Men's strength training program for beginners
Everything you need to know before starting this strength training program:
The notion of strength in bodybuilding is misunderstood because it is specific to everyone and is not necessarily a guarantee of muscle mass.
Some practitioners have significant athletic strength without having muscle volume relative to this strength. It is a nervous system with the muscles (neuromuscular system) that determines strength.
In contrast, increased strength promotes muscle growth. A stronger muscle is a muscle that has adapted to a more intense effort. This adaptation is done by volume and the number of fibers that contain muscles.
Knowing that strength is a determining factor in muscle gain, the techniques allow you to increase your strength. Sometimes the classic methods of muscle building are not enough, and you have to apply techniques from a pure strength program to take a new step.
Exercises that build strength
It is necessary to favor polyarticular exercises to gain strength. That is to say, those that engage several joints and create a synergy between several muscles. These are, for example, the following exercises:
- squats
- Deadlift
- Bench
- Back pull
- Military press
- Dips
How to work to gain strength?
Before embarking on a muscular strength program, you must know your 1RM. That is to say, the maximum load that one can lift, pull, or push on a single repetition.
Calculate your 1RM
To define your 1RM: 2 effective methods
- Gradually increase the load over sets of 5 repetitions interspersed with 2 to 3 minute rest periods to reach the load with which you can only do one repetition.
- Choose the load with which you can do a set of 10 repetitions, no more, no less. Multiply this load by 1.3 to get your 1RM.
Ex: 50 kg X 1.3 = 65 kg.
Method to gain strength:
It performs 5 sets of 5 reps at 85% or 90% of the 1RM with 2 to 3 minutes of rest between the sets.
Example: RM in Squat = 100 kg => do 5 repetitions at 85 kg / 90 kg then take 2 to 3 minutes of rest and redo a series of 5 repetitions, 5 times successively.
How do combine muscle groups?
Day 1
- squats
- Deadlift
- Bench press
Day 2
- Back pull
- Military press
- Dips
During a session dedicated to gaining strength, it is essential to warm up well by raising the temperature of the body. The help of cardiovascular activity and to finish the warm-up with the movement to come on two to three long and light series.
Before considering strength-specific sessions, it is necessary to ensure that the movements are executed. It is always preferable to carry out this type of session with a partner who assists you and secures the exercise in the event of failure.
During “strength gain” which can last from 4 to 6 weeks, you must respect 48 hours of rest between each session. The intensity of the training is extremely high, and more rest is needed for the muscles to recover completely.
Which would be counterproductive, workouts cannot exceed 45 to 50 minutes.
Strength and hypertrophy program
Day 1
Muscles ——Exercises—–Number of sets
Quads ——–Squat——5 x 5 85-90% of 1-RM
Deadlift—- 5 x 5 85-90% of 1-RM
Pectorals—–Bench press—-5 x 5 from 85 to 90% of 1-RM
Day 2
Muscles—— Exercises—– Number of sets
Dorsals——Vertical tight grip– 5 x 5 from 85 to 90% of 1-RM
Shoulders—Military machine—5 x 5 press 85-90% of 1-RM
Triceps —-Weighted Dips—-5 x 5 from 85 to 90% of 1-RM
What food for strength?
During strength gain, adequate fuel for good energy must be ensured. A 20% increase in calories, mainly from carbohydrates, guarantees good energy reserves.
Consuming between 1.5 g and 2 g of protein per kilo of bodyweight allows the muscles to recover well and be ready for a new session.
Which dietary supplements for strength and volume?
MASS gainer
This Gainer guarantees the right carbohydrate intake for good energy and high-quality protein to ensure perfect recovery.
CREATINE
During a program dedicated to strength, creatine plays a major role. It participates in the energy chain, which guarantees strength, explosiveness, and good recovery.
NO PUMP
To ensure neuromuscular dynamism, the pre-workout is your best ally. Its energizing ingredients increase muscle power and endurance.