Workout schedule for beginners in the gym. Gym workout programs

Anton Simonov

Health is much more dependent on our habits and nutrition than on the art of medicine.

Content

Everyone who came to train in the gym, in order to achieve the result, must adhere to a specific training methodology. It will be different, given the goal, but fulfill basic exercises everyone needs: they will become the basis for further weight loss, drying or building muscle mass.

What are basic exercises

A basic exercise is called an exercise in which 2 or more joints are involved. This indicates that more are involved during its execution. muscle groups. This principle helps a person to train with more weight, the body receives serious stress, releases more hormones (especially growth) for the formation of muscle tissue. For example: the bench press option involves the shoulder, elbow joints, and the pull-up uses the elbow, wrist, and shoulder joints. Exercises in which only one joint is involved are isolation exercises.

How to exercise in the gym

Bodybuilding classes imply that the athlete has a training program in gym, a power supply scheme has been drawn up. Without them, a person will train chaotically, without progress and improvement in results. For newbies the best option it will be if the training system is compiled by a qualified trainer, writes out a progress table, shows and explains the technique of basic exercises. For getting best result A novice athlete should pay attention to the following points:

• balanced nutrition: getting missing elements, counting and adjusting calories consumed;
• workout plan: optimal ratios strength exercises, cardio, number of approaches, repetitions;
• adherence to the schedule (do not miss classes);
• giving up alcohol, smoking, good sleep.

Effective training program for beginners

The effectiveness of the program depends on the goals set: for example, in order to lose weight, you need to devote more time to cardio, and for weight gain, strength training. There is no universal program and you should select the appropriate exercises according to your personal feelings together with the trainer. As a basis, you can use the basic exercises in the gym, their description is below.

The vast majority of girls go in for sports to lose weight. excess weight, strengthen, tighten the figure. In this regard, exercises for women in the gym are somewhat different from men's, the emphasis is more on aerobic exercise. The girl's body contains 10% more fat, it is needed to fulfill their natural task - the birth of a child. Therefore, any workout should begin with a run (at least 20 minutes), after which you can proceed to the rest of the basic exercises in the gym.

Best Back Exercises

Basic back exercises are used to increase muscle volume, so are better suited for men to get a V-shape. The movements must be performed correctly, in compliance with the technique, so as not to injure the body. Basic exercises in the gym should be the first while the athlete has enough strength to work with weights. To train your back, do:

1. Deadlift - is listed in the top three basic exercises. Well loads the lower back, shoulder girdle, hips, buttocks, biceps of the shoulder. One of the most exhausting, but also useful exercises. It is very important to follow the technique when performing so as not to damage the lower back, which receives a serious load.
2. Bent over row. Good way pumping latissimus dorsi, performed after the deadlift, helps to visually make the back wider. Muscles are also involved shoulder girdle, biceps.
3. Pull-ups are a well-known version of an exercise for the back, you can do it at home or on a street sports ground.

Chest workout

An inflated chest is not an easy task for any athlete. Many people have to spend more than one week to feel the training technique, to catch the necessary amplitude. Basic best exercises in the gym for the chest:

1. The bench press is also included in the main three of the base. Allows you to use Weight Limit to load the muscles of the chest, involves the shoulder girdle, forearm. Don't rush to take big weight, ask someone in the gym to insure you during execution so that you are not pressed by the neck.
2. Dumbbell bench press. This option allows for less weight, but provides a greater range of motion, which has a beneficial effect on muscle growth.
3. Push ups. home option basic exercise for thoracic, involves the shoulder girdle, biceps, triceps muscle.

Basic bicep exercises

The most effective movement to pump up biceps- flexion at the elbow, but it involves one joint in the work, so such exercises are considered basic with a big stretch. Rather, they can be called the most productive. Basic exercises for biceps in the gym:

1. Pull-ups (reverse grip). The only option that really involves more than 1 joint, but it will not work for a long time to pump the biceps with it, the athlete gets tired quickly.
2. Lifting the biceps of the bar in work includes one joint, but has maximum effect in the biceps training course. In addition to the biceps muscle, the anterior bundle of deltas is involved.
3. Hammer exercise. Athletes often lag behind Bottom part biceps, this version of the exercise provides an opportunity to work out the necessary part of the arm well.

