Training programs. Gym workout programs
> Don't be discouraged if you see the rules here too. You remember: a competent attitude - faster progress. Consider an example training program with classes 3 days a week: Bench press (8 sets): 10; 8; 4; 2; 2; 4; 10; 10 Bent Over Row (6 sets): 15; 10; 8; 6; 10; 15 Press crunches (three sets to failure) Deadlift (8 sets): 10; 8; 4; 2; 2; 4; 10; 10 Standing barbell lift for biceps (6 sets): 15; 10; 8; 6; 10; 15 Army press (4 sets): 15; 10; 8; 10 Squat barbell (8 sets): 10; 10; 5; 3; 3; 5; 10; 15 Sitting leg raises (4 sets): 15; 10; 10; 20 Pull-ups (three sets to failure) Especially attentive readers now, most likely, are indignant and are preparing to write angry reviews, because no more than five repetitions in one approach were said above. Wait a little, now everything will clear up. The main exercise of the training day is the first in the program. You are still full of energy and can do it with full dedication. Pay attention to the third, fourth, fifth and sixth approaches - these will be your working approaches. The first two are warm-ups, working with large weights without a warm-up will be a suicidal decision for your muscles and joints. The final two sets are needed to pump blood through your muscles (pampa) as much as possible. During squats, there will be more repetitions. This is due to the peculiarity of the muscles of the legs, they need to be kept a little more under load. The second exercise in the training schedule is necessary for the coordinated development of the entire muscle corset. Muscles should not only be big and strong, they should also look aesthetically beautiful on the body. Lagging muscle groups are always conspicuous. For example: underdeveloped leg muscles are a common and common sin of gym lovers. The final exercise is a kind of hitch, and on the third day, pull-ups on the horizontal bar also stretch the spine after heavy loads. Stretching at the end of each training day is a great solution. For beginners, this program will suit very well, and if you alternate it with this training program, then a stable increase in mass and strength will be provided to you for the next two to three years. Each athlete will then need to adjust each training course to suit their individual needs and potential. Athletes often need to improve their strength performance in a particular exercise. And here the question arises: how to train properly without harming other muscle groups? All of you know what's in strength exercises there are three main whales? These three whales are: The bench press is a favorite exercise for athletes. The most common question we hear is “How much do you press?”. Therefore, many try to focus on the bench press in their workouts, unfortunately, a small number of iron sports fans achieve success. Take note of the following program for developing strength in the bench press: First training day: Second training day: Third training day: In this program, only work sets are indicated, do not forget to do two warm-up sets before doing heavy exercises. This does not apply to ab exercises and pull-ups on the horizontal bar. A difficult and unloved exercise by many. If you are working with a deadlift, then your body and central nervous system get a lot of stress. The main thing here is to give the body a good rest between workouts. You should not do exercises to develop strength in the deadlift more than 1 time per week. Highlight a separate day of your training program, and break the rest of the muscle groups into two training days. Deadlift training day: The percentage of weight is taken from your one-time maximum. Be careful when doing these exercises. Give Special attention technique. Use safety straps. After all, you need a healthy and strong muscle corset, and not back problems, right? Squats, like the bench press, need to be trained 2 times a week. The only difference is that one day you do strength sets, and the next to develop muscle mass. First training day: Second training day: Third training day: Here also do not forget to warm up before heavy sets. Surprisingly, with the growth of strength indicators in the squat, the strength indicators in other exercises also increase. Legs are your foundation, don't forget about it. Many athletes prefer to combine training programs for strength and mass, for strength and endurance. But it should be noted that for better efficiency it is better to train in periods. And when combining a training program for strength and endurance, you need to be extremely careful, with this type of training, your heart receives exorbitant loads. Strength training is very important big muscles you just have to be strong. Now you have learned how to improve your strength qualities. It will also be useful for you to know about. And now I propose to find out about how to shoot a movie about Thor. This is very impressive progress. If you have no time or are dumb to go to the gym, then you can train the strength of your hands with the help of. Also check out this video. Here are the top 4 strength and mass exercises for the natural. That's all, I say goodbye, subscribe to blog updates and share interesting articles with friends on social networks. As the Jedi said in the movie star Wars': May the force be with you. We are waiting for your questions in the comments.Strength training three days a week
First training day:
Second training day:
Third training day:
Training to develop strength in various exercises
We have translated from scientific language into human language several important knowledge that will help you grow muscle in the most effective way.
We believe that almost everyone who reads texts and fitness understands that exercise can increase both strength and muscle size. However, there is a clear difference between strength training, and training aimed specifically at increasing muscle size.
