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programme bodybuilding

Program start bodybuilding :

The basic movements :

A good workout for a beginner must contain almost exclusively poly-articular movements, called full strokes.

Do not train every day :

2-3 sessions per week are more than sufficient and will allow you to fully recover between sessions. Wait at least 48 hours between 2 sessions.

How many reps? :

Order First: Do no harm :


You are a beginner in bodybuilding. You have no experience in handling additional charges, but you're full of energy and you definitely want to go fast, grow, gain strength, gain volume ... As I told you earlier, we will start learn. The perfect technical gesture will allow you to progress faster and longer. Workload must be sufficient to allow you a good execution of the exercise as you move away the most of any injury.

What a load use?

Lift "heavy" is not your goal on the first sessions. You just need to ask what your body so that it can "overcompensate" and thus build new tissue.

Load table to begin:

The Recycling between sets :

Allow free rein to your desire, not to exceed 3 minutes between each set and 5 minutes between exercises.

Now you're gone for a total of 10 sessions of weight training in order to develop your muscle size. Following this training, you must do some tests assess your strengths and physical condition. It is only when you get the results that you can actually start my drive that will take you very far on the road to muscle growth.

My method of training complete and corrected will be circulated shortly exclusively in another article on Muscle Area. Be patient, and if you holding up, your physique will transform. The transformation goes much further than mere appearance. Your mind will be strengthened as well. You'll never be the same person.

program through :

Strength Training for the dorsal :

The deadlift with fixed chin-ups, made work your back muscles and get more bluntly dorsal workout with this infallible.


Identify your objectives :

Each must choose the range of reps and number of sets depending on what they are looking for. For example, those who are easily muscle in the upper body prefer to do 12-15 reps per set rather than 6-10. To develop a stubborn muscle group, it panachera modules sets and reps for strength (eg, performing a pyramidal growth while decreasing series of 10.8, then 6 reps) with other exercises.

Strength training triceps :

Dips on parallel bars :

Objective: To develop the overall mass of the triceps.

Execution: hoist your body until your hips are slightly higher than the bars. Keep the torso vertical and the elbows as close to your body as possible. Then slowly lower until your arms are slightly bent at 90 °. Made a break and go back to the strength of the triceps almost up until your elbows are locked. Do not lean too far forward, otherwise the effect will on the chest instead of triceps.

Tip: To increase resistance, use a weight belt or hold a dumbbell between your legs.

Extension to the pulley :

Objective: To enhance the work of the external beam of the triceps.

Execution: facing the camera, back straight, feet apart shoulder width, knees slightly bent, elbows against the sides. With palms downwards, push the bar towards the ground and tighten significantly at the end of the movement by locking the elbows. During the negative phase, resist the upward movement of the cable and stop the movement at half height of the chest. Take a break and come back down the bar.

Tip: when working with heavy loads, lean slightly forward for more stability.

Extension with cord :

Objective: To emphasize the work of the external beam, also activates the internal beam.

Performance: in the same position for the extension to the pulley, hold the two strands of the rope with a neutral grip. Make a full extension of the arms and make a powerful contraction of triceps. Still controlling movement, let the load go up to the middle of the chest.

Tip: You can move the location slightly so that the effect of the internal beam is stressed more strongly. For this swivel wrists slightly outwardly and push the two ends of the rope at the bottom of the movement.

Bar at the front :

Objective: Increase the overload of the long head of triceps while mobilizing internal and external beams.

Execution: Lie flat with your feet on the ground, apart from about shoulder width. Take an EZ bar with your hands close enough so spaced slightly less than shoulder width. Maintaining shoulders pressed against the bench, elbows in and arms perpendicular to the floor, slowly lower the bar to the front, controlling the movement well. Then, raise the bar and lock so explosive limit by a good contraction.

Tip: always ask someone to be your partner in order not to lose control of the bar when it is above the face.

Program bodybuilding shoulders :

Bodybuilding program deltoids :


Deltoid muscle external program :

Bodybuilding program anterior deltoids :

Program bodybuilding shoulder strength and power :

Program bodybuilding shoulder muscle definition :

Workout for abs :

The general obsession of a lap belt firm and well defined is not ready to stop, if we judge by the number of advertisements for equipment designed to work the body part. The only problem with these devices as with most bodybuilding programs for abs, even those used by beginners and intermediate bodybuilders is the lack of progress in the process of training. Despite your enthusiasm and good intentions, you may reps to no end, day after day, with results, zero or disappointing. To the abdominal muscles, the secret is to graduate training based on what has been done every week. If you are willing to spend six weeks this progressive program for abs, you'll be amazed by the muscles toned and firm size that you can finally show off.

Admittedly, it is not easy to get good abs, especially in the absence of genetic predisposition. If you tend to gain fat around the belly, it will take more than a series of exercises to bring out your abs. To get results, you must combine a healthy diet, a regular cardiovascular activity, and of course a full program of training abs. Rather than suggest you do the same things week after week, the plan proposed by the Module Parameters of 1 and a half months. It aims to bring your top abs in 6 weeks.

Cutting the abdominal :

You must first understand what you are trying to do. The rectus muscle is actually a long extending from the lower chest to the pubic bone. Although regarded as a single muscle, we can work from different angles to better target specific regions (like the developed seeking more inclined the upper chest). It is true that we can never completely isolate upper abs to the lower part, but some exercises activate more effectively than any other. The difference is not large, but it is sufficient to justify the use of a wide range of motion for that muscle group.
In general, to stabilize the torso and pelvis mount (and feet) the largest drain region infraumbilical while elevating the rib cage to the pelvis and the lower body held in a fixed position involves more upper abs. In an ab workout, we frequently integrate third component: the work of small and large oblique. These muscles are distinct from the general law, but they are often considered part of the training of the abdominal muscles. Usually they are requested by the years in which we compare a shoulder on the opposite side of the knee.

