To accelerate recovery, improve protein metabolism and maximize muscle growth, each large muscle group (for example, chest, back, legs) should be trained no more than once every 2-3 days, but not less than once every 4-5 days - in other words, about twice a week.
Based on this principle, most training programs recommend splitting the body musculature up and down - the so-called "double split" - and training each of these groups twice a week. At the same time, the exercises of the program themselves can be performed both with a barbell (- a basic exercise for the chest), and on simulators.
Workout alternation principle
The double split and division of the exercise program into the upper and lower body allows you to optimize the mechanisms of muscle recovery and the production of hormones that are important for muscle growth. While your upper body muscles are recovering, you actively train your lower body, and vice versa.
Optimal is 4 workouts per week and alternating top-bottom-top-bottom exercises. If you do not have the opportunity to train on the weekend, you can do 3 workouts per week, alternating the weeks themselves. In this case, in the first week you train the upper body twice, in the second week you train the lower body twice.
Upper body exercises
The first two exercises of the training program are upper part the bodies are the most difficult - they involve doing 3-4 sets with low reps and long rest pauses. The next two exercises are recommended to be alternated from workout to workout.
The last two exercises, working out the biceps and triceps, are recommended to be performed in 1-2 sets with a high number of repetitions and a short rest. You determine the number of approaches yourself, depending on the fatigue. You can also vary the exercises to work out the muscles of the arms.
The above training program is performed twice, on Monday and Friday. On Wednesday, training on the muscles of the legs (exercises of group A) is repeated from. The very same program of exercises for the lower body will be presented next week by our guide.
Warm-up rules
Limit your warm-up and cool-down cardio to a total of 10-15 minutes. If you want to "dry out" the muscles and increase the relief, then the best solution would be to either set aside a separate day for such training, or combine it with evening strength training.
Before each strength exercise, 2-3 warm-up sets are performed, which are not taken into account in the program table and in the training diary. Optionally, you can warm up on simulators, gradually learning to shift the mechanics of the barbell exercises you know to a different plane.
Exercises on the chest on simulators
Block and machine workouts aren't all bad - they can be even more effective than training with free weights... It is enough to understand which of the basic exercises underlies the exercise on the simulator, as well as be able to consciously involve the key muscle group to work.
The advantage of the simulator is both increased safety (you cannot "drop" the working weight on yourself), and the ability to train muscles at different angles. Unfortunately, most trainees do not know how to properly use these advantages - however, they are not doing well with the barbell either.
Why not a basic program?
The main disadvantage basic program training, on the principles of which the first weeks of the "Beginner's Guide" were built, is that a low number of repetitions (only 5-7) and a high working weight significantly increase both the risk of injury and the chance of developing chronic overtraining.
Suitable for either those who train with personal trainer, controlling the technique of performing exercises, or those who are engaged with working weights of no more than 70-80 kg. After reaching this milestone, for safety reasons, it is recommended to switch to more "gentle" training.
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The "double split" program is one of the most effective in terms of muscle growth and the easiest to do consistently. It can include both three and four workouts per week, and the exercises of the program can be optionally replaced with their counterparts in simulators.
These thirty-minute workouts will blow your back, shoulders and chest and give you such strong muscles that at any time of the year you will want to show off in a sleeveless T-shirt!
Gorgeous legs and seductive buttocks are far from the only trophy you can win with a cool workout program. Michelle Obama, Cameron Diaz and Jessica Biel are some of the names of public women with enviable biceps and strong delts.
I'm not kidding, lady. To create an attractive, strong and healthy body, you need to move up to upper body level!
Beauty and muscle
It is a widespread misconception that strength training for the upper body causes women to build muscle in the Arnold style. That is unlikely! Female hormones and physiological characteristics determine our strength and muscle development, as well as the volume and contours of body parts. You are not a professional bodybuilder and you shouldn't worry about becoming like him.
In fact, the female body contains about ten times less testosterone than the male body. Girls with higher testosterone levels, compared to average women, gain muscle mass faster, but all women can train their back, arms and chest without the fear of becoming the Hulk.
