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If you have dumbbells of different weights available, then you can work on the muscles even at home.
We offer you an effective plan strength training for girls at home + a ready-made selection of exercises, thanks to which you can change the quality of the body, making it elastic and embossed.
Rules for strength training at home
Why do girls need strength training:
- for muscle tone and getting rid of sagging body
- For round buttocks and getting rid of cellulite
- for strong back muscles and a healthy spine
- to speed up metabolism (muscle tissue burns more calories at rest than fat tissue)
1. To do strength training at home, you will need dumbbells. It is desirable to have a set of dumbbells of different weights or collapsible dumbbells. For example, for small muscle groups (triceps, biceps, delts) you need more a light weight dumbbells, for large muscle groups (chest, back, legs)- heavier weight. In addition, gradually you will need b O More weight dumbbells for progress in training.
2. What dumbbell weight should I use? It depends on your goals. If you want to tone your muscles a little and tighten your body, then you can use not big weight dumbbells (2-5 kg). If you want to seriously work on the relief or increase muscle mass, then the weight of dumbbells should be taken more (5-20 kg).
3. If you have small dumbbells, then you can do exercises with b O more reps (15-20 reps). In this case, work is underway on a slight muscle tone, body strengthening and fat burning. If you have heavy dumbbells and you want to work on muscle relief in a quality way, then do not a large number of reps (10-12 reps) with maximum weight: so that the last rep in the approach is performed at maximum effort.
4. Perform each exercise in 3-5 sets, rest 30-60 seconds between sets. Rest 2-3 minutes between exercises.
5. If you don’t have dumbbells or you can’t buy them, then you can use rubber equipment to perform strength exercises. At the same time, you can purchase very compact and inexpensive equipment, for example:
Even if you have the required set of dumbbells, this inventory can be useful for an extra load.
6. If you are just starting to train or have little experience in exercising, we recommend that you first look at these articles:
- Workout for beginners: a selection of exercises + a ready-made plan
- Workout at home for girls: ready-made exercise plan for the whole body
7. Strength training should be done 3-4 times a week for 40-60 minutes. It is enough to train one muscle group 1-2 times a week. The detailed plan is shown below.
8. Be sure to warm up before your workout and stretch after your workout:
During stretching, pay special attention to the muscles being trained. good stretch after training, it helps to increase the range of motion, increase the efficiency of the lesson, avoid enslaved muscles and injuries. A good warm-up before training will better prepare your body for exercise and avoid injury.
9. If you want to not only tone your muscles, but also speed up the fat burning process, then be sure to include cardio training in your workout plan. It could be running fast walk, tabata workouts, exercises on a stationary bike or ellipsoid. It is enough to perform cardio 60-90 minutes a week (for example, 2 times a week for 30-45 minutes or 4 times a week for 15-20 minutes). Be sure to check out:
10. Always do strength training in sneakers to avoid joint problems and varicose veins. Wear comfortable clothing made from natural materials. When varicose veins veins, you can use compression stockings.
11. Without a change in nutrition, you cannot improve the body even with regular training, so we recommend that you start counting calories. If you want to lose weight, you need to eat in a calorie deficit. If you want to gain muscle mass, you need to eat in a calorie surplus and have enough protein. If you want to maintain weight and tighten the body, then select the "weight support" option.
Strength training plan for girls at home
If you want to tone your body or build muscle mass, we recommend doing strength training at home 3-4 times a week. Split workouts are considered the most effective, in accordance with which you will train different groups muscles as follows:
- Back + biceps ("pulling" muscles). During exercises on the back, the biceps of the arms are also involved, so it is logical to perform these muscle groups together. To these, you can add exercises for the press, if time permits.
- chest + triceps ("pushing" muscles). During chest exercises, the triceps are included in the work, so these two muscle groups are most often trained together. Also on this day, you can additionally work on the deltoid muscles (shoulders), as they also receive a load during triceps exercises.
- Legs (this includes gluteal muscles) . Usually, there is a separate day for the legs, but you can also train the deltoid muscles (shoulders) or the press on this day. If you need additional emphasis on the hips or buttocks, you can train the legs 2 times a week.
- Shoulders (deltoids). On the shoulders, you can allocate a separate day (adding exercises to the press to them). But most often, girls add exercises on the shoulders to the muscles of the legs or the muscles of the chest and triceps.
- Press (muscle corset) . It makes no sense to allocate a separate day for the abdominal muscles. You can train them at the end of each session for 5-10 minutes, or add a full set of exercises on the least loaded training day.
Based on this principle and the number of training days per week, you can choose one of several training options. Below is a strength training plan for girls and exercises with dumbbells.
Strength training 3 times a week
Option 1:
- Day 2: Legs + Shoulders + Abs
- Day 3: Chest and Triceps + Abs
In this case, the workout will end with a short segment for the press for 5-10 minutes.
Option 2:
- Day 1: Back & Biceps + Abs
- Day 2: Legs
- Day 3: Chest and Triceps + Shoulders
Since the legs are often problem area for girls, you can allocate a separate day only for the hips and buttocks, and exercises for upper part distribute the body over 2 days.
Strength training 4 times a week
Option 1:
- Day 1: Back and biceps
- Day 2: Legs
- Day 3: Chest and Triceps
- Day 4: Shoulders + Abs
Option 2:
- Day 1: Back and biceps
- Day 2: Legs + Shoulders
- Day 3: Chest and Triceps
- Day 4: Legs + Abs
The second option is suitable for those who want to work more intensively on the formation of elastic hips and buttocks.
Strength training 5 times a week
Option 1:
- Day 1: Back and biceps
- Day 2: Legs + Abs
- Day 3: Chest and Triceps
- Day 4: Shoulders + Abs
- Day 5: Legs
Option 2:
- Day 1: Legs + Abs
- Day 2: Back and biceps
- Day 3: Legs + Abs
- Day 4: Chest and Triceps + Shoulders
- Day 5: Legs + Abs
The second option is suitable for those who want to work more intensively on the formation of elastic hips and buttocks.
Strength exercises for girls at home
We offer you a ready-made selection of strength exercises for girls at home for all muscle groups. The article lists the number of repetitions, but you can increase them if you are training with a small weight of dumbbells. Rest between sets 30-60 seconds, between exercises 2-3 minutes. If it’s hard for you to do some strength exercises with dumbbells (for example, for legs), then you can train without dumbbells for the first time.
The numbers 5 x 10-12 mean 5 sets of 10-12 reps.
Chest and triceps exercises
(3 x 8-10)
Or push-ups from the knees:
(4 x 10-12)
If you don't have a platform or bench, you can connect two stools or chairs. If there is no suitable furniture, you can perform it on the floor.
(4 x 10-12)
(3 x 10-12)
(5 x 10-12)
(4 x 10-12)
Back and bicep exercises
(5 x 10-12)
(5 x 10-12)
3. Dumbbell row with one hand (4 x 10-12 per hand)
(5 x 10-12)
Or Biceps curl with change of hand (5 x 10-12)
(5 x 10-12)
If you have a horizontal bar, then start training your back and biceps with pull-ups. Even if you don’t know how to pull up and have never done it before, be sure to check out our article with step by step instructions for pull-ups:
Shoulder exercises (deltoids)
If you train the shoulders along with the chest and triceps, or simply don’t want to train this muscle group especially hard, then leave only exercises # 1,3,4 or reduce the number of sets.
(4 x 10-12)
(4 x 10-12)
(4 x 10-12)
4. Lifting dumbbells to the chest (4 x 10-12)
(4 x 10-12)
Exercises for the legs and buttocks
We offer you 2 selections of strength exercises for the legs: a simpler version and a more complex one. You can choose only one option according to your level of training, or you can mix the exercises at your discretion or alternate both options on different days.
