Learn how to gain muscle mass up to 10 kg using traditional bodybuilding training methods.

The content of the article:

Gaining muscle mass is quite difficult. If desired, on the Internet you can find many methods and training programs designed to help athletes gain mass. However, they can only be effective if they comply with the basic principles of bodybuilding. Below you will be presented with a weight training program 3 times a week, but for now you need to tell in which case it will be effective.

Bodybuilding principles for gaining muscle mass

Don't use a lot of isolated movements

Spreading your energy between isolated and basic movements will only slow down your progress. For mass gain, it is multi-joint exercises that are most effective and there are two explanations for this fact:

• In basic exercises, a greater number of motor units are involved due to the possibility of using serious weights.
• The more effort you make during the power movement, the more actively the body synthesizes testosterone, which is the main anabolic hormone that can activate the growth of muscle tissue.

Do squats and deadlifts

These movements can be used alternately or simultaneously. As we said above, working with large weights allows you to use the maximum number of motor units. Both of these exercises provide such an opportunity.

Work on increasing strength parameters

Often, athletes forget that increasing strength is very important for muscle growth. Most often, mass training programs involve performing 8-12 repetitions in one set. You must remember that the effectiveness of the session is not affected by the number of repetitions in the set, but by their total number throughout the session. If you are, say, planning on doing three sets of 10 reps, it's much more effective to bulk up by doing ten sets of three reps each. As a result, the total number of repetitions will not change, and you will have the opportunity to work with serious weights.

Don't Focus on Your Abdominal Muscles

The desire to have a well-inflated press is quite understandable. However, overemphasizing this muscle group will not allow you to grow quickly. In addition, when performing most basic movements the muscles of the press are involved and receive a decent load.

How to eat while training for mass?

We will also give an example of a weight training program 3 times a week, but now we need to accurately determine the task set before us. In bodybuilding, the main goal is to gain mass. However, you must understand that the mass can be different. The easiest way to gain body weight and for this it is enough to eat a lot of fast food.

You also need muscle mass, although it will not be possible to completely avoid the accumulation of fat. To do this, you need to understand the basic principles of nutrition and training. You also need to add rest to this, which will lead you to muscle growth as a result. In Soviet times, trainers advised thin boys to consume more flour products. But science is developing, and today, after numerous discoveries, this advice seems strange.

Although at the same time, ectomorphs need to eat a lot, but this must be done correctly. For every kilo of body weight, you need to consume about five grams of slow carbohydrates. The norm for protein compounds is the same for any physique and ranges from 2 to 3 grams per kilo of body weight.

Almost no one conducts a strict calculation of calories and the number of calories consumed among amateurs. If you also do not plan to do this, then follow the three main rules of nutrition during the mass-gaining period:

• Eat only slow carbohydrates.
• Eliminate sweets and flour products from the diet.
• Most of the carbohydrates should be consumed before lunch.

If we talk about products containing complex carbohydrates, then focus on pasta, buckwheat, rice (steamed), wholemeal bread, and baked potatoes in their skins.

Let's talk about protein compounds. Very often, athletes make the mistake of trying to consume protein mixtures in large quantities. You should understand that the basis of your diet should be natural food. Food contains all the nutrients the body needs. Of course, sports nutrition can help you achieve your goal faster, but at the same time, it should only be an addition to your diet.

How to organize a training program 3 times a week?

It must be said right away that novice athletes often perform a large amount of unnecessary work, which only slows down overall progress. In particular, this applies to the active pumping of the biceps. It is understandable that every guy wants to have big biceps, but you need to train all muscle groups, and not do it selectively.

Muscles cannot grow locally and a general increase in muscle mass throughout the body must be achieved. Moreover, these processes are activated only if the training worked maximum amount fibers. The 3 times a week weight training program we proposed today is based precisely on this postulate of bodybuilding. Only basic movements are able to use the maximum number of motor units and, in response to this, the body synthesizes a large number of male hormone. When you gain a certain amount of total muscle mass, then you can think about specialized training.

If you analyze the training programs for mass 3 times a week, which are often compiled by fitness instructors, you can see the presence in them of a large number of movements performed on simulators. As a result, the athlete does not get the desired effect, since such an approach to training is not effective.

It is quite clear that a novice athlete is waiting for some super-methods that can quickly turn him into a Schwarzenegger. However, this is simply not possible and you should keep this in mind. Doing a lot of work on the simulators, you just waste your energy in vain. You also need to direct it in the right direction, or to put it more simply, focus only on the basic movements.

Exercises such as squats, deadlift or the bench press, beloved by many bodybuilders. Contribute to the activation of a large number of muscles of the whole body. As a result, you can use more serious weights, which will lead to the activation of hypertrophy processes. Do not complicate your training program for mass 3 times a week and do extra work.

An example of a weight training program 3 times a week

So we come to the main issue of this article and give an example of a weight training program 3 times a week. Beginners should practice every second day and with the right load, you will not only begin to gain muscle mass, but your joints will also become stronger.

You have to choose the training days yourself, based on your weekly workload schedule. Every person in life has a lot of problems and issues that need to be addressed. The main thing you need to remember is that there should be a day of rest between workouts.

If you have not been involved in sports before, then you need to prepare the body for stress. Start by mastering the technique of all movements and do not try to actively increase working weights during this period. In one set, do 12 to 15 repetitions, but with low weight. Also, for the first few months, it is worth using the full body system or, to put it simply, training all the muscles of the body in every lesson.

When your technique becomes good, and the body gets stronger, you can switch to a split system and begin to progress the load. Now you should also work out three times a week, but work on a specific muscle group in each session.

Thus, now we will talk, as it were, about two training programs. The first of them is intended for beginners, and its main task is to prepare the body. Also, it is during this period that you must work out the technique of all exercises. As we said, in each set you need to perform from 12 to 15 repetitions. Between sets, you need to rest for 60-120 seconds. Depending on your initial level of readiness, you need to train in this mode from three months to six months.

Here is an example program for this period of time:

• Squats - 3 sets of 12 reps.
• Deadlift (you can replace the Romanian on straightened legs) - 3 sets of 12 repetitions.
• Presses in the prone position - 3 sets of 12 repetitions.
• Lifting the bar for biceps in a standing position - 3 sets of 15 repetitions.
• Pull-ups, grip wide - from 2 to 3 sets of the maximum number of repetitions.
• Push-ups on the uneven bars - from 2 to 3 sets of the maximum number of repetitions.
• Military bench press - 3 sets of 15 repetitions.
• Twisting - 3 sets maximum number of repetitions.

When you move on to the main weight training program 3 times a week, the number of repetitions per set should be from 6 to 10, and the rest time between sets is 120-180 seconds. The working weight must be chosen so that the last repetitions are performed at the limit of effort. Progress the load gradually in increments of 1.25 to 2.5 kilos. The exception is the deadlift, where you can add five kilos at once. And now the program itself is training for mass 3 times a week.

1st day of classes

• Bench presses - 3 sets of 6 to 8 reps.
• Lifting the bar for biceps in a standing position - 4 sets of 10 repetitions.
• Barbell rows in an inclined position to the belt - 3 sets of 10 repetitions.
• Press exercise - 3 sets of the maximum number of repetitions.

2nd day of classes

• Squats - 3 sets of 6 to 8 reps.
• Military bench press - 3 sets of 10 repetitions.
• Rises on socks in a standing or sitting position.
• Abs exercise - 3 sets max reps.

3rd day of classes

• Deadlift - 3 sets of 6 to 8 reps.
• Pulling up, grip wide - 3 sets of the maximum number of repetitions.
• Bench press in the prone position, narrow grip - 3 sets of 8 to 10 repetitions.
• Push-ups on uneven bars, if necessary, with weights - 3 sets of 10 repetitions.
• Exercise for the press - 3 sets of the maximum number of repetitions.

How to train for mass, see this video:

> > Mass training program

Mass training program

Building muscle is a time-consuming and time-consuming process that requires not only an effective mass training program, but also a complex of actions, from nutrition to sleep. As simple as it may seem, many people actually fail to get results for one of two main reasons - they are either trying to over-complicate the process or they don't really understand the underlying principles of mass gain. It is important not only to know how many sets and repetitions you need to do to gain mass, but how to maximize muscle growth through proper rest and nutrition.

Principles of mass training

How more people trains, the more it becomes adapted to the loads, therefore it is important to choose the right amount of loads, sufficient to ensure consistent muscle adaptation and further growth. Therefore, it is necessary to constantly increase the working weight so that the muscles adapted to a certain load continue to progress, and therefore increase in volume.

