Muscle Net Tips: This is an article on women’s bodybuilding training. The content is very systematic and comprehensive. It is also suitable for beginners to learn and refer to bodybuilding.

How to start training for beginners

Beginners always want to find a safe and reliable shortcut to develop muscles, enhance strength, and improve health. These people often train alone or do not listen to advice, and the results are often counterproductive. The progress was slow and the results were minimal. Eventually, I gave up training because my interest dropped sharply and there was no hope of success. You know, there is only one shortcut: the right way. If you leave from the beginning

If you go the wrong way, you will never reach your destination.

For beginners, training should be simple rather than complicated. Keep training sessions short to allow your muscles to fully rest. In addition, you should eat on time and get enough sleep. Training, diet and rest are the three elements of bodybuilding training. If these three aspects are arranged properly, training will achieve results.

The first training is very important. The first few trainings should be with very light weights, and the barbell should not be changed. As your strength increases, you will need to increase the weight of the barbell almost every time you train to increase the resistance to the body.

"Group" and "Time"

"Groups" and "times" are two basic concepts that bodybuilders should understand.

When performing a certain exercise, after counting ten times, stop to change the weight and rest for a while. The exercise thus completed is a set, and these ten reps are called ten reps. If you practice three sets of twelve reps, it is usually written as 3 x 12, and two sets of fifteen reps is written as 2 x15.

EarlyScholars can only do one set of each exercise. After ten to fourteen days, gradually increase to two groups. After another one or two weeks, you can increase it to three or even four groups.

Of course, beginners should never suddenly increase from one group to two groups to allow the body to reach the maximum endurance. The correct approach is to wait until your breathing returns to normal and your body calms down before doing the second set. You'll find that during high-volume training, such as squats, the rest period is longer - a few minutes, compared to a minute to a minute and a half for a typical workout. In many cases, rest periods in training should be gradually reduced as a big competition approaches. Not only does this apply more stimulation to the muscles in the short term, but it also increases the intensity of your training.

Correct breathing

Breathing evenly and powerfully during training is very important and has many functions. Breathing provides the necessary oxygen to the body at the necessary rate. If you don't breathe deeply enough, you may feel short of breath, dizzy, distracted, or even faint.

Breathing evenly can allow you to increase the weight of your exercises, stay focused and rhythmic during training, which is one of the factors that can lead to successful training. It is generally accepted that in most cases, you should inhale quickly when doing low-intensity exercises and exhale quickly when doing high-intensity exercises.

Strength training movements are generally faster, so once you get used to it, you should breathe through your mouth. After inhaling, round your lips and let the breath come out from between your lips. Some people whistle loudly as they exhale to maintain the rhythm of their training. Although this method helps control the pace of training, it can distract others during group training.

Aerobic training

This particular form of training is based on the body's use of oxygen. Strength training is used to exercise muscles, while aerobic training is used to regulate internal organs, especially cardiopulmonary function. Every woman who cares about her health should do some aerobic training. Aerobic training is very simple, just repeat the actions you are doing, such as swimming, rowing, climbing, walking, cycling, cross-country skiing, skating or jogging, for 20 to 30 minutes each time. The heart rate is increased during training, but it will not exceed 80% of the maximum heart rate (the calculation formula of maximum heart rate is: 220-age = maximum heart rate).

As mentioned before, aerobic training can not only keep you healthy, but also keep your fat at a low level. Aerobic training is an important complement to strength training. If you want to gain weight, you can only do aerobic training two or three times a week. If you want to get rid of excess body fat, you should do it six times a week.

Training frequency

The number of training times depends on training experience, physical endurance and recovery ability after training.

StartWhy do you need to fix the number of training sessions per week? If you train every other day, you should train four times this week and three times next week. Generally speaking, each part of the body should be practiced at least twice a week and no more than three times.

Beginners should train all parts of the body every time they train, three times a week, such as Monday, Wednesday, and Friday. After training, it is best to take a day off. Action choreography can be varied.

Another approach, after you have been training for a few months, is to split your training into two parts: one day for chest, back, and arms, and another day for shoulders, legs, and abs. After each training session, take a day off, which is called training every other day. You can also practice for two days in a row, take a day off, and then practice for two more days and take a day off. Some experienced women even practice for three days and take one day off.

The frequency of training mainly depends on how long your muscles can train without feeling fatigued. If you overtrain, your body will become skinny, exhausted, and develop an aversion to training.

　Training methods

Whether training methods are appropriate is not only related to physical safety, but also very important to health. Most women are born with the ability to pursue good training methods, unlike some men who throw away good training habits in order to increase the weight of the barbell.

People who are new to bodybuilding should remember this rule: the weight should be light at the beginning and gradually increase later. No matter what kind of training, the amount of weight practiced will vary from person to person. The most important thing is to keep the weight within the limits of your body.

If the weight used is too heavy, the body will lean back, twist sideways, lift the hips or turn. Although these movements help complete the training content, they do not allow proper muscle development.

