Training programs for gaining muscle mass in men - which is the most effective? Training each muscle group three times a week. A program for gaining muscle mass 3 times a week for beginners.

To gain muscle mass, men need proper weight training. This is one of the main components of muscle building. Gaining weight is impossible without proper nutrition and proper rest. Training at home or in the gym can be done in different ways. There are several effective schemes that allow you to build muscle. Some of them have been known for a very long time and have been tested by several generations of athletes. Others were created not so long ago and are considered innovative in the bodybuilding environment. Beginners are recommended to use basic training programs. Only experienced athletes should try new and improved ones.

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Class Rules

In order for training to help increase muscle mass, you need to follow several rules:

• exercise with sufficiently heavy weights to create a stress load and destroy muscle fibers;
• get proper rest, follow a daily routine and get enough sleep so that the muscles recover well;
• At least 48 hours must pass between workouts for one muscle group;
• train large muscle groups no more than once a week;
• the total number of classes per week for beginners is 2-3, for experienced athletes - 3–5;
• each exercise should be performed for 6–8 repetitions, since this is the range that promotes the most effective muscle growth;
• basic exercises should be placed at the beginning of the workout and occupy most of it;
• We must not forget about isolation, which is necessary for more detailed development and finishing of muscles;
• isolation exercises can be done for 12–15 repetitions.

The total duration of the workout should be from 40 to 60 minutes. During this time, you can do no more than 8–10 exercises. There is no need to exercise longer, as the body will begin to produce a stress hormone - cortisol, which destroys muscles.

For beginners, the rules will be slightly different. They don’t need to immediately lift heavy weights and perform exercises to the point of muscle failure. This can easily lead to injury, causing you to forget about training for a long time. The main task for beginners is to prepare the muscles for real, serious work. This is achieved by practicing the correct technique for performing exercises and gradually increasing the weights.

At the initial stage, it is quite possible to practice at home. You just need to find a pair of dumbbells or a small barbell. It is advisable to perform exercises at home in front of a mirror, monitoring your technique.

But over time, it will inevitably be necessary to increase working weights. Then the household equipment will not be enough. In this case, you will still have to sign up for a gym or set up a mini-gym at home.

Meals on set

An equally important component of gaining muscle mass is special nutrition. The main thing to remember is that muscles do not grow without a calorie surplus.

The required daily caloric intake varies from person to person. It depends on the person’s body weight and his goals. In any case, you should first calculate the calorie intake to maintain weight. This is easy to do using the formula:

Calorie norm = Weight (kg) x 30

If the goal is to build muscle, the resulting value should be increased by an average of 30%. For ectomorphs who have difficulty gaining weight, the norm can be increased by 40–50%. Endomorphs who gain weight easily can add only 10–20%.

For example, a thin person weighing 60 kg who exercises with weights to gain muscle should consume 2520–2700 kcal per day. This value was obtained by increasing the daily calorie intake of 1800 kcal (60 kg x 30) by 40–50%.

Having calculated the calorie content that should be followed, it is necessary to determine the optimal ratio of proteins, fats and carbohydrates in the diet.

The basis should be carbohydrates, since they are the main source of energy during heavy training. Proteins also play an important role. After all, they are the material for building muscles. Fats should also be included in the menu for normal recovery of the body and maintaining good health. In addition, some fatty acids are involved in the production of growth hormones.

How to quickly gain weight for a man - nutrition principles and training program

The Best Workout Programs to Build Muscle

There are a huge variety of training programs for gaining muscle mass in men. They are often sold for money, being called the most effective and innovative.

But before spending money, it’s worth working out according to basic, well-known plans. In most cases, they help achieve your goal.

Experienced athletes who are accustomed to the load and want to diversify their training can use such interesting training systems as German volume training, the “5x5” program and others.

Two-day split “top and bottom”

For beginners, a schedule that involves only two different workouts per week is ideal. You should not divide muscle groups in more detail, paying special attention to some, at the initial stage. Only professionals who have achieved certain results should do 4-5 workouts a week. For beginners, such a schedule will be ineffective and will lead to overtraining.

Most often, with a two-day split, the body is divided into upper and lower parts, working the muscles of each part on a separate day. An approximate set of exercises in this case could be like this.

