Mass gain program 3 days. Mass training program

Working out in the gym 3 times a week is a classic training regimen used by the vast majority of athletes. Three training days allow you to very effectively work out almost all muscle groups, combining them in pairs. The only drawback of training 3 times a week is the practical impossibility of pumping all muscle groups by combining them in pairs. For example, chest + back, biceps + triceps, quadriceps + hamstrings, front/middle + rear deltoids. Since we only have 3 days, then, as a rule, our split scheme looks like this:

• Chest + back
• Legs + deltoids
• Biceps + triceps

The disadvantage of this scheme is that we do not allocate separate days for training the legs and deltoid muscles. Although this is not a serious problem for training amateur athletes.

Basic principles of an effective mass program

• High intensity in .

The working weight in basic exercises should be maximum for the required number of repetitions. This means that the last rep of the set should be near failure.

• High volume in .

Isolating movements in mass programs play the role of “finishing off” exercises for the working muscle. They should be performed with light weights and high repetitions (15-20). Performing “isolation” in a strong manner (heavy weight, 6-8 repetitions) is a serious mistake that increases the likelihood of injury and reduces the effectiveness of the workout.

• Usage .

Creatine allows you to increase the intensity of your workouts and maintain it at the required level throughout the entire mass-gaining cycle. In addition, the presence of creatine in muscles is one of the. At its core, creatine is a muscle consumable used during intense work.

• Usage .

Another key factor in the effectiveness of mass training is the amount of protein consumed throughout the day. Protein, or protein, is the main building material for our muscles, so no matter how effective the program is, if there is insufficient protein intake, weight gain will be minimal or even zero. The optimal protein intake per day is. This amount will be sufficient to meet all the body’s needs and ensure the growth of new muscle mass.

Mass training program (3 workouts per week)

Day 1– Chest + Back.

* - use the maximum working weight for a given number of repetitions.
** - use the maximum working weight for 8 repetitions. Don't count the repetitions you complete, but do them until you can't complete a single repetition.
*** - use working weight for 12 reps. Perform repetitions slowly. Don't count the repetitions you complete, but do them until you can't complete a single repetition.

Day #2– Shoulders + Legs.

The desire to achieve results (and muscle growth) as quickly as possible often pushes beginners to increase the number of strength training sessions to five or more per week. It seems to them that training three times a week is very little, and a few more are needed to “target” the lagging muscles.

However, for muscle growth and for the restoration of muscle fiber after strength training, the body of a professional athlete requires from 36 to 48 hours, and beginner ectomorphs need even more time - up to 72 hours. Exercising more frequently will result in muscle loss rather than growth.

Let us remind you that it is suitable exclusively for mesomorphs who already have sufficiently developed muscles.

Are isolation exercises necessary?

Our body is a single system in which not only muscles, but also the entire metabolism work harmoniously. The abundance of exercise equipment in modern fitness centers makes you think that each muscle needs to be pumped up with the help of a complex isolating exercise invented specifically for it - and not with the help of basic exercises with a barbell.

But that's not true. Only in theory can biceps work in isolation - in practice, when lifting a barbell for biceps, triceps, deltoids and even the muscles of the upper back work. Likewise, the arm muscles are involved in all basic exercises - for beginners, this level of involvement is quite enough.

Overtraining

Performing an excessive amount of isolation exercises (biceps curls, chest pulldowns, dumbbell flyes, etc.) will only cause muscle loss in ectomorph beginners. Their body physically has no energy reserves and will have no other choice.

At the same time, excessive enthusiasm for basic exercises is even more dangerous - lack of time for muscle recovery provokes lethargy, a chronic feeling of fatigue and loss of appetite. Lack of nutrition, in turn, will only aggravate the situation and make you even more tired.

Strength training and boosting metabolism

It is important to remember that strength training significantly speeds up your metabolism. However, ectomorphs already have a fast metabolism, burning calories without leaving a trace. That is why they need not only enhanced nutrition, but also minimization of any additional activities outside the gym.

Swimming, running, or soccer are no different from strength training because they require muscle work, increased energy needs, and recovery time. If your goal is to build muscle mass, you need no more than 3 exercise sessions per week.

Training program: 3 week

The main difference between this week’s workouts will be an increase in working weight and a decrease in the number of repetitions of the exercises - you need to use a barbell weight that will allow you to perform no more than 10 repetitions in the first approach and no more than 8 in the last (when you are a little tired).

• - 3 x 10
• - 3 x 8-10
• - 3 x 8-10
• - 3 x 8-10
• - 3 x 8-10
• - 3 x 8-10

Post-workout self-test

You need to finish your strength training session feeling like you still have some strength left. If at the end of the session everything is blurry before your eyes, you have difficulty getting to the locker room and you need time to recover, you are definitely on a dangerous path to overtraining.

A similar check is also useful between sets of exercises - it is important to rest as much as your body needs. Remember that 30-60 seconds is the minimum required, but you can easily increase the rest interval to 1.5-2 minutes if you feel dizzy and your heart is beating fast.

Diet for muscle growth: week 3

In last week's material - continue to accustom your body to four meals a day. However, pay attention to your digestion. If you experience abdominal bloating and pain, this could be a sign of a food allergy.

It is necessary not just to overeat, but to allow the body to fully absorb food - heaviness in the stomach 2 hours after eating indicates that the digestion process is disrupted. Try to find the “problem ingredient” (such as milk or milk) and try to eliminate it from your diet.

***

Daily strength training on machines is a mistake. Training for muscle growth for beginner ectomorphs should consist of exercises with a barbell or other free weight and carried out 2-3 times a week. The second component of success is a sufficient amount of calories in the diet.

A three-day split is a program of training in the gym 3 times a week with the goal of gaining muscle mass. The triple split is based on the principle of combining and alternating exercises for large muscle groups and for small synergistic muscles that help in the main movement. For example, back and biceps or chest and triceps¹.

The main advantage of such training programs is that the same muscle groups work longer, which leads to hypertrophy. However, the disadvantage of a triple training program per week is that it is more suitable for professional athletes. Essentially, the 3-day split is the best mass training program for the naturally muscular.

If the training program is used by a beginner (and especially by an ectomorph who is prone to thinness), then it is better suited for building muscles. It involves working all major muscle groups in one workout, and using only five multi-joint basic exercises. Chief among these exercises is the barbell deadlift.

Differences from the basic program

The main difference between a triple split and a basic mass training program is that a specific muscle group is worked on each training day. On the first day you train your back and biceps, on the second - chest and triceps, on the third - legs and abs. Let us remind you that the basic program is a workout for the whole body and all large muscle groups at the same time.

In fact, the three-day split is optimized specifically for the gym - the program includes both some and isolating exercises with dumbbells, on blocks and on machines. In addition, it is recommended to use all kinds of cardio equipment as a warm-up and on cardio day - in most cases, access to them at home is limited.

Gym training program

Triple training involves working synergistic muscles in one day - for example, pectoral and triceps, back and biceps. Essentially, the triceps receive a load during any exercise, and the biceps receive a load during back rows. After performing basic exercises on a large muscle group, a small muscle that is tired by this point is trained.

In this case, a large muscle group must be trained at the beginning of the workout, and a small one at the end. For example, the bench press is performed first, and then the triceps press. Otherwise, you risk overloading weak muscles, which will negatively affect the strength results of the main basic exercise. The exception is the abs - it is better to train them at the beginning of a leg workout.

The importance of warming up

A training program in the gym 3 times a week necessarily involves a preliminary warm-up. Spend the first 5-10 minutes doing light cardio, then move on to preparing your joints. Warming up the joints is especially important for those who have suffered a sports injury. For the rest, it is enough to complete the basic exercises of the program, but with minimal weight.

For warming up, both a treadmill or jumping rope, squats with body weight, push-ups, and pull-ups on the horizontal bar are suitable. The main rule is to maintain a moderate level of load - remember that the warm-up is designed to prepare you for the main workout, and not at all replace it, significantly exhausting the athlete.

Sets and reps

The exercises of the program are performed in 3-4 sets of 8-12 repetitions. In this case, the last 2-3 repetitions should be difficult, but without compromising the execution technique. If you feel that you can do 15 repetitions, increase the working weight. Processes (building muscle mass) are closely related to progress in loads. The break between approaches should last about 1-1.5 minutes.

Day one: back and biceps

The first day of triple split training is combined with biceps exercises. The lat pulldown develops the latissimus dorsi muscles, while the seated pulley pulldown gives it thickness; To pump up the biceps, the program uses biceps curls with a barbell and on blocks. In addition, the program includes hyperextensions for the lower back.

	2-3 approaches in warm-up mode
	4 sets of 8-12 reps
	4 sets of 8-12 reps
	4 sets of 12-15 reps
	Two-handed lat pulldown 4 sets of 12-15 reps
	Biceps on lower blocks 4 sets of 12-15 reps
	4 sets of 12-15 reps
	4 sets of 1-2 minutes

Day two: chest and triceps

The second day of training in a three-day program consists of pumping up the triceps. The main exercise in this case is the bench press - one of the key basic exercises. The program also includes exercises for the anterior deltoid muscles and exercises to improve posture (throwing weights forward and t-push-ups).

	2-3 approaches in warm-up mode
	4 sets of 8-12 reps
	Information on the chest in the simulator 4 sets of 12-15 reps
	4 sets of 12-15 reps
	4 sets of 12-15 reps
	4 sets of 12-15 reps
	4 sets of 12-15 reps
	4 sets of 12-15 reps

Day three: legs and abs

The final day of training is built on powerful work - both with the help of classic squats with a barbell, and with exercises on machines to work individual small muscles of the legs (primarily the rear hip flexors and buttocks). Let us remind you that leg training is considered the most important tool for increasing testosterone levels.

	4 sets of 12-15 reps	Leg raises in the simulator 4 sets of 12-15 reps
	4 sets of 12-15 reps
	4 sets of 12-15 reps
	4 sets of 12-15 reps
	4 sets of 1-2 minutes

Nutrition and sports supplements

In conclusion, we note that in order to gain muscle mass, it is important to maintain an increased caloric intake. In fact, it should be increased by at least 20%. Special attention must be paid to the quality of carbohydrates - fast carbohydrates are acceptable only after training, while the rest of the time, cereals and other sources of fiber are preferred.

Among the effective sports supplements for muscle growth include (improves strength and increases muscle size), (help you train longer and stop catabolic processes), as well as pre-workout complexes (increase blood circulation in the muscles and give a feeling of “pumping”) and.

***

The training program in the gym 3 times a week is a split into key and secondary muscle groups. This program is intended primarily for professionals and mesomorph athletes. To gain weight, beginner ectomorphs are recommended to do “full-body” training, which involves working out all large muscle groups.

Scientific sources:

1. 8 types of split. How to choose split training, link

Training each muscle group once a week is considered the lowest training frequency.

On the other side of this concept is training each muscle group three times a week. This is considered the highest training frequency.

The question is whether this frequency of training is right for you...is it the best? Let's figure it out.

First, let's look at an example of strength training three times a week...

Above is an example of a three-day full body split, which is the most popular for this training frequency. As you can see, every muscle group or part of the body is worked out three times a week.

This means that every muscle group is trained every second or third day which is enough high frequency of classes.

This is true in comparison with the frequency of training once a week, when each muscle is worked only every seventh day.

How to Create a Frequency of Studying Three Times a Week

The key to creating a workout three times a week is exactly the opposite of what it is to create a workout once a week.

Instead of making sure you're training enough to get a full week off between workouts, your goal here is to ensure exact amount of load so as NOT to exceed its optimal amount.

If your load is too high, you won't have time to recover in time for your next workout (which will be two or three days later at a given training frequency).

So while the load will be high enough to achieve positive results, you need to keep it low enough to preserve your body's ability to recover.

People choose the wrong load

And this brings us to the main pitfall of training three times a week (or using any option more than once a week).

People incorrectly reason that they should do the same amount of workload (exercises, reps, sets) as when training once a week. Now just start exercising three times a week.

Due to the high frequency of classes, not only will this not work... it will be very stupid.

The point is that you need to take the total amount of training and divide it into about three workouts, and NOT do the same amount of exercise three times a week like a complete idiot.

The human body (muscles, nervous system) cannot recover so quickly.

But at the same time, the load should not only be low to allow recovery, but also high enough to achieve positive results.

So, is working out three times a week optimal?

For certain of people… Yes. For others, not particularly.

If you are a beginner athlete with any the goal, training three times a week is MOST EFFECTIVE way.

And as usual, this is not just my opinion. And also the opinion of every expert and coach who is at least half literate.

In fact, this has been proven by science and worldwide results.

Literally all the studies and scientific papers examining different types of training frequency for beginners have come to the same conclusion: training each muscle group three times a week is most effective training option for beginners, regardless of their goals.

So if you are a beginner with any goal (increasing muscle mass, losing weight, increasing strength, improving your appearance and developing your body in any way), training three times a week is the best option for you.

Let's figure it out until the end...

For whom BETTER

Working out three times a week is best for the following people:

• Beginners with any goals
• Any athlete with the primary goal of increasing strength

And it's no coincidence that any well-designed beginner program follows the three-day full-body program I talked about earlier. It has already been proven that it is most suitable for beginners.

High frequency of classes allows you to quickly master motor skills. This is similar to how a child learns. How will he learn faster...if he does something once a week or three times a week?

And for all intents and purposes, the aspiring athlete is a “child” of strength training. Everything is new to his body. And this means that he will absorb everything faster and make progress than a non-novice athlete.

And it so happens that training three times a week just allows you to do this.

For this same reason, training three times a week is very effective for non-beginner athletes to increase strength.

This means that if you're past the beginner stage and your goal is to get stronger, training three times a week is a proven option for you.

This is why many of the most popular strength training programs have the same training frequency (with the same 3 days of full body training).

To achieve strength indicators, training each muscle group three times a week is the way to go. So if that's your goal, this frequency will work for you.

For whom LESS Is it okay to train three times a week?

Honestly, for everyone not named above.

Do not misunderstand me. Working out three times a week CAN work for almost anyone, any goal, any fitness level.

Without a doubt.

However, we are talking about what will work better and what will work worse. For the people I mentioned above (beginners with any goals and athletes with the goal of increasing strength), a training frequency of three times a week is optimal.

For the rest of the population, this training works worse.

Yes, it can work (and does work) it's just not the best option In most cases.

So, what training frequency is best in this case?

Great question. Let's get straight to the answer...

September 29, 2016

With the arrival of winter, the average person begins to realize that another beach season is just around the corner, and the needle on his scale shows unacceptable numbers. So, it's time to pull yourself together. So, in most cases there is a desire to go to the gym. Once there, a person discovers a new world in which he most likely understands nothing

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

Basic training programs for beginners will also be discussed below.

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

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

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

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

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

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

Split training program for beginners

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

After Friday, the body needs rest for 2 days. This type of training can be continued for several months, over time becoming familiar with the new principles of training.

Circuit training with machines for beginners

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

• the ability to master exercises from the point of view of the technicality of their implementation;
• gradual adjustment of mental-muscular coordination;
• high-quality preparation of muscles for more significant loads.

With this type of training, the fitness trainer usually adheres to the “big to small” principle. However, if you believe in practice, not every beginner has enough energy and physical endurance to work out other muscle groups after heavy exercises on the lower part.

The most favorable option for circuit training for a beginning athlete is as follows:

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 completed one set, we rest. Then we proceed to chest exercises (2-3 sets of 12-15 repetitions). Then we move on to the shoulders and continue according to the same principle. This way you can train for the first two weeks.
2. With the beginning of the third week, we add one more exercise for the main muscle groups (back, chest). Then we continue to adhere to the same principle: after performing 2 exercises on the back muscles (in 2-3 sets), we begin working on the chest. We don’t rush with the legs: we leave one previous exercise (squat or bench press). The same applies to small muscles - we perform one exercise each for biceps, triceps and shoulders.

Cardio workout for beginners

For a beginning athlete, it is important to perform a block of exercises that would allow evenly loading all areas of the body. This goal is perfectly achieved by doing aerobics and dancing.

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

A cardio training complex for a beginner may include the following exercises:

1. Run in place. We grab our hips with our heels.
2. Jumping (legs spread/closed). You can also use your hands, simulating the rotation of a jump rope.
3. "Jumping jack" - wide jumps. At the same time we raise our hands.
4. Running with high hips.
5. "Mill".
6. Leg-scissor jumps. We jump up and change legs in a forward and backward direction. 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 moved to the side. Alternately change the emphasis on the leg.
8. Feet together, jump to the sides.
9. Let's box.
10. We squat deeply, our back is straight, we throw our arms out in front of us.

