You discover bodybuilding by chance, by necessity, as a complement to another activity. You are full of enthusiasm and ready to move mountains.
Do not forget that the mountain always wins, so be reasonable.
The first objective is to consolidate the muscle-tendon assembly.
|
| CYCLE 1 |
The objective of these first sessions will be to loosen up the body without causing too much damage. If you train seriously the first time, you are likely to be held back by aches and pains for the next 3 or 4 days, which may discourage you from starting again.
|
Limit each session to a maximum of 30 minutes, for 2 to 3 weeks with three training sessions per week.
|
|
|
Work all the muscles in each session.
Even if an experienced bodybuilder suggests that you work by muscular group, like the "PROS", remember that you are just a beginner.
|
Do not do any "Biceps specials" during the first session, otherwise you may not be able to stretch your arms for a few days.
|
|
| CYCLE 2 |
The most tedious and difficult part of loosening-up is over, you can now "get to work".
In the program section, choose a program which will take all 3 sessions of your week.
The sessions may last about an hour, but must not exceed 1h1/2.
|
|
I suggest you work on a 9-week cycle with recuperation phases.
After the 9 weeks, change your exercises.
It is important to respect this progression, in order to prepare the way for harder work.
Carry out 3 cycles of 3 weeks before moving on to the next step: BEGINNER. |
For each exercise, you can do a warm-up series of 15 repetitions.
Then 4 series of 8 to 12 repetitions. |
|
|
Français. 
Español. 
Português. 