I have discussed in other articles on bodybuilding for beginners, it is essential that you take it slow at first to avoid injury. It is very easy for us to dive and try to lift more than they should be increased. Over training is a big problem with that is just beginning. You must take the first 12 weeks of weight lifting, with the main objective is to condition himself for the rest of your career.

This program is a routine 12 weeks and must be performed as follows:

Total Body Workout Weeks 1 to 6 – Training complete after two days per week during the first three weeks. Perform one set of 15 repetitions of each exercise. Over the past three weeks, do 2 sets of 12 repetitions of each exercise to increase the intensity. You can use a little more weight at this point.

Exercises for weeks 1 to 3:

Leg press, lying leg curls, seated cable row, flat bench press, dumbbell press, dumbbell shrug, tricep pushdowns, barbell curls, back extensions, standing calf raises, barbell wrist curls, abdominal crunches.

Leg Press	Lying Leg Curls	Seated Cable Row
flat bench press	Dumbbell Press	Dumbbell Shrug
Tricep Pushdowns	Barbell Curls	Back Extensions
Standing Calf Raises	Barbell Wrist Curls	Abdominal Crunches

Exercises for 4 weeks to 6:

As the week from 1 to 3, but now I do 2 sets of 12 repetitions with more weight.

Exercises for weeks 7 to 12:

Upper Body

Flat dumbbell press, pec dec fly, 1 arm dumbbell row, seated cable row, seated dumbbell press, dumbbell lateral raise, dumbbell shrug, tricep pushdown, barbell curl, barbell wrist curl.

Lower Body:

Smith machine squats, leg extensions, lying leg curls, back extensions, standing calf raise, abdominal crunches, reverse crunches.

Suggestions:

To workout the upper body for 1 to 2 sets of each exercise 10 to 12 repetitions each. For training, the lower body to perform 1 to 2 sets of 8 to 12 repetitions of each exercise. You can do 15 to 40 repetitions of abdominal exercises, increasing intensity as the best.

Switching between the two sets of exercises. In the first week, you end up doing the workout upper body twice lower body workout and after. During the second week of training will lower body twice and the effective upper body at once, etc.

60-90 seconds rest between sets.

Choose an alternate to exercise the opportunity to work the muscles a little differently.

This fitness routine for beginners is designed to condition your muscles and your mind will help you prepare for more advanced training and increasing the large muscles in the long term. Be patient, have not emerged and the reward will be useful.

A balance of your training program is not only useful for setting goals for personal weight training, but also one can help measure the success or failure of the program they use and making important decisions can completely change the course of life in bodybuilding for the better.

It is a process that takes only a minute of your work schedule and yet can save you many hours of training in the gym ineffective, not to mention effort and money that goes into the exercise.

There are a variety of tracking solutions for the weights interested in measuring their progress. These range from a simple notebook where you can store on a daily basis from their monitoring various parameters such as body fat, weight and mass to a sophisticated tracking software that automatically record the results of personal progress and analyzed to produce the tables and charts for a more analytical weight training.

Measures that can help one to track their progress may include:

Weight: Using the common scale, to check at least once a week on body weight and burn accordingly for tabulation and analysis. Pour une meilleure précision, la cohérence des conditions entourant la pesée. Visit the bathroom before hand and avoid foods or take a bath later.

Body fat: The weight alone can not adequately say they are making progress that could be fat or muscle. To quantify body fat percentage once a fortnight, using methods such as skinfold measurements. This is done using body fat calipers.

FFM: Taking the fat of their total body weight, one can accurately estimate the total muscle mass.

Tape measure: With a flexible panel measuring tape, take measurements of your biceps, thighs and chest twice a month to see the size they receive as a result of their training exercises with weights.

Full length photos: Photos are a good way to visually compare the results obtained in the course of a year of weight training, especially for beginners, where change is potentially enormous. They provide an incentive for a weight trainer to increase their efforts and also helps to highlight areas that need to be worked.

