The right workout schedule at home. Basic principles of training at home

Good day, dear fitness and bodybuilding lovers! Strategic issues of competent construction of the training process are no less important than tactical ones - pumping topics, but often they receive much less attention. For the most part, this is due to the fact that few people know how to create a training program, what principles should be followed and what to build on.

These are the questions we have to answer today, so you are welcome to our hut, we are starting.

How to create a training program: where to start?

As you know, without effective tactics and strategy it is impossible to achieve effective combat operations. If we transfer this idea to the rails of bodybuilding, then tons of single exercises, performed even on 100% Ideally they don’t give much, because... represent isolated body movements of pulling pieces of iron. In order for an athlete to get the most out of his actions, he needs to learn such wisdom - how to create a training program. This activity, at first glance, may seem like a simple idea, because there are tons of training programs from star athletes, take them, do them and you will achieve the same results. However, this is far from the case. There are a lot of programs, but it’s not a fact that they (in its original interpretation) will work for you.

In general, if you look at the typical inhabitants of the gym, you get a feeling of déjà vu. Those. people most often perform the same exercises from workout to workout and from year to year and wonder why they do them. Everything is very simple, firstly, the athlete is already used to training like this, he doesn’t have to worry about this or that exercise, he just comes and the brain automatically runs the body through all the exercise machines. Those. In principle, you don’t even have to take any part; the “head” will carry out the entire program for you and notify you of its completion.

Secondly, very often the athlete simply lacks theoretical knowledge in drawing up a training program, because he has no time to read. And thirdly (and maybe this is the most important thing)– laziness. As my university teacher said: “why change anything if everything works the way it is?” And really, why? After all, there is some kind of result, which means that the program works and there’s no need to fiddle around unnecessarily.

This is about the reasons, but if you dig deeper and sideways, then, of course, this is not an easy task, you need to have the necessary knowledge of your own or enlist the support of a qualified trainer-instructor, or at worst - Schwarzenegger’s Skype, so that the latter gave you a couple of practical advice. By the way, it’s worth saying that all bodybuilding stars in order to create their own personal program, spent a lot of effort, energy and, most importantly, time. After all, it would seem, well, the biceps have become a little more convex and spherical, but this “slightly” can cost the bodybuilder more than one month of hard training and combinations of various training methods.

How to create a training program: three approaches

There are (conditionally) three approaches to drawing up training programs. The first one I call the “correct” method, i.e. everything is compiled according to certain rules and the result is a general program that is suitable for the majority of those training in the gyms. The second approach is to take the already existing program of a star bodybuilder as a standard, cliché, template and work purely according to it, without any deviations. There is also a third method - we can say that it is the most advanced, but it comes with training and accumulated experience, I call it “experimental design”.

As in any sport, bodybuilding has a foundation, i.e. training principles, techniques and programs on which it stands. In particular, basic training programs include Bill Star's schemes - 5x5 or 6x6. We can say that this is the necessary minimum that any beginner in gym. It consists in the fact that the athlete performs multi-joint movements according to the scheme 5 repetitions in 5 approaches.

Note:

Weight in diagrams 5x5 or 6x6 gradually increases. Let's say you started the week with a working weight of 10 kg, next week you are already doing a session with 11 kg, etc.

How to create a training program according to the rules

I think you already understand that there is no ideal program, which would suit everyone and everything. Therefore, in order to compose it correctly, it is necessary:

• Decide on goals

We can say that without a goal you will never achieve results. Therefore, first of all, you need to decide on your “wants”, i.e. what do you expect from training: you just want to lose weight and slightly adjust your figure, or pump up your biggest shoulders and arms. Write down how you see yourself in six months, a year, two of your gym classes.

In addition to “generally vague” goals, set more specific ones: lose weight by your birthday 10 kg. By closing the “little things” and getting the first positive result, you will want to move on and set more ambitious goals for yourself.

