One hour training program. Gym for beginners: training program

Friends, hello everyone. In this article, I have compiled bodybuilding training programs based on the principles and articles of this resource. I guarantee that by adhering to these regimens, you will finally be able to quickly build muscle mass.

In my opinion, building muscles is an intellectual work rather than a physical one. It is important to think through and plan everything clearly. And the better you do this, the better results you will achieve.

That’s why I prepared this lesson so carefully, in which I will tell and show absolutely everything.

WHAT TO BRING WITH YOU TO TRAINING?

1. Training diary + pen or fitness app for bodybuilding AtletiQ
2. Water (regular without gas 1-1.5 liters, at your discretion)

1) TRAINING DIARY (STEP No. 1 SPECIFICITY is the key to SUCCESS!)

The essence of the diary: control muscle growth. Growing muscle mass is a constantly progressive load. In order for there to be a progressive load, you need to control your working weights, repetitions, approaches, write everything down in a diary and see what and how!

In this scheme we will use the following load progression (see below for explanations):

1st METHOD. Let's say on Monday you do incline bench press 50 kg for 6 reps, this means that the next workout (next Monday) you are required to do 50 kg for 7 or 8 or 9 or 10 reps (depending on your strength) . In any case, if you did one or two or three repetitions more than the previous one, then your task is completed.

CONCLUSION: That week it was 50 kg for 6 times, this week it’s already 7 times or 8 or 10 (depending on how much you got) = progression of load = muscle growth.

2nd METHOD. Okay, we're up to 12 reps on the incline press. That is 50 kg for 12 times. The next progression will be to increase the working weight, not the repetitions. That is: 52 kg for 6-12 repetitions you see is no longer 50, already 52 = progression of weights (so, let’s say it turned out to be 52 kg for 8 repetitions, we use the 1st method of progression again - repetitions) we do 52 kg not for 8, and already at 12, then again we use the 2nd method and increase the weight = 54 kg by 6-12 (etc.). I think you get the ESSENCE. We did less than 12 repetitions (let’s say there are 10, we use the 1st method and increase the repetitions), as soon as we reach 12 repetitions we increase the weight (2nd method). Oh, and one more thing, you should use progressive loads (both methods) in all exercises, not just the bench press (this is just an example for you).

CONCLUSION: In order to manage the progression of the load (muscle growth) YOU NEED TO HAVE A TRAINING DIARY.

2)WATER – is simply necessary during training, because dry mouth will not bring you anything good. On the contrary, it can only cause harm (dizziness, nausea), don’t be afraid, water is not high in calories, you can drink it as much as you like (of course, if it’s plain water, not Coca Cola, etc., otherwise it will already be high in calories) + water during training , enveloping joints and penetrating soft tissues, protects them from injury.

For those who have amino acids in soluble (powdered) form, they can be mixed together with water and absorbed during exercise for maximum effectiveness. (not necessary)

CONCLUSION: Take at least 1-1.5 liters of plain still water with you.

It’s good to have it with you during training and why we’ve already discussed it. Now I present to you the preparation of a training complex, day by day and week by week.

I identified 4 training programs that I based on :

1. For beginners (3-4 or 2 workouts per week)
2. for intermediate level (Split 3 days a week)
3. for intermediate level and more experienced (Split both 3 and 5 days a week)
4. for experienced athletes (Split 5 days a week)

For beginners (3-4 or 2 workouts per week)

Once you start bodybuilding using this training program in the gym, stick to it for at least 6 months. After which you can move on to the next training program.

We break the body into two workouts using Split. Split– translated from English. split. This means that we will split muscle groups on different days. Namely:

:

1. Day 1 – Legs, back.
2. Day 2 – Chest, shoulders, arms.

After each such workout in the gym, we rest the next day. If you are not young or have a very stressful job, you can safely take two days of rest instead of one. Therefore, in a week we will have either 3-4 or 2 workouts in the gym.

:

• Day 2. Tuesday - Rest
• Day 3. Wednesday - Chest, shoulders, arms
• Day 4. Thursday - Rest
• Day 5. Friday – Legs, back
• Day 6. Saturday - rest
• Day 7. Sunday - Chest, shoulders, arms

Etc. Did you get the point? For those who have a nervous job, constant stressful situations, poor nutrition, if you are already aged, etc. and so on. feel free to add one day of rest instead two.

It will look like this:

• Day 1. Monday - Legs, back
• Day 2. Tuesday – Rest
• Day 3. Wednesday - rest
• Day 4. Thursday - Chest, shoulders, arms
• Etc.

