Today, it is easy to find information about strength training for beginners, but it is often difficult to understand. Find out the training algorithm for beginners. Today we will talk about training for young people, but all the principles below can be used at any age. The main difference between the classes of adults and adolescents is the working weight of the shells. We will try to tell as much as possible about bodybuilding for beginners.
Bodybuilding Basics for Beginners
All parents are primarily interested in the question of the age of the beginning of classes. Some experts believe that exercising at a young age can be detrimental to health. It is believed that strength training can slow the growth of a young body and disrupt the performance of the ligamentous-articular apparatus.
However, these are only theories and they have not received practical confirmation. If you approach the training process correctly, then adolescents will only benefit. First of all, it is necessary to draw up the correct training program, which will fully correspond to the current sports form of the beginner. You should also pay increased attention to exercise technique.
The stress that the adolescent body can bear is quite actively discussed. Often, adolescents perform such a small amount of work during the lesson that progress is out of the question. Scientists have proven that a young body takes stress well and recovers quickly after training.
The load should not be determined by the age of the athlete, but by the level of his training and genetic data. Teenagers have a lot of energy and high hormonal levels, and these factors must be used correctly. Often, adolescents stop exercising not because of constant fatigue, but because of lack of progress. Beginners need to pay a lot of attention to the technique of performing the movements and work enough to build a solid base. It is with the concept of "enough" that misunderstandings often arise. To make it easier to keep track of the amount of work being done, it is worth using the indicator of the total weekly load.
Of course, this requires additional investment of time, but at the same time it is necessary. When you know the load, then you can progress it correctly. As you know, without this there will be no muscle growth. In addition, you will be able to track the muscles lagging behind in development in order to work them out in time.
When planning training for beginners, an equally important factor is the recovery time of the body. Teenagers recover quickly enough and this must be taken into account. To build a quality base, it makes sense to use an average number of sets and reps. For example, it is enough to perform 4 to 6 sets of 4-6 repetitions each.
I also want to pay special attention to the issue of the danger of full squats. Many experts believe that this exercise can damage the knee joints. Most often, it is recommended to descend to the parallel of the thigh with the ground. However, with full squats, the knee joints, on the contrary, develop and strengthen. If you descend to parallel, the knees take up most of the load when the movement stops. This is what is dangerous for the joints. When performing full squats, the muscles of the thigh are actively involved in the work. At the same time, it is important to follow the squat technique.
You must remember that while doing squats, you must maintain a constant tension of the muscles of the whole body. It is also important not to use bounces at the lowest point of the trajectory. To master the technique, it is necessary to use small weights. We also note that advice is often heard for novice athletes to perform more than 10 repetitions in order to limit working weight. Of course, high repetition training helps to reduce working weight. At the same time, beginners get more tired and at some point can lose control over their movement.
So smoothly we moved on to the question of the severity of the training. Beginners need to train so that the last rep is the most difficult, while still having the strength to complete another rep.
It is very important to ensure that the muscles of the whole body develop harmoniously. To do this, you need to perform basic exercises, and not focus on auxiliary ones. Beginners can achieve great results when using weightlifting movements - snatch and clean and jerk.
However, these movements are quite complex in technical terms and can be replaced with squats, barbell lifts, presses in a lying position on horizontal and inclined benches. For teens, incline presses are better.
Beginner athletes should understand that if you pay a lot of attention to training the upper body, and most often it does, you can get into a state of overtraining. You should train your legs as well, although many athletes don't like that. Now the conversation is even about professional athletes.
It should also be noted that it is the muscles of the shoulder girdle that are easiest to overtrain at a young age. The body pays more attention to the development of the muscles of the back and legs. At the same time, everyone wants to pump up powerful arms and chest, which leads to overtraining as a result.
In adolescence, a large number of exercises that involve the elbow joint should be avoided. Also, be careful with training your pectoral muscles if you don't plan on exercising constantly. This is not associated with the risk of injury, as is the case with the elbows. It's just that it will be very difficult for you to maintain overdeveloped chest muscles in the future. It will be enough to skip a month of training, and you will lose a large amount of mass. It will be very difficult to get it back then. Make your training program as balanced as possible.
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