Create a training program for yourself in the gym. How to properly create a training program

Most beginners, when they come to the gym, often start doing heavy basic exercises without having a sufficient level of training for this. On the other hand, there are those who from the very beginning accustom themselves to training on machines, without paying due attention to free weights. However, these two categories of novice athletes are united by incorrectly constructed training programs, which they often write for themselves. In this article we will analyze the best training programs in the gym for beginner athletes.

Training goals

Before starting to draw up any program, it is necessary, first of all, to decide on the goals that the future program should achieve. Training goals can be both physical body parameters (strength, endurance) and external ones (muscle mass, relief, weight loss, etc.). At the same time, physical parameters are trained mainly through strength exercises, and external parameters require not only a special training regimen, but also compliance with the correct diet. This is their key difference. It is a mistaken belief that only with the help of training programs can you increase muscle mass, improve your appearance, or ensure effective burning of excess fat.

At the initial stage of training, your training goals will not be particularly important, but after completing the basic stage of training, you will have an idea of ​​​​what programs to use and what parameters to work on improving. Therefore, the stage of defining training goals is key.

Introductory stage of training

This stage is a must-have for any novice athlete. The fact is that at first neither the muscles nor the cardio-respiratory system of the body are fully prepared for serious stress. In addition, you yourself are unlikely to know the limit of your physical capabilities. Therefore, the introductory stage of training includes work on all major muscle groups in minimal intensity and minimal volume.

The total duration of the introductory stage is 4 weeks.

Workout #1 (Monday)

Training#2 (Wednesday)

Training#3 (Friday)

Basic stage of training

At this stage, we will have to train according to split schemes, that is, on each training day we will specifically train two specific muscle groups. Basic period training is more intense and voluminous, and also provides greater load on the main muscle groups.

The basic stage of training will include 2 training programs - one is intended for beginners at an intermediate level, the other for beginners at a lower intermediate level.

Below the middle level This is understood as a level of fitness at which an athlete can perform basic exercises with his own weight - pull-ups and push-ups, at least in an average number of repetitions (at least 6-8).

Below average is understood as a level of fitness at which the athlete cannot perform exercises with his own weight (pull-ups, dips) or performs them in a small number of repetitions (less than 6).

The total duration of the basic stage is 8 weeks.

Training frequency – 3 times a week.

Basic complex for beginners of the INTERMEDIATE level

Training#2 (Wednesday): Shoulders + Legs

Training

Basic complex for beginner athletes of BELOW INTERMEDIATE level

Workout #1 (Monday): Chest + Back + Abs

Training#2 (Wednesday): Shoulders + Legs

Training#3 (Friday): Biceps + Triceps + Abs

Let's consider a program of classes in the gym, designed for those who plan to attend it 3 times a week. The main goals that it will achieve are training the main muscle groups and rapid weight gain.

In order to get good results, you need to exercise regularly and give your best in training.

Classes 3 times a week

The classic training program for non-professional athletes includes 3 groups of exercises divided by day of the week. Training days should alternate with rest days. This is due to the need for time to restore physical and psychological shape.

This training program in the gym for men 3 times a week is designed for 1-1.5 months of training with increasing weights each cycle (once a week), and after the total period, correction is necessary by replacing or adding exercises.

There are no training programs that you can do for more than 2 months without changing it.

1 training day: working out the pectoral muscles and triceps

• Classic bench press: 4 sets, 8-12 reps.
• Dips: 4 sets, 8-15 reps.
• Standing French dumbbell press: 3 sets, 10-15 reps. Technique of execution in .
• Seated wrist flexion and extension: 3 sets, 10-15 reps. .

Day 2: back, abs, shoulders

• Barbell deadlift: 4 sets, 6-10 reps. Look carefully at the variations and technique -.
• Seated lat pulldown: 3 sets, 10 to 15 reps.
• Dumbbell pullover in a lying position: 3 sets of 10-15 reps.
• Arnold press: 4 sets of 8-12 reps - .
• Standing barbell row to the chin: 3 sets of 10-15 reps.
• Lateral swings with dumbbells: 3 sets of 10-15 reps.
• Incline crunches: 3 sets, 10-15 reps.
• Lying leg raises: 3 sets, 10-15 reps.

Day 3: legs and biceps

Don’t forget that before training you definitely need to have a good workout to prepare your body for work. After you complete all the exercises, do. Usually, beginners do not pay attention to this issue - understanding how important a good warm-up and cool-down is comes to them later. But you can get it right from the start by incorporating these essential parts of your training program.

