The first year of beginner training is the most important one. Find out what your training plan and nutritional guidelines should be to lay your muscle foundation. It is in the first year of training that the athlete lays a solid foundation that allows him to grow in the future. Do not expect great results at first, but completely focus on the training process. The first months should be devoted to mastering the technique of movements and not trying to quickly increase working weights. You also need to radically reconsider your approach to nutrition. Remove all useless foods from your nutritional program, replacing them with those that will benefit your body. Let's take a look at what you need to pay attention to in the first year of class.
Stage 1 training (one month)
If you want to do bodybuilding seriously, then you need to start training prepared. You should use bodyweight exercises to strengthen the muscles and ligamentous-articular apparatus. Do push-ups, pull-ups, and bar dips.
Classes should be carried out three times a week, alternating training of extensors and flexors. The first group of muscles should include the deltas, triceps and chest, and the second - the biceps and back. As a result, each group will train 6 times throughout the month.
To train the extensors, use the following set of movements:
- Pushups.
- Dips, wide and narrow grip.
- Lifting the body on an incline bench.
To work on the flexors, the following movements are performed:
- Pull-ups with a wide grip and behind the head.
- Pull-ups, narrow reverse grip.
- Hanging leg raises.
Stage 2 of classes (two months)
As you move to this stage, you should work twice a week for two weeks, training every third day. After that, move on to three days of training, exercising every other day. You will be using light weights, and for this reason, you should not be afraid of overtraining. Before doing the exercises at the beginning of the lesson, you should always warm up well and pay attention only to the technique for the first 14 days. Here is a set of exercises for the second stage:
- Bench press lying on a horizontal bench - 3 sets of 10 reps each.
- Rows of the vertical block in the direction of the chest (pull-ups, wide grip) - 3 sets of 10 reps each.
- Bench press in a standing position - 3 sets of 12 reps each.
- Barbell Curl - 3 sets of 12 reps each.
- French Bench Press - 3 sets of 12 reps each.
- Lifting the body on a horizontal bench - 3 sets, the maximum number of repetitions in each.
Stage 3 training (two months)
After the first two steps, you should already be able to feel the muscles working. The main objectives of this stage are to increase the size of the chest and continue to gain mass. You now have to do three sessions per week, using two sets of movements.
- Bench presses on a horizontal bench - 4 sets of 10 reps each.
- Pull-ups - 4 sets of 10 reps each.
- Seated Behind-the-Head Barbell Press - 3 sets of 12 reps each.
- Biceps curls - 4 sets of 10 reps each.
- Leg Press - 3 sets of 15 reps each.
- Rise on toes, in a sitting position - 4 sets of 15 repetitions each.
- Incline Bench Raises - 4 sets of 20 reps each.
4th stage of training (three months)
This stage will be the most difficult in the first year of class. This is due to the fact that you can gain the maximum amount of mass and significantly increase your strength indicators. At this point, you should already have a high technique for performing the exercises. Also, you should start using plant adaptogens, vitamins, minerals. To improve the quality of working out all muscles, the angles of load application should be changed.
Again, you should revise your nutrition program. Since the load will increase significantly, the amount of carbohydrates in the diet should be increased. Moreover, it is important that these are complex carbohydrates.
5th stage of classes (one month)
This is the last phase of your first year of bodybuilding. If you have drawn up the training and nutrition programs correctly, then over the past time you should have gained at least five kilograms of mass. Now the main task is to give the muscles a relief and increase their hardness.
You must remember that during the training for relief, you must use a modified nutrition program. Continue to train three times during the week, performing the same complexes as in the previous stage. The only difference is the increased number of repetitions. Do about 20 reps to develop your leg muscles, and 12 to 15 for your upper body. Always try to do as many reps as possible on each set without going over the upper limit above.
Where to start and how to train for a beginner, see this video:
