Before getting into your program, you need to develop an understanding
of how and why you're building your exercise routine. Although we've gone
ahead and designed a program for you, just about everything in it can be
changed depending on your particular circumstances. Your primary objective
here, as a beginner, is to build a solid foundation - and not just any
training program will take you there in an efficient manner. Study the
following points to better understand your bodybuilding program.
Weights
During the first couple of training sessions, you'll want to go pretty light just to get a feel for how to do the movement correctly. After you feel comfortable with the form, begin adding weight.
Even an experienced lifter should always do his first set as a warm-up with practically no weight to flush the targeted muscle and connective tissue with blood.The warming up is especialy important when on steroids though your joints retain more water and you are more flexible you are also a lot stronger so injuries can occur if you jump right into maximum lifts. Anadrol, testosterone propionate, sustanon, masteron, anavar will better yor best lifts considerably. On the second set, add a couple of small plates and do the exercise again. Was it still easy? If so, and assuming you used good form, add more weight. If you struggled to reach 12 repetitions, add just a little bit of weight. (Adding weight on successive sets is called pyramid training and is one of the safest ways to train.)
Continue adding weight until it becomes tough to complete 8-12 reps. Your goal is to train in the range where you reach muscular failure at 8-12 reps. Once you find a challenging weight, stick with it. So you'll become stronger and be able to increase the number of reps. Once you can do 12, it's time to increase your training poundage by about 10%. At this heavier weight, you won't be able to do 12 reps, but with time you'll once again be able to. Keep working in this fashion.
The principle behind this type of training is known as overload. It states that for improvements to occur, you must impose a demand on your muscles greater than what they're accustomed to (for bodybuilding purposes, about two-thirds of your maximal strength). Your muscles compensate for this strain on the cellular level by adding protein to grow thicker and stronger. At that point, the same load is no longer sufficient to induce further changes, more load must be added. That is, you must progressively add training stimulus to make continued improvements.
Keep track of your training poundage by recording your weights, sets and reps in a training log alongside a list of your exercises.
Some bodybuilders swing and heave, cheating for the sake of pushing
heavier weights. Remember, the name of the game here is not weightlifting,
but rather bodybuilding.
Sets
A set is a combination of any number of reps of a single exercise. As
a beginner, you'll normally want to do 1-2 light warm up sets of each movement
(especially the first movement for a given bodypart) before doing 1-3 heavier
sets. That equals 2-4 total sets per exercise.
Reps
A rep is a single execution of one exercise. if you do a set of 10 bicep curls consecutively, that's 10 reps. During your first week or two, keep the weights very light so that you can complete about 15 reps in good form. This is a change for you to practice good form while you work on your neuromuscular coordination and lean the proper 'feel' for the movement. Developing that feel with become even more critical later on because it will tell you if an exercise is working.
After that initial break-in period, to build size and strength you want to do 8-12 reps per set (after your warm-up set of 15 reps, which you should do at the start of each exercise). Use a weight that allows you to do the recommended number of reps and still reach muscle failure.
Muscle failure means that you cannot do any more reps with good form. If you can't do eight strict reps, the weight's too heavy. If you can do more than 12, the weight's too light. Adjust the weight for your next set. (Note: The numbers eight and twelve are not arbitrarily derived. Exercise scientists have conducted numerous tests and have found that working with a weight about 70% of your one-rep maximum produces the fastest results. Most bodybuilders can lift about 70% of their one-repetition maximum 8-12 times).
Though you don't have to train to muscle failure to grow, you need to come pretty close. Bodybuilders call this intensity. How do you know if you're close to working at 100% intensity? Simple: If you can do another rep with good form, do it! If you can do still another, do it.
After you build you base, you may want to experiment with a program
that alternates periods of high reps (which build muscle endurance) to
medium reps (builds muscle mass) with low reps (builds strength and power)
and back up again. This is called cycling. The idea here is to progress
to a higher level of strength each cycle. (Note: Advanced strength athletes
like powerlifters use slightly different training methods, most notably
the number of reps, that do bodybuilders. You'll get stronger as you build
muscle, but training to maximuse strength isn't identical to the type of
training that maximizes mass.)
Proper Form
We'll say this again and again, but it's far better to use a weight that allows you to perform the movement correctly than to cheat with a heavy weight that will, sooner or later, result in an injury.
Speed of Movement
Use a smooth, controled motion during all phases of the lift. This deliberate
rep speed produces the greatest results for bodybuilding purposes. Super-fast
reps with ballistic movements and jerking can be harmful to muscles and
connective tissues, while slow training accomplishes very little. In general,
most bodybuilders use a formula that approximates a two-second positive
contraction (raising the weight), a momentary squeeze of the muscle at
the point of peak contraction, and a two-second negative contraction (lowering
of the weight).
