Training program from bodybuilder Alexander. Features of drawing up training programs for bodybuilding

If you want to have a beautiful body, you want to stop being thin so that any clothes fit well, you want to become stronger and more courageous. Then you have come to the right place. To make your dreams come true, we have prepared various information that will help you quickly understand all the intricacies of bodybuilding.

Bodybuilding classes for beginners

Like any other sport, bodybuilding does not stand still and is constantly evolving, involving more and more people in the world of iron sports. Of course, many may argue that bodybuilding is not a sport at all, but just “show off in public.” This is not at all true, since in almost any sport, be it hockey or football, many athletes train in the gym and use exercises such as squats, bench press, etc. in their training. The essence of bodybuilding is to show people a show, to demonstrate what the human body is capable of and what results can be achieved with regular exercise in the gym. The goal of bodybuilding is to develop all the muscles of the body and create ideal proportions. Also, many can say that in modern bodybuilding there are only “chemists”. This is partly true, because in order to gain as much muscle mass as the professionals gain, you will have to resort to pharmacology. But we should not forget that in almost any sport, in order to become a professional, pharmacological support is necessary, since a person is not able to withstand the load that is present in modern professional sports without “chemistry”. Only, for example, football players are not called “chemists”, but bodybuilders are happy to do so. In addition, each person has a choice whether he needs to use anabolic steroids or not. And results can be achieved in a natural way. This section contains important information about bodybuilding for beginners, so that it will be easier for you to learn all the main points of bodybuilding and start training correctly.

Workout

The basic principle of training. How many approaches and repetitions to perform, how many times a week to train and what should be the duration of the training.

Bodybuilding exercises for beginners

Which bodybuilding exercises should beginners prefer and why?

Training program for beginners in bodybuilding

What exercises to use in training, how many approaches and repetitions to do, an approximate ready-made training program. How to properly warm up before training. How to warm up your muscles. How to prepare your joints and ligaments for training. All the necessary information.

Human muscle anatomy

It is necessary to understand how the muscles of the back, chest, arms, shoulders, legs and their functions are structured in order to understand what exactly needs to be pumped, what exercises to choose and how to perform them as effectively as possible. First, let's deal with the mistakes of beginners that hinder progress! First, let's figure it out. From this article you will learn the basic criteria that must be met in order to successfully gain weight through muscles. Next, let's talk about training. In order for muscles to grow, they need to be challenged, but beginner bodybuilding training is different in that you first need to prepare the muscles and joints for heavy weights. That is, it is of a general developmental nature. That is, it is aimed not at pumping, but at preparing the whole body. And then you need to use this one. And this is also suitable for the very first trip to the gym. Afterwards, you need to properly organize your workout to gain muscle mass. Basic mistakes during training. What exercises to use and how much to train.

Nutrition for bodybuilding for beginners

Detailed information on how to eat when doing bodybuilding. How to make your own for the day, and what products to use, what NOT to eat. In order for your muscles to begin to grow and increase in volume, you need to recover well after training. How to properly organize your vacation? Tips and tricks. If you have just started working out in the gym, then you definitely need to know the correct technique for doing the exercises. Do not ignore it under any circumstances, otherwise everything may end in injury for you.

Everything you wanted to know about bodybuilding training, but were embarrassed to ask! How to choose, how to train, how to rest? Let's read and get enlightened!

The Internet is replete with an abundance of training programs that will make your body perfect; all you have to do is choose which bodybuilding training programs are right for you personally. And this is perhaps the most crucial moment.

By choosing the wrong bodybuilding workout, you will, at a minimum, waste your time, and at a maximum, you can end up with body imbalance or even injury.

Types of training programs

Bodybuilding workouts are of the following types:

• either you burn fat and gain mass,
• or focus on losing weight by burning fat.

However, not all so simple. With such a small number of training program goals, there are a great variety: original methods and basic programs, for amateurs, for professionals, circuit training, training according to the Tabata protocol, CrossFit, TacFit, etc.

If you show miracles of ingenuity and do not get confused in such abundance, your eyes will still run wild, and willy-nilly you want to try different options.

But what happens in the end? Having taken on one bodybuilding workout, you soon switch to the second, third, and so on.

By changing programs at such a pace, you do not allow your muscles to become imbued with them, to experience all the benefits of this or that plan.

It is important not only to create an exercise schedule, but also to stick to it: follow it for at least a couple of months, and possibly more, depending on the characteristics of the training cycle.

“What if you put yourself in the hands of a personal trainer and save yourself from having to find a plan?” - some newbies think. Yes, of course, this is a great move. You can completely rely on the opinion of a professional and completely relieve yourself of responsibility. However, you should not rely entirely on the individuality of the plan, hoping that the coach will create a magic program for you.

Some of them take ready-made plans and adjust them to suit a person’s capabilities. Often this trick is applied to beginners: the fact is that all novice athletes first need to go through a basic bodybuilding training program to strengthen all the muscles.

And this is correct, because choosing a profile plan, for example, to increase muscle mass or pump up a separate part of the body, can only be done successfully by making a base. Let's look at examples.

Bodybuilding workouts for mass

In the next series of videos, Evgeny Avvakumov goes through all the details of competent training on gaining mass for beginners. Details on building muscle mass and training itself await you in his complete guide.

