Strength training program in the gym. Basic exercises in the gym
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The decision to exercise regularly is not easy for everyone.
Those who have never in their life encountered working in a gym or in group classes have many questions.
What to choose for beginners: a gym, training at home or a fitness club - this is one of the main problems that faces future athletes.
How to force yourself to start training
Even after deciding to exercise, forcing yourself to exercise regularly is not easy. And little tricks will help novice athletes with this:
- Favorite sport. Much more enthusiasm will be generated by physical activity that brings pleasure. For some it’s aerobics, dancing or tai-bo, while others prefer exercise machines or crossfit.
- Good company. Going to the gym or fitness club with friends is more interesting and fun. In addition, you won’t be able to skip a workout again due to laziness.
- “Your” coach. The first classes are best conducted under the supervision of a professional who will develop an individual program, monitor the technique, motivate and encourage.
- Setting goals. Lose weight, get pumped up, tone up – the goal can be anything. It’s even better if it is visualized in the form of a photo of an athlete, a star, or at least a slender friend.
- Step-by-step training plan. Working according to a program where everything is written out is much easier and more effective than standing aimlessly in front of each exercise machine, wondering whether you need to exercise on it or not.
- Training uniform. Special clothing will not only solve the problem with air exchange and moisture release, but will also psychologically prepare you for classes.
- Public promise. Having told friends and acquaintances about the start of training, it will be difficult to “back down” and ignore their questions about sports achievements.
- First results. Studies have shown that after achieving minimal benefits from exercise, people are more enthusiastic about continuing their workouts.
- Entourage. We are talking not only about clothes, but also about a playlist with your favorite music or sports gadgets that can brighten up your stay in the gym.
- Reward system. For effective work in the gym or group, you can reward yourself with small “goodies” or less high-calorie things: shopping, cinema, going to an amusement park.
No matter how strange it may sound, sport is addictive, and many people, having started training, continue to do so for the rest of their lives.
When choosing a trainer, you need to find out his experience and specialized education. It is better if it is a higher specialized education, rather than a 2-week course. You need to understand well which person you can trust with your health.
Choosing a gym: rocking or fitness
To get a beautiful figure, you will have to work hard on your body. This is where beginners have the question of what to choose – a gym or a fitness club.
An accurate definition of the training goals will help you make the right choice. If an athlete wants to lose weight, tighten body contours, improve his endurance and performance, then he should pay attention to fitness classes. If your main goal is to build muscle mass, then welcome to the gym.
Each of these training locations has its own advantages and disadvantages. Speaking about fitness, it is worth mentioning its advantages such as:
- accessibility (basic elements can be performed by almost anyone);
- versatility (group classes are suitable for most athletes);
- variety of programs (from strength training to express weight loss).
It is also worth mentioning that when training in a group, it is much more difficult to miss an appointment without a good reason.
Important! Speaking about the disadvantages, first of all it is worth mentioning the cost of the subscription. The second disadvantage is the tight schedule. The athlete will have to adapt to the majority. Another fly in the ointment is the limited enrollment in groups. You may not have time to sign up for the program you like.
People most often go to the gym to gain bulky muscles. Additionally, the cardiovascular system and endurance are strengthened. With a well-developed training plan, working out in the gym, you can lose weight.
The main advantages of the hall are:
- a variety of exercise machines that can load almost all muscle groups;
- weight of additional sports equipment;
- convenient visiting schedule;
- lower cost of a subscription compared to a fitness club;
- individual lesson plan with the possibility of its subsequent adjustment;
- clearer focus on results.
There are some downsides here too:
- lack of experience in using equipment and exercise equipment for beginners (first lessons only with a coach or instructor);
- "full house" in the evening after work.
Each athlete chooses where and how to exercise, but beginner athletes should still consult with experts.
How to organize and prepare for your first training session
The preparatory stage is no less important than the first few workouts. It allows you to tune in psychologically and develop self-confidence and understanding of the need for physical education.
What you need on your first day at the gym
Getting ready for the gym for the first time is similar to getting ready for vacation. Just as in the latter case, it is better to make a list of necessary things in advance. The athlete will need:
- Sports backpack or bag.
- Sneakers.
- Shower shoes (flip-flops).
- Towel and soap accessories.
- Clothing for classes.
- Bottle of water.
You can also take a fitness bracelet with you that will measure your heart rate. Those working with a barbell will need gloves to prevent the appearance of calluses.
Don't forget about warming up
One of the most common mistakes beginners make is ignoring the warm-up, but this is a very important stage of training.
Warm-up is necessary for:
- stretching muscles and improving joint elasticity;
- reducing the risk of injury;
- increasing training efficiency;
- acceleration of metabolism (due to increased heart rate);
- preparing the body for further stress.
A full warm-up takes from 5 to 15 minutes and includes muscle exercises:
- shoulder girdle;
- breasts;
- backs;
- torso;
- lower back;
- calves and ankles.
In this case, areas that have been injured should be given more attention. The warm-up can also include exercise on cardio equipment: rowing machine, elliptical machine, treadmill.
How to choose suitable loads so as not to harm your health
A competent training plan includes not only a list of exercises and the frequency of visiting the gym, but also load distribution. This should be done by a professional.
Even in the process of drawing up the program, all initial anthropometric data and information about the presence of injuries, diseases and daily routine are taken from the athlete. Only after this is the optimal plan selected, which includes gradually progressive loads.
Often the first type of training that is recommended for a beginner is the full body. This type of training allows you to work all major muscle groups in one session. You can work with a full body 2-3 times a week, which is quite enough for an inexperienced athlete.
Important! When compiling a list of exercises, age and the presence of diseases must be taken into account. Thus, a 16-year-old teenager will not be allowed to do deadlifts or perform bench presses with heavy weights; on the other hand, leg exercises will be removed from the program for people with varicose veins.
Athletes will also have to reduce their loads after a long break from training. Of course, muscle memory will allow them to progress faster and change weights, but they won’t be able to immediately return to their previous performance.
How to choose a regime: how many times to go to the gym per week
Many beginning athletes think that the more time they spend in the gym, the faster they will achieve results. However, in reality everything is different.
It all depends on the goals. To lose weight, you need to focus on cardio training and go to the gym 3-4 times a week. In this case, one of the workouts can be replaced with a morning jog of several kilometers.
But those who want to swing properly should remember such a phenomenon as the restoration of muscle tissue. It is during power loads that the muscles receive micro-tears, which, when restored, thicken the muscle fibers, thus producing muscle growth. After each session, any muscle group needs time to rest and regenerate. For professionals it is 48-55 hours, for beginners - at least 72. Thus, the optimal training regime for beginner athletes is 2-3 times a week.
Adjust your diet
The training plan necessarily includes the development of a diet. To lose weight, girls must reduce the amount of fast carbohydrates in their diet, increase the amount of fluid they consume, and add vitamins.
When pumping up muscle mass, you need to increase the amount of protein, both animal and vegetable.
Interesting: you can drink water with magnesium to reduce appetite.
Do you need a trainer?
The question of the need for a coach often faces novice athletes. Many believe that this is a waste of money, since the instructor available in each gym is able to help understand the operation of the simulators and give general recommendations.
And yet the functions of an individual trainer are very important:
- He will help you create a training program.
- Explains the rules for using exercise equipment.
- Monitors the correct technique for performing the elements.
- If necessary, will make adjustments to the program.
Important! It is difficult for beginners to understand how correctly they perform this or that exercise, but the result directly depends on the technique.
How to avoid mistakes at the very beginning of training
Both beginning athletes and professionals can make mistakes. The difference is that the first group has many more of them. The general thing is that they all affect the effectiveness of training.
Beginners most often “sin” the following:
- ignore program development;
- forgetting about the meal plan;
- neglect rest between classes;
- perform exercises incorrectly;
- do not study the rules for using simulators;
- They ignore breathing techniques, warm-ups and cool-downs.
As a result, even after a month of intensive training and visiting the gym 4-5 times a week, there is no visible result. The beginner becomes disappointed and eventually reduces his sports activity to “nothing.”
What loads should be included in the first lessons?
The first training sessions in the gym are gentle and introductory in nature. The main task of the coach is to prepare the athlete’s body for the loads and teach him how to work correctly with equipment and perform the necessary elements. Regardless of the goals of the training, experts recommend starting any work with cardio exercise (in the absence of contraindications).
Cardio
Cardio exercises are not only needed for weight loss, as many people think. They additionally allow:
- improve the functioning of the cardiovascular system;
- develop endurance;
- get rid of negativity;
- reduce the risks of diabetes;
- speed up calorie burning and metabolism;
- increase bone density;
- increase muscle tone.
You can get cardio exercise on special machines (treadmill, rowing machine or elliptical) or perform a series of exercises that will give exactly the same effect.
Running with shin splints
- tilt the body slightly forward;
- start running, alternately throwing your shin back and touching your buttocks with your heel.