For muscle growth optimal number of repetitions is the zone from 8-12 times. Since three approaches with moderate weight are suitable for adaptation to the load, more trained athlete must be carried out 4 sets with maximum weight, working until the "failure" of the muscles.

So, the weight of the load should be selected in such a way that it is it is impossible to lift more than 12 times. But not less than eight times, since strength will develop, and work in the minimum rep range will not increase muscle volume - this is very important.

Rest between sets should not exceed two minutes, this time is enough for the muscles to rest from the load. It is also important to set up a proper mass training schedule, as overworking will not lead to growth. Preferably exercising every other day, and leave two full days of rest. Therefore, a suitable mass training system for most athletes is 3 days a week.

Recovery

The increase in muscle volume will inevitably depend on two things.

1. First, in order to progress, muscles need recovery, including adequate rest and intake of the right nutrients;
2. and secondly, at some point there will be a "dead point".

The second usually occurs around the 8-week mark, and is associated with the inability to recover in a short time and a lot of stress affecting the central nervous system and other important regulators of muscle growth. At this stage, you can reduce the load, or relax for a few days. This should give the body a chance to recover, adapt and grow further.

Nutrition

Athletes need to get enough calories, that is, energy to maintain and grow muscles, from carbohydrates and fats, this is also important for the production of hormones. Protein must come from sources such as meat, eggs, dairy, whey protein, and for those in need of protein supplementation and recovery, full-cycle amino acids and (essential amino acids) are needed for muscle building.

Remember that the total amount of protein and calories in the diet will be the most important determinant of muscle growth, with supplements to help improve nutrition and "fill in the gaps". Sports supplements, such as , can help maintain strength in gym, so this is a great tool for people looking to maximize muscle growth.

A significant increase in load volume can also have a large impact on immune system, That's why Vitamin C supplementation is important. Other supplements that will benefit those looking to build muscle are Omega-3s, fish oils, and Vitamin D.

An important condition for muscle growth is eating immediately after exercise. Within forty minutes after exercise, the body must replenish energy reserves, proteins and carbohydrates. During this period, all nutrients are fully absorbed by the muscles, and this provides a significant impetus for the restoration of damaged tissues, and hence growth. Also it is important to replenish glycogen stores after sleep Since they begin in a hungry body, the timely intake of protein and carbohydrates will stop the breakdown of their own protein.

Gym weight training program for men

Day 1 (Chest, biceps)

1. 3 x 10-12.

1. Bench press at an angle of 45 degrees 3 x 10-12.

1. Reduction of hands in a crossover at an angle of 30 degrees 3 x 10-12.

1. 3 x 10-12.

1. 3 x 10-12.

1. Press: 3 x 15-20.

1. Abs: leg raises on uneven bars 3 x 15-20.

Day 2 (Back, legs)

1. 3 x 10-12.

1. 3 x 10-12.

1. 3 x 10-12.

1. 3 x 10-12.

1. 3 x 10-12.

1. 3 x 10-12.

1. Bending the legs in the simulator 3 x 10-12.

Day 3 (shoulders, triceps)

1. 3 x 10-12.

1. Delta machine 3 x 10-12.

September 29, 2016

With the advent of winter, the average person begins to understand that the next beach season is just around the corner, and the arrow on his scales shows impermissible numbers. So it's time to take matters into your own hands. So, in most cases, there is a desire to go to the gym. Once there, a person discovers a new world in which he, most likely, does not understand anything.

Today we will talk about what you need to pay attention to if you signed up for a gym. For beginners, it is extremely important not to miss anything so that a positive result is not long in coming.

Below will also be considered the main training programs for beginners.

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

If you can't afford a trainer, or just don't want to hire one, there is still a way out. On the Internet you can find a lot of information about fitness and bodybuilding. Articles and videos will help you get a basic knowledge base for a beginner. Another way to gain knowledge without a coach is to communicate with more experienced athletes. In the hall, no one will refuse you advice or safety net. Just do not often distract people from their own activities.

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

The main thing is not to show off your achievements to a friend and experienced athletes. If you have not been involved in sports for a long time and have just begun to tone your body, then excessive zeal will lead to the fact that for the next few days you will not be able to do anything due to wild muscle pain. And this is only the best case. And for people who have been practicing for more than one year, it doesn’t matter how much newcomers are reaping. People come and go in the hall. No one pays attention to strangers. However, if you need advice or help, then an experienced athlete will not refuse.

Training for beginners in the gym is difficult at first. The beginner does not understand what he is doing, does not feel his muscles. He just follows the instructions of the coach. But after a while, full awareness of actions will come. Then every movement will be deliberate. Do not be shy if at first you do something wrong. No one will laugh with you, since everyone once started. The right technique will definitely come, just be patient.

The above programs can serve as an excellent guide for a novice athlete. However, before starting classes, it is necessary to correct the material based on individual characteristics (age, health status, lifestyle, etc.).

Split training program for beginners

A three-day split for a beginner might look like this:

Monday (back muscles, biceps)
Warm up	5-10 minutes
Deadlift	2 sets of 8 reps
Bent over row	3 sets max
Weight lifting for biceps (with a barbell)	2 sets of 12 reps
Working out the press	3 sets max
Stretching	5 minutes
Wednesday (chest, triceps)
Warm up	5-10 minutes
Bench press with wide staging hands	5 sets of 5 reps
Bench press with narrow stance	2 sets of 12 reps
french press	3 sets of 12 reps
Working out the press	3 failure sets
Friday (legs and shoulders)
Squats	3 sets of 6 times
Leg press in the simulator	2 sets of 18 reps
Raising on toes in a sitting position	3 sets of 15 reps
Breeding hands with dumbbells	2 sets of 12 reps
Army press	3 sets of 8 reps
Stretching	5 minutes

After Friday, the body needs rest for 2 days. Training of this type can be continued for several months, eventually getting acquainted with new principles of training.

Circuit training with simulators for beginners

Circuit training in the gym is the best option for a beginner. Among the clear advantages of such classes:

• the possibility of mastering exercises in terms of the technicality of their implementation;
• gradual adjustment of mental muscle coordination;
• high-quality preparation of muscles for more significant loads.

With this kind of training, the fitness trainer usually adheres to the principle of “from large to small”. However, according to practice, not every beginner has enough energy and physical endurance after heavy exercises on the lower part, work out other muscle groups.

The most favorable option circuit training for a novice athlete the following:

1. After a five-minute warm-up, we completely perform the first exercise on the back muscles (in 2-3 sets of 12-15 repetitions). Having done one set, we rest. Then we proceed to chest exercises (2-3 sets of 12-15 reps). Then we move on to the shoulders and continue on the same principle. Thus, you can train for the first two weeks.
2. With the beginning of the third week, we add another exercise for the main muscle groups (back, chest). Then we continue to adhere to the same principle: after performing 2 exercises for the back muscles (in 2-3 sets), we proceed to work out the chest. We are not in a hurry with our legs: we leave one previous exercise (squat or bench press). The same applies to small muscles- Perform one exercise for biceps, triceps and shoulders.

Cardio workout for beginners

For a novice athlete in the process, it is important to perform a block of exercises that would allow you to evenly load all areas of the body. This goal is perfectly achieved when doing aerobics, dancing

In the process of performing a specific element, tension should be maintained in those muscle groups that are currently tense - this will increase the effectiveness of the exercises.

The following exercises may be included in the cardio training complex for a beginner:

1. Run in place. Grab the hips with the heels.
2. Jumping (breeding / mixing legs). You can also use your hands, simulating the rotation of the rope.
3. "Jumping Jack" - wide jump. We raise our hands at the same time.
4. Running with high hips.
5. "Mill".
6. Scissor legs jumps. We jump and change legs in the direction back and forth. We press our hands to the body.
7. "Pendulum". The body is vertical to the floor, hands are pressed to the shoulders, one of the legs is supporting, the other is taken to the side. Alternately change the emphasis on the leg.
8. Feet together, jump to the sides.
9. Boxing.
10. We squat deeply, the back is even, we throw our hands out in front of us.

Such cardio workouts for a beginner should be preferred during the first two months. After that, you can connect the run to fresh air, running on sports simulators, cycling, exercise bike, jumping rope, etc.

Training from basic exercises

The basic training program involves the use maximum weights with a small number of sets and repetitions of each movement. Also her distinctive feature is the presence of long periods of rest - from 2 to 5 minutes inclusive.

Training from basic exercises should simultaneously engage in work as much as possible large quantity muscle groups. Ideally, an athlete is generally recommended to work out all the muscles in one workout. Therefore, while developing such a program, you need to be very careful.