Selecting projectile weight

If you are just starting to exercise, or have had a long break, you should not use maximum weights. In this case, there is a high probability of injury.

In addition, if you are new to training, you first need to develop technique, and with heavy weights this is very difficult to do.

First, the muscles must learn the correct pattern of movement and get used to the load. After this, you can build up a lot of weights - after all, in order to make muscles grow, you still need to work with full dedication, and you can’t do this without really heavy weights.

How to increase weight in exercises, such as the bench press, read.

When you get to this stage, the weight of the apparatus in each exercise should be such that you work the target muscles to failure for the required number of repetitions. Ideally, at the end of each set you should feel like you can't do any more reps.

Feelings while doing the exercise

While doing the exercises, you need to mentally concentrate on the work of the target muscles.

For example, if you are doing a barbell clean, you should focus your attention on the pectoral muscles and feel how they do their job, taking the lion's share of the load during the rise and slow, controlled lowering of the apparatus. This is a very important point that must be kept in mind in order to get really good results from your training.

If you're just starting out and your muscles are doing hard work that they're not used to, they'll be pretty sore in the first few weeks. This is absolutely normal, but the pain goes away over time.

In order to avoid pain or simply reduce it to a minimum, you need to enter the training process as smoothly as possible - you can start with a light half-hour workout with minimal weights, and then gradually increase the size of the weights.

Increasing load

In order to progress quickly, you need to regularly increase the load. You can do this 2-4 weeks after you enter the training process and start training with the weights that will be optimal for you at first. Next, in a 3-day gym training program for men, it is necessary to increase weights at least once every 2 weeks.

If the size of the weights does not increase, the muscles get used to the work and over time react to it worse and worse, as a result their growth slows down. The transition to working with heavy weights is the main method of increasing the load, which is sure to help achieve excellent results in building the body of your dreams.

So, any training consists of three parts: introductory-preparatory (also known as warm-up), main and final.

In the introductory and preparatory part, your task is to turn on all the body systems, warm them up, test them and confirm their full readiness to move to the next level. Warm-up should last about 10 minutes.

During the main part, you solve the main tasks that depend on your goal, be it slender legs, a round butt or impressive-looking biceps. The duration of this part depends on the load and selection of exercises. The average duration of the main part is 30 minutes.

The final part involves gradually reducing the load and bringing the body to a state close to the one it was in before starting the workout. The cool-down usually lasts about 10 minutes.

Rule number 1. Always start your workout with a warm-up! Warm-up prepares the body both physically and psychologically for the upcoming load. If this is your plan, never lift heavy weights right away. Your warm-up weight should be 50-70% of the maximum weight you plan to use during your workout.

Since everyone has their own goals, the total duration and load may be different. For example, a main session, during which you will work specific muscle groups to achieve your goal, can be quite intense and last from 45 minutes to one hour. If this is an auxiliary option, just a warm-up and a light shake so that the body does not get used to the load, then the load should be small, and such an activity may take very little time.

Rule number 2. Try not to focus on the same exercise or set of exercises, as our body quickly adapts to new loads and over time, the effectiveness of the exercises will decrease. It will also be useful to change the technique periodically.

Selecting exercises for training

If you decide to do a complex workout (that is, for the whole body), then you will need to choose 1-2 exercises from each section, which usually follow in a specific order.

• Quadriceps: squats, lunges, one-legged squats, box jumps.
• Glutes and Hamstrings: Hip raises, deadlifts, straight-legged deadlifts, step ups, good morning bends (with a barbell or bodybar on the shoulders).
• Chest, shoulders and triceps: chest press, overhead press, dumbbell bench or incline press, bench press, push-ups.
• Back, biceps and forearms: standard pull-ups, reverse pull-ups, dumbbell chin-ups.
• Abs and lower back: plank, side plank, fitball press, hanging leg raise, mountain climber, jumping with knees to chest.

Recommended number of approaches for each exercise - 2–5. The total number of approaches that your workout will consist of can range from 15 to 27 - this is a volume that will help you keep yourself in good shape, develop, and not overwork yourself.
Recommended number of repetitions in one approach- 8–16 times. If you can do more without damaging your body, do it or take extra weight.

Remember to lightly stretch (for 20-30 seconds) the “working” muscles after performing the sets.

Examples of approaches

For example, with a light weight you can perform 32 squats with lunges on each leg with a change of rhythm. Change legs every 8 repetitions. An example of changing the rhythm: squats for 4 counts, for 2 counts, for each count, three “springs” at the bottom, eight “springs” at the bottom and static for 8 counts.

