Bodybuilding: how to organize training


How to organize bodybuilding training sessions if you want to gain weight: training programs, basic principles and videos. How to organize training for training, if you want to gain weight: training programs, basic principles and video - in Youtube.
The basic principle of bodybuilding weight training
Squat, relax, eat - it’s in these three words that it is possible to lay down the main principle of bodybuilding training for weight. It means that the core of the training will be basic exercises, nutrition should be plentiful, and you should go to the gym no more than 3-4 times to give the muscles time to recover and grow.

Bodybuilding exercises

Basic (or multi-joint) exercises are exercises where several muscle groups are involved and several joints work. Squats, deadlift, bench press, pull-ups, pulling the barbell in a slope, push-ups on the bars - these are all basic exercises.
As a rule, they are the most difficult to perform. But they are the most effective tool for gaining muscle mass. The base is the platform on which the program of training for mass in bodybuilding is built. Isolation exercises are those that work out only one muscle (and involve one joint. In weight training, they are secondary and act only as an addition to the lagging muscles.

Weight training programs
Full body weight training

Fullbody - a program that allows you to pump all the major muscle groups for training. You need to do three workouts per week, alternate between workout A and workout B
Workout A
- squats with a barbell on the shoulders - 
3 approaches / 8-12 reps - bench press - 3 sets / 8-10 reps 
- pull-ups - 3 sets / maximum reps - 
sitting dumbbell bench press - 3 sets / 10-12 reps 
- lifting the barbell for biceps - 3 sets / 10-12 repetitions 
- twisting on the press - 3 sets / 30-40 repetitions
Workout B
- deadlift (or draft on straight legs) - 3 sets / 6-8 repetitions 
- push-ups on bars - 3 sets / 8-10 repetitions 
- barbell draft on a slope - 3 sets / 8-10 repetitions 
- “French bench press” - 3 sets / 10-12 repetitions 
- lifting dumbbells for biceps while sitting 
- 3 approaches / 10-12 repetitions - lifting legs in the hang - 3 sets / 15-20 repetitions.
Split weight training
Split program works out different muscle groups in different days
Monday (legs, shoulders)
- squats with a barbell - 3 sets / 10-12 reps 
- leg press in the simulator - 3 sets / 10-12 reps 
- bench press standing - 3 sets / 8-10 reps 
- pull the bar to the chin - 3 sets / 10-12 reps 
- press - 3 sets / max
Wednesday (back, triceps)
- deadlift (or rod draft on a slope) - 3 sets / 6-8 reps 
- pull-ups - 3 sets / maximum reps - 
bench press with a narrow grip - 3 sets / 8-10 reps 
- French press - 3 sets / 10-12 reps 
- press - 3 sets / max
Friday (chest, biceps)
- bench press lying - 3 sets / 8-10 reps 
- bench press on an inclined bench 
- 3 approaches / 10-12 reps - dumbbell layout - 3 sets / 12-15 reps 
- lifting the bar to biceps 3 sets / 10-12 reps 
- press - 3 approach / max
It is believed that a bodybuilding training program for a full body body is more suitable for beginners. A split program with a deeper study of each muscle group will allow for muscle building for those who have been engaged for more than a year.
The correct exercise can be seen in the video clips of training for the mass

Weight training

Bodybuilding nutrition mass training should include a fair amount of protein and carbohydrates. Proteins act as a building material for muscle growth, and carbohydrates are needed to generate the energy necessary to overcome training stress and recover from it.

Profesionals recommends to eat every 2-3 hours during training to gain mass - to maintain a constant level of nutrients in the body.

PhilHit, an athlete, a 6-time Mr. Olympia title holder, insists that each meal should contain about 30 grams of protein. More, according to many nutritionists, together with him, the body is simply not able to absorb at a time. In bodybuilding training for mass per day, approximately two 2 grams of Belkan each kilogram of weight should go out.
When taking carbohydrates, it is better to limit the time before lunch, and in the evening make emphasis on white foods. This will allow with muscle mass to limit the body's accumulation of excess fat. You should also limit the use of simple carbohydrates (flour, sugar, etc.) and replace them with complex ones (cereals).
An example of a daily diet in bodybuilding workouts
- breakfast: oatmeal + toast with cheese, a cup of coffee 
- snack: banana + serving of protein 
cocktail - lunch: buckwheat (rice, potatoes) + low- fat meat or fish, vegetables 
- snack: a cup of cottage cheese + a glass of milk 
- dinner: vegetables + low-fat meat (better total, chicken breast) 
- snack: a portion of a protein shake or low-fat cottage cheese, a glass of milk.
What else you need to know about the bodybuilding weight training program:
- sleep at least 7-8 hours. Muscles are growing in training, and in the process of recovery after them. Sleep is the best way to recover; 
- increase working weights on the bar. Progressive load is the key to the correct bodybuilding training program to mass. Throw 1.5-2 kg on the bar immediately as soon as you manage to do the indicated number of repetitions in the last workout; 
- the right technique is the key to health. Squats and traction are complex exercises that you can not start without consulting a coach and staging equipment; 
- Eat a banana 30-40 minutes before your workout to give your muscles energy. Drink a protein shake and eat another banana immediately after exercise to restore the balance of nutrients in the body;
- If muscle mass does not increase, remove the secondary exercises from the training program. Leave only the base — squats, bench presses, traction. Take more for rest - stretch the weekly program for one and a half weeks.

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