Returning to programs, many coaches do the same. Why is this happening? In fact, it is impossible to create an ideal program that will perfectly suit a person the first time, because it is unknown exactly how the muscles will behave during training.

This can only be learned through experience. And only when you know exactly how a particular load affects your body can you choose a specific bodybuilding workout.

Full body workouts (fullbody)

The next most popular and important training option is fullbody training for all muscle groups in one complex. An example would be the following video program.

You can work out your entire body even with one universal apparatus, dumbbells.

How else can you build a body transformation strategy?

Bodybuilding workout for relief

The following video presents an option for training on terrain. The secret of successful drying is based on two secrets - proper nutrition and high-intensity training.

Let's get back to the basics of creating a plan for beginners. What are the important basics to consider?

How to create a workout for beginners

When composing or choosing a bodybuilding workout, you should pay attention to the following criteria: volume, frequency and duration of training, time allotted for recovery, and the order of muscle training. We'll tell you why this is so important now.

Work intensity

It consists of the training volume - the number of sets and repetitions in the approach - and the rest time between them. The number of repetitions and sets per workout depends on the specific goal you want to achieve with your bodybuilding training program.

If your goal is to gain mass, for the best muscle hypertrophy, it is recommended to work 3 sets in the 6-8 rep range. In such a bodybuilding workout, rest between sets should be at least a minute. If you are doing a difficult exercise, you can increase the time to 4 minutes.

To work the terrain, you will need a much larger load, and there is no single solution. In some programs you will work with interval or circuit training methods, in classic ones you will increase the number of repetitions to 12-15, reducing the number of rest seconds to 30 or 0.

Training frequency

Everything is simple here: the body has muscles of different sizes, and all significant ones need to be trained. Therefore, it is necessary to build a bodybuilding training program so that the loads are distributed more or less evenly among all of them.

Note to the beginning bodybuilder: the longer you train, the faster your muscles recover. But! The more they are trained, the more they need to rest.

And another important point: over time, muscle recovery capabilities increase noticeably slower than your progress. This means that the breaks between workouts need to be increased.

Large muscles take longer to recover than small ones, which means that they need to be trained less often.

Duration of training

All the best bodybuilding training programs usually do not exceed one hour, and this is correct if you are not taking artificial hormonal drugs.

Spending more time in the gym is strictly not recommended, since in this case muscle recovery will slow down. By the way, a rest day after a bodybuilding workout is an equally important part of the program!

It has been proven that muscles grow not while working with iron, but after direct exercise, when you sleep, eat, rest, or just read this article.

Sequence of muscle training in bodybuilding

You can choose one of two options, each of which is correct and will bring you results provided you train regularly:

1. You work your whole body at once. In this case, the basis of your workout is compound (multi-component) exercises that involve several muscle groups. You will have fewer workouts during the week because your muscles will be recovering all at once.
2. The second option: during your bodybuilding training, you focus on individual muscle groups, performing so-called isolated exercises. In this case, you will have more training per week, but you will need less time to recover. This option is considered more effective, but it is recommended to use it only after you have strengthened your core muscles using the previous method.
3. There is also a more complicated version with its own split training combinations.

For beginners, it is better to stick to the golden mean: train muscles more often with multi-component exercises, leaving a maximum of 3-4 days of rest and planning the next workout during the supercompensation phase.

Distribute specific muscle groups by day of the week, but do not break them down into smaller components. Choose activities that focus on specific parts of the body. For example, base example:

You can train any muscle groups together, you just need to take into account the recovery time and some anatomical features.

When selecting exercises, remember: you always need to move in the direction from difficult to easy from larger muscles. They are located in the following sequence: the muscles of the legs, back and chest, followed by deltoids, triceps, biceps.

Why can't you train your biceps first and then your back? The fact is that the biceps also works while doing back exercises. And if you tire him out initially, then you won’t be able to fully work him out.

To correctly sequence muscle training in your bodybuilding program, look at which group they belong to - pushing (for example, deltoids, triceps, chest) or pulling (back, biceps). In the training program, place muscles from one ligament in the decreasing direction, and nothing else.

Materials on the topic of bodybuilding:

• All about women's bodybuilding and categories
• The ABCs of bodybuilding and bodybuilding - the rules of proper bodybuilding
• Bodybuilding training programs for all levels

Basic bodybuilding training program

Ideally, distribute exercises with large muscles on different days of the week; you should not cram exercises on the back, chest and legs into one day. This will avoid a heavy load on the body in general and the cardiovascular system in particular.

The exception is the muscles of the back and chest: they can be trained in one day due to their close location to each other (you won’t have to pump blood for a long time), and also because they are antagonistic muscles (when working in one group, you involuntarily retract and second).

Using the same principle, it is recommended to train together: biceps and triceps, quadriceps and hamstrings, back and chest, etc.

So what kind of bodybuilding training program does a beginner need? Definitely basic! During the first six months of training, your body will get used to the load and performing isolated (targeted) exercises is simply pointless, so the emphasis in our recommended program is on exercises that will form the core muscles.

Your basic program might look something like this.

Basic gym training program

Chest and Arms

Back and Shoulders

Chest and Arms

Chest and Arms

Back and Shoulders

Start small, moderate your ambitions, take the basic bodybuilding training program as a quality basis, and in the future you will be able to correct the body to a perfect state: guys can start working on mass or relief with special training.