Monday - bottom:

Exercises	Sets/Reps	Illustration
Barbell squats for legs and buttocks	4x8
Leg press	3x10
Lunges with dumbbells	3x10
Leg bending in the simulator	4x12
Smith Machine Calf Raises	5x20
Calf raise while sitting in the machine	4x20
Hanging leg raises for abs	3x15

Thursday - top:

Exercises	Sets/Reps	Illustration
Bent-over dumbbell rows for back muscles	4x8
Lower block row for the lower and middle back	3x12
Dumbbell chest press	4x8
French dumbbell bench press for triceps	3x8
Reverse triceps push-ups	4x10
Barbell curl	4x8
Dumbbell Seated Shoulder Press	4x10
Roman chair leg raises for abs	3x15

That is, each muscle group is pumped once a week. The break between training is 2-3 days. During this time, the body recovers, so classes are as effective as possible.

Basic three-day complex No. 1

Once you have gained some experience with the hardware, you can improve the training program by dividing muscle groups into three training days. This plan is the most common and suits the vast majority of people involved in fitness to improve and maintain shape.

When creating a program, it is advisable to include three main mass-building exercises in the complex: squats, deadlifts and barbell presses. As a result of their implementation, a powerful release of testosterone, the growth hormone, occurs, which leads to an increase in strength and muscle volume.

But these exercises need to be done on different training days, since each of them takes too much strength.

An example of a basic three-day training program is presented in the table.

Monday - pectoral muscles and triceps:

Exercises	Sets/Reps	Illustration
Bench press on a horizontal bench for the pectoral muscles	3x8
Incline Dumbbell Flyes	4x10
Reduction of arms in the butterfly simulator	4x10
French bench press for triceps	3x8
Dips for triceps	4x10
Pulling your legs to the abdominal bar	3x10

Wednesday - back and biceps:

Exercises	Sets/Reps	Illustration
Deadlift with a barbell for the muscles of the back, hamstrings and buttocks	3x8
Barbell row to the waist for the back muscles	4x10
Wide grip pull-ups	3x10
Close-grip seated lat pulldown	3x12
Barbell curl	4x8
"Hammer" with dumbbells for biceps	4x10
Curling the arms in a crossover at the lower block for the biceps	3x10

Friday - legs and deltoids:

Exercises	Sets/Reps	Illustration
Squats with a barbell on your shoulders	4x8
Leg press	3x10
Lunges with a barbell	3x10
Leg bending in the simulator	4x10
Smith Machine Calf Raise	5x20
Dumbbell Seated Shoulder Press	3x10
Raising dumbbells in front of you to the front deltoids	4x15
Raising dumbbells to the sides for the middle deltoids	4x15
Crossover twists at the lower block (prayer)	3x15

As you can see, you don’t need to pump up your abs every day. Abdominal muscles, like all others, need rest to recover. Therefore, it is enough to work them a couple of times a week.

Basic three-day complex No. 2

There is an alternative option for building a basic 3-day training program. It involves a different division of the muscle groups of the upper body. The back is worked together with the chest, and the triceps with the biceps. Leg and delt training remains the same.

This association is based on the fact that the chest and back are antagonistic muscles, that is, they perform opposite functions. Therefore, when performing exercises on the latissimus muscles, the pectoral muscles rest, and vice versa. This ensures constant blood flow to the muscle fibers, which accelerates their recovery and growth.

The most effective option in this case would be to combine exercises into supersets. Arnold Schwarzenegger loved to use this scheme in his training. It helps to achieve maximum blood flow to the area being worked on. But only experienced athletes should use such programs.

Day 1 - back + chest (exercises are performed in supersets):

That is, you need to do, for example, a bench press for 8 repetitions, then immediately (without rest) go to the horizontal bar and perform 8 pull-ups with a wide grip. Then there is a break for 1-2 minutes and two more of the same supersets are performed.

Day 2 - arms (biceps + triceps):

As you can see, exercises for biceps and triceps alternate. That is, first one exercise is performed on the biceps, and then on the triceps. This scheme is optimal, since the muscles in question are also antagonists. Their joint development ensures maximum pumping effect during training.

On the third training day, the legs and shoulders are worked according to the program described above.

Program "5x5"

A non-standard training scheme, which is considered one of the best to date, was developed by the Arab athlete Mehdi. It is called "5x5". The essence of this technique can be expressed as follows: five exercises and 5 sets of 5 repetitions.

