10-15 sessions 30-60 minutes Alexander 2013 Athletic training Average class Average class duration Average duration Average duration classes Biss Workout Biss Workout hard-growing Bodily contact Brian Haycock Chlamydia potency Comprehensive Powerlifter Comprehensive Powerlifter Training Exciting words Exciting words phrases Fish source Fish source hormone Frequency sexual However there Hypertrophy Specific Hypertrophy Specific Training Matt Biss Mobile phone One-Squat Training Powerlifter Training Session reps Session reps sets Specific Training Squat Magic Squats stimulate Super Training active ingredients activity erection addressed woman adhesions fallopian adhesions fallopian tubes affect female affect female libido affect potency amino acid amino acids amount time amount time training answer 2013 answer 2014 answer 2015 aphrodisiacs women approaches Number approaches Number repetitions arouse longer arouse longer novelty arouse wife athletic performance available methods bench press beneficial effect better excite better excite girl bike increase bike increase potency blood circulation body weight boiling water breast Make breast massage bring closer bring closer your calms nerves cardiovascular system closer your confident macho considered most contact urologist cream gels create thematic create thematic site demonstrate your dietary supplements dietary supplements improve dietary supplements potency distance keep distance keep relationship docosahexaenoic acids does change does woman does woman recognize doing exercise each other effect alcohol effect mint effect running effects alcohol effort method endocrine system erectile dysfunction erection Exercises erection first erogenous zones excite woman excite woman Exciting exciting massage exciting massage woman exercises range exercises range repetitions explain urologist facial expressions fallopian tubes fatty acids female hormones fibers dominate fibers total first lesson folk remedies frequency training gain muscle gain muscle year gels potency girl distance glutamic acid glycolytic fibers good ratio good ratio repetitions half sets hard gainer hard gainers hard gains holding loads holding recovery hormone pool hydrogen ions improving quality increase muscle increase number increase strength increase testosterone infectious diseases intensity intensity intensity weights internal intensity intimate massage intimate zone lead infertility lesson weeks lower back main thing male doctor male hormones male potency married woman massage woman maximum effort minerals amino mint potency most important most likely muscle abdomen muscle fiber muscle fibers muscle group muscle mass myofibrils muscle need contact need contact urologist needs said nervous system neuromuscular communication number repetitions nutrition recovery omega-3 fatty parts body person doing person doing exercise post-training sensations potency Chlamydia problem potency programs recommendations prolong erection prolonged erection prostate gland prostate massage quite possible range repetitions recognize impotent relationship distance repetitions sets reps sets reps sets Session romantic dinner rules etiquette running cycling same time sergej 2014 sexual arousal sexual intercourse slightly wider spasibo answer straighten your straighten your arms supplements improve testosterone levels this issue this property total number total number repetitions training nutrition transfer load transmitted diseases vasodilating effect vitamins minerals volume intensity week week week week week whole body work failure working weight your arms your body your hands your knees your partner “working” muscle “working” muscle fibers

Bodybuilding for beginners

neuromuscular communication

Bodybuilding for Beginners |

Most of the information on this site (in particular training programs, tips on the frequency of training, etc.) is devoted to athletes with experience in weight training. Well, what is the right thing to do for those who just decided to do bodybuilding? To begin with, we will understand how the beginner differs from the experienced.

Beginner vs. experienced athlete

The acquisition of such a skill as fitness is the main quality by which an experienced athlete is different from a beginner. What is fitness? From the point of view of the physiology of the human body, this is an adaptation, that is, the development of new biological properties that arise under the influence of stress factors. Adaptation, or a new biological property, is an increase in muscle mass, and the stress factor is the training process. Adaptation is also the development of strength and strength endurance. But the most important thing for a beginner athlete is the development of neuromuscular communication. Beginners who do not even have a shortage of body weight demonstrate weak strength results due to the lack of this connection. Therefore, the first task of a person who first crossed the threshold of the gym is to accustom the body to perform exercises, carry loads with weights, recover from them.

Training intensity

In sports science, two types of intensity are distinguished - external and internal. External intensity is the intensity of weights. That is, the magnitude of the external load. In bodybuilding, it is determined by the relative working weight (see table), it will also be affected by the speed of execution, recovery time between approaches and the use of different techniques, such as supersets, drop sets, etc..