Triceps

With this muscle group, the situation is simpler than with the biceps. Avoid training the triceps muscle is not worth it, it forms up to 60% of the visual volume of your arm. If the main movement for the biceps is flexion, then for this case it is extension. Basic triceps exercises in the gym:

1. Bench press narrow grip. This option provides an opportunity to load the muscle as much as possible, to take a large working weight. With a narrow grip, it is excluded from work pectoral muscle, and the entire emphasis is shifted to the triceps. As with chest training, it is desirable that someone insure you.
2. french press. It is better to perform it with a small weight, this will not allow you to overload elbow joint, but with more repetition. The sequence is the same with the chest: first do the chest press, and then the French. With this approach, nothing will threaten your joints.

On the shoulders (deltas)

Broad massive shoulders adorn any man. The joints here are very easy to injure, so the movements should be performed very carefully, choosing the right weight. Basic shoulder exercises:

1. Army press. It is performed standing or sitting with a barbell, which, unlike dumbbells, provides an opportunity to load the target muscles more. Together with the shoulders, the triceps, the muscles of the middle back, are trained to a lesser extent.
2. Dumbbell press. Perform better while standing, this option is an alternative army press, but they can be performed in one workout.

On the abdominal muscles

As with the biceps, there is no base for this part of the body, all movement options involve one joint. The main principle of pumping abdominal muscles- twisting. Abs exercises in the gym are performed for maximum tension. muscle fibers during their contraction. For training, you can do:

1. Bench crunches are good for upper abs. The lower part is also involved, but less.
2. Hanging leg raise, it effectively trains the lower abdominal muscles. The press training should be performed at the end of the session, in each approach the maximum number of times.

On leg muscles

This part of the body becomes a problem for men, women. For the first, it becomes a real challenge to increase muscle mass, for the second - to lose weight, deal with cellulite. Women need to work with smaller weights, doing more repetitions to disperse the metabolism, increase endurance. Leg exercises in the gym:

1. Lunges with dumbbells. Several variants of the execution technique are used, but the maximum effect is obtained if they are done with advancement. You need to squat deeply and rise on your toes. The same muscles are involved as with squats.
2. The barbell squat is the last exercise in the base three. Beginners are strictly not recommended to perform with a lot of weight. It is better for girls to start simply with a neck, for guys - with pancakes of 5 kg each. This is due to the large load on the lower back. Perfectly worked out quadriceps, gluteal muscles, hamstrings, lower back.

Video tutorials for beginners

Fitness can bring maximum results only if you follow the schedule, diet, exercise technique. The latter is especially difficult to master on your own, because there is no one to point out runtime errors.

To prepare for classes, it is better to watch videos from famous athletes who talk about the nuances of the technique of exercising in the gym. Below are examples of workouts for men, women. Don't forget to wear comfortable clothes.

A set of exercises in the gym for men

Gym workout for girls

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Basic exercises in the gym

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With the advent of winter, the average person begins to understand that the next beach season is just around the corner, and the arrow on his scales shows impermissible numbers. So it's time to take matters into your own hands. So, in most cases, there is a desire to go to the gym. Once there, a person discovers a new world in which he, most likely, does not understand anything. Today we will talk about what you need to pay attention to if you signed up for a gym. For beginners, it is extremely important not to miss anything, so that a positive result is not long in coming. Below will also be considered the main training programs for beginners.

Trainer

The first thing to do when you get into the gym is to hire a trainer. no matter how smart and successful person you were not, a professional knows more about sports, because this is his job. Therefore, pride in this case is best left with shoes in the locker room. After a couple of months, when you already know the technique of all exercises, you can refuse the trainer. But at first it is better to trust a professional.

If you can't afford a trainer, or just don't want to hire one, there is still a way out. On the Internet you can find a lot of information about fitness and bodybuilding. Articles and videos will help you get a knowledge base sufficient for a beginner. Another way to gain knowledge without a coach is to communicate with more experienced athletes. In the hall, no one will refuse you advice or safety net. Just do not often distract people from their own activities.

Friend

An important component of successful classes is support. Therefore, in order to always remain motivated, it is better to go to the gym with a friend. When you are exhausted and want to stay at home, lying on the couch watching your favorite series, a faithful friend will simply force you to go to the gym. You will do the same for him. In addition, when there is at least one acquaintance nearby, beginners in the gym feel much more comfortable.

