| Original Article: Beginners 12 Weeks to ORD Basic Bodybuilding Training |
Exercise Selection
Day 1:-
Bench Press (normal grip)
Flyes
Lats pull down
Strict Barbell Curls
Lying Triceps Ext
Squat
Standing Calves
Lying Leg Raise
Day 2:-
Shoulder Press
Cable Upright Row
Seated Row
Seated DB alt Curl
Seated DB Tricep Ext
Leg Curl
One legged Toe raise
Sit up
Day 3:-
DB Incline Press
Chin up to failure
Reverse Curls
Tricep Push down
DB side laterals
Squats
Wrist Curl
Hanging leg raise to failure
Day 1:-
Bench Press (normal grip)
Flyes
Lats pull down
Strict Barbell Curls
Lying Triceps Ext
Squat
Standing Calves
Lying Leg Raise
Day 2:-
Shoulder Press
Cable Upright Row
Seated Row
Seated DB alt Curl
Seated DB Tricep Ext
Leg Curl
One legged Toe raise
Sit up
Day 3:-
DB Incline Press
Chin up to failure
Reverse Curls
Tricep Push down
DB side laterals
Squats
Wrist Curl
Hanging leg raise to failure
| The Beginner's guide to training, diet and supplementation (Part 1) Do you want to transform your body in 12 weeks? If yes, the beginner basic bodybuilding training is written for you. When is the best age to train Mid teen is a good age to start training. Muscular growth is at the fastest rate from this age till about mid 20's provided the individual is in good health. Food for MUSCLE BUILDING With weight training, the food you consume becomes the muscle you build. If you eat a poor diet, containing little nutritional value, the best exercise routine will fail to develop maximum muscularity. Most important in bodybuilding diet is an ample supply of protein with enough carbohydrates to blast you through your workouts. Gaining Weight (Sample programme on right column) An underweight beginner will find weight training increases his appetite, while muscular stimulation of training will promote increases in muscle size and a corresponding healthy bodyweight gain. He should try to eat generous amount of eggs, milk, cheese, fish, whole grain and other wholesome foods. He can also consume relatively more of fats and carbohydrates without becoming fat, in this case some fattening foods will be an advantage to bulk up. However, at no time should he force himself to eat more than he actually desires. Forced eating will upset his digestive system. 3 solid meals a day are too much for him, to grow, he should eat more frequently, 5 or 6 times, a day, in lesser quantities. A rich intake of fresh fruits and vegetables will benefit his health, assist digestive normality, soon he will be able to eat more normally and benefit from larger meals with real appetite. For cases of average underweight, taking a quality high protein matrix gainer like ISS's Gainer Matrix is best. This nutrient dense food supplement encourages the formation of solid muscle on the body. Steady gains are made, even when diet is not at the very best. For a few months at least, the underweight beginner should use Gainer Matrix, at least till his bodyweight is normalised. He should also include in his daily diet, dried fruits like raisins, apricots and raw, unsalted nuts of all kinds. These food are wholesome and will help in gaining weight. Losing Weight Unlike the underweight beginner, the overweight individual must restrict his intake of fats and refined carbohydrates to a minimum. He can eat more protein, vitamin and mineral loaded foods that he wants, but white flour and white sugar products and all sorts of unnaturally sweet dessert must be held to a minimum. The danger in such a diet, is that sometimes the overweight individuals become extreme in his restrictions, and in away eliminates food that contain necessary vitamins, without realising that in doing so he is robbing his body of energy, and feels fatigued as a result. It is recommended that the overweight bodybuilder should take a high quality protein-based powder like the following: Complete Whey or Whey Matrix with some low fat, slow glycaemic carb like oats as meal replacement for weight reduction regularly, until his bodyweight is reduced to normal. For more info: Feel free to consult our nutritionist. More Tips Regardless of whether you are underweight, overweight or near normal weight, make sure that you are eating a lot of fresh fruits and vegetable daily, and that you eat nourishing whole grain cereals. Includes dried fruits, unsalted raw nuts to your diet as well. If you find that despite these dietary precautions you still feel tired, then you may be lacking in certain micro nutrients. In this case taking a good multi vitamin like Complete V/M with your meals will correct this condition increasing your energy and making training more enjoyable. Training for women It is a common question to be asked if weight training is suitable for women. The answer is yes! Women need to exercise just as much as men. The only difference is that women should use lighter weights and higher reps, to start and then gradually to the highly specialised weight training programs for women. They should perform only 6-8 exercises that they enjoy and follow these 3 times a week with moderate weights. Some Bodybuilding Jargon Similar to any sport or science, certain terms are used in weight training, which you should be familiar. Some of the most common are: Pressing- When you push a weight with arm strength from the chest or shoulders to arms' length above the head, this is call a PRESS. Jerking- When legs are used to help you push a weight above the head, this is called JERKING. Cleaning- When you lift a weight from the ground, and in one motion raise it to the chest or shoulders, this is called a CLEAN. Prone- Means lying on the back. "Prone press" means pressing from a lying position. Repetitions (also called Reps)- Means doing any exercise from the starting position to the finishing position. Sets- Each time you complete any exercise by a targetted number of repetitions, this is consider as a set. To be continued (in part 2) - How to exercise? - How to train? - Should you specialised? - How to get started? - First week of workout, why is it so important? - Standards of physical Perfections - Bodybuilding Drugs |
Gaining Weight Training Guide
Programme
General Rules for 1st month
- Perform each exercise for 2 sets .
