Bodybuilding

Which Muscle Groups Should be Trained First?

Published

12 years ago

September 6, 2012

F Kyle

Which muscle groups should a bodybuilder train first? This question concern many people coming to the gym, but it affects them differently. Someone is only interested in his biceps and nothing more. Another is interested in introducing exercises for the legs and back in his program. The third one asks himself if this is so important. And there are many other opinions on this question. At least every bodybuilder tends to have his idea.

But is there a recipe that effectively solves the problem of what to train first? After all, since bodybuilding claims to be a scientific sport, it has to answer the question.
From the outset, it is essential to determine what the term “being trained firstly” means and if this is a long-term or short-term process.

Understanding Muscle Groups In The Human Body?

The human body is composed of various muscles, each with its unique role in the body. Muscles are responsible for movement, posture, and balance. To understand how the body works and moves, it is essential to know the different types of muscles in our bodies.

We will discuss the different types of muscles in the human body and their roles. It will also provide examples of how these muscles are used in everyday life.

There are two types of muscles in the human body: skeletal and smooth. Skeletal muscles comprise the skeletal system responsible for movement, posture, and balance. Smooth muscles are found throughout the body including in organs, and account for bodily functions such as digestion, regulating blood pressure, and controlling pH levels.

If we are talking about long-term plans for the correction of muscle, then it would be selected throughout the training program the most important and topical areas. For someone, a paramount task becomes the corrective training of the shoulder, girdle, or pectoral muscles, while others may focus their attention on hands or feet.

Must Read: Your Blueprint For Building Bigger Shoulders

Amateur Vs. Pro Bodybuilding

Moving in this direction, it is necessary from the beginning to understand that amateur bodybuilding is used to correct obvious flaws and shortcomings rastrenirovan body, whatever gender you are, male or female.

And for this little to choose the vector of future work, it is equally important - to make this choice promptly and without delay. This will depend on tangible progress for young athletes; doping is the strongest in the world.

Signs of emerging strains of muscles, especially in areas that recently caused resentment from the owner, can bring pleasure to the mind of any visitor to the gym. For this obvious reason, it -is very important to define the priority muscle groups, even starting a program to develop the first level.

Now you'll know that is the most important thing for you compared with other things. Remember that everything flows, and everything changes, so sooner or later, it will have to conduct their*-++9 audit again. Order of exercises during the training and the week.

Must Read: Bodybuilding Training Principles

Order of Exercises for Muscle Groups in the Gym

Regarding the order of exercises for individual training, it is essential to follow the challenge. At the beginning of training, the reserves of muscle power are highest, and, therefore, they have to be used for training lagging muscle groups.

You will have to do it even then when it would go counter to the desire to pump today's favorite muscle rather than those that need attention. One should not focus mainly on developed muscles just because they are generally easier and more enjoyable to train.

You have to know that later it would be more difficult to fix the problem with less developed muscles. For example, given the lack of development of pectoral or calf muscles, you need first to work out in training these muscle groups, and after this, the other ones, moving according to plan.

According to the same rule should be structured a split week system; that is, after the very long rest, first need to load the problematic muscles exactly as long as they do not cease to be in such a place and do not take others for attention gaps muscles.

Commitment to the principles of basic training. At the same time, we wonder what kind of muscle to training firstly and secondly; we can not exclude such an important aspect of gaining mass training as hardcore training. That basic training is based on the fulfillment of heavy squats, bench presses, and rods, leading to a long-awaited set of primary and functional muscles.

Training Individual Muscles In Order

Training each muscle in the gym is essential for achieving the desired fitness goals. Working on individual muscles helps to build strength and endurance while also helping to prevent injury.

Understanding which muscles are involved in each exercise and how they should be trained for maximum benefit is essential. Understanding this makes it possible to create a practical workout routine that targets all necessary muscles for optimal results.

The Chest Muscles

The chest is a large muscle that is involved in multiple exercises. Many people think of the chest as the primary muscle group for an upper body workout, but it should not be trained to fail regularly. It helps to gain strength and endurance by performing compound lifts, such as squats.

The pecs are also targeted when performing pressing exercises such as bench presses and push-ups. The deltoids help lift the shoulders, allowing for a more excellent range of motion when performing other movements, such as pull-ups or rows.

Back Muscles

The muscles that help stabilize the spine are essential for preventing injuries. They provide support and stability while providing a strong foundation for other muscles to work.