Jumping with arms and legs raised
- put your feet shoulder-width apart, lower your arms;
- on the count of “one,” jump out, simultaneously spreading your arms and legs to the sides;
- on the count “2” return to IP.
Burpee
A polymetric exercise that intensively works several muscle groups at once.
- IP - deep squat with hands resting on the floor;
- on the count “1”, jump back, taking a prone position;
- on the count of “2” do push-ups;
- about “3” return to the squat;
- stand at the count of “4”.
Swing Lunge
- stand up straight, arms at your sides;
- Lunge back with your right foot, touching your knee to the floor;
- standing up, bring your leg forward and swing it;
- lunge again.
Performed alternately with each leg.
Power
It is a mistake to think that strength training is only for bodybuilders. Proper work with weights and approaches can allow slender girls to tighten their figures. For beginners, it is best to start with basic exercises.
Deadlift
The muscles of the back, legs and buttocks work.
- feet shoulder-width apart, toes slightly turned out;
- moving your pelvis back, bend your knees slightly and hold the bar of the projectile with a straight back;
- slowly begin lifting the barbell along your legs until it is completely straightened;
- bring your shoulder blades together at the peak point;
- start lowering again.
2-3 sets with 6-7 repetitions are enough.
Barbell Squat
- stand so that the bar rests on the trapezius of your back;
- feet shoulder-width apart, toes pointed out;
- remove the projectile from the supports;
- while inhaling, begin a squat, slightly tilting your torso forward;
- Having reached the peak position (hips parallel to the floor), fixate for a second and, slowly exhaling, rise.
A great exercise for girls to pump up their butt.
Leg press
In order to do this exercise, you will need a special simulator.
- set weight;
- sit in the exercise machine, fixing your feet on the upper platform shoulder-width apart;
- holding on to the stupors, slowly straighten your legs, pushing the platform away from you;
- smoothly return to IP.
The hamstrings, gluteus, popliteus and quadriceps muscles are strained.
Pull-ups
- grab the bar with both hands using any grip;
- pull yourself up, “pushing” your chin beyond the lines of the pole;
- linger for a couple of seconds and return to the IP.
The shoulders, biceps and torso are well worked out.
Upper block pull
- sit in the exercise machine;
- take the handle with a wide grip and, slightly tilting the body, pull it towards you;
- return to IP.
While performing the exercise, you need to remember that you need to pull the handle to your chest, not to your waist.
What kind of simulators
One of the advantages of the gym is the simulators that make it easier to perform elements or correct technique.
The power frame is a system of vertical posts and horizontal crossbars. On it you can comfortably perform bench press (when using a bench), deadlift, squat with a barbell and pull-ups.
A horizontal bar is a multifunctional sports equipment designed for performing various types of pull-ups.
A leg press machine is a system that includes a seat, supports for canopies and a moving platform. Allows you to pump up your leg muscles.
The Scott Bench is a prefabricated metal frame with a bench and an adjustable desk. Helps work your biceps.
Vertical-horizontal traction is a system of blocks that can be worked both in a sitting and standing position. Allows you to train your upper back.
Crossover is a multifunctional block exercise machine designed for combined upper and lower training.
Examples of training programs for beginner men and women
If we talk about where a beginner should start working in the gym, then this, of course, is with the selection of the optimal program.
Training course for weight loss for 3 days a week
A weight loss course for girls includes a nutrition plan and exercises up to 3 times every 7-8 days with mandatory cardio elements.
Exercise | Sets | Repetitions |
Hyperextension | ||
Press (twisting) | ||
Bar squat | ||
Back lunges with upward swings | 8-10 (each leg) |
|
30-60 seconds |
||
Upper block pull | ||
Crunches | ||
Deadlift with a bar | ||
Hand fly with dumbbells | ||
Pushups | ||
Elliptical trainer | 1.5-2 minutes each |
|
Hanging Knee Raise | ||
Leg press | ||
Pullovers | ||
Bar to chin row | ||
Skater | 20 (each way) |
Cardio exercises will increase the number of calories you burn, while presses, rows and flyes will improve your contours and tighten your figure.
Weight loss course for men:
Exercise | Sets | Repetitions |
20-25 minutes |
||
Dumbbell reconnaissance lying down | ||
Seated barbell press | ||
French press | ||
Crunches | ||
20-25 minutes |
||
Pull-down of the upper block behind the head | ||
Hyperextension | ||
Barbell curl | ||
Dumbbell lateral raises | ||
Raising dumbbells in front of you | ||
Crunches | ||
20-25 minutes |
||
Squats | ||
Leg bending in the simulator | ||
Calf raise | ||
Dumbbell Seated Shoulder Press | ||
Twisting on a Roman chair |
Men working on this plan need to follow a diet and rest periods between sessions.
