Bodybuilding Basics: A Total Bodybuilding Size & Strength Plan....
"It’s a long, hard road to competitive bodybuilding and like anything that gets more complicated as time goes on, it’s best to be well schooled in the basics."
Now that you have made the ultimate choice of Bodybuilding as a way of life, and it is a way of life. Your first training move is to get yourself off on the right footing with a solid training routine that fit your training level. You are a Beginner! As explained in our book BedRock Bodybuilding the beginners routine is one the most important routine because it sets the foundation for everything that comes later. So lets not F@ckit Up!
Contrary to modern bodybuilding BS building a solid bedrock bodybuilding foundation has NO MACHINES involved. Your exercise will be basic barbell exercises that will work to build up the core muscles that make up you body. You goal is to take your body from a weak frail position to one of fit and ready many things. Some advance to intermediate and advanced levels in bodybuilding, while other use their new athleticism for many other sports. The one thing to remember is that 'basic foundational bodybuilding is the core of all athletic training'.
Your routines will consist of basic barbell, dumbbell and kettle bell exercises that work multiple muscles at a time to condition your body for growth, as well as improved overall fitness. Be this bodybuilding their will be a exception for regular straight barbell curls, and overhead tricep extension. Those 2 exercise will be as isolation as it gonna get. The goal of your routine is to build muscle, shed bodyfat, and improve overall physical fitness. Multi-joint exercise do this, not isolation exercises.
These are the 17 exercises that will make up your training routines. All are very basic and quite challenging to complete when done correctly and with weight. All help to create balance and a mind muscle connection that would be lost when using machines. You will learn your body and how it moves, which will benefit you greatly as you advance.
Putting your routine together should involve working the entire body over the course of the workout. Your routine will be done on 3 non consecutive days during the week. It can be Monday-Wednesday-Friday, which is classic an the best for most people. Maybe you work on Saturday so a Sunday-Tuesday-Thursday works better. The thing is that the days are non consecutive because on your active rest days you are going to do light cardio of at least 30 minutes along with some light stretching. These to things will greatly help you recuperate from workouts. On your rest days relax and recovery, make sure your getting at least 8 hours of sleep each and every night.
Next the emphasis of your workouts are gonna concentrate on the 3 major bodyparts - Legs, Chest, Back. Others like Shoulders and Arms are rotated to let larger muscles worked hard last time rest and recover. The whole body is still worked, but the high intensity is targeted on the muscle worked first and low intensity to those worked last. This way the whole body is worked without overtraining previously high intensity muscle groups.
Active Rest Days:
|Barbell Back Squat||5||6-8*|
|Straight Legged Deadlifts||3||10|
|Incline Barbell Presses||3||10|
|Paralell Bar Dips||3||12|
|Barbell Bent Row||3||10|
|Barbell Upright Rows||3||10|
|Kettle Bell Overhead Extensions||2||12|
|Print Out: Workout #1 Emphasis Legs|
|Barbell Bench Press||4||6-8*|
|Incline Barbell Press||3||8|
|Barbell Shoulder Presses||3||8|
|Barbell Overhead Extensions||3||10|
|Standing Barbell Curls||3||10|
|Print Out: Workout #2 Emphasis Chest|
|Overhead Push Press||3||8|
|Barbell Upright Rows||3||12|
|Incline Barbell Press||3||12|
|Parallel Bar Dips||2||Max|
|Print Out: Workout #3 Emphasis Back|
Conclusion - Thats it, nothing very amazing, but very functional. These routines have been used for over 60+ years to help beginning bodybuilders get off on the right foot. Nowadays everybody seem to think they can leap over the fundamentals of bodybuilding and make a quick splash. Yeah they splash alright! All of them fall just as fast as they came up. Take your time a build a foundation that worth a million and you'll never fall!
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