A prerequisite obtaining results is the presence of a training program. If you go to the gym, but do those exercises every time and in the order and quantity that comes to mind, you should not expect results.
On the other hand, mindlessly copying the training program of a professional who competes at Mr. Olympia can be even worse. It is especially sad to watch the guys who, weighing 60 kilos, are trying to work out according to the Arnold program for relief or according to the scheme for drawing biceps, when they themselves have no volume in principle.
In this section, each training program takes into account the peculiarities of training athletes of different experience and training levels. And most importantly, here you can choose a training program that suits you well with explanations at what stage of training it should be used. And as always, you can ask additional questions.
This section contains articles on bodybuilding workout programs. Here you can find information on various training programs ah and use them in practice.
Designed specifically to build your lower body on a single day, this four week leg workout program will showcase a unique training strategy and take you to a whole new level. short info Description of the program When the conversation comes to pulling glands, the so-called "day of the legs" comes to mind, which distinguishes men from boys, champions from amateurs and winners from imitators. To be honest, anyone ...
Improve your upper body program by effectively using supersets to train your chest and back in one day. Growth muscle mass not a momentary miracle, it requires years of dedication to the iron sport. But what do you say if you know what can be achieved desired results twice as fast? Too good to be true, isn't it? In this article, you will learn how to pump up your back ...
You don't have to exercise often to get strong and build muscle. Consider a low-volume, high-intensity training option. V last years I often come across the opinion that strength training in gym should be frequent. It would seem, why not? After all, quantity develops into quality? Of course, basic exercises like squats, deadlifts, and bench presses can be done often, and many do that ...
Even if you only have a couple of weeks, these workouts will help you to bulge your muscles and gain broad shoulders, powerful chest and big hands... If you've already made plans for the summer, but remember that you forgot to build up lean, strong muscle mass, don't worry: our summer express training program for relief will help you to increase the volume of your chest, shoulders and arms in the gym, while getting rid of ...
A set of exercises for the muscles of the chest and triceps in one day in the gym for men. The program is designed to develop the volume and relief of the target muscle groups in 6 weeks. The circuit is perfect for busy people who want to look fit but don't have time for long workouts. The program can be incorporated into 6 weeks of high intensity training that will transform your body. Is the program suitable for beginners? ...
Most beginners, having come to the gym, often begin to perform heavy basic exercises, without having a sufficient level of training for this. On the other hand, there are those who from the very beginning accustom themselves to training on simulators, without paying due attention free weights... However, these two categories of novice athletes are united by incorrectly constructed training programs, which they often write to themselves. In this article we will analyze best programs workouts in the gym for beginner athletes.
Training goals
Before starting to draw up any program, it is necessary, first of all, to determine the goals that the future program should achieve. Training targets can be physical parameters body (strength, endurance) and external (muscle mass, relief, weight loss, etc.). At the same time, physical parameters are trained mainly due to strength exercises, and external parameters require not only a special training regimen, but also adherence to the correct diet. This is their key difference. It is erroneous to believe that only with the help of training programs can you increase muscle mass, improve relief or provide efficient combustion excess fat.
On initial stage training, your training goals will not really matter, but after going through the basic stage of training, you will have an idea of what programs to use and to improve which parameters to work. Therefore, the stage of setting training goals is key.
Introductory stage of training
This stage must be present for any novice athlete. The fact is that at first, neither the muscles nor the cardio-respiratory systems of the body are fully ready for serious stress. In addition, you yourself are unlikely to know the limit of your physical capabilities. Therefore, the introductory stage of training includes work on all major muscle groups in minimum intensity and minimum volume.
The total duration of the introductory stage is 4 weeks.
Workout # 1 (Monday)
Workout# 2 (Wednesday)
| Exercises | Approaches | Repetitions |
|---|---|---|
| 2 | 15 | |
| 2 | 15 | |
| 2 | 15 | |
| 2 | 15 | |
| 2 | 15 |
Workout# 3 (Friday)
| Exercises | Approaches | Repetitions |
|---|---|---|
| 2 | 15 | |
| 2 | 15 | |
| 2 | 15 | |
| 2 | 15 | |
| 2 | 15 |
Basic training stage
At this stage, we have to work out in split-schemes, that is, on each training day, we will be specialized in pumping two specific muscle groups. The baseline workouts are more intense and voluminous, and also put more stress on the main muscle groups.
The basic training phase will include 2 training programs - one for intermediate beginner athletes, the other for lower intermediate level beginners.
Under the middle level means such a level of readiness at which an athlete can perform basic exercises with his own weight - pull-ups and push-ups from the uneven bars, at least on an average number of repetitions (at least 6-8).
Below average level means such a level of readiness at which the athlete cannot perform exercises with his own weight (pull-ups, push-ups from the bars) or performs them in a small number of repetitions (less than 6).
The total duration of the basic stage is 8 weeks.
The training frequency is 3 times a week.
