Power for the beginner pitching. Parting words for beginners

One of the most common beginner bodybuilder mistakes  - training with quite a lot of weight, which does not match his physical fitness. During the primary classes, beginners should not pay attention and even less be equal to those who lift more weight during training. Using large weights  A beginner unprepared bodybuilder can result in a serious injury.

Approaches and weight

During training, initially you should limit the number of sets. The best option is to make three sets each. For beginnerswho do not yet know how to swing properly, you should limit the number of sets to two for each exercise. Lifting with weight must be carefully carried out, because each exercise will bring results. After two weeks of classes, you can increase the number of sets. You should choose a weight that will sensitively load the muscles, but you should not set such weight as for working sets, you need to remember about moderation.

Each person is individual and has his own body structure, so there are no specific recommendations with which weight to start. bodybuilding beginner training. On the first day of training you should individually select the initial weight for training. As the practitioner gets stronger, so the working weights become easier over time. In this case, in each approach, you can increase the number of repetitions. If the weights have become very light, with which you can perform more lifts than recommended, you should increase a little weight. Even a slight increase in weight can make a significant difference in training.

Training frequency

During bodybuilding classes, it is necessary to adhere to the periodicity of training for each muscle group. This will restore strength and promotes muscle growth, as they grow after exercise, and not during. For experienced bodybuilders and for beginners, the frequency of training is the same - a separate muscle group is worked out once a week.

Training for joint muscle groups

In one workout, you can combine the two muscle groups that should be worked out. It should be noted that only those groups of muscles that take a little time and spend little effort should be combined.

For example, training can be combined with another group of muscles, the implementation of which takes too little time and spends some strength. It takes a lot of time to swing the group, so you should not combine such a group with some other one.

In one training session, it is advisable to make movements “presses” and movements “thrust”, this should be remembered. The movement of the press makes it possible to develop the muscles of the top and, and the movements of the thrust develops a wide back muscle, and the muscles of the forearm and. For example, we can cite such a complex: exercises combined for the shoulder muscle group and better than exercises combined for the back and tricep muscle group, since the ranges of movements with the shoulder muscles and triceps are very similar.

Training cycle

Cyclic training  - This is when certain exercises are done for a particular part of the body with a periodic interval in time. This interval can be from four to six weeks of training. At the end of the period, you should take at least three days to recuperate, after which a new training cycle begins. In the new working cycle, it is desirable to change the exercises for certain parts of the body. For example: performing the bending of the arms with dumbbells in one cycle, in the next cycle you can use a barbell instead of a dumbbell.

Cheating

When a newcomer comes to a training session very often, a beginner sees how people conduct a training session, squeezing big weights. It should not be prepared to immediately take up big weight  only to impress completely strangers. It is necessary to conduct training only with the weight that will allow you to perform each individual repetition in the exercise correctly. In the hall you can always watch the reader, who turns blue while training with unreasonably heavy weights, it will not do any good. During your workout, you should focus on control and form, since cheating is not acceptable here. And you can impress the rest of the students in the training room only through constant training, which over time will bring progress. When visible real results are achieved, it will not remain without outside attention.

this muscle food. After calculating the required calories daily diet, you can begin to draw it up. Take the sample athlete weighing 80 kg. On the day he needs to eat at least 180-200 g of protein, 350-400 g of carbohydrates and about 30-40 g of fat, mostly vegetable. It must be remembered that all this should be broken down into five to six meals.

The focus should be on breakfast, because you didn’t eat anything for 6-8 hours while you were sleeping. So during the first meal you need to get more calories than the next. The exception is the period after training. The first and fifth meals have some priority over the others, but they are also very important.
  Every time you eat, you need to consume foods rich in protein, such as eggs, chicken, beef, dairy products or protein shakes, while the amount of protein consumed should be approximately the same during the day (at least 30 g). So, we make approximate calculations.