Option 1 for beginners:
(5 x 10-12)
(4 x 10-12 per leg)
(4 x 10-12 per leg)
(4 x 10-12 per leg)
(4 x 10-12 per leg)
Option 2 for advanced:
(5 x 10-12)
2. Forward lunges (4 x 10-12 per leg)
The article considers an example, effective strength program bodybuilding training, supported by theoretical knowledge. This approach to training can be applied to any power type. sports.
In addition, we will also answer questions about how muscles work, where the energy of muscle contractions comes from, what are the benefits and harms of strength training, what to eat before and after going to the gym.
By strength training, it is customary to understand weight training (weights) in the gym, the main purpose of which is to increase overall strength, strength endurance, explosive force and of course build muscle.
Strength training will be different for all sports. So, for example, in bodybuilding, where the main goal is to build muscle, training will be aimed primarily at strength endurance, for powerlifting, training will be aimed at increasing explosive strength in one repetition, for armwrestlers, training will be aimed at increasing static muscle strength, for other types sports such as swimming, strength training will develop specific strength (eg stroke strength). One way or another, the goal of any strength training, any sport, is to develop muscle strength.
To understand how strength training affects the body of an athlete, you need to understand what makes you grow. muscle strength how it is served in training. We will not go far into biochemical processes, because this information will not be of practical use to you.
From the article on how muscles work, you might know that the main energy supplier for skeletal muscle is ATP(adenosine triphosphate), which releases energy when broken down. But stocks in muscle ATP very little, literally enough for 2-3 seconds of work, therefore, ATP must be constantly taken from somewhere. The ways of ATP recovery in the body are different, and not the same, for different types sports. We are only interested in the path of ATP synthesis that occurs in strength sports. So, for example, at maximum muscle tension, during 10-20 seconds, energy supply occurs through the use of creatinophosphate, with a longer load, 1-2 minutes, another source of energy is connected for muscle contraction – anaerobic glycolysis(without oxygen), as a result of which, energy is released + lactic acid.
Thus, strength training consumes mainly creatine phosphate and glycogen(carbohydrates).
Below we summarize and the simplest formulas, for a better perception of information.
ATP breakdown
- ATP => ADP + F (phosphate) + free energy;
But there is very little ATP in the muscles., therefore, it is necessary to constantly restore to supply them with energy:
- ATP => ADP + F + free energy
- creatine phosphate + ADP => creatine + ATP
Creatinophosphate is a form of creatine storage in the muscles.
That is, creatine phosphate, restoring ATP, due to the transfer of the phosphorus group to ADP.
With a longer training session (1-2 minutes):
Complex carbohydrates, in the form of glucose molecules interconnected in a chain, enter our bloodstream with food, supplying our muscles with energy, as soon as there is a lot of glucose, the body begins to store excess carbohydrates in the muscles and liver in the form of glycogen.
In strength training, the oxygen-free pathway (anaerobic glycolysis) of glycogen breakdown is used.
Process anaerobic glycolysis can be expressed as follows:
- glycogen or glucose + F + ADP => lactate (lactic acid) + ATP
Thus, the body is supplied with energy in strength training.
IN aerobic training(running, swimming, cycling, walking) energy supply of muscles occurs due to aerobic processes:
- glycogen, glucose, fatty acids + F + O2 => CO2 + H2O + ATP
By now you should understand why aerobic training help burn fat, and anaerobic training (strength) helps build muscle.
Standing EZ Barbell Curl Exercise Depending on your level of fitness, consumption, glycogen storage and creatine phosphate are different. So, for example, professional athletes have not only large reserves of creatine and glycogen in the muscles, but also a low consumption of these substances. Therefore, such athletes can train harder and longer, while showing high strength indicators, unlike a beginner or untrained person.
Strength training example (bodybuilding)
For an example of strength training, here is an example of a training program that is used in bodybuilding to build muscle:
Monday
Wednesday
- (with weights) 4x12
Friday
The first number is sets, the second is reps. Weight should be commensurate with your real strength. As you practice, gradually increase working weights while maintaining the number of sets and repetitions.
This bodybuilding training program is universal, suitable for both beginners and experienced athletes. For professionals, that is, athletes who have a significant training experience (5 or more years), as well as high level fitness, apply various training programs that involve 5 workouts per week, with the study of each muscle on a separate day ( split training).
Strength training in the gym Please note that this program is primarily for building muscle mass, you should not use it to increase strength if your level of fitness is significant (in this case, training programs for capturing strength indicators will be used -).
When exercising, always pay attention to how you feel, listen to your body. If there is no desire to train, working weights fall, there is no appetite, constant pain in the joints, ligaments, tendons, muscle cramps, and so on, then this is a sure sign overtraining an athlete who requires immediate adjustments to your training, nutrition, recovery programs - always remember this!
The benefits and harms of strength training
Strength training (anaerobic), at home, or in the gym, is significantly different from aerobic, starting from the principle of muscle energy supply (as discussed above), ending with injuries that can be obtained. But, strength training can give something that aerobic training cannot, so without strength training for an amateur athlete, experienced athlete not enough. We list below the main advantages and disadvantages of such training.
Benefits (pros) of strength training
If you do everything in moderation, do not overload your body with extreme loads in the gym, engage in "your pleasure", then such training will favorably affect your well-being, strengthen immune system, the muscular-ligamentous apparatus, in addition, becoming stronger, your self-confidence, in your abilities will increase with each workout.
The realization that you are doing what others cannot, do not want, be lazy, pleasant thoughts, thoughts of a strong person will bring you.
As for the body, the reasonable, power loads will bring you the following benefits:
- strengthening the cardiovascular system
- increased metabolism
- increase in muscle mass and strength
- increase in the production of testosterone, growth hormone, as a result, your libido will increase, the body will rejuvenate
- increasing the strength of ligaments, tendons, muscle apparatus (you will lift everything heavy if necessary without fear of tearing your back)
Immediately dispel the myth that training in the gym, strength training, makes girls masculine. Not a single girl will be able to pump up big muscles in the gym, from strength training, because for this it is necessary to inject hormonal drugs, steroids. The maximum girls will be able to maintain their muscles in good shape, round, make the buttocks elastic, you can read more about women's workouts.
The benefits and harms of strength training Harm (cons) of strength training
Strength training with improper training, as well as with crazy loads that are most often experienced by advanced and professional athletes, to stimulate the growth of muscle mass and strength, can sometimes cause irreparable harm to health (in extreme cases), in all other cases, any strength training, will bring a person the improvement of the body.
Wrong technique for performing exercises, not restoring the body after physical exertion, lack of proper nutrition the main reasons for getting any injuries in strength training. To fix this, you just need to familiarize yourself with our website in more detail, consult with a competent trainer.
The following disadvantages of strength training will relate more to professional sports, which implies very large loads on the body, bringing it to exhaustion.
- wear, hypertrophy of the heart muscle
- torn muscles, ligaments, tendons, various spinal injuries
This is where the list ends, of course, athletes do everything to prevent this from happening, they use sports nutrition, anabolic steroid, recover properly.
What to eat after and before strength training
Proper nutrition, when exercising in the gym, is one of the main anabolic factors for successful muscle building.
Before training, for 1-2 hours, have a hearty lunch / breakfast, especially if you decide to build muscle. In the event that your goal is to dry out, lose fat, then according to scientific research, do it better on an empty stomach, that is, try not to eat anything. However, we do not recommend coming to training with a "frantic" appetite, with this approach, along with fat, you can lose precious kilograms of muscle. Therefore, the best option would be if your goal of fat burning is a light breakfast, for example, yogurt with a banana, and tea is not sweet.
Athletes who sit on the mass tend to gain more muscles, high-calorie nutrition is recommended throughout the entire “mass gain”. In this case, it is advisable to eat high-calorie, nutritious food in 1 hour, for example, if training takes place in the morning, then a breakfast of scrambled eggs with fish / meat and a salad with greens, as well as a banana with yogurt and nuts (walnuts) is quite suitable.