A basic training program might look like this:

1. On Monday, do the following exercises:

• weighted squats;
• bench press in a horizontal position;
• triceps press in the simulator;
• lifting on socks in the simulator;
• rod pull in an inclined position.

1. On Wednesday, do the following exercises:

• deadlift;
• bench press from the chest;
• classic pull-ups;
• barbell lifts for biceps;
• "bar" for the press.

1. On Friday, repeat the program on Monday, and devote all other days to resting the muscles. After all, it is at rest that they grow especially actively. Basic training for a super body should sometimes be interrupted, for rest.

Stick to the program in question in the first week of training, and in the second - swap the complexes. That is, those exercises that you did on Monday and Friday now need to be transferred to Wednesday, and the complex from Wednesday of the first week to Monday and Friday, respectively.

It is also important to follow the basic rules of basic training. Basic training for a super body will be more successful if you do exercises in sets of 3 to 7 repetitions, resting for 2 to 3 minutes

What muscles can be pumped in one workout

Here is the most common and logical option:

The main muscle groups are distributed by day. To each large group are added small muscle groups that take part in the training of the main (excluding the training of the shoulders and legs). It's simple: take a chest workout, which includes exercises based on pushing (squeezing) weight from chest. This function is taken over by the triceps, which should be trained along with the pectoral muscles.

We follow the same principle when planning a back and biceps workout. The shoulders are not involved in pumping the legs, but Friday is the most convenient day for ensuring a quality load of the deltas.

The above program should not be taken as a postulate and there is an alternative training plan for muscle groups. As follows:

This option is less popular. Its supporters consider it pointless to train a minor muscle after it has already been involved in the study of the main muscle groups. Therefore, the biceps and triceps in the table have moved.

The third and no less effective training option for beginners: working out all the main muscle groups in one workout. This plan is the most energy-intensive and will not suit everyone.

How to choose weight, number of sets and repetitions, and how to add them

For each exercise, you should use the weight selected for it, which does not change from set to set. For example, to understand that 20kg on the bench press is right for you, you must be able to do all 3 sets with this weight. If you have to reduce weight from set to set, then 20kg is still too much for you. If, after completing the exercise, you realize what else you could do whole approach or a couple, so the weight was insufficient.

When you can do 3 sets of 10 reps with this weight, maintaining proper form, next time you can increase the weight to the lowest possible (usually 2.5 kg). With a barbell weighing 22.5 kg (again, just an example), it will be more difficult for you, which is why training allows you to perform 8 to 10 times in one approach. Gradually move towards doing 3 sets of 10 reps and increase the weight again.

This applies to all exercises. You just need to maintain the technique, add weight smoothly and do 8-10 repetitions with the same weight in each approach.

As a beginner, you will add weight frequently. Partly because you'll be perfecting the right technique, partly because beginners always have more headroom than anyone else. The more advanced you become, the slower you will progress. So use your body while you can!

But we want to remind you again: in the beginning, you should do exercises with a weight that is obviously light for you. For faster progress, the initial phase should go through with the feeling that you can do more, and not skipping reps / sets / workouts because you have chosen a load that is too heavy for you yet.

Beginner training program

If you haven't trained in a while, or if this is your first time at all, your main goal for the first few weeks will be to learn the correct form for each exercise. Only after that, you can be sure that you will take everything you need from the program. If you're used to isolation exercises (e.g. biceps curls, calf raises), then you may find that two exercises won't be enough for a workout. But the difference lies in what we do complex exercises, which involve all large muscle groups, which means they burn a lot of fat.

Basic program for girls

The basic training program for girls, as a rule, consists of exercises that must be performed in the rep range from 10 to 15. With this exercise regimen, you will overload the joints and ligaments, but quickly tone the muscles. The emphasis is on hard work gluteal muscles and hamstrings.

Monday (chest + triceps + shoulders + abs)
Dumbbell bench press incline bench	3x12
Wiring dumbbells lying on horizontal bench	4x10
French bench press with a dumbbell	3x10-12
Rope handle extensions	3x12
Twisting	3x20
Wednesday (back + biceps)
Pull-ups in the gravitron wide grip	4 - to failure
thrust vertical block wide grip	3x12
Horizontal traction in a block simulator	3x12
Bending the arms with a barbell on the Scott bench	3x15
Friday (legs)
Leg extension sitting in the simulator	3x15
Squats	5x10-15
Wide stance leg press	4x10-15
	4х15-20
Raising legs while sitting in the simulator	4x15
Leg curls sitting in the simulator	3х12-15
Deadlift with barbell on straight legs	3x8-12
Lifting socks while standing in the simulator	4х20-30

The bulk of the work falls on the quadriceps, hamstrings, buttocks and adductors of the thigh - exactly those areas that most girls consider "problematic". Work on them is carried out in a fairly high range of repetitions, which allows you to achieve a good pumping. This is exactly what you need to tighten the shape and remove excess fatty tissue from the thighs. The rest of the muscle groups are worked out in a relatively gentle mode so as not to overload the joints and ligaments and focus all training stress on the target muscle group, then the progress in it will be maximum.

The main mistakes of beginners

For beginners, training weights grow very quickly, since the adaptive resources of the body are very large. Many are tempted to constantly try how much they will "raise at a time." But this is just premature. Too frequent penetrations slow down progress. Not to mention the likelihood of injury and violation of the technique of performing exercises.

Many novice athletes in pursuit of weight begin to abuse cheating and shvung, that is, a little "cheating", forcing the body to lift more weight or do more times. They squirm like a snake during the bench press, unnecessarily help themselves with the body when lifting the biceps, and so on.

Do not fool yourself by cheating in training - this method is good for the pros, and beginners need to learn how to feel their body.

As a result, later the athlete has to re-master the technique, and, in case of injury, a completely natural rollback can occur. Training program for beginners should be done with correct technique. Having worked out on it and similar programs for six months or a little more, the athlete already roughly imagines what he can do and what he wants to achieve.

Someone will be attracted competitive bodybuilding, someone decides to try himself in powerlifting, someone decides that he should pay more attention to weight loss, and someone, continuing to progress on this program, decides not to change anything drastically yet. Thus, a properly designed basic program for beginners lays the foundation for the athlete's further success.

Training program step by step

Turning to a conversation about how to draw up a training program, you should immediately notice that their complexity and intensity should increase in stages.

Stage 1. Aerobic training

The duration of the stage is up to a month.

Stage 2. Full Body

Uniform loads on all muscle groups (in the English version - “on the whole body”, or Full Body) are basic, and are recommended for all athletes, regardless of the level of training. The already mentioned groups of exercises with pulls, squats, presses, pull-ups and push-ups - The best way pump the muscles of the whole body, accompanied by increased blood circulation and testosterone production.

For beginners and those professionals who for some reason had to miss a certain period active classes, the Full Body stage is recommended to be practiced for 2-3 months.

Each session should include:

• 10 minute warm-up;
• 1 set with 10 repetitions with 50% weight (warm-up);
• 3 sets of 10-15 reps for each full weight exercise (abs and calf muscles- 20 repetitions).

The duration of each approach, depending on the number of repetitions, is from half a minute to a minute. Heart rate - plus 70-80% of the usual (ie, about 120-140 beats / min.) A decrease in heart rate means that the load should be increased, if it rises above the specified limits, reduce it.

Stage 3. Split two days

Muscles that have fully adapted to average loads in the third stage can begin to build up. To do this, increase the working weights, the intensity of execution and gradually introduce into the program not only basic, but also special isolating exercises.

In order to prevent a general overload (when activating loads on individual muscles), split-training is introduced into the schedule.

Stage 4. Three-day split

This stage is a full-fledged entry into a serious mode of training. Mandatory for him is the alternation of loads on various groups muscles by day, as well as 2-day breaks after a standard three-day activity. An example exercise would be the following schedule.

Day 1 - biceps, back muscles:

• 10 minutes of warm-up;
• deadlift (2 sets of 8 reps);
• incline row (3 sets of 8 reps);
• pull-ups - wide grip (2 sets of 12 repetitions);
• bicep curls (2 sets of 12 reps);

2nd day - triceps, legs:

• 10 minutes of warm-up;
• squats (barbell, 3 sets of 6 reps);
• leg press (barbell, 2 sets of 18 reps);
• calf raises (barbell, 3 sets of 15 reps);
• back press - narrow grip (barbell, 2 sets of 12 reps);
• bench press "in French" (barbell, 12 repetitions);
• rocking the press without weights (three twists);
• 10 minutes cool down (light exercise).