How muscles grow
By itself, weight training does not cause muscle growth. But the load received in training causes fatigue and stimulates physiological mechanisms, which are mainly during rest and cause the muscles to increase. Growth occurs as a result of an increase in thickness muscle fibers and fluid volume in muscle cells.
The ability to gain muscle mass depends on gender, age, weight training experience, genetics, the amount and quality of sleep, nutrition and fluid intake, and even stress levels can affect the ability to increase mass. For example, work overload or insufficient sleep can significantly reduce muscle growth, despite proper workouts and food.
Mechanical and metabolic stress
There is no doubt that if you regularly and correctly draw iron, then this leads to an increase in muscle volume and strength, however, scientists still have not decided what exactly causes muscle growth.
Training causes two specific types of stress: mechanical (micro tears in the muscles - read more: "") and metabolic (starting chemical recovery processes due to the energy expended by the muscles), and both can provide the necessary stimulus for muscle growth.
The problem for research is that both mechanical and metabolic stress act in pairs, and it is not easy to isolate the effect of each of them separately on muscle growth.
"Slow" and "fast" muscle fibers
To develop an exercise program for maximum muscle growth, you need to understand the physiology.
There are two main types of muscle fibers: slow twitch and fast twitch. Fast twitch fibers are larger in diameter than slow fibers and therefore occupy a more prominent place in your muscles.
"Slow" fibers are also referred to as aerobic, due to their high oxidative abilities, which enable them to contract for a long time. They are best suited for long-term, low-effort activities (such as long-distance running).
Fast twitch muscle fibers have a high threshold of excitation, as well as a high speed of signaling, and are better suited for fast efforts (so runners on short distances look like athletes compared to stayers). In other words, it is precisely these fibers that are needed to successfully pull a heavy barbell.
Repetition method. If you want to grow, do sets to failure
It's not enough to just lift weights for high reps if it doesn't lead to muscle failure. The body stores and uses energy very efficiently, so if you repeat exercises with a constant load, this can limit the amount of mechanical (roughly, they will tear badly) and metabolic stress (little growth hormones are released) for muscles and minimize training results.
Simply put, for maximum muscle growth, it is advisable to do exercises to muscle failure (I can’t anymore!)
3 types of training
Scientists Zatsiorsky and Kremer in 2006 identified three fundamental types of training: the maximum effort method, the dynamic effort method, and the repeated effort method. The first two methods are good for their purposes, but are not the most effective for muscle growth.
1. Maximum effort method
For this method, significant weights are used to increase the activity of “fast” muscle fibers (which we wrote about in more detail above). Roughly speaking, the maximum effort method is associated with lifting the maximum possible weight (respectively, and a small number of repetitions in the approach).
The main stimulus from the maximum effort method is mechanical (aimed at creating microfractures in the muscles), myofibrillar hypertrophy with a significant increase in strength and a moderate increase in muscle mass.
The maximum effort method is effective for developing strength, but not the best. effective remedy increase in muscle mass.
2. Method of dynamic forces
When training by the method of dynamic efforts, no Weight Limit, with the main emphasis on moving the weight as fast as possible for stimulation motor units.
This method is most effective for increasing the rate of force development and contraction power needed in many sports or dynamic activities. However, it does not provide enough mechanical or metabolic stress to the muscles needed to stimulate growth.
3. Method of repeated efforts
The method of repeated efforts does not provide for maximum loads, but the need to do exercises until muscle failure occurs (when it is no longer possible to complete any of the next repetitions in the approach).
The last few reps that have to be done through burning can involve all the fibers in the target muscle in contraction and cause significant overload. When using the method of repeated efforts, slow motor units are activated at the beginning of the approach, as they become tired, “fast” muscles will also be connected.
The repetitive effort method of exercising to failure is the most effective for muscle growth, science says. At the same time, it is important to work to failure. If the load is insufficient or the set is not performed to failure, stimulation of the “fast” motor units (as you read above, they are the main ones that give muscle volume) does not occur or the necessary metabolic conditions are not created that promote muscle growth.
Sleep and recovery are just as important as exercise and nutrition.
Rest is the most underestimated element of training. No matter how long you endured the pain of the last repetitions and how diligently you added protein and calories to your diet, it is not as important as the time it takes to promote nutrients and hormones for muscle protein synthesis after exercise.
Exercise and food are an important part of the equation muscle growth, but not all. Adequate recovery is very important - it is necessary to give the muscles enough time to replenish glycogen stores and the processes of reconstruction and creation of new muscle tissue.
The recovery required for muscle growth is 48-72 hours between workouts for a particular muscle group. This scientific argument, by the way, speaks in favor of split training - when each muscle group receives the main load, for example, once a week.
