Friends, hello everyone. In this article, I compiled training programs on bodybuilding based on the principles and articles of this resource. I guarantee that, holding the diagrams of these schemes, you will finally be able to quickly increase muscular weight.
On my virgin, building muscles - the work is intellectual, rather than physical. It is important to clearly think about everything and plan. And the better you do, the better results will achieve.
Therefore, I was so carefully, I prepared this lesson in which I will tell and show absolutely everything.
What to have with you in training?
- Training Diary + Handle or Fitness Application for Bodybuilding Atletiq
- Water (normal without gas 1-1.5 liters, at its discretion)
1) Training Diary (Step No. 1 Specifications - Pledge of Success!)
The essence of the diary: Manage muscle growth. The growth of muscle mass is constantly progressive load. In order to be a progressive load, you need to control your working weights, repetition, approaches, write everything into the diary and see what yes, how!
In this scheme, we will use such a load progression (see below explanation)
1st method. Suppose, on Monday, you work in the bench press of the rod on an inclined bench 50 kg to 6 times, it means that you have to make 50 kg to 7 or 8 or 9 or 10 of the repetitions (depending on your strength) . In any case, if you have done one or two or three repetitions more than the previous one, then your task is made.
OUTPUT: On that week there were 50 kg 6 times, this is already 7 times or 8 or 10 (depending on how much you have it) \u003d load progression \u003d muscle growth.
2nd method. Well, we reached 12 repetitions in the bench press on an inclined bench. That is 50 kg 12 times. The next progression will consist of an increase in working weight, and not repetitions. That is: 52 kg per 6-12 repetitions, you can see no longer 50, already 52 \u003d the progression of weights (so, let's say, it turned out 52 kg to 8 repetitions, we use again the 1st method of progression - repetitions) we make 52 kg not on 8, And already 12, then again we use the 2nd method to increase weight \u003d 54 kg by 6-12 (etc). I think you caught the essence. They made less than 12 repetitions (let's say there 10 using the 1st method increase the repetition), as soon as they reached 12 repeats increase the weight (2nd method). Yes, and one more you should use the progression of loads (both methods) in all exercises, and not just in the reel (this is just an example for you).
OUTPUT: In order to manage the progression of the load (muscle growth) you need to have a training diary.
2) water - It's just necessary during a workout, because the dryness in the mouth does not know anything good. On the contrary, it can only harm (dizziness, nausea) Do not be afraid of water is not a calorie, it can be drinking how much the soul (definitely, if it simple water, not Coca Cola, etc. Otherwise, it will already be a calorie) + during training water, enveloping joints and penetrating soft tissues, protects them from injuries.
For those who have amino acids in soluble form (powder) can be mixed with water and absorb during workout, it will be as efficient as possible. (not necessary)
OUTPUT: Take the water with a simple non-carbonated 1-1.5 liter at least.
Well, what to have with you in training and for what we have already discussed. Now I present to you the preparations of the training complex, by day and weeks.
I allocated 4 training programs from which I was repelled
:
- For beginners (3-4 or 2 workouts per week)
- for mid-level (split 3 days per week)
- for mid-level and more experienced (split both 3 and 5 days a week)
- for experienced athletes (split 5 days a week)
For beginners (3-4 or 2 workouts per week)
Starting bodybuilding on this training program in gym, stick to her at least 6 months. After that, you can go to the next workout program.
We divide the body into two workouts using split. Split- Translation from English. split. This means that we will split muscle groups on different days. Namely:
:
- 1st day - legs, back.
- 2nd day - chest shoulders, hands.
After each such training in the gym The next day we rest. If you are not young or you have very nervous work, you can safely put two days of rest instead of one. Consequently, in a week we will be obtained either 3-4, or 2 workouts in the gym.
:
- Day 2. Tuesday - Recreation
- Day 3. Wednesday - Breast Shoulders, Hands
- Day 4. Thursday - Recreation
- Day 5. Friday - Legs, Back
- Day 6. Saturday - Recreation
- Day 7. Sunday - Breast Shoulders, Hands
Etc. The essence caught? For those who have nervous work, constant stressful situations, poor nutrition, if you are already at age, etc. etc. Boldly add instead of one holiday day two.
It will look like that:
- Day 1. Monday - Legs, Back
- Day 2. Tuesday - Recreation
- Day 3. Wednesday - Recreation
- Day 4. Thursday - Breast Shoulders, Hands
- Etc.
Feet-spin
- Intripping legs sitting 4xmays (in order to warm up the knee joints)
- Squats 1-2x10-15 (warm up) + 3x8-12 (working approaches)
- Half foot 1-2 x8-10 (warm-up) + 3x8-12 (workers)
- Tightening (if possible) or thrust vertical block to chest 4x8-12
- Rod rod in the slope 4x8-12
Hand Breasts
- Rods on an inclined bench 1-2x10-15 (warm-up) + 3x8-12 (workers)
- Handicate of dumbbells on an inclined bench 4x8-12
- Rods bench, standing with breasts 1-2x10-15 (warm up) + 3x8-12 (workers)
- Rod rise to biceps 1x10-15 (warm-up) + 4x8-12 (workers)
- Brussia 4x6-12.
For mid-level (split 3 days per week)
First of all, decide, continues, work the first training program or not? If you continue to add in strength and muscle mass, you do not need to change anything. This rule refers to any training scheme. While the complex exercise In the gym works, do not change it. If progress is not visible, go to the next level.