• Take into account your parameters and general physical characteristics

Many beginners begin training with great alacrity, not paying any attention to the functional readiness of the body and its general physical training. Here you need to remember golden rule, which sounds like this - do no harm! Don't exhaust yourself with running workouts. 10-15 minutes if your weight is a three-digit figure, or do abdominal crunches on a Roman chair if you have significant excess fat in the abdominal area.

When drawing up a training program, it is necessary to take into account not only your metrics: gender, weight and height, but also age, chronic diseases.

• Be careful about warming up before training

When you have put all your thoughts in order and completed the first two points, you need to move on to the practical part. And you should start with selecting the optimal ones. Here everything again depends on the nature of the training; if you are more focused on “dumping ballast”, then 8-10 minutes of aerobic exercise will suit you just right. If the training is basic strength, to work out muscles, then perform the main exercises “idle” (without additional burden) Your type.

• Decide on the frequency and duration of loads

We can say that this is the second most important (after goals) parameter that needs to be decided on. After all, your visual results depend on the frequency of training. Get one and write down the days and duration of classes there. Decide for yourself what you are willing to sacrifice to achieve your goal. Maybe it will be giving up get-togethers with friends and allocating the freed-up time to exercise, or maybe something else. In general, set your priorities and write down on which days and for how many minutes you will be in the gym.

Also pay attention to your body's ability to recover. How many days do you need to replenish your strength after a hard workout? Often this is 1-2 day, if this process takes longer for you, then either change the frequency or “play” with the load.

• Planning the workout itself

We can say that all the previous stages were preparatory, and now it’s time to move on to working out the main training scheme. Many people believe that a set of exercises is the training program itself, but this is not true, because it requires integrated approach.

This means that in addition to choosing a group of exercises, you need to plan:

1. Load level ( 100%, 80% etc.) . You must clearly understand in advance how much weight you are working with and whether (or not) you will have the strength for one more time;
2. The number of sets and approaches in the exercise. If you are growing muscle mass, then 3-4 approach to 7-10 repetitions, if you develop strength, then 3 approach to 1-5 repetitions are the best option (and at 1-3 there is development of maximum strength);
3. Speed ​​of execution (tempo) of exercises. You can perform the exercise quickly, you can concentrate on a specific phase of the movement (positive/negative) etc.;
4. Rest in m/s approaches. Definitely an important thing. Usually 1-2 minutes is enough, but if the exercises are heavy or you are developing strength, then the time may well increase to 3-4 minutes.

For beginners (experience from 1 to 1.5 years) You shouldn’t fall for some fancy programs with exotic exercises. Their arsenal should be dominated by free weight and core exercises. For example, the following exercises in one variation or another simply need to be included in your complex: as well as push-ups and parallel bars. In addition, it would be useful to strengthen cardiovascular system exercises from.

You can finish the workout with a more detailed (isolating) study of a single muscle group (for example, the most lagging behind).

• Cool down for quick recovery

Many people immediately after training in the gym either run to the shower or get dressed and leave altogether. However, the ability to “cool down correctly” is expensive for the normal launch of recovery processes. Cooling down allows you to start faster muscle process recovery and remove lactic acid. Therefore, after completing your main training program, take your time 5-10 minutes cool down. Start with any type of aerobic activity (light jogging on the track, cycling or others) and then smoothly switch to light stretching (muscle stretch). All this will not only have a positive effect on recovery, but will also return your heart rate to the target zone, and the “fiery motor” to normal functioning.

• Variability of the program

You should not use the same program for longer than 4-6 months, because thanks to its strong adaptive function, the body is able to adapt to any load. Those. what previously seemed to be stress for the muscles ceases to be so over time. Therefore, use “different angles of attack” on your muscles.

Change everything from local exercises to global goals. For example, switch from dial muscle mass(building program) to powerlifting - develop strength, work with maximum weights burdens.