Inducing mechanical and metabolic stress during your gym workouts will only make sense as long as the hormones and substances needed for muscle growth are released during REM sleep. And this means that a good night's sleep is important for muscle growth after a workout. Insufficient sleep and recovery will spoil your efforts in the gym and at the dinner table. Moreover, sleep deprivation can increase adrenaline and cortisol levels, which can also reduce the ability to form new muscle tissue.
Sleep deprivation, poor appetite, long-term illness, and stunted growth due to exercise are all symptoms of overexertion that can significantly affect a person's ability to achieve their fitness goals.
“Under recovery” is another reason to think about overvoltage. “To promote muscle growth, you need time to rest ( active rest), providing the opportunity to fully recover,” says Schoenfeld (2013).
Training program for gaining muscle mass
Number of repetitions
Science suggests that for maximum muscle growth, choose the weight so that you do 8-12 repetitions to muscle failure - it's good that almost every trainer in the gym seems to know this simple fact. True, now, unlike you, not everyone knows exactly why.
The amount of rest between sets
Short or medium rest between sets (30 seconds to 2 minutes) can cause significant metabolic stress.
Number of sets in each exercise
According to scientists, performing 3-4 approaches provides the most effective mechanical tension for all involved muscles.
Travel speed
Scientists recommend that the movement with maximum effort is faster - 1-2 seconds (for example, lifting the bar), and the eccentric phase of the exercise (for example, lowering the bar) is longer (2-6 seconds). Slower execution of the eccentric phase is necessary to provide sufficient mechanical tension - it is this "lighter" phase of movement that is most important for muscle growth. “In terms of hypertrophy, eccentric contraction has a greater impact on muscle development. In particular, eccentric exercise has been associated with greater increases in protein synthesis” (Schoenfeld, 2010).
Free weights or machines
Schoenfeld argues that each type of resistance plays a role in optimal muscle growth: “Free weights that involve a large number of muscles help increase muscle density, while the stabilization provided by machines allows more stress on individual muscles.”
Preparing for serious training
When training for muscle growth with a large metabolic and mechanical effect can cause serious muscle damage and are recommended for people with at least one year of training experience.
It is necessary to start with a dynamic warm-up, load the core muscles (abs, stabilizer muscles, and others) to prepare muscle tissue to the stress of high volume training.
Order of exercises
It is preferable to start training with complex movements with free weights to include the maximum number of muscles (for example, squats with a barbell, deadlift it is better to do at the beginning of the workout), and during the lesson, gradually move on to simulators that affect individual muscles.
Extreme exercise
The last exercise in each workout must be performed in the simulator with weight reduction: after all repetitions of the set to failure, the weight is reduced and the maximum possible number of repetitions to failure must also be done with it.
Weight reduction approaches can cause significant mechanical and metabolic stress, as well as significant discomfort, so they should be performed at the end of the session.
It is important to dose the load that is right for you, because “overload” can be no less harmful to muscle growth than “underload”. For example, the scientists-recommended muscle-building program (see below) limits cardio. According to Schoenfeld, "Exercising too much energy can reduce muscle growth."
The exercise program below is based on the latest scientific research related to muscle mass gain.
Attention: RM - repeated maximum
Day 4. Rest or low-intensity cardio exercise
Building muscle mass is a key goal of all bodybuilders. However, ordinary people involved in fitness or just wanting to start often set this goal for various reasons. This is especially true for people with. A properly designed training program for gaining muscle mass will help you achieve the desired result very quickly, but only if you follow the diet and daily routine. Thus, after a couple of weeks of training, you will see noticeable changes.
To start competent training, you need to figure out how to compose good program. Ideally, this should be done professional trainer. But if you want to figure it out yourself, learn the basic principles. They are suitable for both men and women.
Training rules
Basic exercises
- . This exercise is most often performed by visitors to the gym. The work is actively involved pectoral muscle and also triceps. A pair of dumbbells can be an alternative to a barbell.
- . The best exercise squatting is considered to pump legs. With the help of the load, you can effectively increase the production of hormones in the body. Very often, beginners constantly skip leg workouts in order to once again train their chest and biceps. This is not correct, as the figure will become disproportionate. Thanks to the squat, the hips, calves and buttocks are worked out.
- . Another very popular exercise. It is considered very difficult and traumatic. In order not to get hurt, do all the movements correctly. A huge number of muscle areas are involved in the work. Among them are the hips, buttocks, abs, back, chest. The muscles of the forearm also swing, the biceps are strengthened. There are several variations of the deadlift. Watch the dedicated instructional video.
After a few weeks of such training, you can safely add other exercises:
- , and ;
- or barbell, etc.
How often do you need to practice?