Journal of Food: This is essential if you’re willing to learn which foods make the best of you. Keep a record of food consumed at each meal, in terms of types of food and calories cumulative. This helps control the amount of energy available to the body.

1. Effective Nutrition, supplementation and hydration
Believe it or not, is the most important factor for muscle growth to occur. Without adequate nutrition, supplementation and hydration with little or no benefit and is very frustrated and most likely quit because you do not see any gains. The importance of raw materials for the body to use for muscle growth can not be stressed enough, and I propose that the first thing to do, as a beginner is to learn about good nutrition. So, are you ready? Well.

First you must understand that there are three macronutrients in bodybuilding:
proteins, carbohydrates and lipids.

All About Protein
Proteins, composed of several amino acids are the blocks of muscle tissue. Protein builds, repairs and maintains muscles, and it is very important for the manufacturer of frequent intense weightlifting is a great demand for that in your body. To achieve maximum growth, a wide range of amino acids must be consumed every day. There are 20 amino acids, and the human body produces naturally, 12 of them, but others, called essential amino acids can only be obtained through food.
You need a good supply of protein to make sure it grows, but many teenagers will be held in their consumption of protein, an absolutely necessary quantities, and it is an issue that I believe must be addressed. Most of the excess consumption of protein has a deleterious effect on the kidneys and liver and makes the body burn protein for energy. Keep protein consumption for the amount according to their ideal weight, there is no need to do more.

Different sources:
The classification system of different sources of protein is called the biological value (BV). The increase in BV, the faster the protein is absorbed and used within the body. Here are the best sources of protein and BV:

Whey protein derived from milk, this protein is by far the best source of guarantor. Maimum with a BV of 157, this protein is absorbed more quickly and more effectively. Found in powder form and mixed with milk or water, can be found in health food stores complete. Thus, the best of their investment. Some brands are good Prolab, Sportpharma and Optimum Nutrition (All these branded products can be found on this site).

Before Egg Protein Whey is sold, the old egg is the main source of protein, with a maximum of 100 BV. The reason is that there is an animal into an egg. And I realize that some bodybuilders avoid this source, because they dislike the taste of eggs every day, but it is almost perfect and very convenient to use because it can be consumed in many different styles, and can also be drunk. You can also buy egg protein powder. The buds can be bad for you, if you eat too much, I woulden’t recommend eating more than four per day.

-Milk Protein
This protein is a mixture of casein and whey has a maximum of 91 BV. Whey is fast and offers rapid with protein and casein in milk is slow in development, so many bodybuilders drink milk before going to bed. A very practical and can also be added to the whey to slow greenhouse development of certain proteins as well. Casein supplements are made in powder form.

-Meat proteins
Beef, chicken and tuna are excellent sources of protein, with a maximum of 80 BV. In addition, meat contains creatine, a compound naturally produced energy to the muscles by blood, being converted into phosphocreatine which supplies the muscles of ATP (in other words, the energy to help the ‘training, we will discuss in more detail below).

All About Carbohydrates:
Carbohydrates are the body more easily avalibe source of energy, fuel weight and other forms of life, while sparing protein consumption is used for muscle growth. But beware, unused carbohydrates can be easily stored as body fat, so that the consumption of time to determine if it is stored as fat or not. The trick is to consume carbohydrates just enough to keep your body in a ketonic state (using protein for energy). Ketosis is not a desired state that because your body by using muscle tissue for energy, which is obviously not good. A good rule is that every gram of protein they consume, consume carbohydrates 2. In addition, a wide range of simple and complex, using two sources of profit.

Different sources:
There are two different sources of carbohydrates, we are interested:
These are only the sources to act more quickly and expedite the delivery of energy from the body. Some sources are fruits, fruit juices and sugar.
-Complex is slow and energy sources in the long term. Some sources are pasta, bread, rice and oats.