LEGS-BACK

1. Seated leg extension 4xMAX (to warm up the knee joints)
2. Squats 1-2x10-15 (warm-up) + 3x8-12 (working sets)
3. Leg press 1-2x8-10 (warm-up) + 3x8-12 (working)
4. Pull-ups (if you can) or chin pull-downs 4x8-12
5. Bent-over barbell row 4X8-12

CHEST-SHOULDERS-ARMS

1. Bench press on an incline bench 1-2x10-15 (warm-up) + 3x8-12 (working)
2. Incline Dumbbell Press 4x8-12
3. Barbell press, standing from the chest 1-2x10-15 (warm-up) + 3x8-12 (working)
4. Lifting the barbell for biceps 1x10-15 (warm-up) + 4x8-12 (working)
5. Bars 4x6-12

For intermediate level (Split 3 days a week)

First of all, decide whether the first training program continues to work or not? If you continue to gain strength and muscle mass, then nothing needs to be changed. This rule applies to any training scheme. As long as the set of physical exercises in the gym works, do not change it. If progress is not visible, move to the next level.

The essence of this training program is as follows: We pump up the whole body in three workouts. We train the back together with the deltoids, and the chest with the arms. We have specially allocated a separate day for legs (this will allow for better training of the largest muscle group). We adjust training days (Monday, Wednesday, Friday or Tuesday, Thursday, Saturday) to suit ourselves. Stick to this program as long as you make progress, it is a very effective training system that will give you guaranteed results!

It will look something like this:

• Day 1. Monday - Legs
• Day 2. Tuesday - Rest
• Day 3. Wednesday – Back-Deltas
• Day 4. Thursday - Rest
• Day 5. Friday – Chest, Arms
• Day 6-7. Saturday-Sunday – rest

This is what a training SPLIT looks like :

• Delta's back
• Chest Hands

Program and selection of exercises

LEGS

1. Squats 4x8-10
2. Bench leg press 3x8-10
3. Seated leg extension 3xMAX (finishing exercise)
4. Calf raises, standing 3x8-10

DELTA'S BACK

1. Pull-ups or block rows to the chest 4x6-12
2. Bent-over barbell row 4x6-12
3. Horizontal thrust 3x6-12
4. Barbell press, standing behind the head 3x6-12
5. Pulling (barbell row to the chin, medium grip) 3x6-12
6. Abduction of arms with dumbbells to the side 3x6-12

CHEST HANDS

1. Bench press lying on an incline bench 4x6-10
2. Incline Dumbbell Press 3x6-10
3. Bars 4x6-12
4. French bench press, lying 3x6-10

For intermediate level and more experienced (Split 3 or 5 days a week is suitable)

The essence of this training program is as follows: We train one muscle group during training, the intensity of the training increases, because we have more strength, and we can fully work on a specific target muscle more thoroughly.

This is what a training SPLIT looks like :

• Mon. BREAST
• Tue BACK
• Wed. LEGS
• Thurs. SHOULDERS
• Fri. HANDS

Program and selection of exercises

Mon. BREAST

Tue BACK

1. Lever row 4x6-12 reps

Wed. LEGS

1. Leg press 4x6-12
2. Seated leg extension 4x6-12
3. Lying leg curl 4x6-12

Thurs. SHOULDERS

1. Swings, standing (3 approaches of a drop set, first heavy, medium, light all for 6-15 repetitions, rest 20 seconds)

Fri. HANDS

1. Barbell curl for biceps 4x6-12
2. Hammers with dumbbells 4x6-12

Features of these training schemes (see explanation of the programs)

1. Split 2,3,5 days a week
2. Macroperiodization is mandatory in all schemes
3. There is a progression of load (required in all schemes)
4. TRAINING TIME – 40-45 MINUTES!
5. Basic exercises in all schemes
6. Work in 4 sets of 6-12 reps
7. Last rep failed

