Muscle training for beginners. Super effective workout for beginners

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 everyone needs to perform basic exercises: 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 muscle groups are involved during its execution. 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 the gym, a nutrition plan has been drawn up. Without them, a person will train chaotically, without progress and improvement in results. For beginners, the best option would be if the training system is compiled by a qualified trainer, writes out a progress table, shows and explains the technique of basic exercises. To get the best result, a beginner athlete should pay attention to the following points:

• balanced nutrition: getting missing elements, counting and adjusting calories consumed;
• training plan: the optimal ratio of strength exercises, cardio, the 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 strength training is better for gaining mass. 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, strengthen, tighten their 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. A good way to pump the latissimus dorsi, performed after the deadlift, helps to visually make the back wider. The muscles of the shoulder girdle, biceps are also involved.
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 chest exercises in the gym:

1. The bench press is also included in the main three of the base. Allows you to use the maximum weight to load the muscles of the chest, involves the shoulder girdle, forearm. Do not rush to take on a lot of 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 version of the basic exercise for the chest, involves the shoulder girdle, biceps, triceps.

Basic bicep exercises

The most effective movement to pump up the biceps muscle is 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. The barbell biceps curl involves one joint, but has the maximum effect in the biceps training course. In addition to the biceps muscle, the anterior bundle of deltas is involved.
3. Hammer exercise. Often, athletes lag behind the lower part of the biceps, this exercise option 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. Close grip bench press. This option provides an opportunity to load the muscle as much as possible, to take a large working weight. With a narrow grip, the pectoral muscle is excluded from work, 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 overload the elbow joint, but with a large number of repetitions. 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. It is better to perform while standing, this option is an alternative to the military bench press, but they are also allowed to 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 the abdominal muscles is twisting. Abdominal exercises in the gym are performed to maximize the tension of 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 lighter weights, doing more repetitions to accelerate 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. The quadriceps, gluteal muscles, hamstrings, lower back are perfectly worked out.

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

Did you find an error in the text? Select it, press Ctrl + Enter and we'll fix it!

Almost any woman who decides to work out in the gym is faced with the question of choosing a training program. To compile an effective set of exercises, it is necessary to take into account the purpose of future training, the state of health, and whether there is experience in training on simulators and with weights.

Programs for weight loss and weight gain differ in the selection of exercises, intensity and volume of aerobic exercise.

The hormonal background of a woman affects the result of exercising in the gym. The female body has a low level of testosterone, so the set of muscle mass is slow.

During menopause, women are forbidden to carry out strict diets that disrupt the production of testosterone.

Excess estrogen disrupts fat metabolism in the direction of weight gain and reduces the effectiveness of weight loss programs. Active cardio training, leading to a significant loss of body fat, can disrupt the flow of menstruation. If they are accompanied by pain, classes in the gym should be temporarily stopped.

Warm up

Any workout begins with a set of exercises to warm up the muscles and prepare the body for physical activity. The warm-up includes light aerobic exercise on a treadmill or exercise bike.

To increase the mobility of the joints and spine, tilts are performed and torso twists, swings or circular motions of the arms and legs. An effective warm-up complex increases body temperature and pulse rate. The last stage of the warm-up is stretching the muscles and ligaments.

Stretching exercises

To warm up the pectoral muscles, clasped behind the back, the arms are extended and raised to the ceiling. In order for the back muscles to stretch, you need to grab the support with your hand, bend over, and take the pelvis back, straightening your legs.

If you raise your arm up, then bend and pull the elbow to the opposite shoulder, the triceps will get a good stretch. Tilts to touch the floor with brushes stretch the hamstrings, lower back and buttocks. To warm up the thigh muscles, you need to bend the leg at the knee so that the heel looks up, and then pull it up and towards you with your free hand.

Features of training for beginners

For women who are going to the gym for the first time, exercise on simulators should be included in the training program. The main goal of the first lessons is to develop the correct technique for the safe exercise.

The muscles of beginners do not know how to contract effectively, therefore, exercises with an exhausting load and the use of significant weights are not allowed. To perform basic exercises with a barbell and dumbbells, a woman should learn to consciously keep her pelvic floor muscles in tension, especially when loading the body in an upright position.

Features of training for women after 40 years

The training program in the gym for women should take into account the physiological changes that occur in the body after 40 years. To maintain muscle mass, two sessions a week are enough, in each you need to perform from 4 to 8 exercises, trying to involve all muscle groups.

The intensity of training should be limited due to poor elasticity of the ligaments and tendons.

Age-related changes affect the accuracy of performing movements, therefore block simulators, dumbbells and fitness equipment are used in the classroom. It is advisable to update the training program monthly so that the body does not get used to monotonous movements and loads.

Do women need barbell and dumbbell exercises

It must be remembered that well-developed muscles are responsible for correct posture, elegant gait and appearance in general. Only by working with a barbell and dumbbells of moderate weights, a woman will build up and achieve muscle elasticity, for example, the buttocks.

Properly selected load when exercising with free weights has a positive effect on the work of the heart muscle and blood vessels, as well as on the relief of the body. Multi-joint exercises with a barbell and dumbbells allow you to maintain muscle tone while exercising at home.