A beginner should give preference to such cardio training during the first two months. After this, you can connect running in the fresh air, running on sports simulators, cycling, exercise bike, jumping rope, etc.

Basic exercise training

A basic training program involves using maximum weights for a small number of sets and repetitions of each movement. Also, its distinctive feature is the presence of long rest periods - from 2 to 5 minutes inclusive.

Training from basic exercises should simultaneously involve as many muscle groups as possible. Ideally, an athlete is generally recommended to work out all the muscles in one workout. Therefore, when 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;
• horizontal bench press;
• triceps press in the simulator;
• calf raises in the simulator;
• barbell pull in an inclined position.

1. On Wednesday, do the following exercises:

• deadlift;
• barbell chest press;
• classic pull-ups;
• barbell curls;
• “bar” for the press.

1. On Friday, repeat Monday's program, and devote all other days to muscle relaxation. After all, it is in a state of 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, the 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 the exercises in sets of 3 to 7 repetitions, resting for 2 to 3 minutes.

What muscles can you train in one workout?

Here is the most common and logical option:

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

We adhere to 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 to ensure a high-quality load on the deltoids.

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

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

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 is not suitable for everyone.

How to choose weight, number of sets and reps, and how to increase them

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

When you can do 3 sets of 10 times with this weight, maintaining the correct technique, next time you can increase the weight to the minimum 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 the training allows for 8 to 10 repetitions in one approach. Gradually work your way up to 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 will hone the correct technique, partly because beginners always have more room for growth than anyone else. The more advanced you become, the slower you will progress. So take advantage of your body's abilities while you can!

But we want to remind you once again: at first, you should do exercises with a weight that is obviously light for you. For faster progress, the initial stage should go through the feeling that you can do more, and not with skipping repetitions/sets/workouts due to the fact that you chose a load that is still too heavy for you.

Training program for beginners

If you haven't exercised in a while, or if this is your first time, your main goal for the first few weeks will be to learn the correct form for each exercise. Only after this can you be sure that you will get everything you need from the program. If you are used to isolation exercises (eg, bicep curls, calf raises), then you may feel that two exercises will not be enough for your workout. But the whole difference is that we perform complex exercises that involve all large muscle groups, which means they burn a lot of fat.

Basic program for girls

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

The main volume of work falls on the quadriceps, hamstrings, buttocks and hip adductors - precisely those areas that most girls consider “problematic”. Work on them is carried out in a fairly high repetition range, which allows you to achieve a good pump. This is exactly what you need to tighten your shape and remove excess fat from your thighs. The remaining muscle groups are worked out in a relatively gentle manner so as not to overload the joints and ligaments and to focus all the training stress on the target muscle group, then the progress in it will be maximum.

Basic beginner mistakes

For beginners, training weights increase very quickly, since the body's adaptive resources are very large. Many people are tempted to constantly try to see how much they can “lift at once.” But this is just premature. Too frequent passes will slow down progress. Not to mention the likelihood of injury and violation of exercise technique.

Many novice athletes, in pursuit of weight, begin to abuse cheating and shvung, that is, “cheat” a little, forcing the body to lift more weight or do it more times. They wriggle like a snake when doing a bench press, help themselves too much with their body when doing bicep curls, and so on.

You shouldn’t deceive yourself by cheating during training - this method is good for pros, but beginners need to learn to feel their body.

As a result, the athlete subsequently has to re-learn the technique, and in the event of an injury, a completely natural setback may occur. A training program for beginners should be performed with correct technique. Having trained in it and similar programs for six months or a little more, the athlete already has a rough idea of ​​what he can do and what he wants to achieve.

Some will be attracted to competitive bodybuilding, some will decide to try themselves in powerlifting, some will decide that they should pay more attention to weight loss, and some, continuing to progress in this program, will decide not to change anything radically for now. Thus, a properly designed basic program for beginners lays the foundation for the athlete’s further success.

Training program step by step

Moving on to the conversation about how to create a training program, it is necessary to immediately note that their complexity and intensity should increase gradually

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 - “whole body”, or Full Body) are basic, and are recommended for all athletes, regardless of level of training. The already mentioned groups of exercises with deadlifts, squats, presses, pull-ups and push-ups are the best way to pump up the muscles of the whole body, accompanied by increased blood circulation and testosterone production.

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

Each lesson should include:

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

The duration of each approach, depending on the number of repetitions, is from half a minute to a minute. Pulse rate – plus 70-80% of normal (i.e. about 120-140 beats/min.) A decrease in pulse means that the load should be increased; if it increases above the specified limits, it should be reduced.

Stage 3. Two-day split

At the third stage, muscles that have fully adapted to medium loads can begin to build. To do this, increase the working weights, increase the intensity of the exercise, and gradually introduce into the program not only basic, but also special isolating exercises.

To prevent general overload (when loads on individual muscles are activated), split training is introduced into the schedule.

Stage 4. Three-day split

This stage is a full-fledged entry into a serious training regime. It is mandatory for him to alternate loads on different muscle groups every day, as well as 2-day breaks after the standard three-day activity. An example of an exercise would be the following schedule.