- Continue to add more and more
weight to those exercise that feel
easy without hindering proper form
and reps.
- Train 3 days a week, no more no
less on alternate days.
- Perform 6-8 reps per set.
- Keep aerobic training to a
minimum as they will interfere with
weight gaining.
- Take 1 week break from training
on the 4th week to get ready for the
2nd phase of training.
At the end of 1st month you will find
that you have more power and
muscle than had before you start
training.
General Rules for 2nd month
- You will be using more weight by
the end of the 1st month
- Instead of performing 2 sets per
exercise, you now perform 3 sets
- Do this for another 3 weeks and
take a week off again. This month
wil literally forced muscles to grow.
- Blood is pumped into muscles
area, and they become flushed
and full. If a high protein diet is
followed, muscle grow
exceptionally fast, bulking up with
tremendous size and power.
General Rules for 3th month
- You will be using more weight by
the end of the 2nd month
- To keep muscles growing at a
fast pace, while protecting the
bodybuilder against bulky, heavy
lines, a change is made in the 3rd
month
- In every exercise, use a weight
heavy enough to fail at 5 reps for
the first set. After a short rest,
reduce this weight to allow you to
perform a good set at 9 reps.
Repeat for a third set of 9 reps
- Do the 9 reps sets with real
exercise rhythum, a little quicker
than the five reps set
-This low and high reps sequence
performs 3 important functions, all
at one time. 1. the low reps built
real power and muscle size. 2. The
high reps, while not high enough to
interfere with fast muscle growth,
are still high enough to prohibit the
formation of any smooth or bulky
tissue, assuring you of iron-hard
muscularity. 3: because the lighter
weight used in higher reps are
easier to handle, exercises can be
perform with a real rhythm and
faster action, increasing speed
and co-ordination of muscles.
The H-L reps regimen also prevent
your body from getting into a
training plateau, maintaining high
exercise enthusiasm and
eliminating exercise boredom. You
will also gain great endurance and
improved energy, which will be of
help in any athletic sport.
At all time using more and more
weight should be encouraged and
a positive attitude towards training
should be maintained.
Many remarkable changes will take
place in the strength and
appearance during this month.
These 12 weeks will built a good
foundation of body shaping and
conditioning.
Programme
General Rules for 1st month
- Perform each exercise for 2 sets .
- Continue to add more and more
weight to those exercise that feel
easy without hindering proper form
and reps.
- Train 3 days a week, no more no
less on alternate days.
- Perform 6-8 reps per set.
- Keep aerobic training to a
minimum as they will interfere with
weight gaining.
- Take 1 week break from training
on the 4th week to get ready for the
2nd phase of training.
At the end of 1st month you will find
that you have more power and
muscle than had before you start
training.
General Rules for 2nd month
- You will be using more weight by
the end of the 1st month
- Instead of performing 2 sets per
exercise, you now perform 3 sets
- Do this for another 3 weeks and
take a week off again. This month
wil literally forced muscles to grow.
- Blood is pumped into muscles
area, and they become flushed
and full. If a high protein diet is
followed, muscle grow
exceptionally fast, bulking up with
tremendous size and power.
General Rules for 3th month
- You will be using more weight by
the end of the 2nd month
- To keep muscles growing at a
fast pace, while protecting the
bodybuilder against bulky, heavy
lines, a change is made in the 3rd
month
- In every exercise, use a weight
heavy enough to fail at 5 reps for
the first set. After a short rest,
reduce this weight to allow you to
perform a good set at 9 reps.
Repeat for a third set of 9 reps
- Do the 9 reps sets with real
exercise rhythum, a little quicker
than the five reps set
-This low and high reps sequence
performs 3 important functions, all
at one time. 1. the low reps built
real power and muscle size. 2. The
high reps, while not high enough to
interfere with fast muscle growth,
are still high enough to prohibit the
formation of any smooth or bulky
tissue, assuring you of iron-hard
muscularity. 3: because the lighter
weight used in higher reps are
easier to handle, exercises can be
perform with a real rhythm and
faster action, increasing speed
and co-ordination of muscles.