The main thing is not to show off your achievements to a friend and experienced athletes. If you have not been involved in sports for a long time and have just begun to tone your body, then excessive zeal will lead to the fact that for the next few days you will not be able to do anything due to wild muscle pain. And this is only the best case. And for people who have been practicing for more than one year, it doesn’t matter how much newcomers are reaping. People come and go in the hall. No one pays attention to strangers. However, if you need advice or help, then an experienced athlete will not refuse.

embarrassment

Training for beginners in the gym is difficult at first. The beginner does not understand what he is doing, does not feel his muscles. He just follows the instructions of the coach. But after a while, full awareness of actions will come. Then every movement will be deliberate. Do not be shy if at first you do something wrong. No one will laugh with you, since everyone once started. The right technique will definitely come, just be patient.

Now it's time to talk directly about training. Coming to the hall, a person can harm himself. To prevent this from happening, you need to strictly adhere to the lesson plan and not try to show your superpowers. The gym for beginners is a place where your willpower, determination and ability to live according to a schedule will be tested.

The first program that we will consider is aimed at creating some kind of foundation. It provides for the preparation of the athlete for further, more difficult tests. There are no special wisdoms and any specific techniques in it. This program includes mostly free weights. The reason for this is simple - not all gyms have special simulators designed to work out a particular muscle. So that the question does not arise (how to replace the exercise on this simulator?), the program is simplified as much as possible. However, it should very much take place three times a week. With experience, athletes expand the program to 4-6 days. But for now, this is of no use to us.

First day

It looks something like this:

1. Warm up. Done up to 10 minutes. Provides exercise and cardio training.
2. Pectoral muscles. You need to do a dumbbell bench press, you can also breed them to the sides.
3. Triceps. Different narrow grips are made, down on the upper block.
4. Shoulder. We raise our hands with dumbbells in front of us. Next, we do a bench press while standing.
5. Abs workout (any exercise of your choice).
6. Stretching.

Second day

Step by step training looks like this:

• Warm up.
• Back. We make different bars to the belt in an inclination. Pull-ups provided wide grip.
• Biceps: Curl with dumbbells or barbell. Lifting the barbell on the Scott bench.
• Shoulder. First, raise the dumbbells to the sides. Then we do the barbell pull to the chin.
• Press work.
• Stretching.

The third day

The program is slightly transformed:

1. Warm up.
2. Legs: squats with a barbell, extension and flexion on the simulator.
3. Shoulders: abduction of arms on the Peck-Dek simulator.
4. Press.
5. Stretching.

All exercises are performed in three sets of 10-15 times. Except for those near which a different number of repetitions is indicated. The weight of the shells should be selected in such a way that you can do exactly as many approaches as indicated above. Of course, in exercises where everything depends on your strength, for example, in pull-ups or training the press, you need to do as much as possible, trying to bring your performance to the maximum.

In addition to the warm-up, at the beginning of the workout, warm-up approaches with an empty neck will not be superfluous. You need to do them not before each exercise, but before starting to train a particular muscle group. 10-20 repetitions will be enough for the muscles to be enriched with nutrients that are known to come with blood.

Above, the standard was considered in which each muscle group is worked out on a specific day. But there is another method. According to him, the whole body trains in a complex way - in one trip to the gym. For beginners, this approach is also very effective. Let's take a look at it for comparison.

Program #2

This program at first glance seems extraordinary. However, it gives a huge effect. The workout looks like this:

• Warm up.
• Shoulders: lifting the bar above the head, pull to the chin.
• Legs. We do barbell squats.
• Biceps. Provides for lifting the bar.
• Back: projectile thrust to the belt in an inclination.
• Chest: bench press (horizontal bench).
• Abs: hanging leg raises.
• Stretching.

You also need to practice three days a week. Only the exercises in each workout are repeated. If you are under 20 years old, then one lesson per week should be replaced with a complex aimed at expanding chest and shoulders. It looks like this:

1. Warm up.
2. Super series of deep squats and pullover. Each of the exercises is done 15-20 times. The number of approaches - 3.
3. Pull-ups (to the chest, behind the head, reverse grip) at 3/15-30.
4. Push-ups on uneven bars (maximum amplitude) - 3-4 / 20-30.
5. Raising the legs, hanging on the crossbar.
6. Stretching.

It is recommended to start with a program in which all muscle groups are worked out. A beginner in the gym for the first time does not have to pump accentuated. This training plan can be used for the first 1-2 months, and then move on to the standard program, where each muscle is given individual attention.