After training, you need to replenish the energy costs of the body, it is very simple to do this, just drink a portion of the protein-carbohydrate mixture (gainer), but do not get carried away with this if you are inclined to gain excess weight.
Nutrition before training in the gym More precisely, a gainer will generally be contraindicated for you if you are a typical endomorph. A little sweet water (juice), it will be enough after a workout, and even better a quality jar BCAA amino acids (1-2 scoops), which will protect the muscles from the processes of catabolism (destruction).
Try, after training, within 1-2 hours, consume complex carbohydrates and proteins. For example, one of best practices food after gym, would look something like the following products:
- Brown rice
- chicken breast
- Vegetable Salad
- yogurt + nuts
- fruits
- serving of protein
The so-called protein-carbohydrate window, which must be “closed” within 20 minutes after the training, is nothing more than a myth (according to all the same modern scientific works), or rather, its importance is greatly exaggerated if you replenish energy costs after not 20 minutes, but 40, or 120 minutes, nothing terrible will happen, the effectiveness of the training will not be reduced.
However, it should be remembered that after we have trained, a powerful mechanism for the synthesis of new muscle cells is launched. So, in order for this "mechanism" to bear fruit, it is necessary to maintain its performance by constantly pouring "fuel" into it in the form, the right products nutrition.
For information on how to properly gain weight, or dry, read the relevant articles.
Strength training is ideal for people who want to become stronger and healthier. However, in our opinion, combining strength training with cardio training (running, swimming, skiing, walking, cycling, etc.) will be better and more natural for the body, so you can develop strength, agility and endurance in many ways.
Now you know the main points of strength training, if something is not clear to you, ask in the comments.
For those who want to gain serious muscle mass, one of the top priorities will be to determine which training method is right for that particular adept. The article presents 5 training programs that will help anyone create strong and powerful muscles.
For those who need to gain muscle mass, one of the top priorities will be to determine what should be best workout on bodybuilding. There is a wide range of different programs available, so it is important to choose the one that best suits your needs.
It is also important that you understand what factors contribute to best magnification muscle mass. A program that uses these principles will often be better than one that does not.
Let's take a quick look at some of the most popular bodybuilding training programs and identify the pros and cons of each.
The 5X5 program is one that is very popular among those who are looking to gain large amounts of strength and muscle mass.
The setup for this program consists of doing three basic (multi-joint) exercises that target the major muscle groups of both the lower and upper body in one workout for five sets of five reps.
At the end of each workout, you can add a few isolation exercises if you like, but the program does not include this.
pros
One of the most significant benefits of this program will be the increased frequency of training. Since you will be stimulating a large number of muscle fibers in each session, you will have a very high testosterone release, which contributes to a good degree of muscle growth.
Most athletes also find that they become more defined by following this program, which is an indication of its intense nature.
Minuses
The disadvantage of this program is that it is somehow not suitable for beginners to work with iron, due to its high intensity. For a beginner, this can lead to overtraining if he is overconfident!
It's best to have a 3-6 month weight training history so you can be sure your body is ready for this stressful challenge.
The second downside to doing this program is that you will be training three times a week, which is not beneficial for many other strength activities such as heavy lifting. sports training(CrossFit).
If you are participating in a competition athletics at a high level, it may be better to choose a slightly less demanding program so that you don't get overtired in your pro workouts.
Sample workout.
Use the 5X5 protocol for basic, basic exercises, as described above, and then reduce the training volume for the assistance exercises.
If you are someone who tends to have difficulty recovering from a workout, then you might want to set up a 3X5 program first and see how it works. Keep in mind that it is very easy to overdo it when training on the 5X5 program if you do not listen to your body.
Working on the program, switching between workouts - A and workout - B. three times a week, with at least one day off between sessions.
The two week training cycle looks like this:
First week
- Monday: Workout A
- Wednesday: Workout B
- Friday: Workout A
Second week
- Monday: Workout B
- Wednesday: Workout A
- Friday: Workout B
From the third week the cycle repeats.
Plan to rest 60 to 120 seconds between sets of core exercises and 30 to 45 seconds between sets of accessory exercises.
Workout program.
Workout A.
- Bench Press- 5 sets of 5 reps.
- Bent over row- 5 sets of 5 reps.
- Pull-ups
- Standing dumbbell side raises- 2 sets of 8-10 repetitions.
- Lying body raises on the floor
Workout V.
- Squats with a barbell on the chest- 5 sets of 5 reps.
- Army press- 5 sets of 5 reps.
- Deadlift- 5 sets of 5 reps.
- Barbell curl for biceps- 2 sets of 8-10 repetitions.
- R bending arms with dumbbells from behind the head while sitting- 2 sets of 8-10 repetitions.
- Leg raises lying on a horizontal bench- 2 sets of 15 repetitions.
2. German volume training.
The next higher volume training program for building muscle is German Volume Training.
The protocol is very similar to the 5×5 program, but the program differs in that you will have to work in a higher range of sets - 10 and for each set a rep range of more than ten is required.
The design of this program is to focus on two main muscle groups ah per workout, alternating between the two for three days a week.
pros
For those who follow this protocol, this type of workout will allow you to build muscle mass at an incredibly high rate, as long as you follow the right nutrition plan.
Some people make the mistake of not caring about their nutrition while exercising on this program, and it is these people who are at a significantly higher risk of burnout in a short amount of time.
If you want to receive good results from this program, stick to a high-calorie diet. These calories will be vital to keep you high. training volume and the ability to gain muscle mass.
Minuses
As with the 5X5 protocol, if you plan to do any additional activities with this program - additional sports training, cardio, or other ways to activate the muscles and central nervous system, you may encounter some problems. As a general rule, you will need to cut back on everything else you do on the main program so that the body can have enough time to recover and progress further...make sure you take that into account.
Another relatively negative factor about this program is that if you are interested in developing maximum strength, this may not be the best idea.
The reason for this is that pure strength gains usually require you to lift weights in the lower rep range, while this program is designed to work at higher reps.
There are advanced versions of German volume training that involve a low rep range to allow for heavy weight work. If this is important to you, consider it.
Sample Workout
For this workout protocol, you must choose one exercise for each muscle group and work it out for 10 sets of 10 reps each. Once these are complete, you can add a few isolation exercises if you like, but do them in the range of 2-3 sets of 10-15 reps.
Maintain the pace of your workout by resting for 60-90 seconds. Keep in mind that since you're training in a higher range of sets and reps, you won't be using as much weight as you would with 5-6 reps, so be sure to adjust your load accordingly. To start, choose a weight that is 50-60% of your 1 rep max.
The program is divided into three training days:
- Day 1: Chest, back.
- Day 2: Rest.
- Day 3: Legs, press.
- Day 4: Rest.
- Day 5: Shoulders, arms.
- Days 6,7: Rest.
Workout program.
Workout 1: chest, back.
- Dumbbell bench press
- Bent over row- 10 sets of 10 reps.
- Reduction of hands in the simulator "butterfly"- 3 sets of 10-15 repetitions.
- linkage
Workout 2: legs, abs
- Back Squats- 10 sets of 10 reps.
- Lying leg curls- 10 sets of 10 reps.
- - 3 sets of 10-15 repetitions.
- Hanging leg raises- 3 sets of 10-15 repetitions.
Workout 3: shoulders, arms
- Army press- 10 sets of 10 reps.
- - 10 sets of 10 reps.
- French bench press on the lower block- 3 sets of 10-15 repetitions.
- - 3 sets of 10-15 repetitions.
3. FST-7 training program
The third type of training program for gaining muscle mass, which is quite often used, is the FST-7 program. This program does not specifically outline all the exercises that you need to perform at this stage.
