When talking about bodybuilding, many think of endless hypertrophic bodies or routines, but beyond stereotypes, this discipline is based on pillars: perseverance, technical and planning. Starting seriously does not mean training as Ronnie Coleman the first day, but adopt a mentality focused on real progression and avoid errors that compromise progress and even health. If your goal is to build muscle, mark volume and train as bodybuilders do, there are certain exercises that should not be missing in your routine. Experts agree that it is not about training more but to train better, With compound exercises, weight control, adequate rest and nutrition aligned to the target. Key movements and routine structuring is what you have to understand and implement.
The muscle base
Bodybuilders do not build their physique only based on machines. Most part of compound exercises, that is, those that activate several muscle groups at the same time. These are the most effective to gain muscle mass, strength and coordination. According to the National Strength and Conditioning Association (NSCA) these exercises They should occupy the center of any serious routine, especially in initial stages.
The essentials are the Seadilla (King of leg exercises since it strengthens buttocks, grids, core and lower back), dead weight (basic for the posterior chain because it works from the trapezios to the hamstrings and buttocks), Press Banca (fundamental for chest, shoulders and triceps), dominated or jalones to chest (ideals for dorsals and biceps), and finally press militar (Standing or sitting as you can strengthen shoulders, deltoids and upper chest).
A beginner bodybuilder should perform between three and four weekly training focused on these exercises and complement them with accessory movements according to the muscle groups that you want to develop.
The other invisible pillars
Training as a bodybuilder is not to lift weight crazy. The technique is all. Lifting badly not only reduces the effectiveness of the exercise, but drastically increases the risk of injury. Experts recommend Dominate movement with moderate weights Before advancing, especially in exercises such as dead weight or squat.
The goal must be to progress in training volume (Series x Repeats x Weight), not just lift more. For hypertrophy, the ideal range is between six and twelve repetitions, with a demanding but controllable load.
He Rest between sessions It is also key. Sleep at least seven or eight hours, leave forty -eight hours between training of the same muscle group and respect post -training feeding (rich in complex protein and carbohydrate) will make the difference between growing or stagnation.
