Bodybuilding techniques for beginners

Those of you who want to engage in the practice of bodybuilding should do it gradually to no compromise the health of your muscles. Begginers, this one is for you.

Beginners in this mode have at their disposal a variety of techniques especially designed to them, some more suited to obtain maximum strength, and others to muscular hypertrophy. Get to know the most commonly used techniques.

Single series method

Especially recommended for beginners in order to get used to weights and movements, this method works just one muscle group in each series.

Multiple Series

Also suitable for beginners, this is one of the most used methods in bodybuilding. The objective is oriented for obtaining a good overall physical shape and muscle hypertrophy. The load used in the exercises is moderate and multiple series are held in each exercise. The number of repetitions change depending on the level of the practitioner.

Circuit training

Circuit training can present two strands. It can be done only with weight lifting exercises or may also include more specific aerobic component of cardiovascular work. This method consists in completing various exercises with the same sequence. After completing the first, you back to the start to repeat the circuit and so on. The load used is moderate. Although not considered by many bodybuilders a suitable technique for muscle gains, for those who are starting and want a more intense activity, the circuit is an excellent option to get you in shape quickly. This is one of the methods used with beginners and in this case, the circuit is made in alternating segments such as exercises for the upper and lower body.

Ascending pyramid

The pyramid method may also be carried out as descending, but to starters, the ascending pyramid is the most indicated. Designed to promote a substantial increase in strength, the ascending technique goes through increasing the load weight in each series, as it decreases the number of repetitions in the exercises.

DeLorme Method

For fast muscle gains in beginners, this seems to be one of the best strategies to adopt. This is a progressive increase in resistance training in which the weight gain is favored. It is usually made up of three series with ten repetitions and increasing weights. Its name is due to who invented it, Dr. Thomas DeLorme, an army doctor who devised this program to faster rehabilitate wounded soldiers during World War II.