Sample menu:

Product	Quantity, g	Protein, g	Carbohydrates, g	Fat, g	Calorie, kcal
Breakfast
Two eggs	120	12	0	6	150
Oatmeal	100	11	50	6	305
Cottage cheese	100	18	0	0	93
Lunch
Protein shake	250	35	10	1	300
Dinner
Chicken breast	200	35	2	1	480
Pic	100	7	74	1	330
Vegetables	150	1	40	1	50
Afternoon tea
Protein shake	250	35	10	1	300
Immediately after training
Gainer	250	20	80	5	400
Dinner
Fish stew	200	30	3	2	180
Baked or boiled potatoes	100	2	18	0	95
Vegetables	150	1	40	1	50
Total	1970	207	327	25	2733

As you can see, the task is completed.

To diversify your diet, you can replace the products with similar ones, alternate side dishes, use different types of meat and poultry, as well as experiment with sports nutrition  etc.

Now let's take a closer look at the most useful products from the point of view of the bodybuilder.

Eggs Egg whiteas you already know, it is absorbed better than any other. The yolk contains vitamin A, folic acid and carotenoids, as well as the lion's share of cholesterol, but you can make omelets from some proteins. One whole egg contains: 76 kcal, 6.5 g of proteins, 5 g of fats and 0.6 g of carbohydrates, and in protein: 16 kcal, 3.5 g of proteins, 0.3 g of carbohydrates and no fats.

Beef. Beef contains not only proteins essential for recruitment. muscle mass, but also iron, zinc, niacin, vitamins B6 and B12. Choose pieces in which there is less fat, namely the loin. 100 g contains: 199 kcal, 28 g of proteins, 9 g of fats, there are no carbohydrates in it.

Cereals. Oatmeal is a good source of slow carbohydrates, while providing the body with energy for at least 3.5 hours after you eat. In addition, oatmeal contains a lot of vegetable proteins and useful for the heart soluble fiber. One cup of oatmeal contains: 145 kcal, 6 g of proteins, 25 g of carbohydrates, 2 g of fat, and 4 g of soluble fiber.

Pasta. They are good in that they contain a huge amount of calories up to 200 per serving, you can add ground beef (you get pasta in a fleet style) or just pieces of lean beef, or you can limit yourself to tomato puree without fat and hot spices. Tomatoes themselves are rich in lycopene, which reduces the risk of cancer. One serving (a bowl of pasta, half a cup of sauce, 100 g of beef) contains 437 kcal, 33 g of proteins, 51 g of carbohydrates and 11 g of fat.
Chicken breasts. This is a great source of protein, almost free of fat. The main thing is to cook properly. Buy a portable homemade grill and cook breasts on it, avoid cooking in oil. 100 g of breasts contain: 165 kcal, 31 g of proteins, 4 g of fat and 0 g of carbohydrates.

Apricots Fresh apricots are rich in potassium - an invaluable trace element for the heart, which in addition actually stimulates muscle growth. They also contain beta carotene, vitamin C and dietary fiber. Dried apricots have a high concentration of all these substances, but a low content of vitamin C. But canned apricots contain a lot of vitamin C, but they contain much less potassium and dietary fiber. Three fresh apricots contain: 54 kcal, 1.5 g of proteins, 12 g of carbohydrates and 2.5 g of fibers. A quarter cup of dried apricots contains: 84 kcal, 1 g of protein, 20 g of carbohydrates and 3 g of fiber. Half a cup of canned apricots contains: 64 kcal, 1 g of proteins, 15 g of carbohydrates and 2 g of fibers.
Potatoes. Potatoes contain a lot of potassium, vitamins C and B6, dietary fiber. Never fry it in fat. 150 g contains: 117 kcal, 2 g of proteins, 28 g of carbohydrates and 3.4 g of fibers.

Tuna. Tuna contains a large amount of protein and in addition, and it is also a source of omega-3 fat. This substance is able to protect the athlete's heart from overvoltage. According to some reports, it also stimulates muscle growth. Many eat fish straight from the jar, but you can come up with something more tasty: for example, a green tuna salad or a sandwich. 100 g of tuna contain: 116 kcal, 26 g of proteins, 1 g of fat, no carbohydrates.