Explanations for all training programs

1. We use smart 2, 3, 5 day SPLITs that do not cause conflicts in the recovery process.
2. We use macro-overloading (gradually increasing the weights at each workout and working in the planned number of repetitions without breaking the schedule - we do not take heavier weights than planned).
3. We keep a TRAINING DIARY, thanks to which we use BOTH METHODS OF LOAD PROGRESSION (1st METHOD repetition, 2nd METHOD increasing weights).
4. We use basic exercises (these are exercises that involve several muscles or muscle groups; in short, these are heavy exercises that are performed with free weights). WHY? The more muscles involved in the work, the better for the overall development of muscle mass.
5. We use the golden mean, namely 3-4 working approaches, after 2 warm-up approaches (these approaches include a warm-up + a leading approach, where the warm-up is an empty bar, then add weight (50-60% of the working weight) in the range of 12-15 repetitions. Then add more weight and do a lead-in approach (already 70-80% of the working set) for 8-10 reps. And only then perform working sets (100%).
6. Each exercise performs 6-12 repetitions. The only exception is the calf muscles (shin) where we perform 15-20 repetitions. WHY? The fact is that muscle failure should occur within 10-30 seconds. During this time interval you will have time to perform no more than 6-12 repetitions. BUT in the case of the calf muscles (shin) because there the amplitude is very short, then where we managed to do 6-12 repetitions during this time, THEN HERE we will have time to do 15-20 repetitions during this time. That's the whole secret to increasing the number of repetitions for the lower leg.
7. If we use FAILURE (that is, the last repetition is a failure), you are no longer able to complete the last repetition of the exercise with the correct technique. IMPORTANT: failure should occur within 10-30 seconds (6-12 repetitions).

Your actions before TRAINING

1) Open your training diary and see previous results for that week. Thenwrite down:

1. Day of the week (for example, Monday)
2. Muscle group (for example, CHEST)
3. Number (for example, 07/1/2013)
4. Working weight, sets, repetitions (for example, 50 kg X 10 times X 4 APPROACHES).

In the last paragraph IMPORTANT progress (look at the previous results for that week in order to know how much to increase the load NOW. All this is done in order to control the progression of the load thanks to the diary (see below how to keep it).

HOW TO KEEP A TRAINING DIARY

I think this method is the most convenient and understandable, but you can use other methods that are convenient for you (the main thing is that you understand the essence).

On the first Monday, I wrote out all the exercises, weights, repetitions, approaches. So that you understand, below is a clear example of how easy it is to do it (but I also added - here we use the 1st method, there is no need to write this, this is for you to understand).

Monday: CHEST (07/1/2013)

1. Incline Bench Press 50kg x 6 reps x 4 sets
2. Incline Dumbbell Press 16kg x 6 reps x 4 sets
3. Barbell bench press 50kg x 6 reps x 4 sets

Next Monday: CHEST (07/8/2013) – here we use the 1st progression method

1. 50kg x 10 x 4
2. 16kg x 10 x 4
3. 50kg x 10 x 4

Next Monday: CHEST (07/15/2013) - here we use the 1st progression method

1. 50 kg x 12 x 4
2. 16 kg x 12 x 4
3. 50 kg x 12 x 4

Next Monday: CHEST (07/22/2013) - here we use the 2nd progression method

1. 53 kg x 6 x 4
2. 18 kg x 6 x 4
3. 53 kg x 6 x 4

2) Do a good warm-up . Warm up without weights. For 5 minutes, until your forehead is covered with sweat. Rotate your body, swing your arms up and down, left and right, jump rope... here your imagination works more. The purpose of the warm-up is to warm up the body, muscles, ligaments and joints and prepare the body for strength work.

Then proceed to the exercise, for example, bench press, perform with light weights (50-60% of the working weight) in the range of 12-15 repetitions. Then add more weight and do a lead-up approach (already 70-80% of the working set) for 8-10 repetitions. And only then perform working approaches (100%). All these warm-up and lead-up approaches are done in order to warm up and prepare the muscles for heavy strength work. In the following exercises, the warm-up is no longer so important, you need to look at how you feel (for the psyche, you can also do a warm-up).

3) After each workout, it is important to cool down . Cool down - performed at the end of the workout. It consists of calming exercises to calm the cardiovascular system, reduce the risk of blood stagnation in the muscles, prevent muscle pain, return contracted muscles to their normal state, lower body temperature to normal, etc. You can just lie down and relax.

4) Immediately after training after you enter the locker room, it is IMPORTANT to eat simple carbohydrates + fast proteins.

At this time, the protein-carbohydrate window opens, and nutrients are absorbed many times better and faster. BUT remember, you can eat a full meal only after 30-40 minutes after training, so we eat fast carbohydrates + fast proteins.

For example:

• Simple carbohydrates (any sweet: chocolate, Snickers, gingerbread, banana, sweet juice)
• Fast proteins (Whey protein or amino acids, gainer, or regular boiled eggs).

Combined with proper nutrition, this training regimen will help you achieve fantastic results, believe me, I know what I'm talking about.

Okay, for now, I gave youTHREEtraining complexes(2,3 and 5 day splits) , told about the features and explanations of all the diagrams, and gave step-by-step actions.

I took away the last set of exercises from these three, because it is radically different from those training programs. Why, you will find out by STUDYING IT!

Fascia- this is a connective tissue membrane that covers organs, blood vessels, nerves and forms cases for muscles in vertebrates and humans; performs supporting and trophic functions.

