Beginners tend to make mistakes that reduce the effectiveness of training. Learn how to make training effective with simple rules. Every year, a large number of newcomers begin to visit the halls with the hope of gaining a beautiful figure. However, most of them will fail due to mistakes made during training. In bodybuilding, it is not enough to simply lift tons of iron day in and day out. A clear plan is needed for progress. Today you will learn 27 rules of effective training to help you achieve your goals and not be disappointed.
Remember to warm up before training
If in training you have to work with large weights, then you need to devote sufficient time to warm-up. Beginners should remember that the larger your muscles get, the more thoroughly you should warm up. Thanks to this, not only the muscles will be prepared for the load, but also the joints, which will have to withstand serious loads. Use the stationary bike for 5 to 10 minutes and you will prepare your body for the first set. This will help you avoid injury.
Required working weight for training
The question of the maximum working weight is always relevant for novice athletes. What it should be depends on the tasks that were assigned to the athlete. After performing warm-up approaches (and they must be done), to increase strength indicators, the main approaches should contain a maximum of 6 repetitions. If you need an increase in muscle mass, then the number of repetitions should be increased to 8-12 in each set. Finally, more than 15 reps should be done to increase muscle endurance.
Choose the number of approaches for effectiveness
Often, beginners in one workout place great emphasis on a specific muscle group. At the same time, some believe that one approach is enough to make progress. There is no exact answer to this question. Based on practical experience, it will be enough for beginners to complete from 2 to 3 approaches, and for experienced athletes - from 3 to 4.
The main success factor here is the amount of load or, to put it simply, the total number of sets and reps per muscle group. Most weight gain training programs are high volume, but keep in mind that there is a risk of overtraining.
Beginners can start with twelve sets, performing each of 4 exercises for 3 sets for the main muscle groups and about 6 or 8 sets for the small muscles. Gradually, the number of approaches will increase, but it will also be necessary to increase the rest time for muscle recovery.
Training a sports stance will increase efficiency
Before starting each exercise in a standing position, you should take a sports stance. The feet should be shoulder-width apart, with the big toes slightly apart. It is necessary to slightly bend your legs and straighten your back. In this case, the gaze should be directed directly. This position of the trunk is natural and gives the athlete maximum stability.
Take your time to workout
Do not exercise without giving your body time to rest. So you will not make progress in your studies, but only drive yourself into a state of overtraining. If you are working with a serious weight, let your muscles recover.
Increase the load during training
In your desire to increase your working weight, you should adhere to a moderately aggressive strategy. The muscles are able to adapt to the load and do it quickly enough. The weight that used to exhaust you a lot will soon become light enough. You need to increase your demands on yourself and not stay in your comfort zone for a long time. As you increase the load, you will progress in both weight gain and strength.
Changing grip to improve efficiency
Workout changes should be constantly made to put the muscles into a state of shock. In addition to increasing the working weights, this can be achieved by changing the grip of sports equipment. This approach will work well with any exercise.
A firm footstand will increase the effectiveness of the training
In strength training, it is important to be able to maintain balance, but do not learn this during strength training. When you are firmly on the ground, more weight will come to you.
Develop your upper back in training
Few people are genetically predisposed to low body fat. But it is thanks to this that the body takes on a V-shape. In order to create the visual illusion of a narrow waist with a tight build, emphasis should be placed on the middle deltas and upper back. On the day you train your back, do more wide-grip sets. This will make the shoulders wider and against their background, the waist will appear narrower.
Use dumbbells to make training effective
When performing any exercise, there is a large selection of tools, but if you want to load the muscles as efficiently as possible, you should use dumbbells. This sports equipment, unlike most simulators and barbells, uses more muscles. Workouts are most often done in the evening and dumbbells are usually more readily available than any other sports equipment or equipment. Also, when performing one exercise with different shells, the muscles receive a shock and continue to develop.