Classes using this system, unlike regular ones, take a maximum of 45 minutes 3 times a week. They are aimed at increasing the strength and, therefore, the mass of the athlete. In addition, during training, excess fat is burned. Thanks to this, as a result of exercise, you can get a strong and harmoniously developed body without the help of pharmacological drugs.

At the same time, the training uses only five basic exercises: squats, deadlifts, barbell presses, military presses and bent-over barbell rows.

These exercises are used to create a two-day split that remains constant throughout the entire training course.

TrainingA includes:

• squats;
• bench press;
• Bent-over barbell row.

TrainingIncludes:

• squats;
• military press;
• deadlift.

Squats are performed in every workout, as Mehdi considers them the most effective exercise for gaining muscle mass due to the large number of muscles worked.

Each of the five exercises is always performed in 5 sets of 5 repetitions. Moreover, the weight of the burden should remain unchanged in all five approaches.

You need to do 3 workouts per week according to the following schedule.

First week:

• Monday - training A;
• Wednesday - training B;
• Friday - training A.

Second week:

• Monday - training B;
• Wednesday - training A;
• Friday - training V.

The main goal of training according to the 5x5 scheme is to increase the working weight in each workout as long as you have the strength. Therefore, this program is usually used as a strength cycle for 1-1.5 months.

After this, you can return to the standard bodybuilding system, which involves performing various exercises in the range of 8-12 repetitions.

German volume training

Another innovative training scheme called German Volume Training (GVT) was developed by Rolf Feser, coach of the German weightlifting team. Its main goal is to build maximum muscle in a short time.

The main idea of ​​German volume training is to work out antagonistic muscles in one workout, which include: back and chest, quadriceps and hamstrings, biceps and triceps, lower back and abs, and some others.

Exercises during training are performed according to the 10x10 scheme - 10 sets of 10 repetitions. Thanks to this, the volume of muscle work increases dramatically. Auxiliary exercises can be performed in 3 sets of 12–15 times.

In NOT, it is important to choose the right working weights. They cannot be increased if you cannot complete all 10 repetitions in 10 approaches. At first it may seem like the load is too light. But after just a few approaches, the muscles will literally begin to burn and fail. Here you will need to show character and complete the entire planned amount of work.

It is strictly not recommended for beginners to use this scheme, since the technique of performing exercises under strong tension can deteriorate. As a result, there is a high risk of injury.

The training program for a week in NOT could be like this:

It is advisable to rest no more than 1.5 minutes between approaches.

You cannot use the NOT scheme for a long time. This exhausts the body and inevitably leads to overtraining over time. Therefore, this program is used for 1–2 months to overcome training stagnation and increase working weights.

At home

Not always and not everyone has the opportunity to train in the gym. In this case, you can build muscle by exercising at home. To do this, you will need to exclude exercises performed on simulators from the presented programs.

For effective exercise at home, you still cannot do without several dumbbells of sufficient weight. A barbell would also be useful. But in order to squat with it, you will need to build a power frame, which will ensure the safety of performing the exercises. After all, you cannot lift a heavy barbell from the floor onto your shoulders.

An example of a home workout program for gaining muscle mass is presented in the tables.

Monday - back + biceps:

Exercises	Sets/Reps	Illustration
Deadlift with dumbbells	4x10
Bent-over dumbbell row	3x10
Pull-ups on the bar	4x12
One-arm dumbbell row	3x12
Dumbbell biceps curl	4x10
"Hammer"	4x10

Wednesday - legs + shoulders:

Exercises	Sets/Reps	Illustration
Squats with dumbbells	4x10
Deadlift with dumbbells	4x10
Lunges with dumbbells	3x10
Weighted pelvic lift	4x15
Standing calf raise with dumbbells	4x20
Dumbbell Shoulder Press	4x10
Dumbbell lateral raises	4x15

Friday - chest + triceps:

Exercises	Sets/Reps	Illustration
Dumbbell Bench Press	4x10
Dumbbell raises	4x10
Push-ups for the pectoral muscles	3x15
Seated dumbbell French press	4x10
Reverse triceps push-ups	3x15

The rules for studying at home will be the same. To achieve results, you must also follow a special diet, eating in a calorie surplus.

And a little about secrets...