Protein. Protein powder is the most convenient source of protein, there is not a single gram of fat in it. You can make protein shakes in milk with the addition of fruit, and you can pour it into oatmeal. The best types of protein are those derived from milk: whey and casein. Soy proteins are also useful, but worse digested. But they contain isoflavones, which significantly reduce blood cholesterol levels. 30 g of protein powder contain: 100 kcal, 24 g of proteins, carbohydrates and fats are missing.

Apples It would seem that apples are quite ordinary fruit. Meanwhile, they are very useful. This is an important source of easily digestible simple carbohydrates, with which you can almost instantly raise blood sugar levels. Sour varieties contain a lot of potassium and vitamin C. Apples help to satisfy hunger well. In addition, they are rich in isoflavones. An apple of average size contains: 81 kcal, 21 g of carbohydrates and almost 4 g of dietary fiber.

Yogurt. Heavy training, like any stress, impairs digestion. Due to the presence of beneficial fungal cultures, yogurt helps solve this problem. In addition, there is a lot of calcium in it, which is needed as air, when you consume protein more than the usual norm (as a result, its consumption increases significantly). Calcium deficiency is replenished by bones, which become more fragile, respectively, increases the risk of injury. Yogurt can be mixed with fresh fruit, whipped in a blender and drink in the form of a cocktail, as well as prepare on its basis various sauces. 240 g of sugar-free yogurt contain 127 kcal, 13 g of protein and 17 g of carbohydrate.

Kiwi. The peculiarity of kiwi is that it contains more vitamin C than lemon! In addition, this fruit has a lot of potassium. One kiwi contains: 46 kcal, 11 g of carbohydrates and 2.6 g of fiber.

Orange juice. This drink contains a concentrate of carbohydrates, vitamin C, carotenoids, potassium, folic acid and helps to instantly raise blood sugar levels. Of course, there are more healthy dietary fibers in fresh orange than in juice with pulp, but carbohydrates coming from it are absorbed faster. One glass of orange juice contains: 105 kcal, 2 g of protein, 24 g of carbohydrates and traces of fat.

Protein-carbohydrate drink (gainer). This is an ideal food product in the period after training to restore the body. You can mix powdered protein with milk and add fruits to the drink, or you can buy ready-made protein-carbohydrate mixture. 600 g contains: 400 kcal, 20 g of proteins, 60 g of carbohydrates and 9 g of fat.

Nuts All kinds of nuts are useful for the bodybuilder. For example, peanuts contain proteins, magnesium, copper, potassium, phosphorus, zinc, vitamin E, dietary fiber. Almonds, hazelnuts and walnuts are also good. However, do not eat them in large quantities  - Still, nuts are rich in fats. A single serving (about 30 g of fried unsalted peanuts) contains: 178 kcal, 7 g of proteins, 6 g of carbohydrates, 14 g of fats and 2 g of fibers.

Water. You need to drink about 2-2.5 liters per day, because a lot of water is required for the process of assimilation of proteins and carbohydrates (so that its consumption is directly dependent on the caloric content of your diet: the higher it is, the more water you need to drink), and the body of an athlete loses a lot of fluid due to physical exertion. Therefore, on the day on which the workout is particularly hard, it is necessary to further increase fluid intake. Remember that even minor dehydration is bad for the heart.

When buying products, pay attention to labeling. It must contain the composition, the content of basic elements and caloric content. Prefer foods low in simple carbohydrates and saturated fats.

The pitches are dried mostly before the competition, so that the muscular relief looks more effective.

Gym without proper nutrition  will not give the desired effect. Rational nutrition is one of the components involved in the construction of a beautiful body, helps build muscle and does not allow to lay off extra pounds.

The pitches before and after drying are really very different. After drying the biceps, the triceps are drawn much clearer, the press cubes on the stomach are more noticeable, because the diet drying burns fat under the skin. The skin more closely adjoins the muscles, revealing the relief of pitching in all its glory. By the way, to find out how much fat you need to "dry" pitching, you can use the online calculator and calculate what is available at the moment. Then check the table and find out what percentage of body fat is acceptable for a bodybuilder male or female.

Grocery list

The essence of nutrition to build a beautiful body: more protein and carbohydrates. Protein is a building material for muscles. Protein supplies the body with nitrogen, it accumulates in the muscles and allows them to fully recover. Carbohydrates provide energy and are involved in protein synthesis.