Basic complex for beginner intermediate level athletes
| Exercises | Approaches | Repetitions |
|---|---|---|
| 3 | 12 | |
| 3 | maximum | |
| 3 | 12 | |
| 3 | 12 | |
| 3 | 15 | |
| 3 | 15 | |
| 2 | 15 | |
| 2 | 15 |
Workout# 2 (Wednesday): Shoulders + Legs
| Exercises | Approaches | Repetitions |
|---|---|---|
| 3 | 12 | |
| 3 | 12 | |
| 3 | 15 | |
| 3 | 12 | |
| 3 | 15 | |
| 3 | 12 |
Workout
| Exercises | Approaches | Repetitions |
|---|---|---|
| 3 | 12 | |
| 3 | maximum | |
| 3 | maximum | |
| 3 | 12 | |
| standing up | 3 | 15 |
| 3 | 15 | |
| 2 | 15 | |
| 2 | 15 |
Basic complex for beginner athletes of BELOW INTERMEDIATE level
Workout # 1 (Monday): Chest + Back + Abs
| Exercises | Approaches | Repetitions |
|---|---|---|
| 3 | 12 | |
| 3 | 12 | |
| 3 | 12 | |
| 3 | 12 | |
| 3 | 15 | |
| 3 | 15 | |
| 2 | 15 |
Workout# 2 (Wednesday): Shoulders + Legs
| Exercises | Approaches | Repetitions |
|---|---|---|
| 3 | 12 | |
| 3 | 12 | |
| 3 | 15 | |
| 3 | 12 | |
| 3 | 15 | |
| 3 | 12 |
Workout# 3 (Friday): Biceps + Triceps + Abs
Timko Ilya- the lord of all site and fitness trainer | more >>
Genus. 1984 Has been training since 1999. Has been training since 2007 .. CCM in powerlifting. Champion of Russia and South of Russia according to AWPC. Champion of Krasnodar Region according to IPF. 1 rank by weightlifting... 2-time medalist of the Krasnodar Territory Championship in m / a. Author of over 700 articles on fitness and amateur athleticism. Author and co-author of 5 books.
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Date: 2014-03-13 Views: 698 595 Grade: 4.8
For which articles are awarded medals:
Often people turn to me with the question: "Help me to design my workouts." I have a little negative attitude to such amateur performances, but I understand that it was, is and will be. Since not everyone has money for a coach. And there are also people who basically want to do everything themselves. And there are gyms where there is simply not a single coach. Or there is not a single sensible coach (which is not such a rarity). In general, be that as it may, it is quite within the power of any person who has at least a few months of training experience behind their back to draw up their own personal plan. But if you are a complete beginner, then it will be much more difficult for you. After all, you don't even know which muscles this or that exercise trains. Therefore, I recommend such people to use ready-made programs from this site. Well, everyone else who wants to play the game "his own coach", let's start slowly. And the first thing you should do:
I. Determine the main goal of training
In total, gym workouts can have 5 main goals:
- Increase in muscle mass and strength;
- Slimming;
- Increased strength (no change in body weight);
- Relief (no change in body weight);
- Maintaining the achieved shape.
II. Decide on the number of workouts per week
The number of workouts is determined by your goal and your capabilities (availability of free time, money and energy). If you just want to keep fit, then 2 workouts per week are enough. If you want to increase mass and / or strength, then it is advisable to have at least 3 workouts (although I know of cases when people grew great even with 2 workouts). Well, with weight loss or relief, there should be at least 3 workouts. And ideally 4 - 5. But be that as it may, people, as a rule, are forced to build on the availability of free time. Just don't deceive yourself. Soberly assess your capabilities and estimate how often you can visit the gym. After all, if you make yourself a plan for 4 workouts a week, and you walk only 2 - 3 times, then you will have to redo the plan again.III. Determine your exercise method
Personally, I distinguish 6 methods of doing exercises:
- (suitable for increasing strength and / or mass);
- (suitable for weight growth, weight loss and relief);
- (suitable for weight loss);
- (suitable for weight loss and relief).
IV. Decide on a set of exercises
Write down all the exercises you want to do in training. Moreover, it is better to immediately sort them by muscle groups. If you do not have enough experience, then problems with this may arise due to elementary ignorance of anatomy and biomechanics. Well, as a hint you can check out the article:. Or use the MENU - EXERCISES. Where they are already sorted by body parts. The amount of exercise can vary greatly based on your goals and the amount of exercise. For example, if you train 2 times a week to maintain shape with the combined method, then 10 basic exercises (5 per workout) will be enough for you. If you are actively losing weight with supersets of 5 workouts per week, then the number of exercises can be 40 or even more. V. Scatter exercise exercises
After you have written out all the exercises, you need to scatter them around the workouts. How to spread it depends on the goal. - 1 - 3 muscle groups per workout (depends on the number of workouts). Not more. That is, you do not need to try to pump all the muscles at every workout. As a hint, you can read:. Slimming- on the contrary, all muscles are trained a little at each workout. Here your task is to load the whole body and spend as much energy as possible. Relief- it is possible to divide by type, both when gaining weight, and by type, as when losing weight. It depends on the method of performing the workout, on the characteristics of your body and on the focus of your diet. Form support- well, there could be any option. Depending on how you achieved this form: through weight loss or through gaining mass.Vi. Determine the order of the exercises
Next, you need to prescribe the order of the exercises, which also plays an important role. Especially when gaining weight. When losing weight - less, but still you should not neglect this stage. When gaining mass and / or strength- you can put exercises in a block of 2 - 3 exercises one after another on one muscle group. And you can alternate muscles - antagonists (biceps - triceps, chest - back, etc.). In any case, at the end of the workout, you should score as much as possible exactly those muscles that you have outlined for today. Slimming- here the "block" is unnecessary and even harmful. You just need to alternate top - bottom. You can alternate between antagonists. But, by no means, not a block. The load should jump from one muscle to another throughout the entire workout. Only in this way can you load the whole body. Relief- you can either block or alternate antagonist muscles. In some cases, top-bottom alternation is suitable. But this, in my opinion, is a little unsuitable for relief. - any option. Again, it depends on how you arrived at this form.Vii. Determine the number of sets and reps