To improve your physique and create the athletic figure most women dream of, you need to develop your back muscles, triceps, biceps and delts! Muscles aside, the benefits of strength training for the upper body are enormous. Here are just a few reasons why you should include it in your training schedule.
1. Strengthening bone tissue
Osteogenesis and remodeling are processes by which the body adapts to changing loads by changing the mass, structure of bones and removing weak or damaged bone tissue... The contraction of the muscles attached to the bones is the stress that causes the bones to change and become stronger. The stronger your muscles, the stronger the bones must be to handle. muscle contractions... Bone sculpting helps prevent fractures and prevents the development of osteoporosis.
2. Connective tissue
Tendons, ligaments, and cartilage are what hold our bones together. Weakening, these connective tissue elements are at risk. Strength exercises for the upper body strengthens connective tissue in the elbows, shoulders, neck, spine, wrists and hands, improving joint function and stability. Excellent injury prevention.
Upper body strength exercises strengthen connective tissue in the elbows, shoulders, neck, spine, wrists, and hands to improve joint function and stability
3. Muscle growth and fat burning
Strength training increases lean body mass while simultaneously decreasing body fat stores. The higher the ratio of muscle mass to adipose tissue, the more metabolically active your body becomes. In a body with an active metabolism, the basal metabolic rate increases, the oxidation of fats is accelerated and energy consumption in the form of calories increases. In other words, you burn more calories and fat just by carrying more muscle mass!
4. More confidence, higher results!
With all of the above in mind, harmonious upper body development boosts self-esteem and puts you into Major League... In the American Journal of Propaganda healthy way life ”were published interesting data. Scientists have come to the conclusion that women engaged in strength training three times a week, achieve more significant improvements in figure in comparison with girls, who are limited to three walks a week (although walking is still better than sitting on the fifth point all day long). The feeling of one's own strength fills both body and mind with confidence.
5. Lots of benefits every day
Although we are used to associating strength with sports victories, powerful muscles in the arms and back will make it easier to solve many daily tasks. You can do without outside help move furniture, carry all packages from the supermarket in one go, lift boxes without back pain and much more! Feeling your own strength is not only cool, strength gives you independence, because you can easily cope with many daily activities.
Action plan
These workouts are structured as a deadlift / bench press. In front of you, so that within a week, the flexors and extensors receive an equal share of the load.
In this split workout, the flexors and extensors receive an equal proportion of the load.
- In Workout A, you will perform a bench press motion that uses your pectoral muscles as the main driving force. At the same time, you will work your shoulders, trapezius muscles and triceps - they will act as a support group.
- During Workout B, you do the pulling exercises. These movements involve an extensive network of muscles covering the back. Others include the trapezium and rhomboid muscles of the upper back, the latissimus dorsi, and the erector spine, which extends from the neck to the lumbosacral region. In these exercises, small muscle groups work in conjunction with the biceps.
I recommend performing each complex once a week, the break between workouts is 3-4 days. Exercise on the suggested program for 4 to 6 weeks, and on the days between the proposed workouts, work your lower body.
The program is designed for those who, for whatever reason, cannot train their legs or the top lags behind the legs.
1 day (top pectoral muscles, front delta, long biceps head, press)
1) Bench press in an incline 4 sets of 12, 10, 8 and 6 reps. The approaches are performed in a pyramid - with each approach we increase the weight and decrease the number of repetitions. The latter approach is abandoned. This exercise can be performed in different variations - you can choose your favorite exercise, or you can alternate. For example: Bench press with a barbell, with dumbbells, in the Smith machine, in the Hammer machine. I alternate each exercise so as not to induce addiction. The main thing is to hook the upper chest.
2) Concentrated Upper Chest Exercise 3 sets of 10 quality reps with a sail-second delay in peak contraction. Maybe a crossover in the lower block or dumbbell breeding on an incline bench.
3) Swing forward 3 sets of 10 reps. You can choose either a barbell or dumbbells.