Muscle tightening complex
The complex for body relief for women consists of:
Rest between sets should not exceed 2 minutes.
Men's training:
The rest period is no more than one minute.
Lesson plan to start pumping up all muscle groups
Girls and men can gain muscle mass using the same type of training. The weights, number of sessions and number of repetitions will vary.
Exercise | Men | Women |
||
Repetitions | Repetitions |
|||
Pull-up | to failure | |||
Horizontal block thrust | ||||
Standing Dumbbell Press | ||||
Deadlift | ||||
Shin extension | To failure | To failure |
||
Barbell Squat |
In this case, to achieve the desired effect, you need to work with heavier weights and fewer repetitions.
How to exercise without an instructor with maximum efficiency
You can practice without a coach, the main thing is to systematically approach the process. To do this you need:
- draw up a training and nutrition plan;
- do not forget about warm-up and cool-down;
- track your exercises using a mirror;
- try to feel the muscles as much as possible while performing the elements.
Fitness apps and trackers that not only monitor the user’s condition, but can also help him develop a program and track achievements will be a good help. In the absence of mobile “assistants”, you can keep a diary yourself, where you can enter all the results of your training.
Denis Semenikhin, TV presenter, video blogger, author of books on fitness
First of all, Denis advises, beginners should not forget about the importance of warming up, which starts the work of the cardiovascular system. If control is possible, you need to ensure that the pulse at this stage does not exceed 60% of its maximum.
Stanislav Lindover, European champion, master of sports in bodybuilding
Beginning athletes need to train on machines with a given trajectory of movement,” says Stanislav. In this case, the correct technique for performing the elements is guaranteed.
Ekaterina Usmanova, current Russian fitness bikini champion, video blogger
Useful video
Main conclusions
Beginners who come to the gym need to understand what goal they are pursuing, and only after that start exercising:
- You cannot practice effectively without drawing up a training plan.
- Fitness club or gym – the choice depends on your goals.
- To lose weight, you need to focus on cardio, to build muscle - on the strength block, for relief, choose a comprehensive workout.
- The first lessons are best done under the supervision of a trainer.
Training for beginners will not be easy, and you need to be prepared for it. However, over time, with the correct prioritization and selection of exercises, sports will become an important part of life and a way to maintain your health and attractive appearance.
We'd love to hear what exercises and programs our readers like. Share your types of training and the results achieved in the comments.
When you first go to the gym, you don't know what to do. There are a lot of exercise machines, pumped-up guys and fit, slender girls walk around. You are lost. In this case, a training program for beginners will help you!
Start of classes
Starting a workout at the gym is not easy. This is a whole world of weights and muscles, strong people.
Usually the program is prepared by the trainer of the fitness club you came to. The service is paid. We recommend that you take individual training for the first time (for a month) so that your trainer can teach you the correct exercise technique.
Training in the gym for beginners is an unsafe process, because the body is not yet accustomed to the stress. Therefore, at first it is better to practice under supervision.
It is important not to be shy to ask questions. You can ask for help from any coach working in this club or from the administrator if you are completely at a loss. Of course, only your trainer will advise you on the intricacies of your program, but another specialist can easily answer the question of how to use the exercise machine or where to drink water.
To correctly create a program, the coach must know:
- Human anatomy, features of muscle functioning, their location, dangerous moments.
- The basics of creating programs in various areas: for gaining muscle mass, for losing weight, for increasing strength, and so on.
- Know the technique of exercising most training elements, understand why this or that exercise is being done.
- Ideally, the coach has a specialized higher education.
What usually happens in the gyms: a person comes to work out after reading various tips on the Internet. Often with a ready-made program that no one has adapted to his individual characteristics. It would be good if this person asks the trainer to show each exercise. Usually people try to get by exclusively with video tutorials. This is the wrong approach!
Remember that everything that is universal cannot be perfect. For the general reader, we can only give an approximate program that can be used as a basis. But the best results are achieved with individual work.
Creating programs for beginners
Today there are a lot of fitness clubs around the world. Each of them has several trainers. Some clubs have serious requirements for selecting a candidate instructor. But there are also unscrupulous owners of sports institutions who select only by appearance, without paying attention to experience, knowledge, and education.
