Bodybuilding: How to Create the Best Adaptation Program?

People who are new to bodybuilding and strength training often embark on demanding, high-intensity training programs without having had sufficient body conditioning in the past. The primary goal of such complex programs is to rapidly increase muscle volume (hypertrophy). However, we recommend that you focus primarily on bodyweight exercises in the beginning. For example, exercises such as flat push-ups, bench push-ups, parallel push-ups, squats without weights, and deep jumps prepare athletes for the loads they will encounter in the future and allow them to improve their weightlifting technique.

Athletes need time to minimize the risk of injury when transitioning to new and more challenging training plans. This period indicates that the anatomical foundation needs to be established in terms of muscles, ligaments and tendons. If there has been a long break, this process must be followed.

It is a process of gradually increasing training intensity and duration over 6-12 weeks, improving body condition and creating a solid foundation for harder training programs (Bompa, 1998).

Individuals who are new to bodybuilding and strength training for beginners often turn to intensive programs without prior preparation and aim to increase muscle development (hypertrophy) quickly. However, it is recommended that you focus on bodyweight exercises in the beginning. For example; exercises such as flat push-ups, row push-ups, parallel bar push-ups, squats without weights and deep jumps will be useful for athletes to prepare for future training loads as well as to improve their weightlifting techniques.

Athletes need a certain amount of time to adapt to new and more intense training sessions, while avoiding serious injuries. During this period, anatomical preparation is necessary for muscles, ligaments and tendons. This process should be repeated after long breaks.

During this process, the intensity of the training is gradually increased over a period of 6 to 12 weeks to improve body condition and create a strong foundation for more challenging training (Bompa 1998).

Adaptive programs for beginners can be implemented using customized machines. The following steps should be taken into account when preparing personalized programs:

1. Exercises should be planned specifically for the individual.
2. Low weights should be preferred in the beginning, and the weights should be gradually increased as the muscles and tendons get used to it.
3. Exercises should be performed in accordance with the range of motion of the joint.
4. 3-4 sets and 10-15 repetitions may be recommended for each individual.
5. There should be 60 seconds of rest between sets and 120 seconds of rest between movements.
6. Each exercise can target all muscle groups or can be split into a full-body workout.