• Diet and daily routine

If you train efficiently, but put the brakes on nutrition issues, you will not see results like your ears. After all, this is 65-70% success in any sport, and even more so in such a “compositional” one as bodybuilding. So adjust yours, your food must match individual program training. Create a comfortable nutritional environment for your muscles, and their growth will not take long.

In addition to nutrition, also observe “bed rest” (dream by 7-8 hours), avoid stress and spend more time in the fresh air.

• Feedback

Constantly “monitor” and track your body’s response to the training program. The measure of its quality (i.e. whether it works for you or not) Only the fact of your progress will serve. This can be either an increase in working weights or a visual component. If the program moves you towards your goal, then it works; if not, it makes sense to think about updating it or completely replacing it.

Actually, all these rules will help you correctly create a training program.

Let's move on to the next concept...

Training program "Follow the standard"

The simplest technique from the point of view of execution by the athlete. You don’t need to do anything, everything has already been stolen before us, done for you by professional bodybuilders who literally collected information bit by bit, systematized it, practiced it, corrected mistakes, etc. Here is the so-called finished product, all that remains to be done with it is to “heat it” in the microwave :), i.e. strictly follow without any initiative, without making any changes.

You simply follow the standard, record the results and make a decision whether this program works for you or not. Now (in the age of Internet dominance)“Digging” any training program is a matter of a couple of mouse clicks. In particular, you can try out the training program for beginners (see image), which was kindly shared with me by 6-time Mr. Olympia Dorian Yates.

Note:

In addition to the training program, do not forget about the “nutritional” provision. If you are unable to find accurate information on the athlete’s diet for any program you find, then at least create your diet based on.

The next method for creating a program is...

“Experimental design” method of drawing up a training program

We can say that this is the most labor-intensive method, because the athlete must have not only an extensive amount of theoretical knowledge, but also have sufficient practical experience in bodybuilding in order to make “smart” adjustments to his training process. Some specific methodology is taken as a basis and painstaking work begins to sift out the chaff - the unnecessary (working poorly for you) exercises. Constant experiments are being conducted with approaches, number of repetitions, angles of attack on the muscles. The main task is to rework an existing program to suit “your loved one.” You must listen to your body and build your own program training.

Usually this experimental method takes a fairly long period of time, but you will be satisfied with the result.

Well, in fact, here are all the methods (known to me) that will help you answer the question: “how to create a training program?”

Afterword

Today we learned something about the strategic component of bodybuilding - how to create a training program. Some people prefer one concept, others another; the main thing to remember is that there is no universal training program, and no one knows your body better than you. Hence the conclusion - you and only you are capable of writing a script and directing a film called “I am the owner of a sculpted body.”

So feel free to go to the hall to find the treasured program!

PS. Dear readers, comments are always open for you, so don’t be shy, write them down.

Explaining all the principles of creating a proper training program may require the creation of a separate book, which is what professional trainers most often do. But there are general and basic points - the necessary minimum from which you can build on in the process of developing a personal program.

It must be said right away that the material is relatively voluminous, but if you study it in full, then half of your questions regarding the construction of a training plan will immediately disappear. And this is easier both for the trainer and for the novice bodybuilder, because you will understand the scheme for drawing up programs and all that remains is to try everything in practice, using your own feelings.

There is often a situation where beginners move chaotically between exercise machines and change the program every workout. This prevents their body from understanding what is happening, and it is impossible to notice the advantages and disadvantages of the chosen program in one workout. The result will be obtained if you follow the chosen program for a certain time (several weeks or months).

Also, many novice bodybuilders believe that there is a certain scheme with secret techniques that will give instant results, and if you also use steroids, then everything becomes simple! These are all misconceptions, because to achieve the goal you need to work in the gym for a very long time.

Preparation of a workout for a beginner by a trainer

Maybe someone else doesn’t know, but for each newcomer, coaches create approximately the same plans with minor adjustments. Usually this basic exercises and a couple of isolating exercises (read which exercises are basic and which are isolating). At first glance, this seems like the wrong approach, because the program should be individual, but you need to understand one important point.