The essence of this training program is as follows: We pump the whole body for three workouts. We train your back with delta, and breasts with hands. For the legs, we specially allocated - a separate day (this will allow you to better train the largest muscle group better). Training days (Monday, Wednesday, Friday, or Tuesday, Thursday, Saturday) adjust to yourself. Follow this program as long as there is progress, it is very effective system Training, which will give you guaranteed results!
It will look like this:
- Day 1. Monday - Legs
- Day 2. Tuesday - Recreation
- Day 3. Wednesday - Spin-delta
- Day 4. Thursday - Recreation
- Day 5. Friday - chest, hands
- Day 6-7. Saturday-Sunday - Recreation
So the training split looks like :
- Spin Delta
- Hand breasts
Program and selection of exercises
LEGS
- Squats 4x8-10.
- Hoom legs lying 3x8-10
- Extension of legs sitting 3xmays (seeking exercise)
- Rises on socks, standing 3x8-10
Spin Delta
- Tightening or thrust block to chest 4x6-12
- Rod rod in the slope 4x6-12
- Horizontal thrust 3x6-12.
- Rods, standing due to head 3x6-12
- Broach (rod rod to chin, medium grab) 3x6-12
- Hand recurrence with dumbbells to the side 3x6-12
Hand breasts
- Rods, lying on an inclined bench 4x6-10
- Hands of dumbbells lying on an inclined bench 3x6-10
- Brussia 4x6-12.
- french bench rods lying 3x6-10
For mid-level and more experienced (split both 3 and 5 days per week)
The essence of this training program is as follows: We train one muscle group in training, the intensity of the training increases, for the forces we have more, and we can fully work on a specific target muscle more carefully.
So the training split looks like :
- Pn. CHEST
- W BACK
- Cf. LEGS
- Thu. Shoulders
- Fri. HANDS
Program and selection of exercises
Pn. CHEST
W BACK
- Lever 4x6-12 repetitions
Cf. LEGS
- Hoom feet 4x6-12.
- Extension of legs sitting 4x6-12
- Flexing legs lying 4x6-12
Thu. Shoulders
- Mahi, standing (3 approaches drop-set first heavy, medium, lightweight all on 6-15 repetition, recreation 20s)
Fri. HANDS
- Lifting the rod for biceps 4x6-12
- Hammers with dumbbells 4x6-12
Features of these training schemers (see Explanation of programs)
- Split 2,3,5 days a week
- Macroindization in all schemes necessarily
- There is a load progression (necessarily in all schemes)
- Training time - 40-45 minutes!
- Basic exercises in all schemes
- Work in 4 approaches 6-12 repetitions
- Last repetition refusal
Explanation of all training programs
- We use competent 2, 3, 5-day splits that do not cause conflicts of the rehabilitation process.
- We use macropererization (gradually at each workout we increase weight and work in the planned number of repetitions without violating the schedule - do not take a heavier weight than was scheduled).
- We are conducting a training diary, thanks to which we use both methods of load progression (1st repetition method, 2nd method increase weight).
- We use basic exercises (these are exercises in which several muscles or muscle groups are involved, in short, it is heavy exercises that are performed with free weights). WHY? The more muscle participates in the work, the better for the overall development of muscle mass.
- We use the golden middle, namely 3-4 working approaches, after 2 warming approaches (these approaches include a warm-up + supply approach, where the warm-up is an empty neck, then add weight (50-60% of the working weight) in the range 12-15 Repeat. Then add more weights and make a supply approach (already 70-80% of the worker) by 8-10 repetitions. And then perform working approaches (100%).
- In each exercise, 6-12 repetitions are performed. The exception is only the ionic muscles (the shin) where we perform 15-20 repetitions. WHY? The fact is that the muscular failure must occur in the interval of 10-30 seconds. At this time interval, you will have time to perform no more than 6-12 repetitions. But in the case of the ion muscles (shin) because There is a very short amplitude, then where we have time to make 6-12 repetitions during this time, then we will have 15-20 repetitions during this time. So the whole secret of the increased number of repetitions for the shin.
- We use the failure (that is, the last repetition of the refusal) you are no longer able to complete the last repetition of the exercise with the observance of the right technique. Important: the refusal must occur in the interval of 10-30s (6-12 repetitions).
Your actions before training
1) Open training diary and view previous results for that week. Thenrecord:
- Day of the week (for example, Monday)
- Muscle group (for example, chest)
- Number (for example. 07.07.2013)
- Working weight, approaches, repetitions (for example, 50kg x 10 times x 4 approach).
In the last point it is important Progress (watch previous results on that week, in order to know how much to raise the load now. All this is done in order to control the progression of the load due to the diary (see below how to lead it).
How to keep training diary
I think this method is the most comfortable and understandable, but you can use other ways convenient for you (the main thing is that you understand the essence itself).
At first Monday, I painted all exercises, weights, repetitions, approaches. In order you understood, the next example is the clear example of how it is easy to lead (but I also added - here we use the 1st method, it is not necessary to write, it would be what you understand).