A very important parameter. After all, it directly affects. How more weight and fewer reps mean lower training intensity and less. I usually divide my sets (with warm-ups in mind) and reps like this: When gaining weight- 3 - 5 sets of 6 - 12 reps per basic exercises... And 3 - 4 sets of 10 - 15 reps in ancillary exercises. With increasing strength- 4 - 5 sets of 2 - 6 reps in basic exercises. And 3 sets of 8 to 12 reps in ancillary exercises. Slimming- 2-4 sets of 12-20 reps everywhere. Relief- 2-4 sets of 12-15 reps everywhere. Maintaining the achieved shape- 3-4 sets. The number of repetitions depends on your previous goal.VIII. Plan your weight change in training
Well, the last step is to determine how your weights and the number of repetitions will change from workout to workout. In the case of maintaining shape, relief or losing weight, this is not so important (although it also matters). But if you want to increase muscle mass or strength, then this is a very important parameter. And here, alas, everything is so individual and unpredictable that I cannot advise anything specific in absentia. Read the articles: and. There you can understand basic principles how it's done.Output
Yes, as you saw for yourself, training plan a very difficult process with a lot of nuances and different options... Over the course of my life, I have made over 1000 training programs. Although this is a very approximate figure. But I never make a plan for a person until I personally train him for at least a month without a program. Only after 1 - 2 months I already more or less know for sure what is more suitable for this or that person. If you have been training for at least a few months, you also have some idea of what suits you best and what you want to do with your body next. Therefore, thoughtfully and in the order in which I just told you, draw up your next training program. Well, for those who do not want to bother, I can draw up an individual training program.A workout program is what a man needs to make his body perfect.
After all, the combination of exercises, the frequency of exercises, and even the number of repetitions are of enormous importance.
We will analyze several options for classes for men with different purposes- for weight loss, for gaining muscle mass and with varying degrees of preparation.
Gym workout program
To properly plan your workout in the gym, first you need to decide on the goal that is being pursued. This could be:
- the fight against excess weight;
- muscle building;
- increase in strength indicators;
- relief improvement;
- support of the achieved form.
Choose only one direction. It is not worth it to be diffused: if you set two goals, then none of them will be fully achieved.
Warm up
Warm-up without training is healthier than training without warm-upWarm-up exercises they warm up the joints, their lubrication improves, as a result, the cartilage is less loaded. The tendons become more elastic and the risk of rupture is reduced. More effort develops in the muscles.
Warming up without further training is more beneficial than training without warming up.
Take 10 minutes to warm up. It is formed from the following components:
- Running, jumping, working on cardiovascular equipment - 4-5 minutes. The pulse should increase to 130-160 beats / min. This warms up the body as a whole.
- Rotational movements, and the whole body is loaded, especially the spine, knees, shoulders. This allows the joints to be prepared.
Basic workout plan
The advantage of the "base" is that the largest number of muscles and joints is involved in the work.
Main basic exercises:
- barbell squats;
- bench press;
- deadlift.
Before drawing up a personal program, the athlete selects exercises by sorting them by muscle group. Their number varies based on the frequency of training. If they go to the gym twice a week, a dozen exercises are enough, five for one lesson. This is enough to keep fit.
Then the exercises are distributed between workouts according to the following principle:
- mass building workout(strength): up to 3 groups are worked out (depending on the frequency of classes), exercises are built in blocks - 2-3 per muscle group, another option - antagonist muscles are trained in turn;
- excess weight: a small load on all muscles, in turn they load up and down, the principle of the block is not used;
- relief work: both the first and the second principle are possible, which depends on the characteristics of the organism, the nature of the diet; exercises are performed in the same order as when gaining weight;
- shape support: depends on how the form was acquired.
Duration basic training- 40 minutes, no longer. During this time, the athlete spends all the testosterone.
The number of repetitions and approaches
This parameter especially affects the intensity of training. Sets and reps, including warm-ups, are distributed as follows (sets / reps):
- for muscle growth: basic - 4-6 / 6-12, auxiliary - 3-4 / 10-15;
- increase in strength: basic - 4-7 / 2-6, auxiliary - 3 / 8-12;
- excess weight: 3-4/12-20;
- relief: 3-4/12-15.
For muscles to grow, they need stress.... Such stress is changing the repetitions of the exercises (adding or reducing), increasing the weight, changing the method of doing the exercise. Then the body does not have time to adapt to the stress. Another factor is the replacement of exercises in the program with similar ones, then the same muscle groups begin to work differently. You should add unfamiliar movements to your workouts.
Stretching
This block is also performed before starting a workout. Stretch:
- quads;
- femoral biceps;
- outer, inner thigh;
- buttocks;
- small of the back;
- caviar.
Stretching is performed for 5 minutes, more rigid groups work twice as long.