Coaches cannot create an ideal action strategy right away! Therefore, we get a situation with a standard program, which will be the same as for all other beginners. The coach must independently determine the degree of preparation of the athlete and adjust his goals, and after a short interval the coach draws up individual training, taking into account all the characteristics of the athlete’s body. As a result, after these words, any stable strategy is initially better than its complete absence.

How often should you go to training?

From the very beginning, any athlete asks this question, but to choose optimal quantity training per week, several factors need to be taken into account:

1. Which muscle groups will be involved.

All muscle groups can be divided into two categories:

• small (calves, deltoids, triceps, biceps);
• large (chest, back, legs).

Remember that if the training was on large muscles, then they will need a day more break for recovery than a group of small muscles.

2. Current level of training. If you have been training for a long time, then the body is adapted to the loads and the muscles are restored more quickly. short terms. Also, small muscles recover faster.

3. Training volume. It is definitely worth taking into account. If the training was long and hard, then the body received a colossal load. This means it will take a long time to fully recover. Don't forget about supercompensation and learn to determine when your body is ready for stress again.

Of course, each coach has his own view on the required intervals between workouts. But most are inclined to believe that a beginner can visit the gym often at first, but with light loads. This solution allows you to gradually adapt to the loads and increase the efficiency of training. Another aspect of this solution is that a beginner’s muscles are not yet very voluminous, which means they recover faster than the voluminous fibers of a professional.

When creating a program, keep in mind that on average, for beginner athletes, each muscle group is completely restored in 2-4 days.

In one of the articles on our website we talked in more detail about. Statistics, differences for beginners and experienced athletes, as well as features of post-gym training during strength and fat-burning training.

The right split or what to train and with what

Let's start with the fact that there are types of training in which the whole body receives approximately the same load, and there are trainings in which muscle groups are trained in different days. These workouts are called splits.

In general, the word split, when accurately translated, means “to split,” in relation to training, this means a method that allows you to work each muscle separately.

The application of each programming technique can be roughly divided into two categories:

• For a beginner, it is recommended to work on the whole body during training.
• For an experienced athlete, in order to have time to efficiently load each muscle, it is better to do more workouts per week, and pay attention to different muscles at each one.

Why is this so? And all only because of the body’s training, the greater it is, the more time it will take to fully load all parts of the body. For a thin teenager, it is effective to do a full body workout at a time, 3 workouts per week. And in order for a professional to thoroughly work out each muscle in one workout, he will have to train for a very long time! The solution is split.

Most often choose the option training split- 3 days a week. When forming individual splits, it is important to consider recovery time separate groups muscles, as well as indirect load on other muscles when training a separate group.

If you do not take into account that when training one muscle, others are indirectly involved, then the performance will drop significantly, because the recovery period will decrease, and the body simply will not completely rest. Yes, and there are muscles that require more load to get results, so now it is important to learn about existing groups and their features.

In addition to dividing muscles into large and small, there is another classification:

• pushing muscles (deltoids, chest, triceps);
• pulling muscles (legs, back, biceps).

To understand the meaning of this division, you need to consider an example. First, the program trains the biceps, and then the back. This is a failed strategy, since both exercises fall on the pulling group; in addition, the biceps are weaker than the back; as a result, the back exercise cannot be done correctly, because the biceps involved in the back exercises is already tired. Therefore, in this example, it is necessary to correct the training and load the back first and then move on to the biceps.

Important: You should always start training with a large muscle group, after which you can move on to a smaller group. For example, it would be correct to load the chest first, followed by the triceps, or the back, and then the biceps.

How to properly combine muscle groups in one workout

If you are doing a split workout, it is not recommended to load several large muscle groups at once with one workout! The best option will involve the involvement of one large and a number of small groups.

