Beginners in bodybuilding: where to start?

Beginners in bodybuilding: where to start?

I usually do not write too many items "beginners". Not because I consider myself as a fitness pro and beginners do not interest me, far from it! But just because my blog is not intended to convince anyone whatsoever. I totally understand that fitness does not interest most people! I am happy to answer the questions I get asked here and there, but I have not intended to "evangelize" people to put it. And especially when I read the comments of readers, it is clear to me that most of them are true insiders!

The interest of a blog is to exchange with people who have a lifestyle similar interests. Even if there is a rather obscure hobby or unusual, such as artistic canine grooming, vomit bags collections, or ironing in extreme conditions. We can still always find people you're interested too. This is the magic of the Internet! Yes, there are people willing to try my dessert recipes with vegetables!

That said, as January is traditionally 'the month beginners' in the gyms, I thought I could make an effort "evangelism" for bodybuilding girls.

The purpose of this article is: try to give an idea of "what to do, and why" a debutante daughter bodybuilding.

[Note that male readers: all my explanations will be feminine. This is not discrimination, but there are already countless articles on bodybuilding oriented "male". Also, I do not teach you anything. But you're always welcome to your suggestions in the comments :)]

Musculation ≠ Bodybuilding

For many people, weight is synonymous Bodybuilding / bodybuilding. But no, "strength" and "bodybuilding" are not synonymous. First, because the term "weight" includes other activities such as training bodybuilders: physical preparation for sportsmen, street workout, powerlifiting, weightlifting, but also by extension TRX, power yoga, Body Pump etc. Moreover, because the building / bodybuilding not only includes weight training, but also a specific diet.


The Wikipedia article has a broad definition of the word bodybuilding, near the English equivalent "strength training" (literally "strength training"): this is any form of exercise, for which "a force (eg gravity, with the use of dumbbells, cables or body weight) is opposed repeatedly to the force generated by the contraction of muscles. do you even lift

Is there a difference between building muscle and strength?

Not. Strength training and weight training are synonymous for me: I prefer to use the word bodybuilding because it is shorter and more convenient to say and write. "Strength training" is commonly used by coaches gyms, simply because the word does more "scholarly" and does not create an association with bodybuilding in the minds of clients. If the word "weight" gene you, so you can replace it with "muscle building". To "cool coach", we can just say "renfo". Coaches will tell you so trendy "do your renfo before your cardio!".

Why do weight training, not just cardio activities?

Cardiovascular activity (running races, cardio machines, group lessons etc.) allow to spend and are working heart and muscles, but weight training stimulates muscles to more effectively:
- Less soft, more toned curved
- Speed up their metabolism
- Improving posture and maintaining
- Improve body awareness, her ability to listen to his own body, prevent injuries
- Age better: maintaining dense, strong bones, reduce the risk of osteoporosis, slow muscle loss associated with aging
wonderwoman- and above all be physically stronger, with all the practical applications and psychological effects that result:
• carry his shopping bags easily
• pleasantly traveling with suitcases, even overloaded;)
• raise a spoiled child who rolls on the ground in the middle of a supermarket shelf
• be useful during a move, rather than playing the extras arms dangling
• and many more: shake a big duvet cover, push a stalled car, shovel a driveway shoveled, etc.

• feel physically strong is good for self-esteem.

What are the basic exercises in bodybuilding?

Basically, strength training has 4 types of "big basic movements":
- The thrust movements from the upper body pumps, bench press, and all developed variations.
- Movements draw from the upper body: pulls and all variations of prints.
- The thrust movements from the lower body: all changes in squats and slots.
- Movements draw from the lower body: all arising from changes in land and extensions of the bust.

Note that this does not mean we do not work the abs in these types of basic movements: on the contrary, they are working non-stop. The lap belt is enabled to stabilize the spine during movement of the large complete.

Basic exercises for beginners would be so for example:
■ Pump on knees
■ traction with a low bar, keeping your feet on the ground
■ squats and / or slots with little or no weight
■ the raised land legs straight (less risky than complete) or extensions of the bust.

■ the cladding on the complement elbows.

To learn the moves, you have to inform either invest in an illustrated book (the works of Frederic Delavier for example), or ask a coach or spend time reading 'tutorials'. There is a little work of research and reading to do upstream, if only as "googling" the names of the exercises and take note of the visual alignment and posture.

When doing the exercises, avoid having your head in the clouds and think about something else. You must be very concentrated, very stable, with good ground supports. Throughout the duration of the movements, the center of the body (abs, perineum, lumbar) must remain tonic to be able to act as a sort of "corset" natural, protective for the column. We must listen to his feelings and his feelings, know how to differentiate effort (to seek) and pain (to avoid).

What type of session? How many times a week?

Do sessions "full body" around the basic exercises. After a 10-minute warm-core cardio and some dynamic stretching, choose 3-4 different exercises and do 3 sets of 10-15 repetitions per exercise.

Some coaches recommend doing many repetitions (15-20) with little weight / resistance. It's good when one is hyper-beginner and you can not handle all the moves. But once you understand the "logic" of the movements, I find it much more efficient to do fewer reps with more resistance. The last 2 repetitions must be tough enough to finish. If this is not the case, it is necessary to add more weight / strength.

Ideally 3 sessions per week, with rest days or days of cardio activity between sessions. As a beginner, growth margins are very fast. It is normal to add more resistance and grow very rapidly in the first weeks.

Machines, free weights, TRX body weight?

Bodybuilding machines have been invented for the sake of efficiency for the user, but for the sake of efficiency for the gym. They require less explanation than the use of dumbbells and weights. They reduce the risk of injury, as the back of the person is often held against the back of the machine.

To use a machine, it is usually enough to sit on the machine, adjust the seat as necessary, and watch the little diagram often shown on the machine to understand how it works.

The machines are therefore recommended for beginners, people who return after an injury or risk populations such as seniors, but they have one big disadvantage: the person does not learn to use their lap belt as a corset to protect his spine she works little balance and locomotion.

The exercises using body weight or accessories if needed (like a bar for push-ups, a TRX to a draw, rubber bands or dumbbells) are in my opinion the most interesting machines. But yes, they are also much more dangerous if the technique is not perfect.

Body Pump and Other community during "renfo"?

I find them well suited for beginners to learn the moves, but only if the number of participants is very small (I would say a maximum of 8 participants so that the teacher can give a little attention to each). In a giant class where the teacher is away on a podium and microphone in his mouth, I think beginners will not have the opportunity to learn the movements properly.

Body Pump course helped me a lot to remember the proper technique of movement when I was a beginner. After several years of practice, however, I'm a little tired. I wrote an article about it: "Advantages and disadvantages of being Body Pump".

I feel like I swells, I do not want to inflate!

The body can not build muscle (or fat) from scratch, without matter: it is the excess food that makes you fat (in muscle or fat), not the weight itself.

And I come away not even the history of hormones, a classic of all fitness sites, that women do not have enough testosterone etc. Unless you are already naturally built like a wardrobe, there is no need to worry.

That said, feel slightly "pump" during training, it's a good sign. Blood rushes into the working muscles. This is the effect "pump" usually sought after by male practitioners to be able to see in the mirrors. This effect is purely temporary and disappears quickly after training. So you will not remain more "inflated" a very long time :)