Diary of training for bodybuilding form. Training diary - how to keep it and why you need it

Arriving at the hall, you will see that some students have notebooks with them and often write something down there. This is what they lead training diary. No workout diary progress employment is reduced by forty percent. Do you want to do half the work?
A diary is such a thick notebook in which you will write down everything related to training. This includes, and not only exercises will be recorded in the diary, but you will also note how much you did in the exercise, how many repetitions, with what weight this work was done. You will make notes in your diary after each set. By bodybuilding.

In the diary, as I said, you can write down everything related to training: rest, additional load, mood, etc. "For what?" - you ask.

For many reasons:

First, the records will organize you. To make a record, you need to work out.

Second: feedback. When you worked out and looked at what you did. You are filled with self-esteem. That's what a fine fellow I am, how fruitfully I worked out today.

Third and most importantly, by looking at your notes, the coach can correct your workout.

And fourth. Over time, you will learn to independently analyze your training, and you will paint yourself sets of exercises.

How to use the diary, how to keep it? There are many ways to keep a training diary, because there is no single system. The simplest option:

We take a thick notebook (the thicker the better), you can even take a diary. And a pen. We write a cap: Day, month, day of the week. Below we write the name of the exercise and after each approach we note: what is the number of the approach, with what weight it is done, how many repetitions (times) are performed in this approach.

Let me explain right away:

What is an approach?

- You approached the projectile, did 10 times and moved away. You did one approach. They came up, did 8 more times, this is the second approach, etc.

Between sets, rest up to 5 minutes to properly recover for the next approach.

You can't rest for more than 7 minutes, muscles cool down and additional warm-up sets may be required.

What is repetition?

- this is how many times you did in one approach. For example, you did 12 times. You did 12 reps in one set.

In other words:

Repetition - This is a single exercise from the starting position to the final position.

A continuous series of repetitions is called an approach.

Diary example:

1. Press: 15; 10; 8;

From this record, it is clear that the student performed the press exercise in the first approach 15 times, in the second 10 and, completely tired, did 8 times. We take any other exercise. But here we already have kilograms in the record.

2. ZhL (bench press, lying): 80kg / 8 times; 80/8; 80/7;80/4

Looking at this record, we understand that a person lifted a barbell weighing 80 kilograms, he completed the first approach for 8 repetitions (times), the second for 8, the third for 7 and the fourth for 4 times.

You can immediately make a reservation: there are countless different ways and methods of training. And sometimes it is very difficult for a beginner to understand, but how should he train? Some athletes advise doing five sets of five repetitions, others - four of ten, others three of fifteen, and there are also those who say that you need to do at least thirty repetitions in one approach !!! So who do you listen to?
Usually this understanding happens gradually. It takes about six months for you to begin to understand what's what.
Example: A girl came to my hall - she was short and thin. As she joked: “I wear my own clothes children's world buy." She, unlike most girls who want to lose weight, wanted to pump up. To look more solid. Gain mass.

But at first, our usual set of workouts, which suits most girls, gave a negative result. She lost even more weight.

And then we began to select a set of exercises that would suit her. And in time they found it. The 5 * 5 system (five by five) approached her. Five sets of five reps per exercise. And, using this system, she successfully gained the mass she needed.

And further. Beginners do not need to use immediately heavy weights. The weight should be such that you can lift it 15 times. Not less. If you can't lift the weight more than 14 times (for beginners, or a new exercise for you), this indicates that this weight is too much for you. And there is a possibility of damage to the ligaments. A damaged (pulled) ligament heals for months. So think about whether it's worth the extra haste.
The proposed training methodology is simple and understandable. Very good for a beginner. After you have decided on the exercises. Choose which exercises you will do on which training day. You need to determine how many approaches you will do in this exercise, how many repetitions to do in one approach, and choose the working weight of the projectile for yourself.

Here is a great diary of my novice student.

How to determine how many sets you need to do in an exercise?

And how to start so that the muscles do not hurt.

Very often in the hall you can see such a picture. A beginner comes and, with his characteristic perseverance, is actively (very actively) engaged. The next day he cannot move without pain. All worked muscles are very sore.

Especially, for some reason, beginners train the press hard. So he is “pumped up” that even then, after a few days, they cannot touch the press. The abdominal muscles in ordinary life do not work much and therefore respond very strongly to the load. They need to start training in a particularly gentle mode.

One woman was even injured. I came to the second workout and through the pain began to do the exercise on the press. At the same time, she received terrible pain and micro-tears in the muscles abdominals. She did not appear in the hall again. Of course, who wants to mock themselves like that.