Do not be afraid of a significant increase in body weight when working with large weights, low testosterone in the female body protects against this problem.

First workouts for women: weight loss

Based on the principle of "do no harm", the weight loss training program should be adapted to the physical and age characteristics of the body. For this, in the first lessons they give a test load.

If the implementation of the planned number of repetitions is difficult, you need to reduce one approach in the entire complex or in those exercises that are especially difficult to handle.

In the first month of training, aerobic exercise should be given after doing exercises on simulators.

At the same time, it is necessary to control that the pulse does not leave the fat-burning zone. To calculate the lower and upper boundaries of the zone, you need to subtract age from 220, and then calculate 60 and 70%.

First workouts for women: gaining muscle mass

The main task of the first workouts when gaining weight is to master the correct technique for performing exercises, and to involve the complex of small stabilizer muscles in the work. Therefore, you can not immediately lift heavy barbells and dumbbells, the working weight of the shells must be increased in subsequent workouts.

In the initial classes, it is enough to perform exercises on simulators with a moderate load, 2-3 sets of each. In the warm-up set, more repetitions are performed with less weight, the load increases with each subsequent approach. The duration of the lesson varies from 30 to 50 minutes, depending on the physical capabilities of the woman.

The best exercises in the gym

Training programs for men and women are significantly different. In the gym, ladies, as a rule, strengthen their muscles, giving them a beautiful appearance, so basic and isolated exercises should be included in the training complex.

On the back

Lever thrust in the simulator significantly loads not only the latissimus dorsi, but also the trapezius muscles of the back. This simulator will successfully replace the barbell or dumbbell row to the stomach.

The upper back area is effectively worked out by pull-ups and vertical traction to the chest on a block simulator. To work out the lower back, it is customary to perform a deadlift with a barbell, an alternative to which is hyperextension, especially for problems with the spine.

On your feet

The classic barbell squat is one of the most effective exercises. to work out the entire complex of leg muscles. Women with weak backs or spinal problems should squat in a hack machine and also do leg presses in a machine.

To increase the tone and increase the volume of the gluteal muscles, you need to regularly do lunges with dumbbells, as well as leg extensions in the simulator. Women should not forget to load the calf muscles by performing standing calf raises.

On hand

Dumbbell overhead extensions and push-ups are popular shoulder extensor exercises. If the triceps are a problem area, then they are additionally worked out by extending the arms on a block simulator and doing bench presses with a narrow grip.

A beautiful shape and volume of the biceps will be provided by bending the arms with a barbell while standing. Dumbbells make it possible to load the biceps of the shoulder muscle in a tilted position, and bending on the biceps machine increases the intensity of training for the hands.

On the press

A woman should initially perform regular and reverse crunches while lying on a bench to prepare the abdominal muscles for more difficult work. The intensity of the training is increased by working on a press machine and twisting on a block simulator.

For women who are going to the gym for the first time, exercise on simulators should be included in the training program.

The fat layer in the lower abdomen is reduced by lifting bent legs in a simulator that has stops for the elbows. The muscles of the press, which are responsible for the harmony of the waist, work well on the torso machine and turns of the body with a body bar.

Workout table in the gym for women

Gym workout program
No. pp	Name of the exercise	Approaches	repetitions
Workout 1 (for muscle tone)
		5 minutes
1	Lever pull in the simulator	3	10-12
2	Vertical traction on a block simulator	3	15
3	Press on the chest in the simulator	3	10-12
4	Breeding hands with dumbbells lying on a bench	3	15
5	Leg press in the simulator	3	10-12
6	Information legs on the simulator	3	15
7	Leg curls in the lying machine	3	15
8		3	12-15
9	Regular twists	3	20
10		3	50
11	Walking uphill on a treadmill	30 min
Workout 2 (Circuit)
	Warm-up: orbitrek	5 minutes
1	Horizontal traction on a block simulator	3	15
2	Dumbbell press lying on a bench	3	15
3	Standing dumbbell curls	3	15
4	Extension of arms on a block simulator	3	15
5	Leg extension on the simulator	3	15
6	Information legs on the simulator	3	15
7	Lifting bent legs on the simulator	3	15
8	Orbitrek	30 min
Day of rest
Workout 3 (strength)
	Warm up: exercise bike	5 minutes
1	Bench Press	4	10
2	Squats	4	12
3	Rod pull to the belt, standing in an inclination	4	10
4	Standing barbell curls	4	10
5	Extension of the arm with a dumbbell up	4	10
6	Deadlift with barbell	4	12
7	Reverse crunches	3	15
Day of rest
Workout 4 (working out problem areas)
	Warm-up: orbitrek	5 minutes
1	Lunges with dumbbells	3	15
2	"Buttock Bridge"	3	20
3	Breeding legs on the simulator	3	20
4	Bench push-ups	3	15
5	Bent Over Dumbbell Extensions	3	15
6	Extension of arms on a block simulator with a rope handle	3	15
7	Oblique twists lying on the floor	3	20
8	Torso twists with bodybar	3	50
9	Lateral torso	3	20
10	exercise bike	20 minutes
Cardio workout (60 minutes)
1	Warm up: walking on a treadmill	5 minutes
2	Orbitrek	15 minutes
3	Interval walking on a treadmill	35 min
4	exercise bike	10 min
5	Cooldown: Walking on a treadmill	5 minutes
Day of rest

Circuit training

The circuit training program in the gym is used by women to reduce weight without losing muscle mass. Circuit training consists of 6-10 exercises covering the entire muscles of the body, sometimes the muscles are worked out locally on different days.