3rd day - delta, chest:

• 10 minutes of warm-up;
• back press - wide grip (barbell, 5 sets of 5 reps);
• push-ups (3 sets, to failure);
• military press (barbell, 3 sets of 8 reps);
• dilution of arms to the sides (dumbbells, 2 sets of 12 repetitions);
• 10 minutes cool down (light exercise).

The fourth stage is also extended by 2-3 months.

Stage 5. Introduction of periodization waves

The period is similar to the previous one, but begins to include isolating exercises (from 5 to 15 repetitions for each). At the same time, the training scheme changes periodically - this is how the absence of stagnation in the working weight is achieved.

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

Hire a personal trainer or work out with a friend regularly so they can keep an eye on you to see if you're at risk of injury.

There are several benefits - the person who knows you can understand when you need or don't need a helping hand, and last but not least, you don't have to go to the first person you meet who may have attention span issues.

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

A classic example is the lying leg curl. We constantly see people who, after doing a set of exercises, sit for only a couple of seconds. Their thigh muscles are on fire, so they relax their muscles, take a few breaths and stand up. No harm here, right? False, the whole exercise puts a huge strain on knee joints virtually without any muscle support.

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

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

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

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

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

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

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

Basic training program

1. Training day. Emphasis on the chest, triceps.

1 Bench press exercises:

Incline bench press recommended. Lower the bar until it touches your chest and press up. Full amplitude, touch, smooth operation. With a ladder you rise to working approaches, working 1-3 approaches. Your maximum approach for 6-8 reps with your maximum weight, this is the first worker. The second working approach for 6-8 repetitions with a maximum weight. The third endurance work is a multi-rep set of 12-15 reps after dropping the weight off the projectile. Between them, up to 4 minutes of rest is recommended. The main thing is to recover.

If you don't want to start with the incline bench press, you can change it to the flat bench press. It's the way you like it. Both exercises are great for the top of the chest and the middle.

After the first exercise, pause for 10 minutes. In a pause, you can shake the press approach three.

2 Exercises push-ups on the uneven bars:

if you choose the first incline press, then it is recommended to do the second exercise with an emphasis on the pectoral muscles. Elbows to the side, knees up and look at the floor. If you chose the first exercise on a horizontal bench, then it is recommended to work on the uneven bars for triceps. Narrow setting elbows. Three work sets. For beginners, maybe one. 5-10 minutes recovery.

3 Arm extension exercises in the triceps block:

isolating exercises, two sets with increasing weight. Two working sets with maximum weight.

The bottom line is that basic training for mass contains 1-2 working approaches, but if you are working on endurance and fat burning, add a third multi-rep approach. 12-15 repetitions in each of the exercises.

2. Training day. Focus on the back.

1 Pull-up exercises:

choose for yourself the most priority type of pull-ups. All pull-ups work the biceps and back. The first option is on the back with a wide grip, the second option is narrow reverse grip so that the biceps work in half with the back. Do exercises in full amplitude so that it is not just work on the biceps. An exercise option is possible as follows: 1 working set with a wide grip, 1 working set with a narrow reverse grip and 1 more working set with a wide grip, but no more than three working sets.
As on the first day, a 10-minute pause for the press. Approximately three approaches.

2 bent over row exercises:

the essence of the exercise medium grip, pull the bar at an angle back, the bar along the legs, until it touches the lower point of the abdomen. Great exercise for back thickness. 1-3 working approaches. 5-10 minutes pause.

3 dumbbell curl exercises sitting on an incline bench:

you can do one working approach with supination, the second hammer. 1-2 working approaches.

The basic mass training program includes minimalism in the number of repetitions in the exercise, if you are working on relief then there may be more approaches. Then it is no longer the point of restoration and muscle growth, and most importantly in maximum energy consumption.

3. Training day. Legs, shoulders.

1 exerciseclassic squats or squats in Smith:

There are two working sets in this exercise. If you're working on endurance or fat loss, then do three sets and a third set that's energy-intensive with high reps around 15. Working sets around 6-8 reps per muscle mass.
Recovery 5-10 minutes.

2 exercises lifting the elbows to the middle delta:

three or two working sets. Lifts are carried out with a straight back, without a jerk. With maximum elbow lift.
Rest 5-10 minutes.

3 dumbbell abduction exercises:

we use the bundles of the anterior and rear delta. A very important point is that the movement should take place strictly in a vertical plane, along a line passing through the shoulders (not forward, not back, but strictly to the sides), and as soon as your ELBOWS are at the SHOULDER LEVEL (not higher, namely at the SHOULDER LEVEL), exhale and return your hands to their original position.

Thus, the basic training program contains not only weight gain, but also develops endurance with fat burning. It all depends on what goals you are pursuing.

Recommendations: Three day split per week. Between them 1-2 days of recovery. Three exercises per split. 1-2 warm-up sets. 1-2 approaches for mousse, 1-3 for fat burning. 6-8 reps with maximum weight per mass. 13-15 multi-rep for fat burning.

The basic training program is suitable not only for experienced natural athletes. Everything varies in approaches and the number of repetitions performed.

• The training program for beginners is usually calculated for one year. Its modification occurs constantly - both in the direction of complication and progression, and in terms of periodic change of schemes.
• Never strive to achieve a certain result in an excessively short time frame. The body needs time to adapt to stress. In addition, the gradual increase in intensity has a beneficial effect on health - strengthening not only the muscles, but also the cardiovascular system.
• When starting training, at first, do not include daily workouts in your schedule for classes. Practicing every other day (approximately 1 - 1.5 hours) for a beginner is more than enough.
• In fitness training for beginners, it makes no sense to introduce specialized pumping exercises for one specific muscle. This is not the task of the first week or even the first month - because first you need to work out the basic programs with the formation of all muscle groups as a whole.

Coaches Mistakes

For beginners, the training program is important, and it is unacceptable for a beginner to make it himself if he does not have the proper experience and knowledge.

The literacy of the compiled program will determine the result to which you will come. However, people working in fitness clubs are not always gurus in their field.

A beginner, unfamiliar with the world of iron, focuses on the size of the muscles and the relief of the coach's figure. That is, the healthier the coach, the more he will inspire confidence. The beginner does not know that impressive dimensions could be achieved through the use of steroid drugs, pharmacology. That is, the coach has reached good results, but to tell how to achieve something without chemistry - he can, alas, not always.

This is the main problem - an experienced jock is not always an experienced coach. He may recommend a chemist program that is not suitable for straight athletes. In the case of chemists, the program will work great, and in the second case, the beginner will waste time, will not achieve the desired result. He wanted a biceps of 50 cm, and received an increase to the existing result of only 1 cm. Without knowing these subtleties, you might think that the beginner has bad genetics, or he did the exercises incorrectly. But it's not.

Therefore, turning to a person for a program, focus on the fact that you are interested in natural weight gain.

Irresponsible attitude to the health of a beginner

Many people suffer from back pain. They are advised to strengthen their backs, start going to the gym. This correct recommendation because you need to train your back and abs. Then the load on the spine will be less, the pinched nerves will pass. Muscular corset will create comfortable shock absorption when jumping and moving.

What do coaches do: a person complained about lumbar osteochondrosis or a hernia. And they told him. You probably already know how this will all end.

Of course, with careful attention from the instructor, everything will be fine, a person will be able to treat his back. But in some cases there is no such control, most beginners walk in the gyms on their own. Beginner and deadlift - an explosive mixture, after the explosion of which there is an injured lower back.

The same applies to squats. Wrong technique, haste with the choice of weight - and now, the beginner is already at the appointment with a neurologist.

Basic training program for beginners what, why and why

As you know, recently the project has the opportunity to draw up individual programs workouts. So, you said that this topic is interesting for you, and therefore I decided to periodically sketch out various ready-made training schemes that you can use in the gym. From time to time we will review all areas of bodybuilding, athlete levels and their corresponding programs. Well, we will begin our first acquaintance with studying the basic training program for beginners.

Actually, stop pouring water 🙂 let's get to the point.

Note:

For better assimilation of the material, all further narration will be divided into subchapters.

Newbie PT Features

Each program has its own characteristics, i.e. a strategic scheme for its implementation - what follows what, what time of rest, and so on. That's what we'll talk about. The first step is to decide on the answer to the question: who is the newcomer.

Answer: this is a person who, for whatever reason, decided to go to the gym / fitness room without any clear strategy and tactics, what and how he will do, and his continuous training experience ranges from 1 before 6 months. He has no neuromuscular coordination, and the body's ability to recover from stress is extremely low. I note that we are not talking only about young ladies or only males, it can be young ladies and “people for ...”, in general, everyone who has decided to change their physique, but do not know where to start and what training program to work on.