It doesn't specifically say that you should split your body into specific splits (e.g. upper body and lower body or chest/back, legs and shoulders).
The name FST-7 stands for Fascial Stretch Training, which indicates that one of the main goals of this program is to stretch the fascia tissue, which is the soft connective tissue that is found around your muscles (a kind of protective sheath) as well as around the entire the rest of your body.
It is primarily responsible for maintaining the structural integrity of the body, providing support and protection to the muscles, and acting as a shock absorber when you perform any activity during the day, both in the gym and out.
When this tissue is stretched, you see an increase in muscle growth. There is a higher release of minerals, amino acids and oxygen to muscle tissues.
To do this, do 7 sets of 15 reps on the last exercise you do for each muscle group. It is important that the rest periods between these sets are short - about 30 seconds at most.
Note: the working weight will be adjusted downward from what you normally use for that particular exercise due to the fact that you will be working with a much higher total of 7 sets and a higher rep range will require you not to take too much heavy weight.
pros
The pros of this program, beyond the obvious (better fascia condition), is that it still allows for a lot of flexibility on your part with the overall structural design.
If you want to focus on specific muscle groups, you can do that, or if you prefer the rest of the program to be lower in total volume because you don't have the best recovery rate, then you can do that too.
Another positive argument is that the higher rep rate and set range of seven sets for this exercise, will significantly increase your metabolic rate, so whether your goal is to build muscle or lose fat, if you eat right and eat healthy, you can see an increase in the performance of your workouts.
Minuses
Perhaps one disadvantage of such a workout is your inability to recover quickly after following such a protocol. Therefore, you will not be able to work in the same mode as you are used to.
Over time, you will likely find that your body will adapt to the load, so try not to quit the program too quickly if that is what you are looking for.
Stick to this program and make sure you eat right and stretch between training sessions without adding too much cardio to the week as a whole and you will likely start to see results and improvements with your fatigue level going down.
Sample Workout
This is another extremely intensive program, so you should always watch your recovery between training sessions.
Some people may prefer to use the FST-7 (final 7-set exercise per muscle group) principle in one of their workouts for a particularly lagging muscle group, while others may use it in all of their workouts for a week.
Expect more sensitivity and soreness from this program than you may have experienced before, and be prepared to tweak and adapt your own schedule based on that. Here is an example of an FST-7 program that you can use by applying the principle to all muscle groups.
Please note that you are better off choosing isolation exercises for 7 sets.
Rest 60 to 120 seconds between exercises, except for exercises where you have to complete seven sets. Here the rest period should be shorter and be around 30 seconds for a maximum muscle pump.
The training program will look like this:
- Day 1: Biceps, triceps, calf.
- Day 2: Legs.
- Day 3: Rest.
- Day 4: Chest, triceps.
- Day 5: Back, shin.
- Day 6: Shoulders, biceps.
- Day 7: Rest.
Workout program.
Day 1: Biceps, triceps, lower leg.
- Barbell curl for biceps
- Lifting dumbbells for biceps "hammer"- 3.4 sets of 8-12 reps.
- Bending the arms on the lower block
- Barbell bench press narrow grip - 3.4 sets of 8-12 reps.
- - 3.4 sets of 8-12 reps.
- - 7 sets of 8-12 repetitions.
- Raising on socks while sitting in the simulator- 3.4 sets of 8-12 reps.
- Rises on socks while standing in the simulator
Day 2: Legs.
- Back Squats- 3.4 sets of 8-12 reps.
- leg press- 3.4 repetitions of 8-12 repetitions.
- Leg extension sitting in the simulator- 7 sets of 8-12 repetitions.
Day 3: Rest.
Day 4: Chest, triceps.
- Incline Dumbbell Press- 3.4 sets of 8-12 reps.
- Dumbbell bench press on a horizontal bench- 3.4 sets of 8-12 reps.
- Bringing hands in a crossover from the upper blocks- 7 sets of 8-12 repetitions.
- Narrow Grip Barbell Press- 3.4 sets of 8-12 reps.
- Extension of arms from behind the head with dumbbells sitting- 3.4 sets of 8-12 reps.
- Extension of the arms to top block - 7 sets of 8-12 repetitions.
Day 5: Back, lower leg.
- Bent over row- 3.4 sets of 8-12 reps.
- - 3.4 sets of 8-12 reps.
- - 7 sets of 8-12 repetitions.
- Lifting on socks while standing in the simulator- 3.4 sets of 8-12 reps.
- Rises on socks sitting in the simulator- 7 sets of 8-12 repetitions.
Day 6: Shoulders, biceps.
- Seated Dumbbell Press- 3.4 sets of 8-12 reps.
- Breeding arms with dumbbells in an incline- 3.4 sets of 8-12 reps.
- Lateral dumbbell raises- 7 sets of 8-12 repetitions.
- Barbell curl for biceps- 3.4 sets of 8-12 reps.
- Lifting dumbbells for biceps lying on an incline bench- 3.4 sets of 8-12 reps.
- Bending the arms on the lower block- 7 sets of 8-12 repetitions.
Day 7: Rest.
4. Split program upper / lower body.
This protocol allows you to train four times a week, working each muscle group twice in a weekly cycle. One training day is the upper body, the second training day is the lower body, for a total of four days.
pros
The positive thing about this type of program is that it is a good option for beginner athletes who want to gain muscle mass.
This protocol allows enough break between upper and lower body workouts throughout the week and makes each workout a little less strenuous than the last. On entry level exactly what is needed!
Advanced athletes can also train according to a set protocol using a full range of exercises, sets, reps and rest periods.
Other great advantage of this type of training is that it allows you to include more isolation exercises in the session. If you want to specifically target one of the smaller muscle groups (biceps, triceps, lateral deltoids, etc.), you can do it fairly easily.
Minuses
Because this type of training is so versatile, there aren't too many downsides. You can modify it in many ways to suit all your individual needs, making sure you get what you are looking for from your workout program.
This protocol is related to the fact that it is made for a 4-day program, and should be performed four times a week. If you have time scheduling conflicts, this may be a problem for you.
But even it can be overcome by training in this way: in one training week, you work on top body (eg Monday and Friday) and once over the bottom (eg Wednesday).
Second training week looks like this: Monday and Friday - the lower part of the body, Wednesday - the upper. On the third and fourth weeks, alternate these cycles.
Sample Workout
There are an endless amount of exercise options for this workout plan, and you should format the program based on how much volume you can handle, for whatever muscle groups you want to focus on, and whether you focus primarily on strength or muscle size.
The following example program is a good combination of multi-joint and isolation exercises. It will target all aspects - density, size, muscle strength depending on your fitness level.
The four-day training cycle looks like this:
- Monday: Workout A.
- Tuesday: Workout B.
- Wednesday: Rest.
- Thursday: Workout S.
- Friday: Workout D.
- Saturday and Sunday: Rest.
Rest periods are one minute for basic exercises. 30-45 seconds for isolation.
Workout program.
Workout A: lower body.
- Back Squats- 4 sets of 5 repetitions.
- Barbell lunges- 3 sets of 8 reps.
- Leg extension in the simulator– 3 sets of 10 reps
- Bending the legs in the simulator
- Standing calf raises
- Hanging leg raises- 3 sets of 15-20 repetitions.
Workout B: upper body.
- Dumbbell bench press- 3 sets of 6 reps.
- Bent over row- 3 sets of 6 reps.
- Army press- 3 sets of 8 reps.
- Breeding arms with dumbbells lying chest on an incline bench- 3 sets of 10 repetitions.
- Lateral dumbbell raises- 3 sets of 10 repetitions.
- Push-ups from the bench with a back stop- 3 sets of 15 repetitions.
Workout C: lower body.
- Romanian draft- 4 sets of 5 repetitions.