Gym for beginner girls

Unlike men, girls, as a rule, go to the gym not to get bigger, but on the contrary, to become fitter, slimmer, lose weight. overweight. There is an opinion that when doing weights, a young lady loses her femininity and becomes a “jock in a skirt”. But this is not so at all. Firstly, a normal girl will not be able to become one due to the fact that her body is not arranged in the same way as a man's. He is not predisposed to the growth of muscle mass. Secondly, the exercises and loads included in the girls' training program are not aimed at turning a lady into a pile of muscles. So do not take with hostility the fact that the fairer sex also go to train in the gym.

For beginner girls, the goal of training is a comprehensive study of the whole body. As well as gaining harmony and losing weight. Therefore, the most acceptable would be such a program in which all muscle groups are worked out in one day. She is comfortable. After all, if you often skip workouts due to a busy schedule, there will be no muscles that are deprived of attention. So, here is an example of a standard program for a girl:

• Cardio exercises - 10 minutes with a pulse of 100-120 beats per minute.
• Warm-up and stretching.
• Hanging leg/knee raises.
• Seated leg extension.
• Short hyperextension.
• Dumbbell bench press.
• thrust upper block to the chest (reverse grip) - 2/10-12.
• Overhead dumbbell press.
• Their rise is for biceps.
• Twisting on the bench.

All exercises, except those noted separately, are done in three sets of 10-12 times. Arriving at the gym for the first time, cardio and warm-up should be done fully. And power - on one approach. The break between repetitions is about a minute. The second workout may be more intense. In each exercise, you need to do two sets, and reduce the break to 50 seconds. The third time it's time to start training according to a full-fledged scheme. It will take a couple of weeks, and you will see how other beginners start classes. The program in the gym will already be easier. You will feel like an experienced athlete. Keep that positive attitude going forward and you'll be fine.

Conclusion

Training for beginners can turn into sheer stress if there is no reasonable approach to classes and an experienced mentor. At first, most likely, nothing will work. Therefore, you should be careful if you decide to go to the gym. For beginner men, this path will be easier than for women. But the representatives of the weaker sex are also good at sports, if there is a desire. Today we learned what difficulties await a beginner in the gym and what exercises should be paid attention to at first.

Hello, friends! My name is Nikita Volkov. If you are completely new to bodybuilding or just planning to go to the gym, then this article is for you! How many difficulties a beginner has to overcome even before he wraps his arms around the bar, for the first time, in the gym!

A change in the usual way of life (getting out of the "comfort zone") causes anxiety in the vast majority of people! After all, after work, study, you will not have to fall on the sofa, but go somewhere, load yourself with weights, then eat. Nutrition… You have to control how much you eat, stop stuffing yourself with any infection, such as poisonous Coke, carcinogenic chips and….. limit your consumption of sweets.

My head was spinning from the amount of various information that I could not put together in any way. So many various techniques, methods. Yes, and there are a lot of rumors around this simple sport. At that moment I was not confident in myself. Ashamed of his body. But I wanted to start changing myself and my life.

"Why do I need all this?" any “normal” person would think. “And in general, my genes are bad, the bone is heavy and wide, and even the muscles prevent me from moving, they enslave. I also heard that jocks with sex lives don't go boom-boom. Plus, they're dumb!" – this “sane” person will continue.

All this is just ridiculous! Now I will not dispel these myths of not very smart people, otherwise the article will be very large. I am sure that you understand that these are banal excuses that you need to either forget or stay in your world of prejudices and excuses.

Where do I begin?

There are many options for how to create a training program for a beginner, but I want to say one thing, that there is NO universal workout! Each organism is individual and how adaptation to loads, muscle tissue will take place depends on many factors, such as: gender, age, fitness, genetics.

Now I will give a scheme according to which you will need to practice in the first 3-4 months of your training. What is characteristic of this period?

• Poor muscle-brain connection (the beginner does not understand and does not know how muscles contract), and also, they are not able to abstract (forget that someone is looking at them).
• Any physical activity is stress for an unprepared body, so it makes no sense to overload the system with excessive weights.
• Muscle fibers adapt to new loads, so fairly rapid increases in strength and volume are observed.
• It makes no sense to divide workouts into splits (by body parts), because. this is necessary for a targeted, increased load on the muscles being worked out.

Those were the highlights. I will quickly go over all the points before giving you a program in which you will need to start the path to climbing to the top, where you will be respected, beautiful girls and success.

Poor musculo-brain connection. Most beginners come to the gym and just mindlessly lift and bench weights without thinking about how the muscle they are working on is working. This is fine. This is a mistake of almost 100% of newcomers to the ranks of bodybuilders. You need to read about how to learn how to contract muscles.