Strengthening the spine will help with back pain and other related issues. You can strengthen these muscles through weight training, core exercise, or exercises that use your body weight or resistance bands.

Stomach Muscles

The muscles of the abdominals are vital for stabilizing the pelvis and abdominal region. They help prevent back pain, maintain proper spine alignment, and are vital in other movements, such as push-ups.

The muscles that control breathing allow for efficient oxygen intake and removal from the body, reducing the likelihood of hyperventilation.

Strength Training for Various Muscle Groups

Working out in the gym is an effective way of improving your overall health and fitness. When training different muscles in the gym, it is crucial to understand the importance of targeting specific muscle groups. This will help you focus on strengthening and toning specific areas of your body more effectively.

You can improve your strength, endurance, flexibility, and balance by training different muscles in the gym. Bodybuilders can also reduce their risk for injury by strengthening weak areas of their bodies that are prone to injury. You can get the most out of each workout session with proper technique and form while avoiding potential injuries or strains.

An important part of fitness is strength training. Strength is the ability to exert force and control your body weight during movement, achieved through resistance training.

Strength can be developed through various activities, including lifting weights, using resistance bands, doing yoga and Pilates movements, and running on a treadmill or track.

A well-rounded fitness program should include strength training twice a week and cardiovascular activity such as running, swimming, or cycling three times a week for 45-60 minutes each session.

Reducing Muscle Groups Weakness

The reasons behind muscle weakness vary but usually come down to physical or a general lack of exercise or movement. As your muscles weaken, they also become more prone to injury, making it harder to perform basic movements such as twisting and turning.

It is more difficult to balance, walk, run and perform other tasks that require a stable core.

Working out can be a great way to build strength and muscle mass, but your progress may be limited if you don't take the proper steps to reduce muscle weakness. Bodybuilders need to take proactive measures to reduce muscle weakness and fatigue to maximize their gains.

We will discuss how bodybuilders can reduce muscle weakness and improve their overall performance in the gym. Some techniques, such as proper warm-up routines, stretching exercises, rest days, and nutrition, can help bodybuilders reduce muscle fatigue and optimize their workouts.

Know Your Muscle

Understanding the muscles used during basic compound movements such as bicep curls and deadlifts is key to reducing muscle weakness.

When people first start lifting, their focus is usually on building strength with larger muscle groups, but after a few months of training, they realize that some small muscles they have never used before need to be strengthened.

These smaller muscles will help you support bigger lifts better without sacrificing carrying out your reps. Beginners need to ensure these smaller stabilizing muscles are healthy and strong to support their bigger muscles when working out. The body then becomes stronger and more stable, which leads to better performance.

Overall

For this reason, the entire training process in the gym should be organized, firstly, from complex polyarticular exercises, often involving multiple muscle groups, including your favorites. It is very likely that by following basic training principles in your workouts, you'll get rid of existing imbalanced muscles.

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F Kyle

The "GYMRAT" of this blog, Pro-blogger and Fitness Instructor since 2008

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Bodybuilding

2nd Edition of Natural Bodybuilding Competition Facts

Published

3 months ago

September 5, 2024

Zizou

Natural bodybuilding competitions are designed to promote and celebrate athletes who build their physiques without the use of performance-enhancing drugs. These events emphasize fair play, health, and the natural development of muscle mass and definition.

The second edition of natural bodybuilding competitions has gained momentum globally, particularly focusing on drug-free athletes. These competitions are hosted by various organizations like the INBA/PNBA (International Natural Bodybuilding Association/Professional Natural Bodybuilding Association) and OCB (Organization of Competitive Bodybuilders).

In 2024, several notable events have been planned, including the INBA Natural Universe and INBA World Cup, both of which emphasize natural bodybuilding through rigorous drug testing policies. These events aim to showcase competitors who adhere to strict drug-free protocols, and winners often earn pro cards allowing them to compete in higher-level professional competitions.

These competitions focus on categories like men's bodybuilding, classic physique, and women's figure and bikini, among others. Athletes undergo polygraph and urine tests to ensure compliance with natural bodybuilding standards. The winners often receive medals, trophies, or pro status

Drug Testing

Participants undergo rigorous drug testing to ensure they are not using banned substances. This can include urine tests, polygraph tests, and other methods to maintain the integrity of the competition.