Girls - improve the lines of their body, lose weight, approaching the ideal of a star, or gain weight in lagging parts of the body, for example, purposefully pump up the buttocks.

Before training, be sure to warm up and stretch after: walk along the path, do several warm-up exercises.

At first, it is recommended that a beginner perform warm-up sets for each exercise in his bodybuilding workout; this will prepare the muscles for the load and allow him to hone the correct technique. The main requirement is to warm up with light weights!

As your confidence and experience grow, move on to more intensive programs. An example of such a fitness plan is given below.

Fitness body workout - moderate level

DAY 1

Today's workout is aimed at working the leg muscles - quadriceps, hamstrings and calf muscles. Start with a warm-up and then move on to exercises. Stick to the recommended range of sets and reps. For optimal recovery, rest between sets should be 30-60 seconds. For detailed information on proper exercise technique, click on the appropriate link in our database and watch the video.

The second training day is dedicated to cardio. You will work on the stair machine at a moderate pace for 20 minutes. For detailed information on how to properly perform cardio exercises, visit the My Cardio Workouts tab. Stay focused and don't forget to warm up and stretch beforehand.

Today, the workout is aimed at working the pectoral muscles, deltoids and triceps, as well as strengthening the abdominal muscles, with an emphasis on pressing exercises. Start with a warm-up and then move on to exercises. Stick to the recommended range of sets and reps. For optimal recovery, rest between sets should be 30-60 seconds. For detailed information on proper exercise technique, click on the appropriate link in our database and watch the video.

The fourth training day is dedicated to cardio. You will work on the elliptical trainer at a moderate pace for 20 minutes. For detailed information on how to properly perform cardio exercises, visit the My Cardio Workouts tab. Stay focused and don't forget to warm up and stretch beforehand.

Today's workout is aimed at working the back and biceps muscles, with an emphasis on pulling exercises. Start with a warm-up and then move on to exercises. Stick to the recommended range of sets and reps. For optimal recovery, rest between sets should be 30-60 seconds. For detailed information on proper exercise technique, click on the appropriate link in our database and watch the video.

Today's workout is all about cardio. You will work out at a moderate pace on an exercise bike for 20 minutes. For detailed information on how to properly perform cardio exercises, visit the My Cardio Workouts tab. Stay focused and don't forget to warm up and stretch beforehand.

To get the maximum results from training, the body needs time to rest and recover. Proper recovery promotes progress and prevents the risk of overtraining. The best rest and recovery involves getting 8 hours of sleep. However, this does not mean that you can take a break from the training process. On rest days, you can do the following: Do stretching or yoga Prepare meals for the week Record your success - make notes in your training diary Don't forget to read articles, watch videos and look for new exercises on our website. This will add variety to your workouts.

And some details on cardio and weights.

Why not cardio?

Some bodybuilders prefer to do a long warm-up on cardio equipment before strength training, although during such aerobic exercise the body already uses up glycogen.

The lower the glycogen reserve, the less strength the athlete has to train with weights. Consequently, you will either have to reduce the working weight, or work with great fatigue. Don't spend more than 7-10 minutes doing cardio before your workout.

Calculation of weights

Don’t chase too much weight, the main thing is the correct technique. It is better to go slowly to success than to quickly get a sports injury! Only a gradual increase in load and self-discipline will allow you to achieve sustainable results.

Only time and personal practice can show how you should structure your training cycle. And while you are in doubt, just take one in accordance with your goal and gender, and go ahead to the gym.

Sports supplements

To become ideally voluminous, your muscles need help - proper nutrition for muscle growth and sports supplements. This will greatly increase the efficiency of your work in the gym and give strength to your body.

The following types of supplements will be useful to all active gym visitors.

Supplements for Regular Exercise

VPLAB Nutrition | Daily 1?

1 caplet per day during meals with water.

In addition to vitamins and minerals, it also contains digestive enzymes. The complex is specially designed for people who lead an active lifestyle and take care of their health. The nutritional supplement completely compensates for the lack of vitamins and minerals resulting from intense physical activity, irregular nutrition and nervous stress. The result is strengthening vitality and increasing the body's resistance to various diseases.

Red Star Labs | S-BCAA Powder 2:1:1 ?

Mix 1 serving of product with 250 ml of water or milk. Consume 1-2 servings per day based on your needs and diet. Use before and after training. On non-training days, consume between meals.

BCAA amino acids are essential and are not synthesized by the body, entering it from the outside with food. The more often and intensely you exercise, the more BCAAs you need. Not all of this amount can be obtained from food, so additional intake is often required. A sufficient supply of these amino acids improves protein synthesis in the body, promotes fat burning and stimulates the effective gain of high-quality muscle mass, as it prevents catabolism. When you take BCAA during workouts, you will be able to exercise more intensely because these amino acids provide a kind of energy for physical activity.

Each serving of S-BCAA powder from Red Star Labs will provide you with 8.6 g of BCAA amino acids in the ideal classic ratio of 2:1:1.

VPLAB Nutrition | 100% Platinum Whey ?