For beginners, training methods must be strict. At this stage, each movement must fully contract and stretch the muscles being practiced. It is important to keep your elbows stationary during presses, rows, and arm exercises. When doing heel raises and thigh flexion and extension exercises, the body must be fully squatted and stood up.

To make your muscles fully exercised in each exercise, you should imagine what you look like during training. Take a look in the mirror to see if the dumbbells are raised to the same height every time and whether the body is twisted when the weight is lifted. The perfect training method will give you the perfect physique.

Training time

Exactly what time is appropriate for training depends on everyone’s arrangements. Choose the best time to practice when you have a good schedule of work and housework. Generally speaking, women under 35 years old have more energy in the evening, while women over 35 years old have more energy in the morning.

But one thing to remember is that you should (but not absolutely) train at the same time every day. Doing this can adjust your body's biological clock so that you are on a regular scheduleBe prepared for training. After a few weeks, the body will adapt to the training. Whenever training approaches, the body gets excited. At this point, you may be fully committed to bodybuilding. We want you to succeed. But don't be overly enthusiastic. Doing it too early or too enthusiastically can ruin you, and this is a big no-no in bodybuilding training. We believe that when you start training, you should relax and don't let your enthusiasm come out all at once. When training, not only the method must be correct, but the amount of exercise must also be moderate.

Stretching and flexibility

Flexibility refers to the maximum range of motion that joints and muscles can carry out. Regular stretching exercises can improve flexibility. Stretching is an excellent way to mobilize muscles before training.

Some barbell exercises can increase the body's flexibility, but freehand training is more effective at increasing flexibility. Stretching exercises should generally be performed three times a week for five minutes each time to achieve optimal levels of flexibility. Training time can be arranged by yourself.

Here are some specific ways to enhance flexibility:

1. Sit on a chair, straighten your chest and back, straighten your right leg, point your toes upward, slightly bend your right leg, place your left foot under your right leg, and overlap your hands on your right knee. Take a deep breath first, then exhale, then bend your body forward and stretch your hands forward, as close to your toes as possible, but there should be no tension. Inhale, restore. After 10 repetitions, switch legs.

2. Lie prone on a mat or carpet, hook your ankles with both hands, raise your head, and look forward. Inhale, lift your legs up, pull your feet forward with your hands, exhale, and slowly return. Note: Movements should be slow and controlled when relaxing. When pulling your feet forward, arch your back as much as possible, but don't feel nervous. Do this 10 times.

3. Stand with your feet 30 cm apart, your knees slightly bent, your hands behind your back holding each other tightly, and your body leaning slightly backward. Then slowly straighten the body, and then bend forward to form a 45-degree angle with the thigh. Finally, gently raise your arms above your shoulders, and draw in your abdomen. Exhale when raising your arms, and inhale when you return to the movement. Do this 12 times.

No matter when you perform stretching training, remember: Don’t let your body stretch out all at once. Allow your joints, ligaments and muscles to adapt gradually, otherwise you may be injured by sudden movements.

Doing stretching exercises before or after training is of great benefit. It can not only enhance the flexibility of the body, but also overcome the viscosity of muscles and obtain better training results.

　The problem of groups and times

It should be admitted that there are many different methods of bodybuilding training, but one thing is the same, that is, training must be planned. Do you want to be successful? Make a plan first.

The issue of sets and times is the core of bodybuilding training, and it is also the content that bodybuilding training should include. Everyone wants to know how many exercises they should perform, how many groups and times of each exercise. Arranging the groups to be practiced is to formulate a plan.A more ideal plan.

We can tell you that there are as few as two or three types of exercises, and as many as more than one hundred. Each exercise can be practiced in any number of groups, from one to fifty groups, and the number of times ranges from one to several hundred times.

There are many ways to choreograph actions, but people are still enthusiastically looking for a choreography method that is perfect for them. They are keen to learn about the training methods of champions in order to imitate their muscular and well-developed physiques.

We advise you that your movement arrangement, training sets and reps may be the same as those of the champions, but you may not be able to develop a physique like the champions. This is because everyone’s body is trained to use strength and physiology. Characteristics limit, not to mention training methods, genetic factors and eating habits also vary from person to person.

When it comes to the question of sets and times, there is one thing to remember: your movement choreography develops and changes. If you train correctly, no two training sessions will be exactly the same. Changes, no matter how big or small, happen every time you train. Don't have this unrealistic belief that there is a magical way to make you a Miss Olympia all of a sudden.

However, that doesn’t mean you won’t get started. You should create your own set of moves to lay the foundation for future training. It should be pointed out that the intensity of any new set of movements can only be lower than what the body can bear, and cannot be exceeded. This can reduce the possibility of injury to a minimum. Remember, no one exercise will give you a great physique overnight. Whether you are at the beginner, intermediate or advanced level, the choreography is always changing. Only by frequently changing the movement choreography can we adapt to the improvement of physical fitness.