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Judging Criteria

Athletes are judged based on several factors, including:

Muscle Mass: The size and volume of muscles.
Symmetry: The balance and proportion of the physique.
Conditioning: The level of muscle definition and leanness.
Presentation: Posing routines and overall stage presence.

Preparation

Competitors often spend months preparing for these events, focusing on strict diet plans, intense workout regimens, and posing practice. The goal is to achieve peak physical condition on the day of the competition.

Community and Support

Natural bodybuilding competitions foster a sense of community among athletes who share a commitment to health and fitness. Many competitors form lasting friendships and support networks through these events.

Starting training for a natural bodybuilding competition is an exciting journey! Here are some key steps to help you get started:

1. Set Clear Goals

Define what you want to achieve. Are you aiming to compete in a specific category like Men’s Physique or Women’s Figure? Setting clear goals will guide your training and nutrition plans.

2. Create a Training Plan

Focus on a well-rounded training program that includes:

Compound Movements: Exercises like squats, deadlifts, bench presses, and pull-ups are essential for building overall muscle mass.
Isolation Exercises: Target specific muscles to enhance definition and symmetry.
Progressive Overload: Gradually increase the weight or reps to continuously challenge your muscles.

3. Follow a Structured Diet

Nutrition is crucial for muscle growth and fat loss:

Caloric Intake: Calculate your daily caloric needs based on your goals (bulking or cutting).
Macronutrients: Balance your intake of proteins, carbohydrates, and fats. Aim for high protein to support muscle repair and growth.
Micronutrients: Ensure you’re getting enough vitamins and minerals to support overall health.

4. Incorporate Cardio

Cardio helps with fat loss and improves cardiovascular health. Include both steady-state and high-intensity interval training (HIIT) sessions in your routine.

5. Practice Posing

Posing is a critical aspect of bodybuilding competitions. Practice regularly to perfect your form and presentation on stage.

6. Rest and Recovery

Allow your body to recover with adequate sleep and rest days. Overtraining can lead to injuries and hinder progress.

7. Stay Consistent and Patient

Building a competition-ready physique takes time and dedication. Stay consistent with your training and diet, and be patient with your progress.

8. Seek Professional Guidance

Consider working with a coach or trainer who specializes in natural bodybuilding. They can provide personalized advice and help you stay on track.

9. Join a Community

Engage with other natural bodybuilders for support and motivation. Online forums, social media groups, and local gyms can be great places to connect.

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Qualifications

The qualifications for natural bodybuilding competitions vary slightly between organizations but generally follow these principles:

Drug-Free Status: Athletes must demonstrate they have been drug-free for a specific period, typically between 5 to 10 years. They are required to pass a drug test, usually through urine samples or polygraph tests, to prove they haven't used banned substances like steroids, hormones, or other performance-enhancing drugs (PEDs).

Membership Requirements: Competitors often need to be members of the organizing federation. For example, in the World Natural Bodybuilding Federation (WNBF), athletes must have a valid WNBF membership to compete.

Amateur and Pro Divisions: Most competitions have both amateur and professional divisions. To qualify for a pro division, an athlete must first win an amateur event or obtain a “pro card” by performing exceptionally in a recognized event.

Age and Gender Categories: Athletes are categorized by age and gender. Categories typically include juniors (under 23), open divisions, masters (over 40), and grandmasters (over 50).

Entry and Registration: Competitors must pay an entry fee and complete registration. For certain competitions, a pre-qualification based on past performance may be required.

Distinction Between Natural and Steroid-Based Bodybuilding

The main differences between natural and steroid-based bodybuilding revolve around the methods used to build muscle and the resulting impacts on the body. Here are some key distinctions:

Natural Bodybuilding

Muscle Growth: Achieved through consistent weight training, proper nutrition, and adequate rest. Muscle growth is gradual and sustainable.
Health: Generally safer with fewer side effects. Promotes overall health, including better cardiovascular health, improved metabolism, and increased bone density.
Appearance: Natural bodybuilders tend to have a more balanced and proportionate physique. Muscle definition is less extreme compared to steroid users.
Recovery: Recovery times are longer, requiring more rest between intense workouts.
Competitions: Natural bodybuilding competitions often have strict drug-testing policies to ensure participants are not using performance-enhancing drugs.