- Climbing a bench with dumbbells- 3 sets of 8 reps.
- leg press- 3 sets of 10 repetitions.
- Sitting calf raises- 3 sets of 15 repetitions.
- Standing calf raises- 3 sets of 15 repetitions.
- Kneeling upper block crunches- 3 sets of 15 repetitions.
Workout D: upper body.
- - 3 sets of 8 reps.
- Wide grip upper pulldown- 3 sets of 8 reps.
- Horizontal pull on lower block- 3 sets of 8 reps.
- Extension of the arms from behind the head from the lower block while standing- 3 sets of 10-12 repetitions.
- Extension of arms from the upper block(Spanish rope) - 3 sets of 10-12 reps.
5. Full Body Workout Program.
Finally, we come to training the whole body (Full Body). The 5x5 program can also be considered a Full Body workout to a certain extent, as you work almost every major muscle group with the three exercises you choose.
But a real full body program gives one specific exercise for each muscle group - quads, hamstrings, chest, back and shoulders (the arms get stressed when training the chest and back).
In addition to compound exercises, you can also do some isolation exercises if you want to further challenge smaller muscle groups. They - these exercises will be presented in the complex.
pros
One big argument in favor of this program, again, is that it's great for beginners, as long as they use a lower set number of sets for each exercise and keep an eye on their overall training volume.
Of course, the program can also be used by advanced athletes. Because it has a high-frequency aspect, and working with it, they usually win, especially during the period of work on the relief.
There are many different combinations in which you can create a full body workout using various principles workouts (e.g. Weider principles) to add variety and keep progressing.
Minuses
The main negative point of the Full Body workout program is that you won't be able to focus on working out any specific muscle group, since you need to do exercises for each part of the body in one session.
Typically, when doing these specialized workouts, you'll need to do two or three exercises for the specific body part you're working on, which makes a Full Body workout a little overcrowded in volume.
Sample workout.
In each Full Body workout, you will work all the major muscle groups, using as many basic exercises as possible to keep your overall training volume.
Several isolation exercises are added towards the end of the workout to help further refine certain muscles and increase muscle pumps.
Fulfill following workouts, alternating between them for two to three days a week with one day of rest between them.
A two-week training cycle with three sessions per week is as follows:
First week
- Monday: Workout A
- Wednesday: Workout B
- Friday: Workout A
Second week
- Monday: Workout B
- Wednesday: Workout A
- Friday: Workout B
On the third and fourth weeks, the cycle repeats.
Rest periods between sets of basic exercises, 60-90 seconds and 45-60 seconds of rest between the second set of isolation exercises.
Workout program.
Workout A
- Back Squats- 3 sets of 8 reps.
- Bench press on a horizontal bench- 3 sets of 8 reps.
- Army press
- Barbell curl for biceps- 2 sets of 10 repetitions.
- French bench press- 2 sets of 10 repetitions.
- Rises on socks in the simulator while sitting- 2 sets of 15 repetitions.
Workout B
- Deadlift- 3 sets of 8 reps.
- Bench press on an incline bench- 3 sets of 10 repetitions.
- Wide grip upper pulldown- 3 sets of 10 repetitions.
- Leg extension in the simulator
- Bending the legs in the simulator- 2 sets of 10-12 repetitions.
- Lateral dumbbell raises- 2 sets of 10 repetitions.
- Twisting lying on the floor- 3 sets of 15 repetitions.
Keep these five different types of workouts in mind when deciding which protocol to work on and which one is the best bodybuilding workout program for you.
You can and should change training programs to keep progressing and avoid plateaus, so don't think that once you choose one program, it will be set in stone for you to follow for a very long period of time.
Build strong, lean muscles and shed belly and flank fat for a dramatic change in your physical form in record time with this men's gym workout and nutrition plan.
How much can you change your body in four weeks? Stronger than you think, if you have three things: good system workouts, sound dietary rules, and the right attitude to follow them with focus and purpose.
The proposed four-week plan was designed to gain mass in a way that constantly challenges your body and pushes it beyond your comfort zone while shaping your abs and hips. In this case, your body has no choice but to build new muscle mass and burn fat, radically transforming your body. That is why each week of the program contains its own little tricks: these changes will "puzzle" your body, and make it change.
Totally modifying your body in four weeks is difficult, but possible. Start slowly, both in the gym and in the kitchen, and soon these small steps will significantly transform your life. appearance no shirt.
Plan
The plan consists of two 2-week blocks. The first is designed for four workouts per week: chest and back; legs and press; hands; shoulders and abs. The second also includes four training days, but the workouts are different: chest and back, legs and shoulders, chest and triceps, back and biceps.
Powerful start
The workouts of the first week of the first block are given below. Then the tables show the workouts of the second week of the block. Perform the complexes in order, respecting the number of sets, reps, pace, and the indicated rest periods, so that the beginning of the plan is as effective as possible.
Tempo refers to the number of seconds to complete each phase of an exercise. On the example of the bench press, the first number corresponds to the duration of the lowering phase of the weight, the second to the pause at the bottom of the amplitude, the third number indicates the duration of the weight lift, and finally the fourth to the pause at the top of the amplitude.
Bench Press Example
Tempo 2010 means:
- 2 seconds lower the weight
- 0 seconds rest at the bottom point, that is, immediately return to the starting position
- 1 second lift the weight up
- 0 seconds rest at the top point of the amplitude, that is, immediately lower the barbell down
grand finale
The big difference in the second week of the block is that you will work your chest, back, and arms twice a week. This increase in training volume shocks the body, causing it to build more muscle mass and burn excess fat, so you get bigger and leaner at the same time.
Steady progress
The complexes consist of the same exercises in the same order for the first and second, third and fourth weeks. But the number of sets and reps varies to keep your body working at its limit. This approach will speed up positive changes in your physical form.
Rest
Let's be honest: the proposed four-week plan is very difficult, but otherwise there is no way you can change your body for the better for so long. a short time. This means that good nutrition and quality rest play a key role. Follow the nutritional guidelines below to keep your body hydrated, and try to go to bed early every night.
For building lean muscle mass and gaining flat stomach The food you eat is just as important as a good gym workout program for men in relief. Follow these four rules to be successful.
Protein
If you don't eat enough protein - white and red meat, fish and eggs - don't be surprised if your muscles grow more slowly than you'd like. Due to the lifting of heavy weights, microscopic tears form in the muscles, and it is the protein that heals these wounds and rebuilds a stronger and more voluminous muscle tissue. Try to consume high-quality lean protein in at least fist-sized portions at every meal.
Carbohydrates
You don't have to cut out carbs completely to transform your body. On the contrary, choosing your carbohydrate sources wisely will help you get bigger, stronger, and leaner. Avoid sugar and reduce your intake of fast-digesting carbohydrates like white bread and pasta, which are devoid of the lion's share of their nutrients and fiber. Instead, opt for slow-digesting carbs like sweet potatoes, brown rice, and plenty of nutritious, high-fiber vegetables.
Vegetables
If you fail to eat five servings of fruits and vegetables a day according to the famous five-a-day system, you are depriving yourself of a lot of vitamins, minerals and other essential nutrients that can give you good health and slim body. Eat plenty of vegetables of different colors to supply the body with the necessary nutrients after a hard workout. In addition, fiber will prolong the feeling of fullness and stabilize blood sugar levels, so that you will not crave sweets.
Alcohol
For maximum results in four weeks, you should completely eliminate alcohol. It's full of calories you don't need, and drinking too much will kill your drive to train hard and eat right. The best option for you - drink plain water, green tea and black coffee to maintain water balance and getting antioxidants to help you recover from your workout.
A set of exercises in the gym for men
Block 1: Week 1
Monday Workout: Chest and Back
1. Bench press
Approaches 3 Reps 10 Pace 2010 Rest 60 sec.