Programs
Slimming
The training is carried out by supersets. Exercises in pairs are performed one after the other, then take a break for 2-3 minutes, and repeat the pair. When the initial level is mastered, the number of repetitions and sets increases.
| Workout number | Pair | The exercise | sets / repetitions |
| 1st | 1 | Twisting on an incline gymnastic bench | 3/12 |
| 3/10 | |||
| 2 | Barbell Squat (Shoulder Squat) | 3/10 | |
| Deadlift, upper block | 3/10 | ||
| 3 | Bench press from the chest, standing position | 3/10 | |
| Lying Leg Curl | 3/12 | ||
| 4 | from the gymnastics bench, behind | 3/10 | |
| Broach with a barbell, position - standing | 3/12 | ||
| 2nd | 1 | Raising legs in support | 3/10 |
| using dumbbells | 3/10 | ||
| 2 | Dumbbell lunges | 3/10 | |
| Block pull (horizontal) | 3/10 | ||
| 3 | Bench press, performed from behind the head while standing | 3/10 | |
| Extension of the legs, performed on the simulator | 3/12 | ||
| 4 | Horizontal push-ups, perform with wide grip | 3/10 | |
| Curl of arms with weight (barbell), perform standing | 3/10 | ||
| 3rd | 1 | Twisting performed while lying | 3/10 |
| Hyperextension | 3/10 | ||
| 2 | Leg press | 3/10 | |
| 3/10 | |||
| 3 | Row from the upper block, performed with a narrow grip | 3/10 | |
| Bends, put a barbell on the shoulders | 3/10 | ||
| 4 | Walking behind a bench using dumbbells | 3/10 | |
| Dumbbell divorce, lying position | 3/10 |
The program is accompanied by a diet.
For building muscle mass
| Day, muscle group | The exercise | sets / repetitions |
| 1st, legs and chest | Barbell Squat, 60% Working Weight | 3/10 |
| Bench press | 4/10 | |
| Push-ups, performed on the uneven bars | 3/12 | |
| Incline Press | 4/12 | |
| 2nd | Recreation | |
| 3rd, lats, biceps | Pull-ups, performed with a wide grip | 4 / until tired |
| Pull of the bar to the belt | 4/12 | |
| Row using a T bar | 3/12 | |
| Hammers | 4/12 | |
| 4th | Recreation | |
| 5th, foot and shoulder muscles | Barbell Squat 80% Working Weight | 4/12 |
| Romanian cravings | 4/12 | |
| Seated press | 4/12 | |
| Chin traction | 4/12 | |
| swing to the sides | 4/12 | |
| 6th | Recreation | |
| 7th lats and chest | Bench press | 4/8 |
| Press, perform on an inclined plane | 4/12 | |
| Pull-ups, performed with a wide grip | 4 / until tired | |
| Dumbbell row | 4/12 | |
| Lower block thrust | 4/12 | |
| 8th, 9th | Recreation | |
| 10th, long back muscles, triceps | Deadlift | 5/8 |
| Shrugs | 4/20 | |
| Press ( narrow grip) | 4/12 | |
| French press from a standing position | 4/12 | |
| 11th, 12th | Recreation | |
| 13th, legs | Barbell Squat, 100% Working Weight | 4/10 |
| Leg press | 4/12 | |
| Romanian cravings | 3/12 | |
| Lunges | 3/12 | |
| Calf Raises | 3/20 | |
| 14th, 15th | Recreation |
For beginner athletes
Training for beginners teaches the body to stress, allows you to build muscle and increase strength.
| Day | The exercise | sets / reps |
| 1st | Crunches on the Roman chair simulator | 3/10 |
| Goat bends | 3/10 | |
| Sumo squats, a barbell is placed on the shoulders | 4/12 | |
| Seated Press | 4/12 | |
| Row to the chest from the upper block, performed with a wide grip | 3/10 | |
| Half-over with a weight (barbell), performed with a wide lying grip | 3/10 | |
| Flexion / extension of the hands | 3/10 | |
| 2nd | Raising legs on the horizontal bar | 3/10 |
| Rear bench push-up | 4/10 | |
| Pull-ups, performed with a narrow grip | 3/10 | |
| French press with one hand | 3/10 | |
| EZ Bar Curl | 3/12 | |
| Press on the chest simulator, performed while sitting | 3/12 | |
| Calf, performed in the simulator while standing | 3/12 | |
| 3rd | Extension of the back, performed on the simulator | 3/10 |
| Twisting, use the "Roman chair" trainer | 3/10 | |
| Deadlift, performed with dumbbells | 4/6 | |
| Barbell Lunges | 3/12 | |
| Barbell press, performed while standing or sitting from behind the head | 4/8 | |
| Swing forward using one dumbbell | 3/10 | |
| Side swings by hand, from the lower block | 3/10 |
For advanced athletes
after 2 years of constant exercise, muscle growth slows down The difficulty of drawing up a program for such an athlete is that after the first or second year, muscle growth stops. Then the training is organized according to a different principle. The program is built according to the following principles:
- High intensity.
- The working weight is chosen such as to carry out the program with it.
- The sequence of the described exercises changes with each new workout.
- The muscles are worked out with two basic and the same auxiliary exercises.