In each approach, the exercises are performed alternately for 10-15 repetitions, at a fast pace and without a break. To get a tangible result, you can not practice to failure, and you should also follow the technique and have experience in training.

cardio training

Cardio training involves any aerobic exercise that increases the heart rate and is aimed at burning subcutaneous fat.

The well-equipped fitness club offers a wide range of aerobic equipment:

• Treadmills,
• exercise bikes,
• orbitreks
• rowing simulators.

Cardio training is long in time, you should start with walking, which gradually increases the load on the heart. For classes, one or more simulators are used, with different working hours on them.

Split workout

The essence of the method is the separate training of muscle groups during the week. So on Monday they load the biceps and back muscles, on Wednesday - the quadriceps, calves and shoulders, and on Friday they leave the pectoral muscles and triceps. The session consists of several exercises for each muscle group, the number of sets and repetitions determines the ultimate goal of the training program.

Split training is effective for gaining mass or body shaping, and with weight loss - for targeted study of problem areas. The system of separate training is not suitable for those who have just started exercising or often skip classes.

Power training

For women, the strength training program in the gym is made up of basic exercises, taking into account the physique and age characteristics. The main part of the workout includes 5-6 exercises performed in three sets.

Working out the muscles for 8-10 repetitions, with breaks of no more than 90 seconds, increases the level of testosterone in the blood, which stimulates the subsequent increase in body weight. The weight of the weights should allow you to perform the planned number of repetitions without violating the correct technique. If the next day you feel stiffness of the muscles, at the next workout you need to slightly reduce the working weights.

Proper nutrition during active training

The calorie content and composition of the daily diet should be consistent with the goals of training in the gym. When training for weight loss, a strong reduction in caloric intake should not be allowed so as not to disrupt the metabolism in the body.

When gaining weight, protein is consumed at the rate of 2.5 grams per kilogram of "net" body weight, that is, without taking into account the weight of fat. Most of the daily protein should be eaten after training and in the evening.

Carbohydrates are a source of energy, as well as an important component of muscle growth, so they account for up to 50% of the daily caloric intake. The diet includes slowly digestible carbohydrates and fruits, which are eaten before lunch and an hour before class.

Fats should not be excluded from the diet, but they should not be abused, so as not to increase the amount of subcutaneous fat. All the main components of nutrition are divided into three main meals and two low-calorie snacks.

Do women need proteins and gainers

A woman who wants to gain weight or lose weight aesthetically should supplement her diet with sports supplements. Nutrient mixtures consisting of 50% or more protein, called proteins, are added during training for muscle growth and during strict diets.

Protein shakes are easy to digest, help fight hunger, and provide the body with essential amino acids to grow and maintain muscle fibers.

Gainer is a carbohydrate-protein mixture that fully restores after physical activity, but is not desirable for problems with rapid weight gain. Women with a lean physique, or who are not able to eat regularly, the daily diet must be balanced with a gainer.

Important: protein is unhealthy when consumed improperly, so when choosing a sports supplement, you should consult a professional instructor or doctor.

Sample menu for 3 days for women

On the day of strength training, nutrition takes into account the body's need for protein and carbohydrates to work with increased intensity. An important meal is a snack 30-60 minutes before training.

It is desirable to divide the morning snack into two meals, and dinner includes slow carbohydrates to restore muscle glycogen:

• Breakfast - an omelet from a couple of eggs and oatmeal in milk.
• Snack - a glass of fruit juice.
• Snack - a small apple or tangerine.
• Lunch - a portion of boiled fish with rice and vegetables.
• Snack - cottage cheese or drinking yogurt.
• Before training - a small banana.
• After class - a gainer or protein shake, depending on the time of training.
• Dinner - poultry, vegetable salad with broccoli, a piece of bread with cereals.

On the day of rest, the diet should provide full recovery and growth of muscle mass:

• Breakfast - Bake pasta in the microwave with cheese and an egg.
• Snack is a juicy fruit.
• Snack - green tea with dried apricots or dates.
• Lunch - beef chop, buckwheat porridge, fresh tomatoes and cucumbers.
• Snack - 30 g of muesli with yogurt.
• Dinner - lean meat, vegetable stew.
• Before going to bed - low-fat kefir and 1/2 teaspoon of bran.

Nutrition on the day of cardio training creates the conditions for achieving maximum fat burning. Do not eat any food before and for an hour after class.

The menu should include only slowly digestible carbohydrates, and for dinner - protein foods:

• Breakfast - rice with vegetable salad.
• Snack - vegetable salad.
• Lunch - lean meat, some buckwheat porridge and fresh vegetables.
• Snack - unsweetened yogurt with 1/2 tea bran.
• Dinner - cottage cheese casserole and unsweetened yogurt, as an option - a protein shake.

When to expect the first results

An excellent result of a month of hard strength training is about 400 g of new muscle mass. By building no more than 100 g of muscle per week, women should not expect an immediate visual effect when gaining mass.