Monday: Chest (07/07/2013)
- Rods bench at the inclined bench 50kg x 6 repetitions of 4 approach
- Handicate of dumbbells on an inclined bench 16kg x 6 repetitions of 4 approach
- Rods on the horizontal bench 50kg x 6 repetitions of 4 approach
Next Monday: Chest (July 8, 2013) - here we use the 1st method of progression
- 50kg x 10 x 4
- 16kg x 10 x 4
- 50kg x 10 x 4
Next Monday: Chest (07/15/2013) - here we use the 1st method of progression
- 50 kg x 12 x 4
- 16 kg x 12 x 4
- 50 kg x 12 x 4
Next Monday: Chest (July 22, 2013) - Here we use the 2nd method of progression
- 53 kg x 6 x 4
- 18 kg x 6 x 4
- 53 kg x 6 x 4
2) make high-quality workout . Workout without burden. Within 5 minutes, until the forehead does not cover the SPRAIN. Perform rotation to the body, mahu hands up and down, left-right, jumping on the rope .. Your fantasy works more here. The purpose of the warm-up warm up the body, muscles, ligaments and joints and prepare the body to power work.
After that, proceed to the exercise, for example, the bench rods lying, perform with small weights (50-60% of the working weight) in the range of 12-15 repetitions. Then add more weights and make a substantive approach (already 70-80% of the working) at 8-10 repetitions. And then perform work approaches (100%). All these warm-up and summarizing approaches are made in order to warm up and prepare muscles and severe power. In the following exercises, the warm-up is no longer so important, you need to look at well-being (for the psyche can still be done).
3) After each workout, it is important to make a clinch . Zaminka is performed at the end of the workout. It consists of soothing exercises, in order to calm the cardiovascular system, reduce the risk of stagnation in the muscles of blood, prevent the appearance of muscle pain, return the cutting muscles into normal state, lower the body temperature, etc. to normal. You can just lie down and relax.
4) immediately after training after you entered the locker room it is important to eat simple carbohydrates + Fast proteins.
At this time, a protein-carbohydrate window opens, and nutrients are absorbed many times better and faster. But remember, you can only fully eat after 30-40 minutes after workout, so I eat fast carbohydrates + Fast proteins.
For example:
- Simple carbohydrates (any sweet: chocolate, sneakers, gingerbread, banana, sweet juice)
- Fast proteins ( Whey Protein either amino acids, heiner, or ordinary boiled egg products).
In combination with the right nutrition, this training scheme will help you to reach you fantastic results, believe me, I know what I'm talking about.
Well, to this moment, I gave youTHREE training complexes (2.3 and 5-day split) , told about the features and explanations to all schemes, gave step-by-step actions.
I made the last set of exercises for these three, because it is drastically different from those training programs. Why, you will learn by studying it!
Fascia - this is a connective tissue shell, covering organs, vessels, nerves and forming case for muscles in vertebrates and humans; Performs reference and trophic functions.
Training fascia, our main goal is : Delivery of as many vitamins, minerals, amino acids, oxygen, etc. In the muscle, as well as the stretching of the fascia, which surrounds it - this allows to achieve maximum muscle growth. Fascia - Limiting muscle growth factor, because The muscle is growing only as long as there is a free space. Training them in the 7th approach in style we can stretch the fascia and make it possible to release a place for muscle growth.
There are 3 types of fascia in the human body, but bodybuilders should pay attention only to one of them - deep fascia. It is dense fibrous connective tissuewhich surrounds muscles, bones, nerves, and blood vessels of the body. The high density of this collagen fiber provides deep fascia strength and integrity. Its expandability and elasticity is determined by the amount of fibers. In other words, some of us have fascia that are more massive and more tough than others.
Genetically gifted bodybuilders of fascia are thin, so their muscles look more and inflated, classic example They are Ronnie Coleman and Phil Hit - these are people with subtle fascia. Their muscles are expanding easier.
But, for example, Jay Cutler has thick fascia. But as you can see, it did not prevent him from scoring a large muscle mass, but his muscles look like round.
How to train fascia?
You must train with high weights using, in general, as usual within 6-12 repetitions, when the planned number of exercises on a specific target muscular group, you are mandatory at the end of the training perform the last exercise (as a rule, in the simulators where the load is insulating) in 7 approaches of 12-15 repetitions, rest between approaches is minimal (no more than 30 seconds, only we will receive the highest possible pamping. (This will be the fascia training).
The last exercise in 7 approaches is performed at the end of the workout with the same weight, weight, as a rule, we reduce by 30%.
For example, if you carry 70 kg in the bench press, then 70 * 30: 100 \u003d 21 kg. This means that the last exercise (training of fascia in 7 approaches will be performed with 21 kg).
It is vital to drink as much water as possible in training. At least 1.5 liters, it depends on your personal features (sweating), season and your weight. In the summer you need more water.
What exercises are best suited for 7 fascia training approaches?
Basic multi-sowing exercises such as deadlift, squats, etc. - Bad choice for two reasons:
- They involve other muscles and interfere with the full load on the target muscle
- Need good technique and balance that deteriorate when you are trying to perform a large number of Sets in a short time.
The best choice on simulators (for there is a load is insulating) what interests us.
An example of a prepared training program together with fascia training
I compiled a specific example of the training program, split 5 days a week (the program is suitable for experienced athletes) beginners, it makes no sense to train. The usual training scheme, but at the end the fascia training exercises should be completed, this is what we have discussed today.
Pn. LEGS
- The extension of the legs sitting 4xmays (as a warm-up, the exercise can not be taken into account at all)
- Squats with a barbell on the shoulders 4x6-12
- Hoom feet 4x6-12.