Related Article: T3 Application in Building Muscle Mass

Steroid-Based Bodybuilding

Muscle Growth: Steroids significantly accelerate muscle growth and strength gains. Results are more dramatic and achieved in a shorter time.
Health Risks: Steroid use can lead to serious health issues, including liver damage, cardiovascular problems, hormonal imbalances, and psychological effects like mood swings.
Appearance: Steroid users often have a more “enhanced” look with larger muscle mass, visible veins, and extreme muscle definition, even in the off-season.
Recovery: Faster recovery times due to the anti-inflammatory effects of steroids, allowing for more frequent and intense training sessions.
Side Effects: Visible side effects can include acne, hair loss, gynecomastia (development of breast tissue in men), and changes in secondary sexual characteristics.

Choosing Between the Two

Natural Bodybuilding: Ideal for those who prioritize long-term health, sustainable muscle growth, and a balanced lifestyle.
Steroid-Based Bodybuilding: Often chosen by those seeking rapid and extreme muscle gains, but it comes with significant health risks and ethical considerations.

Take Away

The main advantage of participating in natural bodybuilding events is the emphasis on health and sustainability. Natural bodybuilding promotes muscle growth through consistent training, proper nutrition, and adequate rest, leading to gradual and sustainable results. This approach minimizes health risks associated with performance-enhancing drugs, such as liver damage and cardiovascular issues. Additionally, natural bodybuilding fosters a balanced and proportionate physique, and the strict drug-testing policies in competitions ensure a fair and level playing field for all participants. This focus on overall well-being and ethical competition makes natural bodybuilding a healthier and more sustainable choice.

Bodybuilding

Primal Movements: Our Ultimate Guide for Maximum Results

Published

4 months ago

August 29, 2024

Zizou

Primal movements are fundamental, natural movements that our bodies are designed to perform. Incorporating these into your training can enhance strength, mobility, and overall fitness. Here’s an ultimate guide to primal development and movements for bodybuilders:

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Understanding Primal Movements

Primal movements are basic, functional movements that mimic the natural actions humans have performed for thousands of years. These movements are essential for developing a strong, balanced, and resilient body. They can be categorized into seven primary patterns:

Push
Pull
Squat
Lunge
Hinge
Rotate
Gait (Locomotion)

The Seven Primal Movement Patterns

Push

Description: Involves moving a weight or resistance away from your body.

Examples: Push-ups, bench press, overhead press.

Muscles Worked: Chest, shoulders, triceps.

Pull

Description: Involves drawing a weight or resistance towards your body.

Examples: Pull-ups, rows, bicep curls.

Muscles Worked: Back, biceps, forearms.

Squat

Description: A fundamental lower-body movement where you lower your hips from a standing position and then stand back up.

Examples: Bodyweight squats, barbell squats, goblet squats.

Muscles Worked: Quadriceps, hamstrings, glutes, calves.

Lunge

Description: A single-leg movement that involves stepping forward, backward, or to the side and lowering your hips.

Examples: Forward lunges, reverse lunges, lateral lunges.

Muscles Worked: Quadriceps, hamstrings, glutes, calves.

Hinge

Description: Involves bending at the hips while keeping a neutral spine.

Examples: Deadlifts, kettlebell swings, hip thrusts.

Muscles Worked: Hamstrings, glutes, lower back.

Rotate

Description: Involves twisting or rotating the torso.

Examples: Russian twists, woodchoppers, cable rotations.

Muscles Worked: Obliques, abdominals, lower back.

Gait (Locomotion)

Description: Involves movements that propel the body forward.

Examples: Walking, running, crawling, bear crawls.

Muscles Worked: Full body, with emphasis on legs and core.

Benefits of Primal Movements

Functional Strength: Primal movements enhance your ability to perform everyday tasks efficiently and safely.

Improved Mobility: These movements promote flexibility and range of motion, reducing the risk of injury.

Balanced Development: By working multiple muscle groups, primal movements ensure balanced muscle development.

Core Stability: Many primal movements engage the core, improving overall stability and strength.

Increased Caloric Burn: Compound movements like these burn more calories, aiding in fat loss and conditioning.

Incorporating Primal Movements into Your Training

Warm-Up: Start with dynamic stretches and light cardio to prepare your body.

Compound Exercises: Focus on compound exercises that incorporate multiple primal movements.

Progressive Overload: Gradually increase the weight or resistance to continue making gains.

Variety: Mix up your routine to prevent plateaus and keep your workouts interesting.