Day 1 – biceps, back muscles:

• 10 minutes warm-up;
• deadlift (2 sets of 8 reps);
• bent over rows (3 sets of 8 reps);
• Pull-ups – wide grip (2 sets of 12 repetitions);
• biceps curls (2 sets of 12 reps);

Day 2 – triceps, legs:

• 10 minutes warm-up;
• squats (barbell, 3 sets of 6 repetitions);
• leg press (barbell, 2 sets of 18 repetitions);
• calf raises (barbell, 3 sets of 15 repetitions);
• back press – close grip (barbell, 2 sets of 12 repetitions);
• French press (barbell, 12 repetitions);
• pumping the press without weights (three crunches);
• 10 minutes cool down (light exercise).

Day 3 – delta, chest:

• 10 minutes warm-up;
• back press – wide grip (barbell, 5 sets of 5 repetitions);
• push-ups (3 sets, until failure);
• military press (barbell, 3 sets of 8 repetitions);
• Raising 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 isolation exercises (from 5 to 15 repetitions each). The training scheme changes periodically - this ensures that there is no stagnation in working weight.

If you're a beginner, your goal is to learn how to lift correctly, not a lot. In addition to performing the basic exercises correctly, there are some safety guidelines you should follow to reduce your risk of injury now and in the future.

Hire a personal trainer or work out regularly with a friend so they can monitor whether you are putting yourself at risk of injury

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

Avoid overstraining your joints like the plague. Achieving a full range of motion during an exercise is correct, but overloading a joint beyond its natural capabilities 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 sit for just a couple of seconds after completing a set of exercises. Their thigh muscles are on fire, so they relax the muscles, take a few breaths and stand up. No harm done here, right? Wrong, the whole exercise puts a huge load on the knee joints with virtually no muscle support.

Exercise regularly with a friend so they can monitor whether you are putting yourself at risk of injury

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

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

Learn to voluntarily contract your abdominal muscles and keep their middle part tense. This will help you stabilize your torso and avoid unnecessary strain on your back. Remember that staying injury-free is an important step towards long-term success. Make it a habit to always tense up when bending, pressing, or lifting weights, especially during overhead exercises such as the standing press.

Be sure to use proper lifting technique (back straight, knees bent, abdominal muscles tight) when removing and putting on the discs. Just because it's not an exercise doesn't mean you can ignore safety rules when handling 20kg plates. Also monitor disk capture. If your palms are sweaty, you risk dropping discs on your feet and breaking your toes if you don't dry your palms first.

Some people like to use a “monkey” grip, which is to hold the bar without gripping 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 your 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 the barbell, which weighs over 80 kg, will hit your front teeth. This is quite a memorable event and it will leave a deep impression.

Basic training program

1. Training day. Emphasis on chest, triceps.

1 Bench press exercises:

Incline bench press is recommended. Lower the bar until it touches your chest and press up. Full range, touch, smooth operation. Use a ladder to climb up to working approaches, working 1-3 approaches. Your maximum set of 6-8 reps with your maximum weight is the first work. The second working set is 6-8 reps with maximum weight. The third endurance work is a multi-rep set of 12-15 reps after dropping the weight from the apparatus. 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 press, you can replace it with the flat bench press. It's whatever you like. Both exercises are great for the upper pecs and midsection.

After the first exercise, pause for 10 minutes. During the pause, you can pump up your abs for three approaches.

2 Push-up exercises:

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 triceps bars. Narrow elbow position. Three working sets. For beginners, perhaps one. 5-10 minutes recovery.

3 Arm extension exercises in a triceps block:

isolation exercises, two approaches with increasing weight. Two working sets with maximum weight.

The bottom line is that basic mass training contains 1-2 working approaches, but if you are working on endurance and fat burning, add a third high-repetition approach. 12-15 repetitions in each exercise.

2. Training day. Emphasis on the back.

1 Pull-up exercises:

choose 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 with a narrow reverse grip, so that the biceps works in half with the back. Do the exercises through a full range of motion so that it's not just biceps work. The following option for performing the exercise is possible: 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.
Like on the first day, 10 minutes press break. About three approaches.

2 bent over row exercises:

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

3 biceps extension and curl exercises with dumbbells while sitting on an incline bench:

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

The basic mass training program includes minimalism in the number of repetitions per exercise; if you are working on relief, then there may be more approaches. Then the point is no longer about recovery and muscle growth, but the main thing is about maximum energy consumption.

3. Training day. Legs, shoulders.

1 exercisesclassic squats or Smith squats:

There are two working sets in this exercise. If you are working on endurance or fat burning, then perform three sets and the third set is energy-intensive with a large number of repetitions in the region of 15. Working sets in the region of 6-8 repetitions for muscle mass.
Recovery 5-10 minutes.

2 exercises for raising elbows on the middle delta:

three or two working sets. We carry out lifting with a straight back, without jerking. With maximum elbow lift.
Rest 5-10 minutes.

3 dumbbell abduction exercises:

We use the bundles of the front and rear deltas. A very important point is that the movement should occur strictly in a vertical plane, along a line passing through the shoulders (not forward, not backward, but strictly to the sides), and as soon as your ELBOWS are at THE LEVEL OF YOUR SHOULDERS (not higher than namely at SHOULDER LEVEL), exhale and return your arms 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 there are 1-2 days of recovery. Three exercises per split. 1-2 warm-up approaches. 1-2 approaches for mousse, 1-3 for fat burning. 6-8 reps with maximum weight per mass. 13-15 multiple repetitions for fat burning.

The basic training program is suitable not only for experienced natural athletes. Everything varies in the approaches and 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 changes in schemes.
• Never strive to achieve a certain result in an excessively short time frame. The body needs time to adapt to stress. In addition, a gradual increase in intensity has a beneficial effect on health - strengthening not only muscles, but also the cardiovascular system.
• When starting training, at first do not include daily training in your training schedule. Exercising every other day (about 1 – 1.5 hours) is more than enough for a beginner.
• In fitness training for beginners, there is no point in introducing specialized exercises to pump up one specific muscle. This is not a task for the first week or even the first month - since first you need to qualitatively work out the basic programs with the formation of all muscle groups as a whole.

