A complete course of exercises for beginner bodybuilders. Basic training program for beginners

Today we are waiting for a waterless specific note, and it will be devoted to the topic - a basic training program for beginners. We will look at what a beginner's TP may look like, and what features exist in beginner training. After reading, each of you will be able to download the program to yourself, print it out, and then run it in practice for performance.

So take your seats, we're about to begin.

Basic training program for beginners: what, why and why?

As you know, recently an opportunity has appeared on the project. So, you said that this topic is interesting for you, and therefore I decided to periodically sketch out various ready-made training schemes that you can use in the gym. From time to time we will review all areas of bodybuilding, athlete levels and their corresponding programs. Well, we will begin our first acquaintance with studying the basic training program for beginners.

Actually, stop pouring water :) let's get to the point.

Note:

For better assimilation of the material, all further narration will be divided into subchapters.

Basic training program for beginners: features

Each program has its own characteristics, i.e. a strategic scheme for its implementation - what follows what, what time of rest, and so on. That's what we'll talk about. The first step is to decide on the answer to the question: who is the newcomer.

Answer: this is a person who, for whatever reason, decided to go to the gym / fitness room without any clear strategy and tactics, what and how he will do, and his continuous training experience ranges from 1 before 6 months. He does not, and the body's ability to recover from stress is extremely low. I note that we are not talking only about young ladies or only males, it can be young ladies and “people for ...”, in general, everyone who has decided to change their physique, but do not know where to start and what training program to work on .

So, congratulations to Sharik, you are a dumbass! You with the honorary title of newcomer! You should not be ashamed of it somehow and add experience to work book to appear more advanced in the eyes of others. Everything will come and everything will be, the main thing is that you took the first step - you made a decision and came to the hall, but then time will tell, history will tell.

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

• lessons 2-3 once a week;
• work scheme - work on the whole body without separation of muscle groups;
• low volume training;
• exercises are basic or conditionally basic, with a minimum inclusion of isolation-training exercises;
• little variety of exercises;
• lack of “shocking” techniques () of working with muscles;
• focus on smooth and consistent progression of weight.

All of these guidelines aim to achieve the often identical and specific goals of newcomers.

Basic training program for beginners: main goals

In general, the tasks of beginners who come to the gym for the first time are similar. Of course, someone is interested in losing a little more fat or gaining muscle mass, someone wants to become stronger, but in general everyone wants to get a beautiful body and a healthy look.

So, these are not quite true goals that a beginner should set for himself. Of the girls, most want to lose weight, of the guys - to gain weight. (get bigger), get stronger. When you come to the gym for the first time, you need to set a “banal” goal - to get better from workout to workout.

In a more detailed form, this can be expressed as follows;

• development of general fitness - the ability of the body to “better” endure loads and better recover from stressful stress;
• improving muscle coordination and performing exercises in the proper form;
• improving performance - increasing the volume of training in comparison with the initial value;
• increase basic level strength indicators, increased endurance.

For a beginner, it is these goals that are important, and achieving them allows others to approach - an increase in muscle mass, a decrease in fat, an overall improvement in well-being and health as a "side" effect. Therefore, try to focus specifically on the “banal” goals – to become better today than yesterday, and the rest will catch up. We pulled ourselves up on Wednesday one more time than on Monday - excellent, they began to work out the entire program for 50 minutes (compared to previous 60 ) and less tired - great!

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

Basic training program for beginners: an inside look

So, the following program will work:

• beginners whose training experience is from 1 before 6 months;
• beginners with any kind of goals;
• only to people without problems with physical/bodily health, without operations and pathologies.

As for the technical side of the PT, it is as follows:

• type - strength program with free weights for the whole body;
• number of classes per week - 3 times;
• training format – variable “ABA BAB”;
• program running time 2-3 month;
• two consecutive days of rest at the end of the week.

Actually, we turn to explanations and details.

The training scheme for two weeks looks like this.

In the first week, the ABA rotation scheme is performed, the second - BAB, and so on for 8-12 weeks.

The very basic training program for beginners is as follows.

And in the picture...

• Workout A

• Workout B

As you can see, the program uses only basic multi-joint movements, slightly supplemented by “highly specialized” exercises. This PT is great for healthy beginners who know how to do these types of exercises and have already dealt with them. This program provides a rapid progression of loads and relatively quick positive bodily changes (average over 2,5-3 months of regular practice).