Breathing
Most people don't think much about breathing until they begin lifting weights, but it should still come naturally. Start each set with a deep inhalation and exhale as you push through the most difficult part of the lift. Inhale at the top (or the easiest portion of the lift) and exhale as you push.
Rest between Sets
In general, rest as long as it takes for you to feel recovered from your previous set. That normally ranges from 45-90 seconds. Larger muscle groups take a bit longer to recover; smaller muscle groups clear low pH levels are are ready to go more quickly. Don't fall into the all too common mistake of talking with your buddies for 3-4 minutes between sets, during which time your muscle can become cold. This is counterproductive and lengthens the time you spend in the gym.
If you want to emphasize strength, take a little longer rest between
sets. On the other hand, less rest means you won't be able to lift as heavy,
but you'll be stressing your endurance. Of note: How much you can lift
on a given set and the number of reps you do are directly related to the
length of your rest period.
Bodyparts
Bodybuilders group exercises by bodypart and train one muscle group
at a time. Working one are with 1-3 exercises ensures that you train it
thoroughly. Experience says that this type of training is the most efficient
for bodybuilding. (Circuit training, on the other hand, allows you to do
movements for different bodyparts back to back with no rest in between).
Every major muscle group should be developed to prevent muscle imbalance
and the risk of injury. The major muscle groups include legs (quadriceps,
hamstrings, calves, glutes), chest, shoulders, back (Trapezius, lats, erectors),
abdominals and arms (biceps, triceps).
The basic muscle groups are:
Back- You need a thick wide back. Muscles include the latissimus dorsi (lats), spinal erectors.
Shoulders- Size.. everyone wants big shoulders. There are three heads on the deltoid muscle the front, the rear, and the side. Shoulders includes the Trapezius (traps).
Chest- This includes the upper and lower pects. This a favorite area of training for most people.
Biceps- You will need long full bicep muscles.
Triceps- You will need to developed this one very well! It has three heads hence the "tri". These are the most important for big arms.
Forearms- Flexors and extensors.
Quadriceps and glutes- A must for hardcore bodybuilders. Without big legs and a rear end,, you will look terrible.
Hamstrings- Very important for big legs.
Abdominals- This includes all of the abs and obliques. They need to be seen.
Calves- They need to be shaped well. Muscles included: gastrocnemius, soleus, and tibials.
If any of muscle groups is lagging steroids ( winstrol and test suspension are expecialy suitable as they are water based so they dispearse easier ) are injected directly into that muscle group, they work on all muscles throughout the body but the muscle that is injected gets that extra kick.
Exercises
You can choose from any number of movements that target a particular muscle group, but beginners should stick with the basics to develop a solid foundation. The first exercise you do for a given bodypart should be a compound movement. (A compound or multijoint movement, unlike an isolation exercise, has movement at two or more joints and thus brings in a greater number of assisting muscle groups. Note: Some bodyparts like biceps, triceps and calves can be worked with pre-dominatantly isolation exercises.)
Some basic movements can be done in a number of ways; for example, you can do a bench press with a barbell, with dumbbells or on a machine. Eventually, you'll learn how to do them all and use them in your training arsenal.
Two similar exercises can target a muscle differently. For example,
the bench press is a good exercise for most of the chest, but the incline
press (essentially a bench press done on an incline bench) works the upper
pectorals more effectively. When you put exercises together to form a routine,
you'll want to include those movements that hit the same muscle in different
ways. That's why you normally include 2-3 exercises when you work each
bodypart.
Use a Full Range of Motion
Use a full range of motion in your exercise movements. You want to work
each target muscle through its natural range of motion for complete development
and to prevent injury.
Training Frequency
Say you train your entire body on Monday. Should you do it again on Tuesday, or wait until Wednesday? The answer is that your body requires a minimum of 48 hours to fully recover after exercise, sometimes even longer. Physiological processes at the cellular level require rest and nutrients before you can train that same muscle group again. A good rule of thumb: If you're even slightly sore, you're not ready to train that bodypart again.
If you're an advanced bodybuilder and split up your workout into, for example, one day for upper body and another for lower body, you can train on consecutive days as long as you don't repeat the same workout. As a beginner, you don't want to go more than 96 hours (four days) without training the same muscle group again. Timing too infrequently results in submaximal gains.
The answer for the beginner, then, is to train every 2-3 days (or three
times a week). A Monday - Wednesday - Friday (or similar) schedule is ideal.
When using steroids like anadrol, sustanon, deca durabolin, primobolan,
masteron... your recouperation time shortens extensively so training frequency
can increase.
Training Duration
If you follow the exercises, sets, reps and rest prescription, you should
complete your resistance training in about an hour. Never mind those two
hour plus sessions; who could possibly maintain the high level of intensity
and mental fortitude of a marathon training session? What matters is the
quality of your workout measured by the intensity you create, not the length
of time you spend in the gym. Remember that.