The story of one of our readers, Inga Eremina:

I was especially depressed by my weight; at 41, I weighed as much as 3 sumo wrestlers combined, namely 92 kg. How to completely lose excess weight? How to cope with hormonal changes and obesity? But nothing disfigures or makes a person look younger than his figure.

But what can you do to lose weight? Laser liposuction surgery? I found out - no less than 5 thousand dollars. Hardware procedures - LPG massage, cavitation, RF lifting, myostimulation? A little more affordable - the course costs from 80 thousand rubles with a nutritionist consultant. You can, of course, try to run on a treadmill until you go crazy.

And when will you find time for all this? And it's still very expensive. Especially now. That's why I chose a different method for myself...

primary goal: muscle development
Type of training: split
Required level of training: newbie
Number of workouts per week: 3
Necessary equipment: barbell, dumbbells, exercise machines, blocks
Target gender: men and women

Have you just started working out at the gym? Then this program is for you! By training with it, you will load each muscle group with heavy compound exercises once a week. Each workout consists of 3-5 exercises.

Concentrate on your technique, not on the weights you lift. Learn proper movement technique with this program, then move on to more advanced splits ( for example, 4-day) in 8-10 weeks.

On Monday you work your pectorals and triceps, on Wednesday you work your back and biceps, and on Friday you work your legs and shoulders. At the end of each workout, perform 1 exercise for the abdominal and lower back muscles.

Monday: pecs and triceps

For incline bench presses, set the back angle to 30 degrees.
For dips, lean your torso forward to get your lower pecs working properly. Use a dip machine if you can't do the exercise with your body weight.
Perform the French press with light weights and concentrate on following the correct exercise technique.

Tuesday: rest day.

Wednesday: back and biceps

Before training, do a 10-minute warm-up.
Concentrate on the technique of performing the exercises.
Do lat pulldowns if you can't do pull-ups.
To perform barbell curls, you can use a curved bar.

Thursday: rest day.

Friday: legs and shoulders

Before training, do a 10-minute warm-up.
Do your first working approach to the leg press with a weight of 75% of the maximum and then add more weight before each new approach.
Perform standing raises with light dumbbells, concentrating on proper exercise technique.

Saturday and Sunday: rest days.

A three-day gym training program for beginners. Find out where to start gaining muscle mass and how to quickly get in shape.

This three-day program is designed to gain muscle mass. The training is done using a split system (different muscle groups are trained on different days). It's perfect for beginners.

The duration of the program is 10 weeks, training takes place 3 days a week. The workouts are short, about 30 minutes. The program is suitable for both girls and men. For training, a minimum amount of gym equipment is sufficient: barbells, dumbbells, block exercise machines.

Strength training in the gym to gain muscle mass

If you are new to sports, then this training program is for you. Large muscle groups are worked with basic exercises once a week. At each workout we perform 3– 5 exercises.

You should first of all concentrate on the technique of performing the exercises, and not on the working weight.

Install competent equipment and after 8– 10 weeks move on to more .

On Mondays we train the pectoral muscles and triceps, on Wednesdays - back and biceps, on Fridays - legs and shoulders. The abs and lower back should be trained after every workout.

Monday: pectoral muscles and triceps.

1. For an incline press, set the bench angle to 30 degrees.
2. Lean your torso forward to place more emphasis on your lower chest during dips. If you can't do this exercise with your own weight, do it in a machine.
3. We perform the French press with a light weight, focusing more on muscle contraction.
4. Check out the article.

Tuesday is a day of rest.

Wednesday: back and biceps.

1. Do a 10-minute warm-up at the beginning of your workout.
2. Focus on the technique of performing the exercise.
3. If you can't do pull-ups, do lat pull-downs with a wide grip.
4. For variety, use an EZ bar when working your biceps.
5. Check out the article 150 Muscle Gaining Tips for Men and Girls.

Thursday is a day of rest.

Friday: legs and shoulders.

1. Do a 10-minute warm-up at the beginning of your workout.
2. When performing leg presses, start with a weight of 75% of your maximum and increase it with each set.
3. When performing lateral swings, use light dumbbells and focus on contracting the muscles.
4. Check out the article.

(6 ratings, average: 5,00 out of 5)

When newcomers come to the gym, they often set the goal of building muscle in the shortest possible period, since this is unrealistic at home. For beginners, in order to lose excess fat weight and build muscle mass, you need to follow proper nutrition and need a mass training program 3 times a week.