For beginners, bodybuilding is a whole world in which you want to quickly achieve everything and try everything. Beginners think this way: in order for muscles to grow faster, you need to work with heavy weights. Their muscles are not ready for this, as a result of which people get injured and quit the gym forever.
Principle 1: gradualism is the basis of safety
Training programs for beginners in the gym must take into account the unpreparedness of the human body. It happens that inexperienced trainers will load you into the very first training session, forcing you to do 3 sets of 10 repetitions of basic exercises (sometimes they will run both squats and bench press in one day).
And all this is done with weights, at the limit of your strength.
What's the result:
- For a week after training, you cannot bend or straighten your arms and legs.
- Your temperature rises due to extensive inflammation in the muscles.
Will you still have the desire to train further after this? Few have.
The beginning of training in the gym should always be gradual!
Throughout the training, it is necessary to observe the beginner as he works with the proposed weights. The selection of weights in this case is very dynamic. A seemingly light weight may turn out to be heavy and vice versa. You need to keep your finger on the pulse all the time, notice everything in time.
The first month you should not give a beginner hard exercises. It is necessary to gradually accustom his muscles to work.
Workouts for beginners in the gym should consist of 5-6 exercises, each of which no more than 2-3 approaches. Basic exercises should be started with 2 approaches.
The first week should be gentle so that the beginner can come to the next training session. If you immediately load his muscles, he will take a week to recover, and this cannot be allowed. The first workout should be introductory, not killer.
Principle 2: Base first
Usually guys come to the gym to increase their muscle size and become pumped up. They need a mass training program for beginners. It should include basic exercises.
For example, here is a basic training program for beginners:
- Cardio 5-7 minutes (running).
- Bench press: 2 to 10.
- Lying dumbbell flyes: 2 to 10.
- Arm extension on the block: 2 to 10.
- Dumbbell overhead press: 2 x 10.
- Press: 3 to 10.
- Cardio 5-7 minutes (exercise bike).
- Squats with an empty bar: 2 to 10.
- Leg press in the simulator: 2 to 10.
- Seated dumbbell press: 2 to 10.
- Bar row to chin: 2 to 10.
- Press: 2 to 15.
- Cardio (running) 5–7 minutes.
- Hyperextension 2 to 15.
- Upper pull: 2 to 10.
- Lower block pull: 2 to 10.
- Biceps curls with a bar: 2 to 10.
- Hammer: 2 to 10.
- Press: 3 to 10
In the first week you need to do 2 approaches. In the second week, you can add a third approach to all those exercises where there were 2 of them.
Of course, with careful attention from the instructor, everything will be fine, the person will be able to heal his back. But in some cases there is no such control; most beginners go to the gym on their own. Beginner and deadlift are an explosive mixture, the explosion of which leaves an injured lower back.
The same applies to squats. Incorrect technique, haste in choosing a weight - and now the newbie is already at an appointment with a neurologist.
Why doesn't the program work?
It also happens that a well-designed program does not lead a person to his dream. 3 months have passed, and the weight is still at an undesirable level, the biceps are not the same volume, the bench press has not increased to 100 kg.
All this can be for two reasons:
- The program does have errors.
- The problem is not with the program, but with the newcomer.
We have already talked about the first part of the question. Now let's briefly look at what depends on the beginner himself.
- Quality of training, discipline, following recommendations.
- Complete nutrition.
- Sufficient healthy sleep.
How responsibly a beginner approaches training determines 70% of success. Remember this! And the gym and trainer are just good helpers and stimulants.
Today we have on the agenda a very important topic for all beginners who have just arrived or are about to join the gym. And, of course, the first question that you can get from someone who has just come to the gym is what training program to choose. And in this article we will discuss this in detail and give a specific training program that is suitable for all beginners during the first 3-4 months of visiting the gym.
But first it should be noted that in addition to the training program, it is very important to follow correct diet! We'll even rank nutrition as the number one priority in bodybuilding! Therefore, after reading this article, we definitely recommend that you read the article on. If your goal, on the contrary, is to lose weight, then the nutrition plan will be different, and you can familiarize yourself with it in this article:.
But the training program for beginners will be the same in any case for the first 3 months. This is necessary so that the body gets used to the loads and gradually adapts to the training process. So, let's go.
The first step is to choose a gym for training. If the reader has already purchased a gym membership, then you can move on to the next point in the article, although it will still be useful to read some recommendations, I think.
The first thing I would like to note is that it is necessary choose the gym in which you will be comfortable working out. You know, it happens that you don’t like a certain gym and that’s it... Therefore, before you buy a gym membership, first walk through it and look at everything, or even some fitness centers have free first lesson, which will very well help to better evaluate the hall.