In order to effectively gain a large amount of muscle mass, you will need three-day program workouts. Most often, athletes exercise on. This means that in one lesson you must load several large muscle groups at once. You can combine training chest and triceps, back and biceps, and legs and shoulders. Thus, your muscles will be able to recover for the next workout.
A four-day and five-day split is designed to work out the terrain. It is best to do less, but more intensively.
A six-day training program may only be suitable for experienced athletes who have been training for more than one year. For beginners, it is enough to work out one muscle group only once a week.
Approximate training scheme
If you are still new to the world of bodybuilding, then the best training program for men and women will be compiled by an experienced mentor. The trainer will monitor your progress and select the most effective exercises. You can, of course, do it yourself, armed with ready-made options.
The best program for beginners should consist of three days of classes in the gym. You should always have one rest day between workouts.
Monday
On the first day of the training week, you should work your chest and triceps. Effective training may include the following exercises:
- Bench press
- Dumbbell bench press incline bench.
- Wiring dumbbells to the side.
- Push-ups on bars.
During heavy basic exercises triceps are always involved in the work on the chest. Start doing the bench press right after your warm-up. The first hike can be done with an empty bar, and then exercise with a suitable weight, or with a build-up with each approach.
The next exercise will be the dumbbell bench press on an incline bench. You can also exercise with a barbell. Maximum load receives the upper chest. Do four sets of twelve reps each.
To make the chest more prominent, start spreading the dumbbells to the sides. After that, you need to move on to triceps training. french press Great for targeting the target muscle group. It is best to use a barbell with a Z-bar. The last basic exercise should be push-ups on the uneven bars. It is desirable to do it to failure, so you will “finish off” the muscles.
Wednesday
On Wednesday you will work your back and biceps. To pump these muscle groups you must do:
- if you don’t know how, then a special one will help you;
- Deadlift or barbell pull to the belt.
- Lifting dumbbells for biceps.
At the beginning of the training day, it is best to do four sets of pull-ups. The number of repetitions can be individual. Next, you should do a deadlift. After the warm-up approach, perform three sets of twelve reps each. Pulling the bar to the belt is an alternative way to pump back muscles.
Start your biceps exercises with barbell curls. You should do four sets of ten reps each. Practice without cheating. Work only with the help of the efforts of the biceps. You can finish the training day by bending your arms with dumbbells with a hammer grip.
Friday
During classes, you need to qualitatively load the muscles of the legs, as well as the shoulders. A ready-made program for pumping target muscle groups may consist of the following exercises:
- Squats.
- Bench press in a sitting position.
- Pull bar to the chin.
Particular attention should be paid to the squat. The technique of performing movements must be perfect. In this way, you will be able to protect yourself from unwanted injuries. Keep your back straight. Next, you can do a leg press. Best of all, you will pump your hips and buttocks.
You can train the press every second session. This muscle group is able to recover very quickly. Regular crunches, as well as leg raises, are suitable for you.
But remember that the press is always working during basic exercises.
Training scheme for experienced athletes
The athlete must alternate difficult workouts with easy ones. Thus, the muscles will receive the necessary stress for further growth, and the process of mass gain will accelerate.
Features of the challenging workout:
- In class, a bodybuilder should load only one muscle group.
- Work to failure. After training, you should not have strength left.
- Practice with heavy sports equipment.
- Perform four sets of exercises, 8 reps each.
- Work in pairs with a partner. Thus, he will be able to insure you during the bench press, squats, as well as other complex movements.
- Exercise 5-6 days a week. You can devote a separate day to training the legs, back, chest, biceps and triceps.
- Memorize or write down your maximum strength in each exercise. Try to beat them in your next workout. It is best to focus on performing heavy basic movements.
Lightweight Workout Features:
- Perform 5-6 exercises in one lesson.
- The main goal is to accelerate the rehabilitation processes in the body.
- Exercise with light weight sports equipment.
- Train three times a week
- You can do some isolation exercises.
- The next week, exercise on the split system. On rest days, run in the stadium.
Diet
A variety of programs for gaining muscle mass will not be effective if the athlete does not eat properly. The basic principles of the diet for the set:
- You need to eat often 6-12 times. Use only healthy foods, try to limit yourself in sweet and starchy foods.
- You need to eat high-calorie foods, such as cereals.
- You should be taking in more calories per day than you are expending.
- Do not eat fast carbohydrates and fats. The main goal of an athlete is muscle mass, not fat. Products such as sausage, mayonnaise, cakes, rolls, lard are considered very harmful. They contribute to the accumulation of excess body fat and slow down the metabolism.