Therefore, I suggest not to overdo it, especially since there is nowhere to rush. If you are just starting out, or doing a new exercise, or have come to the gym after a long break, then start small.

It is best to do two sets with light or medium weight for you. Not big weight is the weight you can do 15 reps with. If 15 repetitions do not work out, but it turns out less, there is not enough strength for 15 repetitions, this means that the weight is too big for you.
Start with a lighter weight. Do two sets and see how the muscles respond to this training. If to next class the muscles do not hurt (or hurt just a little bit), it is best to first accustom the muscles to such a load. And only then, after several workouts, add the next approach.

By doing this, you will protect yourself from unnecessary pain in the muscles and the discomfort associated with this. And most importantly - do not risk getting an injury that will put you out of action for a long time or discourage you from doing it at all. As I said, in order to practice for a long time, you must definitely enjoy training. Therefore, "do not run ahead of the locomotive", start gradually.

How many repetitions should a beginner choose?

And what is the working weight, and how to select it?

The fact is that in an unprepared person, the ligaments and muscles are naturally weaker than in a person who is engaged. But even for beginners, it can be completely different. physical training. One beginner can lift much heavier weights than another less trained one. Therefore, for each person, the weight of the projectile being lifted will be different.

Operating weight called the weight with which you will train, i.e. work. This value is not constant. Depending on the tasks set, it can change.
The first two months you need to put on the simulator (or on the barbell, or take dumbbells) with a relatively small weight.

It is best that this be a weight with which you can hardly complete 15 repetitions. 15 times did (a), and the 16th could not (la). This light weight will save you from unplanned injuries.

And imagine if you put a weight on the projectile, which you can hardly lift 6 times, and even do 4-6 approaches! Unaccustomed to it, you can severely injure muscles and ligaments. And pain is guaranteed for at least a week. And why bother with it in the first place?

Therefore, we take a relatively small weight with which we can perform the exercise, 15 times, and do two sets of 15 repetitions. And in the next workout, we look at our feelings.

If the muscles hurt a lot, then you don’t need to force them, they haven’t recovered yet. Skip this exercise until the next workout.

And if they do not hurt or hurt slightly, then you can work out by also doing two sets of 15 repetitions. And only when muscle pain does not bother you at all, you can add the next third approach.

I also want to say a few words in favor of a small working weight, for beginners. Starting to practice

Very it is important to do the exercises correctly . learn how to make them technically correct.

Because an incorrectly performed exercise is fraught with a lot of trouble. Starting from the fact that it is possible to get injured and doing the exercise incorrectly, you are not training the muscles that you think you are working.

For the first two months, exercise with light weights,

to purchase the necessary equipment.

With a lot of weight, you will have distortions and flaws or submachine (cheating), which is unacceptable for a beginner. And the wrong stereotype of movement will be developed.
And relearning later is much more difficult than learning right away.

It is quite difficult to explain in words all the movements in each exercise. Therefore, I created a video film: "Exercise Art", in which I fully explain how to perform various exercises technically correctly.

Moreover, despite the seeming simplicity, each exercise has its own nuances.
And knowing them, you will get a much greater return on training.

Warm-up before exercise:

Apart from general warm-up that you did before training (running, cycling, etc.). The general warm-up is carried out for 5-10 minutes. to a light sweat. Must do

special warm-up exactly the exercise you are going to do. For example: if you are going to do a bench press on the simulator while sitting, then you do not immediately do a bench press with a heavy (working) weight, but the first approach takes a small weight, such that you can complete the exercise 15 times and do a warm-up approach.

In order to warm up exactly those muscles that will work in this exercise. This is the special workout.

And such a warm-up is carried out immediately before each exercise. If you feel that after the first warm-up set you have not warmed up properly, then do the second warm-up set.

This is not at all an extra precaution, so you will save your muscles and ligaments from sprains and damage. And the pulled ligament heals for more than a month.

dangerous because the ligaments do not immediately hurt. Ligaments hurt the next day after training. And during the lesson, no pain is felt. And remember an important rule:

if during the approach you have any pain, do not complete the approach to the end, immediately stop the exercise.

And if you have a little pain, some muscle (meaning pain of a traumatic nature, and not after the first workouts). Then you need to wait until the pain goes away and do not do exercises on this muscle.
Otherwise, with every workout, a sore muscle (or ligament). will get hurt more and more.