Your squat-lunge routine might look something like this:

• 2 repetitions for 2 counts;
• 8 repetitions for each count;
• 4 repetitions with 3 “springs” at the bottom;
• 8 repetitions for each count;
• 2 repetitions with 8 “springs” at the bottom;
• static below for 8 counts;
• 8 repetitions for each count;
• change of leg.

The above example is taken from a standard group fitness training session and is intended mainly for girls, but the rare guys who drop by for such training usually take a weight of 10-15 kg. If you take really heavy weight (20 kg or more), then the structure and number of approaches changes. With this weight, 8–16 of the most common repetitions will be enough. You can add an 8-count static at the end if the weight is relatively light.

Try to work with a weight that is familiar to your body, change it only after a trial workout and use the above algorithm: 5-6 exercises for different parts of the body, 2-5 approaches, 8-16 repetitions per set. It is also not recommended to perform complex exercises that require careful supervision without a trainer. Physical activity should bring pleasure and health, not injury and problems. ;)

Find out the main tips that will help you create your own training program in the gym.

Not every gym has a trainer, and if they do, some people aren't happy with it. A personal trainer costs money, which, as always, is not enough, if you are an absolute beginner, I recommend using existing ready-made plans, if you have already been visiting the gym for 3-4 months and have an idea of ​​the exercise technique and which muscles are loaded, then use the recommendations written below, which will help you build an effective training program.

How to make a training plan in the gym

1. Select your training goal

There are mainly 5 goals:

- increase in muscle mass

- increase in strength indicators

- weight loss

- relief (better muscle definition with minimal loss of muscle mass)

- support for already achieved forms

You always first need to work on achieving one goal, having achieved results in which you should switch to the next one if desired; if you work in all directions at the same time, there will be little use, and the result will be disappointing.

2. Select the number of classes per week

The number of classes per week depends on many factors - finances, free time, distance to the gym, family troubles and much more. But remember the main nuances:

- for weight loss and relief – you need 3 workouts per week, preferably 4-5

- for gaining muscle mass and strength – 3 workouts, but not less than 2

- to maintain shape – 2 training sessions per week will be enough

3. Decide on a list of exercises

To begin, sketch out a list of exercises that you want to do, divide them into isolated exercises, the first involve many muscles of the body, the second emphasize the load on specifically selected muscles.

Basically, choose to perform at least 5-6 exercises in 1 workout.

4. Scatter exercises throughout training days

It's actually not very difficult to do:

- goal weight loss – all the muscles of the body are trained comprehensively, each little by little, the main thing is that the body loses as many calories as possible.

- goal strength and muscles – here it’s the other way around, in 1 workout 2-3 muscle groups are worked out (it all depends on the number of workouts per week), in this case you don’t need to load all the muscles of the body, otherwise the result will be 0.

- target terrain – something between losing weight and gaining muscle mass, the rest depends on nutrition, intensity and amount of training.

- goal form support – you can choose what your heart desires, because you just want to support the existing result, and not achieve something new.

5. Build the correct order of exercises

This is a very important point in the entire training process, on which the effectiveness of training depends:

- for pumping up muscles and developing strength – choose at least 2 exercises to train the same muscles or opposite muscles (for example, biceps - triceps, chest - back, quadriceps - hamstrings). At the end of the workout, you should feel that the muscles you trained should be maximally loaded (loaded).

- for weight loss – in this case, alternate exercises to load the upper and lower body in order to burn the body’s calories as much as possible, but do not perform the exercises as when gaining mass and developing strength, otherwise there will be little use.

- for relief – the method is more suitable for gaining weight and strength; you can periodically use it as a method for losing weight, but rarely.

- to maintain shape – Any of the 3 options is suitable, a lot depends on the form in which you started training.

You can find out more on the Bomb body website.

Hi all. The next issue of a blog article without lies and falsehood, bodybuilding in its purest form!

How to properly create a training program?

Today, as you probably already guessed, we were talking about how to properly create a training program. I advise you to take this article very seriously and carefully!

Because whoever masters it (reads it) will no longer have 50% of questions related to bodybuilding.

Very often, when beginners come to the gym and start training, they jump from one thing to another, thereby preventing their body from experiencing the pros or cons of a particular program. In order not to stagnate in one place, you need to make a training plan and constantly follow it. Otherwise, you simply won’t understand whether it is effective for you or not.

Okay, how do personal trainers create programs? Usually, every newcomer who comes to the gym, when he first starts training, wants to believe in some secret training methods and a miracle program, some magic pills, they say, you eat proteins - a chemist. This is complete nonsense, if you really want to achieve results you will have to work hard on yourself.

Training programs and the trainers who create them

Usually, coaches write the same programs for all beginners with minor adjustments to suit their taste. For example: if a thin, novice teenager approaches, he can throw out some dangerous exercises. You may ask, how is it that it gives everyone the same thing? Is this bad?

In fact, if the trainer is qualified and has his own ideas about training, he will give practically the SAME thing to all his clients. Because it is simply IMPOSSIBLE to create an ideal personal program for you the first time! Let's hope that the coach doesn't write complete nonsense. For example, a thin teenager came to the gym to gain muscle mass, and the trainer forced him to do 30-40 repetitions and rest for 5 minutes.

In short, our main task when drawing up a training program is to choose the right direction, and subsequently adjust this direction to suit ourselves. Therefore, any program, even the most idiotic one, is still better than no program (these are so-called chaotic training).

How often should you exercise?

How often should I go to workouts or train specific muscle groups? We have:

• large muscles ( Legs, Back, Chest).
• small muscles ( biceps, triceps, deltoids, calves).

Big muscles They recover much longer than the latter, as you already understood due to their size. In other words, large muscles may need one day more rest than small ones.

Next thing is important– this is the volume you completed during the workout. The longer and harder you train a muscle, the more time it needs to rest.

The following is also important:your fitness level. The longer you train, the more adapted you are, on the one hand, to bear the load and recover faster. On the other hand, the more muscles you have, the more time they need to recover. This is such a paradox.

If you think about it this way, each coach has his own thoughts about the frequency of rest between workouts. My opinion is that beginners can train often enough at moderate intensity to get used to the load and teach the muscles to contract at a higher efficiency( efficiency is the brain-muscle connection for a beginner and does not work as effectively as for an experienced bodybuilder), in addition, beginners have fairly small muscles and will recover faster than a professional athlete.

CONCLUSION: for beginners, 2-4 days between training one muscle group is enough.

How long should the workout be?

The workout should last 45-60 minutes, of course, if you are straight (that is, do not use AAS). Why exactly 45-60 minutes? Training is a monstrous stress for our hormonal system and the body as a whole. Training is the release of cortisol and other catabolics. Otherwise speaking, if you delay the time of their release, then recovery from this stress will slow down due to the slowdown in the release of anabolic hormones, in particular testosterone. Accordingly, if you inject artificial hormones, you can train longer, because. it does not apply to you.

How much rest do you need between sets?

Usually in bodybuilding, in theory, it is recommended to rest for one minute between approaches. If then in powerlifting you need to rest for 3 minutes or more. In our case, in bodybuilding, muscles grow most from volume work with medium weights. So rest 1 max 2 minutes(if you work on weight 6-12 repetitions) this will be enough to complete 5-6 exercises per workout in order to meet the 40-45 minutes.

What to train with what and how to create a split?

You can train the whole body during a workout, or you can split muscle groups on different days (split). means to split and, as a rule, it is more advanced and progressive, because it allows you to work more concentratedly on each muscle.

In this section there will be 2 rules for training split:

1. If you are a beginner, then you need to split your body less on different days.
2. If you are already an experienced athlete and have more muscle, the more training days you can do in your complex.

Now about these two rules. The basic idea is that the more muscle and fitness you have, the more training days your body will benefit from. If you are a thin teenager, your split, for example, on Monday you trained your whole body at once, and rested on Tuesday.

If you have some kind of training, you can do a split on your body; for example, most often you train 3 times a week (Monday, Wednesday, Friday). Regarding training which muscle groups can be trained together, it is very important to take into account recovery and the fact that many muscles are involved indirectly when training other muscle groups. This can affect recovery, which in turn affects performance. In addition, some groups require harder and longer training than other muscle groups. Let's look at what muscle groups exist.

There are so-called PUSHING AND PULLING MUSCLE GROUPS :

• pushing — these are Chest, Triceps, Deltas
• pulling — This is the Back, Biceps, Legs

For example: if you have trained your biceps, and then want to train your back, this is a very bad idea, because the biceps and back are a pulling group, in addition, our biceps are weaker than the back. And if you tire your biceps, you won’t be able to properly train your back. Just like that. Another thing is if you train your back first, and then your biceps, this will be reasonable.