- After hard work you can refresh yourself with a chocolate bar, but it is desirable that it be protein. Thus, you can not only improve your mood, but slightly increase the secretion of insulin. This anabolic hormone can also influence the process of gaining quality muscle mass.
- Drink plenty of fluids. Avoid the effect of dehydration during training. Take a bottle of non-carbonated mineral water to class.
- You should eat the lion's share of food in the morning. Breakfast is very important for an athlete. It is in the morning that we get a boost of energy for the whole day. Never overeat at night. For dinner, it is best to refresh yourself with a salad without mayonnaise, eggs, low-fat cottage cheese, and fish. The portion should not be very large.
- Do not eat for half an hour before class gym, you can simply throw up.
- You can't go to the gym hungry. Food will provide the athlete's body with energy.
- 30 minutes after a power load, you should refresh yourself to close the protein-carbohydrate window (during this period, the athlete's body should receive useful nutrients to stimulate rapid muscle growth). If you do not have the opportunity to fully refresh yourself, be sure to eat a couple of bananas or drink a protein shake.
Most often, athletes use the following products:
- Lean poultry or seafood.
- Kefir, cottage cheese and milk.
- Chicken eggs.
- Beans, beans and peas.
- Various cereals, as well as pasta.
- Fruits and vegetables.
The relevance of sports nutrition
Many inexperienced athletes often mistakenly believe that without special sports nutrition you can’t effectively recruit a large amount of muscle. Protein shakes completely optional for beginners. They should be taken only if you cannot fully eat throughout the day. You can also consume protein in between meals. During the period of mass gain, bodybuilders often take high-protein or creatine.
Today we are waiting for a waterless specific note, and it will be devoted to the topic - a basic training program for beginners. We will look at what a beginner's TP may look like, and what features exist in beginner training. After reading, each of you will be able to download the program to yourself, print it out, and then run it in practice for performance.
So take your seats, we're about to begin.
Basic training program for beginners: what, why and why?
As you know, recently an opportunity has appeared on the project. So, you said that this topic is interesting for you, and therefore I decided to periodically sketch out various ready-made training schemes that you can use in the gym. From time to time we will review all areas of bodybuilding, athlete levels and their corresponding programs. Well, we will begin our first acquaintance with studying the basic training program for beginners.
Actually, stop pouring water :) let's get to the point.
Note:
For better assimilation of the material, all further narration will be divided into subchapters.
Basic training program for beginners: features
Each program has its own characteristics, i.e. a strategic scheme for its implementation - what follows what, what time of rest, and so on. That's what we'll talk about. The first step is to decide on the answer to the question: who is the newcomer.
Answer: this is a person who, for whatever reason, decided to go to the gym / fitness room without any clear strategy and tactics, what and how he will do, and his continuous training experience ranges from 1 before 6 months. He does not, and the body's ability to recover from stress is extremely low. I note that we are not talking only about young ladies or only males, it can be young ladies and “people for ...”, in general, everyone who has decided to change their physique, but do not know where to start and what training program to work on .
So, congratulations to Sharik, you are a dumbass! You with the honorary title of newcomer! You should not be ashamed of it somehow and add experience to the work book in order to appear more advanced in the eyes of others. Everything will come and everything will be, the main thing is that you took the first step - you made a decision and came to the hall, but then time will tell, history will tell.
Now that we have decided on the status, we can move on to the guiding training principles that every newbie should follow. These include:
- classes 2-3 once a week;
- work scheme - work on the whole body without separation of muscle groups;
- low volume training;
- exercises are basic or conditionally basic, with a minimum inclusion of isolation-training exercises;
- little variety of exercises;
- lack of “shocking” techniques () of working with muscles;
- focus on smooth and consistent progression of weight.
All of these guidelines aim to achieve the often identical and specific goals of newcomers.
Basic training program for beginners: main goals
In general, the tasks of beginners who come to the gym for the first time are similar. Of course, someone is interested in losing a little more fat or gaining muscle mass, someone wants to become stronger, but in general everyone wants to get out beautiful body and healthy look.
So, these are not quite true goals that a beginner should set for himself. Of the girls, most want to lose weight, of the guys - to gain weight. (get bigger), get stronger. When you come to the gym for the first time, you need to set a “banal” goal - to get better from workout to workout.
In a more detailed form, this can be expressed as follows;
- development of general fitness - the ability of the body to “better” endure loads and better recover from stressful stress;
- improving muscle coordination and performing exercises in the proper form;
- improving performance - increasing the volume of training in comparison with the initial value;
- an increase in the basic level of strength indicators, an increase in endurance.