Coaches' mistakes

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

The correctness of the program will determine the result you will achieve. However, people working in fitness clubs are not always gurus in their field.

A beginner, unfamiliar with the world of iron, is guided by the size of the muscles and the relief of the trainer’s figure. That is, the healthier the coach, the more confidence he will inspire. The beginner does not know that impressive dimensions could be achieved thanks to the use of steroid drugs and pharmacology. That is, the coach has achieved good results, but, alas, he cannot always tell you how to achieve something without chemicals.

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

Therefore, when turning to a person for a program, emphasize that you are interested in natural weight gain.

Irresponsible attitude towards the health of a newcomer

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

What do trainers do: a person complains of lumbar osteochondrosis or hernia. And they told him. You can probably already guess how it will all end.

Of course, with careful attention from the instructor, everything will be fine, the person will be able to heal his back. But in some cases there is no such control; most beginners go to the gym on their own. Beginner and deadlift are an explosive mixture, the explosion of which leaves an injured lower back.

The same applies to squats. Incorrect technique, haste in choosing a weight - and now the newbie is already at an appointment with a neurologist.

Basic training program for beginners: what, why and why

As you know, recently the project has become able to create individual training programs. So, you said that this topic is interesting to 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 look at all areas of bodybuilding, athlete training levels and programs corresponding to them. Well, we’ll start our first acquaintance by 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.

Features of PT beginners

Each program has its own characteristics, i.e. strategic scheme for its implementation - what follows what, what rest time, etc. This is what we'll talk about. The first thing you need to do is decide on the answer to the question: who is a beginner?

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 after exercise is extremely low. Let me note that we are not talking only about young people or only males, it can be young ladies and “people for...”, in general, everyone who has decided to change their physique, but does not know where to start and what training program to work on .

So, congratulations Sharik, you're an idiot! Congratulations to you with the honorary title of newcomer! You shouldn’t be ashamed of him or add experience to your work record 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 judge, history will tell.

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

• classes 2-3 once a week;
• work scheme – work on the whole body without separating muscle groups;
• low volume training;
• basic or conditionally basic exercises, with minimal inclusion of isolated training exercises;
• low variety of exercises;
• lack of “shocking” techniques () for working with muscles;
• focusing on smooth and consistent weight progression.

All of these guidelines are aimed at achieving often the same and specific goals for beginners.

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, some are interested in losing a little more fat or gaining muscle mass, some want to become stronger, but in general everyone wants to end up with a beautiful body and a healthy look.

So, these are not entirely true goals that a beginner should set for himself. Most girls want to lose weight, most boys want to gain weight (become more massive), become stronger. When you come to the gym for the first time, you need to set a “banal” goal - to become better from workout to workout.

In more detail this can be expressed as follows;

• development of general fitness - the body’s ability to “better” tolerate loads and better recover from stress;
• improving muscle coordination and performing exercises in proper form;
• improvement of performance – increasing the volume of training in comparison with the initial value;
• increasing the base level of strength indicators, increasing endurance.

For a beginner, these are the goals that are important, and achieving them allows you to bring others closer - increasing muscle mass, reducing fat, general improvement in well-being and health as a “side” effect. Therefore, try to focus on “banal” goals - to become better today than yesterday, and the rest will follow. On Wednesday we pulled ourselves up one more time than on Monday - great, we started working out the entire program in 50 minutes (compared to previous 60 ) and being less tired is great!

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

1. While performing basic training programs in the gym, pay more attention to rest and recovery. There is no point in training every day - your muscles and joint-ligamentous apparatus are not ready for this anyway, sooner or later it will end in injury.
   2. Don't do squats and deadlifts on the same day. This will put too much stress on the lower back and spinal extensors.
   3. Take a day or two of complete rest after training your priority muscle group. This will facilitate speedy recovery and growth.
   4. Record your rest time 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 performing the exercise and the sensation of muscle contraction, rather than the working weight. Without technique, weight means nothing.
2. Adapt 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, recover better, then it is better to do 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 one week and light the next, reducing the weights by 30-40% without reaching failure. This will give your muscles, joints and ligaments a break from heavy weights, and this will lead to greater progress in the future.

Training

Building a body takes time, concentration and consistency.

If you are a beginner, you may want to 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 more and can cause more damage that will take a long time to recover from. 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 overcompensate (grow) a little to prepare for future training. 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 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 from there. Moreover, we are going to divide the body into two days: upper body except abs on the first day, lower body plus abs 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.

We then repeat Days 1 and 2 again on Thursday and Friday, leaving Wednesday and the weekend for rest and relaxation. 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'll focus mainly on classic exercises. Once we have mastered these simpler exercises, we will move on to the next level with a new focus on more complex, multi-joint exercises

It's more important now to learn how to perform the exercises correctly and get the right feel for each exercise than to lift as much weight as possible.

With some exercises, like lat pulldowns and most dumbbell lateral raises, it's especially difficult to get the muscle to work if you're using too much weight. Start easy; choose a weight that you can lift correctly 10-12 times and increase the load as you master the technique. Track your workouts - write down the weights and number of repetitions in a notepad or in a special training diary so that you can compare them in the future.

When performing exercises such as high pulldowns or dumbbell lateral raises, it can be especially difficult to get the desired muscle to work if you use too much weight.