- Flexing legs lying 4x6-12
- Caviar, standing in the simulator 4x15-20
- Caviar sitting in the 4x15-20 simulator
- Fascia: Foot Extension Sitting 7x10-15
W CHEST
- Rods on an inclined bench (no more) 4x6-12 repetitions
- Handicate of dumbbells on an inclined bench (30 degrees) 4x6-12 repetitions
- Rods on the horizontal bench 4x6-12 repetitions
- Fascia: Rods Rods or Dumbbells on an inclined bench at Smith 7x10-15 simulator
Cf. BACK
- Pulling up to the chest or the block of the block to the chest (for those who can not pull up) 4x6-12 repetitions
- Rod rod in the slope 4x6-12 repetitions
- Traction Dumbbells 1 hand in the slope 4x6-12
- Horizontal pull block 4x6-12 repetitions
- Fascia: horizontal traction block 7x10-15
Thu. Shoulders
- Rod rod to chin Middle grip (broach) 4x6-12
- Rods, standing with chest 4x6-12
- Wiring of dumbbells to the side (Mahi) 4x10-15
- Fascia: Mahi, standing (3 drop-seta approaches first heavy, medium, lightweight all on 6-15 repetition, recreation 20s)
Droples are weighted drops. For example, we take 12 kg to 6-15 repetitions made, immediately take 10kg for 6-15, immediately 8kg at 6-15, they made such 3 sites with rest of 20s.
Fri. HANDS
- Lifting the rod for biceps 4x6-12
- Brussia (focus on triceps) 4x6-12
- Hammers with dumbbells 4x6-12
- Rods Rods with a narrow grip 4x6-12
- Fascia: Singing the rods on the biceps + extension of the hands from the block) Superset 7x10-15.
Superset - This is a work with burdens in which the bodybuilder connects two different exercises designed to work with the same muscle group by performing it without rest. In our case, we made a clutch of the rods on the biceps immediately make an extension of the hands at the block without rest!
I tried to touch on and show you everything, I won't know what you can still add. I assure you, other resources will never share something worthwhile at least for free. Therefore, I hope for your positive feedback.
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Sincerely, administrator.
Give you a huge amount of advantages. For example, they allow you to throw off excess weight, get rid of problem areas, form muscles, raise body tone.
Masters of various fitness centers have developed entire complexes of classes aimed at certain problem areas. All of them are distinguished by the level of load: the set of exercises for men in the gym can be selected for advanced and beginners.
First you need to think about your problem, in addition, put the real tasks that you need to decide to find a beautiful and slender figure. To do this, choose a fitness club to your taste. Different institutions make it possible to go to the trial first lesson for free. There you measure you, weigh, they will determine those sites that need to work, as well as select a set of exercises in for men (after 40 years, including) to bring your body into shape. The coach will suggest how to distribute loads competently. This is important, since your muscles will work for all power, and more calories will be burned only under the condition proper nutrition and approach.
A set of exercises in the gym for men-beginners involves the preparatory period. Initially, you will use all muscle groups, although without burdening. It takes time to ensure that the body is prepared for high load and accustomed to it smoothly.
Where to begin?
Initially, you need to implement the following steps:
- Before choosing in the gym for men for mass, you need to take advice from the doctor. If you have any health problems, you need to inform the coach.
- Need to determine exactly what zones you would like to work.
- Job with an instructor before starting classes. It will make a set of exercises for you, given your goals and desires. It is recommended to change it once a month, together with the coach.
Food
Properly selected set of exercises in the gym for men is not all. Your success also depends on the diet. Here are some recommendations:
- If there are more than 3 hours between meals and training, it is necessary to arrange a snack. So, it can be fresh fruits, dried fruits, cereal bars.
- 3 hours before training, you need to use food rich food - rice, fruits, potatoes, bread.
- If you train in the morning, you need to eat some food with carbohydrates into the hall on the road, and then only arrange a normal breakfast - milk flakes, fresh fruits with a degreased yogurt or sandwich.
- Water during exercise is important element. You need to drink it after and before training about two glasses. If the exercises are very long and intense, then you need to drink from 2 to 4 glasses of water.
- If the training ends in the evening, then you need to eat some carbohydrates, proteins with the addition of a small amount of vegetables or fruits.
If you go to the room for the first time, then you will be helped by the following recommendations:
- A set of exercises in the gym for men should be directed to the uniform development of each muscle group. After that, it is necessary to start working on certain muscle groups.
- Make sure the nutrition carefully, wanting to throw the weight.
- The optimal duration of each workout is 45 minutes, while their frequency is at least 3 times a week.
- Together with classes on simulators, you need to perform exercises from aerobics for half an hour. If the goal is fat burning, then it should not be engaged in less than 40 minutes.
- Watch your breath.
- Stretching should be completed power trainingOtherwise, muscle pain may appear.
Rules of exercise
In order to summarize, you need to bring several rules:
- From the exercise you need to enjoy. Loads will first be small, but over time they will increase. At the same time, after each set, it is necessary to arrange 3-minute pauses.
- Classes should be held every week, it is advisable to adhere to the schedule. In the event that you will be engaged in urabs, the desired figure will have not so soon. A set of exercises in the gym for men to slimming can be combined with domestic activities.
- Proper equipment is a huge part of success. It is necessary that clothes be made of natural quality fabrics that easily pass air and moisture. Open the leggings for speeding muscles on the legs. The correct shoes are also required, for example, running sneakers or czech.
- Workout is a mandatory part of classes. You can damage your muscles without it, as well as reduce the effectiveness of classes. So, it includes exercises for shoulder belt, squats, slopes.