But that is not all. You need to somehow progress in the exercise. That is, constantly improve your results. Either raise this weight several times more, or gradually increase the weight itself, or add one or more approaches. Etc.

I’ll make a reservation right away: it’s impossible to constantly progress. (Usual complexes). Therefore, training takes place in waves. Cyclic programs are used.

The load gradually increases, reaches a certain limit, then a rest is made from the simulators, then we start with a lower load and repeat the cycle.

Three steps forward, one step back. But this is true for advanced practitioners who have worked out for at least a year.

For beginners, I suggest the following diary scheme.

Let's analyze the scheme for any exercise that is done with weight. It doesn't matter what kind of exercise it is. The scheme is equally suitable for both beginner men (boys) and beginner women (girls).

There will only be different figures for the weight of the projectile and the number of repetitions for different people. And the meaning is the same.

Let's take exercise for example. Let's say you have determined your working (training) weight of 30 kilograms. That is, you can shake a barbell weighing 30 kilograms for 10 repetitions (10 times). Maybe you need to do not 10, but 15 or 8 repetitions.

Now it doesn't matter to us. The main thing is to understand the methodology. We write in the diary:

ZhL 30/10 on top we write kilograms 30, below the number of repetitions (times) 10. 30kg / 10 times

And you, according to the set of exercises compiled for you, for example, you need to do 3 sets of 10 repetitions (3 * 10) in the bench press (LB).

After a short rest, we do the second approach. The muscles are already tired after the first set, and will lift this weight fewer times. Our entry will look like this:

ZhL 30/10; 30/8

The second approach you mastered only 8 repetitions. And the third approach will look like this:

ZhL 30/10; 30/8; 30/6

Muscles are even more tired.
It’s great when such a record appears, you can already start working productively with it.

After this workout (do not think that this is the whole workout, this is just one exercise).

Your task is to properly relax and restore your muscles for the next workout.

After all, the muscle grows when it rests, and not when it works (when the muscle works, it simply “inflates”).

The next day of bench press training arrived. You have restored your muscles properly. They are rested, able-bodied, "rushing into battle."

And the diary entry looks like this:

ZhL 30/10; 30/9; 30/7

See, you improved your second set by only one rep. And in the third one.

But you set a new personal record. And now, as you probably guessed, you will need to gradually, over and over again, bring all three sets to ten repetitions.

And then you write in your diary:

ZhL 30/10; 30/10; 30/10

Congratulations, you have completed your task. Let me remind you, we had to do three sets of ten repetitions of 3 * 10. Now it makes no sense to do 3 sets of 10 times with a weight of 30 kg for the rest of your life.

Someone needs to lose weight, etc. .

I will show how you can vary with our achieved result:

You can add weight: put 32kg: JL 32/10. Or increase the number of repetitions to 15 times: 30/15, you can add one or more approaches

30/10; 30/10; 30/10 + 30/10 + 30/10

You can also reduce the weight, you can also reduce the number of repetitions, and you can also reduce the number of sets. Everything depends on our task.

See how diversely you can vary the exercise? And this is only one exercise, and there are many of them in the training complex.
I'll show you what the diary entries look like. There are many spelling options. Here is one of them:

21 / 06 / Mon.
Day/Month/Day of the week

1. Press: 15; 12; 10; 8

2. VNS (straightening the legs while sitting on the simulator): 30/15; 30/15; 30/12; 30/10

3. SNL (leg bending lying on the simulator): 15/15; 15/12; 15/12; 15/6

4. ZhtrS (bench press, sitting on the simulator)
or it could be 40/12; 40/10; 40/8; 40/6
4a. JL (bench press)

Etc.

It is not necessary to write a detailed description of the exercise in the diary each time, an abbreviation is enough. The main thing is that you and your mentor understand what kind of exercise is written.

Then the record is quite small. And making notes in the diary after each approach is not at all difficult.

How many exercises to do in one workout?

There are many opinions on this matter. And earlier and even still it is often found that instructors paint a complex of 8-12 exercises in one workout, and even 4-6 approaches in each !!

This is overkill for common man. With this approach to business, a person will work for wear and tear. Over time, he will lose interest in training and stop exercising.

I’ll tell you where such a huge number of exercises per workout came from. It all comes from bodybuilders. The guys who “ate” a large number of anabolics become five times more efficient than an ordinary person. And they can spend up to three hours in the gym in one workout.

An ordinary person has nothing to do in the hall for more than one hour. During this time, he will have time to do no more than five exercises, or even less.
In the gym, you need to train for no more than an hour and do three to six exercises during this time!