4) Biceps curls 3 sets of 12, 10 and 8 reps. You can choose to lift the bar for biceps or lift the dumbbell for the biceps. It is important to work the target muscle as much as possible, so choose the right weight.
5) Press. Choose 3 different exercises and do 1 set of 30 reps each in a circular pattern without rest (this makes one large nested set).
Day 2 (back width, middle and back deltas, Triceps, lower leg)
1) Pull-ups or deadlifts top block 10, 8, 8, 6. Performed in the pyramid. Choose the exercise that suits you best. The latter approach is abandoned. Pull-ups are performed in a forceful style (with weights if necessary).
2) Standing dumbbell swings 3 sets of 10 reps. It is necessary to make heavy swings in high-quality technique.
3) Bent Over Dumbbell Swing 3 sets of 15 reps.
4) French press lying down (either with a barbell or with dumbbells) 12, 10, 10, 8 reps.
5) Favorite lower leg exercise 3 sets of 30 reps.
Day 3 (Middle chest, anterior delta, short biceps head, abs)
1) Bench press on a horizontal bench 4 sets of 12, 10, 8 and 6 reps. Performed in a pyramid. Exercises: Bench press with a barbell, with dumbbells, in the Smith machine, in the Hammer machine - choose one of the above, suitable for you, or alternate weekly.
2) Concentrated exercise 3 sets of 10 reps. Either a crossover, or breeding, or a butterfly - choose the right one, or alternate. It is important to work out the target muscle as much as possible.
3) Swing forward 3 to 10. Either dumbbells or a barbell.
4) Exercise for the short biceps head 4 sets of 12, 10, 8 and 8 reps. Exercises - Scott lifts (barbell or dumbbells), concentrated dumbbell curls. Choose one exercise that is most suitable for you or alternate.
5) Press according to the standard scheme.
Day 4 (Back thickness, middle and back deltas, Triceps, lower leg)
1) Row barbell / dumbbell in an incline, linkage in the hammer simulator 4 sets of 10, 8, 8, 6 reps. Choose any of the above exercises and perform in the style of a pyramid, the last approach is abandoned.
2) Sitting dumbbell swings 3 sets of 10 reps.
3) Back delta swing 3 sets of 15 reps. If there is no simulator, perform as standard with dumbbells in an incline.
4) Triceps press in the simulator 3 sets of 10 reps. Perform any favorite variation in the block.
5) Exercise Nagging 3 sets of 12 reps. It is performed in a power style with a "decent" weight.
Conduct trainings every other day: Mon, Wed, Fri, Sun. Or, if the gym does not work on Sunday, do one workout after another, and then every other day, for example: Mon, Tue, Thu, Sat.
This exercise is a "classic" exercise for back muscles. Most often it is referred to as basic exercises... Traction of the upper ...
show exercise technique
- set the weight in the simulator at which you can perform the exercise without distorting the technique
- sit on the seat and fix your feet under the bolster (the height can be adjusted
- grab the handle with a straight grip, placing your hands slightly wider than your shoulders
- as you exhale, slowly pull the handle to the middle of the chest, while the shoulders should be lowered, the elbows should be directed downward and the natural deflection in the lumbar region should be maintained
- while moving, it is necessary to slightly bend the chest forward, and at the end bring the shoulder blades
- release the handle slowly and under control, controlling its movement
- make sure that your gaze is directed forward, and the movements are performed slowly and without jerking
- repeat as many times as necessary
Exercise number 2
Unlike the barbell press, the dumbbell press allows for a greater range of motion, which involves more than just ...
show exercise technique
- sit on a bench without leaning on the back, pick up the dumbbells and only then lie on the back
- bend your arms up to right angle at the elbow
- spread your arms to the sides so that your elbows are in line with your shoulders and your palms are facing forward (away from your face)
- as you exhale, push your arms up
- at the top, bring your hands closer to each other above your head
- linger for a couple of seconds at the top point
- lower your arms along the same trajectory slightly below shoulder level and immediately begin to perform the exercise from the beginning
- repeat dumbbell bench press incline bench the required number of times
Exercise number 3
One-handed dumbbell pull to the waist is one of the “classic” isolation exercises, with an emphasis on the lats ...