Cheating will ensure maximum training efficiency
With the wrong technique of performing the exercises, the load is distributed among a large number of muscles, which reduces the efficiency of pumping the target muscles. But if you use cheating correctly, then the situation will be exactly the opposite and the target muscles will train more actively.
The main task of cheating is to stimulate muscle fibers, and not to reduce the intensity of the exercise. First, you should perform 6 to 8 reps technically well, and then continue with a little help, thus overcoming the dead center. So you need to do a few more repetitions.
Don't forget about drop sets during training
A drop set is a way of doing a failure exercise and then continuing with less weight. With their help, you can induce strong muscle tissue stimulation. Most often, athletes use drop sets in preparation for a competition, when it is necessary to lose weight. This technique is time-tested and has proven itself well.
Start moving in training at the lowest point
The main feature of the deadlift is that it is performed from a complete stop. In most other exercises, you need to build up enough energy to lift the projectile in the initial phase. If the projectile is lying on the floor, then more effort will have to be made to complete the movement.
You can recommend using an exercise called Anderson squats. Fuses should be installed in the power frame at the lowest point of the path. All repetitions should start from the bottom position. In this case, it is important after each separate repetition to lower the projectile to the fuses.
Combine opposites during training
Supersets (combining two exercises) have shown themselves to speed up progress. When using this method to work on the antagonist muscles, you will receive additional benefits. The antagonist muscles are the following pairs: back-chest, back of the thigh-squat, triceps-biceps. This is one of the 27 rules of effective training that has been used by athletes for a long time and has been proven to be effective.
Bypass the weak link to increase efficiency
Most of the exercises are called complex or multi-joint. Thanks to them, you can lift large weights, as they use different muscles. These movements are performed in the final phase of the approach, when the main muscles have failed.
Pre-fatigue is an approach that allows you to bypass the "weak link", the muscle that failed earlier than others. An example is the bench press. When performing this exercise, the triceps will be the first to fail, as it is inferior in strength to the muscles of the chest. To eliminate this factor, you should first perform isolating exercises, for example, dumbbell reduction. It loads the triceps very lightly. But you can slightly "tire" the muscles of the chest. As a result, the triceps will no longer be the weak link in the bench press.
Do the training in reverse order
This is a very easy way to make changes to your training program. To do this, you just need to perform all the movements in reverse order. In this case, when doing the exercises before the last ones, you will be able to lift more weight. Naturally, the movements previously performed first will already be difficult to do with the same weight.
Finish your workout with a pump
In order to involve as many muscles as possible in the training process, it is necessary to increase the volume. If you add another set with a lower weight to the exercise, then this will fill the muscle tissue with blood and, therefore, improve their nutrition.
Find a training partner
To speed up your progress, it is worth finding a partner who will constantly push you and will not allow you to stop there. It will be just great if he turns out to be stronger than you, which on a subconscious level will spur you to more active work in the hall.
Use a belt during training
Unfortunately, the weightlifting belt appears in gyms less and less. However, it should be in the arsenal of every security official. You shouldn't use it on every set to strengthen your back muscles faster, but it's essential for heavy sets. At times like this, your lower back will need extra support. This primarily applies to performing the army bench press in a standing position, deadlifts, squats, and bent over rows.
The expander will increase the effectiveness of classes
For many athletes, resistance bands and harnesses seem uncomfortable and completely unnecessary. However, they can be very beneficial, especially during the period before the muscles have not yet adapted to their use. They will also help to overcome the dead center.
Use wrist straps in your workout
If your hands are tired, you need to use special hand straps. Thanks to this, you can do a couple more reps in each of the approaches, which will certainly have a positive effect on your muscles.
Rest for an effective workout
If you do not give your body enough time to recover, then you will only enter a state of overtraining and lose significantly more time to fully recover. You should also increase the intensity of training sessions, not their duration.
These are all 27 rules for effective training. Use them and your progress will be greatly accelerated.
Learn more about beginner workouts in this video:
