Building muscle is a time-consuming and time-consuming process that requires not only an effective weight training program, but also a serie...
Building muscle is a time-consuming and time-consuming process that requires not only an effective weight training program, but also a series of actions from nutrition to nutrition. No matter how simple it sounds, many people fail to see results for one of two main reasons - they either try to overcomplicate the process or they don't really understand the basic principles of mass gain. It is important not only to know how many approaches and repetitions you need to do to gain mass, but also how to help your muscles grow as much as possible thanks to proper rest and nutrition.
The more a person trains, the more he adapts to the loads, so it is important to choose the right amount of load sufficient to ensure consistent muscle adaptation and further growth. Therefore, it is necessary to constantly increase the working weight so that the muscles adapted to a certain load continue to progress and therefore increase in volume.
Is the optimal number of repetitions for muscle growth zone 8-12 times ... Since three approaches with medium weight are suitable for adapting to the load, a more trained athlete must complete 4 sets of work to "failure" of muscles with the maximum weight.
Therefore, it should be chosen to be the weight of the load. It cannot be lifted more than 12 times. But it does not increase muscle volume, as strength will be developed at least eight times and work in the minimum repetition range - this is very important.
Rest between sets should not exceed two minutes , this time is enough to rest the muscles from the load. It is also important to have a proper weight training program, as overtraining will not lead to growth. It is recommended that you train every day , and allow two full days of rest. Therefore, the most suitable weight training system for most athletes is 3 days a week.
Recovery
The increase in muscle volume will inevitably depend on two things.First, to progress, muscles need recovery, including adequate rest and proper nutrition;
and second, there will be a "dead center" at some point.
The latter usually occurs around the 8-week mark and is associated with an inability to recover quickly and too much stress affecting the central nervous system and other important regulators of muscle growth. At this stage, you can reduce the load or rest for a few days. This should give the body the opportunity to heal, adapt and grow further.
Nutrition
Athletes need to get enough calories from carbohydrates and fats, that is, energy to maintain and grow muscles, and this is also important for hormone production. Protein should be obtained from meat, eggs, dairy, whey, and those looking for extra protein and recovery need full cycle amino acids and (essential amino acids) to build muscle.
Remember, the total amount of protein and calories in the diet will be the most important determinant of muscle growth, with supplements to help improve nutrition and fill in the gaps, he said. Sports supplements like these can help maintain strength in the gym, so this is a great tool for people looking to maximize muscle growth.
A significant increase in training volume can also have a major impact on the immune system, so additional vitamin C intake is important ... Other supplements that will benefit those looking to build muscle are Omega-3s, fish oils and Vitamin D.
An important condition for muscle growth is to eat immediately after exercise ... Within forty minutes after exertion, the body must replenish its reserves of energy, protein and carbohydrates. During this period, all nutrients are fully absorbed by the muscles, which provides a significant impetus for the restoration of damaged tissues and therefore their growth. It is also important to replenish glycogen stores after sleep . Since catabolic processes begin in a hungry body, timely intake of protein and carbohydrates will stop the breakdown of its own protein.
When you first come to the gym you don't know what to start with. There are a lot of simulators, bloated guys and fit slim girls floating around. You are lost. In this case, the beginner training program will help you!
Start of lessons
Getting started at the gym is hard. This is a whole world of weight and muscle, strong people.
Programs are usually made by the trainer of the fitness club you come to. The service is paid. We recommend that you do individual training for the first time (for a month) so that your trainer can give you the correct exercise technique.
For beginners, training in the gym is an unsafe process, because the body is not yet accustomed to stress. Therefore, it is better to practice under supervision in the beginning.
It is important not to be afraid to ask questions. You can ask for help from any coach working in this club or from the manager if you are completely at a loss. Of course, only your coach will advise on the intricacies of your program, but another specialist can well answer the question of how to use the simulator or where to drink water.
To prepare a program correctly, a coach must know:Human anatomy, features of muscle functioning, locations, dangerous moments.
The basics of programming in various directions: gaining muscle mass, losing weight, increasing strength, etc.
Know the technique of performing most of the training elements, understand why this or that exercise is performed.
What usually happens in salons: a person comes to work after reading various tips on the Internet. Usually with a ready-made program that no one adapts to their individual characteristics. It would be good for this person to ask the instructor to demonstrate each exercise. Often people try to get by with video tutorials alone. This is the wrong approach!
Remember that not everything that is universal can be perfect. For the general reader, you can only give an example program that can be guided fundamentally. However, the best results are achieved with individual work.
Today there are many fitness clubs around the world. Each of them has several instructors. Some clubs have serious requirements in selecting instructor candidates. However, there are also unscrupulous owners of sports facilities who do not pay attention to experience, knowledge, education, and make selections only based on their appearance.
Bodybuilding for beginners is a whole world where you want to achieve everything quickly, try everything. Beginners think like this: to grow muscles faster, you need to work with large weights. Their muscles are not ready for this, as a result, people get injured and leave the gym forever.
Principle 1: Progressiveness is the foundation of security
Training programs for beginners in the gym should take into account the unpreparedness of the human body. It so happens that inexperienced trainers will load you with the first workout, making you do 3 sets of basic exercises 10 times (sometimes they will ban both squats and bench press in one day).
And all this is done with scales in the redistribution of your forces.
In conclusion:You cannot bend and straighten your arms and legs for a week after training.
You have a fever due to intense inflammation in your muscles.
After this, will there still be a desire to study further? There are very few.
Throughout the training, it is necessary to observe how the beginner works with the recommended weights. The choice of weight in this case is very dynamic. Light, at first glance, may seem heavy in weight and vice versa. You always need to keep your finger on the pulse to notice everything in time.
Beginners should not do heavy exercise in the first month. It is necessary to gradually accustom your muscles to working.
Beginner workouts in the gym should consist of 5-6 exercises of no more than 2-3 sets each. Basic exercises should be started with 2 sets.
The first week should be gentle so that beginners can come to the next workout. If the muscles are loaded immediately, it will take a week to recover and this should not be allowed. The first training session should be introductory, not killing.
Principle 2: base first
Usually men come to the gym to build muscle and gain weight. They need a weight training program for beginners. It should include basic exercises.
For example, here is a basic training program for beginners:Cardio 5-7 minutes (running).
You need to do 2 sets in the first week. In the second week, you can add a third set to all these exercises of which there are 2.
How responsibly a beginner approaches training determines 70% of success. Remember this! And the gym and the trainer are just good helpers and stimulants.
Every man who wants to get toned needs his own training program in the gym. Thanks to him, you can make the body more toned. The frequency of classes, the accuracy of exercises and their competent combination play a large role in the formation of the male figure. The men's gymnastics program for beginners is designed for those who are taking their first steps into iron sports.
To properly plan your workout at the gym, you need to define your training goal. The gym allows you to achieve the following goals:Keep fit;
Fighting excess weight;
Increase in power indicators;
Improve your body;
The training of a beginner athlete should be aimed at the achievement of any goal. There is a wonderful Russian proverb: "You will chase two rabbits, you will not catch even one." Targeting is key.
gym selection
The first thing you need to do is decide on a gym. First of all, the salon should be comfortable in everything. Therefore, think about everything carefully, take it seriously before buying a subscription to a particular club. You can visit several different rooms, compare, study all simulators and only then make a responsible choice.
A little about equipment: The most important rule is not to chase variety. For the first time, a dumbbell row, an upper block trainer and a bench with the ability to adjust the angle of inclination will be enough for you. Try to find a gym as close to home as possible, this is very convenient for both studying and working.
One of the complexes suitable for beginners is described below.
Warm up
Any coach will say: “No training is more useful than training without warm-up,” and this is really so! Thanks to warm-up exercises, we warm up the joints, thereby improving their lubrication.
Usually, a warm-up requires no more than ten minutes. It consists of the following components: jumping, work on cardio equipment and the main element - running. All these exercises quickly warm up the body, which provides a head start for the next workout.
Almost every inexperienced athlete tries to do heavy exercises in the gym without training at the appropriate level. Now let's take a look at a basic startup program.
This stage is mandatory for all athletes. O How one? The human body is not ready from scratch for serious stress, there are introductory classes for this. They involve working with minimal weight, but with stress on all major muscle groups. The duration of such a period is not less than four weeks, in terms of the frequency of training - not less than three times a week, maximum.
First training session (Monday)
This is basic. Bench press, triceps, deltoid and dentate exercises. Lie on the bench for the most comfortable position. Open your hands shoulder-width apart (you can slightly wider). Grasp the bar with a straight grip. Slowly lift the dumbbell up and begin to lower it to mid-chest level. Squeeze the barbell with a strong effort, completing the planned number of repetitions.
Do a few warm-up sets right before the bench press and you can significantly reduce your risk of injury. You can only lightly touch your chest. Perform the exercise under the supervision of an instructor or other person (such as a training partner).
being alert ... Stand with your feet shoulder-width apart and straight. We take a barbell in our hands at press level. We inhale and bend the arms at the elbows (the arms are not allowed to move in different directions during execution). It is not necessary to raise the bar too high, it is enough to raise it to the level parallel to the floor. As soon as you lift, start lowering slowly (without sudden movements, as you can stretch the muscles).
and bars.
Like many of the exercises on the list, this exercise is basic. It develops back muscles well. Many people think that if you keep it as wide as possible, the load on the muscles will be greater and the effect will be better. On the one hand, a wide grip reduces the work of the biceps, but in itself it limits the speed of movement. This limits the load on the target muscles. Grip width should be selected individually based on anthropometric data.
Exercise to improve the general physical condition and train the muscles of the lumbar spine. Interestingly, this exercise can be used both as a warm-up and for regular activities. Hyperextension is done with your own weight and sometimes with additional weights.
In the simulator for hyperextension, we take the following position: we lie down to securely fix our legs with rollers. Relax the whole body and lower the body vertically. We take a deep breath and slowly raise the body up, bending the lower back. Freeze for a few seconds with your torso in an upright position. Inhale and return to the "lying" position. This should be repeated at least fifteen times, in three to four approaches.
You cannot do this exercise too often. If you make the task harder and do fewer repetitions with more weight, there may not be the desired effect, but the likelihood of injury is high.
This includes shoulders, chest, etc. It is a basic exercise that aims to develop muscles. It has always been considered essential for the development of the shoulders. A big plus of the army press is its versatility, that is, it can be performed in various ways: on a simulator, with dumbbells or barbells. Therefore, we can do it while sitting and standing.
Here we have to observe the correct technique, because otherwise the consequences of the lessons can be dire. To begin with, choose an individual load, a suitable weight (it should be medium). Fix the pancakes on the stick and do the following:Spread the bar shoulder-width apart, put the barbell on your chest, stretch your back and press;
With this exercise, the back muscles are loaded. The main working muscles are the latissimus and arm muscles. We choose a comfortable position while sitting in the simulator. We fix the legs with rollers. Begin pulling the handle away from the block towards you (towards your upper chest) with strong movements. Taking a short break (two to three seconds) we return to the starting position. Everything is performed 3-4 approaches 12-15 times.
Many people try to somehow make the movement easier for themselves and get sidetracked. It is not worth doing this, because you will only waste your energy, but the efficiency will be zero. Back muscles should work first. As you pull, pull your elbows back as far as possible. The head should be straight while doing the exercise. Do not lift up or down.
Perhaps this is the most basic exercise to pump up your legs. It is carried out in a special simulator (by the way, there are many varieties, they actually differ only in the angle of inclination). We select a suitable weight, load the platform with pancakes. We take a comfortable sitting position. Strongly squeeze the platform with our feet (it is worth noting that the knees should be kept at a right angle, practically not bent).
Fitness Tips Master: Make sure you listen to your body! If you feel like your lower back is straining during the leg press, you're doing something wrong. The back must be pressed tightly against the seat, otherwise injury may occur. If you're working on the inner thighs, place your feet slightly higher and wider than shoulder level.
Exercise to work the triceps. It differs in that it is suitable for absolutely all levels of sports training, from beginners to professionals. We attach the handle to the block, close it. We open our arms with great effort. We linger for a few seconds in the middle of the amplitude. Then we return to the starting position.
The order of the bar to the belt on the incline ... ... In the starting position we stand as follows: legs should be bent at the knees, shoulder width apart. We make a forward bend, take a straight barbell with weighting agent. We straighten and at the same time raise the barbell (you cannot bend your arms).Common mistakes. During the execution of the movement, movement of the head or legs occurs. (They must remain stationary.) A precarious position. Incorrect grip width. Leaning back. Trying to get the maximum working weight (if 100 kg is suitable for a friend, this does not mean that this weight is suitable for you).
It develops triceps. Lie down on a horizontal bench. Grasp the bar with a straight grip. We lower the barbell directly to chest level. Squeeze the bar upwards with a quick, powerful movement, return to the starting position and repeat the exercise.
It is used as an auxiliary. We hold the dumbbells with the palms turned to the sides. Lift to bend the projectile at the elbow joints to a 90-degree angle. We slowly and carefully return to the first stage.
The men's gym program is designed for athletes who are new to walking.
towards the goal with each passing day. The program becomes more complicated in the future, but if you apply the load correctly and correctly, the body will have time to adapt to the loads. The point is small, you just need to start classes and not quit classes. Good luck!
Everyone who comes to the gym to train must adhere to a certain training method to achieve a result. It will be different depending on the goal, but everyone needs to do basic exercises: they will become the basis for further weight loss, drying or building muscle mass.
A core exercise is an exercise that involves 2 or more joints. This indicates that more muscle groups are involved during exercise. This principle helps a person gain a lot of weight, the body receives serious stress, secretes more hormones (especially growth) for the formation of muscle tissue. For example: bench press uses the shoulder, elbow joints, and pull-up - uses the elbow, wrist and shoulder joints. Exercises that involve only one joint are considered isolating.
Bodybuilding classes mean that the athlete has a training program in the gym and a nutrition plan is prepared. Without them, a person will train chaotically, without progress and improvement in results. The best option for beginners will be the preparation of the training system by a qualified instructor, writing a progress table, showing and explaining the technique of the main exercises. To achieve the best result, a novice athlete should pay attention to the following points:
balanced nutrition: intake of missing elements, counting and adjusting calories consumed;
training plan: optimal ratio of strength exercises, cardio, number of approaches, repetitions;
adherence to the schedule (do not miss classes);
quit drinking alcohol, smoking, sleep well.
Effective training program for beginners
The effectiveness of the program depends on the goals: for example, to lose weight you need to devote more time to cardio, and strength training is better to gain mass. There is no universal program, and the selection of suitable exercises should be based on personal feelings together with the instructor. As a basis, you can use the basic exercises in the gym described below.
The overwhelming majority of girls engage in sports to lose weight, gain strength, tighten their figure. In this regard, exercises for women in the gym are slightly different from men, with more emphasis on aerobic exercise. The girl's body contains 10% more fat, it is necessary to fulfill her natural tasks - the birth of a child. Therefore, any workout should start with a run (at least 20 minutes), after which you can proceed to other basic exercises in the gym.
Basic back exercises are used to increase muscle volume, so it is better for men to take a V-shape. The execution of movements must be correct, in accordance with the technique, so as not to harm the body. Basic exercises in the gym should be the first, as long as the athlete has enough strength to work with weights. To train your back, you should:
Deadlift is one of the top three core exercises. It well loads the lower back, shoulder girdle, hips, buttocks, shoulder biceps. One of the most tiring yet rewarding exercises. It is very important to follow the technique when doing it in order not to damage the lower back, which takes a serious load.
Bent dumbbell row. A good way to pump the wings, performed after deadlift, helps visually make the back wider. The shoulder girdle and biceps muscles are also affected.
Pull-up is a well-known version of the back exercise, you can do it at home or on an outdoor sports field.
pectoral muscle exercise
A pumped breast is not an easy task for any athlete. Many have to spend more than a week to feel the training technique, to catch the necessary amplitude. Basic Best Chest Gym Exercises:Bench press is also included in the main three of the base. It allows you to use the maximum weight to load the pectoral muscles, shoulder girdle, forearm. Do not rush to gain a lot of weight, ask someone in the gym to insure you during execution so as not to get stuck on the bar.
Dumbbell bench press. This option allows less weight, but provides a wider range of motion, which has a beneficial effect on muscle growth.
Exam. The home version of the basic exercise for the chest area uses the shoulder girdle, biceps, triceps.
The most effective movement for pumping the biceps muscle is flexion at the elbow, but work involves one joint, so such exercises are considered basic with a large stretch. On the contrary, they can be called the most productive. Basic bicep exercises in the gym:
Pull-ups (reverse grip). Really the only option that uses more than 1 joint, but will not work for swinging the biceps for a long time, the athlete gets tired quickly.
Lifting the barbell biceps in the workout involves one joint, but has the maximum effect in the biceps training course. In addition to the biceps muscle, the anterior delta bundle is also involved.
Do the "Hammer" exercise. Often, the lower part of the biceps lags behind athletes, this exercise option provides an opportunity to well train the necessary part of the arm.
triceps
With this muscle group the situation is simpler than with biceps. You should not avoid exercising the triceps muscle, it constitutes 60% of the visual volume of your arm. If the main movement for the biceps is flexion, then in this case it is extension. Basic exercises for triceps in the gym:
Bench press with a narrow grip. This option provides the opportunity to load the muscle as much as possible to take a large working weight. With a narrow grip, the pectoral muscle is dismissed and all emphasis is shifted to the triceps. As with chest exercises, it is recommended to have someone back up for you.
French press. It is better to do it with low weight, which does not overload the elbow joint, but with a large number of repetitions. The sequence is the same as for the chest: do the chest press first, then the French. With this approach, nothing will threaten your joints.
Broad massive shoulders adorn any man. It is very easy to injure the joints here, so movements should be performed very carefully, choosing the right weight. Basic shoulder exercises:Army press. Unlike weightlifting, it is performed standing or sitting with a barbell, which provides the opportunity to further load the target muscles. Along with the shoulders, the triceps, the muscles of the middle back, are less trained.
Dumbbell bench press. It is better to stand, this option is an alternative to the army press, but they can be done in one workout.
As with the biceps, there is no base for this part of the body; all movement options involve one joint. The main principle of pumping the abdominal muscles is bending. Abdominal exercises at the gym are performed to maximize tension as the muscle fibers contract. For training you can:Bench crunches work well for the upper abs. Including the lower part, but less.
Hanging leg rises, effectively training the lower abdominal muscles. Abs training should be done at the end of the lesson, the maximum number of times in each approach.
on leg muscles
This part of the body becomes a problem for men, women. For the first to increase muscle mass, for the second - to lose weight, dealing with cellulite becomes a real challenge. Women need to work out with less weight and do more repetitions to speed up metabolism and increase endurance. Leg exercises in the gym:
Dumbbell lunges. Several variants of the execution technique are used, but the maximum effect is achieved if it is done with promotion. You need to squat deeply and rise up on your toes. The muscles involved are the same as in squats.
The barbell squat is the final exercise in the core triad. It is definitely not recommended for beginners to do it with heavy weights. It is better for girls to start with just one bar, for boys - with 5 kg of pancakes. This is due to the heavy load on the lower back. Quadriceps, gluteal muscles, hamstrings, lower back worked perfectly.
A useful addition to training that allows beginners to get used to new loads easier and safer is the use of Mildronate - a drug that optimizes intracellular metabolic processes, stimulates nutrition and cell function in conditions of oxygen deficiency. This not only significantly accelerates the body's adaptation process to increased loads, but also protects the membranes of myocardial cells from damage to incomplete metabolism products that inevitably occur due to hypoxia. The drug is taken according to the instructions and can greatly facilitate the training process.
Fitness can bring maximum results only if you follow the program, diet, exercise technique. Secondly, it is especially difficult to master it on your own, because there is no one to point out errors in execution.
To prepare for classes, it is better to watch videos of famous athletes talking about the nuances of training techniques in the gym. Below are examples of exercises for men and women. Don't forget to wear comfortable clothes.
The main purpose for which most people come to the gym is the desire to become the owner of impressive and relaxing muscles. To realize your dream, it is not enough just to exercise on simulators. Only a training program properly designed for beginners can achieve truly impressive results. And if professional athletes already have sufficient knowledge to create a competent lesson, it is much more difficult for beginners. Many have only a superficial idea of what a basic training program should look like.
Professional athletes also often face such a choice, but their schedules are much more complex and intense. In addition, they can always turn to their personal trainer for help or use the accumulated knowledge to optimize existing methods for their own needs and requirements. They know their strengths and weaknesses, they know how to listen to their own body. Experienced bodybuilders may have a training plan planned months in advance or improvise to vary their workouts.
Unfortunately, this approach is not suitable for beginners. Going to the gym, many are simply lost and do not know where to start training. Of course, it is best to seek help from an instructor and follow his advice. You can also get advice from bulging men who visit the same gym. However, as practice shows, not all instructors can give truly valuable advice or draw up a training program. There are those who received their "titles" by completing paid courses. Not all men of impressive size have comprehensive knowledge and educational skills. And here already someone will be lucky, but someone will not.
To avoid wasting your valuable time and gym membership, you should have an idea of which program to follow.
One week training for beginners is based on:surely - and ;
desirable -, do exercises for the lats (or push-ups with a weight behind the head) or bend over with a barbell for triceps;
There is an important point to consider here. When there is no way to do these exercises in the gym, you should look for another fitness center. You cannot load yourself to the maximum from the first days.
The most important step is to master the correct technique to prepare the beginner athlete for more difficult exercises and to perform basic movements.
A rough plan might look like this:
You should do it three times a week. The first and second exercises alternate after one. Plan your schedule to have a day off between gym visits. The first four workouts should be done in two approaches, and only then the number should be increased to three. It is recommended that the fourth and eighth sessions be done lightly, that is, by reducing the weight.
Important! Since the main priority is in the correct execution technique, you should not immediately lift large weights.
It is recommended to add load only when the specified number of repetitions begins to be easily given and you need to increase the load. Each workout should start with a 10-minute warm-up and end with 5 minutes of stretching and hanging on the bar.
When the introductory course is fully learned, subsequent classes are devoted to increasing mass gain, increasing endurance and strength indicators. A lot of people here try to do lots of reps with low weight, which is wrong. This training rhythm gives a high overall load, but it practically does not have a strong effect on muscle mass gain. The only benefit will be a slight improvement in endurance. Multiple repetitions and light weights are the middle ground between aerobic and strength training.
A more robust workload after the introductory course would be the right step. The training program itself may look like this:
You can train according to the above program for the first two months. If the muscles grow well, they are ideal and can be used more. There is no point in looking for another technique.
It is of course desirable to make the program more diverse. For this purpose, some exercises are simply modified. Instead of deadlifting, you can deadlift with straight legs in some classes. Typically, this change is carried out after a week. Pullover cables and pull-ups behind the head can be replaced with bent-over rows, bench press from a standing position - a seated press that is best done at the end of the class. You can change the number of repetitions in the bench press from 8 to 6 and increase the working weights. It should be noted that the exercises begin with a few warm-up sets and are then monitored by the workers.
There is a wide margin of adaptation for beginners and it is much easier to lift working weights. This often awakens the desire to test your own strength and lift the maximum possible weight for yourself at once. Such penetrations only impede progress and may cause injury or impair performance technique.
When there is a choice between improving technique and lifting heavy weights, some unfortunately choose the latter. Therefore, most focus only on lifting heavy weights. This phenomenon is called cheating, which professionals can afford, but not beginners who need to learn how to feel their own body.
If beginners read regularly, this leads to the fact that in the future they will have to relearn the technique of execution. Additionally, improper performance can lead to injury and thus the need for rehabilitation and return. You need to participate in the recommended and similar programs for at least six months in order to master the technique, learn to feel your own body and determine your priorities for yourself. In the future, the athlete will already decide whether he wants to become a professional or practice for himself by participating in competitions.
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