show exercise technique
- select the required weight of the dumbbell and place it near the bench
- rest your right hand on the bench and right foot as shown in the video
- the left leg is almost straight and stands to the left of the bench
- the body should be parallel to the floor, and the lower back maintains a natural deflection
- take the dumbbell in left hand and as you exhale, begin to pull up and a little back (so that the elbow is directed towards the belt)
- try to keep your hand as close to the body as possible
- raise your arm as high as possible, but so that the opposite shoulder remains motionless
- ideally, at the end of the movement, the elbow should be slightly above shoulder level
- lower your arm along the trajectory down and slightly forward, feeling a stretch in your back, and repeat the exercise again the required number of times
- at the bottom of the movement, the elbow should remain slightly bent
- for the right hand, the exercise is performed in the same way and involves changing the supporting leg
- repeat alternate pull of the dumbbell to the belt the required number of times
Exercise number 4
The alternating standing dumbbell press strengthens the front and middle delta... Doing the press with one hand connects the muscles to the stabilizers ...
show exercise technique
- take dumbbells and stand up straight with your knees slightly bent
- raise your arms so that your elbows are at shoulder level, your palms are facing forward, and the angle at the elbow is right
- as you exhale, lift right hand above yourself so that the dumbbell is above your head
- do not fully extend the elbow at the top
- slowly, along the same path, lower your right hand down so that the elbow is slightly below shoulder level
- immediately perform the exercise with your left hand in the same way
- repeat the alternating dumbbell press on the shoulders the required number of times
Exercise number 5
Dumbbell Breeding on an Incline Bench creates a more rounded shape upper area pectoral muscles. Also it ...
show exercise technique
- set the angle of the bench back to 35-45 degrees in relation to the floor
- the lower part of the bench (it is usually adjustable) also lift up - so you will not "slide"
- sit on a bench, pick up dumbbells and only after that lie down and fix your position, resting your feet on the floor
- lift your arms up over your chest so that your palms are facing each other and bend your elbows slightly
- from this position, spread your arms down in an arcuate trajectory so low that you can feel the stretch of the pectoral muscles well
- as you exhale, bring your hands together along the same trajectory
- it is very important that the angle at the elbow remains unchanged
- do the required number of times
Exercise number 6
In my opinion, the extension on the upper block is one of the most effective exercises for triceps, allowing you to ...
show exercise technique
- face the machine and grab rope stick so that the palms are facing each other
- bend your legs a little, take your pelvis back and tilt your body forward
- press your elbows to the body and make sure that they are motionless
- on exhalation, extend the arms until the triceps fully contract and in the lower position, slightly spread the hands to the hips
- then put your hands up again
- natural deflection should be maintained in the lower back, and the shoulders should be straightened back
- do the exercise only with the strength of the triceps and do not allow strong rocking of the body
- repeat the extension of the arms on the upper block the required number of times
Hello everyone. In this issue you will learn upper workout for girls in gym. For those who temporarily do not have the opportunity to train their legs for some reason, we will train the top for now.
In order not to lie on the couch, we will train at least what we can! What problem areas do women have? This is the triceps, back, upper chest. And the first exercise is pull-up in the gravitron.
A bit of technical nuance. We climb onto the simulator, we take it wide grip we put our feet on the platform, look at the top, deviate a little. And as we exhale, we bring the shoulder blades upward, fixing themselves.
We stretched out on inhalation, completely lowered the back. And so we do 20 repetitions. Do not forget that the movements should be smooth, completely stretched the back completely reduced.
It is on the gravitron that a smooth pull-up and a smooth stretching are done. Lovely girls and you want to know how to effectively pump up the buttocks in the gym? The second exercise is upper block thrust wide grip on the head.
We take a wide grip, sit down. The head is slightly lowered to the bottom and on the exhale we bring the spatulas together, on the inhale they are fully stretched. Girls and women should definitely watch the upper body, summer is coming and when you put on dresses and Olivier hangs on your back! Not in order! Let's get rid of it!
