Bases of the basic program

The seven main rules of the most effective program for the muscular growth in the novices: what exercises are due to do, what so often to train and what to eat.

The basic program of training

Training А:

• Sentadillas with bar, 2 series of 4-6 repetitions.


• Press of bank laid down for pectoral, 3 series of 4-6 repetitions.


• Weight died with bar, 1 series of 4-6 repetitions.

Training В:

• Sentadillas with bar, 3 series of 4-6 repetitions.


• Military Press standing up with bar, 3 series of 4-6 repetitions.


• Oar horizontal, 3 series of 4-6 repetitions.

What so often to train?

Whereas clause that the novices need more time to recover after the training, is recommended to train once every three days, being alternated the training To and B: Monday - To, Thursday - B, Sunday - To, Wednesday - B, Saturday - A. Avoids any physical activity in the days of rest.

If to You it does not like this order, and wants to conserve hour Monday-Wednesday-Friday, it does not forget that the time between a training and another one does not have to be smaller to 48 hours. To exercise itself more often will have a negative effect in the fight to increase the muscular mass.

The heating and the beginning

If You arrive at the gymnasium after having been in the cold, she makes of 5 to 10 minutes of cardio to warm up itself; if in the street it is warm, a pair of heating exercises will be sufficient. The training makes streching during 5 or 10 minutes when finalizing to cool.

Each exercise begins with 3 series to warm up. First it must be made to polish the mechanics without weight during 30-45 seconds, second is executed in 12 repetitions with 50% of the maximum weight that rises, third becomes in 10 repetitions with 70% of the maximum weight.

Duration of the exercise and rests

The rest between a series and another one must be of 90 second minimum, time during which You must walk and make streching, not to sit down or to lie down to send messages to his friendly. In order to change from an exercise to another one, You must rest a minimum of three or four minutes.

The duration of the training must be of 45 to 50 minutes. It does not fall in the temptation to make a few series of more, goes to house when the finishing the training. S.A. to finish exercising You feels like plenty of forces, this means that it did not use the sufficient weight.

It is possible to change of exercises?

The main reason by which it is recommended to make basic exercises is because these educate to muscles of the body to work jointly, which creates an athletic position. In addition, they activate the work of the nervous system, which implies the production of growth hormones.

A correct technique to execute the basic exercises involves to all the muscles of the body, including the abdomen and the arms. It is prohibited to replace sentadillas with bar by presses of leg in machine or to finalize the training with five exercises for arm.

The seven rules of the program

1. The ideal technique of execution of the exercise. It remembers that even the smallest error can cause injuries. It is important that You from the beginning learn to make the exercise correctly and only later increases the weight.


2. To increase the weight to rise in each training. The muscles need to grow of a gradual increase of the weight. It begins with four repetitions, in a pair of days tries to raise six, soon it increases the weight and it returns to the four repetitions.


3. The security when doing the exercise. It uses insurances in the machines, which can maintain the outside necessary weight in case, use insurances and be exercised with a trainer, who can help him in any case.


4. Energy sufficient to train. 30 minutes before the training: 50-60 gr. of 15 fast carbohydrates gr. of protein and 5 gr. of creatine. Immediately after the training: 100-120 gr. of fast carbohydrates, 50 gr. of protein and 5 gr. of creatine.


5. To feed itself for muscles. So that the muscles grow, the organism needs, like minimum, a surplus of energy, to increase the daily calories in a 10-15% and approximately 2 gr. of protein by each kilogram weight to the day.


6. To sleep and to rest much. So that the body recovers totally after the training, a minimum is needed 8 hours of dream daily. In addition, it is recommended to avoid any physical activity the days of rest.


7. To pay attention to the recommendations to the program. It does not increase to the amount of repetitions and series, it does not change exercises of the program, nor adds new, he is either recommendable to do much cardio. It believes in this method and it will give results him.

***

If it exactly follows the rules of the basic program, this one will help the novices to remarkably increase its muscular mass after 6 or 8 weeks. If You decide to raise the number of repetitions or to change the exercises, this will make slower the process.

To read more:

• The five main exercises to let grow the muscular mass


• Ideal diet for muscles


• The rules of the hypertrophy

Literary sources:

1. Complete Diet 2,0, Lyle to you McDonald


2. Hypertrophy-Specific Training, Bryan Haycock

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