The effect of daily exercises on increasing tone becomes noticeable after two weeks.

Muscles maintained in constant tension look voluminous and more prominent.

The first results in the gym are most quickly achieved by women who want to lose weight. This requires a training program that combines strength and aerobic exercise, and adherence to a proper diet.

Visible results appear after just a few regular sessions.. Reducing your daily calorie intake and high intensity training allows you to lose up to 1 kg of excess weight per week.

The training program in the gym should be consistent with the goal that a woman sets for herself. The intensity of classes is selected taking into account the age-related characteristics of the physiology and physical capabilities of the woman.

So that the first results of training are not long in coming, it is necessary to carefully compose and strictly observe the diet. The advice of experts will help you avoid mistakes in nutrition and choose the right sports supplements.

Gym training program for women: video

Training program for beginners, see the video clip:

3-day split program, see the video:

Reading time: 31 minutes

Do you want to lose weight and are wondering how to start training at home? Or do you want to improve your physical fitness and have a more athletic and toned body?

We offer you a ready-made home workout plan for beginners with visual illustrations of exercises and a schedule that will help you lose weight and get rid of problem areas.

Home workout for beginners: general rules

Regular exercise is essential even if you are not overweight. Firstly, it is the strengthening of muscles and the development of muscle endurance, which will help you easily withstand any physical activity in everyday life. Secondly, it is the development of the cardiovascular system and the training of the heart muscle, which reduces the risk of developing many diseases, including heart attacks and strokes.

Thirdly, training contributes to the production of happiness hormones (endorphins), which reduces the risk of developing depression and a depressed state. Fourthly, regular sports loads stimulate a person to lead a healthy lifestyle without bad habits.

At home, you can organize quite effective workouts for weight loss, and for this you will not need special equipment and even any fitness experience. If you choose an affordable exercise program and exercise regularly, you can achieve results even if you have never exercised before. We offer you ready-made circuit home workout plan for beginners, with which you will get rid of excess weight and improve the quality of the body.

Benefits of this home workout for beginners:

• workout will help you lose weight and tighten your body
• Class suitable for beginners and those who have not trained for a long time
• With this program you can start exercising at home
• the program includes exercises for all major muscle groups
• they will help you strengthen your muscles and get rid of problem areas
• most of the exercises offered are low-impact
• you will need a minimum inventory.

Before going directly to the list of exercises, be sure to read the recommendations and rules that will allow you to train efficiently and effectively.

Rules for training at home for beginners:

1. Start this home workout for beginners with a warm up and finish with a full body stretch. Recommended to see:

2. Always wear running shoes; you can’t train at home barefoot if you don’t want to get joint problems.

3. Try not to eat at least an hour before training, otherwise digestive problems may occur. Half an hour after training, eat protein + carbohydrates (for example, 150 g of cottage cheese + fruit).

4. Drink a glass of water 20 minutes before training and drink water in small sips every 10 minutes during the session. Drink a glass of water after your workout.

5. Suggested workout for beginners consists of two rounds of 6 exercises in each round. Each round is repeated in 2 rounds. If you find it difficult to endure a workout from start to finish, you can take a 5-minute rest between rounds or shorten the duration of the program.

6. This workout for beginners involves the use of a timer. (each exercise is performed for 30 seconds). But if you are uncomfortable with this format, you can perform exercises on the account: 15-20 repetitions of each exercise.

7. There are exercises in this program that involve performing on different sides: first on the right, then on the left (eg, lunges, leg raises, hip adduction). We recommend dividing the execution into 2 circles, i.e. in the first round you perform exercises on one side, in the second round - on the other side. But if you want to make your workout harder and longer, you can do exercises on both sides in each circle.

8. The duration of this workout at home for beginners is 20-25 minutes (excluding warm-up and cool-down). You can always adjust the training time to your liking by adding or decreasing the number of laps. Stop and stop exercising if you feel dizzy, weak, or have heart pain.

9. Some exercises for beginners will require dumbbells. If you don't have them, you can use plastic water bottles (1-1.5 liters) or do the exercises without extra weight. If in some exercises you, on the contrary, do not have enough load, you can use leg weights or an expander.

10. This set of training for beginners is divided into 3 days. You can train 3-5 times a week depending on your goals and capabilities - just alternate 3 ready-made plans with each other. After 3-4 weeks of exercise, it is desirable to increase the time of exercise (refer to your abilities).

Home Workout for Beginners: Exercise Plan

So, we offer you a workout at home for beginners, which is performed on a circular basis. Perform sequentially the proposed exercises for the specified time, the exercises are performed in one approach with a little rest between sets. By alternating between cardio and strength training, you'll increase your heart rate, burn more calories, and tone your muscles. If you want to monitor your heart rate and the number of calories burned per session, you can also purchase a heart rate monitor.

How to do the workout:

• Each exercise is performed for 30 seconds
• Rest after each exercise 15 seconds (can be increased to 30 seconds if you have a weak heart or low stamina)
• Repeat each round for 2 rounds.
• Rest 1 minute between rounds, 2 minutes between rounds
• If you feel uncomfortable doing an exercise, then replace or skip it.