Complex of exercises in the gym for men for weight loss
Before starting the execution of this complex, you need to learn to follow the basic rules:
- Try to choose the weight of the shells or install the necessary load so that you do not appear quick fatigue or pain when performing the exercise.
- Carefully learn the description of the exercise, as well as try to perform it correctly.
- The introductory course it is necessary to teach your own body to active loads, and then, increasing the intensity of exercises and weight, improve the achievements.
Before the start of classes, you need to take photos of your semi-naked body (should be visible, legs and torso). After completing the introductory course, repeat the procedure and compare photos.
Do not try to repeat everything that the rest of people do in the hall - you just hurt health. You can make the main amount of these exercises only through months of training.
You need to start with simple training - easy exercises with projectiles, whose weight needs to pick up in such a way that there are no jerks when performing movements - everything should be performed smoothly and beautiful.
The complex of exercises in the gym for men on the relief is broken for 2 days, following each other:
- Body warm-up. To do this, use a treadmill for 10 minutes.
- Tightening: 10 times 2 approaches.
- Press swing: Fifteen times 2 approach - bottom part, 10 times 3 approaches are the upper muscles.
- Pour lying: 8 times 2 approaches.
- Stretching.
- After receiving carbohydrates.
- The number of approaches from two begins and then gradually increases by 1 exercise to 4.
Complex of exercises in the gym for men for a week
After setting proper technique Performances should be passed to power training:
- For eight minutes, running on the track.
- They begin the number of approaches from two and bring them gradually to four. Exercise makes 8 times. The first time do not try to raise very big weightThis will not lead to good.
- Press testing: Two muscle groups require two approaches to fifteen times. Exercise start doing slowly. It turns out everything is not immediately - the beginners are usually a weak press.
- Squats: 12 times 3 approaches.
- Rush lying: 10 times 2 approaches. This exercise can be diversified using its different options.
- Driving carbohydrates.
- Stretching.
After such training, three months later go to a special program for giving the male body of beauty.
Next complex
This complex of exercises in the gym for men (2 times a week) is aimed at building muscle mass.
First day:
- Running coward for 8 minutes.
- Squats with a barbell 10 times, 3 approaches. Available different types This exercise. Choose yourself what you like more.
- Press training: the number of approaches is 2 at the maximum number of execution. Bring gradually the number of pushups up to 40.
- Classes with a model on a simulator: 12 times 3 approaches. If you do not understand how to properly configure the device, better contact a specialist, otherwise you can damage your own health;
- Handicate of dumbbells with an inclined bench: 10 times 4 approaches.
- Reception of carbohydrates and stretching.
- Climb on one socks twenty times 2 approaches.
Second day:
- Running coward 8 minutes.
- The traction on the simulator of the vertical block: executed 10 times in 3 approaches. Do not forget about the instructions for using this device and do not exercise with sharp jerks.
- Hypextension for back muscles: 12 times 2 approaches. This exercise can be replaced with a "Scorpio" element or the execution of the bridge, although the effect will be smaller.
- Rods from the position lying: 10 times 4 approaches. Do not attempt to raise too much weight immediately, in the opposite case can be tangled.
- Rod rise: 10 times 3 approaches.
- Reception of carbohydrates and stretching.
Drive for self-control. For be sure to take breaks between approaches for 5 minutes. Perform stretch marks for those muscle groups that have been used most on this day, while the execution time should be about 10 minutes.
At the first stage, it is possible to replace the traction with a barbell, while the muscles of the back are not fixed. Once in 2 weeks you need to visit the steam room (sauna or Russian bath).
Complex for weight loss
If for some reason you have not liked the above-described classes, you can also use another set of exercises in the gym for men (in pictures it is presented in this article for clarity). Do not forget that the main thing for a beginner is a regularity (lazy and impossible to miss). In the opposite case, all your sweatings will not lead to the desired result. If you want to use the proposed complex, then we must consult with a nutritionist, as well as from your diet to remove acute and fatty foods.
These classes are also intended for beginners. The time of their holding is the first 3 months. Before starting workout, make a workout.
This set of exercises for men in the gym includes the following elements:
How to execute this program?
Initially, all exercises are performed 10 times in 3 approaches. Thus, the body will be able to get used to the load. For the second month, the weight of sports shells increases, the total number of approaches increases to eight, the performance is up to ten times. Only the last exercise should be done for a while - for a minute of 2 approaches.
The complex is based on the fact that any elements of the program are performed in pairs and alternately, for example, the first and second exercise, then the third and fourth, etc., the last element must be done separately. Resting after each approach is about a minute, after which they continue until the necessary number of approaches is fulfilled. Exercise "Planck" is an exception.
Description of elements
Fit the suitable set of exercises for men in the gym, you need to understand how to properly perform all the elements. So, squats are performed with gay or dumbbells. It is possible to make them with a barbell, although only gradually, because the joints of the pelvis, legs, the chest department of the spine and shoulders should be strengthened.
On one leg, the milling traction can be performed using dumbbells or rods. Initially, it is better to use small weights, and then, after 3 weeks, it began to increase them. The exercise is well developing the buttocks and the rear surface of the hip, the muscles of the legs.
It is useful to do beginners and bridge.
Pulling to the bloc belt in the sitting position for beginners well replaces the use of the rod. In addition, it is quite safe.
Rods are mainly done on the bridge, although there are other options. The main thing that the shoulder joints are not injured at the same time.