About stress from any physical activity I think it's understandable. Your goals in the first months are setting correct technique performing exercises, getting used to weights and the ability to focus on the muscle being worked out.

Next item. In the first months of training, there are quite large increases in muscle volume and strength, do not rush to rejoice, this is just a response of the body to an external load after a “long sleep”.

I advise you to measure all your volumes with a centimeter and write down all the data on paper. After a month or two, measure yourself again and you will be pleasantly surprised. Just don't be "fanatic" about it, don't measure yourself every other day and wait for crazy gains.

Further. In the beginning, there is no point in splitting. The muscles of a beginner are not adapted to such loads and such training will not give the expected result, such as after 1.5-2 years of training. Just forget about it for now. Everything will be, but everything in due time.

Next moment. Most beginners cannot abstract. They think that everyone in the room, and even people passing by, are looking at them to laugh at their still modest results. Dear my friends! Understand that in the gym everyone is fixated only on themselves and no one cares how you do it. Everyone was at the beginning, just like you. They came to the hall with frightened eyes and were afraid to "strange" something. Relax! You are only racing with yourself.

You should be better than only one person today, that is you yesterday.

What are the exercises?

Exercises are divided into basic and isolating. Read more.

Basic exercises involve several joints and muscle groups during their execution. Such exercises include, for example: barbell/dumbbell bench press, barbell/dumbbell squats, barbell rows, etc. The principle, I think, is clear.

Isolation exercises involve only one muscle group and one joint. For example: extension / flexion of the legs in the simulator. Such exercises serve well for clogging the muscles with blood or for preliminary fatigue of the muscle, but not for great muscle growth.

Therefore, in the training program for a beginner, I included only basic exercises! No isolation for a year and a half of training!

Now it's time to start the most interesting. How should you train in the first 3-4 months of your training.

Training program for beginners

The training program for beginners will look like this:

Do the above workout 3 times a week, every other day (Monday, Wednesday, Friday, or Tuesday, Thursday, Saturday).

We start from the shoulder girdle, because. in the future, this will allow you to increase indicators in the volume of the chest and back.

First, do one warm-up set (usually with an empty bar) for 12 reps, then 3 sets of 10-12 reps with a weight that allows you to perform exercises with correct technique and feel the work of your muscles.

Weights, as you already understood, will grow on their own. But make sure that you do not fall out of the corridor in 10-12 repetitions. Can you lift more reps without ? Throw another 2.5-5 kg ​​on the bar, do not be afraid. But remember now the main thing is technique!

If you are not yet 23-24 years old, then you have growth zones open, and you can significantly expand your backbone. Therefore, the above complex needs to be slightly adjusted.

Therefore, one workout (usually the middle one, for example on Wednesday) should be replaced with this one:

1. 1. Deep squats (20 reps) + Pullover with a dumbbell, lying across the bench (15 reps). They are performed one after the other without rest (first squats, then pullover ... rest 1-1.15 minutes ... then again). Complete three Super Sets.
   2. Pull-ups behind the head with a wide grip (30 repetitions, excluding approaches). For example: 10, 8, 8, 6.
   3. Pull-ups to the chest with a wide grip (30 repetitions, excluding approaches). For example: 10, 8, 8, 6.
   4. Pulling up with an average reverse grip, palms towards you (on the biceps) until the stomach touches the crossbar (30 repetitions, excluding approaches). For example: 10, 8, 8, 6.
   5. Push-ups on wide bars with maximum chest stretch in lowest point(100 repetitions, excluding approaches). For example: 25, 25, 20, 15, 15
   6. Hanging straight leg raise (abs exercise)

Such an alternation of training will give an even greater effect, because. weight work will be performed not 3, but 2 times a week. In addition, it will expand your backbone.

This is how your workouts will go in the next 3-4 months! No isolation! Only basic exercises! It would be enough! You will grow well at first as well. At first, the progress is generally going great! The body gets used to the load and responds very well to it!

P.P.S. To choose an INDIVIDUAL TRAINING PROGRAM for yourself, based on your individual characteristics, you can download my “Select System individual program training." Details below:

P.S. Subscribe to blog updates. It will only get worse from there.

With respect and best wishes, !

The desire to have a slender, athletic figure often encounters complete confusion and a lack of understanding of how to start training if you have never done it before. A properly designed initial program will save the beginner from frustration and waste of time.