When training fascia, our main goal is : delivery of as many vitamins, minerals, amino acids, oxygen, etc. as possible. into the muscle, as well as stretching the fascia that surrounds it - this allows you to achieve maximum muscle growth. Fascia is a limiting factor in muscle growth, because the muscle grows only as long as there is free space. By training them in 7 sets in a style, we can stretch the fascia and thereby make room for muscle growth.

There are 3 types of fascia in the human body, but bodybuilders should pay attention to only one of them - the deep fascia. It is dense fibrous connective tissue that surrounds the muscles, bones, nerves, and blood vessels of the body. The high density of this collagen fiber provides the deep fascia with its strength and integrity. Its expandability and elasticity are determined by the number of fibers. In other words, some of us have fascia that is thicker and more rigid than others.

Genetically gifted bodybuilders have thin fascia, so their muscles look larger and more puffy, classic examples being Ronnie Coleman and Phil Heath - these are people with thin fascia. Their muscles expand more easily.

But, for example, Jay Cutler has thick fascia. But as you can see, this did not stop him from gaining more muscle mass, but his muscles look kind of round.

How to train fascia?

You should train with heavy weights using, in general, as usual within 6-12 repetitions, when you have completed the planned number of exercises for a specific target muscle group, you must at the end of the workout perform the last exercise (usually in simulators where the load is isolating) in 7 sets of 12-15 repetitions, rest between sets is minimal (no more than 30 seconds, this is the only way we will get the maximum possible pump. (This will be fascia training).

The last exercise in 7 approaches is performed at the end of the workout with the same weight; as a rule, we reduce the weight by 30%.

For example, if you perform 70 kg on the bench press, then 70 * 30:100 = 21 kg. This means that the last exercise (fascia training in 7 sets will be performed with 21 kg).

It is vital to drink as much water as possible during training. At least 1.5 liters, depending on your personal characteristics (sweating), season and your weight. In summer you need more water.

What exercises are best for the 7 sets of fascia training?

Basic compound exercises such as deadlifts, squats, etc. - a bad choice for two reasons:

1. They involve other muscles and prevent them from giving full load to the target muscle
2. Good technique and balance are required, which deteriorate when you try to complete a large number of sets in a short time.

The best choice is on simulators (because there is an insulating load), which is what interests us.

An example of a compiled training program along with fascia training

I have compiled a specific example of a training program, SPLIT 5 days a week (the program is suitable for experienced athletes) for beginners, there is no point in training with it. The usual training scheme, but at the end there is a final exercise, training the fascia, this is what we discussed today.

Mon. LEGS

1. Seated leg extension 4xMAX (as a warm-up, the exercise can be ignored altogether)
2. Squats with a barbell on the shoulders 4x6-12
3. Leg press 4x6-12
4. Lying leg curl 4x6-12
5. Calves, standing in the simulator 4x15-20
6. Calves sitting in the 4x15-20 machine
7. FASCIA: sitting leg extension 7x10-15

Tue BREAST

1. Bench press on an incline bench (30 degrees no more) 4x6-12 reps
2. Incline dumbbell press (30 degrees) 4x6-12 reps
3. Bench press on a horizontal bench 4x6-12 reps
4. FASCIA: bench press of a barbell or dumbbells on an incline bench in a Smith machine 7x10-15

Wed. BACK

1. Chest Pull-Ups or Chest Pull-Ups (for those who cannot do pull-ups) 4x6-12 reps
2. Bent-over barbell rows 4x6-12 reps
3. Bent-over dumbbell row 1 arm 4x6-12
4. Horizontal block row 4x6-12 reps
5. FASCIA: horizontal block pull 7x10-15

Thurs. SHOULDERS

1. Barbell row to the chin with a medium grip (broach) 4x6-12
2. Barbell press, standing from the chest 4x6-12
3. Dumbbell raises to the side (swings) 4x10-15
4. FASCIA: Swings, standing (3 sets of drop sets, first heavy, medium, light all for 6-15 repetitions, rest 20 seconds)

Drop sets are sets where you drop weight. For example, take 12 kg for 6-15 reps, immediately take 10 kg for 6-15 reps, immediately do 8 kg for 6-15 reps, and do 3 sets of these with a rest of 20 seconds.

Fri. HANDS

1. Barbell curl for biceps 4x6-12
2. Bars (emphasis on triceps) 4x6-12
3. Hammers with dumbbells 4x6-12
4. Close grip barbell press 4x6-12
5. FASCIA: Biceps curl + Arm extension at the block) superset 7x10-15.