The set of exercises in the gym for men for the mass (photos of some elements are in the article) on the horizontal bar often produce from free vessel, although if you have enough strength, you can use a man with proper training can easily achieve the execution of 50 tightening for 1 approach during 4 months.
You can press the rods to perform in different options. This is a simple rod rise, and the same, only with the extension of the knees.
Planck along with all its variations is also a very effective exercise. It is performed instead of loads on the press.
All programming training programs suggest a diet that should be stipulated with a nutrient physician.
After training, you need to take drink or carbohydrate food. It is advisable to go to the pool or just thoroughly wash out in the warm soul. It is necessary to do this one hour after the fulfillment of the full complex, otherwise you can easily catch a cold.
Equipment and equipment
Choosing a set of exercises for men in the gym, you need to understand how you will have to face. So it is:
Even if you are described above the complexes and do not use, you can apply recommendations and tips in this article to improve your physical form. Train regularly, only in this case you will not regret the time spent!
Consider the program of classes in the hall, calculated on those who are going to visit it 3 times a week. The main tasks they will allow to achieve - training the main muscle groups and a quick set of mass.
In order to get good results, you need to do it regularly and put out in training in full force.
Classes 3 times a week
The classic training program for non-professional athletes includes 3 groups of exercises broken by day weeks. Training days must be alternating with holidays. This is due to the need for time to restore physical and psychological form.
This training program in the gym for men 3 times a week is designed for 1-1.5 months of classes with increasing weights each cycle (once a week), and after the expiration of the overall period, correction is necessary, by replacing or adding exercises.
There are no training programs for which you can do more than 2 months without changing it.
1 Training Day: Studying of Breast Muscles and Triceps
- Classic bench rods lying: 4 approaches, 8-12 repetitions.
- Push ups on the bars: 4 approaches, 8-15 repetitions.
- French bench dumbbell standing: 3 approaches, 10-15 repetitions. Execution technique in.
- Feeding and extension of wrists sitting: 3 approaches, 10-15 repetitions. .
2 day: back, press, shoulders
- Range rod with a barbell: 4 approaches, 6-10 repetitions. Carefully watch variations and equipment -.
- Top block sitting: 3 approaches, from 10 to 15 repetitions.
- Pullover from dumbbells in the lying position: 3 approaches by 10-15 repetitions.
- Arnold: 4 approaches by 8-12 repetitions.
- Rod rod to chin standing: 3 approaches by 10-15 repetitions.
- Mahi with dumbbells to the sides: 3 approaches by 10-15 repetitions.
- Twisting on the inclined bench: 3 approaches, 10-15 repetitions.
- Lifting the legs lying: 3 approaches, 10-15 repetitions.
3 day: legs and biceps
Do not forget that before training, you must need well to prepare the body to work. After you do all exercises, make it. Usually beginners do not pay attention to this issue - an understanding of how important a good warm-up and a hint, comes to them later. But you can do everything right from the very beginning, including these essential parts into your training program.
Weight choices of projectile
If you are just starting to do, or was big BreakYou should not use maximum weights. In this case, it is likely to get injured.
In addition, if you do recently, you first need to work techniques, and with great weights it is very difficult to do it.
First, the muscles must learn the correct stereotype of movement and get used to the load. After that, you can build up a lot of burdensome - after all, in order to force the muscles to grow, it is still necessary to work with full return, and without really large weights it is not enough.
How to increase weights in exercises, for example, in the bench Lying, read.
When you go to this stage, the passage mass in each exercise should be such that for the desired number of repetitions you have developed target muscles to failure. Ideally, at the end of each approach, you should feel that you can not make any other repeat.
Feeling when performing exercise
During the exercise, we need to mentally concentrate on the work of the target muscles.
For example, if you make a rod climb on the chest, you must focus your attention on the chest muscles and feel how they perform their work, taking on the lion's share of load during lifting and slow, controlling the lowering of the projectile. This is very important momentwhich must be borne in mind to get a really good result from training.
If you are just starting to engage, and the muscles perform completely unusual hard work for them, in the first few weeks they will be quite sick. It is absolutely normal, but over time painfulness pass.
In order to avoid pain, or simply reduce it to a minimum, you need to enter the training process as smoothly smoothly - you can start with easy half-hour training with minimal scales, and then gradually increase the dimensions of the burden.
Increased load
In order to quickly progress, you need to regularly increase the load. You can do this in 2-4 weeks after you enter the training process and begin to deal with the scales that will be optimal for you at first. Next, in the 3-day program of workouts in the Hall for men, it is necessary to increase weight at least once in 2 weeks.
If the size of the burdens does not increase, the muscles get used to work and over time they respond to it all worse and worse, as a result, their growth slows down. The transition to work with high weights is the main method of increasing the load, which will necessarily help achieve excellent results in building the body of your dreams.
A beautiful sports men's body in men is not a gift of nature, it is constant overcoming the laziness and passive existence, a number of power exercises conducted in the gym. A real man by nature a fighter and a minider, the keeper of the laid nature of primitive strength, which is relatively different from the rest of men not only by the ability to properly hold on to people, but also excellent physical fitness. It doesn't matter what kind of sport he gives preference, where he does, at home or in the gym, the main thing is that he leads a healthy lifestyle and always looks great.
Systematic in approach
Any training, and even more so exercise in the gym, should not only be regular, but also well-structured, since the unsystematic performance of different interesting power exercises can lead to overload of some muscle groups, leaving without due attention to others, which will lead to problems with Health.
