Eric Helms’s Novice Bodybuilding Program: Skilled Information
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Eric Helms’s Novice Bodybuilding Program is a power coaching routine for brand new weightlifters seeking to construct muscle and get robust.
It’s one of many packages by Eric Helms, Andy Morgan, and Andrea Valdez featured in The Muscle & Power Pyramids Coaching e-book, and it’s a superb evidence-based program for anybody who has by no means adopted a structured power coaching program earlier than.
On this article, you’ll be taught what the Eric Helms Novice Bodybuilding Program is, how you can schedule your exercises on the plan, which workouts it contains, how you can progress, and extra.
What Is The Eric Helms Novice Bodybuilding Program?
The Novice Bodybuilding Program is a 4-day power coaching program that options in The Muscle & Power Pyramids Coaching e-book, written by Dr. Eric Helms, Ph.D., Andrea Valdez, and Andy Morgan.
It’s for folks new to power coaching or who’ve by no means adopted a structured power coaching program however need to achieve muscle and power. Though it’s technically a “bodybuilding” program, you do sufficient units within the 5-to-8-rep vary to considerably improve your power.
Structurally, it’s much like the traditional higher decrease routine. What makes it barely totally different, nevertheless, is it offers you numerical tips for a way onerous every train ought to really feel. These numbers are often known as scores of perceived exertion (RPE), they usually symbolize how onerous a set feels on a scale of 1-to-10.
The principle good thing about this RPE-based system is that it’s a easy method to gauge how onerous you must practice on any given day: If a weight feels mild, you possibly can practice onerous; if it feels heavy, you possibly can throttle again. Adjusting your coaching depth utilizing RPE isn’t often an possibility with packages based mostly on percentages of your 1-rep most.
Eric Helms’s Novice Bodybuilding Program Overview
Schedule
The Eric Helms Novice Bodybuilding Program exercise routine entails 4 weekly exercises: 2 upper-body exercises and a couple of lower-body exercises.
Coaching 4 days per week is good for individuals who need to do loads of quantity (units) with out coaching every single day of the workweek.
You possibly can plan your exercise days nevertheless it fits you; simply bear in mind two key guidelines:
- Observe the exercise order: Decrease physique, higher physique, decrease physique, higher physique. Don’t do each decrease or higher physique periods back-to-back, and don’t combine them up randomly.
- Don’t practice greater than two days in a row. Taking a break after each two exercises helps your physique recuperate, which is significant for making regular progress.
Right here’s a stable method to schedule your exercises that’ll work nicely for many:
- Mon: Decrease Physique A
- Tues: Higher Physique A
- Wed: Relaxation
- Thurs: Decrease Physique B
- Fri: Higher Physique B
- Sat: Relaxation
- Solar: Relaxation
Workout routines
The Eric Helms’s Novice Bodybuilding Program doesn’t inform you precisely what workouts to do. As an alternative, it tells you what type of workouts to do.
This can be a professional as a result of not everybody can do the identical workouts with good type, pain-free, and thru a full vary of movement, so you possibly can tailor the exercises to your distinctive wants, limitations, and preferences.
It’s additionally a con as a result of until you will have some expertise lifting weights, you most likely aren’t positive what workouts you must attempt.
Right here’s the template this system offers:
Routine
As we’ve already seen, you possibly can set up this system nevertheless you want throughout the framework supplied.
For those who aren’t positive the place to begin, although, right here’s a technique you could possibly prepare the newbie bodybuilding program based mostly on the suggestions within the e-book:
Relaxation
You possibly can set up your relaxation intervals in two methods relying on whether or not you employ “straight units” or “antagonist paired units” (APS).
- Straight units: “Straight units” contain performing a set of an train, resting, doing one other set of that train, and repeating till you’ve completed your whole units for that train. You repeat the identical course of with the opposite workouts in your exercise till you’re completed.
For those who determine to make use of straight units, this system recommends resting so long as it takes to really feel prepared to present your all in your subsequent set. As a basic rule, this needs to be at the very least 1.5 minutes between smaller isolation workouts and a couple of.5 minutes between massive compound workouts.
- APS: On this program, APS contain alternating between two workouts that practice totally different muscle teams and resting between every train. For those who use APS, relaxation round 2 minutes between every set of compound workouts and roughly 1 minute between every set of isolation workouts.
For instance, in Exercise #2, you could possibly do a set of bench press, relaxation for two minutes, a set of one-arm dumbbell rows, relaxation one other 2 minutes, after which repeat this course of till you’ve accomplished all of your units for each workouts. Afterward, you’d swap to alternating between units of the overhead press and chin-up.
Utilizing APS is useful as a result of it saves you time with out hurting your efficiency. The truth is, it could even enhance your efficiency on some workouts.
There’s one caveat: don’t use APS for full-body workouts like squats, deadlifts, and lunges as a result of they depend on so many muscle teams that doing virtually every other train between units will doubtless intrude together with your power.
Development
Right here’s every little thing you should find out about progressing on the Novice Bodybuilding Program:
- Attempt to improve the burden you raise on each train in each exercise.
- Solely improve the burden to the purpose that your final set of an train is not more than 1 RPE greater than the primary. For instance, let’s say you add 5 kilos to your squat from final week. In case your first set seems like 8 RPE, your final set ought to really feel no more durable than 9 RPE.
- Improve the weights for every exercise independently. That’s, should you add 5 kilos to your bench press in Exercise #2, you don’t essentially add 5 kilos to your bench press in Exercise #4. This ensures you keep inside the correct RPE vary.
- For those who can’t full your deliberate variety of reps for an train, use the identical weight for that train subsequent week.
- For those who can’t full your deliberate variety of reps once more, scale back the load by 10% and full the identical units and reps. The subsequent time you do this exercise, attempt to hit your goal reps with the burden you tried to make use of beforehand.
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