Optimal workouts for beginners

Suitable training for a beginner is three times a week, with a break of at least one day. If you choose the right load, you can achieve your goal faster. With such a schedule, muscles, ligaments and joints have time to recover from stress. The three-day schedule must be adhered to at all times. The rest period between two workouts is at least one day.

When a beginner is determined to achieve a positive result, he must develop the habit of exercising and develop the correct technique to avoid injury. Therefore, they start with small loads and repetitions, gradually increasing first the quantity, then the weight. In this case, you need to exercise in a circle, then you can work all the muscles.

When the body gets used to such loads, and the student learns to correctly carry out the trainer’s tasks, you can switch to split training and add loads. This program is also designed for three days a week, but additional work on individual muscles is added.

• Monday – chest, biceps
• Wednesday – for legs and shoulders;
• Friday – back, triceps.

Introductory and basic periods for beginners

There are two periods in training programs - introductory and basic.

During the introductory session, do 12-15 repetitions in one approach, rest for 1-2 minutes. All execution must be supervised by an experienced trainer. The goal of this period is to get used to the loads and learn how to do all the exercises correctly and technically. The introductory period usually lasts from 2 to 3 months, taking into account the level of training of the student.

The basic period carries out the main increase in mass. The rhythm changes and you need 6-10 repetitions in one approach with a rest of 2-3 minutes. The trainer selects such a load so that the task is completed, and the final task is performed with maximum strength. If you can’t handle the load in the middle of the task, it means it was chosen incorrectly and you need to make it smaller. The basic period can have different durations, depending on the goals set, the given weight gain, and body adjustments. The main goal is to feel your body and control it. You need to take your time and increase weight gradually, about 1-2 kilograms, no more. If you succeed in completing all the tasks, then in the next lesson we slightly increase the load.

Before any training, you need to do general physical preparation. It includes the most common stretching and muscle kneading exercises. After it, you need to run on a treadmill or exercise on an exercise bike at a calm pace for 5-10 minutes.

• Monday - first;
• Tuesday is a day off;
• Wednesday – second;
• Thursday – day off;
• Friday is the third
• Saturday is a day off;
• Sunday is a day off.

Then you and your trainer select special training plans for certain days. Schemes may change periodically. The numbers written next to the exercises mean: the first is the number of approaches. And the second is the number of repetitions.

Training programs 3 times a week for men

Complexes of classes for men are selected by the trainer, taking into account the complexion and level of the student. With this in mind, the program includes the most effective and simple exercises for gaining mass and building up major muscle groups. Every month it is necessary to make a correction in the program for men - replacing or adding tasks. In order not to, you need to smoothly transition to different programs. To work effectively, it is necessary to alternate training and rest, and not strive to immediately become a professional athlete.

Ectomorphs and mesomorphs usually have completely different workout routines. The tasks are much easier for newbie girls.

Training program for ectomorph

An ectomorph is a person with a thin build. For him, a special system of exercises is selected with a small load to begin with. Nutrition is very important when exercising during this period. He must eat very well and nutritiously and consume more staple foods than usual. You need to eat complex carbohydrates. During intensive training for an ectomorph, flour and sweet foods are completely excluded.

Carbohydrates that need to be included in the diet: durum pasta, buckwheat porridge, steamed rice, baked potatoes, wholemeal bread and more. It is better to take them in the morning. It is better to get proteins from natural products.

Only natural products contain the necessary amino acids, minerals and vitamins. A healthy diet will quickly improve your health and figure, so it is always advisable to give preference to it. It is better to eat foods rich in protein.

Basic exercises of the training program for an ectomorph

• bench press - 4*8;
• dumbbell fly 4*8
• Angle press – 4*10;
• biceps curls – 4*12.

You need to rest for about 1-2 minutes between approaches. The break between repetitions is 3-4 minutes.

Second on Wednesday for legs and shoulders:

• squat with barbell 3*8
• leg press – 4*15;
• military press – 4*12;
• barbell pull to the chin – 3*12.

If it’s difficult to complete all the approaches or your health has worsened, take a break and shorten them.

Third on Friday for back and triceps:

• wide grip pull-up – 4*12;
• Bent-over barbell row – 3*12;
• deadlift – 4*12;
• close grip bench press – 4*12.

Basic exercises are the basis for gaining muscle mass. The optimal number of repetitions is 8-12 times.