Application: 1-3 servings per day. On training days, use after training.
Preparation: mix 30 g of powder (2 scoops) with 250-300 ml of water or skim milk

The combined mixture of two whey proteins in VPLaboratory 100% Platinum Whey helps to quickly launch recovery processes in muscle cells, provoking the growth of quality mass and blocking catabolism.
Main features of 100% Platinum Whey:
- an excellent combination of microfiltered isolate and ultrafiltered 100% whey protein concentrate;
- excellent refreshing taste, even when cooked in water;
- high content of essential amino acids and BCAAs;
- the fastest possible absorption of nutrients;
- low fat and sugar content.
In addition, 100% Platinum Whey has the highest biological value, extremely quickly activates and enhances muscle metabolism, and helps maintain clean muscle mass. Thanks to its exceptional qualities, 100% Platinum Whey is the new standard for whey proteins.
Chondroitin and glucosamine play a vital role in the restoration of connective tissue, improve the shock-absorbing properties of cartilage, and increase joint mobility.

MSM is a source of sulfur, biologically available to the body, a component of the proteins that make up all connective tissues. The trace element reduces inflammation, accelerates the synthesis of collagen proteins and helps maintain healthy joints.

VPLab took care of you and released a product that includes salts of all three important elements - chondroitin, glucosamine and MSM. The listed ingredients in combination have a synergistic effect, complementing and enhancing each other’s effect.

The product is ideal for the prevention of diseases of connective tissue, joints and ligaments, and will also become an effective addition to the complex of therapeutic measures for the treatment of diseases of the musculoskeletal system.

Contains high concentrations of active ingredients;
Helps increase joint mobility;
Ideal for the prevention of diseases of connective tissue, joints and ligaments;
Reduces inflammatory processes;
Accelerates the regeneration of cartilage tissue;

Olimp Sport Nutrition | ISO Plus Powder?

Take one serving (6.1 g of powder or ½ scoop) 30 minutes before training mixed with 250 ml of water

Ingredients: L-citrulline, beta-alanine, citric acid, L-arginine hydrochloride, taurine, L-tyrosine, silicon dioxide, flavors, caffeine, guarana seeds, barley extract, acesulfame K, sucralose, sodium cyclamate, cayenne pepper seed extract , black pepper seed extract, ramus serrata leaf extract, carotene, carmine, riboflavin, E150c, E150d, E133, indigo, chlorophyll and chlorophyllin, curcumin, anthocyanin, paprika extract, betanin, plant carbon.

Conclusion

Of course, men's and women's bodybuilding training programs have their own characteristics, differences and nuances.

On the pages of our website you can find classic and original men's bodybuilding workouts for all parts of the body and any goals. Women's training, as well as recommendations for creating programs for girls on their own, are highly recommended reading.

This time we will take a closer look at what you need to do to achieve maximum results in building your body and gaining muscle mass. By following these bodybuilding training programs and proper diet, you are guaranteed to achieve results and build beautiful muscles.

Don't be intimidated by the word bodybuilding. This is simply a correctly structured technique for building your body. The key word here is technique. Here it is important not only to do, but also to plan and think through your actions in order to get the maximum benefit from the program.

Starting training: what do you need?

During training, you need to have a training diary with you (a notebook or notepad will do), a pen and drinking water (if there is none in the gym). Everything is simple with water: it is necessary during training, do not be afraid to harm it. Water should be regular non-carbonated water; you can mix water with BCAA amino acids for greater effectiveness.

Now let's talk about the training diary. In it we need to record everything we do in the gym: exercise, number of approaches, repetitions, weight taken. It should also contain the date of the lesson, your current weight, etc. Progress is very important in bodybuilding, and the load on the muscles itself should gradually increase. This means that you need to increase the number of repetitions every workout. For example, there were 8 repetitions this week, the next workout at the next workout 9. And so on until we reach 12 - then we will increase the weight again starting with 8 repetitions. Then we increase the repetitions, etc. That is, the number of repetitions and the weight increase, thus creating progress in each workout.

Thus, it is convenient to make a table in your training diary. The name of the exercises will be written in the left column, and in the right column you will write down the number of repetitions and approaches, as well as the weight taken.

Bodybuilding training programs.

Depending on your level of preparation, we will consider 4 training programs:

1. For beginners to gain weight (3-4 or 2 workouts per week)
2. for intermediate level (Split 3 workouts per week)
3. for advanced (Split 3 or 5 days a week)
4. for experienced athletes (Split 5 workouts per week with muscle fascia)

Training program for beginners, 2 or 3-4 workouts per week.

The program is designed for 6 months of classes, after which it must be changed. In this program we use a split system. That is, we will divide the muscle groups by day: legs and back on the 1st day and chest, arms and shoulders on the second day of classes. After a day of training, you need to do at least 1, or if you are tired, 2 days of training.

1 workout: legs and back

1. Seated leg extension 4xmax (to warm up the knee joints)
2. Squats 1-2x10-15 (warm-up) + 3x8-12 (working sets)
3. Leg press 1-2x8-10 (warm-up) + 3x8-12 (working)
4. Pull-ups (if you can) or chin pull-downs 4x8-12
5. Bent-over barbell row 4X8-12

Workout 2: chest, shoulders and arms

1. Bench press on an incline bench 1-2x10-15 (warm-up) + 3x8-12 (working)
2. Incline Dumbbell Press 4x8-12
3. Barbell press, standing from the chest 1-2x10-15 (warm-up) + 3x8-12 (working)
4. Lifting the barbell for biceps 1x10-15 (warm-up) + 4x8-12 (working)
5. Bars 4x6-12

Training program for intermediate level, 3 workouts per week.