Where to begin
Newcomers are recommended to inform their fervor and act, gradually, going from simpler, to complex. Therefore, one of the first steps for men, when classing in the gym, is familiar with base systemwhich gives an idea of \u200b\u200bwhat types of loads are, the body is preparing to further, more complex work.
The current base complex of power exercises will also be for those men in whose lives there was a long break in classes. Such exercises will become a launch pad for men, allowing to return the former rhythm.
Basic rules of classes in the gym
Taking up in the gym on a specific system, it is necessary to strictly follow the instructions for execution:
Basic complex
The basic set of exercises for classes in the gym is aimed primarily on the adaptation of the body of men to physical Loads and the creation of a top order training foundation.
The optimal option is an individually designed complex, uniting simple, but effective exercisesCombined in such a way that performing them, the training work is working on all muscle groups.
Three-day program
Under the passage of the base complex and the presence of men, the desire to increase muscles, makes sense to take advantage of the so-called three-day program for men performed in the gym. The complex of power exercises underlying this program puts its task to train the main muscle groups and a set of muscle mass.
A similar version of the program can be practiced long enough, subject to periodic replacement of exercises included in the complex, full-fledged analogs and increasing the load and weight. Otherwise, the scheme will stop working, and the result will be equal to zero.
The essence of the three-day program is that the complex of each workout is directed to load only one muscle group. Overviliating due to the increased load, the muscles of a certain group begin to grow, while others relax, gaining strength.
Complex exercises for classes in the gym
Traditionally, the distribution of exercises goes on muscle groups and looks like:
Day 1: chest and back;
Day 2: shoulders, biceps and triceps;
Day 3: Feet and chest.
Starting from 3 weeks, until the end of the program, the last item replaces the complex of strength exercises for the back.
The exercises themselves, as well as the sequence, their execution, in each individual case are somewhat different. We only give the most universal and often practiced in the gym.
Lifting legs in Wiste 2x15
Hanging on the horizontal bar, you should lift the legs at an angle of 90 ⁰ in relation to the body.
Twisting 2x15
To perform the exercise should be treated on inclined bench, placing hands behind your head, and legs started under the roller, elbows are divorced to the sides. Maximum straining press, lift the housing up, striving the elbows touch the knees.
Kind twisting 2x15
The technology of performing this exercise is similar to the previous one with the difference only, that the lifting of the body is performed alternately into the left, then on the right side.
Breeding dumbbells lying 2x12
Taking the dumbbells, lie back on the bench, the legs are resting in the floor, and the rugs with dumbbells are located on the sides of the chest. The wrists should be positioned so that they look into the opposite side from you. Shoulders and forearms make up a straight angle. By doing exhale, lift the dumbbells from the chest, having a completely dispersed with the elbows. Fixing the hands in the raised state, strain the muscles of the chest department, after which they slowly return to its original position. For a larger effect, give your hands twice as slower than lifting.
Handicate dumbbells sitting 2-3x12
Sit on the bench, taking dumbbells. Raise them to one level with shoulders. Having made a deep exhalation, lift the dumbbells above your head so that they come in touch with each other. Laughing for a second, slowly return to its original position.
As an alternative: lowered hands with dumbbells rise to the shoulder level with a simultaneous turn of wrists, palms to you. Fixing the position for a few seconds, lower the dumbbells back.
Breeding dumbbells standing 2x12
Source position, standing, legs on the width of the shoulders. Hands, slightly bent in the elbows, are located along the body. Raise your hands with dumbbells to the level of the shoulders, and then slowly lower. For more effect, try to display hands not on the sides, but in front of yourself.
Vertical thrust with a wide grip 2-3x12
Sit on the simulator, hold your hands behind the neck, watch the width of the grip, at least 70 cm. The back during execution should be a little flashed, the torso is rejected back, hips rest in special stops. Next, smoothly reducing the blades, smooth motion pull the rug to the top of the chest. Secure the position. Smoothly return to the starting position.
Horizontal thrust 2x12
Sit on the simulator, the legs bend a little in the knees and lay down to the platform. Bending ahead, take up the handle and dismiss back until the torso takes a vertical position. Running slightly in the lower back, straighten your chest. This is the starting position. Now, having inhaled and delaying breath, pull the handle to the stomach, trying to take the shoulders and elbows as far as possible. Fixing a position for a few seconds, exhale and return to the starting position.
Hoom feet 2-3x10
Having received the necessary position on the simulator, bend the legs in the knees, placing the foot parallel to each other on a special platform. Smoothly instill legs, trying not to straighten them completely (this will provide an additional load), and then slowly return to the initial position. During execution, it is important to ensure that the pelvis does not break away from the seat.
Extending legs sitting2x15
Sitting on the simulator for the front of the hip, boot the foot behind the roller, the back rests in the back. Smoothly raise the roller, slowly flexing the legs. Try socks pull on yourself. Then return to the starting position.
Foot bending lying2x12
On the simulator for the buttocks, take the stop lying on the stomach. Start the foot behind the roller, the knees remain on the weight. Bend legs in the knees, raising the roller and lifting it as close as possible to the buttocks. Return to the starting position.
Push ups on the bars 2-3x15
Take the initial position by focusing on the elongated hands. Having inhaled, slowly drop down, while maintaining the complete immobility, the vertically located housing. If at the same time the hands are closer to the body, it will be the most worked in triceps. Hands should be bend before the formation of a straight angle. Then, in exhalation, smoothly straighten your hands and return to its original position.