Now regarding the equipment in the gym. Of course, the most basic thing we need is a dumbbell row (it is desirable that it be as complete as possible and in 1kg increments), benches with adjustable angles and a power frame. We don’t need a variety of simulators now. The only thing you really need is the overhead pull-down. Because Not all beginners can perform pull-ups cleanly and correctly, then this simulator will be a good addition.
That is, at the initial stage there is no need to chase a large number of simulators. Of course, if there are a lot of them, then this is only a plus for the gym, but at the initial stage it is important for us to focus on working with free weights, or, as they often say, doing the base.
Also another tip - try to find a gym near your home. Believe me, this will be a big plus, tested from your own experience. Therefore, the closer the hall is, the better.
Well, now let's move on to the training program itself.
We will train according to the 2+1 scheme in the first week and 1+2 in the second week. This means that in first week we will have 2 basic hard workouts and one light, and in second week 2 light and one heavy. Personally, I myself trained according to this scheme when I first started training, and got very good results. Therefore, I will give you only verified information based on my own experience, because... This information is the most useful in my opinion.
So, the weekly training plan is as follows:
First week:
- Mon: Heavy basic training
- VT: Rest
- SR: Easy workout
- TH: Rest
- PT: Rest
- SB: Hard basic training
- Sun: Rest
Second week:
- Mon: Rest
- VT: Easy workout
- SR: Rest
- CT: Hard basic training
- PT: Rest
- SB: Easy workout
- Sun: Rest
That is, in this mode we've been training for exactly a month. At the end of the training month we do complete rest for 5-7 days (see how you feel). After rest, we also continue the monthly training cycle and then also take a rest for 5-7 days. And then we repeat the cycle again - the last one.
And that according to this program we will train for about 4 months (in total over time with all rest after each month).
After this, each person can choose a more specialized (depending on goals) training program.
Okay, we have drawn up a training plan for 4 months, now we move on to the training itself and the selection of exercises.
Selection of exercises for the training plan.
On first week we will have heavy chest and back workouts, and light training - legs.
So, the exercise plan for the first week.
Monday, chest workout.
Exercises:
1. Bench press: 1x15 – warm-up, 3x12 – working.
2. Dumbbell bench press at an angle of 30 degrees: 1x15 – warm-up, 2x12 – working.
3. Dumbbell flyes lying on a bench at an angle of 30 degrees: 2x12 – working.
The next training session is easy, on Wednesday. On it we will work on the shoulders. It is called easy because we do not perform all approaches to failure and with light weight..
In the exercises, I do not indicate working approaches and warm-ups, because... the whole workout is essentially like one big warm-up.
During a light workout, our task is to maintain muscle tone and not load the CNS (central nervous system).
Wednesday, easy shoulder workout.
Exercises:
1. Dumbbell swings to the sides: 2x15
2. Bent-over dumbbell swings for the rear deltoid: 2x15
3.
Now according to the plan we have a hard training session on Saturday. On it we will work on the back.
Saturday, back training.
Exercises:
1. Hyperextension (all approaches are a warm-up): 3x15
2. Vertical block rows: 1x15 – warm-up, 3x12 – working.
3. Dumbbell row with one hand: 1x15 - warm-up, 3x12 - working.
We're done with the first week. Now let's move on to next week.
Exercise plan for the second week.
Tuesday, easy chest workout. (don’t forget that here we take light weights and don’t work to failure. The whole workout is like a big warm-up)
Exercises:
1. Dumbbell bench press at an angle of 30 degrees: 2x15
2. Dumbbell flyes on a bench at an angle of 30 degrees: 2x15
3. Ab crunches lying on a horizontal bench: 3x15
On Thursday we have leg training.
Squats are not included in this program. We believe that it is better for beginner athletes not to do them in the first 4 months, because... At the initial stage, the task is to prepare the whole body for heavy training in the future.
Thursday, leg workout.
Exercises:
1. Lying leg curls in the machine: 2x20 – warm-up, 2x15 – working.
2. Leg extensions while sitting in a machine: 2x20 – warm-up, 2x15 – working.
3. Standing calf raises with dumbbells: 3xMax – working.
Saturday, We have a light back workout.
Exercises:
1. Hyperextension: 3x15
2. Vertical block thrust: 2x15
3. Horizontal block thrust: 2x15
At this point, the microcycle of 2 weeks ends and a new one begins for another 2 weeks. After (after a month of training) coming complete rest for 5-7 days And two two-week microcycles are repeated again (new month of training). Then also rest for 5-7 days And last month of training.