So, congratulations to Sharik, you are a dumbass! You with the honorary title of newcomer! You should not be ashamed of it somehow and add experience to the work book in order to appear more advanced in the eyes of others. Everything will come and everything will be, the main thing is that you took the first step - you made a decision and came to the hall, but then time will tell, history will tell.

Now that we have decided on the status, we can move on to the training guidelines that every beginner should follow. These include:

• classes 2-3 once a week;
• work scheme - work on the whole body without separation of muscle groups;
• low volume training;
• exercises are basic or conditionally basic, with a minimum inclusion of isolation-training exercises;
• little variety of exercises;
• lack of “shocking” techniques () of working with muscles;
• focus on smooth and consistent progression of weight.

All of these guidelines aim to achieve the often identical and specific goals of newcomers.

The main goals of the training program for beginners

In general, the tasks of beginners who come to the gym for the first time are similar. Of course, someone is interested in losing a little more fat or gaining muscle mass, someone wants to become stronger, but in general everyone wants to get out beautiful body and healthy look.

So, these are not quite true goals that a beginner should set for himself. Of the girls, most want to lose weight, of the guys - to gain weight. (get bigger), get stronger. When you come to the gym for the first time, you need to set a “banal” goal - to get better from workout to workout.

In a more detailed form, this can be expressed as follows;

• development of general fitness - the ability of the body to “better” endure loads and better recover from stressful stress;
• improving muscle coordination and performing exercises in the proper form;
• improving performance - increasing the volume of training in comparison with the initial value;
• an increase in the basic level of strength indicators, an increase in endurance.

For a beginner, it is these goals that are important, and achieving them allows you to bring others closer - an increase in muscle mass, a decrease in fat, an overall improvement in well-being and health as a "side" effect. Therefore, try to focus specifically on the “banal” goals – to become better today than yesterday, and the rest will catch up. We pulled ourselves up on Wednesday one more time than on Monday - excellent, they began to work out the entire program for 50 minutes (compared to previous 60 ) and less tired - great!

That's all, now let's move on to the practical part.

1. When doing basic training programs in the gym, pay more attention to rest and recovery. It makes no sense to train every day - your muscles and ligamentous apparatus are still not ready for this, sooner or later it will end in injury.
   2. Don't put squats and deadlifts on the same day. This will be too much stress on the lower back and extensors of the spine.
   3. Take a day or two of complete rest after training a priority muscle group. This will help speed up recovery and growth.
   4. Time your rest between sets. Try to rest no more than one and a half minutes, in squats and deadlifts, this time can be increased to 3-4 minutes.
   5. Focus on the technique of the exercise and the sensations of muscle contraction, and not on the working weight. Without technique, weight means nothing.
2. Adjust your workouts to fit your schedule. For example, if Saturday is your day off, on which you can sleep longer and eat more, and, therefore, better recover, then it is better to put the hardest workout on Saturday.
3. Don't forget to periodize the load. Monotonous training always leads to stagnation. If you feel that you have stopped growing and becoming stronger, you need to make adjustments to your training process. Train hard for one week and light for the next, dropping your weights by 30-40% without going to failure. This will give your muscles, joints, and ligaments a rest from heavy weights, and this will lead to more progress in the future.

Training

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

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

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

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

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

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

We want to introduce you to the basics, so we will focus mainly on classical exercises. Once we master these more simple exercises, we're taking it to the next level with a new focus on more complex, multi-joint exercises

Now it is more important to learn how to perform the exercises correctly and achieve the right feel for each exercise, rather than lifting as many weights as possible.

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

When doing exercises such as high pulldowns or dumbbell side raises, it is especially difficult to get the right muscle to work if you use too much weight.

How to start exercising in the gym

Stage one - REGULAR aerobic training

They decided to go to the gym, but for a hundred years they did not do physical education. Take your time to start training with iron, start with aerobic exercises. Running, swimming, skiing, skating, etc. are suitable for this purpose.Before aerobic training be sure to warm up: warm up the muscles, move the joints. The main task is to improve blood circulation in the muscles, warm up the ligaments and stretch the joints.

This period will prepare the body for high intensity workouts in the gym. If you are simultaneously fond of another sport (for example, wrestling, hand-to-hand combat, swimming, etc.), then the first period can be omitted.

The duration of the stage is 4-6 weeks.

Stage two - light strength training

After going through the first preliminary step, it is possible to proceed specifically with strength training with weights. Set aside 10 minutes before starting your workout. To warm up, and only after it proceed to the main exercises.

Use additional weights in exercises. Find a working weight with which you can master all the planned repetitions. All exercises begin with the first warm-up set of 10 reps with approximately 50% of your working weight.

Do 3 sets of 8-12 reps for each exercise.

The duration of the stage is 6-9 weeks.

As practice shows, training 2-3 times a week is optimal for the vast majority of people. But, alas, the majority of people do not have the opportunity to independently draw up a training program for themselves (in most cases, due to lack of knowledge).

Stage three - basic strength training

An example of a basic weight training program

Monday: biceps, back

• Warm up 5 minutes
• Deadlift 1 set x 12 reps; 1×10; 3×6
• Pull-ups 4×8
• Dumbbell row with one hand in an incline 3 × 8
• Lifting the bar for biceps while standing 3 × 10
• Hammer curls for biceps 3 × 10

Wednesday: legs, abs

• Warm up 5 minutes
• Barbell squats 1×10; 1×8; 3×6
• Deadlift on straight legs 1×10; 1×8; 3×6
• Hanging leg raises on the horizontal bar 3×20

Friday: chest, shoulders, arms

• Warm up 5 minutes
• Bench press 1×10; 1×8; 3×6
• Dumbbell laying at an angle 3 × 10
• Bars 2×15
• Barbell row to the chin with a wide grip 2 × 15

Remember! The program must be changed periodically so that the muscles do not get used to it, ideally, you can work on one program for 6-9 weeks. Then modify the program or select a new one.

The training program presented here for beginners, which is based on basic exercises, since it is basic exercises that can build muscle mass.

You can take the given training program. Or you can repost the post on my VKontakte wall and get a small book with a dozen examples of training programs for naturals from beginner to advanced athlete.

Basic training program for horizontal bars and parallel bars

Two chest exercises and two back exercises. We will work well on the bottom and middle of the chest on the uneven bars, and the widest on the horizontal bar.

1 exercise super set on the horizontal bar and parallel bars:

We start with push-ups on the uneven bars. Elbows to the side, knees bent, look at the floor. This technique works well on the chest.

As for repetitions, everything is the same as in the gym. If you have a goal of endurance, then the number of repetitions to the maximum. If the goal is muscle growth, 8-15 reps with weights.Rest 30-60 seconds.

We turn to pull-ups on the horizontal bar. The grip is wide, the narrower the grip, the more the chest turns on, but our task is to load the chest on the uneven bars, and on the horizontal bars on the back. The principle of repetitions is the same as on the uneven bars. A good basic training program is that all exercises are performed without jerking, smoothly with the correct technique for muscle growth or endurance.

How to increase pull-ups on the horizontal bar

Why can't we talk about exact repetitions in an exercise. Because everyone's preparation is different. Therefore, if the basic training program is aimed at burning fat, then working approaches are performed to the maximum. If the growth of muscle mass is 6-8 repetitions with a ratio. That is, select the weight so that the number does not exceed 8.
Rest 2-5 minutes.

2 push-up exercises:

Push-ups should be as deep as possible in order to stretch your chest as much as possible. Endurance work maximum repetitions, muscle growth 6-8 with weights.

After push-ups, rest for 30 seconds. The next exercise in the set is Australian pull-ups. During such pull-ups, you should not bend back. We focused, brought the shoulder blades together and began to perform the exercises. Endurance maximum reps, growth 6-8 with weights.

3 squat exercises.

I think there is no need to talk about the execution technique. This is the main basic exercise. Three sets to the max. Or 6-8 with weights.

Next, rest for 5 minutes and move on to the first super set. Starting the second round of our workout. There are three such circles.

Thus, we have a complete effective bass training program. 2-3 such workouts per week will positively affect your endurance or muscle growth.

Basic training program horizontal bars and parallel bars general recommendations

Nice outdoor workout. Does not require additional equipment. If your goal is to burn fat, it is recommended to run 20-40 minutes before or after your workout. Don't forget a good workout. Also the correct execution technique. Observe recovery time between exercises and sets. As for the repetitions, I think they figured it out. For burdening, you can use any improvised means, as an example, 5 liter bottles of water.