A bad example would be training your back and legs at once. Firstly, this high load, which will not allow you to give your best in every exercise - you simply do not have enough strength for this! And secondly, the load on circulatory system(on the heart in particular) will be colossal. The muscles are large, require a supply of nutrients, and are located at a considerable distance.

The exception is training for antagonist muscles - this is the name given to a pair of muscles that perform opposite movements. For example, the biceps flexes the arm, and the triceps extends it, the pecs push the arms, and broadest backs pulling. Therefore, training them together is an excellent option, especially since they will be involved in any case. As an example, biceps curls passively engage the triceps, which is stretched and ready to be loaded. Exercises on antagonist muscles in one workout enhance the pumping effect.

Separately, you need to touch the feet, because this group stands out among all the others. In the human body, the legs are the largest and strongest muscle group, so when using splits, it is better to dedicate a separate day to them. Let's consider the optimal split options:

3 days a week (best option)

• chest and back;
• deltas and arms;
• legs.

5-day (advanced)

• legs;
• back;
• breast;
• shoulders;
• hands.

After using these splits, you still need to figure out optimal rest. Everything here is relatively simple, if there are no results, it means either training is frequent, or vice versa - the breaks are too long. Therefore, if you feel that you need an additional day of rest, it is better to do it than to once again load muscles that have not yet rested.

What is the sequence of exercises

You need to choose a split taking into account your goal. If the main goal is to gain mass, then you need to forget about isolation exercises. Only the base is used - exercises in which several muscle groups are involved at once. Therefore, when gaining weight, you need to pass by all the exercise machines; they are not designed for this purpose.

If you skinny guy, who just started going to the gym, then you have a direct path to dumbbells and barbells ( free weights), it is with them that the main training time should be spent.

When gaining mass, the sequence also looks simple, which involves first complex exercises during the workout, and easy ones at the end. You need to start with an exercise that involves maximum quantity joints (base), and end with isolating ones.

As an example, when training the pectoral muscles, you need to start with a bench press, and end with a crossover or dumbbell flyes, which are formative exercises. When training your legs, it is important to start with a squat, and only then move on to.

Important! When training to gain mass, be sure to follow the rule: from difficult to easy: from basic exercises to isolating ones.

Designing a workout

When starting to create a training program, it is important to consider the following criteria:

Load (as a percentage of your maximum) - it is important to determine the weight that will allow you to perform the exercises correctly.

- the number of sets/approaches in each exercise - to gain mass, you need to do 6-10 repetitions per approach, and for strength you will need no more than 5.

- tempo of exercises (speed) - approaches can be performed quickly, but more often they concentrate on a specific phase (lifting/lowering)

Duration of training - if you are not using steroids, then the training should last a maximum of 1 hour. And all because such loads are stress for the body, which causes the release of catabolics into the blood. If this stress extends over time, then the body will take a long time to recover, which is due to a decrease in the volume of anabolic steroids produced by the body (for example, testosterone).

- rest until the next approach - no need to relax in the gym, stretching out the rest. You can rest for a maximum of 2 minutes, but generally only 1 minute is recommended. This will allow you to do 5-6 exercises with average weight in the allotted hour. You can only rest for more than 3 minutes when powerlifting (building strength).

The importance of warming up with a cool down

If at least some attention is paid to the warm-up more often, then many people forget about the cool-down, simply leaving for the shower or leaving the gym at the end of the entire workout. But both of these actions are important, which allow you to get maximum effect.

Spend a few minutes on the cardio machine to warm up your body, and do some general warm-up and stretching. Before each basic (complex) exercise, do a set with a light weight.

After training, it is important to do a cool-down to bring the body into a normal state, as well as to start the recovery process. The cool-down requires up to 10 minutes of time and consists of any aerobic exercise, which turns into muscle stretching ( treadmill, and then stretching). This will return the body to normal and even out the pulse.