All about fat:
Contrary to popular belief, fats are essential for building muscle mass and helps the body to function properly.
Fats are also the source of energy, protect internal organs, and act as an insulator for the body to keep warm.

Different sources:
There are two types of fat:
Saturated-Steer clear of these fats as much as possible, which are usually found in beef. Keep your intake of saturated fats to a minimum.
-These are unsaturated fats and the stored energy to help build muscles. Almost all foods contain unsaturated fats.

Now that you know the basics, and I hope, dispelled a number of myths about bodybuilding, you can never get too much protein. “The rest of this section is on other important aspects of bodybuilding with nutritional information for success and make the most of their food.

Food Replacment Polvos / “Weight Winners”
This is essentially the food in powder form. Usually, a series of simple and complex carbohydrates, and protein isolate whey, the perfect meal. They are extremely useful for food, and I recommend that all appointments in a bodybuilder Prolab N-Large2 “, my favorite.

Calories:
A calorie, by definition, is a production of potential energy equal to the amount of heat that is contained in food and released to oxidation by the body. To put things in simple terms, the number of calories to provide energy for life processes. Both proteins and carbohydrates contain 4 calories per gram, and fat contains 9. As you can see, fat is the most calorie dense nutrient. To find out how many calories you just gain muscle, your weight and multiplied by 24, but make sure you have a good balance between macro-nutrients not making too much fat.

Water:
Water is often overlooked, but important in maintaining your body in a state of physical and transport of fluids in the body. The ideal amount is about 8 cups of 12 oz per day, many bodybuilders drink more. Decide how much water to drink each day and divide evenly.

Frequency of meals:
To keep your body in an anabolic (muscle building) state, be sure to eat every 2-3 hours. This can be very hard, but if you are dedicated to the cause of that success will take time for your meal, even if it means that pre-packaging.

Eating for specific purposes, pre-and post-workout:
After these exercises is the most important meal of the day for the body builder, before the 2nd in the years to come. After a workout, your body enegy stores are exhausted and your body as soon as possible for proteins that you need quick energy and fast-acting protein. The answer, simple carbohydrates and whey protein. To develop the process of building muscle effectively, I maintain a protein-carb ratio of 1.3. Personally, my diet powder and replacement of more than 8 ounces O.J. glass (simple carbohydrates fast action). Now, for the pre-training, food which will determine whether they are full of energy during your workout or lazy and tired. For this meal, I recommend that both simple and complex carbohydrates, and still keeping the protein-carb ratio of 1-3. Only to avoid feeling sick, eat this food at once workoing out.

Powerlifting around three lifts is commonly known as “The Big 3?. They consist of the bench press, squat and deadlift. The simple objective of each competitor in a meeting is to obtain the highest total of weight class, the high amount of kilos pounds, squatted, and deadlift. While the goal is very simple in powerlifting, athletes who participate are the opposite.

Powerlifters are perhaps the most powerful people on this planet. Banks 1075 lbs. (Ryan Kennelly), squatting 1250 lbs. (Vladislav Alhazov) and Deadlifting 1008 lbs. (Andy Bolton) could be considered physically impossible for some, but these world records are incredible feats of the human mind, body and will.

Twenty-five years, Bill Newman Powerlift is an experience that has a total of 1840 pounds with a bench press 518 lbs, a 710 lb squat, and deadlift 622 pounds at a weight of only 175 pounds. ? Replies are hard to describe, none of them are exactly the same. I? I’m always a little nervous, me? M also anxious. I always focus before my flight, and once the squatters have no type of feed? said Newman. He has had three knee surgeries in the past that prevented him from running, playing, and eventually Rugby. Weightlifting Powerlifting of Rugby in the transition, shortly after he discovered he could not play more.

Bill Newman is one of many athletes who have dedicated their lives to the sport of bodybuilding. Contrary to popular belief, it is a sport beyond the mere force. This is blood, sweat and tears that must be supported by iron will that form the essence of powerlifting.