Superset is weight training in which a bodybuilder combines two different exercises designed to work the same muscle group, performing it without rest. In our case, we did a barbell curl for the biceps and immediately did an arm extension at the block without rest!

I tried to touch on and show you everything, I can’t imagine what else I could add. I assure you, other resources will never share anything worthwhile, at least for free. Therefore, I hope for your positive feedback.

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Best regards, administrator.

A training program is what a man needs to make his body perfect.

After all, the combination of exercises, frequency of exercises and even the number of repetitions are of enormous importance.

Let's look at several options for classes for men with different goals - for weight loss, for gaining muscle mass and with varying degrees of training.

Gym training program

To properly create a training plan in the gym, First you need to decide on your goal which is being persecuted. It could be:

• fight against excess weight;
• muscle building;
• increase in strength indicators;
• improvement of relief;
• maintaining the achieved form.

Choose only one direction. You shouldn’t spread yourself thin: if you set two goals, then neither of them will be fully achieved.

Warm-up

Warm-up exercises warm up the joints, their lubrication improves, and as a result, less stress is placed on the cartilage. The tendons become more elastic and the risk of rupture is reduced. More force develops in the muscles.

Warming up without further training is more beneficial than training without warming up.

10 minutes are allotted for warming up. It is formed from the following components:

1. Running, jumping, working on cardio equipment - 4–5 minutes. The pulse should increase to 130-160 beats/min. This warms up the body as a whole.
2. Rotational movements, and the whole body is loaded, especially the spine, knees, shoulders. This allows you to prepare the joints.

Basic Workout Plan

The advantage of the “base” is that the largest number of muscles and joints are involved in the work.

Main basic exercises:

• squats using a barbell;
• bench press;
• deadlift.

Before drawing up a personal program, the athlete selects exercises, sorting them by muscle groups. Their number varies depending on the frequency of training. If you go to the gym twice a week, a dozen exercises are enough, five per session. This is enough to keep fit.

Then the exercises are distributed between workouts according to the following principle:

• muscle building workout(strengths): up to 3 groups are worked out (depending on the frequency of training), exercises are arranged in blocks - 2–3 per muscle group, another option is to train antagonist muscles in turn;
• excess weight: a small load on all muscles, load top and bottom in turn, the block principle is not used;
• relief study: both the first and second principles are possible, which depends on the characteristics of the body, the nature of the diet; exercises are performed in the same order as when gaining weight;
• form support: depends on how the form was acquired.

The duration of the basic training is 40 minutes, no longer. During this time, the athlete spends all testosterone.

Number of repetitions and approaches

This parameter especially affects the intensity of training. Approaches and repetitions, including in the warm-up, are distributed as follows (approaches/repetitions):

• for muscle growth: basic - 4-6/6-12, auxiliary - 3-4/10-15;
• increase in strength: basic - 4-7/2-6, auxiliary - 3/8-12;
• excess weight: 3-4/12-20;
• relief: 3-4/12-15.

For muscles to grow, they need stress.. Such stress is a change in repetitions of exercises (adding or reducing), increasing weight, changing the method of performing an exercise. Then the body does not have time to adapt to the stress. Another factor is replacing the exercises in the program with similar ones, then the same muscle groups begin to work differently. You should add unfamiliar movements to your workouts.

Stretching

This block is also performed before the start of training. Stretch:

• quadriceps;
• femoral biceps;
• outer, inner surface of the thigh;
• buttocks;
• small of the back;
• caviar.

Stretching is performed for 5 minutes, more rigid groups work twice as long.

Programs

For weight loss

The training is carried out in supersets. Exercises in pairs are performed one after another, then take a break for 2-3 minutes, and repeat the pair. When the initial level is mastered, the number of repetitions and sets is increased.

The program is accompanied by a diet.

To build muscle mass

For beginner athletes

Training for beginners accustoms the body to stress, allows you to build muscles and increase strength.

For advanced athletes

The difficulty in creating a program for such an athlete is that after the first or second year, muscle growth stops. Then they organize training according to a different principle. The program is built on the following principles:

1. High intensity.
2. The working weight is chosen so that you can complete the program with it.
3. The order of the described exercises changes in each new workout.
4. The muscles are worked with two basic and as many auxiliary exercises.
5. Between sets the athlete rests for about 3 minutes.

For legs and buttocks

To prevent the body from looking disproportionate, special programs are provided for pumping the leg and gluteal muscles. The training includes the following exercises:

Training is carried out 1–2 times a week.

Full program for 3 days

With regular training, this program will help bring the male body back to normal.

Traditionally, they warm up first and stretch at the end.

Split training

These workouts involve working individual muscle groups on different days. They are associated with a high level of stress. Here's a four-day split for an experienced athlete.