The main rule here is:When you train a bunch of muscles, always start with the larger muscle groups.

For example: First the back, then the biceps or first the chest, and then the triceps, etc.

This is a very important point:large at the beginning of the workout, and small after.

What if I have multiple muscle groups in my workout?

It is not recommended to combine several large muscle groups in one workout.

It is better to combine one large group with several smaller ones than, for example, the chest and legs or the back and legs. This is too heavy a load (it will limit your ability to properly train each group) in addition, you will have to drive blood from the upper body to the lower one, and this is not desirable because it will strain your circulatory system.

An exception can be made for training the Back and Chest on the same day, because... These are antagonistic muscles.

What are antagonists? Many muscles perform opposite movements. The pecs push the arms, and the latissimus dorsi muscles pull them, the biceps flexes the arm, and the triceps extends it, etc. these are the so-called opposite muscles - antagonists.

Very often it makes sense to train them together. Because when you, for example: do biceps curls, your triceps are also passively included in the work and are also stretched, in addition, the pumping effect is very pronounced, because. the blood doesn't go anywhere.

Regarding the LEGS. Legs are the STRONGEST AND LARGEST muscle group in the human body. If you're moving on to more advanced splits, it's a good idea to Take a separate day for leg training.

• BEST SPLIT – Antagonists: Chest, Back – Deltas, Arms – Legs, 3 times a week.
• Advanced split: Legs – Back – Chest – Deltas – Arms, 5 times a week.

As for rest, it's simple if you're not progressing, then you're either training too often or too infrequently. More often than not, people will load their split of 7-8 exercises, 5 sets, etc. with not enough rest days. If you feel that you need a day of rest, then it is best to do so.

HOW TO CHOOSE EXERCISES IN YOUR TRAINING SPLIT?

Everything is simple here. If you want big muscles, more muscle mass, then just do BASE. I advise you to read what this is separately by following the link.

In short, the base — These are those exercises that involve several muscle groups at once. Forget about isolated exercises and simulators in general, this is nonsense, they do not give growth at all. These things are designed for beauty and to attract new clients to the gym, not for the growth of large muscles.

So if you want mass (BIG JUICY MUSCLES THEN YOUR GOAL IS HARD WORK WITH BAR AND DUMBBELLS).

What is the sequence of exercises in a split?

There are two very important rules here. From difficult to easy, and from more to less.

The more joints involved in an exercise, the earlier it needs to be performed (BASE).

For example: we train the chest, that is, we start with the BAMBLE PRESSES and end up with an easier formative one, for example, wiring or a Crossover. If these are legs, then first squat and only then extend. But here, too, there is one rule, for example, I have problems with my knees, I cannot do a squat as the first exercise, for this I set the leg extension while sitting and do preliminary fatigue, that is, I do it 20-30 times with maximum weight. I think you get the point.

For most, start with HARDER AND HARDER exercises and end with easy (isolation exercises).

This is a very long topic, I will not write very much on it. In short, I will say that if your goal is mass, it will most effectively perform 6-12 repetitions.

This is generally not that important BECAUSE the best growth occurs if you reach positive failure within 10-30 seconds of starting the exercise, and an interval of 6-12 repetitions allows you to settle into this interval.

In conclusion, I want to say that individual training programs are very good. But in order to roughly compile it, you need to know a lot about a particular person (his lifestyle, heredity, physical condition, etc.).

And who knows this better than you? The answer is obvious - you yourself. Therefore, I advise you to be patient, start a program, and then analyze your achievements and programs - this is the best way to create an ideal personal training program.

Sports nutrition in bodybuilding

P.S. In the same section I decided to highlight a separate topic about sports nutrition, because... Most beginners believe in the miracle of pills that will help them get pumped up. I assure you this is not so. They serve only as additions to the usual high-grade food. That's why they are called additives, it's logical. Moreover, from the very beginning you should know that sports nutrition is not chemistry. This is ordinary food. It’s just that the main advantage of sports nutrition is that it is extremely convenient in terms of preparation and absorption, unlike regular food.

In bodybuilding, there are such types of supplements as:

1. Protein (protein)
2. amino acids
3. gainers, energy drinks
4. vitamins and minerals
5. fat burners
6. creatine
7. prohormones

Each of them is effective in its own way; if you wish (if necessary), you can buy sports nutrition to suit your needs. I advise you to read more about sports nutrition. Therefore, do not cheat yourself, train and eat right and success will not keep you waiting.

Best regards, administrator.