In order for muscles to grow, they must be constantly subjected to stress from physical training. However, the muscles gradually adapt to their usual loads - in order to muscle growth did not stop, the working weight in the exercises performed should constantly increase.

To track the progress of working weights, it is necessary to keep a sports training diary. It should include both the training program itself and the strength indicators of the current week. If you try to keep these numbers in your head, you will most likely simply forget them.

Why not a smartphone app?

The paper version of the training diary has a number of important benefits compared to the application for mobile phone- firstly, we have already mentioned that a smartphone, forcing you to constantly be distracted by messages, and it is better to leave it in the locker room.

Secondly, the task of the training diary is not at all to fix the list of exercises, but to analyze the completed training and compare the indicators with the numbers from the past weeks. You have to see if you are standing still or progressing - no app can tell you better than yourself.

How to keep a sports diary?

In addition to the list of the main exercises of the training program, the sports diary should contain records of the warm-up and cool-down performed - the type of activity ( treadmill, rowing machine etc.), its duration and heart rate (if this information is available from the cardio machine).

FitSeven also recommends that you make a note in your fitness diary about whether to increase or decrease the working weight the next time you perform a certain exercise - in our printable training diary, this information is entered in the last column of the table.

Training blocks

In the diary itself, it is recommended to record not only the date of the workout, but also the week number of the training cycle - breaking the program into blocks of 10-12 weeks is one of the most effective methods analysis of the progress of training and the overall success of the program.

At the end of each week, you should review your completed sports diary, preparing a training plan for the next 7 days. Rewrite the exercise program, and also make notes about the working weight that you will need to use - this is where the notes ↓ come in handy.

How to analyze a training diary?

Spending at least 3-4 hours a week on myself Gym and on the road, train yourself to dedicate 10 minutes to reviewing whether you have spent these hours usefully. Compare Workout Diary Sheets different weeks, note if there is progress in working weights and warm-up cardio indicators.

It is comparing whether your numbers have changed in (bench press, standing press, deadlift, bent over row and squat) that will jump-start progress. If you see that the key figures are standing still (or decreasing) - look for the cause and eliminate it.

Anagonist muscle training

Last week in the Beginner's Guide, we talked about the benefits of training antagonist muscles on the same day, citing the example. We will continue to use this approach in leg training as well, combining front and back exercises. rear surface hips.

There will also be triceps and biceps exercises included in the leg training day - in fact, these muscle groups not related to bottom body, so that when fatigued, they will not have a negative effect on strength indicators (unlike combining arm and upper body training).

Training program: 9 week

We are opening the third and final month of the Beginner's Guide. The program will gradually turn into a split on the upper and lower body, which can be performed constantly, while progressing in muscle growth. Print out your workout diary and start filling it out next week.

Workout A (Monday and Friday)

Squats with body weight (warm-up) - 2 x 10-12
- 4 x 5-7
Deadlift with a kettlebell (warm-up) - 2 x 10-12
- 4 x 5-7
Hyperextensions - 2 x 10-15
- 2 x 8-10
Block pull for triceps - 2 x 8-10

Workout B (Wednesday)

The training diary is amazing. It's amazing how few people use it. Therefore, let's talk about what the diary is, how it should be kept correctly, and most importantly, how to use it during training.

Many simply do not know that keeping a diary is a necessary element. regular classes, but those who know and do not lead are mistaken. Many gym goers do not want to start a diary, consider it an empty business to keep some records and are not even interested in how much their muscles grow. But at the same time, it is almost guaranteed that they will never be able to achieve serious results.

There are just dreams and those that come true. This is already a goal, a plan, a set of steps to achieve this goal. Any dream can become a reality, everything depends on you. Outline specific actions on the way to a dream, turn it into a plan, and you will definitely achieve your goal.

Once again, but on a concrete example. A person wants to press a 100-kilogram barbell, but cannot - what should he do? Just going to the gym and thinking that someday he will learn to do it on his own is a dream, the lot of losers. A person acts quite differently when drawing up a plan. I want to press a 100 kg barbell and I will do it, but for this I have to do the following:

evaluate your capabilities (for example, actually squeeze a barbell weighing 60 kg 10 times);
divide the weight separating from the goal, and this in this case is 40 kilograms, into several workouts;
on the next workout, squeeze out 10 times a 62-kilogram barbell, on the next - 65 kg, etc.