If you do not want to get injured during training, be sure to do a warm-up. There is a large one on our website. From it you will learn the order of its implementation, as well as a video with the warm-up process.

Bodybuilding and the eternal question of nutrition

A novice bodybuilder comes to the gym with the confidence that results can only be achieved with the help of pharmacology and the constant use of sports nutrition. But this is far from reality, because any supplements only complement the normal diet, as the name suggests. It is important to understand that sports nutrition is an additive to regular food, but not a chemical. Sports nutrition The only difference is ease of preparation and use, and the additives themselves are divided into several types:

It presents only the most popular sports nutrition.

Additional nuances of effective training

If you are determined to go to the gym, and the decision to gain weight or get strong muscles serious, it is important to follow the following rules:

• Strict adherence to the daily routine along with diet. If the training is organized efficiently, but the nutrition remains the same and incomplete, there will be no result. This is because most of success depends on proper nutrition, especially in an activity like bodybuilding. Therefore, it is important to immediately adjust your diet and regimen, selecting the best options for a certain type of training. Only this will create conditions for active muscle growth. It is recommended to sleep at least 7 hours a day and avoid stress.
• Periodic change of program. Training plans designed for a specific period of time (usually 2-6 months). This is due to the body’s adaptation to stress, which reduces the effectiveness of training to zero. To continue to develop, you need to change how individual exercises, and the program in its entirety. One option is to switch from bodybuilding to powerlifting, and then back again.
• Dynamics tracking. It is important to always track the results during the process by recording them in a diary. Only the fact of progress, which can be expressed in an increase in weights or external changes, indicates the correctness of the chosen strategy. If the program does not advance towards the goal, then it is wrong and you need to think about a new plan.

Conclusion

Drawing up a training and nutrition program is a very complex process that requires good theoretical preparation, as well as taking into account the many characteristics of your body and lifestyle. So study it yourself or ask our professional trainers for help!

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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 right side→ classic plank → side plank to the left - 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 broad setting hands;
   • 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 universal exercise for pumping 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 can't complete full push-up 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 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.

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This exercise engages the posterior bundles 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.

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

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This exercise works through latissimus muscles backs. Take a dumbbell or a water bottle, find a stable and long enough support, for example two standing nearby chair.

Take weights to right hand, go to the support, place it on it left leg, bent at the knee, and left hand. 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 go 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 activation exercise 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 with your knees bent and 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.

Maintaining a training program is one of the most important aspects necessary to achieve the desired result. Very often, people have difficulty creating a training program and many questions arise. How to properly create a training program? What exercises to use? How to combine muscle groups? You will find answers to these and other questions in this article.

Why is it important to create a proper training program?

Often, when a person comes to the gym, he sets himself the goal of gaining an athletic physique and developing the functional abilities of his body. To achieve this goal, three components are needed: training, proper and balanced nutrition, and rest. Training is the most important component, which is the basis, and the final result will depend on how correctly you train, how well your program is written. That is why it is necessary to understand all the issues and aspects of the training so that the final goal comes closer and closer every day.

Basic principles of a proper training program

When you come to the gym, the question arises, how many days to train? Many people think that the more time they spend in the gym, the faster they will get into the desired shape. As practice shows, such a statement is incorrect. By exposing muscles to frequent and long-term stress, they will not be able to fully recover, and instead of anabolism (building new muscle tissue), the opposite process of catabolism will begin. Therefore, the most effective is a three-day split.

At the beginning of every training program there should be a warm-up. Warm-up should take 5-10 minutes and warm up all muscle groups, joints and ligaments. It’s good to do some cardio exercise at the beginning of your workout, in the form of running, step, or exercise bikes. This will allow the body to enter the training process by preparing the circulatory and respiratory system. After cardio exercise, it is necessary to carry out light warm-up. It should be noted that each new exercise, especially basic ones, must be started with a warm-up weight; often an empty bar will suffice.