Recovery: Ensure adequate rest and recovery to allow your muscles to repair and grow.

Sample Primal Movement Workout

Warm-Up: 5-10 minutes of light cardio and dynamic stretching.

Workout:

Push: 3 sets of 10-12 reps of push-ups or bench press.

Pull: 3 sets of 10-12 reps of pull-ups or rows.

Squat: 3 sets of 10-12 reps of bodyweight or barbell squats.

Lunge: 3 sets of 10-12 reps per leg of forward or reverse lunges.

Hinge: 3 sets of 10-12 reps of deadlifts or kettlebell swings.

Rotate: 3 sets of 15-20 reps of Russian twists or cable rotations.

Gait: 3 sets of 30-60 seconds of bear crawls or sprints.

Cool-Down: 5-10 minutes of static stretching and deep breathing exercises.

1. Warm-Up and Mobility Drills

Start your workout with primal movement-based warm-ups to prepare your body. For example:

Dynamic stretches: Incorporate lunges with a twist, leg swings, and arm circles.
Mobility drills: Include exercises like hip circles, cat-cow stretches, and thoracic rotations.

2. Compound Exercises

Add primal movements as the core of your workout. Here’s how you can structure it:

Push Day: Combine bench presses with push-ups.
Pull Day: Mix pull-ups with rows.
Leg Day: Integrate squats and lunges with deadlifts.

3. Supersets and Circuits

Create supersets or circuits that include primal movements:

Superset Example: Pair squats with pull-ups or push-ups with lunges.
Circuit Example: Rotate through exercises like kettlebell swings, bear crawls, and Russian twists with minimal rest.

4. Functional Training Days

Dedicate one or two days a week to functional training focused on primal movements:

Sample Functional Workout

- Warm-Up: 5 minutes of dynamic stretching.
- Circuit: 3 rounds of:
  - 10 push-ups
  - 10 pull-ups
  - 15 squats
  - 10 lunges per leg
  - 15 kettlebell swings
  - 20 Russian twists
  - 30 seconds of bear crawls
- Cool-Down: 5 minutes of static stretching.

5. Active Recovery

Use primal movements on active recovery days to promote mobility and flexibility:

Activities: Light yoga, walking, or gentle bodyweight exercises like lunges and squats.

6. Progressive Overload

Gradually increase the intensity of primal movements by adding weights or resistance bands:

Example: Start with bodyweight squats, then progress to goblet squats, and eventually barbell squats.

7. Listen to Your Body

Pay attention to how your body responds to these movements and adjust accordingly:

Modify: If a movement feels too challenging, modify it to suit your fitness level.
Rest: Ensure you’re getting adequate rest and recovery to prevent overtraining.

Sample Weekly Routine for Primal Movements

Monday: Push Day

Bench Press
Push-Ups
Overhead Press

Tuesday: Pull Day

Pull-Ups
Rows
Bicep Curls

Wednesday: Leg Day

Squats
Lunges
Deadlifts

Thursday: Functional Training

Circuit of primal movements (as outlined above)

Friday: Active Recovery

Light yoga or walking

Saturday: Full-Body Workout

Combination of push, pull, squat, and hinge movements

Sunday: Rest Day

By incorporating these primal movements, you’ll enhance your functional strength, mobility, and overall fitness. If you have any specific goals or need further customization, feel free to ask! Happy training.

For optimal performance in primal movements before a bodybuilding competition, consider these supplements:

Pre-Workout Supplements: These can provide energy and enhance performance. Look for products containing creatine, nitric oxide stimulators, and caffeine.

Post-Workout Supplements: Essential for recovery, including protein powders, BCAAs (Branched-Chain Amino Acids), and multivitamins.

Fat Burners and Metabolizers: These can help in reducing body fat while maintaining muscle mass. Ingredients like green tea extract and L-carnitine are popular.

Adaptogens: Supplements like ashwagandha and rhodiola rosea can help manage stress and improve endurance.

Conlusion

Primal movements, which include squatting, lunging, hinging, twisting, walking, pushing, and pulling, benefit from a strong foundation of functional strength and mobility. Ensuring your body is well-nourished and recovered will help you perform these movements effectively.

Incorporating primal movements into your bodybuilding routine can lead to significant improvements in strength, mobility, and overall fitness. By focusing on these fundamental patterns, you can build a well-rounded, resilient body that performs well both in and out of the gym.