Here is such a great basic training program that is not inferior to training in the gym.

Diet

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

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

Increase your protein intake. Muscles are protein, and in order for muscles to repair effectively, your body needs building materials. Try to include leaner, protein-rich foods such as chicken, tuna, lean beef, low-fat milk, and tofu in your daily diet.

If you are like most people, you are not eating enough fruits and vegetables. If you're not a fan of wholemeal bread and don't eat bran flakes for breakfast, chances are you're not getting enough fiber.

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

The importance of water cannot be overestimated. If you are dehydrated, you cannot function properly.

Negative effects range from lethargy and fatigue to headache and nervous breakdown. Make sure you drink enough water, not coffee and soda, throughout the day, even on non-training days.

Try to split your meals into several small meals.

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

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

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

However, unlike in a car, you cannot fill up a full tank and leave it until the morning. Instead, large portions of carbohydrates at night will be processed by the body and stored as body fat, if there is no immediate need for additional energy.

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

Initial training process

The first few months of the beginner's program in the gym includes honing the technique of performing movements. That is, the weight should be small, the work is not to failure. The exercise itself should be performed slowly, in strict technique. In order not to waste time while “learning” the technique, after training the technique, you can do alternative, “finishing” exercises, but without fanaticism. So, for the bench press, it will be push-ups on the uneven bars, for the squat - leg press, for the deadlift - pull-ups. All this time you are working at a minimum of your strength, also minimally increasing the weight on the bar (by about 2-3 kg). Only after 2-3 months you can start more intensively, but at the same time slowly increase the load in training.

In the period when you are just learning the technique, as well as for about 5-8 more months, the gym program for beginners involves doing all the basic exercises together, 3-4 sets, plus “finishing” and isolation in the amount of 1-2 sets for the entire workout. The body of a beginner is able to recover quickly enough after exertion, so this approach is fully justified. After 8-12 months or earlier, when the weight stops growing, you can start splitting - dividing the workouts of each part of the body into separate days. The best option will:

• 1 day - squat
• Day 2 - bench press + parallel bars
• Day 3 - deadlift + pull-ups

Basic exercises you need to perform in 5 sets, for 8 repetitions. Pull-ups and bars - optional, in the amount of 1-3 sets for 6-8 repetitions. Subsequently, the number of repetitions in basic exercises can be reduced to 5, so it will be possible to progress for a sufficiently long period of time. Do not immediately take a lot of weight, which you can master for 5-6 repetitions. The best option would be a smooth but steady increase in weight, and reducing the number of repetitions can be done about once every 3-4 months. After the weight stops growing at 5 repetitions (it is understood that you have been training for a long time, follow the strict technique of performing exercises), you can move on to the cycles, but this is a separate topic that occupies an entire article, and will not be useful to you in the future.

• Squats.

Bench press.

Basic exercise program

Day 1

Squats
rest: 120 seconds
4 approach to 5 repetitions

Squats with a barbell on the chest
rest: 90 seconds
3 approach to 6 repetitions

Superset:

Kettlebell squats (goblet)
rest: 60 seconds
3 approach to 10 repetitions

Lunges back with dumbbells (reverse lunges)
rest: 60 seconds
3 approach to 8 repetitions

Day 2

Bench press
rest: 120 seconds
4 approach to 5 repetitions

Dumbbell bench press
rest: 90 seconds
3 approach to 6 repetitions

Superset:

Bent over row
rest: 60 seconds
3 approach to 10 repetitions

Incline dumbbell row
rest: 60 seconds
3 approach to 8 repetitions

Day 3

Deadlift with barbell
rest: 120 seconds
4 approach to 5 repetitions

Traction in a power rack
rest: 90 seconds
3 approach to 6 repetitions

Superset:

Romanian deadlift
rest: 60 seconds
3 approach to 10 repetitions

Romanian deadlift
on one leg; rest: 60 seconds
3 approach to 8 repetitions

Day 4

Military bench press
rest: 120 seconds
4 approach to 5 repetitions

Seated Dumbbell Press
rest: 90 seconds
3 approach to 6 repetitions

Superset:

Pull-ups
rest: 60 seconds
3 approach to 10 repetitions

Traction to the face
rest: 60 seconds
3 approach to 12 repetitions

Technology, technology and more technology

The first month is devoted to studying the patterns of basic movements, honing the technique, the ability to feel the working muscle and determine the appropriate working weight for each exercise. After the warm-up sets, which should never go to muscle failure, you will perform 3-4 working sets with the intended reps listed in the training plan.

Understanding the relationship between load and reps is essential. While it seems obvious that the higher the weight, the fewer reps you can perform, during the first month you need to figure out the weight with which you can perform exactly 12 reps, no more. If you put too much a light weight and you can do more than 12 repetitions, in the next approach, add a load.

You have to make sure that on the last rep or two you have a very hard time and you are working on the verge of failure. If in the last one or two repetitions you start to neglect the correct technique, this does not count. The burden is still too great for you.

Mass gain program 3 training days

The optimal training regime for beginners will be classes every other day, with such a schedule and correctly selected loads, muscles, ligaments and joints are perfectly restored. Which favorably affects the overall progress and helps to move towards the goal faster.

Three day program workouts for gaining muscle mass can be performed on any convenient days of the week, subject to the main rule - there should be one day of complete rest between workouts.

A prerequisite for progress is to take a rest day between two workouts.

A beginner who has crossed the threshold of the gym initially needs to accustom his body to loads, develop the correct technique for performing exercises in order to avoid injuries in the future. Therefore, it is worth starting with small weights, but in a large number of repetitions 12-15 repetitions per approach. It is worth working during this period in the circuit training mode, when the whole body is worked out at a time in one lesson.

Further, when the body is drawn in and stronger, and the correct technique for performing the exercises is mastered, you can switch to split training and gradually increase the working weights. In split mode, mass training is also performed 3 times a week, but it involves working out individual muscle groups on different days.

Popular split workout routine:

Mon. - chest, biceps

Wed - legs, shoulders

Fri. - back, triceps

Let's divide our weight training program into two periods - introductory and basic.

In the introductory period, we work for 12-15 reps per set with a margin of one rep in each working set. Rest between sets 1-2 minutes. Exercises are performed under control and preferably under the guidance experienced trainer. The purpose of this period of training is to adapt the body to the loads, learn to feel the body, and master the correct exercise technique. The duration of the introductory period is 3-6 months, depending on the level of preparedness, there are also those who have never tried push-ups from the floor.

The main task of the introductory period is the adaptation of the body to loads and the development correct technique performing exercises.

In the basic period of training, we do the main thing - we grow our cherished mass. To do this, we work for 6-10 reps per approach, rest between sets until full recovery of 2-3 minutes. The weight is selected so as to perform a given number of repetitions, but the last should be at the limit. If in 2 approaches you were able to complete the specified 6 repetitions, and in the third one you barely mastered 4, then this working weight is great for you and should be reduced. The duration of the base period is not limited, while progress is being made, nothing needs to be changed, then your experience will tell you how to make adjustments. The main thing is to learn to feel, your body and your muscles.

Now the important question is how to progress? You need to increase the weight gradually, it is desirable to have a step of 1-2.5 kg no more, for a deadlift you can walk 5 kg. That is, everything was done according to plan in training, and with a margin, on the next increase the weight by one or two kg.

Before each workout, a warm-up is required in the form of general GPP, swings, rotation of arms, body, legs, head, torso, you can pre-run on the track or pedal on an exercise bike at a moderate pace for 5-10 minutes.

And now let's move on to the training schemes, the first digit is the number of approaches, the second is the number of repetitions. Approaches and repetitions are indicated working, excluding warm-ups, of which there must be at least 3, including a warm-up with a barbell.

Introductory period (a given cycle of exercises is performed 3 times a week)

1. Squats with a barbell on the shoulders - 3x12
2. Deadlift or Romanian deadlift on straight legs - 3x12
3. Bench press - 3x12
4. Lifting the bar for biceps while standing - 3x15
5. Pull-ups on the bar with a wide grip - 2-3xmax
6. Push-ups on uneven bars - 2-3xmax
7. Bench press standing from the chest, he is also an army bench press - 3x15

Base period

Workout 1

1. Bench press - 3x6-8
2. Lifting the bar for biceps while standing - 4x10
3. Rod pull to the belt in the slope - 3x10
4. Any exercise on the press - 3xmax

Workout 2

1. Squats with a barbell on the shoulders - 3x6-8
2. Barbell bench press standing from the chest, he is also an army bench press - 3x10
3. Any calf exercise
4. Any exercise on the press - 3xmax

Workout 3

1. Deadlift or Romanian deadlift on straight legs - 3x6-8
2. Pull-ups on the crossbar with a wide grip - 3xmax
3. Bench press with a narrow grip - 3x8-10
4. Push-ups on uneven bars with weights - 3x10
5. Any exercise on the press - 3xmax

The third day

The program is slightly transformed:

1. Warm up.
2. Legs: squats with a barbell, extension and flexion on the simulator.
3. Shoulders: breeding dumbbells in an incline, abduction of arms on the Peck-Dek simulator.
4. Press.
5. Stretching.