- The athlete rests for about 3 minutes between sets.
| Day | The exercise | sets / reps |
| 1st, chest muscles, biceps | Bench press, performed lying | 3/6 |
| The same, dumbbells | 3/8 | |
| Bench press, performed in the Hammer simulator | 3/12 | |
| Raising hands with dumbbells, perform lying down | 3/15 | |
| Lifting the bar for biceps, performed in a standing position | 3/6 | |
| EZ Bicep Curls | 3/8 | |
| "Hammer" | 3/12 | |
| Flexion of the arms using the block | 3/12 | |
| 2nd, foot and deltoid muscles | Leg press | 3/6 |
| Lunges performed with dumbbells in hands | 3/8 | |
| Extension lower limbs | 3/10 | |
| Leg curl | 3/10 | |
| Army press | 3/6 | |
| Press with dumbbells, performed while sitting | 3/8 | |
| Breeding dumbbells with an inclined body | 3/10 | |
| Reverse dilutions, use peck-dec | 3/12 | |
| 3rd, back muscles, triceps | Deadlift | 3/6 |
| Weighted pull-up | 3/8 | |
| Wide traction, runs on top block | 3/10 | |
| Deadlift | 3/12 | |
| Push-ups, performed on uneven bars with a weighting agent | 3/6 | |
| Bench press, prone position, close grip | 3/8 | |
| Extension of arms with a dumbbell, performed from behind the head | 3/10 | |
| The same, on the block | 3/10 |
For legs and buttocks
So that the body does not look disproportionate, there are special programs for pumping the leg and gluteal muscles. The workout includes the following exercises:
Trainings are carried out 1-2 times a week.
Complete program for 3 days
With regular exercise, this program will help bring the male body back to normal.
| Day, muscle group | Exercises | Approaches / Reps |
| 1st, chest muscles, abs, biceps | Bench press, lying position | 3/10 |
| Dumbbell press, performed while lying on a horizontal or inclined surface | 3/10 | |
| Horizontal push-ups | 3/10 | |
| Curl of the arms with a barbell, standing position | 3/10 | |
| Dumbbell curl, performed lying or standing | 3/10 | |
| Raising the pelvis, lying position | 3/10 | |
| 2nd, shoulder girdle, leg muscles | Squat using a barbell placed on the shoulders | 3/10 |
| Leg press performed in the simulator | 3/10 | |
| Leg extension performed while seated | 3/10 | |
| Leg curl performed while lying down | 3/10 | |
| Rise on toes | 3/10 | |
| Bench press, performed while sitting or standing | 3/10 | |
| Dumbbell press, take a standing or sitting position | 3/10 | |
| 3rd, back muscles, abs, triceps | Sumo | 3/10 |
| Pull-up on the horizontal bar | 3/10 | |
| Pull of the block to the height of the belt | 3/10 | |
| Hyperextension (reverse) | 3/10 | |
| French press, performed while lying down | 3/10 | |
| Extension of arms on the block | 3/10 | |
| Raising the torso, lying position | 3/10 |
Traditionally, they warm up first and stretch at the end.
Split workouts
These workouts involve working out specific muscle groups on different days. They are associated with high level load. Here's a four-day split for the experienced athlete.
| Day | What muscles | Exercises | sets / repetitions |
| Monday | Pectoral | Bench press with incline bench | 4/6 |
| The same, dumbbells | 4/6 | ||
| Horizontal push-ups | 4/6 | ||
| Tuesday | Back muscles | Deadlift | sets of 10-8-6-3 reps |
| Link rod | 4/6 | ||
| Deadlift | 4/6 | ||
| Horizontal thrust | 4/6 | ||
| Thursday | Shoulders, arms | Bench press, performed while sitting, from behind the head with a barbell or dumbbells | 4/6 |
| Abduction of hands with dumbbells to the side | 4/6 | ||
| Lifting the bar for biceps | 4/6 | ||
| Bench press (narrow grip) | 4/6 | ||
| Friday | Legs | Squats, performed with a barbell | 4/6 |
| Leg press | 4/6 | ||
| Extension of the legs, performed while sitting | 4/6 | ||
| Calves standing | 4/15 | ||
| The same sitting | 4/15 |
How much to do?
every few months the lesson plan is adjusted Composing a workout is not an easy process. It requires adjustment, which is carried out after 1–2 months, in order to know the strengths and weaknesses of the athlete. Some exercises may not only fail, but also produce the opposite effect.
Depending on the level of fitness, the body gets used to the program in different ways:
- for beginners - 10-18 weeks;
- for those who have been studying for more than a year - in 8-10 weeks;
- for experienced athletes - 4–6 weeks.
If there is a need to change the training program, then they change not only the strength, but also.
With a constant frequency of loads, following the recommendations of the trainers, the first results appear within 1.5–2 months. But it is important to consider that different muscles develop in different ways. For example, abs are harder to build than arm muscles.
Also, the effectiveness depends on the method of nutrition. The food should contain a sufficient amount of protein, which is the building block of muscle.
So, you want to significantly increase muscle mass and create a sculpted abdominal? Here is a step-by-step introduction to the iron game that will help you get started right. Don't expect miracles to happen overnight. Building a body takes time, concentration and consistency.
This simple and straightforward beginner workout program will gradually introduce you to the basics of bodybuilding and provide a solid platform for further development... The good news is that it is in the first 6-12 months that you will get the most significant results.