The H-L reps regimen also prevent
your body from getting into a
training plateau, maintaining high
exercise enthusiasm and
eliminating exercise boredom. You
will also gain great endurance and
improved energy, which will be of
help in any athletic sport.
At all time using more and more
weight should be encouraged and
a positive attitude towards training
should be maintained.
Many remarkable changes will take
place in the strength and
appearance during this month.
These 12 weeks will built a good
foundation of body shaping and
conditioning.
This symbol means the creatine
monohydrate product is of the highest
quality available. Although SKW
Trostberg AG raw material may be found
in some brands, only those products
clearly marked with the CREAPURE™
logo have undergone the strict
requirements and HPLC tests that
guarantee the purest product available.
If the symbol is not on the label, you
may be unnecessarily exposed to the risk
of impurities.
monohydrate product is of the highest
quality available. Although SKW
Trostberg AG raw material may be found
in some brands, only those products
clearly marked with the CREAPURE™
logo have undergone the strict
requirements and HPLC tests that
guarantee the purest product available.
If the symbol is not on the label, you
may be unnecessarily exposed to the risk
of impurities.
Trimming Training Guide
Programme
General Rules for 1st month
- Perform each exercise for 2 sets .
- Continue to add more and more
weight to those exercise that feel
easy without hindering proper form
and reps.
- Train 3 days a week, no more no
less on alternate days.
- Perform 10-12 reps per set.
- Do aerobic training 3-5 times a
week as they help diet control and
weight increase. Like jogging
2-3km, or cycling. If Jogging is too
strenuous to start, try walking
30-45 minutes.
At the end of 1st month you will find
that you have more stamina and
muscle than had before you start
training.
Take 1 week break from training on
the 4th week to get ready for the
2nd phase of training.
General Rules for 2nd month
- You will be using more weight by
the end of the 1st month
- Instead of performing 2 sets per
exercise, you now perform 3 sets
- Cont to do aerobic training 3-5
times a week as they help diet
control and weight increase. Like
jogging 2-3km, or cycling. If
Jogging is too strenuous to start,
try walking 30-45 minutes.
- Do this for another 3 weeks and
take a week off again. This month
will literally forced muscles to tone.
- Blood is pumped into muscles
area, and they become flushed
and full. If a high protein diet is
followed, muscle tone and
hardened at a fast pace..
General Rules for 3th month
- You will be using more weight by
the end of the 2nd month
- After 2 months of toning muscles
and stamina training, the body is
now in good condition to bulk up
slightly without too much fat gain,
some changes is made in the 3rd
month
- Cut aerobic training to just 3
times a week as they help diet
control and weight increase. Like
jogging 2-3km, or cycling. If
Jogging is too strenuous to start,
try walking 30-45 minutes.
- In every exercise, use a weight
heavy enough to fail at 5 reps for
the first set. After a short rest,
reduce this weight to allow you to
perform a good set at 9 reps.
Repeat for a third set of 9 reps
- Do the 9 reps sets with real
exercise rhythm, a little quicker
than the five reps set
-This low and high reps sequence
performs 3 important functions, all
at one time. 1. the low reps built
real power and muscle size. 2. The
high reps, while not high enough to
interfere with fast muscle growth,
are still high enough to prohibit the
formation of any smooth or bulky
tissue, assuring you of iron-hard
muscularity. 3: because the lighter
weight used in higher reps are
easier to handle, exercises can be
perform with a real rhythum and
faster action, increasing speed
and co-ordination of muscles.
The H-L reps regimen also prevent
your body from getting into a
training plateau, maintaining high
exercise enthusiasm and
eliminating exercise boredom. You
will also gain great endurance and
improved energy, which will be of
help in any athletic sport.
At all time using more and more
weight should be encouraged and
a positive attitude towards training
should be maintained.
Many remarkable changes will take
place in the strength and
appearance during this month.
These 12 weeks will built a good
foundation of body shaping and
conditioning.
Programme
General Rules for 1st month
- Perform each exercise for 2 sets .
- Continue to add more and more
weight to those exercise that feel
easy without hindering proper form
and reps.
- Train 3 days a week, no more no
less on alternate days.
- Perform 10-12 reps per set.
- Do aerobic training 3-5 times a
week as they help diet control and
weight increase. Like jogging
2-3km, or cycling. If Jogging is too
strenuous to start, try walking
30-45 minutes.
At the end of 1st month you will find
that you have more stamina and
muscle than had before you start
training.
Take 1 week break from training on
the 4th week to get ready for the
2nd phase of training.
General Rules for 2nd month
- You will be using more weight by
the end of the 1st month
- Instead of performing 2 sets per
exercise, you now perform 3 sets
- Cont to do aerobic training 3-5
times a week as they help diet
control and weight increase. Like
jogging 2-3km, or cycling. If
Jogging is too strenuous to start,
try walking 30-45 minutes.