For a beginner, it is these goals that are important, and achieving them allows you to bring others closer - an increase in muscle mass, a decrease in fat, general improvement well-being and health as a “side” effect. Therefore, try to focus specifically on the “banal” goals – to become better today than yesterday, and the rest will catch up. We pulled ourselves up on Wednesday one more time than on Monday - excellent, they began to work out the entire program for 50 minutes (compared to previous 60 ) and less tired - great!
That's all, now let's move on to the practical part.
Basic training program for beginners: an inside look
So, the following program will work:
- beginners whose training experience is from 1 before 6 months;
- beginners with any kind of goals;
- only to people without problems with physical/bodily health, without operations and pathologies.
As for the technical side of the PT, it is as follows:
- type - strength program with free weights for the whole body;
- number of classes per week - 3 times;
- training format – variable “ABA BAB”;
- program running time 2-3 month;
- two consecutive days of rest at the end of the week.
Actually, we turn to explanations and details.
The training scheme for two weeks looks like this.
In the first week, the ABA rotation scheme is performed, the second - BAB, and so on for 8-12 weeks.
The very basic training program for beginners is as follows.
And in the picture...
- Workout A
- Workout B
As you can see, the program uses only basic multi-joint movements, slightly supplemented by “highly specialized” exercises. This PT is great for healthy beginners who know how to do these types of exercises and have already dealt with them. This program provides a rapid progression of loads and relatively quick positive bodily changes. (average over 2,5-3 months of regular practice).
Basic training program for beginners: technical points
Training Program A: details and explanations
Here you need to know that:
- core exercises are squats, bench press and deadlift;
- squats are the recommended exercise for the legs, but it can be replaced with a leg press in the simulator in case of “individual intolerance”;
- bench press is the recommended exercise for the chest, but it can be replaced by in case of “individual intolerance”;
- rod thrust reverse grip allows you to use a large amplitude of movement and also more accurately hit the load in latissimus dorsi back.
Workout Program B: Details and Explanations
Here you need to know that:
- core exercises are -, and;
- the classic deadlift is a recommended exercise for beginners, however, it can be replaced with traction from plinths (shortened amplitude) or . In the first case, the number of repetitions can reach up to 12-15 per set;
- pull-ups are the recommended exercise for the back, however, it can be replaced with traction with upper block to the chest or pull-ups in the gravitron simulator (for girls);
- The standing chest press is the recommended shoulder exercise, but can be substituted for the seated chest press or seated/standing dumbbell press.
The Basic Workout Program for Beginners: How to Make It Work
First of all, you need to pay attention to:
No. 1. Execution Form
The first two weeks you have to run the program, ie. identify working weights to perform a given amount of training in the proper form. The latter is understood as the performance of the exercise in accordance with its only possible technical variant. After confidently performing the exercise in a given number of repetitions / sets and technique, you can focus on a consistent and gradual progression of loads (if possible, increase the weight of the weights on each workout).
No. 2. Sets, repetitions and progression of loads
Volume-strength progress in training is the fulfillment of a given program (number of sets/reps per movement) and a gradual increase in the working weight of the projectile without compromising the technique and numerical parameters of the exercise.
In other words, you should try to gradually increase the weight of the projectile and do the same amount of work, i.e. if you lifted for biceps 30 kg in 3 approaches to 10 reps, then lifting weights 31 kg in the same (without reduction) numerical scheme means your progress. If 31 kg rises only in the first or first two approaches, which means switching to increased weight ( 31 it's too early to try 30,5 kg.
In such cases, such a miniature weight ( 0,5-1 kg) is quite difficult to pick up, and here various rubber bands, ribbons, ropes can come to the rescue, which will allow you to fix the free weight (small pancake), for example, on a non-separable dumbbell.
Conclusion: you need to switch to a new weight, provided that the volume of the exercise is fully completed. (scheme of the number of sets / repetitions).
Note:
Beginners at first are able to progress in working weights pretty soon just because of their status, then such an “easy” path noticeably slows down.
No. 3. Following the plan and "no experiments"
Many beginners like to “sandal” something of their own into the training program, so to speak, to work out the gag. However, all that is required of them at first is to follow the instructions and the concept of training. For our case, this implies consistent progression in working weights while maintaining the exercise technique, as well as working with a given number of exercises in a given numerical and resting training scheme. Such work will allow the beginner to count on intelligible results, remember this and do not “smack the gag” or “mine from anyone else” :).
Actually, I have everything on the sim, let's summarize all this boltology.
Afterword
Now you have a basic training program for beginners in your hands, now you can start testing it in the gym. Therefore, we finish reading these lines, print them out and blow into the hall for a run-in, move on!
Let me take my leave, see you soon!
PS. Friends, what program do you follow? We write the answers in the comments.
P.P.S. Did the project help? Then leave a link to it in the status of your social network - plus 100 points to karma, guaranteed.