However, it is very important that you immediately learn how to do the exercises correctly and adhere to basic rules safety to ensure that you do not get hurt when the load increases.
Workout
Building a body takes time, concentration and consistency.
If you are a beginner, you can train more frequently than advanced and advanced athletes. The reason is simple: when you have a lot of experience, you know how to tense muscles harder and can cause more damage that will take a long time to recover from. Beginners, in turn, have muscle soreness, but they recover faster, since the muscle damage is not so serious.
If the word "damage" makes you flinch, don't worry. For the bodybuilder, moderate muscle damage is beneficial as it forces the body to repair and re-compensate (grow) a little to prepare for future workouts. This is the essence of bodybuilding - a constant cycle: one step back, two steps forward, which repeats over and over again from week to week.
If you remember this, it becomes clear why rest and sleep are so important, since it is at this time that the body takes those very two steps forward.
Therefore, instead of training each muscle group once a week, you can start with two workouts a week and then act as appropriate. Moreover, we are going to split the body over two days: top part body except abdominal on the first day, the lower body plus the abdominals on the second day. Since we intend to train each muscle group twice a week, this means that we can arrange the first and second day on Monday and Tuesday, for example.
Then we repeat the first and second day again on Thursday and Friday, leaving Wednesday and weekends to rest and relax. Next week, you start all over again on Monday, that is, the first day, and so on.
We want to introduce you to the basics, so we will focus mainly on classic exercises... Once we master these more simple exercises, we will move to the next level with a new focus on more difficult ones, polyarticular exercises... It is now more important to learn how to do the exercises correctly and achieve the correct feel for each exercise, rather than lifting as large weights as possible.
Some exercises, such as the high block deadlift and most side dumbbell raises, are especially difficult to get to work. target muscle if you use too heavy weight... Start easy; choose a weight that you can correctly lift 10-12 times and increase the load as you practice the technique. Track your workouts - write down the weight and the number of repetitions in a notebook or a special training diary so that you can check it later.
When doing exercises such as pulling down on a high block or lifting dumbbells to the sides, it is especially difficult to get the right muscle to work if you use too much weight.
Approximate training program
Monday (top)
Hack squats
Tuesday (low)
Wednesday: Rest
Thursday (high)
Friday (bottom)
Saturday: Rest
Sunday: Rest
Diet
To maintain your new, more active image life, you need to rethink your daily diet. There is no one type of "perfect diet", but there are general guidelines that you can follow, whether you are a skinny teenager or over 40 and overweight.
Skip unhealthy foods. Trust me, this is your most important step. Fast food, candy, soda, and other bullshit not only give you the calorie surplus to turn into the Michelin ad man, it also overwhelms you with empty calories that keep you from getting the nutrition you really need!
This is a big mistake, as fiber is needed to keep your digestive system in shape. You need a stomach that will keep up with your new, more intense nutritional needs, so make it your habit to get fiber with every meal (except for meals immediately after exercise).
The importance of water cannot be overstated. If you are dehydrated, you may not be able to function properly. Negative consequences range from lethargy and fatigue to headaches and nervous breakdowns. Make sure you drink enough water, not coffee and soda, throughout the day, not even on training days.
Try to divide your meals into several small portions.
Many bodybuilders aim to consume about 4 liters of water per day, but you probably need to consider your body weight, climate and activity level.
Try to divide your meals into several small portions. This will help you stabilize your blood sugar levels and ensure a steady flow of nutrients into your body.
Avoid eating carbohydrates late at night. Are the main source of energy for training, they work in much the same way as gasoline in a car.
However, unlike a car, you cannot fill up a full tank and leave it overnight. Instead, large servings of carbohydrates at night will be processed by the body and stored as body fat if there is no immediate need for additional energy.
Continuing the car analogy, in the morning you will have an almost empty tank, but you will gain a little fat. If you're in the middle of a late night snack, choose an all-protein meal as protein won't be stored as fat and will also provide additional building blocks while your body recovers, which means sleeping.
Your goal now is to cleanse your diet and reinforce the habit of recording everything that goes into your body every day. In the next level, we'll dive deeper into strategies for gaining or losing weight, but let's start by setting a kind of benchmark for ourselves.
First, keep a diet diary that you can use on a daily basis. It could be a section in your workout diary, or an “electronic assistant,” or a small notebook that you carry in your pocket.
In any case, it should have columns - when, what, calories. If you want to make life easier for yourself in the future, you can also highlight columns for proteins, carbohydrates and fat.
Your next step is to start writing down everything you eat throughout the day. Watch yourself so as not to deceive yourself, if you have eaten a chocolate bar, write it down immediately so as not to “forget” about it later.
Manufacturers often try to make their products lower in calories by using tiny portions. Recalculate the calories to match your actual serving. It seems to me that anyone who honestly believes that there are only two servings in half a liter of juice is a strange person.
To count calories in unpackaged foods, such as fruits and homemade foods, buy a calorie counting book that provides rough information based on weight or volume of food. Choose a book that takes into account the protein, fat and carbohydrate content of different types food.
Keeping track of your eating habits will help you resist the urge to eat unhealthy foods, simply because you now have to face the truth - how many calories each such food adds. It may be true that happiness is in ignorance, but ignorance will not help you get a great body.