Lie down on horizontal bench, grab the bar with a shoulder-width grip. Rest your feet on the floor and tighten your muscles. Lower the bar until it touches your chest, then force it up.
Approaches 3 Reps 10 Pace 2011 Rest 60 sec.
Stand up straight, holding the barbell with an overhand grip shoulder-width apart. Bend forward from the hip joint, but at the same time the chest should be lifted, and the core muscles should be tense. Pull the bar to the body, bending your arms at the elbows, linger at the top point and lower.
3. Breeding dumbbells lying on an incline bench
Approaches 3 Reps 10 Pace 2010 Rest 60 sec.
Lie down on incline bench head end up, holding two dumbbells with straight arms directly above the chest. Bend your elbows slightly, then slowly lower your arms to your sides until you feel a stretch in your chest muscles. Reduce pectoral muscles to return to initial position.
4. Thrust of the upper block to the chest on a wide grip
Approaches 3 Reps 10 Pace 2011 Rest 60 sec.
Sit on the simulator, holding the handle with a direct grip at shoulder width. Keeping your chest up and tensing your abs, pull the handle down while bending your elbows. Hold at the bottom for a second and return to the starting position.
Approaches 3 Reps 10 Pace 2 0 1 1 Rest 60 sec.
Stand with your back to the crossover with the D-handle in one hand. Push your chest up, tighten your abs, and press forward with one arm, straightening your elbow. Come back and complete all reps, then change hands.
6. Pullover with a dumbbell
Approaches 3 Reps 10 Pace 4 0 1 0 Rest 60 sec.
Lie on a flat bench with your back pressed firmly against it and holding a dumbbell with both straight arms above your chest. Slowly and in a controlled manner, lower the dumbbell behind your head with straight arms, then lift it up to the starting position.
Wednesday Workout: Legs and Abs
1. Back squat
Approaches 3 Reps 10 Pace 2 0 1 0 Rest 60 sec.
Stand up straight with the bar on your back deltoid muscles Oh. Lifting chest and tensing the muscles of the whole body, bend your knees and lower yourself into a squat as low as possible, while not allowing your knees to fall inward. Push off with your heels and lift yourself up.
2. Romanian traction
Approaches 3 Reps 10 Pace 2 0 1 0 Rest 60 sec.
Stand straight with a straight grip on the barbell. With your chest up and your core contracted, bend forward into hip joint, sliding the bar along the front of the legs until you feel a stretch in the muscles rear surface hips. Climb up.
Approaches 3 Reps 10 Pace 2 0 1 1 Rest 60 sec.
Sit on the simulator correct position, in which the soft roller is located at the bottom of the legs in front. Tighten the muscles in your upper body and lift your feet by straightening your legs. Hold at the top, holding the quadriceps, then return to the starting position.
Approaches 3 Reps 10 Pace 2 0 1 0 Rest 60 sec.
Sit on the machine and take the correct starting position: the soft roller should touch the back of the bottom of your legs. Keeping the muscles of the body in tension, lower the feet down, bending the legs. Hold at the bottom point, contracting the muscles of the back of the thigh, and return to the starting position.
5. Twisting
Approaches 3 Reps 10 Pace 2 0 1 1 Rest 60 sec.
Lie on your back, bring your hands to your temples and bend your knees. Contract your upper abs and lift your torso off the floor, then crunch as you reach your torso towards your knees. Slowly lower yourself to the floor, keeping your abs tight all the time.
Approaches 3 Time 30 sec. Pace – Rest 60 sec.
Get into a position with your elbows under your shoulders, feet together, hips lifted, and abs and buttocks squeezed so that your body forms a straight line from head to heels. Hold this position without letting your hips sag.
Friday Workout: Biceps and Triceps
1. Reverse lat pulldown
Approaches 3 Reps 10 Pace 2 0 1 1 Rest 60 sec.
Sit on the simulator, holding the handle reverse grip shoulder width. Raise your chest, tighten your abs and pull the handle down by bending your elbows. Pause for a second at the bottom and return to the starting position.
2. Push-ups on the uneven bars
Approaches 3 Reps 6-10 Pace 2 0 1 0 Rest 60 sec.
Get into a position on the parallel bars with your arms straight and your feet crossed behind you. Keeping your chest up and tensing your abs, bend your elbows to a 90-degree angle as you lower yourself down. Push up, returning to the starting position.
Approaches 3 Reps 10 Pace 2 0 1 1 Rest 60 sec.
Stand straight, take a dumbbell in each hand, turning your hands palms forward. Press your elbows to your sides and lift the dumbbells to your shoulders. Clench your biceps at the top, then lower the dumbbells to the starting position.
Approaches 3 Reps 10 Pace 2 0 1 0 Rest 60 sec.
Stand straight, take dumbbells in each hand, holding them behind your head with straight arms. Keeping your elbows pointed straight at the ceiling, lower the dumbbells behind your head, then straighten your arms, returning to the starting position.
5. Crossover Curl
Approaches 3 Reps 10 Pace 2 0 1 1 Rest 60 sec.
Stand facing the crossover, attach a double rope handle and grab it with a reverse grip. Push your chest up, press your elbows into your body, and bend your arms to shoulder height. Clamp your biceps at the top and lower your arms.
6. Crossover Triceps Extension
Approaches 3 Reps 10 Pace 2 0 1 1 Rest 60 sec.
Facing the crossover, grasp the double rope handle attached to the upper pulley with an overhand grip. Raising the chest and pressing the elbows to the body, press, straightening the arms, then slowly return to the starting position.
Saturday Workout: Shoulders and Arms
1. Seated Dumbbell Press
Approaches 3 Reps 10 Pace 2 0 1 0 Rest 60 sec.
Sit on an upright bench with a dumbbell in each hand at shoulder level. Keep your chest up and your core tight, and press the dumbbells straight up while straightening your arms. Slowly lower the dumbbells to the starting position.
2. Mahi dumbbells through the sides while sitting
Approaches 3 Reps 10 Pace 2 0 1 0 Rest 60 sec.
Sit on an upright bench, grab a light dumbbell in each hand, and bend your elbows slightly. Push your chest up, lock your core, and lift the dumbbells out to your sides to shoulder height, starting at your elbows, then slowly return to the starting position.
3. EZ Bar Vertical Pull to Chin
Approaches 3 Reps 10 Pace 2 0 1 1 Rest 60 sec.
Stand straight, holding an EZ bar with an overhand grip. With your chest up and your core tight, lift the barbell up to chin height, starting by bending your elbows. Pause at the top, then return the bar in a controlled manner to the starting position.
4. Hanging knee raise
Approaches 3 Reps 10 Pace 1 1 1 1 Rest 60 sec.
Hang on the horizontal bar, grasping it with a direct grip and straightening your legs. Clutching your core, glutes, and keeping your feet together, pull your knees toward your chest. Hold this position, then straighten your legs and return to the starting position.
5. Weighted crunches
Approaches 3 Reps 10 Pace 2 0 1 1 Rest 60 sec.
Lie down on a horizontal bench, holding a dumbbell or plate in front of your chest with bent arms, bend your knees. Strain upper press and lift your torso off the bench, then twist your upper body, bringing your torso closer to your knees. Lower yourself slowly.
Approaches 3 Reps 10 Pace 2 0 1 1 Rest 60 sec.
Lie on the floor on your back with your arms extended along your body and your knees bent. Tighten the entire press and, due to the work of its lower part, pull your knees to your chest, then tear your pelvis off the floor. Return to starting position.
Block 1: Week 2
Continue building lean muscle and losing belly fat by working out even harder.
With four week 1 workouts under your belt, you may already be starting to feel a little stronger, lighter, and more agile. That is why we are now going to raise the stakes to accelerate your positive progress.