How to start training in the gym

Stage one – REGULAR aerobic training

We decided to go to the gym, but we haven’t done physical education for a hundred years. Don’t rush to start training with hardware; start with aerobic exercise. Running, swimming, skiing, skating, etc. are suitable for this purpose. Before aerobic training, be sure to warm up: warm up your muscles, move your joints. The main task is to improve blood circulation in the muscles, warm up the ligaments and stretch the joints.

This period will allow you to prepare your body for high-intensity training in the gym. If you are simultaneously interested in 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 completing the first preliminary step, it is possible to begin strength training with weights. Before starting your workout, take 10 minutes. Warm up, and only after it start doing the main exercises.

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

For each exercise, do 3 sets of 8-12 repetitions.

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 create a training program for themselves (in most cases, due to lack of knowledge).

Stage three - basic strength training

Example of a basic weight training program

Monday: biceps, back

• Warm up 5 minutes
• Deadlift 1 set x 12 reps; 1x10; 3x6
• Pull-ups 4x8
• One-arm dumbbell row 3×8
• Standing barbell curl 3×10
• Hammer curls for biceps 3×10

Wednesday: legs, abs

• Warm up 5 minutes
• Barbell squats 1×10; 1x8; 3x6
• Deadlift on straight legs 1×10; 1x8; 3x6
• Hanging leg raises on the horizontal bar 3×20

Friday: chest, shoulders, arms

• Warm up 5 minutes
• Bench press 1×10; 1x8; 3x6
• Lying dumbbell fly at an angle of 3×10
• Bars 2×15
• Wide grip barbell row to the chin 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 choose a new one.

Presented here is a training program for beginners, which is based on basic exercises, since it is the 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: horizontal bars and parallel bars

Two exercises for the pectoral muscles and two exercises for the back. Let's 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 dips. Elbows to the side, knees bent, looking at the floor. This technique works well on the chest.

As for repetitions, everything is the same as in the gym. If your goal is endurance, then the number of repetitions is to the maximum. If the goal is to increase muscle mass, do 8-15 reps with weights.Rest 30-60 seconds.

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

How to increase your pull-ups on the horizontal bar

Why can't we talk about exact repetitions in an exercise. Because naturally everyone’s preparation is different. Therefore, if the basic training program is aimed at fat burning, then working approaches are performed to the maximum. If muscle growth is 6-8 reps with attitude. That is, select the weight so that the amount 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 these pull-ups, you should not bend back. We placed emphasis, squeezed our shoulder blades together and began doing the exercises. Endurance maximum reps, height 6-8 with weights.

3 squat exercises.

I think there is no need to talk about the execution technique. This is a basic basic exercise. Three approaches to the maximum. Or 6-8 with weights.

Then we rest for 5 minutes and move on to the first super set. Starting the second round of our training. There are three such circles.

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

Basic training program horizontal bars and parallel bars general recommendations

Good workout in an open area. Does not require additional equipment. If you are pursuing fat loss goals, it is recommended to jog for 20-40 minutes before or after training. Don't forget about a good warm-up. Also the correct execution technique. Maintain recovery time between exercises and sets. As for the repetitions, I think we’ve sorted it out. For weights, you can use any available means, as an example, 5 liter bottles of water.

Here is such an excellent basic training program that is not inferior to training in the gym.

Diet

To maintain your new, more active lifestyle, you need to reconsider your daily diet. There's no one "perfect diet," but there are general guidelines you can follow whether you're a skinny teenager or overweight in your 40s.

Avoid junk food. Believe me, this is your most important step. Fast food, candy, soda, and other crap not only give you enough calories to turn you into a Michelin man, but they also fill you up with empty calories that keep you from getting the nutrition you really need!

Increase your protein intake. Muscle is 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're like most people, you don't eat 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, as fiber is essential to keep your digestive system in shape. You need a stomach that can handle your new, more intense nutritional needs, so make it a habit to get fiber in every meal (except meals immediately after workouts).

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

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

Try dividing your meals into several small portions

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

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

Avoid eating carbohydrates late at night. - This is the main source of energy for training, they work in much the same way as gasoline in a car.

However, unlike a car, you can't fill the tank full and leave it until the morning. Instead, large portions of carbohydrates overnight will be processed by the body and stored as body fat unless there is an immediate need for additional energy.

To continue the car analogy, in the morning you will have an almost empty tank, but you will have gained some fat. If you're craving a late-night snack, choose something that's all protein, since the protein won't be stored as fat and will provide additional building blocks while your body recovers, or sleeps.

Initial training process

The first few months of the gym program for beginners include honing the technique of performing movements. That is, the weight should be light, the work should not be done to failure. The exercise itself should be performed slowly, with 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 a bench press it will be push-ups, for a squat - a leg press, for a deadlift - pull-ups. All this time you work at a minimum of your strength, also minimally increasing the weight on the bar (by about 2-3 kg). Only after 2-3 months can you start more intensely, but at the same time slowly increase the load in your training.

During the period when you are just learning the technique, and also for about another 5-8 months, the training program in the gym for beginners involves performing all the basic exercises together, 3-4 approaches, plus “finishers” and isolation in the amount of 1-2 approaches for the entire workout. The body of a beginner is capable of recovering quite quickly from stress, so this approach is quite justified. After 8-12 months or earlier, when the weight stops growing, you can start splitting - dividing training for each part of the body into separate days. The best option would be:

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

Basic exercises should be performed in 5 sets, 8 repetitions. Pull-ups and parallel bars - optional, in the amount of 1-3 sets of 6-8 repetitions. Subsequently, the number of repetitions in basic exercises can be reduced to 5, this way you will be able to progress over a fairly long period of time. You shouldn’t immediately take on a heavy weight that you can handle for 5-6 repetitions. The best option would be a gradual but confident increase in weight, and a decrease in the number of repetitions can be done approximately once every 3-4 months. After the weight stops growing at 5 repetitions (assuming that you have been training for quite a long time and following strict exercise technique), you can move on to cycles, but this is a separate topic that takes up an entire article, and will not be useful to you in the future.