Choose a training goal

First of all, it is necessary to clearly articulate and define the goal training program. This will allow you to approach load planning with right side and get the desired result.

The most common mistake of beginners is the desire to become both strong and huge at once, and to get the coveted embossed cubes on the stomach. These are three completely different tasks and it is best to work on each of them separately.

For example, in order to gain muscle mass, an athlete needs to receive more calories than the body is able to use - this is the only way the muscles will grow. Moreover, different types physique with different speed metabolism will need accordingly and in different amounts of kilocalories. But in any case, they will still need more than the daily allowance.

Work on the relief involves a radically opposite approach. When choosing this particular goal, the athlete must spend much more energy than enters his body.

The relief volume of muscles is undeniably beautiful, however, drying has a negative effect on strength indicators. So, work for strength and relief is the same Sisyphean labor as simultaneous work for relief and mass.

Strength indicators are based on effective work nervous system and not on the beauty of the muscles. It is not for nothing that weightlifters and powerlifters, as soon as they gain weight, increase their results and also decently lose efficiency as soon as the athlete's weight begins to decrease.

The key to any successful workout is a warm-up. After only 5 minutes on the treadmill and stretching the joints a little simple exercises, you will warm up and prepare the body for further, already more serious, loads.

Training for beginners should not take place more than 2-3 times a week. In the case of daily training, the athlete's body will undergo serious overwork and will not be able to find the strength for a normal recovery.

On initial stage it is best to do the exercise 3 times (set), and the weight is selected so that the performer is able to master 12 to 15 repetitions in one set.

You should not get hung up on only one training scheme - due to the body's ability to quickly get used to monotonous exercises, the effectiveness of classes can be significantly reduced.

Do not try to load yourself with training to the maximum from the very first session. The quieter you go, the further you'll get. A gradual increase in intensity will allow the body to adapt to stress and improve health.

Do not forget also that nutrition and time for rest play an important role in the formation of a sporty and toned silhouette.

Always remember the technique of performing exercises. Doing it wrong, at best, training will be fruitless, at worst, you can seriously harm yourself.

Learn technique and never hesitate to ask the trainer at your gym for advice. It's a shame not to "not know", it's a shame not to want to know.

Training frequency

Daily, frequent workouts are just as undesirable extremes as infrequent, or their complete absence.

The high frequency of training does not allow the muscles to recover even to their original level, not to mention the growth of performance. The result of such training is the aggravation of the state of muscle groups with each subsequent workout and overtraining.

There are, of course, special training programs in which classes are held every day. However, it's best to leave them to the professionals.

The low frequency of training, in turn, reduces the effectiveness of training, as the opportunity to play sports in the onset phase of supercompensation is lost.

Based on the fact that it takes 2 to 4 days to restore muscle tissue, most optimal schedule strength training is sports 2-3 times a week.

Training duration

Depending on the goals of the athlete, the duration of training may vary.

Mass-gaining workouts can last from 1.5 to 2 hours, as the athlete needs time to rest between sets. And workouts aimed at losing weight are effective only if they last from 30 to 60 minutes.

Excessively long training forces the body to produce cortisol, a hormone that destroys muscle tissue and contributing to overtraining.

Where to start training?

Beginner training is divided into two main approaches and a lot of intermediate ones in between. Muscles in human body a great variety and they can be trained both all at once, and in batches or splits.

In the first case, the approach is gentle and consists of circuit "full body" workouts. To strengthen the ligaments, get used to the loads and start the processes associated with training in the body, novice athletes need to train from 1 to 3 months practically without free weights.

The second approach, free weight and core splits, is considered quite severe. With this approach, trainers recommend dividing muscles into three groups and loading each of them on a specific day of the week.

Training for beginners is recommended to start with aerobic exercise. Running, swimming, brisk walking, aerobics will allow the body to develop an addiction to stress and prepare it for high-intensity training. This stage of training lasts from 2 to 4 weeks.

Training program for beginners

Day one - back muscles and biceps:

• (5 sets of 5 reps)
• (3 sets with max reps)
• Military bench press (3 sets of 8 reps)
• Incline dumbbell side raise (2 sets of 12 reps)
• Hitch

Style Outcome

regular workouts, proper nutrition and the necessary rest for muscle recovery will allow any novice athlete to find the desired toned athletic silhouette without irritable fatigue and labor blisters. The rule of three "P" - plan, gradualness, proper nutrition.