The intensive program of six weeks for abs that appears later is designed to develop all parts of the abdominal muscles. Each week you progress by selecting slightly more advanced exercises or making other changes to your work pattern, but each session will include an exercise for upper abs, lower abs and obliques. Cause each region equally creates a balance not only this muscle group, but also the whole body.

When exercising the abdominal :

The best time to work these muscles spring a personal preference. Answers to the questions below can have an impact on the programming of your session.

Your abs are a muscle group they deficient?
IF yes, you need to prioritize your training in order to develop.

Will you really want to work your abs after a grueling session?
If you are tired after an intense workout, you'll struggle to find enough energy to exercise your abs. Instead, try to make the start of the session.

The key to having a flat stomach :

Here, progress is the watchword and settings you change are the exercises themselves, your diet and cardiovascular work. See how you expect your workout and do not forget that because this program is designed as a complement to your regular bodybuilding, you must continue to raise the melting! In our planning, you'll never make more than 25 repetitions. Once you reach this maximum with correct form (and getting a good contraction at the end of each movement), you will need to gradually increase the resistance. During the phase of muscle mass and strength, you will not do more than 8 reps.
If you are looking for muscular endurance without wanting a lot of volume, so do high reps. However, as you can not get a localized thinning, do not expect to have well defined abs, because the result is more due to diet and cardio activities.

Abdominal Exercises :

The technique is crucial. If it is a rule in bodybuilding, it is a law must for abs. You will begin by building a foundation for these muscles, that is to say, the first few weeks will be devoted to the development of endurance and perfecting the technique. This comprehensive program targets the upper and lower abs and the obliques, alternating each week, the area will be sought first. In each session, you will perform supersets nine, three sets of two exercises for each part of the lap. Week 1 will start with the endurance phase, with 25 repetitions maximum and exercises fairly easy and without rest between supersets. Over the weeks, you add resistance or you choose more difficult movements made ​​in shorter series (8 to 12 repetitions) to develop the strength and volume, will lie as breaks between sets while relaxing up to 45 seconds.

cardio :

The cardiovascular work is essential to burn calories and fat reserves and give a boost to the metabolism. The first steps of this program are to establish a good fitness base with 3 or 4 weekly sessions of at least 30 minutes. In 3-5 weeks, you start doing cardio sessions until 1am if you find that your silhouette unchanged.

Nutrition :

As you've probably noticed, diet plays a key role in the definition of the abdominal muscles. If you overeat, you'll never see your abs, even if you are working like a madman. From the beginning of this 6-week program, keep a notebook and take power into the habit of marking everything that you eat. This will allow you to control your food intake, calories and nutrients, and more importantly, you will be less likely to cheat if you know you will note. Make six small balanced meals spread over the day and include foods rich in nutrients, low in saturated fats and sugars with enough protein (about 2.2 g / day per kilogram of body weight). In addition, you eliminate dairy products to minimize the effects of lactose lose definition.
Over the six weeks, you will begin to reduce your daily intake of calories in order to accuse a daily calorie deficit. This will help burn fat and that is why it is essential to consume protein. Continuing bodybuilding, you will not lose muscle and your metabolism will remain high. Be sure to absorb all the essential nutrients, including fiber, vitamins and minerals. Be in tune with your body, because if caloric restriction is excessive, it will use muscle as fuel. You will precisely adjust your calories from week to week depending on how your body responds to the program. Drink plenty of water (4-5 liters) will help keep your muscles full and the drain during the first five weeks. At week 6, you will reduce fluid intake, which will eliminate subcutaneous water and bring out the relief muscle.

 Abs program Week 1 :

Frequency of the drive abs: 3 to 4 times a week.

Order: Up, down, forward slash (for six weeks, working with each part combined superset 2 exercises).

Repetitions / sets: Do 25 repetitions of each superset, three passages in all.

Rest: No rest unless necessary.

Cardio 3 times a week. 30 minutes. 60-70% of MHR (maximum heart rate).

Diet: Eat 2.2 g protein / kg body weight equally distributed on meals (six weeks). Drink plenty of water until the fifth week.

Abs program week 2 :


Frequency of the drive abs: 3 to 4 times a week.

Order: Low, sloping top.

Repetitions / sets: Do 20 repetitions of each superset, three passages in all.

Rest: No rest in the superset, 30 seconds rest between supersets.

Cardio 4 times a week. 30 minutes. 65-75% of MHR.

Plan: Cut 250 calories caloric intake base.

 Abs program Week 3 :

Frequency of the drive abs: 3 to 4 times a week.

Order: Oblique, up, down.

Repetitions / sets: Do 15 repetitions of each superset; 30 seconds rest between supersets.

Rest: No rest in the superset, 30 seconds rest between supersets.

Cardio 4 times a week. 30 minutes. 65-75% of MHR.

Plan: Reduce from 250 to 500 calories caloric intake base.

Abs program week 4 :

Frequency of the drive abs: 3 to 4 times a week.

Order: High, low, oblique.

Repetitions / sets: Do 8 to 12 repetitions of each superset, three passages in all. Choose exercises that require more power to be made the statement as legs outstretched.

Rest: No rest in the superset, 45 seconds rest between supersets.

Cardio 4 times a week. 30 minutes. 70-80% of MHR.

Plan: Hold the calorie deficit of 250-500 calories.