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

In addition to the warm-up, at the beginning of the workout, warm-up approaches with an empty neck will not be superfluous. You need to do them not before each exercise, but before starting to train a particular muscle group. 10-20 repetitions will be enough for the muscles to be enriched with nutrients that are known to come with blood.

Above, a standard training plan was considered, in which each muscle group processed on a given day. But there is another method. According to him, the whole body trains in a complex way - in one trip to the gym. For beginners, this approach is also very effective. Let's take a look at it for comparison.

Schedule

The first thing you need to understand is that all workouts are strictly on schedule. For a beginner, training 3 times a week for all muscle groups is best. Moreover, they should be performed in the format of the form "1-2-1 2-1-2". This designation implies that you have only 2 types of training, which are alternately repeated for 2 weeks, and then everything starts over again. To make it clearer, take a look at this graph:

Week 1

• Monday: first workout
• Tuesday: rest
• Wednesday: second workout
• Thursday: rest
• Friday: first workout
• Saturday: rest
• Sunday: rest

Week 2

• Monday: second workout
• Tuesday: rest
• Wednesday: first workout
• Thursday: rest
• Friday: second workout
• Saturday: rest
• Sunday: rest

As you can see, there are only 2 types of workouts that replace each other, and between them there is 1 or 2 days of rest. There is no difference on which days you will train: Monday-Wednesday-Friday or Tuesday-Thursday-Saturday, the main thing is that there is a day of rest between classes and 2 days of rest after three classes.

That's about all there is to say about the schedule. Now is the time to move on to the exercises. And there are 2 options here.

Conclusion

Training for beginners in the gym can turn into sheer stress if there is no reasonable approach to classes and an experienced mentor. At first, most likely, nothing will work. Therefore, you should be careful if you decide to go to the gym. For beginner men, this path will be easier than for women. But the representatives of the weaker sex are also good at sports, there would be a desire

Today we learned what difficulties await a beginner in the gym and what exercises should be paid attention to at first.

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To achieve the goal of gaining mass, girls need to create and adhere to a training program so that they can attend sports 3 times a week.

A training program that is designed for 3 times a week is most suitable for gaining mass. Moreover, the exercises for the fair sex are slightly different from men's occupations. Unlike women's workouts, men's exercises are performed with faster approaches and an increased number of repetitions.

During the week, you can change the schedule of visiting the gym. The only point is that classes are recommended to be carried out every other day so that the body can adapt and relax.

The gym is allowed to be replaced by group classes once a week. Also, gynecologists recommend giving up training in the first days of the menstrual cycle, because the organism this moment is going through a stressful situation, and a pass of 2-3 days will not affect the physical condition of the girl in any way. The training itself can be built in different ways.

In the initial period, the training program is built in such a way that all classes 3 times a week are carried out with a load on all the muscles of the body, and not with an emphasis on a separate group on a specific day

Some experts recommend working out the entire body in one session, while others advise paying attention to only a few muscle groups. But in any case for beginners, it is advisable at the initial level to choose those programs that are aimed at the whole body, as such training can help to dry faster.

Introductory period for beginners

It is very difficult for beginners in the field of weight gain. The introductory period is necessary for the full adaptation of the body to the loads and the recommended type of nutrition. The duration of the adaptation process for each girl is individual (3-4 months are enough for some, while others need six months of grueling training).

In fact it all depends not only on the level of preparedness of the body, but also on the technique of performing exercises(you can do 30 squats, which will not bring any benefit, or you can do the right 10 squats, from which the muscles will “burn”). During this period, you need to establish sleep and start eating right.

Girls are advised to alternate strength training with cardio. At the same time, do not forget about the rest between sets (the optimal recovery time is 30-60 seconds).

An example of a workout for a beginner athlete:

1. Squats classic - 15 times.
2. Plie squats - 5 times.
3. Squats "sumo" - 5 times.
4. Push-ups from the floor - 3 cycles of 6-8 times.
5. Deadlift on legs - 3 cycles of 4-6 times.
6. Plank - 20-30 seconds.
7. Press - 20 times.

This timed workout will take less than 20 minutes a day, but thanks to these exercises, you can easily tone the body.

Base period

After the introductory period, the muscle building process begins. This period is called the base period due to the results achieved. Training at this time is toughened and divided into more repetitions (up to 8-10 repetitions). Rest is increased to two minutes.

Exercises are now done with weights (barbell, dumbbells, etc.). If the exercises are too light, it is recommended to choose a barbell with a large weight.

Nutrition for weight training

In addition to drawing up the right training program, girls need to improve their nutrition and decide on the foods that need to be consumed so that training 3 times a week is not in vain. If you eat fatty unhealthy foods, then the muscles will not be noticeable under a pile of fat on the body.

To emphasize the muscles on the body, it is desirable to lose weight and adhere to special dietary rules. The right choice there will be a replacement for sweets complex carbohydrates. Refusal of flour products will only benefit.

It should be remembered that you need to eat foods rich in carbohydrates (for example, cereals) for breakfast. It is also desirable during weight gain to take a special look at the important role of protein foods. An excellent example of such food are eggs, breast, cottage cheese and other dairy products, as well as different kinds fish.

If it is not possible to often buy and cook protein foods, you can buy different sports supplements, including protein. As for the number of meals - you need to eat at least 5 times a day in small portions.

Warm-up exercises

A warm-up is a mandatory procedure before performing the main set of exercises.

The main warm-up exercises include:

1. Rotation of the head, shoulders, hands, torso.
2. Tilts, jumps.
3. Swings and lunges with legs - great exercise pelvic girdle workouts.
4. Lifting on toes - warming up the calf muscles.
5. Easy running (3-4 minutes).

Without a warm-up, it is extremely dangerous to start your workout, as you can pull the muscles.

2 weekly workout options

Experts advise building your training program so that only a certain muscle group is worked out in 1 day.

Let's say a girl goes to the gym on Monday, Wednesday and Friday, then her training program 3 times a week will be as follows:

First option:

1. Training for the development and strengthening of the muscles of the legs and shoulders: squats with a neck on outstretched arms - 2 sets of 15 times; pull-ups on the crossbar - 18 times (can be divided into several approaches); bench press - 6 times for each area (legs and shoulders).
2. Training for the development of the muscles of the back and triceps: flexion and extension of the arms with dumbbells in an inclination forward - 12 times for each arm; bench press (if it's very hard, you can only take the bar) - 7 times; flexion and extension of the arm behind the head (you can take dumbbells or another type of weighting) - 7 times for each arm.
3. Training for the development of the muscles of the chest and biceps: french press(take only the neck) - 10-12 times; plank - 40 seconds; push-ups - 10 times; lifting the barbell (in a standing position) - 2 to 8 times; mixing and distributing straight arms with dumbbells - 8-9 times.

Second option:

1. Training for the development of the muscles of the legs and the press: any squats with weighting - 18 times; press - 25-35 times; plié squats with dumbbells - 16-18 times; lunges forward and backward - 12 times on each leg.
2. Training for the development and strengthening of the muscles of the chest and triceps: plank - 30-45 seconds; reverse push-ups- 10-12 times; pull-ups on the crossbar - 20 times; chest press - 8-12 times.
3. Training for the growth of the muscles of the back and shoulders: pull-ups (arms at such a distance that an angle of 90 degrees is obtained when pulling up) - 6-8 times; deadlift - 20 times; rod pull to the chin (another option - to the belt) - 12-14 times.

Increase in power parameters

During the period of mass gain, girls often need to attend strength training, which is aimed at developing either the whole body or a specific muscle group. It often happens that after some time intense training, exercises are easier and do not bring those significant results as before.

Therefore, to increase the effect on the muscles, girls need to gradually increase the weight of their weighting agents. At this time, the girl's strength parameters increase, and training becomes more effective. There are programs for mass and strength, which differ greatly from each other in execution technique.

For example, rest during a strength workout is about 3-5 minutes, while a mass workout is only 1-2 minutes. There are general recommendations that are suitable for any type of training - these are various supplements sports nutrition.

