Best bodybuilding program
If you want to lose weight fast and get a muscular body, then obviously the sport you need is bodybuilding. For some, it is an aesthetic or functional goal such as rehabilitation or muscle strengthening. Bodybuilding is actually a sport that aims to stimulate the hypertrophy of the muscles of the body through exercises performed with loads (core weights, bars or dumbbells). And it must be
recognized that in most cases, bodybuilders exercise to build muscle or burn. Excess fat is what their bodies contain. Whatever the goal, it is essential to implement rigorous training with well-defined goals. A well-developed bodybuilding program based on your personal pace will allow you to effectively achieve your goals.
Your goal in the beginning
In general, when you decide to do strength training exercises, it means losing weight or gaining muscle.
Muscle gain: fitness
If your goal is to gain muscle, then you have to maintain your body by providing it with the necessary elements for its stability. In fact, the period of gaining muscle mass is a delicate phase where you must have a large amount of calories in order to maintain a positive calorie balance. So the goal should be to reduce muscle catabolism. This promotes muscle hypertrophy. It is essential to provide this calorie load, because you spend a lot of it during training and building muscle requires a lot of calories.
Moreover, by taking weights, you have the possibility to build impressive muscles. Building muscle allows you to build muscle without lifting weights or following a high-calorie diet, similar to bloating. This practice is often seen among competitors in bodybuilding. Alternate heavy and light loads.
Weight loss: burn fat
In contrast to gaining mass, the process of fat loss involves stimulating the mobilization of stored fat so that it can be used as fuel (energy). For there to be lipolysis, the daily caloric balance must be negative. That is, your body expends more energy than it receives through food.
In the process of losing weight, your training can be adapted. Some prefer to maintain heavy loads with no carbohydrates. Others will choose to achieve their goals through long sequencing and condensation techniques.
In order to achieve adequate muscle growth, it is recommended to perform 4-5 exercises for large muscle groups and 3-4 exercises for small muscle groups.
For large groups, these are the chest, back, shoulders and thighs. The small groups are the biceps and triceps.
If you want to have good muscle development, it is recommended to give priority to basic exercises at the beginning of your training and supplement them with isolation movements.
Some examples of chest exercises that we develop further on our chest blog:
Barbell Bench Press: A basic strength training exercise that will help you build chest muscles of steel. This exercise requires good technique.
Bench press with dumbbells: practiced on the bench, it allows less restricted movement than a barbell, better contraction of the chest, and a wide stretch of the muscles.
Push-ups on the floor: This exercise will allow you to work out the entire chest and especially the muscles of the shoulder girdle such as the chest without equipment.
Lying Fly: The pecs exercise that aims to stretch the fibres, it is an isolation exercise.
The opposite muscle of the pectoral muscle, also called the antagonist muscle, can work the back in order to develop width and thickness. For each of these goals it is necessary to perform different exercises.
To develop the width of the back, the main exercises are pull-ups and vertical pull-ups.
To develop the thickness of the back, exercises such as the rowing bar, the machine and the woodcutter are more suitable.
Find a complete file on back exercises in our blog.
Now combine the best shoulder exercises in a bodybuilding program to get, as they say in jargon, a beautiful coconut!
Choose the barbell or military dumbbells, the lateral raise, the front raise or even the jumper for the back of the shoulder.
Having big thighs is a dream, right? For this, there are exercises for the thighs that should not be overlooked such as squatting, pressing at an angle of 45 degrees, leg bending, leg extension. Beware of squats for beginners, this is an artistic movement that requires a lot of resources.
Biceps and triceps exercises
Like thighs, big arms, right? !!
For biceps exercises like barbell curls, dumbbell hammer exercises are essential. After a little practice, there are interesting positions and angles to strengthen the arms.
The triceps account for two-thirds of the arm, so don't neglect it to have large arms. Focus on triceps exercises such as dips, tight bench press, and high pulley exercises.
The number of sets to be made
In order to develop harmonious muscles, we often talk about a total of 16 sets for each muscle group (that is, 4 exercises of 4 sets for each group). This will allow you to get the most out of your strength training sessions. Conveniently, you don't need to stack groups. This may be counterproductive, because with exercise for about one hour, testosterone levels drop in proportion to the release of
cortisol, which in turn reaches high levels. In fact, cortisol is the stress hormone.. It is certainly necessary for survival, but it remains harmful for those who want to exercise their body and thus achieve athletic performance. Once secreted into the body, the body is responsible for mobilizing resources to bring glucose and amino acids to the organs.
To obtain a good result, the duration of physical exercises should not exceed 90 minutes, taking into account the warm-up and stretching exercises.
number of repetitions
In order to continually build your muscles through hypertrophy and hyperplasia, the repetition range is between 6 and 15. It goes from relatively heavy to relatively light. Actually, we're talking relative, because it's not just about having strength or endurance abilities.
Your muscle builder must respond to two forms of hypertrophy: myofibrils and sarcoplasms. If the first promotes the strengthening of myofibrils present in muscle cells, the second is the result of sarcoplasmic swelling caused by the high concentration of substrates after efforts to recruit endurance and strength capabilities. To gain mass, you need to alternate between sets of 6-10 and sets of 10-15 repetitions.
Depending on the number of repetitions that will be performed for each series and the chosen load, you can set rest times. In fact, when you develop in segments of 6 to 10 repetitions, you can allow yourself 1'30 to 2 minutes of rest between each series. This will allow you to recover so that you can produce efforts again. Note that this heavy chain leads to significant mechanical stress which is the basis of myofascial hypertrophy.
For those who train in the 10-15 repetition range, observe about one minute of rest between sets. High repetitions stimulate sacroiliac hypertrophy. Therefore, reduced and incomplete rest times enhance efficiency. At this level, it is metabolic stress.
Number of weekly sessions
The number of sessions depends on the type of training you are taking.
weight gain training
When you engage in a mass gaining process, it is advised not to exceed 4 sessions per week. Practically speaking, you'll put a day of rest between the breaks of each session. Do not neglect the rest day because it contributes to muscle hypertrophy. Rest is necessary to avoid the risk of infection and feeding difficulties.
For muscle building, you can allocate 4 to 5 sessions per week. Likewise, a rest day between two training sessions is essential. This will enable you to recover gradually and optimally. This saves you from the monotony of the program as each day is dedicated to a specific muscle.
Weight loss exercise
If your goal is to burn calories, you will need to plan regular sessions throughout the week. In fact, for this type of exercise, the frequency will be more intense than when it is a program to gain mass or build muscle. In each session, you'll notice 30 minutes of cardio and 45 minutes of weight training.
Depending on whether it is a weight gain or weight loss program, the exercises vary.
weight gain program
For mass gain, it is advisable to follow the basic movements. These are multi-joint exercises that involve several joints. This will cause the release of testosterone, growth hormone, thyroid hormones, and insulin.
weight loss program
In this case, it is advisable to opt for intensive and full sessions. It is therefore necessary to give priority to exercises that require stress on the joints, isolation exercises, cardio exercises, etc.
To get a result that meets your expectations, you can add an amount of nutritional supplement; Useful to maintain body shape.