With respect and gratitude, Dmitry Protasov.
In dreams of steel muscles, one should not hope for a miracle that will happen overnight. To achieve what you want, a novice athlete needs to stock up on time, maximum concentration and motivation.
Are you determined? Then we will begin our step-by-step acquaintance with the topic "How to make a training program for a beginner."
The tasks of beginners who first crossed the threshold of the gym are similar. The guys want to improve, become better, have a healthy and attractive appearance.
In more detail, the essence of any training program for beginners is:
- the development of general training ability - the endurance of the body during training, the ability to quickly recover after exercise;
- improving muscle coordination, training the technique of performing exercises;
- increase in working capacity – increase in volume of the program;
- increase in strength indicators.
As these goals are achieved, the novice athlete approaches others - gaining muscle mass, burning fat, improving overall health.
How to program correctly
The most effective will be a training program based on the individual characteristics of the beginner.
When selecting exercises for a beginner athlete, 3 main factors must be taken into account:
- Age. This factor determines the list of acceptable exercises. For example, a 16-year-old teenager should refrain from performing deadlifts with heavy weights.
- Health status. To a person suffering varicose veins veins, it is worth reducing the load on the legs.
- mode and lifestyle. When compiling a program for an office manager and a loader at a factory, different approaches are needed.
Training schedule
The training program for a novice athlete looks something like this:
| Day of the week | Week #1 | Week #2 |
| Monday | A | B |
| Tuesday | rest | rest |
| Wednesday | B | A |
| Thursday | rest | rest |
| Friday | A | B |
| Weekend | rest | rest |
Training occurs on Monday, Wednesday and Friday - three times a week. The two types of workouts alternate every other time. Such a schedule of classes in the gym is the most optimal: the muscles are well pumped during the workout and have time to recover after the load.
What muscles can be pumped in one workout
Here is the most common and logical option:
The main muscle groups are distributed by day. To each large group are added small muscle groups that take part in the training of the main (excluding the training of the shoulders and legs). It's simple: take a chest workout, which includes exercises based on pushing (squeezing) weight from chest. This function is taken over by the triceps, which should be trained along with the pectoral muscles.
We follow the same principle when planning a back and biceps workout. The shoulders are not involved in pumping the legs, but Friday is the most convenient day for ensuring a quality load of the deltas.
The above program should not be taken as a postulate and there is an alternative training plan for muscle groups. As follows:
This option is less popular. Its supporters consider it pointless to train a minor muscle after it has already been involved in the study of the main muscle groups. Therefore, the biceps and triceps in the table have moved.
The third and no less effective training option for beginners: working out all the main muscle groups in one workout. This plan is the most energy-intensive and will not suit everyone.
Where to start training
The beginning of any workout involves a warm-up.
For these purposes, a cardio simulator is perfect. For beginners, it is better to give preference to an exercise bike. Cardio warm-up usually takes 5-10 minutes.
Then move on to swings, turns of the body, pull-ups to the sides. Everyone remembers such a warm-up since their school years: we start from the neck, then follows shoulder joint, elbow, wrist.
It is especially worth paying attention to the lower back - this part of the body accounts for the main load during the training process. Lean to the side, backbend, stretch to the side, twist, rotate the torso. We finish the warm-up - rotate the hips, work out the knees, feet.
Beginner training program
The above programs can serve as an excellent guide for a novice athlete. However, before starting classes, it is necessary to correct the material based on individual characteristics (age, health status, lifestyle, etc.).
Split training program for beginners
A three-day split for a beginner might look like this:
| Monday (back muscles, biceps) | |
| Warm up | 5-10 minutes |
| Deadlift | 2 sets of 8 reps |
| Bent over row | 3 sets max |
| Weight lifting for biceps (with a barbell) | 2 sets of 12 reps |
| Working out the press | 3 sets max |
| Stretching | 5 minutes |
| Wednesday (chest, triceps) | |
| Warm up | 5-10 minutes |
| Bench press with wide staging hands | 5 sets of 5 reps |
| Bench press with narrow setting hands | 2 sets of 12 reps |
| french press | 3 sets of 12 reps |
| Working out the press | 3 failure sets |
| Friday (legs and shoulders) | |
| Squats | 3 sets of 6 times |
| Leg press in the simulator | 2 sets of 18 reps |
| Raising on toes in a sitting position | 3 sets of 15 reps |
| Breeding hands with dumbbells | 2 sets of 12 reps |
| Army press | 3 sets of 8 reps |
| Stretching | 5 minutes |
After Friday, the body needs rest for 2 days. Training of this type can be continued for several months, eventually getting acquainted with new principles of training.