Basic training program for beginners: technical points

Training Program A: details and explanations

Here you need to know that:

1. core exercises are squats, bench press and deadlift;
2. squats are the recommended exercise for the legs, but it can be replaced with a leg press in the simulator in case of “individual intolerance”;
3. bench press is the recommended exercise for the chest, but it can be replaced by in case of “individual intolerance”;
4. Reverse grip pull allows you to use a large range of motion and also more accurately hit the load on the latissimus dorsi.

Workout Program B: Details and Explanations

Here you need to know that:

1. core exercises are -, and;
2. the classic deadlift is a recommended exercise for beginners, however, it can be replaced with traction from plinths (shortened amplitude) or . In the first case, the number of repetitions can reach up to 12-15 per set;
3. pull-ups - the recommended exercise for the back, however, it can be replaced with traction from the upper block to the chest or pull-ups in the gravitron simulator (for girls);
4. The standing chest press is the recommended shoulder exercise, but can be substituted for the seated chest press or seated/standing dumbbell press.

The Basic Workout Program for Beginners: How to Make It Work

First of all, you need to pay attention to:

No. 1. Execution Form

The first two weeks you have to run the program, ie. identify working weights to perform a given amount of training in the proper form. The latter is understood as the performance of the exercise in accordance with its only possible technical variant. After confidently performing the exercise in a given number of repetitions / sets and technique, you can focus on a consistent and gradual progression of loads (if possible, increase the weight of the weights at each workout).

No. 2. Sets, repetitions and progression of loads

Volume-strength progress in training is the fulfillment of a given program (number of sets/reps per movement) and a gradual increase in the working weight of the projectile without compromising the technique and numerical parameters of the exercise.

In other words, you should try to gradually increase the weight of the projectile and do the same amount of work, i.e. if you lifted for biceps 30 kg in 3 approaches to 10 reps, then lifting weights 31 kg in the same (without reduction) numerical scheme means your progress. If 31 kg rises only in the first or first two approaches, which means switching to increased weight ( 31 it's too early to try 30,5 kg.

AT similar cases such a minzure weight ( 0,5-1 kg) is quite difficult to pick up, and here various rubber bands, ribbons, ropes can come to the rescue, which will allow you to fix the free weight (small pancake), for example, on a non-separable dumbbell.

Conclusion: switch to new weight necessary on the condition full implementation exercise volume (scheme of the number of sets / repetitions).

Note:

Beginners at first are able to progress in working weights pretty soon just because of their status, then such an “easy” path noticeably slows down.

Number 3. Following the plan and "no experiments"

Many beginners like to “sandal” something of their own into the training program, so to speak, to work out the gag. However, all that is required of them at first is to follow the instructions and the concept of training. For our case, this implies consistent progression in working weights while maintaining the exercise technique, as well as working with a given number of exercises in a given numerical and resting training scheme. Such work will allow the beginner to count on intelligible results, remember this and do not “smack the gag” or “mine from anyone else” :).

Actually, I have everything on the sim, let's summarize all this boltology.

Afterword

Now you have a basic training program for beginners in your hands, now you can start testing it in the gym. Therefore, we finish reading these lines, print them out and blow into the hall for a run-in, move on!

Let me take my leave, see you soon!

PS. Friends, what program do you follow? We write the answers in the comments.

P.P.S. Did the project help? Then leave a link to it in the status of your social network- a plus 100 points to karma, guaranteed.

With respect and gratitude, Dmitry Protasov.

So, the article presents 5 training split schemes of different intensity. Both men and women can train on them. Each program is designed for a period of 6 to 8 weeks.

Regular changes to different training programs are The best way maximize muscle growth. It is important to keep your muscles in an anabolic mode at all times in order to get the result you want - whether it's building muscle or burning fat.

Various training plans, coordinated with a proper, balanced diet, will always keep your muscles in stressful condition. Try to change programs every 6 to 8 weeks and don't forget to give your body quality fuel (balanced meal plan and supplements) for full muscle recovery. Growth muscle tissue occurs not during training with iron, but during rest and quality recovery.