Timer 30 seconds work / 15 seconds rest:

Beginner Workout: Day 1

First round:

(for cardio, abdomen and arms)

2. Squat with calf raise (for legs, buttocks and arms)

3. Dumbbell press (for arms and shoulders)

(for buttocks and abdomen)

(for abdomen and legs)

Second round:

(for cardio and toning the whole body)

(for the waist and legs area)

3. Breeding hands with dumbbells lying down (for chest and arms)

(for legs and buttocks)

(for cardio and abdomen)

6. Static bar

Beginner Workout: Day 2

First round:

(for cardio and legs)

(for hands)

(for cardio and toning the whole body)

(for stomach and back)

(for abdomen and legs)

6. Elbow plank static (for arms, shoulders, stomach and back)

Second round:

(for cardio and legs)

(for hands)

(for legs and buttocks)

(for cardio and toning the whole body)

(for legs and buttocks)

(for stomach and back)

Beginner Workout: Day 3

First round:

1. Walking with an overlap of the lower leg(for cardio and toning the whole body)

( for arms, abdomen and legs)

(for legs and buttocks)

( for cardio, abdomen and buttocks)

(for chest and arms)

(for the abdomen and waist area)

Second round:

(for cardio and toning the whole body)

Most beginners, having come to the gym, often begin to perform heavy basic exercises without having a sufficient level of training for this. On the other hand, there are those who from the very beginning accustom themselves to training on simulators, not paying due attention to free weights. However, these two categories of novice athletes are united by incorrectly constructed training programs, which they often write for themselves. In this article, we will analyze the best training programs in the gym for beginner athletes.

Training Goals

Before starting to draw up any program, it is necessary, first of all, to determine the goals that the future program should achieve. Both physical parameters of the body (strength, endurance) and external parameters (muscle mass, relief, weight loss, etc.) can serve as training goals. At the same time, physical parameters are trained mainly through strength exercises, and external parameters require not only a special training regimen, but also compliance with the correct diet. This is their key difference. It is a mistake to think that only with the help of training programs you can increase muscle mass, improve relief or ensure effective burning of excess fat.

At the beginning of training, your training goals will not really matter, but after going through the basic training phase, you will have an idea of ​​\u200b\u200bwhich programs to use and which parameters to work on improving. Therefore, the stage of setting training goals is key.

Introductory stage of training

This stage must be present for any novice athlete. The fact is that at first neither the muscles nor the cardio-respiratory systems of the body are fully prepared for serious stress. In addition, you yourself hardly know the limit of your physical capabilities. Therefore, the introductory stage of training includes work on all major muscle groups at minimum intensity and minimum volume.

The total duration of the introductory stage is 4 weeks.

Workout #1 (Monday)

Training#2 (Wednesday)

Exercises	Approaches	repetitions
	2	15
	2	15
	2	15
	2	15
	2	15

Training#3 (Friday)

Exercises	Approaches	repetitions
	2	15
	2	15
	2	15
	2	15
	2	15

Basic stage of training

At this stage, we have to work out according to split schemes, that is, on each training day we will pump two specific muscle groups in a specialized way. Base period workouts are more intense and voluminous, and also provide a greater load on the main muscle groups.

The basic stage of training will include 2 training programs - one for beginners of the intermediate level, the other for beginners at the level below the average.

Below average is understood as such a level of preparedness at which an athlete can perform basic exercises with his weight - pull-ups and push-ups from the uneven bars, at least in an average number of repetitions (at least 6-8).

Below average is understood as such a level of preparedness at which the athlete cannot perform exercises with his own weight (pull-ups, push-ups from the uneven bars) or performs them in a small number of repetitions (less than 6).

The total duration of the basic stage is 8 weeks.

The frequency of training is 3 times a week.

Basic complex for beginner athletes of the INTERMEDIATE level

Exercises	Approaches	repetitions
	3	12
	3	maximum
	3	12
	3	12
	3	15
	3	15
	2	15
	2	15

Training#2 (Wednesday): Shoulders + Legs

Exercises	Approaches	repetitions
	3	12
	3	12
	3	15
	3	12
	3	15
	3	12

Training

Exercises	Approaches	repetitions
	3	12
	3	maximum
	3	maximum
	3	12
standing	3	15
	3	15
	2	15
	2	15

Basic complex for beginner athletes of BELOW INTERMEDIATE level

Workout #1 (Monday): Chest + Back + Abs

Exercises	Approaches	repetitions
	3	12
	3	12
	3	12
	3	12
	3	15
	3	15
	2	15

Training#2 (Wednesday): Shoulders + Legs

Exercises	Approaches	repetitions
	3	12
	3	12
	3	15
	3	12
	3	15
	3	12

Training#3 (Friday): Biceps + Triceps + Abs

So, you want to significantly increase muscle mass and create a sculpted abdominal? Here is a step-by-step introduction to the iron game that will help you get started right. Don't expect miracles to happen overnight. It takes time, concentration and consistency to build a body.

This simple and straightforward beginner training program will gradually introduce you to the basics of bodybuilding and provide a solid platform for further development. The good news is that it is in the first 6-12 months that you will get the most significant results.

However, it is very important that you learn how to perform the exercises correctly right away and follow the basic safety rules to make sure that you do not get injured when the load increases.