This practice allows the body to remember the mechanics of performing the exercise and will prevent the possibility of injury by warming up the muscles and joints that work during the exercise.

Rules for combining muscle groups in one workout

There is no clear answer to almost all questions in bodybuilding, and the opinions of professionals vary dramatically. This is due to the fact that the human body is unique and reacts differently to the same factors. Therefore, which muscle groups to train in one day, you often need to decide for yourself using the “trial and error” method. But, nevertheless, there are certain standards that must be adhered to at the initial stage, and they are, to a greater extent, the most effective.

Taking a three-day split as a basis, it is necessary to divide the main muscle groups into three groups, which include: legs, back, chest. And three so-called small groups: biceps, triceps, shoulders. The next step is to combine the large and small muscle groups on the same day. There are two approaches here:

• On the same day, antagonist muscles are trained (muscles that work opposite each other, for example, biceps-triceps, chest-back, hamstrings-quadriceps). Proponents of this approach believe that each muscle requires a point load, and when it plays the role of a stabilizer when performing an exercise on another muscle, it receives a less effective load;
• On the same day, synergistic muscles are trained (muscles that work simultaneously and in the same direction when performing an exercise, for example, chest, triceps, back, biceps). Proponents of this approach believe that when receiving an indirect load, the muscle is already pre-tired and only a final exercise on it is necessary to bring it to failure.

These two approaches are effectively used in training practice, and you can only find out which one is right for you by trying them on yourself. According to these approaches, training can be divided into two types:

• Training with antagonists. The first day is back-triceps, the second day is chest-biceps, the third day is legs-shoulders. Based on this, it turns out that the basis should be done on isolating exercises in simulators, because in basic exercises, one way or another, other muscles are involved. This approach is suitable for professionals who can specifically train for a specific muscle group that requires sharpening their form, etc. Beginners will gain very little from this practice, so for them excellent option is training with synergists.
• Training with synergists. The first day is back biceps, the second day is chest-triceps, the third day is legs-shoulders. Between the day of the back and legs, a special break is taken, because during the performance of such a basic exercise as deadlift, the thigh biceps works very well, which will not have time to recover in a day and will become a hindrance effective training legs When performing exercises on basic muscle groups, small ones work, which receive a very good load.

When creating a training program, you should take into account muscle recovery time, especially if you use natural training, without the use of doping. So large muscle groups, such as legs, chest, back, are completely restored in 5-7 days, and small muscles can recover in 1-3 days. This is why it is not recommended to train major muscle groups more than once a week. The number of exercises for a large muscle group is 2-3, for a small muscle group 1-2. Abdominal muscles can be added to any of the training days.

The most effective exercises for each muscle group

Each muscle group has a list of exercises that bring maximum effect. I propose to consider the list of the most effective exercises for each muscle group that you can use in your training program:

1. Back. Deadlifts, pull-ups, barbell rows different grips, T-bar row, upper and lower block rows with different handles, hyperextension;
2. Breast. Barbell press at different angles, dumbbell press at different angles, dumbbell flyes at different angles, crossover, butterfly machine, machine presses;
3. Legs. Squats with a barbell with different leg positions, leg presses, leg extensions and curls in the machine, lunges with a barbell or dumbbells, various calf raises;
4. Shoulders. Barbell overhead press, barbell chest press, dumbbell swings at different angles, barbell rows to the chin;
5. Biceps. Barbell curls for biceps, dumbbell curls not biceps, hammer;
6. Triceps. Press narrow grip, French press, arm extensions in a block, rope;
7. Abdominal muscles. Twisting at different angles, leg lifts;
8. Trapeze. Shrugs with barbells, dumbbells, plates.

The most popular exercises for each are described above. muscle groups, from them you need to choose from 1 to 3, the most effective for you.

