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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 sturdy.
It’s one of many packages 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 study what the Eric Helms Novice Bodybuilding Program is, learn how to schedule your exercises on the plan, which workouts it contains, learn how to 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 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 traditional upper lower routine. What makes it barely totally different, nonetheless, is it provides you numerical tips for a way exhausting every train ought to really feel. These numbers are often known as ratings of perceived exertion (RPE), they usually symbolize how exhausting a set feels on a scale of 1-to-10.
The principle advantage of this RPE-based system is that it’s a easy strategy to gauge how exhausting it is best to practice on any given day: If a weight feels gentle, you’ll be able to practice exhausting; if it feels heavy, you’ll be able to throttle again. Adjusting your coaching intensity utilizing RPE isn’t normally an possibility with packages 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 many who wish to do loads of volume (units) with out coaching every single day of the workweek.
You possibly can plan your exercise days nonetheless it fits you; simply keep in mind two key guidelines:
- Comply with 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 strong strategy 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 sort 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 except you’ve got some expertise lifting weights, you in all probability aren’t positive what workouts it is best to attempt.
Right here’s the template this system supplies:
Routine
As we’ve already seen, you’ll be able to arrange this system nonetheless you want inside the framework offered.
When you 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 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 entire units for that train. You repeat the identical course of with the opposite workouts in your exercise till you’re completed.
When 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 needs to be no less than 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 groups and resting between every train. When 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 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 change 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. In reality, it might 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 possible intervene along with your power.
Development
Right here’s every part that you must find out about progressing on the Novice Bodybuilding Program:
- Attempt to improve the load you elevate 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 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 tougher than 9 RPE.
- Improve the weights for every exercise independently. That’s, in the event 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 fitting RPE vary.
- When you can’t full your deliberate variety of reps for an train, use the identical weight for that train subsequent week.
- When 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 subsequent time you do this exercise, attempt to hit your goal reps with the load you tried to make use of beforehand.
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