What is a bodybuilding program

What is a bodybuilding program? The 5 types of standard programs Force training is a discipline that is increasingly followers, both beginners and confirmed. Both for aesthetic, health or performance reasons, the desire to sculpt your body and obtaining in force is omnipresent.

But what exactly is a bodybuilding program? How to choose the one that best suits you?

In this article, we will explore the foundations of a bodybuilding program and we will present the five most popular types of programs.

What is a bodybuilding program?

A bodybuilding program is a structured set of physical exercises, designed to strengthen and develop muscle mass. It can include various movements aimed at different muscle groups, such as bibs, back, legs and bras, and can be adapted according to personal objectives.

For example, a program can aim for weight loss, muscle gain, improving strength or even preparation for sports competitions.

Elements of a good weight training program

A good bodybuilding program must be balanced and take into account the physical skills of the individual, his level of experience and his specific objectives.

Here are some key elements to consider:

• Training frequency : How many times a week do you train? This can vary from 2 to 6 times, depending on the level and your goals.

• Volume of the unit : This refers to the total number of standard and tests made for each muscle group. A higher volume can promote hypertrophy, while a lower volume can focus on force.

• Intensity : This term designates the weight used during the exercises. A high intensity with heavy loads mainly promotes strength, while for resistance a lower intensity with clear weights can be used.

• Types of exercise : Programs can include composed exercises (which work simultaneously with multiple muscle groups) and isolation exercises (which affect a specific muscle).

The 5 types of bodybuilding programs

1. Force program

The strength program focuses on the increase in muscle power. In general, it uses heavy goods vehicles and a small number of repetitions (1 to 5) to stimulate the growth of muscle fibers.

This type of program is ideal for those who want to maximize their strength, such as athletes or sports professionals of the competition. Typical exercises include squats, bench and lifting of the earth. It is recommended to integrate longer rest periods between the series to allow optimal recovery.

2. Massa sampling program

This bodybuilding program, designed for those who want to develop their muscle mass, includes exercises with medium -pasing weights and an average number of repetitions (from 6 to 12). This type of program promotes muscle hypertrophy, which means that the muscles develop in size.

A food full of food generally accompanies this program to support recovery and muscle growth. The followers of this program must be attentive to their calorie intake, taking care to consume more calories than those who spend.

3. Muscle resistance program

This program aims to improve the resistance to the muscles. It is characterized by many repetitions (from 15 to 20 or more) with light weights, which allow you to work on muscle resistance. This type of program is often used by resistance athletes. This type of program is often used by resistance athletes, such as runners or cyclists, who must maintain supported services for long periods.

Body weight circuits and resistance exercises can also be integrated to diversify training.

4. Circuit training program

The training circuit combines Bodybuilding and Cardio, concatenating several restless exercises with each other. This program is ideal for those who wish to improve their general physical condition while developing their muscle strength.

The circuits can be customized to hit different muscle groups and can be made with free weights, machines or simply with body weight. In addition to burning calories, the training circuit also improves cardiovascular resistance.

5. Program of the whole body

The complete body program is to work on all muscle groups during each training session. It is often practiced by beginners or those who train three times a week.

This type of program optimizes the time spent in the gym while promoting harmonious muscle development. Taking all the main muscle groups in each session, professionals can benefit from a greater frequency of muscle training, which is particularly advantageous for beginners who try to build a solid base.

Typical exercises include movements such as squats, deckchairs, pull -Up and slot. In addition, this program is flexible and can be adapted according to everyone’s availability, allowing easy integration into an intense program.