As a result, the entire training program lasts approximately 4 months.
I also want to note an important point. During training Be sure to drink water between sets! It is very important. Drink as much water as your body requires, so take more water with you and let the excess remain, then you can finish it at home if necessary. I usually take a 2 liter bottle of water with me and drink about 1.5 liters per workout, sometimes a little more.
And the most important thing - don't forget about nutrition! I would put nutrition first in importance in bodybuilding. If you eat incorrectly, you may not even hope for results. I’m telling you this from my personal experience, and from the experience of other athletes (not even in bodybuilding) No matter who you ask, they will all tell you the same thing - nutrition is the key to success!
This training program is suitable for the vast majority of beginners who have just joined the gym. Personally, I followed this exact program when I first started training, and it gave very good results! Therefore, I can confidently recommend this option to all beginning athletes.
This concludes the article. If you have any questions, write them in the comments. Thank you all for your attention!
Sincerely, Vlad Fomenko and Dmitry Marchenko
Your personal trainer online
Important! If you are determined to achieve results and want to achieve your goal as soon as possible (lose weight\lean body, gain muscle mass, or simply lead a healthy lifestyle and have an athletic physique, having correctly drawn up a diet\nutrition plan, training program and daily routine), then use the services personal fitness trainer online ==>
Many people have heard about “chest day” or “leg day” and imagine training in the gym exclusively this way: today you do one thing, tomorrow you do something else. This technique - splits - is often used in bodybuilding.
How often to exercise
Arrange training three times a week. For example, you can study on Mondays, Wednesdays and Fridays and leave the weekends free. Or train on other days according to your schedule. The main thing is that between two workouts there is at least one day of rest - during this time your muscles will have time to recover.
How to select weight
To find out yours, try doing the exercise with a barbell or light dumbbells. If you were able to complete the specified number of repetitions without straining, take the next-highest weight dumbbells or hang 2.5 or 5 kg weights on the barbell. It's still easy - hang it up some more. Your weight is the one at which at the end of the set you find it difficult to perform the exercise, but your technique does not suffer.
How many approaches and repetitions to do
- The rapid formation of the neuromuscular connection necessary to increase muscle mass.
- Active growth of muscle mass.
- No injuries from heavy weights.
To simplify the program, perform the same number of sets and reps for all exercises. Perform all of the exercises below for three sets of 10 reps unless otherwise noted.
What should the warm-up be like?
Warm up before your workout.
- Joint warm-up: twirl your joints, bend and twist your body.
- Five minutes of light cardio: a gentle run on the treadmill, a session on the elliptical trainer, jumping rope.
If strength exercises are performed with a weight of more than 20 kilograms, warm-up approaches are necessary before them. You perform the exercise 3-5 times with an empty bar, and then add 10-20 kilograms.
For example, if you are doing back squats with a weight of 50 kilograms, the warm-up sets would be as follows: 20 x 3, 30 x 3, 40 x 3, one minute rest and the first set with the working weight.
What exercises to do
By starting a workout with your abs, you tone them so they better support your core and keep your back tight in movements like deadlifts or back squats.
Place your legs bent at the knees on the floor or place them on a hill so that the angle at the knee is 90 degrees, and put your hands behind your head. Perform three sets of 20 reps.
This exercise puts stress on the hip flexor muscles. Perform three sets of 20 reps.
Lie on the floor, place your arms along your body. Raise your legs bent at the knees so that your thigh is perpendicular to the floor. Lift your pelvis off the floor and push it up, then lower yourself and repeat.
This exercise does double duty: it pumps up the back extensor muscles that help you hold your back during deadlifts and squats, and it activates. The latter is especially important for people with sedentary jobs.
The exercise can be done on an incline hyperextension machine, where the body is positioned at an angle, on a Roman chair, where the body is parallel to the floor, or on a GHD.
Bend your body until it is parallel to the floor or slightly lower, and then straighten your back up. The deeper you bend down, the more your buttocks engage.
The exercise puts stress on the front of the thigh and buttocks.
To begin, experiment with the position of your legs and find out which one is most comfortable for you: wide, narrow, with your knees turned out strongly or just slightly to the sides.
While squatting, pay attention to your technique.
- The back should remain straight throughout the exercise. If it rounds at the bottom, your back muscles are not strong enough, take a lighter weight.
- Feet should not leave the floor.
- Squat through your full range: at least to parallel with the floor or slightly below.