Features of building workouts for weight gain and weight loss

Training programs for gaining weight and losing weight are radically different from each other. If you are pursuing the goal of gaining weight, then you need to build a training program based on basic exercises with heavy weights. The best exercises The following are considered to gain weight: deadlifts, squats and bench presses; it is recommended to perform them on different days. The number of approaches and repetitions should be minimal, while the weight of the projectile should be maximum. The most effective principles are using 3 sets of 8 repetitions, or 5 sets of 5 repetitions. In this case, the training should last no more than an hour including warm-up.

As for training for weight loss, it’s the other way around. First of all, intensity is needed, the use of supersets, dropsets, etc. The muscles must be in use for a long time, so a lot of repeated training is used from 15 to 30 repetitions. In addition, you need to add cardio exercise in the form of running, step classes, exercise bikes, which you can use as before strength training, and after. The training time increases and is approximately one and a half hours.

Changing the training program during training

Having compiled a program for yourself, taking into account everything written above, one way or another, it will need to be edited and changed. This is due to two factors. Firstly, the body gets used to the load and over a long period of time will cease to adequately respond to the same load. Secondly, often during training people realize that this or that exercise is not suitable for them. For example, they do not feel the muscle that the exercise is aimed at, or performing it causes discomfort and the risk of injury. Therefore, you need to experiment and find the exercises that you think are most effective for you.

How to understand that the program is compiled correctly?

First of all, the answer to this question should be progress in the form of an increase in body weight, or an increase in strength indicators. However, it should be noted that important role nutrition and rest play a role, the absence of which completely neutralizes the effect of even the most well-chosen training program.

It is worth understanding that in order to achieve the goal, it is necessary to follow a sports regime, which consists of three components: the training process, nutrition, and rest. Muscles grow during rest, with the help of nutrients received during meals, which become building material for muscle tissue destroyed during training.

To create and maintain beautiful figure should become best friend any girl. And in order for classes to give the desired result, it is necessary to build the right training program. How to do this, read in our material.

Recently, more and more girls prefer to do fitness at home. This is partly due to the economic situation in the country, and partly due to the lack of time to travel to the gym. In fact, home workouts can be just as effective as working out at a gym. True, for this you must have experience in training and decent willpower, because few people can regularly study at home. In addition, you will need - like the one that coaches make up. It will help you clearly define what you are striving for, help you see specific steps towards your goal, and help you monitor the effectiveness of your classes.

HOW TO DEVELOP A TRAINING PROGRAM

Define your goal

To develop a training program, you must see what you want to achieve as a result of the training. This could be losing weight, increasing muscle volume, working with muscle tone, uniformly working out the whole body, working to increase endurance, and so on. Once you understand what you want, then you can develop the right program.

Determine the days

The best time to study is up to you. It depends on your biorhythms and daily routine. Remember, during classes you should not want to sleep, that is, you should be full of energy. Also remember that at least an hour and a half should pass from the moment you eat to the start of your workout.

Choose your training direction

Next, decide how you will practice. Today, more and more girls are choosing workouts on YouTube or ready-made training programs. Choose what you like best. The main thing is to remember that if your goal is to lose weight, general training for the whole body or special programs for weight loss (they are most often scheduled by day) will suit you.

If you want to keep your body in good shape, increase muscle size or increase endurance - choose power options training. With this schedule, on Monday you work out your legs and buttocks, on Wednesday - your arms, on Friday - your chest and back. It is advisable to allocate the fourth day for cardio training. Also, don't forget to do a 10-minute set of cardio before each workout.

Write it down

To make it clear what day you work on a particular program: write in your notebook that on Monday you do workout A, on Wednesday workout B, and on Friday workout C. Also write down the exercises that are included in each workout. On the day of class, note what exercises you did and how many repetitions you completed. You can also write down your feelings, this will help you track how your body is training and gaining strength.

Remember, the training program is valid for 3 months. Next, it is necessary to change the exercises, as the body gets used to the loads and stops responding to them. You can also combine: 3 months of training for the whole body, 3 - separately for each muscle group.