The four workouts of the second week are similar to those of the first. In the same order, you will work out the chest and triceps; legs and press; arms and then shoulders and abs. But for greater efficiency, two big changes. First, you will additionally perform one additional set of the first and second exercises of each complex. Also in the last four exercises of each workout, the number of repetitions increases to 12.
For what? Because now you know how to do these exercises the right way, so putting more stress on your muscles will force your body to build muscle and burn fat even more. Stay focused and keep correct technique performed throughout all four workouts for the fastest results.
Monday: Chest and back
| Exercises | Approaches | repetitions | Pace | Rest |
| 1. Bench press | 4 | 10 | 2 0 1 0 | 60 sec. |
| 2. Vertical thrust in tilt | 4 | 10 | 2 0 1 1 | 60 sec. |
| 3. Breeding dumbbells lying on an incline bench with the head end up | 3 | 12 | 2 0 1 0 | 60 sec. |
| 4. Pull the block down to the widest | 3 | 12 | 2 0 1 1 | 60 sec. |
| 3 | 12 | 2 0 1 1 | 60 sec. | |
| 6. Pullover with a dumbbell | 3 | 12 | 2 0 1 0 | 60 sec. |
Wednesday: Legs and Abs
| Exercises | Approaches | repetitions | Pace | Rest |
| 1. Squats | 4 | 10 | 2 0 1 0 | 60 sec. |
| 2. Romanian traction | 4 | 10 | 2 0 1 0 | 60 sec. |
| 3. Leg extension in the simulator | 3 | 12 | 2 0 1 1 | 60 sec. |
| 3 | 12 | 2 0 1 1 | 60 sec. | |
| 5. Crunchy | 3 | 12 | 2 0 1 1 | 60 sec. |
| 3 | 45 sec. | - | 60 sec. |
Friday: Biceps and Triceps
| Exercises | Approaches | repetitions | Pace | Rest |
| 1. Reverse Lat Pulldown | 4 | 10 | 2 0 1 1 | 60 sec. |
| 2. Push-ups on the uneven bars | 4 | 6-10 | 2 0 1 0 | 60 sec. |
| 3 | 12 | 2 0 1 1 | 60 sec. | |
| 4. Extension of arms with a dumbbell for triceps | 3 | 12 | 2 0 1 0 | 60 sec. |
| 5. Crossover Hammer Curl | 3 | 12 | 2 0 1 1 | 60 sec. |
| 6. Extension of the arms for triceps in the crossover | 3 | 12 | 2 0 1 1 | 60 sec. |
Saturday: Shoulders and Abs
| Exercises | Approaches | repetitions | Pace | Rest |
| 4 | 10 | 2 0 1 0 | 60 sec. | |
| 2. Lifting dumbbells through the sides while sitting | 4 | 10 | 2 0 1 1 | 60 sec. |
| 3. EZ-bar vertical link | 3 | 12 | 2 0 1 1 | 60 sec. |
| 4. Hanging knee raise | 3 | 12 | 2 0 1 1 | 60 sec. |
| 5. Weighted crunches | 3 | 12 | 2 0 1 1 | 60 sec. |
| 6. Inverted crunches | 3 | 12 | 2 0 1 1 | 60 sec. |
Block 2: Week 1
Workout 1: Chest and Back
1. Bench Press
Approaches 4 Reps 10 Pace 3 0 1 0 Rest 60 sec.
Lie on an incline bench, grab the bar with an overhand grip. Press your feet to the floor and tighten your muscles. Lower the bar until it touches your chest, then jerk it up.
2. Pull the upper block with a wide grip to the chest
Approaches 4 Reps 10 Pace 3 0 1 0 Rest 60 sec.
Sit on the simulator, holding the handle with a wide grip, twice as wide as your shoulders. With your chest up and your abs squeezed, pull the handle down by bending your elbows. Hold at the bottom for a second and come back up.
Approaches 4 Reps 10 Pace 3 0 1 0 Rest 60 sec.
Lie down on a bench, take a dumbbell in each hand and hold them at chest level. Rest your feet on the floor and tighten your muscles. Squeeze the dumbbells straight up, straightening your arms, then lower them down in a controlled manner.
4. Seated rowing
Approaches 4 Reps 10 Pace 3 0 1 1 Rest 60 sec.
Sit on the machine with both hands on the dual handlebars. Keeping your chest up, pull your arms toward your torso from your elbows. Hold the top position and return to the starting position.
Approaches 4 Reps 10 Pace 3 0 1 1 Rest 60 sec.
Stand with your back to the crossover with the D-handle in one hand. Push your chest up, squeeze your core muscles, and straighten your arm with a press motion. Return to starting position and repeat until the end of the set, then change hands.
6. Press with straight arms down in the crossover
Approaches 4 Reps 10 Pace 3 0 1 0 Rest 60 sec.
Stand facing the crossover with both hands on the straight handle. Keeping your chest elevated, pull the bar down to your hips in a slightly arcing path, pause at the bottom, then return to the starting position.
Workout 2: Legs and Shoulders
1. Back squat
Approaches 4 Reps 10 Pace 3 0 1 0 Rest 60 sec.
Stand straight with the bar on the back of your deltoid muscles. Raise your chest, tighten your whole body and bend your knees, squatting as low as possible, while keeping your knees inward. Push off from your heels to rise up.
2. Army press
Approaches 4 Reps 10 Pace 3 0 1 0 Rest 60 sec.
Stand straight, holding the bar in front of your chest with an overhand grip. With your chest up and your core tightened, push the bar up over your head while straightening your arms. Lower the bar in a controlled manner, returning to the starting position.
3. Leg extension in the simulator
Approaches 4 Reps 10 Pace 3 0 1 1 Rest 60 sec.
Sit on the simulator in the correct position: the roller is at the bottom of the front of the shins. Tighten your upper body and lift your feet, extending your knees. Pause at the top to activate your quads and lower your legs back to the starting position.
4. Lifting dumbbells through the sides while sitting
Approaches 4 Reps 10 Pace 3 0 1 1 Rest 60 sec.
Sit on an upright bench with dumbbells in both hands with your elbows slightly bent. Push your chest up, lock your core, and lift the dumbbells out to your sides to shoulder height, starting at your elbows. Then slowly return to the starting position.
Approaches 4 Reps 10 Pace 3 0 1 1 Rest 60 sec.
Sit on the simulator, taking the correct starting position, in which the soft roller is located at the bottom of the lower legs at the back. Keep your torso muscles tense, and lower your feet down, bending your knees. Pause at the bottom point, squeezing the muscles of the back of the thighs, and return to the starting position.
6. EZ Bar Vertical Pull to Chin
Approaches 4 Reps 10 Pace 3 0 1 1 Rest 60 sec.
Stand up straight, grab a barbell with an EZ bar with an overhand grip. Raise your chest, tighten your core, and pull the bar to your chin by bending your elbows. Pause at the top and lower the bar in a controlled manner to the starting position.
Workout 3: Chest and Triceps
1. Bench press
Approaches 4 Reps 10 Pace 3 0 1 0 Rest 60 sec.
Lie down on a flat bench with a shoulder-width grip on the bar. Press your feet to the floor and tighten your muscles. Lower the bar until it touches your chest, and jerk it up.
2. Breeding dumbbells lying on an incline bench
Approaches 3 Reps 10 Pace 2 0 1 0 Rest 60 sec.
Lie down on an incline bench with two dumbbells straight above your chest. Slightly bend your arms at the elbows and slowly spread them to the sides, until a feeling of tension appears in the muscles of the chest. Return to starting position by contracting your chest muscles.
3. Push-ups on the uneven bars
Sets 4 Reps 6-10 Pace 3 0 1 0 Rest 60 sec.