Pumps up the pectoral muscles, engages the triceps, shoulders and core muscles.
Lie down on a bench press bench with your legs wide apart and your feet flat on the floor. To determine your grip width, grab a barbell and lower it to your chest. At the bottom, your forearms should be perpendicular to the bar. Take the barbell, move it to a position above your chest, lower it until it touches your chest, and raise it again.
Here are a few features of the technique:
- If you use a medium grip, your wrists, elbows, and bar are all in the same plane.
- The feet are pressed firmly to the floor; do not place your feet on your toes.
- Do the movement in full amplitude, touching the bar to your chest.
Works the back of the thigh, buttocks and back extensor muscles.
Walk up to the bar, position your feet so that the bar is above the laces of your sneakers, close to your shins. Grab the barbell a little further than shoulder-width apart and bend your knees. Lift the barbell with a straight back until the hip joint is fully extended.
Features of the technology:
- Keep your back straight, this will take the pressure off your lower back.
- Stand with your feet shoulder-width apart and turn your toes out 15-25 degrees.
- Raise the bar close to your shins, almost sliding over them (but, of course, not like in the GIF below).
This exercise targets the latissimus dorsi muscles.
Sit on the machine, grab the handle and pull it towards your chest. Perform the exercise using your back muscles, not your arms and shoulders.
This exercise targets the shoulders, especially the front of them, and the pectoral muscles.
Take an overhand grip, shoulder-width apart or slightly wider. Raise the barbell up, at the extreme point, fully straighten your elbows and move your hands slightly back, behind your head.
Several features of the technique:
- The gaze is directed forward, do not raise your head behind the bar.
- When the bar passes in front of your head, do not lift your chin, but tilt your head back.
- Do not lean your body back while pressing.
9. Barbell curl
This is an isolated exercise for the biceps brachii.
Take the barbell with a reverse grip shoulder-width apart, lift it by bending your elbow, and lower it smoothly.
Features of the technology:
- To relieve the load on your lower back, slightly tilt your body forward.
- To protect your elbow joint, lower the weight smoothly and under control rather than throwing it down.
- You can shift the load on different heads of the biceps due to the position of the elbows (pulled your elbows back - you loaded the outer head of the biceps more, brought your elbows forward - you loaded the inner head of the biceps).
10. Bent-over dumbbell flyes
This movement works the back of the shoulders.
Take it, bend down until it is parallel to the floor and spread your arms to the sides.
Peculiarities:
- Do not raise your shoulders up; they should be lowered to turn off the trapezius muscles.
- To increase the load on the rear deltoid muscles, slightly turn your hands with your little fingers up.
11. Arm extension on the triceps block
Stand next to the upper block, grab the handle with a straight grip, slightly move your body forward, do not round your back. It is important to fix the entire shoulder girdle so that only your forearms move during the exercise.
Peculiarities:
- You can shift the load to different heads of the triceps by changing your grip (a forward grip pumps up the lateral head of the triceps, and a reverse grip pumps up the long head).
- The overhead pulldown with a rope handle allows you to spread your arms at the lowest point and turn your hands with your little fingers outward (this also allows you to better work the long head of the triceps).
How long will this program last?
You can do this program for one to two months, and then either change it to splits to hit each muscle group harder, or continue working your whole body in one workout, but change the number of sets and reps to suit your goals.
If you like variety and the same exercises performed day after day deprive you of interest and motivation, you can diversify your workouts with the movements presented below.
How to diversify your workouts
Movement from the program | Options for replacement |
Roman chair sit-ups, V-shaped sit-ups | |
Raising the knees to the chest while hanging on the horizontal bar, raising the legs to the horizontal bar | |
Squats | Lunges with a barbell on the back, sumo squats with a kettlebell or dumbbells |
Dumbbell flyes, push-ups, hummer presses | |
Leg bending on a lying machine (deadlift on straight legs) | |
Bent-over barbell row, bent-over dumbbell row, bent-over T-bar row | |
Standing chest press | Standing Dumbbell Press |
Barbell curl | Dumbbell biceps curl |
Bent-over dumbbell raises | Raising arms on a machine (“reverse butterfly”) |
Triceps pulley extension | French bench/standing press, reverse push-ups with elevated feet, dips |
How to do a cool down
After your workout, spend time focusing on all muscle groups. There is no scientific evidence that stretching reduces post-workout muscle soreness, but it does:
- Increases the elasticity of muscles and connective tissue, which reduces the risk of injuries during training and in everyday life.
- Partially removes restrictions that may prevent you from performing exercises with proper technique.