Under the prohibition of semi-finished products, fatty, spicy and salty foods, sugar and flour products.

The list of favorite for jocks products containing large amounts of protein and carbohydrates and helping to increase the mass includes:

• Kashi -,;
•   - source of carbohydrates and vegetable proteins;
•   - The optimal amount is 2–5 pieces per day, yolks can be up to 10 pieces;
• Chicken breast and chicken fillet - a source of proteins, it is better to cook boiled;
• Oatmeal - a source of slow carbohydrates, will provide the body with energy for 3-4 hours, also contains vegetable protein;
• Pasta - record for 200 calories per serving;
• Seafood, fish (especially fatty varieties);
•   low-fat varieties;
• Milk, cottage cheese and low fat;
• Apricots or dried apricots - a healthy heart bodybuilder, it contains potassium, beta-carotene, vitamin C;
• Low-fat veal or beef, better in the form of meatballs and steam. In addition to protein, meat contains vitamins B12 and B6, and other trace elements;
• Sweet potato (sweet potato) - contains beta-carotene, potassium and vitamins C and B6;
• Yogurt - contains calcium, improves digestion;
• Tuna - source of protein,;
•   - it is light carbohydrates, potassium, vitamin C. Quickly raise blood sugar levels;
• Kiwi - contains a large amount of vitamin C, potassium;
• Orange juice - carbohydrates, vitamin C, carotenoids, potassium and folic acid. Juice will help to instantly raise blood sugar levels;
• Blueberry - the strongest antioxidant, contains potassium, zinc, magnesium, vitamin C - will help the bodybuilder to maintain vision;
• Nuts - no more than 30 grams of any species, since besides a large amount of protein, they also contain fats;
• Water - a body builder needs about 3.5 liters of water per day to absorb proteins and carbohydrates, and to compensate for the loss of fluid in the body during exercise.

Menu for every day

For example, we give a sample menu for pitching a professional and a beginner for 5 days.

Breakfast:

• 1 day: 100g oatmeal porridge, with fruit, 2 boiled eggs;
• 2 day: porridge 3 cereals 100 grams, a sandwich with cheese and ham, a glass of nonfat milk;
• 3 day: Rice porridge 150 grams, banana, a glass of 1% kefir;
• 4 day: Buckwheat porridge 150 grams with chicken fillet, cottage cheese 100 grams, orange juice;
• 5 day: buckwheat porridge 100 grams, Omelette from 5 proteins, compote of apricots.

• 1 day: 300 grams of fish with 200 grams of rice, orange juice;
• 2 day: Chicken breast, 200 grams, salad from pepper and tomatoes, seasoned with mustard and vinegar, compote from dried fruits;
• 3 day: Oatmeal, a piece of boiled veal, a glass of low-fat kefir;
• 4 day: boiled potatoes, steam beef burgers, 1% kefir;
• Day 5: Pasta with minced meat ("on the float"), grapefruit juice.

• 1 day: chicken fillet, rice;
• 2 day: oatmeal and beef meatballs, kefir low-fat;
• 3 day: macaroni, chicken breast, orange juice;
• 4 day: boiled fish (fatty varieties), rice, 1% kefir;
• 5 day: boiled potatoes, beef cutlets, apricot compote.

Remember that food pitching should not be 3 meals a day, but 5-6 meals a day, but because of our employment, it’s not always possible to find time for food. In this case, snacks will help out, for them, too, you need to choose products that help in building muscle mass.

Snacks: apples, yogurt, protein shake, tuna salad, low-fat cottage cheese, 1% kefir, a glass of skim milk, yogurt, pizza, nuts, bananas.