When doing in the gym, remember that the whole complex as a whole, as well as the number of approaches and repetitions, as well as weight - all this is quite individually and, accordingly, should be adjusted on the basis of the general state of men. Over time, regular workouts will help feel their body and develop their own training scheme.
However, do not forget that beautiful physical form - this is not only the result of regular classes with the correct distribution of loads in the gym, but also a consequence of a healthy lifestyle of men based on balanced nutrition and the use of protein cocktails.
Most newbies, having come to the gym, often begin to perform heavy base exercises without having a sufficient level of training. On the other hand, there are those who, from the very beginning, teach themselves to training on simulators, not paying due attention to free weights. However, these two categories of novice athletes are incorrectly built. training programswho often they write themselves and write. In this article we will analyze best programs Training in the gym for beginner athletes.
Training goals
Before embarking on the preparation of any program, first of all, to determine the objectives that the future program should achieve. As training purposes, both physical parameters of the body (power, endurance) and external (muscle mass, relief, weight loss, etc.) can act as physical parameters (muscular mass.). At the same time, the physical parameters are trained mainly due to power exercises, and external parameters require not only a special workout mode, but also compliance right regime Nutrition. This is their key differences. An erroneous is the opinion that only with the help of training programs can be increased muscle mass, improve relief or ensure efficient incineration of excess fat.
At the initial stage of training, your training goals will not have much importance, but after passing the basic stage of training, you will have an idea of \u200b\u200bwhich programs to use and improve what parameters to work. Therefore, the stage of defining training goals is key.
The introductory stage of training
This stage must necessarily be present at any novice athlete. The fact is that at first neither the muscles nor the cardio-respiratory system of the body are not fully prepared for serious loads. In addition, you yourself are unlikely to know the limit of your physical opportunities. Therefore, the introductory stage of training includes work on all major muscle groups in minimal intensity and minimum volume.
The total duration of the introductory stage is 4 weeks.
Training # 1 (Monday)
| Exercises | Approaches | Repeat |
|---|---|---|
| Rods Lyzhima | 2 | 15 |
| Rod rise on biceps standing | 2 | 15 |
| Push ups (from floor or bars) | 2 | maximum |
| Tightening wide grab | 2 | maximum |
| 2 | 15-20 |
Training # 2 (Wednesday)
| Exercises | Approaches | Repeat |
|---|---|---|
| Army press | 2 | 15 |
| Chest thrust on block sitting | 2 | 15 |
| Hoom feet | 2 | 15 |
| Hand extension on the block standing | 2 | 15 |
| Hand bending on the block standing | 2 | 15 |
Training # 3 (Friday)
Basic stage of training
At this stage, we have to deal with split schemes, that is, in every training day we will specialize in pumping two specific muscle groups. Workouts of the base period are more intense and volumetric, and also provide a greater load on major muscle groups.
The basic stage of training will include 2 training programs - one is intended for novice middle-level athletes, the other - for newcomers below average.
Under average level It is understood as a level of preparedness, in which an athlete can perform major exercises with its weight - pull-ups and push up from the bars, at least in the average number of repetitions (at least 6-8).
Under the level below average This level of preparedness is understood, in which the athlete cannot perform exercises with its weight (pull-up, push-ups from the bars) or performs them in a small amount of repetitions (less than 6).
The total duration of the base stage is 8 weeks.
Training frequency - 3 times a week.
Basic complex for novice athletes of average
| Exercises | Approaches | Repeat |
|---|---|---|
| Rods Lyzhima | 3 | 12 |
| Tightening wide grab | 3 | maximum |
| Gathering dumbbells lying | 3 | 12 |
| Rod rod to the belt in the slope | 3 | 12 |
| Crossovers on the upper blocks | 3 | 15 |
| Thrust dumbbells one hand | 3 | 15 |
| 2 | 15 | |
| Reverse curls | 2 | 15 |
| Exercises | Approaches | Repeat |
|---|---|---|
| Army press | 3 | 12 |
| Sitting dumbbells | 3 | 12 |
| 3 | 15 | |
| Hoom feet | 3 | 12 |
| 3 | 15 | |
| 3 | 12 |
Training # 3 (Friday): biceps + triceps + press
| Exercises | Approaches | Repeat |
|---|---|---|
| Bicep | 3 | 12 |
| Push ups on the bars | 3 | maximum |
| Tightening narrow inverse grogging | 3 | maximum |
| Beast lying a narrow grip | 3 | 12 |
| "Hammer" standing | 3 | 15 |
| Hand extension on the block standing | 3 | 15 |
| Cutting with corps turns | 2 | 15 |
| Reverse curls | 2 | 15 |
Basic complex for novice athletes level below average
Training # 1 (Monday): Breast + Back + Press
| Exercises | Approaches | Repeat |
|---|---|---|
| Rods Lyzhima | 3 | 12 |
| Top block to chest | 3 | 12 |
| Gathering dumbbells lying | 3 | 12 |
| Rod rod to the belt in the slope | 3 | 12 |
| Crossovers on the upper blocks | 3 | 15 |
| 3 | 15 | |
| Cutting with corps turns | 2 | 15 |
Training # 2 (Wednesday): Shoulders + Feet
| Exercises | Approaches | Repeat |
|---|---|---|
| Army press | 3 | 12 |
| Sitting dumbbells | 3 | 12 |
| 3 | 15 | |
| Hoom feet | 3 | 12 |
| 3 | 15 | |