It turns out that in order to achieve the macro goal - to squeeze 100 kg - it is necessary to achieve many intermediate micro goals, gradually fulfilling which, I will come to the final result. Very few people think this way, but it is they who become successful people. Do you think our athlete will be able to achieve his macro goal without keeping a training diary? Of course he can't.

Of course, you need to keep a diary to achieve results, but it is equally important to know. With this knowledge and using the diary, you can build your own training process as efficiently as possible!

The essence of the training diary

Muscle mass in bodybuilding can be built up using a progressive load. Ways of progression can be different:

increase the weight of the load;
increase the number of approaches and repetitions;
reduce rest time between sets;
use supersets, giant sets, drop sets and others.

But in practice, very few use a progressive increase in working weights and repetitions. The use of a progressive load requires its control. In order to control your working weights and repetitions, you must at least know them. When a person comes to the gym and starts training without a diary, he remembers his work program, his weights and stupidly repeats everything day after day, working with the same weights and with the same number of repetitions. He does not provide progression, and then is surprised that the muscles do not grow.

Well, if he comes to the idea that something needs to be changed. The coach can suggest a training complex and advise you to keep a training diary. Training turns into a process leading to the goal, plans appear on how to increase the working weight and approaches, and soon, looking at the diary, you will be able to compare your old achievements with the current ones and plan further and further.

From the outside it may seem ridiculous when an athlete rushes around with a notebook and writes something in it all the time, but the diary is a powerful disciplinary tool. It forces you to set new goals for yourself, and the main thing is to achieve them. Everyone can have periods without progress, but diary entries will help analyze your mistakes in training and direct the results in the right direction.

As you already understood, a training diary is a very useful thing. Professionals in their field - trainers, nutritionists and designers have developed a convenient, functional and inexpensive training and nutrition diary. We tried to take into account all the smallest details to make a really high-quality product. The iq-body training diary is a great gift for yourself and your loved ones!

Why so many people who go to the gym don't make progress

When a person comes to sport Club, he sets himself a clear goal - to score muscle mass, for example, or get rid of fat. But most of the results are not achieved. Why?

The answer is quite simple: the lack of a training system, and, therefore, a specific plan for achieving the goal. In addition to the goals, there should be a plan on how to achieve them. On what days, how much to increase the weight, in what sequence to perform the exercises, how many approaches to do, how many repetitions, at what pace. To draw up such an action plan means knowing exactly what you will do in the next workout. How much weight do you add in exercises, how many sets and repetitions you plan, how long the whole workout will take. We must not hope for a successful completion of the training, but make it successful.

Constantly having your training diary at hand, you can see your past results - what weights you worked with, how many sets, repetitions and pauses you did. Training takes on a special meaning: you need to go to the gym and make every effort to exceed previous achievements.

How can you progress:

add working weight, at least 0.5 kilograms;
at the same weight, increase the number of repetitions in comparison with the previous workout;
with the same weight, do more approaches than last time;
reduce between sets of pauses for rest.

Even microscopic gains will benefit, if any. You should always try to improve on your past achievements. This is the difference between sports and physical education. It is in sports that you fight for best result, physical education is the destiny of the rest. And a workout diary is a great tool to help you progress.

Sports nutrition is a necessary element in building the body. Regardless of your goal, taking various sports supplements help you get there faster! Come to our store sports nutrition- the best products at low prices! .

Another important advantage of keeping a diary is the determination of the duration of the recovery phase and your own supercompensation point. After a while, you will understand how much rest you need. individual groups muscles. If you manage to make progress in every workout, supercompensation is in your hands.

Key benefits of keeping a training diary:

the specificity of the training plan, the exact knowledge of what needs to be done today;
establishment feedback, understanding what happened, what were the training conditions, pauses, total time, what state the body was in, what needs to be finalized and reviewed;
based on the records, you can analyze errors and adjust the training plan;
determining the duration of the recovery phase for muscle groups and the point of supercompensation;
an archive of your achievements can be useful in the future and not only for you.

How to keep a workout diary

There are many ways to keep a workout diary. You know better than anyone what data and factors are most important to you, and which can be classified as secondary. Here are the most important things to consider first:

warm-up and working weights and the number of repetitions;
number of approaches;
the duration of the pause for rest between sets;
training date, week or day number in the training cycle;
training time and duration;
own weight;
general well-being at the time of training (did you get enough sleep or not, did you manage to eat well, after a hard day at work, in the early morning, etc.);
warm-up and cool-down, their time and type (cardio, stretching and warm-up exercises);
the score you gave yourself for the workout.