A mixture of a huge amount of protein and carbohydrates is suitable for both muscle growth and strength gains.

Are isolation exercises necessary?

Many girls who follow their training program and go to the gym 3 times a week often ask the trainer about isolation exercises. Such exercises are designed to increase blood flow to the muscles, so that a sufficient amount of hormones and other components necessary for growth enter the muscle tissue.

Some experts believe that isolating exercises help to increase mass. But do not forget about the importance of basic exercises for a girl, because basic and isolating exercises will not work without each other.

Isolating exercises complement the effect of the basic ones, so experienced specialists compose their training program so that for each lesson, in addition to the basic exercises, there are an additional 3-4 rows of isolating ones.

Rest between sets

In order to fully consolidate the result of the exercise performed, trainers strongly recommend adhering to a certain amount of rest. According to the theory of specialists, it is the formation of lactic acid in muscle tissue contributes to their growth. Therefore, to rest during strength training for mass, it is recommended to reduce the rest time to two minutes.

The minimum rest time must be at least half a minute. Based on various previous studies, it is a short rest interval that is suitable for releasing the right amount of growth hormone into the blood. Testosterone is essential for muscle growth. However, there are other studies whose results contradict the previous expression.

According to the findings of scientists, during a short rest, a large amount of cortisol is produced, which in turn prevents active muscle growth. That's why you need to know optimal time rest between exercises, because through ignorance a person can waste his time and money in vain.

In the process of gaining mass, girls often resort to special nutrition, the basis of which is protein food. To speed up getting desired result, experts recommend supplementing special additives that help you get the best results.

Among the popular sports nutrition supplements, trainers distinguish:

What to do if there is no result

It happens that girls after a month of training in the gym do not notice any shift to the planned levels.

Experienced specialists have identified several errors and ways to solve them:

Sleeping mode

Sleep plays an important role in the mass gain process. The ideal amount of sleep is in the order of 8-9 hours per day. During sleep, a person produces the most important hormones and assimilates the protein so necessary for muscle growth. At this time, the muscles have the opportunity to completely relax, and the body can restore its strength.

Experts assure that in order to gain mass, it is desirable to adjust the sleep mode, as well as the meal time.. It is also advised to sleep in the daytime after training and the main meal.

To restore sleep patterns, as well as avoid insomnia, you need to attend sports in the morning, and eat light meals for dinner.

Nutrition, sleep and exercise itself are of key importance during the period of mass gain. Visiting the gym only 3 times a week, according to the built training program, and adhering to proper nutrition, any girl can really succeed.

Video training programs 3 and 2 times a week for girls

The program of training in the gym for girls:

Training program 3 times a week:

Training program in the gym 2 times a week:

The formation of a strong athletic body begins with basic exercises that create the basis of the muscular skeleton, stimulating mass gain.

The growth of volumes depends on the complex load of all parts of the body and the involvement of all types of muscles using large weights.

This point is important, since only working with heavy shells allows you to increase the production of testosterone, which leads to muscle building.

Basic exercises for gaining muscle mass for men

Base - a series of elements that form the basis of any workout, regardless of who we are talking about, professionals or beginners. The class schedule should include at least one exercise of this type. Beginning athletes in their mass pumping can only use a clean base without insulating elements.

Basic chest exercises:

1. Lying barbell lift.

A multi-joint exercise that involves working with free weights and loading the muscles of the chest, triceps and frontal deltas. Suitable for both beginners and experienced athletes.

• lie with your back on the horizontal surface of a sports bench, firmly fixing your feet on the floor;
• reduce and press the shoulder blades to the support, naturally bend in the lower back;
• with a wide grip, grab the neck of the projectile, which is at eye level;
• tighten the neck muscles and smoothly lower the bar to the chest;
• after touching, raise the bar up, avoiding the amplitude skew towards the legs;
• fully unbending the elbows, fix for 2 seconds;
• lower the bar again to the line of the chest.

The breathing technique in this case is as follows: exhale - rise - hold the breath - lower - inhale.

Features: you can’t linger at the bottom point or lower the bar to the chest (only touch), when squeezing, you can push your legs harder without bending your lower back, you shouldn’t work immediately with large weights.

Quantity - 3-4 sets, in each from 6 to 12 times.

1. Incline bench press.

The musculature of the lower chest, the front bundles of the deltas are being worked out. This is one of the few exercises that allows you to overcome the plateau - the lack of growth in physical parameters and indicators.

• sit on an inclined sports bench (35°-45°), grab the bar with a wide grip and straighten your arms with the projectile;
• while inhaling, lower the barbell to the upper chest, touching and holding for 1 second;
• exhaling, squeeze the bar up, returning to the PI.

Features: when squeezing, it is necessary to lean on the heels, maintaining the deflection in the lumbar zone, the projectile should not “walk”, its position is clearly parallel to the floor, the rise is 2 times longer than the lowering.

The number of rounds is 3-4, each with 8-10 repetitions.

Also, a 3-day mass workout can include such basic elements as a bench press or breeding dumbbells and a pullover.

Be sure to check out:

Detailed training program own weight at home

Exercises to train the muscles of the back and legs

1. Pull-ups with a wide grip.

The exercise is aimed at the development of many groups, but primarily on the latissimus dorsi and biceps of the shoulder.

• take a wide grip on the crossbar;
• cross your feet and feel the tension of the press;
• sharply tighten the chin, going beyond the line of the crossbar;
• fix for 2 seconds;
• slowly return to IP.

Alternatively, you can use a reverse grip. Swinging to the mass, you can try to work with weights. To do this, you need an athletic belt with a special suspension on which metal pancakes or weights are fixed. You can also use leg weights.

The number of sets and repetitions is 4/5-8.

1. Deadlift.

Used to increase mass and strength. The process involves more than 70% of the muscles that are responsible for taking weight or maintaining balance. Among them are the muscles of the back, buttocks, legs, hands, forearms, trapezium, abs and calves.

• placing your feet slightly wider than shoulder line, stand up straight with your feet parallel;
• tilt the body (until an angle of 40-45 ° is formed), move the pelvis and create a slight deflection in the lower back;
• bend your knees and take the bar with a standard grip (palms facing you);
• slowly straighten your legs first, then your back;
• fix for 2 seconds;
• return to starting position.

Upon reaching the peak of the lift, the shoulder blades are brought together, and the support is made on the heels. As a warm-up, you can do 10-15 squats with an empty neck, and then move on to the main training of 3-4 sets of 6-10 repetitions each.

1. Squats.

The gluteus, calf and thigh muscles are pumped, as well as the back (extensors) and the muscles of the press.

• place the bar on top of the trapezium, spread your legs shoulder-width apart, strain your back, pull your elbows back;
• while inhaling, start a slow squat, making sure that the socks do not go beyond the line of the knees;
• while inhaling, rise to the PI.

Features: the deflection must be maintained in lumbar, the pelvis is slightly retracted when lowering, the squat is implemented more slowly than lifting.

The number of approaches is 3-5 / 6-10.

Increasing the mass of the legs and back, you should also look at the following main elements:

• tilt bar pull;
• pull of the block behind the head;
• toe lifts.

Basic exercises for the muscles of the arms and shoulder girdle

1. Push-ups on the uneven bars or horizontal bar.

During execution, the arms, chest and shoulder sections are well pumped.

• fix on the crossbar, cross your feet;
• while inhaling, slowly begin to descend until you reach elbow joints angle of 90°;
• bringing the shoulder blades together, fix for 1 second;
• as you exhale, rise, returning to the IP.

Features: during push-ups, you need to strain the muscles of the core, press the elbows to the body, and strictly fix the shoulders.

The number of sets is 4 x 8-12 times.

1. Bench press for biceps.

Exercise to increase the mass and strength of the forearms, frontal deltas, wrists and biceps.

• grab the bar with an average reverse grip, legs apart shoulder-width apart, and elbows placed next to the body;
• on exhalation, start lifting the projectile due to the traction force of the biceps;
• having reached the shoulder line, fix for 2 seconds;
• while inhaling, return to PI.

Features: fast rise and slow lowering, movement, smooth without jerks, it is not necessary to straighten the arms to the end.

The number of rounds is 3 x 6-10 repetitions.

1. Pull to the chin.

An element aimed at pumping the triceps muscle of the shoulder.

• stand up straight, put your feet shoulder-width apart;
• take the bar with a reverse grip;
• bend your arms, starting to move your elbows from the hips up and pulling the bar to the line of the chin;
• fix at the peak point for 2 seconds;