Who is a beginner bodybuilder? If you have just started exercising or have not exercised for more than three months, you are considered a beginner athlete and should start your training with a beginner’s fitness program. This program gradually prepares and trains your body.
What features should a beginner bodybuilding program have?
The beginner program is a full-body program; It means that it involves all the muscles of the body. You can do the beginner bodybuilding program three to four days a week for one hour.
The best time to exercise depends on you. What time of the day do you have more leisure? The same hour will be the best time to do your exercise. Just try to keep this time constant and limit yourself to exercise at this time.
What is meant by set and repetition?
Sets and repetitions form the basis of bodybuilding programs; So it is better to explain them as soon as possible.
Set: It is a group of repetitions and usually the exercises are done in two to eight sets.
Repetition: Repetition is the number of times you perform a movement, which usually varies between 3 and 30 depending on the type of exercise you are doing.
Rest: Rest time between sets is usually 30 seconds to 2 minutes, but can be longer or shorter depending on your specific goal.
Example of a beginner’s fitness program
In this section, in order to get to know the beginner’s bodybuilding program well, we bring a sample program. This full body program consists of two sessions. We recommend three to four days of practice for beginners. Your training days are for example Saturday, Monday and Wednesday. So you should practice like this.
Saturday: First session
Monday: Second session
Wednesday: First session
Saturday of the following week: the second session
(And so on to the next month)
Each of these programs is suitable for 30 to 40 days, after this period, you should use a new bodybuilding program to be effective and useful. Remember that in addition to having an exercise plan, you also need a proper diet and recovery plan.
We bring a professional training program sample for you to familiarize yourself with, but some specific or small muscles may not be involved in this training program sample. For example, the leg muscles are large and you can divide the training into two sessions, but there is no rule for this, and the trainer may only train the leg muscles once a week. Therefore, we recommend that you train with your own special program.
This sample schedule is actually set up for four sessions per week, and you will have a different schedule each session of the week. If you want to go ahead with this program and four days a week, you can do it like this:
Sunday: First session
Monday: Second session
Wednesday: the third session
Thursday: the fourth session
Every week you continue the same program in the same order and you have to train with a new bodybuilding program after thirty to forty days.
What is your goal in sports? Do you have a particular physical problem? Do you like to exercise at home or gym? The reality is that the right program for you is the one that takes all of these into account and is written just for you. Some people use ready-made and free programs and unfortunately, after some time, they not only do not reach their goal, but also get hurt.
By installing the Vitamin application, you can get your personal program and train at home or at the gym (whichever you prefer). Phytamine’s fitness programs are tailored to your physical characteristics, goals, and equipment. The trainer is with you until the end of the program and you can share any questions or problems you have with him.
With the Vitamin app, you can easily access your program and you don’t have to go through different steps every time to see the fitness program, such as searching the site and finding the program among the texts, etc.