How long to study?

Designing a workout is not an easy process. It requires adjustments, which are carried out after 1-2 months, in order to know the strengths and weaknesses of the athlete. Some exercises may not only not produce results, but also have the opposite effect.

Depending on the level of training, the body gets used to the program in different ways:

• for beginners - 10–18 weeks;
• for those who have been practicing for more than a year - in 8–10 weeks;
• for experienced athletes - in 4–6 weeks.

If there is a need to change the training program, then they change not only the strength, but also.

With a constant frequency of loads and following the recommendations of trainers, the first results appear within 1.5–2 months. But it is important to consider that different muscles develop differently. For example, it is more difficult to pump up abs than arm muscles.

Also, the effectiveness depends on the method of nutrition. Food should contain a sufficient amount of protein, which is the building material for muscles.

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Mix 10 g (one scoop) with 200 ml of water. Drink immediately after preparation. 1 serving before training.

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You will find a breakdown of the exercises under the program.

Monday

1. Joint warm-up. Tilts and turns of the head, rotation of the shoulders, elbows and wrists, tilts of the body to the sides and forward, rotation of the pelvis, extension of the hip to the side, rotation of the knees and feet. Perform 10 rotations (tilts) in each direction. The entire warm-up will take no more than 5 minutes.
2. Warming up(performed intensively):
   • Jumping Jacks - 30 seconds;
   • running in place - 30 seconds;
   • jumping rope - 100 times.
3. Power block:
   • classic push-ups - three sets of 10 times;
   • dumbbell press up - three sets of 15 times;
   • Bent-over dumbbell rows - three sets of 10 times on each arm;
   • squats - three sets of 20 times;
   • raising the pelvis on one leg - three sets of 10 times on each leg;
   • lifting the body on the press - three approaches of 20 times;
   • boat - 3 sets of 10 times;
   • classic plank - hold for 30 seconds, three approaches.
4. Stretching. Perform all stretching exercises for 30 seconds.

Tuesday

1. Joint warm-up.
2. Warming up
3. Circuit training #1. Do the exercises at a measured pace, try not to stop and keep rest to a minimum. Perform six rounds of the following exercises:
   • 5 push-ups;
   • 10 press raises;
   • 15 squats.
4. Circuit training #2. This workout is performed for time using the Tabata protocol. You do as many exercises as you can in 20 seconds, then rest for 10 seconds. You need to complete six laps. That is, you set the timer for 3 minutes and start.
   • burpee;
   • rock climber;
   • squats (first try jump squats, if you don’t have the strength to continue, do regular ones).
5. Stretching.

Wednesday - rest

Thursday

1. Joint warm-up.
2. Warming up.
3. Power block:
   • reverse push-ups - three sets of 10 times;
   • lunges - three sets of 10 times on each leg;
   • standing dumbbell swings - three sets of 10 times;
   • lifting the pelvis with support on a bench - three approaches of 10 times;
   • Bent-over dumbbell raises - three sets of 10 times;
   • leg lifts for the press - three sets of 20 times;
   • boat - three sets of 10 times;
   • classic plank → side plank to the right side → classic plank → side plank to the left side - hold each for 30 seconds.
4. Stretching.

Friday

1. Joint warm-up.
2. Warming up
3. Circuit training #1. Perform the exercises at a measured pace, try not to stop and keep rest to a minimum. Perform six rounds of the following exercises:
   • 5 push-ups with wide arms;
   • 5 reverse push-ups;
   • 10 jump squats;
   • 30 seconds plank + 30 seconds rest.
4. Circuit training #2. You do as many exercises as you can in 30 seconds, then rest for 30 seconds. Do two circuits:
   • burpee;
   • jumping rope;
   • rock climber;
   • Jumping Jacks;
   • alternating legs in a lunge.
5. Stretching.

Saturday and Sunday

Rest and recover. You can either stretch.

Strength block of home training program

Push ups

This is a universal exercise for pumping up the triceps and pectoral muscles. Try to immediately perform push-ups correctly: your elbows are at an angle of 45 degrees, your abs and buttocks are tense, and your body is a straight line.

If you cannot perform a full push-up while lying down, place your feet on your knees. It happens that it is difficult for you to do push-ups on your feet, but too easy on your knees. In this case, perform as many push-ups as you can while lying down, and then go to your knees.

In push-ups with wide arms, the emphasis shifts to the pectoral muscles, and the triceps receive less load.

Reverse push-ups

This exercise also helps work the triceps and pectoral muscles. Turn your back to a static support, such as a chair, place your hands on it with your fingers facing you and do push-ups.