Training

It takes time, concentration and consistency to build a body.

If you are a beginner, you may train more frequently than intermediate and advanced athletes. The reason is simple: when you have a lot of experience, you know how to strain your muscles harder and you can do more damage from which it will take a long time to recover. Beginners, in turn, have sore muscles, but they recover faster, since muscle damage is not so serious.

If the word "damage" makes you wince, don't worry. For a bodybuilder, moderate muscle damage is beneficial, as it forces the body to recover and supercompensate (grow) a bit to prepare for future workouts. This is the essence of bodybuilding - a constant cycle: one step back, two steps forward, which is repeated over and over again from week to week.

If you keep this in mind, it becomes clear why rest and sleep are so important, since it is at this time that the body takes those very two steps forward.

So instead of training each muscle group once a week, you can start with two workouts a week and work your way up. Moreover, we are going to split the body into two days: upper body except abs on the first day, lower body plus abs on the second day. Since we intend to train each muscle group twice a week, this means that we can arrange the first and second days on Monday and Tuesday, for example.

Then we repeat the first and second day again on Thursday and Friday, leaving Wednesday and the weekend to rest and relax. The next week, you start all over again on Monday, that is, the first day, and so on.

We want to introduce you to the basics, so we will focus mainly on the classic exercises. Once we get the hang of these easier exercises, we will move to the next level with a new focus on more complex, multi-joint exercises. Now it is more important to learn how to perform the exercises correctly and achieve the right feel for each exercise, rather than lifting as many weights as possible.

With some exercises, such as high pulldowns and most dumbbell side raises, it's especially difficult to get the right muscle to work if you're using too much weight. Start easy; choose a weight that you can lift 10-12 times correctly and increase the load as you get the technique right. Track your workouts - write down in a notebook or in a special training diary the weight and number of repetitions so that you can later refer to it.

When doing exercises such as the pulldown on a high block or lifting the dumbbells to the sides, it is especially difficult to get the right muscle to work if you use too much weight.

Sample training program

Monday (top)

Hack squats

Tuesday (bottom)

Wednesday: Rest

Thursday (top)

Friday (bottom)

Saturday: Rest

Sunday: Rest

Diet

To maintain your new, more active lifestyle, you need to rethink your daily diet. There is no single "perfect diet", but there are general guidelines that you can follow whether you are a thin teenager or over 40 and overweight.

Give up unhealthy food. Believe me, this is your most important step. Fast food, candy, sugary sodas, and the like don't just give you too many calories to turn into a Michelin ad man, they fill you up with empty calories that keep you from getting the nutrition you really need!

This is a big mistake, since fiber is essential to keep your digestive system in shape. You need a stomach to keep up with your new, more intense nutritional needs, so make it a habit to get fiber with every meal (except the meals right after your workouts).

The importance of water cannot be overestimated. If you are dehydrated, you cannot function properly. Negative effects range from lethargy and fatigue to headache and nervous breakdown. Make sure you drink enough water, not coffee and soda, throughout the day, even on non-training days.

Try to split your meals into several small meals.

Many bodybuilders aim to drink about 4 liters of water per day, but you probably need to consider your body weight, climate, and activity level.

Try to divide your meals into several small portions. This will help you stabilize your blood sugar levels and ensure a constant supply of nutrients to your body.

Avoid eating carbohydrates late in the evening. are the main source of energy for training, they work in much the same way as gasoline in a car.

However, unlike in a car, you cannot fill up a full tank and leave it until the morning. Instead, large portions of carbohydrates at night will be processed by the body and stored as body fat, unless there is an immediate need for additional energy.

To continue the car analogy, in the morning you will have a practically empty tank, but you will gain some fat. If you feel like snacking late at night, choose something that is all protein, as protein won't be stored as fat, and it also provides extra "building blocks" while your body is restoring, i.e. sleeping.

Now your goal is to clean up your diet and establish the habit of daily recording everything that enters your body. On the next level, we'll dive deeper into strategies for gaining or losing weight, but let's start by setting some kind of benchmark for ourselves.

First, keep a diet diary that you can use on a daily basis. It could be a section in your training diary, or an "electronic assistant" or a small notebook that you carry in your pocket.

In any case, it should have columns - when, what, calories. If you want to make life easier for yourself in the future, you can also separate columns for proteins, carbohydrates and fat.

Your next step is to start writing down everything you eat throughout the day. Keep an eye on yourself so as not to deceive yourself, if you ate a chocolate bar, write it down immediately so as not to “forget” about it later.

Manufacturers often try to present their products with less calories by using tiny portions. Recalculate calories to match your actual portion. It seems to me that anyone who honestly believes that there are only two servings in half a liter of juice is a strange person.

To count calories in unpackaged foods such as fruit and homemade foods, purchase a calorie counting book that provides approximate information based on the weight or volume of the food. Choose a book that takes into account the content of proteins, fats and carbohydrates in different types of food.

Keeping track of your eating habits will help you resist the urge to eat unhealthy foods, simply because now you have to face the truth - how many calories does each such meal add. Perhaps, indeed, happiness lies in ignorance, but ignorance will not help you get a great body.