• Squats.

Bench press.

Basic exercise training program

Day 1

Squats
rest: 120 seconds
4 approach to 5 repetitions

Front Squats
rest: 90 seconds
3 approach to 6 repetitions

Superset:

Squats with a kettlebell (goblet)
rest: 60 seconds
3 approach to 10 repetitions

Back lunges 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 barbell row
rest: 60 seconds
3 approach to 10 repetitions

Bent-over dumbbell row
rest: 60 seconds
3 approach to 8 repetitions

Day 3

Barbell deadlift
rest: 120 seconds
4 approach to 5 repetitions

Traction in the power frame
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

Craving for 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 technique, the ability to feel the working muscle and determine the appropriate working weight for each exercise. After warm-up sets, which should never be taken to muscle failure, you will perform 3-4 work sets with the target number of repetitions specified in the training plan.

Understanding the relationship between load and repetitions is of utmost importance. Although it seems obvious that the higher the weight, the fewer repetitions you can perform, within the first month you need to accurately determine the weight with which you can perform exactly 12 repetitions, no more. If you set the weight too light and can do more than 12 reps, add more load on your next set.

You want to make sure that the last rep or two is really hard for you and you're pushing yourself to the point of failure. If you start to neglect proper technique in the last one or two reps, it doesn't count. The load is still too much for you.

Mass gain program 3 training days

The optimal training regimen for beginners would be classes every other day; with such a schedule and correctly selected loads, muscles, ligaments and joints are perfectly restored. Which has a beneficial effect on overall progress and helps you move towards your goal faster.

A three-day training program for gaining muscle mass can be performed on any convenient day 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 crosses the threshold of the gym initially needs to accustom his body to stress, develop the correct technique for performing exercises in order to avoid injuries in the future. Therefore, you should start with light weights, but in a large number of repetitions, 12-15 repetitions per set. During this period, you should work in circuit training mode, when the whole body is worked out at once in one lesson.

Next, when the body gets involved and gets stronger, and the correct technique for doing 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 involves working out individual muscle groups on different days.

Popular split training scheme:

Mon. – chest, biceps

Wed. – legs, shoulders

Fri. – back, triceps

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

In the introductory period, we work for 12-15 repetitions per set with a reserve of one repetition in each working approach. Rest between sets for 1-2 minutes. We perform the exercises under control and preferably under the guidance of an experienced trainer. The goal 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 to do push-ups on the floor.

The main task of the introductory period is to adapt the body to the loads and master the correct technique for performing exercises.

In the basic period of training, we do the main thing - grow our treasured mass. To do this, we work for 6-10 repetitions per set, resting between sets until complete recovery for 2-3 minutes. The weight is selected to perform a given number of repetitions, but the latter must be at the limit. If in 2 approaches you were able to complete the specified 6 repetitions, and in the third you barely managed 4, then this working weight is too high for you and should be reduced. The duration of the base period is not limited; as long as progress is made, nothing needs to be changed; then your experience will tell you how to make adjustments. The main thing is to learn to feel yourself, your body and your muscles.

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

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

Now let’s move on to the training schemes, the first number is the number of approaches, the second is the number of repetitions. Approaches and repetitions are indicated as working ones without taking into account warm-up ones, which must be at least 3, including warm-up with the bar.

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

1. Squats with a barbell on the shoulders – 3x12
2. Deadlift or straight-legged Romanian deadlift – 3x12
3. Bench press – 3x12
4. Standing biceps curl – 3x15
5. Pull-ups on the bar with a wide grip - 2-3xmax
6. Push-ups on parallel bars – 2-3xm
7. Standing chest press, also known as military bench press – 3x15

Base period

Workout 1

1. Bench press – 3x6-8
2. Standing biceps curl – 4x10
3. Bent-over barbell row - 3x10
4. Any abdominal exercise – 3x max

Workout 2

1. Squats with a barbell on the shoulders – 3x6-8
2. Standing barbell chest press, also known as military press – 3x10
3. Any calf exercise
4. Any abdominal exercise – 3x max

Workout 3

1. Deadlift or Romanian straight leg deadlift – 3x6-8
2. Pull-ups on the bar with a wide grip - 3xmax
3. Close grip bench press – 3x8-10
4. Dips with weights – 3x10
5. Any abdominal exercise – 3x max

The third day

The program is slightly transformed:

1. Warm up.
2. Legs: squats with a barbell, extension and bending on the machine.
3. Shoulders: bent over dumbbell raises, arm abductions on the Peck-Deck machine.
4. Press.
5. Stretching.

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

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

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

Schedule

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

Week 1

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

Week 2

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

As you can see, there are only 2 types of training that replace each other, and between them there are 1 or 2 days of rest. It makes no difference what days you 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 all that can be said about the schedule. Now is the time to move on to exercise. And here there are 2 options.

Conclusion

Training for beginners in the gym can turn into sheer stress if there is no reasonable approach to training and an experienced mentor. At first, most likely, nothing will work out. Therefore, you should be careful if you decide to visit the gym. For beginner men, this path will be easier than for women. But even the fairer sex is good at sports, if only they had the 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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