Almost all beginners in bodybuilding face the problem of gaining weight and building muscle, and most make satisfactory progress without special help. Others find it difficult.
There are numerous reasons for this, and those nutrition is at the top of the list.
- You need to give your body plenty of good quality Protein for muscle building as well as sufficient amounts of carbohydrates and fats for the energy balance.
- You should therefore aim for a diet rich in protein and high calories.
- There is no way that you can build massive muscle and gain muscle weight if your diet is inadequate.
Now that you know about some of the most common barriers to exercise progress, I'll teach you the correct exercise techniques for gaining weight and building muscle.
The most effective way to gain mass quickly is to do this. Exercising your muscles with heavy, fundamental exercises to stimulate muscle and strength gains. Heavy exercises for the chest, shoulders, back, legs and arms create a solid foundation for future training that will be of great help to you later when you need better shape and sharper definition. Heavy weight exercises stimulate the deep muscle fibers that you can never reach with lighter exercises. The goal is to do fewer exercises, heavier weights, and work your whole body in one workout.
Arnold Schwarzenegger Says, “I achieved the greatest gains in weight and mass with a 10 exercise program that I did three times a week. When I got to a satisfactory body weight, I then moved on to a more advanced split program and exercised six days a week. If you need to gain 10kg or more, the following program is for you. There are no “magic” exercises for building muscle. These 10 exercises helped me the most at the time. "
If you are using this program exercise three non-consecutive days per week, you have four days a week to regenerate, while muscle growth can occur.
Here are the exercises:
- Bench press
- Wide pull-ups
- Rudern vorgebeugt
- Neck press
- Standing barbell curls
- Lying triceps extension
- Heavy deadlift
- Wadenheben stehend
Here is a program for the crowd:
Squats - 5 × 8, 8, 6, 6, 6
Bench press - 5 × 8, 8, 6, 6, 6
Incline bench press - 5 × 6 - 8 WH
Wide pull-ups - 5 × 8 - 10 WH
Bent over row - 5 × 8, 8, 6, 6, 6
Neck press 5 x 8, 8, 6, 6, 6
Standing barbell curl - 5 × 8, 8, 6, 6, 6
Triceps extension - 5 × 8, 8, 6, 6, 6
Deadlift - 5 × 3 - 5 WH
Wadenheben- 5 × 10 – 15 WH
You will gain tremendous mass and strength with the above program, but it is too tough for beginners. Here is a more suitable version for anyone just starting out in bodybuilding:
Arnold's training program for beginners
Sit-ups with knees bent (warm-up) - 1 × 15 - 25
Squats - 3 × 10
Bench press - 3 × 8 - 10
Bent over row - 3 × 8 - 10
Reposition - 3 × 8 - 10
Long handle curls - 3 × 8 - 10
Deadlift - 2 × 10
Standing calf raises - 3 × 15 - 20
Leg raises with knees bent - 1 × 15 - 25
In the first week of training, do only one set of each exercise and rest for two to three minutes between exercises. Do two sets of each exercise in the second week and three from the fourth week. When the final reps get easy, start adding weight - 2.5-5kg is enough. Always increase the weights whenever you can, but always make sure you use correct training technique.
Beginners can progress continuously for at least three months with this program.
If you are one of those bodybuilders who have a long day at work or have limited time for some other reason, you can try the following program:
Arnold's shortened mass program
Wide pull-ups or lat pulldowns - 5 × 8-10
Neck press - 5 × 6-8
Long handle curls- 5 × 6-8
Triceps extension lying - 5 × 6-8
This version is a little shorter, but some people build muscle faster with fewer exercises, probably because they can recover better and the workout doesn't tire them as much.
Here are some more training tips from Arnold
- Always use good technique
- Take a weight with which you can perform the planned repetitions without compromising the correct technique over the entire sequence of movements.
- Take part Squats and bench press, a gentle warm-up set of the specific exercise. To do this, take about half the weight for your first set of exercises.
- Rest between sets. Squats and deadlifts for two minutes, but limit your rest periods to no more than 1 1/2 minutes on most other exercises.
- Exercise with these programs three days a week with at least one day off between training days. For example, always train on Monday, Wednesday and Friday.