- Do this for another 3 weeks and
take a week off again. This month
will literally forced muscles to tone.
- Blood is pumped into muscles
area, and they become flushed
and full. If a high protein diet is
followed, muscle tone and
hardened at a fast pace..
General Rules for 3th month
- You will be using more weight by
the end of the 2nd month
- After 2 months of toning muscles
and stamina training, the body is
now in good condition to bulk up
slightly without too much fat gain,
some changes is made in the 3rd
month
- Cut aerobic training to just 3
times a week as they help diet
control and weight increase. Like
jogging 2-3km, or cycling. If
Jogging is too strenuous to start,
try walking 30-45 minutes.
- In every exercise, use a weight
heavy enough to fail at 5 reps for
the first set. After a short rest,
reduce this weight to allow you to
perform a good set at 9 reps.
Repeat for a third set of 9 reps
- Do the 9 reps sets with real
exercise rhythm, a little quicker
than the five reps set
-This low and high reps sequence
performs 3 important functions, all
at one time. 1. the low reps built
real power and muscle size. 2. The
high reps, while not high enough to
interfere with fast muscle growth,
are still high enough to prohibit the
formation of any smooth or bulky
tissue, assuring you of iron-hard
muscularity. 3: because the lighter
weight used in higher reps are
easier to handle, exercises can be
perform with a real rhythum and
faster action, increasing speed
and co-ordination of muscles.
The H-L reps regimen also prevent
your body from getting into a
training plateau, maintaining high
exercise enthusiasm and
eliminating exercise boredom. You
will also gain great endurance and
improved energy, which will be of
help in any athletic sport.
At all time using more and more
weight should be encouraged and
a positive attitude towards training
should be maintained.
Many remarkable changes will take
place in the strength and
appearance during this month.
These 12 weeks will built a good
foundation of body shaping and
conditioning.
| The Beginner's guide to train, diet and supplement (Part 2) How to train? Beginner with less than 6 months of steady training should train only 3 times a week on non-consecutive days. They should pick 6-8 exercises and use weights that allow they to perform 6-8 reps. This rep range is most ideal for mass building. They should pick exercises that allows them to use heavy weights. They start their workout with the largest body parts like Chest, back, Legs. Some of the exercises that are important in mass building are Bench Press, Squat, Row, Barbell Curl, Shoulder Press, Lying Triceps Extension, Lying Leg Curl and Standing Calve Raise. Performing 2-3 sets to failure with 1 warm up set will be enough for all 8-9 exercises. You may wonder is that too little? Well, it is always better to under-train than over-train. As long as you are getting stronger every 1-2 workouts you know that you are on the right track. It is important to sleep a minimum of 7-8 hours nightly. A lack of sleep will cause you to become over-trained quickly and put all you gain to a halt. Remember to eat a nutritious, balanced diet supplement with 2 gainer drinks or protein drinks daily. Should you specialise? For the first 6 months of training, there is no need to specialise. Specialise mean doing more sets for certain body parts. The goal for the first 6 months is to get strong on a few main lifts (listed above) which will build significant mass on your frame and set a solid foundation. First month of workout, why is it so important? In the first week till the fourth week of training, your body is still accustoming to weight training. For example, your master side will be stronger than the other side, it takes more than a few workout to correct this. After which, both sides of your body will become more symmetrical. You will also feel more tired than if you do not train. This is normal, feeling tired is a result of the training effects. Exercise will cause your body hormones to be more active. You will sleep better at the end of the day. That's when your body release human growth hormone to repair your body and keep you youthful. Standards of physical Perfections (for strong men) You may like to measure yourself against the standards in the below table to set some goals. Bodybuilding Drugs If you are training in a public gym, the issue of performance drug abuse will eventually surface to you. At Ultimate Fitness, we do not encourage the use of such drugs in bodybuilding as they are harmful to your health. There are basically five types of bodybuilding drugs - anabolic steroids, androgenic, thyroid stimulants, amphetamines and analgesics. Steroids are artificial male hormones with the androgenic properties removed. In the past some bodybuilders takes steroids and a few take androgenic (such as testosterone), for 6 weeks before competition. Both types of drugs result in temporary increases in muscle mass. Todays, it is not uncommon for bodybuilders to stay on such drugs for a few years straight. Thyroid stimulants are used to speed up metabolism and help the body cut up. But they also result in a loss of muscle mass. But they also result in a loss of muscle mass. A week of 2 of strict dieting can give similar result while retaining more muscle mass. Some bodybuilders also take amphetamines in an effort to kill their appetites and have more workout energy. Again, these drugs are counter productive in bodybuilding since they eat away at muscle tissues. Prolongs usage of bodybuilding drugs will lead the need to increased dosage and thus increase the risk of side effects. So, we urge you never to use drugs of any kind in bodybuilding; you will get good result from proper training and intelligent nutrition. |
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