To further improve your diet, follow the basic guidelines outlined earlier in this section. Simply put, clean up your diet and establish new, healthy eating habits to prepare for a more advanced level. We present to your attention a clear diet plan for someone who is actively involved in the gym and wants to build muscle.

Sample Diet

1st meal

1 cup

5 proteins

1 banana

1 glass

2nd meal

1 portion

2 cups

1/2 cup

3rd meal

Muesli
1 bar

1 small apple

1.5 cups

4th meal

1 can

1 glass

5th meal

Protein shake
1 glass

Additives

Sports nutrition supplements can help you in your efforts. Proper use of supplements will not only provide you with all the necessary substances, but also give you additional strength, speed of recovery and prevent injuries.

However, sorting through what seems to be an endless list of supplements seems like an impossible task for experienced bodybuilders, and for beginners - just daunting.

What works? What is just a soap bubble and marketing nonsense? And once you figure out what really works, which brand should you choose? Take advantage of a great deal from a company you haven't heard of before and risk disappointment, or go for a big brand name and run out of money?

These are all serious questions and we will deal with them over time, but let's start simple. If you are a beginner, you should definitely have two nutritional supplements. In an ideal world, you wouldn't even need that, but in reality, it's hard to get everything you need from food alone.

I'm talking about the two main bodybuilding supplements: multivitamin/mineral tablets and extra protein.

Multivitamins/Minerals

This is the most basic and most important supplement in your arsenal. In order for your body to function optimally, it needs to, and if you do not spend enough time planning and preparing each meal throughout the day, making sure that no nutrients are destroyed in the cooking process, you need to take additives.

It's not a lot of fun, but if you're forced to choose just ONE supplement, then this should be your choice. Multivitamins/minerals can come in the form of syrup, tablets, capsules, or even a combination of tablets and capsules. The choice of supplement form is up to you, but be careful with hard tablets.

Some pills are so hard that they don't dissolve completely in the stomach and never give 100% of the potential benefit. It makes sense to test hard tablets by soaking them in a warm (but not hot) vinegar solution for 30 minutes or so. If the tablet has dissolved, or at least softened, it will do, but if it is still hard as a rock, you probably bought a fake one.

There are hundreds, if not thousands, of multivitamin/mineral brands. Choose a reasonable price from a reputable company. It's also important to find a supplement that has all or nearly all of the vital minerals and vitamins in the recommended daily dose.

You will find that manufacturers vary slightly in product formulas, but never mind if you find a formula that is close to your mineral and vitamin needs. Take your multivitamins/minerals with breakfast to make sure you don't forget them.

Protein Supplements

The main purpose of consuming protein supplements is to provide your muscles with additional building blocks. As mentioned earlier, muscle tissue needs protein in order to repair and grow, so your diet must meet this increased protein requirement. However, it is often difficult to get enough protein in regular meals throughout the day.

This is where supplemental protein comes in. The most common form of protein supplements is a simple powder that you mix with milk or water in a mixer or blender, but you can also buy ready-made drinks and protein-rich sports bars (not to be confused with sugar-filled energy bars). You can even buy protein-fortified pasta and other foods. For now, we'll discuss regular powder.

There are three main types of protein powder, although the lines between them have blurred in recent years. Here are the basic formulas:

• : powders with a high content of high-quality protein and carbohydrates. Very high in calories and suitable for naturally thin people who have trouble gaining weight.
• Meal replacement drinks: a relatively balanced combination of proteins and carbohydrates with a moderate amount of calories. A handy product for those who need to eat but don't have time to prepare a real meal.
• Pure protein drinks: they have no or almost no carbohydrates, they consist entirely of proteins. Low calorie content; a serving can contain 40g of protein and 200 calories or less, so it's a great choice for stocky people who don't want to add calories but still get the protein they need.

If you are skinny and can't get enough calories from regular food, buy and try to consume as much of it as possible between meals. As the name suggests, meal replacement drinks are great if you're constantly on the move and don't have time to prepare a real meal.

Last but not least, pure protein drinks can be consumed as a snack, to increase the protein content of breakfast, or right before bed to help your body grow.

No matter what type of protein drink you buy, don't get in the habit of skipping meals and drinking a protein drink instead. Supplements are just supplements; your main source of nutrition should be good quality healthy food!

Moving into a new environment is always a challenge. There are concepts and unwritten rules that everyone but you take for granted. Don't worry, you'll get used to everything in time.

When you choose a gym, make sure you choose a gym that you feel comfortable in. Take your time - walk around the gym, inspect the simulators, see how many people go to the gym, what kind of people come. Also make sure you don't have a long drive to the gym. If you have to spend 30 minutes on a one-way commute, chances are good that you will start making excuses for not driving to the gym.

If you're not sure which exercises to do, hire a personal trainer to make sure you're doing everything right. The key to success and avoiding injury is to master the correct technique, it is better to learn right right away than to relearn later. Many gyms offer a couple of free sessions with a trainer, take advantage of this opportunity!

When you choose a gym, make sure you choose a gym that you feel comfortable in.

Learn gym etiquette. Let others use the machine between your two sets, wipe the sweat off the machines, remove discs when you're done, and don't chat with people when they're doing an exercise. Leave your pager and cell phone in your locker. And watch your personal hygiene - no one likes guys who smell like animals.