To further improve your diet, follow the basic guidelines outlined earlier in this section. Simply put, cleanse your diet and establish new, healthy eating habits to prepare for a more advanced level. We present to your attention a clear diet plan for someone who is active in the gym and wants to build muscle.
Approximate diet
1st meal
1 cup
5 proteins
1 banana
1 glass
2nd meal
1 serving
2 cups
1/2 cup
3rd meal
Muesli
1 bar
1 small apple
1.5 cups
4th meal
1 can
1 glass
5th meal
Protein shake
1 glass
Additives
Sports nutritional supplements can help you in your endeavors. Using supplements wisely will not only provide you with all the nutrients you need, but it will also give you extra strength, speed to recover, and prevent injury.
However, figuring out what appears to be a seemingly endless list of supplements seems overwhelming for experienced bodybuilders and intimidating for beginners.
What works? What is just a bubble and marketing nonsense? And when you figure out what really works, which brand should you choose? Take advantage of a lucrative offer from a company you haven't heard of before and risk being disappointed, or choose a major brand and run out of money?
These are all serious questions and we will deal with them over time, but let's start simple. If you are a beginner, you should definitely have two nutritional supplements. In an ideal world, you would not even need this, but in reality it is difficult to get everything you can from food alone.
I'm talking about two main bodybuilding supplements: a multivitamin / mineral pill and supplemental protein.
Multivitamins / Minerals
It is the most basic and most important supplement in your arsenal. For your body to function optimally, it needs, and if you don't spend enough time planning and preparing every meal throughout the day, trying to avoid nutrients have not been destroyed in the cooking process, you need to take supplements.
It's not very fun, but if you only have to choose ONE supplement then that should be your choice. Multivitamins / Minerals can come in syrup, tablet, capsule, or even tablet and capsule packs. The choice of supplement form is up to you, but be careful with hard tablets.
Some tablets are so hard that they do not dissolve completely in the stomach and never give 100% possible benefits... It makes sense to test the hard tablets by soaking them in a warm (but not hot) vinegar solution for 30 minutes or so. If the tablet has dissolved, or at least has softened, it will work, but if it is still pebble-hard, you probably purchased a fake.
There are hundreds, if not thousands, of brands offering multivitamins / minerals. Choose a reasonable price from a reputable company. It is also important to find a supplement that has all or nearly all of the vital minerals and vitamins in the recommended daily dose.
You will find that the manufacturers differ slightly in the composition of the products, but never mind if you find a composition that is close to your mineral and vitamin requirements. Take a multivitamin / mineral with breakfast so you don't forget about it.
Protein Supplements
The main purpose of consuming protein supplements is to provide your muscles with additional “building blocks”. As mentioned earlier, muscle tissue needs protein in order for it to repair and grow, so your diet must match this increased protein requirement. However, it is often difficult to get enough protein from regular meals throughout the day.
This is where protein from supplements comes in. The most common form of protein supplement is a simple powder that you mix with milk or water in a mixer or blender, but you can also buy ready-made drinks and protein-rich sports bars (don't confuse with sugar-filled energy bars). You can even buy protein-fortified pasta and other foods. For now, we'll be discussing regular powder.
There are three main types of protein powder, although the lines have blurred in recent years. Here are the basic formulas:
- : powders high in high quality protein and carbohydrates. Very high in calories and suitable for naturally thin people who have problems with weight gain.
- Meal replacement drinks: a relatively balanced combination of proteins and carbohydrates with a moderate amount of calories. Convenient product for those who need to eat but don't have time to prepare real food.
- Pure protein drinks: they have no or almost no carbohydrates, they are completely composed of proteins. Low in calories; A serving can contain 40 grams of protein and 200 calories or less, making it a great choice for naturally stocky people who don't want to add more calories but still get the protein they need.
If you're thin and can't get enough calories from regular food, buy and try to consume as much of it as possible between meals. As the name suggests, meal replacement drinks are great if you're constantly on the move and don't have time to cook real food.
Last but not least, pure protein drinks can be taken as a snack, as well as to increase the protein content in breakfast, or right before bed to help your body grow.
Regardless of what type of protein drink you buy, don't get in the habit of skipping meals and drinking a protein drink instead. Supplements are just additives; your main food source should be good quality healthy food!
Moving to a new environment is always a challenge. There are concepts and unwritten rules that everyone but you takes for granted. Don't worry, you will get comfortable with everything over time.
When you choose gym, make sure you choose a room that is comfortable for you. Take your time - take a walk around the hall, look at the simulators, see how many people go to the hall, what people come. Also make sure you don't get to the gym for a long time. If you have to spend 30 minutes on a one-way trip, chances are good that you will start making excuses not to go to workouts.
If you are unsure about what exercises to do, hire personal trainer to make sure you are doing everything right. The key to success and injury-free is to master correct technique, it is better to immediately learn correctly than to relearn later. Many gyms offer a pair free lessons with a coach, take this opportunity!
When choosing a gym, make sure you choose a gym that is comfortable for you.
Learn gym etiquette. Let others exercise on the machine between your two sets, wipe the sweat off the machines, remove the discs when you finish exercising, and don't chat with people as they do the exercise. Leave your pager and mobile phone in your locker. And watch out for your personal hygiene - no one likes guys who smell like animals.