Gradation of external intensity (intensity of weights)



Relative working weight

(% of 1 PM)


number of repetitions


one hundred%





Large (high)




frequency training









Naturally, the benchmark of external intensity for beginner athletes is the range of repetitions, rather than the maximum results (1 PM).

Internal intensity is the intensity of effort. That is, the degree of effort of the athlete when performing the exercise. There are maximum, high, medium and minimum. The maximum effort will be such that the exercise is performed until the forces are exhausted (to failure). A lot of effort means a reserve of strength for 1-2 repetitions. Medium effort indicates a tangible exhaustion of forces, but sufficient to continue the exercise. Well, the minimum effort is such that the forces are far from exhausted.

Practice shows that neuromuscular communication trains quickly, and therefore beginners in each next training session are stronger than in the previous one. Based on this, it is advisable to increase the weight of the load each time. The expediency lies in the fact that nothing trains the connection of muscles with the central nervous system as the progression of the load from training to training.

So, the goal for beginner athletes is to develop a neuromuscular connection, that is, to train muscles and the central nervous system for training, to teach them to work in pairs, synchronously, helping each other. To do this, it is recommended to train with moderate, medium and large (rarely) external intensity and average (at first), submaximal (later and occasionally) internal intensity. To work to failure and with near-maximum or maximum weights is categorically not acceptable if the neuromuscular connection has not yet been developed. The task, allowing to realize the formulated goal, is to improve the technique of performing exercises at the above specified external and internal intensity.

Training frequency

For beginners, the optimal number of classes per week is 3. In the first month, all major muscle groups should be pumped three times a week (see the example below). For the next month, the program must be modified by breaking the body into top and bottom, optimizing the number of exercises for the muscle group (up to two), but leaving 3 working days: in the first lesson - top, in the second - bottom, in the third - top, in the fourth ( next week) - bottom, etc. The next stage (after a couple of months) is the transition to a three-week split, when each training day in the week is devoted to two muscle groups, for example, the chest and back are pumped in the first lesson, the legs and shoulders in the second lesson, and the biceps and triceps in the third lesson.

In the first six months, if you adhere to the recommendations given above, beginners observe an increase in strength indicators and muscle mass - primarily due to the development of neuromuscular communication. After a while, the majority stops progress. This indicates that it is time to radically change the training program. The new training program should include an increase in intensity (there are various ways to intensify training) while lowering the frequency of training (it is recommended to lower the frequency of training by increasing recovery days between training sessions).

After a year of systematic hard work, it is necessary to evaluate the results. If the results are positive (if body weight has increased by at least 10 kg), then your next type of training is voluminous. If the results do not satisfy you, then you should start practicing low-volume (reduced) training. The field for experimentation is unlimited. The main thing is to find your way.

Beginner Training Program Example

(for the first month)

The number of workouts per week is 3 (every other day). Each workout has its own set of exercises

First day

Shoulder Squats

Bench press

intensity intensity

Dumbbell Bench Press

Inclined rod pull

Narrow grip bench press

Lifting barbell for biceps while standing

Second day

Deadlift on straight legs

Chin rod

Breeding arms with dumbbells lying

Pull-ups on the bar

Arm triceps extension with dumbbell back

Lifting the hammer standing or on an inclined bench

The third day


Bench press

Leg Press

Stretching arms with dumbbells to the side while standing

French bench press

Lifting Dumbbell Biceps While Standing

The number of repetitions in the exercises - 12-15.

The internal intensity in the first three weeks is medium, in the last fourth it is large.

The number of sets for each exercise increases from week to week, starting from two. That is, in the first week, all exercises are performed in two sets in the specified number of repetitions. Next week, the number of sets rises to three, in the third to four and in the fourth week to five sets.

In the first lesson, it is important to correctly determine the working weight: you should start with a small one; if the exercise is easy, then we consider it warm-up, and add weight further until we determine the optimal one for work in the range of 12-15 repetitions with an average internal intensity. Working weights increase every week. You should add so much so as not to go beyond the specified repetitions.

2012 © 

first lesson, frequency training, intensity intensity, internal intensity, neuromuscular communication