If you are still gaining weight from the previous program, work on it. If not, use the next step. In this program we allocate 1 training day for legs. We also practice every other day (Mon, Wed, Fri or Tue, Thu, Sat). We stick to this training program as long as we make progress.

1 workout: legs

1. Squats 4x8-10
2. Bench leg press 3x8-10
3. Seated leg extension 3xMAX (finishing exercise)
4. Calf raises, standing 3x8-10

Workout 2: back and deltoids

1. Pull-ups or block rows to the chest 4x6-12
2. Bent-over barbell row 4x6-12
3. Horizontal thrust 3x6-12
4. Barbell press, standing behind the head 3x6-12
5. Pulling (barbell row to the chin, medium grip) 3x6-12
6. Abduction of arms with dumbbells to the side 3x6-12

Workout 3: chest, shoulders and arms

1. Bench press lying on an incline bench 4x6-10
2. Incline Dumbbell Press 3x6-10
3. Bars 4x6-12
4. French bench press, lying 3x6-10

Advanced training program? 3 or 5 workouts per week.

In this program we train 1 muscle group in one workout.

1 workout (Mon): chest

1. Bench press on an incline bench (30 degrees no more) 4x6-12 reps
2. Incline dumbbell press (30 degrees) 4x6-12 reps
3. Bench press on a horizontal bench 4x6-12 reps

Workout 2 (Tue): back

1. Chest Pull-Ups or Chest Pull-Ups (for those who cannot do pull-ups) 4x6-12 reps
2. Bent-over barbell rows 4x6-12 reps
3. Horizontal block row 4x6-12 reps
4. Lever row 4x6-12 reps

Workout 3 (Wed): legs

1. Squats with a barbell on the shoulders 4x6-12
2. Leg press 4x6-12
3. Seated leg extension 4x6-12
4. Lying leg curl 4x6-12
5. Calves, standing in the simulator 4x15-20
6. Calves sitting in the 4x15-20 machine

Workout 4 (Thu): shoulders

1. Barbell row to the chin with a medium grip (broach) 4x6-12
2. Barbell press, standing from the chest 4x6-12
3. Dumbbell raises to the side (swings) 4x10-15
4. Swings, standing (3 approaches of a drop set, first heavy, medium, light all for 6-15 repetitions, rest 20 seconds)

Drop sets are sets where the weight is reduced. For example, we completed 12 kg x 6-15 repetitions, immediately do 10 kg x 6-15, then immediately 8 kg x 6-15 and such 3 approaches with a rest of 20 seconds.

Workout 5 (Fri): arms

1. Barbell curl for biceps 4x6-12
2. Bars (emphasis on triceps) 4x6-12
3. Hammers with dumbbells 4x6-12
4. Close grip barbell press 4x6-12

Features of bodybuilding training programs:

1. We make sure to use basic exercises in these schemes. Basic – in which several muscles or their groups are involved. This way the muscles will develop better.
2. We definitely use a progressive loading method.
3. We record our results in a training diary.
4. The training time should be 45 min-1 hour. Stretching it out for a long time is extremely undesirable.
5. The rest time between repetitions is 30 seconds-1 minute.
6. Before performing the approach, we do a warm-up - warm-up approaches. First with an empty bar (2 sets), then 50% of the working weight 12-15 repetitions, then 70-80% of the working weight 8-10 times and then full working approaches.
7. It is important to do the last approach to failure - this is when you can no longer perform the technique correctly with such a weight. It is important that this occurs in 6-12 repetitions. Otherwise, either your chosen weight is too light, or, conversely, too heavy.

How to train

1. The first thing we do in the gym is warm-up. These are 5-10 exercises to warm up the body: muscles, ligaments and joints. This could be physical exercises, jump rope, etc.
2. Each time we look in the diary and write down the number of exercises completed.
3. Before the first exercise, we do warm-up approaches (see above). Further warm-up approaches are not necessary.
4. We carry out a training program.
5. We do a cool-down after training - these are exercises to calm the heartbeat, normalize breathing, etc. This could be stretching or just lying down to relax.
6. Immediately after training, before the locker room, we consume simple carbohydrates (sweets, chocolate, juice) and fast proteins (gainer, boiled eggs or whey protein). Have a full meal no earlier than 40 minutes after training.

A bodybuilding program for beginners is a set of exercises for developing muscles, building muscle mass, burning fat, and also increasing strength in general.

How to start bodybuilding

The training program for beginners is the starting point for guys and girls who have decided to connect their lives with the wonderful sport of bodybuilding. When developing a program for beginners, it is worth taking into account such important factors as: the age of the athletes, the degree of physical fitness, the constitution and morphology of the body, the tasks that the young athlete sets for himself. We will give you recommendations on developing a bodybuilding training program that will help you achieve a certain level of development in the gym. It’s not always worth listening to instructors who will start loading you up from the very beginning and thereby nullify your progress in the gym.

First, forget about hours of training. Training for a beginner in the gym should be no more than 60 minutes during the first three months, of which 20 minutes is a warm-up.

Secondly, close all bodybuilding magazines and books. A beginner in bodybuilding may be swayed by the gloss of glossy publications that contain many training programs. Don’t even think about doing these programs, they are written for advanced athletes or guys under chemistry.

Third, your bodybuilding training program should consist of as many basic exercises as possible. Because only with basic exercises can you strengthen your still atrophied muscles and joint complexes.

Fourthly, classes should be held no more than twice a week. Until your body gets stronger, twice a week is exactly the training frequency at which your body will have time to recover between workouts.

Fifthly, for the first 6 months, eat as fully as possible. Let me explain, as soon as you start pumping, your body will experience stress (shock) that was previously unknown to it, and this means that the need for macro and microelements will increase significantly. The stage of adaptation to training is very important, since it is during this period that the foundation for the future transformation of the body is laid.

Sixth, pay special attention to rest, especially sleep. This is a truism - the body recovers faster in sleep, and muscles naturally also grow faster in sleep.

Here are a few simple rules that must necessarily precede a normal bodybuilding program for beginners. The time has come to write you the actual program for beginners in bodybuilding.

Bodybuilding program for beginners

So, as we have already said, we conduct classes twice a week, and therefore we will divide the muscles into two blocks, but for the first month you should work all the muscles in each workout, this will give your atrophied muscles time to get used to the new type of load

Bodybuilding exercises for beginners or “where to start”: a set of exercises for the first - third month

1. Warm-up for 15-20 minutes, involves stretching all the muscles of the body.
2. Bench press 3x12,12,12
3. Bent-over barbell row with a wide grip 3x12,12,12
4. Seated dumbbell press (both together) from shoulders 3x12,12,12
5. Platform leg press in the Arnold machine 3x12,12,12
6. Standing calf raise 3x12,12,12
7. Standing biceps curl 3x12,12,12
8. Close grip triceps press 3x12,12,12
9. Press (optional)

As you can see, this training program includes one exercise for each muscle. There is no need to go out of your way, your task is to prepare the muscles for more targeted work - this is one, and secondly, to go through the stage of muscle pain, which will certainly be due to micro-tears of muscle fibers.
After the first three months of trial loads, you can begin the split system itself, that is, break the training program into blocks. As we remember, our training will be twice a week, for example on Tuesday and Thursday.

A set of bodybuilding exercises for beginners after the preparatory stage:

Breast
1. Bench press 4x12,12,10,8
2. Wiring at an angle 4x12,12,10,8
Back
1. Wide-grip barbell row to the waist 4x12,12,10,8
2. Pull of the upper block behind the head with a wide grip (mast) 4x12,12,10,8
Biceps
1. Standing biceps curl 4x12,12,10,8
2. Hammer (lifting dumbbells with a neutral grip) 4x12,12,10,8
Press

Shoulders (deltoids)
1. Dumbbell press while sitting on a bench (both together) 4x12,12,10,8
2. Lifting dumbbells in front of you (alternately) 4x12,12,10,8
3. Bent-over dumbbell lateral raises 4x12,12,10,8
Triceps
1. Close grip bench press 4x12,12,10,8
2. Row of the handle of the upper block while standing at the expander 4x12,12,10,8
Legs
1. Platform press in Arnold machines 4x12,12,10,8
2. Calf raises in the machine (calf) 4x12,12,10,8
Press
1. Leg raise lying on a bench or floor 3x15,15,15
2. Twisting using the upper block 3x15,15,15

Here is such a simple bodybuilding program for beginners of a more advanced type. You can change the exercises at your discretion, the essence is that you perform one basic exercise and one isolating exercise to emphasize the load on the target muscle or one of its parts.

And remember that in order to do a bunch of exercises on one muscle you need two things:

1. Already pumped up healthy muscle
2. Sports pharmaceuticals car

Only in this situation will you have results, but to achieve the goal, initially point number one must already be present. And you can create a big muscle only by doing basic exercises and a little isolation.
A training program for beginners is not something unrealistic and scary - you just don’t need to steam your brains with all sorts of nonsense from supposedly famous athletes who are sitting in chemistry and giving everyone advice left and right.

Bodybuilding programs are a section of the site that is aimed at introducing practical information into modern bodybuilding. Many theories of muscle growth, various training concepts, research, scientific opinions - all this is empty without practical training schemes with which you can progress even without knowledge of the theory.

A training program is 50% of success in bodybuilding. If the program is not compiled correctly, if the athlete did not take into account the key principles of bodybuilding when drawing up the program, the training will not bring any results at all.

Bodybuilding programs - a section through which you will learn the principles of constructing training schemes in bodybuilding, receive specific systems for gaining muscle mass, and learn to adapt them to yourself.

Programs for . Construction principles

All bodybuilding programs are based on the following principles:

• The principle of load progression;
• The principle of supercompensation;
• The principle of periodization;
• The principle of gradualism.

In order to build our first program, we will analyze these principles in order.

The principle of load progression

The principle of load progression is a fundamental principle in sports. Without progression of loads, the existence of bodybuilding and sports in general is impossible.

The principle of load progression in bodybuilding says: the training load should be increased regularly (every 1-5 workouts). Only in this case is it possible.

To implement the principle of load progression it is necessary:

• Keep a training diary. It is impossible to keep the exercises, weights, sets, reps and rests of every workout within the confines of your skull. Without a training diary it is much more difficult to progress.
• Follow the principle of supercompensation. Train when your body is ready for training.