Remember to do at least 20 reps and tighten your back muscles. That is, do everything with your back, if your hands get tired, then the weight is too heavy. Reduce the weight you should do 20-25 reps. And we don't make the usual mistakes.
Most people jerk their hands stupidly, in this position the back does not work. You should fully stretch the muscles of the back and pull from the top position on the head, bringing the shoulder blades together. Without any jerks! Movements should be smooth! Only when correct execution exercises you can strengthen your back!
And for those girls who, for some reason or other, cannot attend the gym, I specially made a set of exercises for your back at home. And we continue to work out the back, do the deadlift with one hand in the slope.
We put our hand slightly forward, as we exhale, we pull the dumbbell to the waist. They stretched the back completely downward and reduced it on exhalation. You don't have to do stupid up and down. Please note: we stand at close range so that you feel comfortable.
Accordingly, the legs were placed in a spacer, the back is not even stooped. The leg should be placed slightly back and to the side for support. Do not place it too forward because it will interfere with the movement of the dumbbell.
Do not forget the most important thing to choose the right weight, do not grab a large dumbbell, you should feel exactly the back muscles! You need to do 20-25 repetitions, the back will be tight and taut and you can wear any dress! And the next great exercise bench press in Smith
Why is Smith good? If you move the bench correctly, it is very difficult to do it wrong. No need to hang too much, you should feel muscle burning during the exercise!
It is clear that on the first 5 repetitions it may seem to you Oops! It's easy for me! No need to flatter yourself, do 20-25 reps. If it's really easy then add weight, burning should be the last 5-10 reps.
Elbows at right angles, while inhaling, we lowered the bar to the top of the chest, while exhaling we squeeze. And another great exercise dumbbell press on an incline bench.
We set the bench angle to 30-45 degrees, took the dumbbells in our hands, lay down and raised them above the chest. Unfolded and lowered while stretching the top of the chest as much as possible. And on the exhale, at the expense of the pectorals, we reduce and connect the dumbbells. It is important not to move your arms too wide.
We lower them clearly to the shoulders, stretching the chest. And on the exhale, we do not squeeze them over the head, but press over the chest. Do not try to do unpleasant exercises faster just to get it done. You need to feel the muscle group that you are working on.
If your shoulders are tired, then the weight is heavy, take the dumbbells lighter and do 20 reps. Fix the movement at the lowest point for a couple of seconds.
Here is such upper workout for girls in the gym we succeed. Another problem area is triceps. Most women have undeveloped triceps.
It is important to stand at close range, do not forget to keep your back straight. You don't need to bend too much for a feline, just stand up with a straight back. The leg was set at close range, the arm was bent and as we exhale, we take it back. We do not move our hand strongly to the chest, make sure that the back does not twist.
When it is difficult for some, they begin to twist their backs. Do not forget to work on many repetitions 20-25 must do the exercise clearly! No backslashes by inertia, flat back and clear movements! Another exercise is reverse grip crossover triceps.
Let's Create More Triceps Stress! They pressed the elbows and tilted the body slightly. And on exhalation, we unbend the forearm, the elbows remain motionless.
You don't need to help yourself with your elbows. We work clearly with triceps! We continue to fight our problem hands and the simplest exercise
We put the handles along the line of the hips, the elbows look back too wide, we don’t put our hands. If you put your legs closer, it will be easier to do if you are an advanced user can do on straight legs. The backrest runs along the bench, the back should be flat.
And we stretch ourselves clearly at the expense of our hands! Many people help themselves with their feet, this is not right! In this exercise, we do as much as you can, to failure.
So you learned the main and effective exercise for problem areas how to combine them. Here is another set of exercises for beginners for you, the beginning of training in the gym for girls (legs)
The most important thing in training is a lot of repetitions, a little rest, the correctness of the exercises. Concentrate on the muscle group you are training. To be beautiful you need to do everything right!
Thank you for the attention. All the best friends !!!
Regards, admin