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Eric Helms’s Novice Bodybuilding Program is a power coaching routine for brand spanking new weightlifters seeking to construct muscle and get robust.
It’s one of many applications 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 study what the Eric Helms Novice Bodybuilding Program is, how you can schedule your exercises on the plan, which workout routines it consists of, 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 & Strength Pyramids Training book, written by Dr. Eric Helms, Ph.D., Andrea Valdez, and Andy Morgan.
It’s for individuals new to power coaching or who’ve by no means adopted a structured strength training program however wish 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 enhance your power.
Structurally, it’s just like the basic upper lower routine. What makes it barely totally different, nevertheless, is it offers you numerical pointers for a way arduous every train ought to really feel. These numbers are referred to as ratings of perceived exertion (RPE), and so they signify how arduous 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 approach to gauge how arduous it is best to practice on any given day: If a weight feels mild, you possibly can practice arduous; if it feels heavy, you possibly can throttle again. Adjusting your coaching intensity utilizing RPE isn’t normally an possibility with applications based mostly on percentages of your 1-rep maximum.
Eric Helms’s Novice Bodybuilding Program Overview
Schedule
The Eric Helms Novice Bodybuilding Program exercise routine includes 4 weekly exercises: 2 upper-body workouts and a couple of lower-body workouts.
Coaching 4 days per week is right for individuals who wish to do loads of volume (units) with out coaching day-after-day of the workweek.
You may plan your exercise days nevertheless it fits you; simply keep 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 recover, which is significant for making regular progress.
Right here’s a stable approach to schedule your exercises that’ll work effectively for many:
- Mon: Decrease Physique A
- Tues: Higher Physique A
- Wed: Relaxation
- Thurs: Decrease Physique B
- Fri: Higher Physique B
- Sat: Relaxation
- Solar: Relaxation
Workouts
The Eric Helms’s Novice Bodybuilding Program doesn’t inform you precisely what workout routines to do. As an alternative, it tells you what form of workout routines to do.
It is a professional as a result of not everybody can do the identical workout routines with good kind, pain-free, and thru a full range of motion, so you possibly can tailor the exercises to your distinctive wants, limitations, and preferences.
It’s additionally a con as a result of except you’ve got some expertise lifting weights, you most likely aren’t positive what workout routines it is best to strive.
Right here’s the template this system supplies:
Routine
As we’ve already seen, you possibly can arrange this system nevertheless you want inside the framework offered.
Should you aren’t positive the place to start out, although, right here’s a technique you can prepare the newbie bodybuilding program based mostly on the suggestions within the e book:
Relaxation
You may arrange 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 workout routines in your exercise till you’re completed.
Should you resolve 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 must be a minimum of 1.5 minutes between smaller isolation workout routines and a couple of.5 minutes between large compound workout routines.
- APS: On this program, APS contain alternating between two workout routines that practice totally different muscle groups and resting between every train. Should you use APS, relaxation round 2 minutes between every set of compound workout routines and roughly 1 minute between every set of isolation workout routines.
For instance, in Exercise #2, you can 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 workout routines. 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. Actually, it might even improve your efficiency on some workout routines.
There’s one caveat: don’t use APS for full-body workout routines like squats, deadlifts, and lunges as a result of they depend on so many muscle teams that doing nearly every other train between units will possible intervene along with your power.
Development
Right here’s the whole lot it’s essential find out about progressing on the Novice Bodybuilding Program:
- Attempt to enhance the load you elevate on each train in each exercise.
- Solely enhance the load 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 appears like 8 RPE, your final set ought to really feel no more durable than 9 RPE.
- Enhance the weights for every exercise independently. That’s, if you happen to 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 appropriate RPE vary.
- Should you can’t full your deliberate variety of reps for an train, use the identical weight for that train subsequent week.
- Should you can’t full your deliberate variety of reps once more, scale back the load by 10% and full the identical units and reps. The following time you try this exercise, attempt to hit your goal reps with the load you tried to make use of beforehand.
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