Records can be kept in a simple notebook, in a notepad or on a computer by creating a spreadsheet in Excel. You can use numerous mobile applications that have many interesting graphs and tables. You can choose the most suitable from a large number. As long as it is convenient for you to monitor your progress.

It is advisable to single out a separate section of anthropometric data in the diary - measure the main volumes of the body and put down the date of measurements. In the diary, you need to write down and take into account everything that is most important for you to progress in the implementation of the adopted program. The meaning of the diary is to show you your past results and spur on new achievements.

It makes sense to evaluate the adopted training program no earlier than after 3-6 months of work. If the workouts are the same type and regular, you will be able to assess what exactly works for you and what does not. Reviewing your training diary will help you gradually build your ideal training scheme for yourself.

Free workout diary from the site!

Due to the many requests received, we have developed a convenient version of the training diary. Print, stitch and record your workout results there! Download free training diary!

Liked? - Tell your friends!

Of course, technology makes life easier, but it is quite possible to do without them. This article presents a dozen handy Excel forms that you can keep electronically or print out with books and notepads. Of course, the template can be modified by you to suit your needs.

Power control

Strive for ideal weight

Do you know the desire to lose weight or (yes, there are those who dream of a dozen "extra")? Then you most likely have some ideal reference point in mind. But it will be ideal only conditionally, since not all of us know the optimal ratio of height and weight. human body. To find out that very goal, print out and keep in front of your eyes the correct weight, calculated on the basis of several different methods.

Accounting for medication

I dare to suggest that your first-aid kit does not at all resemble a box of modest size. Most likely, in your home there are several dozen items of tablets, capsules, injections, sprays, and simply indefinite jars. It is unlikely that they are all in one place, and therefore it will not work to remember the presence of most of them. Even if you want to resurrect the information about when, why and how many pills were drunk, you will not be able to do this a week after recovery.

But this information can be useful if you fall ill next time and want to repeat the appropriate course of treatment, or your district police officer asks about your methods of unsuccessful self-treatment. In such a situation, your own home medical will come to the rescue.

Memorization of vaccinations

Blood sugar tracking

Let's hope you and your loved ones don't have to monitor changes in blood sugar throughout the day. If fate gives out such a trick, we suggest that you turn to, in which you can enter the current value, as well as mark physical activity and the diet that affected the result. The notebook comes with a chart that visually demonstrates the level fluctuations based on your notes.

1RM calculation

Not being a person involved in bodybuilding and weightlifting, it is rather difficult to penetrate the essence and purpose of such an indicator as one rep with max weight. The 1RM calculation will be helpful in determining the appropriate load for repetitive exercises. It will be useful for all beginner strength athletes to plan individual approaches and workouts in general, as well as calculate their 1RM using the appropriate one.

is a multifunctional sports companion that allows you to record the results of recent trips to the gym, select and configure various training programs, receive recommendations from professionals and masters, and also discuss and consult on the branches of specialized forums: and most importantly - everything is free and specially for android! It is offered to start acquaintance with all the possibilities from the main menu, where a huge number of different tabs are available:

1. Diary. They allow you to adjust or draw up training programs (and at the same time study theory and interesting features different exercises), where you can enter daily data on measurements, weight and food intake, and also leave comments about the work done (for example, did everything go well or is it better to reduce the assigned weight to avoid problems).

In the "Diary" both progress charts and a calendar are available, from where it is convenient to distribute workouts by day and week. In general, in terms of thoughtfulness, the companion "" can be safely considered a real breakthrough - everything is visual, intuitive, and even without constant advertising, peeping out every minute!

2. Directory. A kind of encyclopedia, aimed at beginners who have not yet figured out all the secrets of bodybuilding (or the rules for building a functional and beautiful body), and even for professionals (discussions are also available on the topic of whether “multi-repetition” is needed or whether it is worth working for a maximum of one or two approaches). In addition, the developers have not forgotten about visual illustrations and even videos that explain the whole point on the "fingers".
3. Statistics. In addition to sports calculators that can help with counting repetitions and calculating metabolism, calories and weight of food taken, colorful information is available about hours spent in the gym, actions performed and overall progress (you must enter all measurement data).

In addition, the results are allowed to be shared on social networks and compared in real time with the success of friends! This feature allows you to train together even at a distance of hundreds of kilometers!

Companion for android will finally allow you to forget about notepads, some notes on your phone and the need to watch training videos on YouTube - everything has already been collected in one place and is waiting for users!