BEGINNER FITNESS

GOAL :
Start bodybuilding to build muscle mass and gain strength without getting hurt.

PROGRAM FEATURES:
- Drive Ratio: 100% Bodybuilding / Cardio 0%
- Type of exercises: Base 75% / 25% Insulation
- Maintenance: Moderate
- Middle Rest time: 2min

- Average Time of drive: 50 min

DEFINITION:
- The training for beginners should be gradual at the charges and allow good master all the moves. To do joint training poly is ideal because it also involves the stabilizing muscles that will allow proper execution of the movement. On the other hand it is one that allows a development of the mass, which is the priority for a beginner. Before drawing a muscle he must have acquired sufficient volume, isolation exercises are not preferred for this start-up phase.
Specifics of mass gain in the beginner:
At the drive level, must primarily perform basic exercises with loads between 50% and 70% of maximum load.
Make sets with a strict execution of movement without trying to put heavy, when you master the movement gradually add weight.
Finish with isolation exercises, exercises specifically targeting an area of ​​the muscle group. The execution technique should be particularly stringent for maximum efficiency.

IMPORTANT:

The generic program for beginner unlike more specific programs does not require special adaptation. Best to keep for 4 to 5 months before switching to another program.

PROGRAM TEAM Fitadium:
Day 1: Chest / Shoulders / Abs
Day 2: Back / Shoulders
Day 3: Rest
Day 4: Thighs / Calves
Day 5: Biceps / Triceps
Day 6: Rest

Day 7: Rest