You can bend your legs at an angle of 90 degrees or straighten them completely, the latter option is more difficult. Try to lower yourself until your shoulders are parallel to the floor. But don’t overdo it with depth: it could result in injury.

This exercise allows you to work your middle deltoids. Spread your arms, slightly bend your elbows, do not raise your shoulders.

If you don’t have dumbbells (small dumbbells cost about 200–300 rubles, set ones are more expensive, but you can buy them second-hand), take one and a half or two liter bottles of water. Of course, this is a small weight, but it will be enough for a start.

This exercise engages the posterior deltoid muscles. Take dumbbells or water bottles, bend over so that your body is almost parallel to the floor, bend your elbows slightly and spread your arms.

Take dumbbells or bottles of water in your hands, bend your elbows, lift the dumbbells just above shoulder level and turn your palms away from you - this is the starting position. From it you squeeze the dumbbells up and lower them back.

This exercise works the latissimus dorsi muscles. Take a dumbbell or a water bottle, find a stable and long enough support, such as two chairs standing next to each other.

Take the weight in your right hand, go to the support, place your left leg bent at the knee and your left hand on it. Lower your hand with the weight down, and then pull it towards your belt, feeling how your back muscles tighten.

You don’t have to put one leg on the support, but simply lean on your hand. The main thing is to tilt your body well. The closer to parallel with the floor, the better the latissimus dorsi muscles are loaded. Otherwise, more load is placed on the rear deltoid muscles.

Squats work well on the front of the thighs and gluteal muscles. Try to go deep, but at the same time keep your back straight, do not lift your heels off the floor, and spread your knees. Turn your toes 45 degrees.

Lunges also work the gluteal muscles and quadriceps well. It is more convenient to perform them on the spot at home. Take a step forward, touch the floor with the knee of your back leg and return to the starting position.

The angle at the knee of the front leg should be 90 degrees. Make sure that your knee does not extend beyond your toe.

This exercise works the gluteal muscles well. Lie on the floor on your back, bend one leg at the knee and place it on the heel, straighten the other. Raise and lower your pelvis, feeling your gluteal muscles tighten. Then switch legs.

Another exercise to activate the gluteal muscles. Rest your shoulders on a sofa or chair, bend your knees, place your feet on the floor. Raise your pelvis so that your body is parallel to the floor, and then lower yourself.

This is a popular and effective exercise for working the rectus abdominis muscle. Lie on the floor, place your legs bent at the knees on a raised platform. Select the height so that the angle at the knee is 90 degrees. Perform the exercise by raising and lowering your body.

This exercise works the lower part of the rectus abdominis muscle. Lie on the floor on your back, raise your legs and bend your knees at an angle of 90 degrees - this is the starting position. Lift your pelvis off the floor and lift your legs up, then lower back down to the starting position and repeat.

Stand in a lying position, with your hands directly under your shoulders. Tighten your abs and buttocks so that your body is extended in one line. Hold this position for the specified amount of time. The photo above shows two positions: on the left is a regular plank, on the right is a side plank. You can combine them.

With the arrival of winter, the average person begins to realize that another beach season is just around the corner, and the needle on his scale shows unacceptable numbers. So, it's time to pull yourself together. So, in most cases there is a desire to go to the gym. Once there, a person discovers a new world in which he most likely understands nothing. Today we'll talk about what you need to pay attention to if you sign up for a gym. For beginners, it is extremely important not to miss anything so that a positive result is not long in coming. Basic training programs for beginners will also be discussed below.

Trainer

The first thing you need to do when you get into the gym is hire a trainer. No matter how smart and successful a person you are, a professional knows more about sports, because this is his job. Therefore, in this case, it is better to leave pride with your shoes in the locker room. After a couple of months, when you already know the technique of all the exercises, you can refuse the trainer. But at first it is better to trust a professional.

If you can't afford a trainer or simply don't want to hire one, there is still a way out. You can find a lot of information about fitness and bodybuilding on the Internet. Articles and videos will help you gain a basic knowledge sufficient for a beginner. Another way to gain knowledge without a coach is to communicate with more experienced athletes. No one in the room will refuse you advice or support. Just don’t distract people from their own activities very often.

Friend

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

The main thing is not to brag about your achievements to your friends and experienced athletes. If you have not exercised for a long time and have just begun to tone your body, then excessive zeal will lead to the fact that for the next few days you will not be able to do anything due to severe muscle pain. And that's just the best case scenario. And people who have been training for more than one year don’t care at all how much beginners bench press. People come and go in the hall. Nobody pays attention to strangers. However, if you need advice or help, an experienced athlete will not refuse.