Dish recipes

• Cocktail "Champion" is good instead of food. Mix in a blender: 500 grams 1% kefir, 2 tablespoons of oatmeal, 1 banana, 100 grams of low-fat cottage cheese
• Salad "Kacho". Leaves of green lettuce and canned tuna, seasoned with vinegar.
• Porridge "Explosion". In oatmeal add powdered protein and 3 pieces of egg white.
• Drink "Give protein and carbohydrates!". Protein, milk, fruit mix in a blender.
• "Bodybuilder Chicken". Soak the chicken in with garlic and spices for a few hours. Bake in foil in the oven or convection oven.
• Roast veal. 500 grams of veal (2 servings) salt, pepper, fry, add onions and garlic, add 1 cup water, seasoning, simmer until cooked.
• Rolls with cottage cheese and ham. Cottage cheese mix with garlic and onion. Brush slices of ham and roll into rolls.

Fish soup "Bachelor"

1 liter of water:

• 2 cans of canned fish in own juice
• 1 l of water;
• 1 onion;
• 3 bay leaves;
• A bunch of dill;
• Salt and pepper.

Put boiled canned food, onions, spices, bay leaf into boiling water. Cook for 5 minutes.

Fish Cutlets

For 3 servings:

• 500 grams of cod or other fish
• 100 g crab sticks or meat
• Bulb;
• Egg;
• 100 ml of milk;
• Salt pepper.

Cod, crab meat, onion roll in a meat grinder. Add egg, mix, make cutlets, cook for a couple.

For fast metabolism, you need a fractional diet: in small portions of 5-6 times a day or every 2-3 hours. This food gives fast growth  muscle The principles of separate feeding should also be observed in the diet of jocks for a better metabolism of food eaten. You can not eat fats and carbohydrates together, an exception should be such dishes as fried potatoes, pasta, seasoned, buns with cheese and so on. Drinking alcohol is undesirable or its amount should be minimal, as it contains sugar in the composition.

To build muscle diet should be combined with physical exertion. need to eat slow carbohydrates  (oatmeal, black bread, vegetables, cereals), and fast carbohydrates (pastries, chocolate, white bread, bananas, jam, honey, raisins).

We advise you to count the calories consumed. For muscle growth you need to, the number of calories eaten per day was 500 calories more than spent. The optimal amount of carbohydrates per day is 4.5 grams per kilogram of weight. A safe amount of fat - 15-20% of the total caloric intake per day. The main and most useful types of cooking for rolling: roasting, boiling, stewing.

This article tells beginners, bodybuilders about which exercises to start with and why.
A source:
Well, your dream has finally come true. Purchased subscription for visits gym, you are standing on the threshold of the hall. You have two paths ahead, and your entire fate of pumping muscles depends on the choice of the path. The first way: to join the crowd and do what they do. “And what are they doing?” You ask. They do mainly isolating exercises, that is, they pump each muscle in isolation from each other. For example, doing squats in the hack-machine, doing flexions for biceps and extension for triceps. By these actions they are already doomed to failure. The explanation is very simple: all these isolated exercises are needed to emphasize the relief of a particular muscle group. This is the only purpose of isolated exercises (they are also called single-joint exercises, since only one joint is involved in the work). In the meantime, it is understood that you do not have a large mass of muscles (did you come to the gym to gain it?) So the first way is clearly not for you. Now you are left with only the second path. This is the path of the elect, a kind of elite bodybuilding. Here you have to start from the very beginning, from basic exercises. There are only three of them: bench press, squatting with a barbell and deadlift. Do not naively believe that you will do anything else. You and this is more than enough. Of course, now you will not believe that in order to become big and strong you need to perform only three exercises. But it is so! And do not forget that Arnold Schwarzenegger won his first international tournament “Mr. Universe” only by performing these three exercises. Also, do not worry about strength, as these exercises work out almost all muscle groups. When performing deadlifts, the following muscle groups work: the biceps of the thighs, the adductors of the thigh, the buttocks, the broadest muscles of the back, top part  back, forearm. When performing bench press: pectoral, deltoid, triceps, latissimus, press. Squats: quadriceps, hip biceps, buttocks and lower back. That's it. And do not worry about strength. You will have plenty of it, because it’s not for nothing that these three exercises are performed in triathlon. Also, you should not worry about the volume of your hands (for some reason, beginners always start to pump their biceps first time, although 4/5 of the volume of the arm is triceps), because while doing the bench press with a weight of 150kg your hands will inspire respect for everyone. So do not be afraid and join the elite of bodybuilding and power sports.