Take a starting position on parallel bars, straightening your arms and crossing your feet behind your back. Raise your chest, tighten your abs and lower yourself down, bending your elbows to a right angle. Push your hands up, returning to the starting position.
4. Incline Dumbbell Press
Approaches 4 Reps 10 Pace 3 0 1 0 Rest 60 sec.
Lie on an incline bench with dumbbells in both hands at chest level with palms facing out. Rest your feet on the floor and tighten your muscles. Squeeze the dumbbells straight up, straightening your arms, and lower them down in a controlled manner.
5. Crossover Triceps Press
Approaches 4 Reps 10 Pace 3 0 1 0 Rest 60 sec.
Stand facing the crossover and grasp the double rope handle attached to the top pulley with an overhand grip. Raise your chest and press your elbows to your sides, press your arms down, extending your elbows, then slowly return to the starting position.
6. Push-ups
Approaches 4 Reps 10-15 Pace 3 0 1 0 Rest 60 sec.
Stand in an emphasis lying down: put your hands on the floor, shoulders and elbows are on the same line, feet together. Squeeze your core muscles and bring your chest closer to the floor by bending your elbows. Push off the floor with your hands, returning to the starting position.
Workout 4: Back and Biceps
Approaches 4 Reps 6-10 Pace 3 0 1 1 Rest 60 sec.
Hang on the horizontal bar with a reverse grip, hands shoulder-width apart. Squeeze your abs and glutes and, with your chest up, pull your torso up until your chin touches the bar. Hold this position, then slowly return to the starting position.
2. Block pull with a wide grip to the chest on the latissimus dorsi
Approaches 4 Reps 10 Pace 3 0 1 1 Rest 60 sec.
Take a starting position on the simulator, holding the handle with a direct grip at shoulder width. With your chest up and tensing your abdominal muscles, pull your arms towards you by bending your elbows. Hold at the bottom for a second and return to the starting position.
3. Lying Dumbbell Row
Approaches 4 Reps 10 Pace 3 0 1 1 Rest 60 sec.
Lie on your stomach on an incline bench, head up, with dumbbells in both hands. Pressing your chest against the bench, pull the dumbbells up, starting the movement by bending your arms at the elbows. Lock at the top point, and lower the dumbbells down, returning to the starting position.
4. Breeding dumbbells lying face down
Approaches 4 Reps 10 Pace 3 0 1 1 Rest 60 sec.
Lie on your stomach on an incline bench with a light dumbbell in each hand. Press your chest against the bench and raise the dumbbells to the sides, starting from the elbows. Pause at the top position and lower the dumbbells to the starting position.
Approaches 4 Reps 10 Pace 3 0 1 1 Rest 60 sec.
Stand straight with a dumbbell in each hand with palms facing forward. Pressing your elbows to the body, raise the dumbbells to shoulder level. Clench your biceps at the top, then lower the dumbbells to the starting position.
6. Bending the arms with dumbbells "hammer"
Approaches 4 Reps 10 Pace 3 0 1 1 Rest 60 sec.
Stand straight, dumbbells in both hands, palms facing each other. Press your elbows firmly to your sides and raise your arms to your shoulders. In the upper position, tighten your biceps, then, extending your arms, return to the starting position.
Block 2: week 2
As you noticed in the first week of the second block of this plan, some new movements were introduced into the program to stress the muscles to keep them growing. These sets, reps, and tempo have also been adjusted so that each set of each workout is slightly more challenging. nervous system and muscles. This means that the second block of the plan is psychologically and physically more difficult, but focus and try to give your best on each set to the best of your ability. And you will be amazed at what results you can achieve in terms of increasing strength, muscle growth and improving body relief.
The last week's workouts are tabulated below, and although they consist of the same exercises in the same order as the first week of the block, the sets and reps are changed here again. This means that every time you enter the gym, you will give your muscles a new stress load that they are not used to, because this is the only way to keep progressing your results.
Here is the amazing paradox of bodybuilding! On the one hand, we are talking about the most that neither is power view sports. On the other hand, physical strength does not guarantee any success on the competitive platform.
From all this in the minds of a lot of confusion. Some jocks tear their veins for years, trying for some reason to set a record in the bench press or deadlift. Others "fixate" on the biceps and do thousands of concentrated lifts. Both look equally pale, because they are equally mistaken. So how should it be?
First about methodological principles. Mass is given by multi-repetition training (8-12 repetitions per set), strength - low-repetition training (2-5 repetitions). No matter how fanatically you pump strength, you will not add much mass. Then why does he need this strength training?!
Needed! The secret is that these very many repetitions (for mass) must be done with weights that are a match for power records. What, another paradox? Yes, brothers. For example, the real pumping of the chest begins after you start to bench press under 130 kg.
Methodists advise to arrange power "sessions" twice a year. You can compose the complex yourself, guided by the following methodological rules.
All attention to large muscle groups.
The level of strength of your muscles determines the strength of large muscle groups - back, legs and chest. That is why the main object of strength training is the largest muscles of the body. Based on this, and produce a selection of exercises. The list of undisputed leaders includes squats, bench press and deadlift. Each workout is built around one of these exercises, moreover, squats and deadlift maximally spread in terms, since both exercises are heavily loaded lumbar spine. If you do a deadlift a day or two after squats, there is a risk of injuring your lower back.
You need to train at intervals of 3-4 workouts in 2 weeks. The main exercise is supplemented with 1-2 "finishing" exercises. For example, after squats, they do leg presses or lunges. After the deadlift - traction of the bar to the belt. After the bench press - lifting the barbell to the biceps. In the main exercise, perform up to 5 sets according to the "pyramid" principle. In the auxiliary - 2-3 sets. It is necessary to give all the best to the limit only in the last set of the main exercise. Forced replays are prohibited!
Know a sense of proportion.
Intensive training of large muscle groups is associated with huge energy costs. And this means that the muscles need to take much more time to recover. If you try to train in the power style on the same pumping schedule (up to 4 times a week), then your strength, on the contrary, will begin to decrease.
The method of "cycling" repetitions deserves special attention. Many strength athletes "build" their training cycle in the form of a kind of inverted pyramid: several weeks of high-rep training (8-10 reps per set with relatively light weight) are followed by the same number of weeks of training with an average number of repetitions (4-6 per set with a more solid weight). ) and finally, the last few weeks of the cycle are devoted to low-rep training (sets of 1-3 reps with very heavy weight). It has been noticed that strength training quickly "clogs" the muscles, and the growth of strength stops. Well, such a scheme allows you to stretch the period of adding strength to two or three or even four months.
How to speed up progress.
Before starting a strength program, you should consult with a gym instructor. The fact is that too much when performing strength exercises depends on the structure of the skeleton, in particular the length of the limbs. The instructor will evaluate your figure and give valuable tips about technique. For example, if you are tall, you should focus on the deadlift. Squats will be more difficult for you.
By the way, the development of strength does not mean training with exorbitant weights. Much more gives high-speed performance of exercises. The secret is that the main increase in strength potential is provided by the so-called. "fast" muscle fibers. Well, they really only respond to explosive training. For example, the famous American bench press record holders bench press with a weight of 60% of the one-time maximum. However, they try to squeeze this weight as fast as possible. And here is the result for you - the table of world records in the bench press is rewritten by them with enviable regularity.
Train your brain.
If you start your workouts from a state of deep detraining, you should postpone bodybuilding indefinitely. If you are not able to pull up 10-12 times, you cannot squat with own weight and press half your weight over your head, get serious about strength training. Otherwise, you will have to perform pumping exercises with ridiculous weights, and such weights do not give a return. Dedicate the first year and a half to serious strength training. Set specific goals for each workout, for the week, month, year, and beyond. Along the way, you will study your body, its power potential, recovery time, the need for food and sleep ... Due to this, your plans will become extremely realistic, and you will begin a confident movement towards mass.
