If you decide to get stronger and more enduring, start exercising your muscles. In adolescence, the best sports equipment for pumping muscles are the horizontal bar and parallel bars. From about 16 years old, you can begin to master strength exercises with dumbbells and a barbell.
Preparatory phase: general recommendations
The best way to start strength training is to work out in the gym with a partner's safety net and under the supervision of an experienced trainer. In this case, you need to make sure with your doctor that you have no contraindications to this kind of stress.
Start going to the gym three times a week, setting aside at least a day for muscle recovery. Normal rest and sleep for at least 8 hours is important for a full-fledged training. Watch your diet - it is important that it contains sufficient amounts of proteins, fats, carbohydrates, vitamins and minerals.
Keep a self-control diary, enter your own isometric data, write down the course of the workout, your diet, daily goals and results, etc.
When you come to the gym, remember that you cannot start barbell exercises from the first days of training. Start by exercising on a variety of machines, bars, horizontal bars, and dumbbells. There are special programs for novice bodybuilders that include various techniques to strengthen ligaments and muscles in the initial stages of training, for example, dumbbell gymnastics.
In two to three months, you will be able to complete the course of a young athlete and move on to the next stage, where training will begin, which includes basic exercises with a barbell. Without the latter, further progress in strength training is impossible.
Features of training in the gym: tips, common mistakes novice athletes
From the first days of training, try to build your training process correctly. Do not focus on certain muscle groups, develop competently and harmoniously. Agree that pumped arms will look very stupid with thin legs. And there can be many such options. Remember that any workout should be carried out according to a special plan - a set of exercises, which your coach will help you to compose, taking into account your physiological characteristics.
Try to do the exercises cleanly and correctly from the beginning. Regular technical mistakes will lead to poor results at best, and injuries at worst. Remember that all kinds of cheating and swinging are the prerogative of professionals who have more than one year of training behind them.
It should be clearly understood that only exercises with large weights will provide the maximum increase in strength and muscle mass. But one point is important here: all barbell exercises must be insured by your gym partner, otherwise there is a great risk of injury. Plus, your partner will help you get past the sticking point on the final reps.
During exercises such as barbell squats, deadlifts, etc. You must have a safety belt on. It protects the back muscles from damage. Wear leather wristbands and gloves when doing any strength training.
Combine gym workouts with active sports like swimming, volleyball, running, and more.
Having set a goal to build muscle, tune in to long and hard work. Remember that in this kind of sport, the results do not come in one year, do not seek to force events. Do not forget that the seven-time Olympia champion Arnold Schwarzenegger urged novice athletes not to rush to the podium.