Only if you gain total mass, after some time you can begin training for specific muscles. Often fitness trainers immediately give someone who comes to the club a load with a large number of repetitions on all the machines, this is not effective. For a beginner, it’s better to focus on improving your performance in basic tasks. By directing all his energy to this, he can achieve the fastest muscle growth.

The principle is that the muscles involved in one exercise begin to work together. This could be squats, barbell rows, and others where all muscles are involved. Heavy weight shocks the muscles and they begin to grow. These exercises can allow you to exercise with additional weight, which is excluded for certain muscle groups.

Training program for mesomorph

Mesomorph is a human body type with predominant muscles and a minimal amount of fat. They have broad shoulders and a muscular body.

Read other blog articles.

Find out how to gain muscle mass up to 10 kg using traditional bodybuilding training techniques.

The content of the article:

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

Bodybuilding Principles for Gaining Muscle Mass

Don't use a lot of isolated movements

• Basic exercises involve a greater number of motor units due to the ability to use heavy weights.
• The more effort you put into performing a power movement, the more actively the body synthesizes testosterone, which is the main anabolic hormone that can activate the growth processes of muscle tissue.

Do squats and deadlifts

Work on increasing your strength parameters

Don't focus on your abdominal muscles

How to eat while training for weight?

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

Although at the same time, ectomorphs need to eat a lot, they need to do it correctly. For every kilo of body weight you need to consume about five grams of slow carbohydrates. The norm for protein compounds is the same for any body type and ranges from 2 to 3 grams per kilogram of body weight.

Almost no one keeps a strict count of calories and the amount of calories consumed among amateurs. If you don’t plan to do this either, then follow the three main rules of nutrition during the mass-gain period:

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

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

How to organize a training program 3 times a week?

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

If you analyze weight training programs 3 times a week, which are often compiled by fitness instructors, you will notice that they contain a large number of movements performed on exercise machines. As a result, the athlete does not get the desired effect, since this approach to training is not effective.

It is quite understandable that a novice athlete is waiting for some super-methods that can turn him into Schwarzenegger in a short time. However, this is simply not possible and you should remember this. By doing a lot of work on the machines, you are simply wasting your energy. You need to direct it in the right direction, or, to put it simply, focus only on basic movements.

Exercises such as squats, deadlifts, or the favorite of many bodybuilders, the bench press. Helps activate a large number of muscles throughout the body. As a result, you can use heavier weights, which will lead to the activation of hypertrophy processes. Don't complicate your weight training program 3 times a week and do extra work.

Example of a weight training program 3 times a week

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

If you have not previously engaged in sports, then you need to prepare your body for the stress. Start by mastering the technique of all movements and do not try to actively increase working weights during this period. In one set, perform 12 to 15 repetitions, but with light weight. Also, for the first few months it is worth using the fullbody system or, in simpler terms, training all the muscles of the body in every lesson.

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

Here is an example program for this period of time:

• Squats - 3 sets of 12 repetitions.
• Deadlift (can be replaced with Romanian on straightened legs) - 3 sets of 12 repetitions.
• Bench presses - 3 sets of 12 repetitions.
• Barbell curls for biceps in a standing position - 3 sets of 15 repetitions.
• Pull-ups, wide grip - 2 to 3 sets, maximum number of repetitions.
• Dips - 2 to 3 sets maximum number of repetitions.
• Military press - 3 sets of 15 repetitions.
• Crunches - 3 sets maximum number of repetitions.

1st day of classes

• Bench presses - 3 sets of 6 to 8 repetitions.
• Barbell curls for biceps in a standing position - 4 sets of 10 repetitions.
• Bent-over barbell rows - 3 sets of 10 repetitions.
• Abdominal exercise - 3 sets, maximum number of repetitions.

• Squats - 3 sets of 6 to 8 repetitions.
• Military press - 3 sets of 10 repetitions.
• Calf raises in a standing or sitting position.
• Abdominal exercise - 3 sets, maximum number of repetitions.

• Deadlift - 3 sets of 6 to 8 reps.
• When pulling up, wide grip - 3 sets maximum number of repetitions.
• Bench press, close grip - 3 sets of 8 to 10 repetitions.
• Dips, if necessary, with weights - 3 sets of 10 repetitions.
• Abdominal exercise – 3 sets, maximum number of repetitions.