Routine For Bodybuilders

The routine for bodybuilders should include different routines so as not to overload the muscles and thus avoid injuries. Diet is also a determining factor in achieving the desired goal

If you do bodybuilding, or want to get into this practice, we bring you what you should know about it. We also share with you a routine for bodybuilders that you must keep in mind at all times.

What is bodybuilding

The body has a wide possibility of being molded to pleasure. The interest in marking and significantly increasing the muscles of the body is called bodybuilding or bodybuilding.

Although it is considered by many people as a sport, as the word expresses it well, it is a culture or way of life, since it requires a lot of dedication.

Bodybuilding is a physical activity that consists of increasing the muscle mass of the body for aesthetic purposes, which will be exhibited in front of a jury. To achieve the desired symmetry there are many aspects that must be taken into account:

• Health
• Feeding
• Poses
• Training, of course

If you want to dabble in this lifestyle, it is necessary that you bear in mind that you should not force the body too much ; Therefore, it must be started in the right way, taking into account the conditions of your body.

It is recommended that before starting the routine for bodybuilders, you have a check-up with a doctor to rule out any type of health problem.

A proper bodybuilding routine

At the beginning, it is appropriate that you set realistic goals and fill yourself with patience, as it will be a gradual process.

Every bodybuilding routine begins with a proper warm-up. The first thing is the aerobic exercises: bicycle, treadmill or jump rope, for ten or fifteen minutes.

Once you have your body in tune for the routine, it is important to remember that bodybuilding pursues symmetry in the body. Therefore, you must do an integral work of the whole body, although individually or concentrated in muscle groups.

The following routine for bodybuilders can be done with an intermediate day of rest:

1. Squats

• To warm up, start with 2 sets of 15 reps with no added weight.
• Then, with the proper position, add weight and do 3 varied sets: one of 12, the next of 10, and the last of 8 reps.

It is essential that you take a rest between sets of 1 or 2 minutes, to reduce the risk of injury.

2. Pectorals

• It should start with 2 sets of 12 with light weight.
• Then, increase the weight and proceed with 3 sets of 8 or 10 repetitions each.

You should also take a 1 or 2 minute break between sets. This routine will suffice in this regard.

3. Triceps, shoulders and back

• Behind the head extensions ( triceps ):
  • Start with 2 sets of 12 reps with little weight on the dumbbells.
  • Then, with greater weight, we will do another 3 series of 12 repetitions, with a rest of 1 or 2 minutes between series and series.

• Barbell military press ( shoulders ): In the same way as the flat bench press.
• Rows ( back ): Same as the previous two exercises.

4. Abs and calves

• Trunk lift (abdominals) : perform 3 sets of 12 repetitions, with 1 or 2 minutes of rest between sets.
• Heel Raise (Calf): For this exercise, you need to stand on a platform; holding you with the balls of your feet. You should do 2 sets of 20 repetitions each, also with rest between exercises.

It is not recommended that these exercises be performed in a row, it would be best to rest a little in between. It is advisable to do this routine for bodybuilders three times a week or not to work the same muscle group two days in a row.

If the activity was done properly, you will feel pain due to the build-up of lactic acid.

There are several factors that you must take into account, one of them is of course rest, and the progressive increase of the weight used in training; but food is also extremely important.

A proper diet

To achieve the desired results with the routine for bodybuilders, it is necessary to consume a diet rich in carbohydrates: rice, pasta, eggs, cereals, potatoes … These will give you the necessary energy for training, as suggested by this study by the Las Clinic. Counts (Chile).

Likewise, the consumption of proteins is convenient, which will favor the increase of muscles.

It is also important that you make modifications to your routines to avoid excessive fatigue or the work of only certain groups of muscles. After three months of this routine or similar routines, you will notice significant changes in your body.

Then you can start with a more complex bodybuilding routine.