Constriction

Training for beginners in the gym is difficult at first. The beginner does not understand what he is doing, does not feel his muscles. He simply follows the coach's instructions. But after some time, full awareness of actions will come. Then every movement will be deliberate. Don't be embarrassed if you do something wrong at first. No one will laugh at you, since everyone started at some point. The right technique will come, just be patient.

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

The first program we will consider is aimed at creating a certain foundation. It involves preparing the athlete for further, more difficult tests. There are no special wisdom or any specific techniques in it. This program primarily involves working with free weights. The reason for this is simple - not all gyms have special exercise machines designed to work a particular muscle. So that the question does not arise (what can replace the exercise on this simulator?), the program is simplified as much as possible. However, it really should be done three times a week. With experience, athletes expand the program to 4-6 days. But this is of no use to us for now.

First day

It looks something like this:

1. Warm up. Done in up to 10 minutes. Provides exercise and cardio training.
2. Pectoral muscles. You need to do dumbbell bench presses, you can also raise them to the sides.
3. Triceps. Various ones are done with a narrow grip, down on the upper block.
4. Shoulder. Raise your arms with dumbbells in front of you. Next we do the standing barbell press.
5. Abdominal training (any exercise of your choice).
6. Stretching.

Second day

The step-by-step training looks like this:

• Warm up.
• Back. We make different barbells to the belt in an inclined position. Wide grip pull-ups are provided.
• Biceps curl: dumbbell or barbell curl. Lifting the barbell on a Scott bench.
• Shoulder. First, raise the dumbbells to the sides. Then we do barbell rows to the chin.
• Working out the press.
• Stretching.

The third day

The program is slightly transformed:

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

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

In addition to warming up, at the beginning of the workout, warming up approaches with an empty bar will not be amiss. They should be done not before each exercise, but before starting training of a particular muscle group. 10-20 repetitions will be enough to enrich the muscles with nutrients that, as you know, come with the blood.

Above we discussed the standard one in which each muscle group is worked out on a certain day. But there is another method. According to him, the whole body is trained comprehensively - in one trip to the gym. For beginners, this approach is also very effective. For comparison, let's analyze it too.

Program No. 2

At first glance, this program seems extraordinary. However, it gives a colossal effect. The workout looks like this:

• Warm up.
• Shoulders: lifting the barbell overhead, rowing to the chin.
• Legs. We do squats with a barbell.
• Biceps. Provides for lifting the bar.
• Back: pull the projectile to the belt in an inclined position.
• Chest: bench press (flat bench).
• Press: hanging leg raises.
• Stretching.

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

1. Warm up.
2. A super series of deep squats and pullovers. Each exercise is done 15-20 times. Number of approaches - 3.
3. Pull-ups (to the chest, behind the head, reverse grip) 3/15-30.
4. Dips (maximum amplitude) - 3-4/20-30.
5. Leg raises while hanging on the bar.
6. Stretching.

It is recommended to start with a program that works all muscle groups. For a beginner in the gym, the first time it is not necessary to pump up intensely. This training plan can be used for the first 1-2 months, and then switch to a standard program, where each muscle receives individual attention.

Gym for beginner girls

Unlike men, girls, as a rule, go to the gym not to become bigger, but on the contrary, to become fitter, slimmer, and lose extra pounds. There is an opinion that when working out with weights, a young lady loses her femininity and becomes a “jock in a skirt.” But this is not true at all. Firstly, a normal girl will not be able to become one due to the fact that her body is structured differently from a man’s. He is not predisposed to muscle growth. Secondly, the exercises and loads included in the girls’ training program are not aimed at turning a lady into a pile of muscles. So you shouldn’t be hostile to the fact that representatives of the fairer sex also go to the gym to train.

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

• Cardio exercises - 10 minutes with a pulse of 100-120 beats per minute.
• Warm up and stretch.
• Hanging leg/knee raises.
• Seated leg extension.
• Short hyperextension.
• Dumbbell bench press.
• Upper pulley to the chest (reverse grip) - 2/10-12.
• Dumbbell overhead press.
• Their lift is for biceps.
• Crunches on a bench.

All exercises, except those noted separately, are done in three sets of 10-12 times. When you come to the gym for the first time, you should do a full cardio and warm-up. And the power ones - one approach. The break between repetitions is about a minute. The second workout may be more intense. For each exercise you need to do two approaches, and reduce the break to 50 seconds. For the third time, it’s time to start training according to a full-fledged scheme. In a couple of weeks, you will see other beginners starting to practice. The program in the gym will be easier. You will feel like an experienced athlete. Keep this positive attitude in the future and everything will be fine.

Conclusion

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