Make sure you get enough sleep. Most of your growth happens in your sleep, not in the gym, so don't take away your growth by saving on sleep. Another obvious benefit of good sleep is that if you get enough sleep, you have more energy and can exercise better, which will increase the effectiveness of your workouts. On the contrary, a person with constant sleep deprivation is exhausted even before he even entered the gym. Such a person may even be injured due to a lack of mental concentration.
Remember, your body doesn't care what day of the week it is, so adjust your schedule to suit you. One caveat: try to exercise on machines when you feel energized. Larks usually have no problems with early workouts, but the "owls" probably great benefit will bring evening workouts.
If you are a beginner, your goal is to learn how to lift properly, not a lot. In addition to what you must do correctly, there are some safety rules you must follow to reduce the risk of injury now and in the future.
Hire a personal trainer or exercise regularly with a friend to make sure you are not putting yourself at risk of injury. There are several advantages - a person who knows you can understand when you need or don't need a helping hand, and last but not least, you don't have to go to the first person you come across who may have attention span issues.
Avoid overstraining your joints like the plague. It is correct to achieve full range of motion during the exercise, but overloading the joint beyond its natural capabilities means asking for trouble. In most cases, this is not even a conscious action.
A classic example is this. We constantly see people who, after completing a set of exercises, sit for only a couple of seconds. Their thigh muscles are on fire, so they relax the muscles, take a few breaths and stand up. No harm here, right? False, the whole exercise puts a huge load on knee joints virtually without any muscle support.
Exercise regularly with a friend so that they can make sure you are not putting yourself at risk of injury.
Of course, this does not cause direct pain, so people do not consider it a problem until the day they have reached such a weight that something in the body breaks down. Then the pain is more than enough. This applies to elbows, wrists, shoulders, and virtually all joints.
If you are doing the calf press on a classic leg press machine, always use a safety stopper. They won't interfere with your calf work, but if your foot slips off the disc, you'll be quite glad you did. Otherwise, you will be hit by a few heavy discs with sharp metal edges, and you can say goodbye to your kneecaps.
Learn to voluntarily contract the abdominal muscles and keep the middle of them in a tense state. This will help stabilize your torso and avoid unnecessary sprains on your back. Remember, injury-free is an important step towards long-term success. Make it a habit to always strain during curls, presses, or lifting weights, especially when doing exercises with your arms extended upward, such as the standing press.
Don't forget to use correct technique lifting weights (back straight, knees bent, abdominal muscles tense) when removing and putting on discs. Just because this is not an exercise does not mean that you can ignore the safety rules when handling 20kg discs. Also control the capture of discs. If your palms are sweaty, you risk dropping the discs on your leg and breaking your fingers if you don't wipe your palms first.
Some people like to use a "monkey" grip, that is, hold the bar without grabbing it with your thumb. This is a bad idea for two reasons. When you do the bench press, you have to tilt your arm back so that the bar does not slip out of your hand and decapitate you.
Unfortunately, this means that the bones in the forearm and hand will rub against each other, which can become quite painful if it becomes a habit. Secondly, there is a chance that a barbell part weighing over 80 kg will rub against your front teeth. It's pretty memorable event and it will leave a deep impression.
Correct attitude
Work, family commitments, and good old fashioned laziness are bits of life that will take you away from your scheduled gym sessions. Don't get me wrong, your kids' school play is important, but there is a big difference between a rare exception and constantly skipping workouts when the gym loses its position on your priority list.
As has been said many times, concentration and consistency are extremely important in the bodybuilding process, so I will share with you some tips on how to properly tune your mind.
Your first step is to define as specific a long-term goal as possible. “Getting in shape” is not a clear-cut goal. What exactly do you need? Gain weight in the form of quality muscle? Get rid of fat? How accurate is a kilogram more or less? Increase your strength? In this case, how much?
You need to establish exactly what level you want to reach and how you will measure success. Realistically estimate how long it will take for you and write it down as a target date. If you are a beginner, you may find it difficult to estimate this time, but try to anticipate and leave some backlash for the estimated time frame.
Once you have a goal and a timeline, set a few milestones, such as once a month, to act as milestones. This helps to make the end goal less daunting, as an increase in the load of 5 kg each month is quite realistic, while an increase in load of 40 kg by April may seem ghostly and discouraging. As additional motivation, you can give yourself a small reward every time you achieve your goal.
Concentration and consistency - important conditions bodybuilding success
Another important part of getting the right mindset is positive thinking. Of course, it has become a cliché, but that doesn't make it any less true. If you start a diet and think that you will not lose a single pound, what do you think will happen? Most likely, in a week you will be eating pizza and drinking it with beer. Fortunately, it works in the opposite direction as well.
Arnold was an extremely successful athlete, not only because of his exhausting daily training, but also because he pushed for victory. In his mind, he was already winning before he went on stage, and, as history shows, this is exactly what happened over and over again. You can use this technique to achieve what your everyday life fits your plans.
At the beginning of each day, close your eyes and consider how you want to live it. Imagine your healthy meals one by one (imagine skipping donuts in a meeting), walking to the gym, what you will do during your workout and how you will feel, and end up going to bed on time ...
The more detail the better. Repeat this exercise every time you are tempted to postpone your workout or otherwise deviate from your plan.