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Eric Helms’s Novice Bodybuilding Program is a power coaching routine for brand new weightlifters trying to construct muscle and get robust.
It’s one of many applications by Eric Helms, Andy Morgan, and Andrea Valdez featured in The Muscle & Energy Pyramids Coaching e book, and it’s a wonderful 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 one can schedule your exercises on the plan, which workouts it consists of, how one 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 need to acquire 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 just like the basic upper lower routine. What makes it barely completely different, nevertheless, is it provides you numerical tips for the way arduous every train ought to really feel. These numbers are generally known as ratings of perceived exertion (RPE), they usually symbolize how arduous a set feels on a scale of 1-to-10.
The primary advantage of this RPE-based system is that it’s a easy option to gauge how arduous you need to practice on any given day: If a weight feels gentle, you’ll be able to practice arduous; if it feels heavy, you’ll be able to throttle again. Adjusting your coaching intensity utilizing RPE isn’t normally an choice with applications primarily based on percentages of your 1-rep maximum.
Eric Helms’s Novice Bodybuilding Program Overview
Schedule
The Eric Helms Novice Bodybuilding Program exercise routine entails 4 weekly exercises: 2 upper-body workouts and a couple of lower-body workouts.
Coaching 4 days per week is good for individuals who need to do loads of volume (units) with out coaching each day of the workweek.
You possibly can 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 classes 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 important for making regular progress.
Right here’s a stable option to schedule your exercises that’ll work properly 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 let you know precisely what workouts to do. As an alternative, it tells you what type of workouts to do.
It is a professional as a result of not everybody can do the identical workouts with good type, pain-free, and thru a full range of motion, so you’ll be able to tailor the exercises to your distinctive wants, limitations, and preferences.
It’s additionally a con as a result of until you’ve some expertise lifting weights, you in all probability aren’t certain what workouts you need to strive.
Right here’s the template this system gives:
Routine
As we’ve already seen, you’ll be able to arrange this system nevertheless you want throughout the framework supplied.
In case you aren’t certain the place to start out, although, right here’s a technique you might prepare the newbie bodybuilding program primarily based on the suggestions within the e book:
Relaxation
You possibly can arrange your relaxation durations 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.
In case you determine to make use of straight units, this system recommends resting so long as it takes to really feel prepared to provide your all in your subsequent set. As a normal rule, this ought to be not less than 1.5 minutes between smaller isolation workouts and a couple of.5 minutes between huge compound workouts.
- APS: On this program, APS contain alternating between two workouts that practice completely different muscle groups and resting between every train. In case you 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 might 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 improve 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 some other train between units will probably intrude along with your power.
Development
Right here’s the whole lot you could find out about progressing on the Novice Bodybuilding Program:
- Attempt to improve the load you raise on each train in each exercise.
- Solely improve the load to the purpose that your final set of an train is not more than 1 RPE increased than the primary. For instance, let’s say you add 5 kilos to your squat from final week. In case your first set looks like 8 RPE, your final set ought to really feel no tougher 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 precise RPE vary.
- In case you can’t full your deliberate variety of reps for an train, use the identical weight for that train subsequent week.
- In case you can’t full your deliberate variety of reps once more, cut 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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