People who are beginning to practice bodybuilding in the primary stage should start training with a light weight. Only do one set of each exercise, 8-12 times per set. Don't let your body struggle. After two weeks, gradually increase to two groups, each group is still 8-12 times. Practice like this for the first few months.

After 4-6 months of training at the intermediate stage, you will become accustomed to regular training and further increase the number of training sets and weight. Do three or four sets of each exercise, 8-12 reps each, and this is just a general guideline.

In the advanced stage, training must break the rules. Generally speaking, when you reach the advanced stage, you need to increase the amount of exercise if you want to build muscles. In practice, this doesn't work. In other words, increasing the number of sets and reps you perform is not necessarily a good thing. You may find that it's still beneficial to follow the instructions at the intermediate level, but increase the intensity of each exercise.

Some people just want to increase the number of training sets, up to 5 to 6 sets of each exercise. In fact, there are many ways to train at this time, and you can break through the restrictions of the rules if necessary. You can do only three sets of each exercise, of course, but it's also possible to add more exercises. The number of sets of each exercise can also be increased or decreased. An increase can train the underdeveloped parts of the body, and a decrease can relax the well-developed and perfect parts.

How many exercises per groupIt mainly depends on the condition of the muscles being trained. At the advanced stage, you may find that 10-15 reps of thighs have the best effect, calves, abdomen and forearms have the best response of 15-20 reps, while the upper limb muscles will only develop after 8-12 reps.

The above suggestions are not the rules of bodybuilding training, but they indicate the most appropriate amount of exercise under normal circumstances.

Training methods and speed

As mentioned before, correct training methods can prevent physical injuries.

What is the correct method? When lifting heavy objects, the movements should be smooth, and only the muscles being trained can participate in the activity. You can neither bend your knees, swing your arms, nor grab the barbell and then lift it up twice.

Take curls as an example. The correct method is to first grab the barbell and place it in front of the legs. The arms and push must be straight and cannot shake. The upper arms are at 90 degrees to the body, and the upper and lower limbs should always be in a straight line. The wrong approach is: first bend the arms, lean forward, and then bend the knees. When lifting the arms, the knees suddenly tighten and the body swings backward to help.

In the early stages of bodybuilding training, all training should be carried out strictly. After entering the intermediate stage, the situation will change somewhat. As you learn more about your body's reactions and training methods, you'll come to understand that there's nothing wrong with performing less than optimally if you can't complete the last few reps of certain exercises. However, there are two actions that are not allowed.

1. When performing bench press exercises, never place the barbell on the sternum all at once. If this happens, although it can help with lifting, it will cause severe chest contusion.

2. When performing squat exercises, never press your thighs on your calves at the moment of squatting. As a result, both knees will be injured due to excessive pressure.

There is one principle that must be paid attention to, that is, your training must fully stimulate the muscles. In other words, the preparatory activities before training should be sufficient and the movements should be smooth and rhythmic.

Let’s take curls as an example again. After five curls, you'll find it difficult to do the last one and want to call it a day. In fact, doing one set is better than not doing it at all. Although the movements were irregular and did not achieve the desired effect, they still exerted pressure on the muscles to the greatest extent.

Generally speaking, muscles can quickly adapt to rigorous training. It is necessary to frequently change training methods and items, and increase or decrease the number of training groups. However, rigorous high-intensity training should be the foundation of your training. Irregular movements can only be used accidentally when they do not affect the training effect. If your movements are always irregular, you won't make rapid progress.

Training speed refers to the length of time required to complete an exercise. Beginners should not practice too quickly. If the weight is heavy and the training reps are not many, then you cannot go fast.

Rest during training is also very important. Generally speaking, once breathing returns to normal,You should proceed to the next set of training. This requirement does not apply to everyone. Some people need to rest for up to 10 minutes after completing a set.

After completing a set, the shorter the rest period, the greater the stress on the muscles. This is not to say that greater stress is better. If you train too fast, it will exceed the working speed of the circulatory system. In other words, cardiopulmonary function is improved, but muscles are damaged. In addition, the training speed is slow and resting for 5 to 10 minutes after completing a set will reduce the body's endurance.

Ideally, you should rest for 60 to 80 seconds after completing a set. If you are doing strenuous exercises and training large muscle groups, such as squats, bench presses, rows, and deadlifts, the rest period can be longer.

Only when the competition is approaching, the rest period can be less than 60 seconds. But at this time, cardiovascular training should be incorporated into high-intensity training to make muscles plump and strong and fat to be reduced to the lowest point.

During training of each body part, rest periods can be up to 5 minutes. For example, the rest time should be short between each exercise of the thighs. But after the thigh exercise is completed and before the exercise of the other part of the body begins, you can rest for about 5 minutes. By analogy. Taking a break before moving on to the next part of the body allows the blood to stay in that part of the body for a while until a new exercise begins. When performing the following exercises, rest 60 to 80 seconds between sets.

How many sets and times an athlete should practice is not fixed. But as you train more, you will know when is the most appropriate time to change the amount of exercise.