Supercompensation principle

The training process in bodybuilding is divided into the following phases:

• Injury to muscle fibers- training. During training, muscles are destroyed, not grown! Training is the mechanism through which muscle growth is possible in the future. But not secured in the present! There is no point in daily training, since it does not grow muscles, but only provides the opportunity for such growth.
• . All body systems that were injured during the first phase are restored. After recovery is completed, the musculoskeletal system returns to pre-training levels. Training during the recovery phase makes no sense.
• Super compensation. The body creates a “reserve” in the form of new muscles in order to more comfortably cope with similar stress in the future. Thanks to this reserve, you can do more work than in the previous workout. Training only makes sense in the supercompensation phase!
• Loss of super compensation. If there is no new trauma in the supercompensation phase, the body stops maintaining the “reserve”. The muscle mass gained is lost.

The principle of supercompensation states: training should be carried out only in the supercompensation phase.

Training during the recovery phase interferes with muscle growth. The muscles have not yet recovered to 100%, and we are already trying to “go beyond” their capabilities. The result is the impossibility of observing the principle of load progression. Bodybuilding turns into physical education.

Training in the phase of loss of supercompensation is also physical education. If in the first case the athlete drives the body into overtraining, then at the stage of loss of supercompensation the athlete is undertrained. The result is the impossibility of observing the principle of load progression. Bodybuilding is turning into physical education again.

Only in the supercompensation phase can the principle of load progression be observed. All bodybuilding programs are complete only when training in the supercompensation phase.

Let's look at training in different phases using squats as an example:

Monday. Leg workout

Tuesday. Recovery phase. In the case of repeated training, we get the following picture:

In the third approach, the athlete will only be able to do 8 repetitions. In the fourth - 6. For muscle growth, progression of loads is necessary, but when training in the recovery phase, the athlete cannot even reach the pre-training level.

Wednesday. Recovery phase

In the sixth approach, the athlete performed 8 repetitions, after which muscle failure occurred. The muscles did not recover completely; there was no point in this training.

Thursday. Intermediate stage

The bodybuilder repeated the previous program, but failed to go beyond it. The recovery phase has ended, but supercompensation has not yet arrived. The principle of load progression could not be observed. Training is pointless.

Friday. Super compensation

The athlete managed to add one approach with the same setup as in the previous workout. Instead of a set, you could add weight. The point is that the athlete’s physical performance has increased, and this must be taken advantage of.

Saturday. Super compensation

Peak supercompensation. The best time to train.

Sunday. Super compensation

Supercompensation is gradually lost. Last chance to comply with the principle of load progression.

Monday. Loss of super compensation

The body stopped maintaining the created “reserve”, the muscles returned to their original state.

The speed of recovery and the duration of the supercompensation period are individual indicators. Over time, you will learn to sense the right moment to train. For now, use the following rules for “catching supercompensation”:

1. There is no need to train a “sick” muscle! Muscle pain is a sign of the recovery process of muscle fibers, within which training does not make sense.
2. Feel yours. Apathy, weakness, depression are a sign of increased cortisol, the production of which increases when muscle cells are damaged. This is a sign of the recovery phase.
3. Speed ​​up the recovery phase with proper nutrition, daily routine, and quality active and passive rest.

The principle of periodization

Not needed for beginners, but helps athletes with at least 6 months of experience. Bodybuilding is the work of different body systems. Their training, recovery and supercompensation. Let us highlight the following systems that participate in training:

• Muscular system. This also includes ligaments, joints and everything that bodybuilding training is aimed at. We discussed the training phases of this system above. This shouldn't be a problem.
• . To carry out a correct workout, to go beyond our limits, and to restore the body after a workout, we need hormones that will ensure these processes. Without the release of the necessary hormones, the process will slow down or stop. The hormonal system tends to wear out as a result of frequent training. Example: you, having recharged, begin to train every day. At first, the balance of anabolic-catabolic hormones is correct, but gradually a shift towards catabolism occurs. After 2 weeks, cortisol (the main stress hormone) is so high that you become seriously depressed. And this is even with the relative freshness of the muscular system.
• Nervous system. It takes longer to recover than other systems. The greater the load, the less natural it is (a person is not suitable for squats with a barbell whose weight is twice the weight of his body), the longer it takes to restore the nervous system. Incomplete restoration of the nervous system is an unexpected “knockout” in the middle of a workout, mental heaviness, a feeling of emptiness that does not go away from 2 hours to 2-4 days. Muscles have nothing to do with these feelings. The point is that the mental load is so great that the athlete experiences the following symptoms:

1. Inability to concentrate on training. Sudden loss of energy. You perform 2 exercises, after which 3 more remain. You feel that you have enough energy, but you suddenly “knock out” - the subjective perception of your own energy decreases by 5-10 times. One minute you were ready to tear your veins in the bench press, and a moment later you are just ready to lie down on the bench and fall asleep.
2. Feeling drowsy. The muscular and hormonal systems are functioning normally. But the resources of the nervous system suddenly run out. Continuing the workout involves a lot of discomfort.
3. A strong-willed and disciplined athlete who has abused his body and finished training will face a feeling of apathy, lethargy, and the inability to perform mental and physical work. The more often this “rape” occurs, the longer the manifestation of these symptoms will be.

Periodization is a means of bringing all body systems into the supercompensation phase at the same time!

Periodization, first of all, is needed to restore the nervous system, which cannot withstand superhuman stress. Then - to better develop some muscle structures and improve the functioning of the hormonal system.