Make sure you get enough sleep. Most growth happens in sleep, not in the gym, so don't deprive yourself of growth by skimping on sleep. Another obvious plus of good sleep is that if you get enough sleep, you have more energy and you can train better, which will increase the effectiveness of your workouts. On the contrary, a person with constant sleep deprivation is exhausted even before he even went to the gym. Such a person may even be injured due to lack of mental concentration.

Remember, your body doesn't care what day of the week it is, so adjust your schedule to suit you. One word of caution: try to use the machines when you feel energized. Early risers usually don't have a problem with early workouts, but night owls will probably benefit the most from evening workouts.

If you are a beginner, your goal is to learn how to lift correctly, not a lot. In addition to the fact that you must do it correctly, there are some safety rules that you need to follow to reduce the risk of injury now and in the future.

Hire a personal trainer or work out regularly with a friend so they can keep an eye on you to see if you're at risk of injury. There are several benefits - the person who knows you can understand when you need or don't need a helping hand, and last but not least, you don't have to go to the first person you meet who might have attention span issues.

Avoid joint strain like the plague. Achieving full range of motion during the exercise is correct, but overloading the joint beyond its natural limits is asking for trouble. In most cases, this is not even a conscious action.

The classic example is this. We constantly see people who, after doing a set of exercises, sit for only a couple of seconds. Their thigh muscles are on fire, so they relax their muscles, take a few breaths and stand up. No harm here, right? Wrong, the whole exercise puts a huge load on the knee joints with virtually no muscle support.

Exercise regularly with a friend so they can keep an eye on whether you're at risk of injury.

Of course, it doesn't cause direct pain, so people don't consider it a problem until the day they get to the point where something in their body breaks down. That's when the pain is more than enough. This applies to the elbows, wrists, shoulders, and virtually all joints.

If you are doing calf presses on a classic leg press machine, always use the safety stopper. They won't interfere with calf work, but if your foot slips off the disc, you'll be quite glad you did. Otherwise, several heavy discs with sharp metal edges will fall on you, and you can say goodbye to your kneecaps.

Learn to voluntarily contract the abdominal muscles and keep their middle part tense. This will help you stabilize your torso and avoid unnecessary back strain. Remember that injury prevention is an important step towards long-term success. Make it a habit of yours to always tighten up when curling, pressing, or lifting weights, especially when doing exercises with arms outstretched like the bench press.

Remember to use proper lifting technique (back straight, knees bent, abs tight) when you remove and put on the discs. Just because it's not an exercise doesn't mean you can ignore safety rules when handling 20kg discs. Control also the capture of discs. If your palms are sweaty, you risk dropping discs on your foot and breaking your fingers if you don't dry your palms first.

Some people like to use the "monkey" grip, that is, to hold the bar without grabbing it with their thumb. This is a bad idea for two reasons. When you bench press, you are forced to tilt your arm back to prevent the bar from slipping out of your hand and decapitating you.

Unfortunately, this means that the bones in the forearm and hand will rub against each other, which can become quite painful if it becomes a habit. Secondly, there is a chance that a part of a bar weighing over 80 kg will touch your front teeth. This is quite a memorable event and it will leave a deep impression.

The right attitude

Work, family commitments, and good old-fashioned laziness are the bits and pieces of life that will take you away from your scheduled gym sessions. Don't get me wrong, your kids' school play is important, but there's a big difference between the occasional exception and constantly skipping workouts when the gym falls off your priority list.

As has been said many times before, concentration and consistency are extremely important in the process of bodybuilding, so I will share with you some tips on how to properly set your mind.

Your first step is to define your long-term goal as specifically as possible. “Being in shape” is not a clear enough goal. What exactly do you need? Gain weight in the form of quality muscles? Get rid of fat? How accurate is a kilogram more or less? Increase your strength? In that case, by how much?

You need to establish exactly what level you want to reach and how you will measure success. Realistically estimate how long it will take you and write it down as a target date. If you are a beginner, it may be difficult for you to estimate this time, but try to anticipate and leave some play for the estimated time.

Once you've set a goal and a time frame, set up a few milestones, such as once a month, as milestones. This helps make the end goal less daunting, as increasing your load by 5kg each month is realistic, while increasing your load by 40kg by April may seem illusory and daunting. As an added motivation, you can give yourself a small reward each time you hit your target.

Concentration and consistency are important conditions for success in bodybuilding

Another important part of the right mindset is positive thinking. Of course, it has become a cliché, but that doesn't make it any less true. If you start a diet and think you won't lose a pound, what do you think will happen? Most likely, in a week you will be eating pizza and washing it down with beer. Fortunately, it also works in the opposite direction.

Arnold was an extremely successful athlete, not only because of the grueling daily workouts, but also because he strove to win. In his mind, he was already winning before he went on stage, and, as history shows, this is exactly what happened time after time. You can use this technique to ensure that your daily life is in line with your plans.

At the beginning of each day, close your eyes and think about how you want to live it. One by one, imagine your healthy meals (imagine skipping donuts at a meeting), going to the gym, what you will do during your workout and how you will feel, and end up going to bed on time. .

The more details, the better. Repeat this exercise any time you are tempted to delay your workout or otherwise deviate from your plan.