Circuit training with simulators for beginners
Circuit training in the gym is the best option for a beginner. Among the clear advantages of such classes:
- the possibility of mastering exercises in terms of the technicality of their implementation;
- gradual adjustment of mental-muscular coordination;
- high-quality preparation of muscles for more significant loads.
With this kind of training, the fitness trainer usually adheres to the principle of “from large to small”. However, according to practice, not every beginner will have enough energy and physical endurance after hard exercises for lower part work out other muscle groups.
The most favorable option circuit training for a novice athlete the following:
- After a five-minute warm-up, we completely perform the first exercise on the back muscles (in 2-3 sets of 12-15 repetitions). Having done one set, we rest. Then we proceed to chest exercises (2-3 sets of 12-15 reps). Then we move on to the shoulders and continue on the same principle. Thus, you can train for the first two weeks.
- With the beginning of the third week, we add another exercise for the main muscle groups (back, chest). Then we continue to adhere to the same principle: after performing 2 exercises for the back muscles (in 2-3 sets), we proceed to work out the chest. We are not in a hurry with our legs: we leave one previous exercise (squat or bench press). The same applies to small muscles - we perform one exercise for biceps, triceps and shoulders.
Cardio workout for beginners
For a novice athlete in the process, it is important to perform a block of exercises that would allow you to evenly load all areas of the body. This goal is perfectly achieved when doing aerobics, dancing. During the execution of a particular element, tension should be maintained in those muscle groups that are currently tense - this will increase the effectiveness of the exercises.
The following exercises may be included in the cardio training complex for a beginner:
- Run in place. Grab the hips with the heels.
- Jumping (breeding / mixing legs). You can also use your hands, simulating the rotation of the rope.
- "Jumping Jack" - wide jump. We raise our hands at the same time.
- Running with high hips.
- "Mill".
- Scissor legs jumps. We jump and change legs in the direction back and forth. We press our hands to the body.
- "Pendulum". The body is vertical to the floor, hands are pressed to the shoulders, one of the legs is supporting, the other is taken to the side. Alternately change the emphasis on the leg.
- Feet together, jump to the sides.
- Boxing.
- We squat deeply, the back is even, we throw our hands out in front of us.
Such cardio workouts for a beginner should be preferred during the first two months. After that, you can connect the run to fresh air, running on sports simulators, cycling, exercise bike, jumping rope, etc.
How much rest between sets
It is recommended to rest 90-120 seconds between sets. However, this is not a postulate! If, after performing the next exercise, your heart beats in your ears, it is difficult for you to breathe, or your rapid pulse has not recovered during this allotted time, you can safely increase the length of rest between sets.
How to make the training program work
To achieve this goal, a beginner in the process of training should adhere to the following rules:
- We focus on the form of execution. At first, we determine our working weight, which will allow us to perform the exercise in the proper form (technically). After confidently completing the entire volume of exercises, you can proceed to a gradual progression of working weights.
- We perform all sets, we progress in loads. We are talking about volume-strength progress, which provides for a consistent increase in load while maintaining the technique and numerical parameter of the exercise.
- We follow the plan and do not experiment.
By following these three principles in the gym, a beginner can rightly count on a good sports result.
Do you need a coach?
If it weren't for the issue of price, most beginners would be in favor of training in the gym with personal trainer. There are several reasons for this, and they are quite objective:
- training with a trainer gives beginners confidence. After all, many novice athletes are shy, suffer from complexes, experience a feeling of fear;
- coach helps newbie avoid unpleasant situations. Incorrect assessment can lead to injury in the gym own forces, violation of the technique of performing the exercise, inability to use simulators and equipment;
- the trainer is able to create an individual training program for the client. In this case, the professional takes into account the current level physical training beginner, his goals, wishes, features of the body;
- the coach, watching the client from the side, can point out a mistake to a novice athlete, teach right technician or make the necessary amendments to the program;
- according to statistics, with a coach, a beginner achieves good, sometimes excellent results much faster;
- the coach motivates the novice athlete, sets him up for training, supports, prepares him for future success.
However, to answer the question "Do I need a coach?" each novice athlete must independently weigh all the pros and cons, taking into account his recent relationship with the sport and assessing his own internal state.
The above training programs for beginner athletes can play the role of worthy layouts when compiling individual program. The choice of exercises, the number of repetitions, sets and the pace of training are selected taking into account the individual characteristics of the body.
Regardless of the type of training and training regimen, it is important not to be guided by the three main principles aimed at practicing technique, progressing in working weights, following a plan and not experimenting. Such an approach will not only prevent the development of unpleasant situations, but also ensure the achievement of the goal, no matter how unattainable it may seem.
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