Periodization is an indispensable element in natural training for athletes who:

• We have reached a plateau in linear progress, which is shown in the “Principle of Load Progression.”
• They feel that their nervous system cannot withstand the load they receive.
• Squats or lifts weights that exceed 2 times the athlete's body weight. Example: your weight is 80 kilograms. The weight of the barbell in squats, from which you need to think about creating a bodybuilding program taking into account periodization, is 160 kilograms.
• A bench press is performed with a barbell (dumbbells) that exceeds 1.75 of the athlete’s body weight. With a weight of 80 kilograms, the weight of the barbell in the bench press, from which it is worth thinking about creating a bodybuilding program taking into account periodization, is 140 kilograms.

We will use weekly periodization, which is based on building a program based on hard and light training.

In practice it will look like this:

Hard week

Wednesday. Legs+shoulders

Friday. Back+triceps+abs

Easy week

Monday. Chest+biceps+abs

Wednesday. Legs+shoulders

Friday. Back+triceps+abs

The first week is heavy training, which starts the process of muscle growth. In this example, the athlete uses periodization to:

• Enter the supercompensation phase for muscle growth. The greater the muscle mass, the greater the training volume, the longer the recovery and supercompensation last. If a beginner, after a week of rest, already loses supercompensation, then the athlete who works with heavy weights has not yet completed rebuilding his muscles. Bodybuilding programs need adjustment - either work less often (train a muscle group once every 8-12 days), or do light training to delay supercompensation to achieve another goal.
• Restore the nervous system, do not force the body into overtraining. In this example, the athlete’s muscles recover in 8 days. Days 9,10,11 and 12 – super compensation. But the nervous system takes longer to recover, since it participates in not one, but three workouts a week. For psychological relief, we use light training, and train the muscles with heavy loads at the stage of supercompensation with a restored nervous system.

Periodization is not a technique for beginners. If you are far from the weight parameters indicated in the tables above, postpone periodization until later.

The principle of gradualism

The principle of gradualism states that progress in training should be made gradually. All of the above principles must be implemented gradually to avoid the following negative conditions:

• Physical fatigue. When an athlete trains too often, too hard, or increases the load too quickly, they experience constant muscle discomfort. The level of cortisol (the main stress hormone) increases, a high level of which will lead to apathy, depression, and reluctance to continue training. A too fast start leads to the athlete quitting training after 2-4 weeks.
• Psychological fatigue. When the load on the psyche is too great and unusual, the brain tries to relieve the source of stress - under the guise of various rationalizations, force the athlete to stop training. A strong-willed athlete who is capable of self-discipline will last longer than others, but soon psychological burnout will occur when there is no strength for training at all. This state is like having all the energy taken from your body and leaving nothing.

Refusal of the principle of gradualism is a guaranteed chance of disappointment in training. Failure to progress gradually is a factor in why bodybuilding programs don't work for 90% of beginners. Beginner bodybuilders quit training after 4-8 weeks precisely because of physical and psychological overtraining. An organism that is not accustomed to minimal physical activity receives a load tens of times more than it can “digest.”

The reason is the desire for results “here and now”. After lying on the couch for decades, beginners expect to build muscle in a week or lose weight in 7 days. You can pump up, you can lose weight and do it in the shortest possible time. But for this you need to follow the principle of gradualism when building a training program.

These schemes will allow anyone who wants to build muscles and get their figure into optimal shape to begin their training journey.

Your first bodybuilding program might look like this:

Bodybuilding programs for beginners. Cycle No. 1

Workout 2. Legs+shoulders+arms

This program works all the muscles of the body in 2 workouts. Only the best exercises for all muscle groups are collected here.

A beginner does not need to change programs frequently. We are increasing the load within the framework of this program.

Bodybuilding programs for beginners. Cycle No. 2

Workout 1. Back+chest+abs

Workout 2. Legs+shoulders+arms

Bodybuilding programs for beginners. Cycle No. 3

Workout 1. Back+chest+abs

Workout 2. Legs+shoulders+arms

Bodybuilding programs for beginners. Cycle No. 4

Workout 1. Back+chest+abs

Workout 2. Legs+shoulders+arms

Bodybuilding programs for beginners. Cycle No. 5

Workout 1. Back+chest+abs

Workout 2. Legs+shoulders+arms

Bodybuilding programs for beginners. Cycle No. 6

Workout 1. Back+chest+abs

Workout 2. Legs+shoulders+arms

Bodybuilding programs for beginners. Cycle No. 7

Workout 1. Back+chest+abs

Workout 2. Legs+shoulders+arms

Bodybuilding programs for beginners. Cycle No. 8

Workout 1. Back+chest+abs

Workout 2. Legs+shoulders+arms

Bodybuilding programs for beginners. Cycle No. 9

Workout 1. Back+chest+abs

Workout 2. Legs+shoulders+arms

We continue to increase the load in this way.

In the future we will get the following results:

Bodybuilding programs for beginners. Cycle No. 80

Workout 1. Back+chest+abs

Workout 2. Legs+shoulders+arms

Bodybuilding programs. Comments:

• The “weight” column in the initial programs is an approximate value. Use a weight that you can perform for the specified number of sets and reps.
• Continue to increase the load until you are happy with the result. Then train at the same intensity and keep in shape.
• Adapt the programs to suit you. Add your favorite exercises to it. The main thing is to grasp the principles by which these bodybuilding programs were built.