a diet and stick to it. If you are of large build (Endomorph), you need to stop taking in fat and glucose (sugar) almost completely. This means no junk food rich in glucose and sodium (table salt). Go for foods that are high in protein, low in carbohydrates and non-fat, salty or sugary.
Step 9. If you are slim build, still minimize your sugar and fat intake, otherwise through an unconscious diet the body mass gained will be what bodybuilders refer to as dirty bulk
Eat healthy and abundant every 2 hours to gain volume in a healthy and desired way.
Step 10. Optional Supplements
Bodybuilders make extensive use of supplements nowadays. Some claim they are effective, some deny it. In our opinion, they should respect the name that distinguishes them and limit themselves to being a supplement. Only when you struggle to get the correct amounts of proteins, carbohydrates, minerals, vitamins, essential amino acids, etc. in a natural way you can resort to supplements.
Advice
- If you have difficulty in creating your own exercise program, search the web, many sites allow you to create a personalized exercise program in just a few clicks.
- Omega-3 unsaturated fatty acids found in oily fish and fish oil and skim milk are known to promote fast muscle recovery after training. They also allow you to burn fat faster.