Each of the five training programs presented in the article includes warm-up sets that must be completed before the main workers. So, before each exercise for the target muscle group, it is necessary to perform 2 warm-up approaches with a gradual increase in weight.

Training scheme number 1. Five day split.

This training program uses mainly basic, multi-joint movements and only one working, failure set per exercise. Each exercise begins with two warm-up sets to feel the weight and prepare the muscles for hard work to failure.

In the working set, you should use a record weight that will limit your strength on the last two repetitions. Ideally, it's better to train with a partner to focus on the lift and pull out the last one / two reps with the help of a spotter. Try to increase the weight every training week.

A day of large muscle training is followed by a day of rest to ensure full recovery and muscle growth. And remember that you only have ONE work set to give it your all, so focus on that task and get it right with good technique.

Warm-up sets include a warm-up with an empty bar or relatively light dumbbells + a pull-up set with 50-60% of the working weight in the prescribed rep range. In exercises with one warm-up approach, we immediately perform a lead-in approach with a step of 50 - 60% of the working one. And then there are working approaches.

Rest between exercises - 5 - 10 minutes.

• Day 1: Arms
• Day - 2: Chest/Abs
• Day - 3: Relaxation
• Day - 4: Shoulders
• Day - 5: Back
• Day - 6: Relaxation
• Day - 7: Legs
• Day - 8: Relaxation

ARMS

1. – 1 warm-up set, 12 reps, 1 work set, 10 reps.
2. - 2 warm-up sets of 12 reps, 1 working set of 10 reps.
3. (use rope)- 1 warm-up set, 12 reps, 1 work set, 10 reps.

CHEST/PRESS

1. - 2 warm-up sets of 12 reps, 1 working set of 10 reps.
2. - 1 warm-up set, 12 reps, 1 work set, 10 reps.
3. - 1 warm-up set, 12 reps, 1 work set, 10 reps.
4. (use additional weight)– 3 sets of 15 reps (last approach - failure)
5. – 3 sets (each approach is a failure)

SHOULDERS

1. - 2 warm-up sets of 12 reps, 1 working set of 10 reps.
2. - 1 warm-up set, 12 reps, 1 work set, 10 reps.
3. - 1 warm-up set, 12 reps, 1 work set, 10 reps.
4. - 1 warm-up set, 12 reps, 1 work set, 10 reps.
5. - 1 warm-up set, 12 reps, 1 work set, 10 reps.

BACK

1. - 2 warm-up sets of 12 reps, 1 working set of 10 reps.
2. - 2 warm-up sets of 12 reps, 1 working set of 10 reps.
3. - 1 warm-up set, 12 reps, 1 work set, 10 reps.
4. - 1 warm-up set, 12 reps, 1 work set, 10 reps.

LEGS

1. - 2 warm-up sets of 20 reps, 1 working set of 15 reps.
2. - 2 warm-up sets of 12 reps, 1 working set of 10 reps.
3. - 1 warm-up set, 15 reps, 1 work set, 15 reps.
4. - 1 warm-up set, 12 reps, 1 work set, 10 reps.
5. - 2 warm-up sets of 20 reps, 1 working set of 20 reps.
6. - 1 warm-up set of 20 reps, 1 working set of 20 reps.

Training scheme number 2. Four day split.

This training program includes the principle of combined exercises, but not in supersets, but in complex sets (two exercises performed on one muscle group and not on the antagonist muscles) and trisets (three combined exercises). Just as in the first version of the training program, before performing working approaches, perform 1 - 2 warm-ups.

Complex sets are a great way to increase the intensity. But do not use this technique for a long time: excessive zeal can turn the intensity into overtraining, and the muscle growth process will be significantly reduced. Everything must be in moderation. Therefore, you should work on such a program for no more than 6 weeks!

Complex sets, if, of course, their essence is understood correctly, is one of the most effective principles of Joe Weider. With the help of complex sets, you can rise to a high quality new level intensity.

Rest 1 minute between sets, 5 minutes between exercises.

• Day 1: Chest/Triceps
• Day - 2: Back/Biceps
• Day - 3: Relaxation
• Day - 4: Shoulders/Abs
• Day - 5: Legs
• Days - 6, 7: Relaxation

CHEST/TRICEPS

Complex set:

1. - 2 warm-up sets of 12 reps, 2 working sets of 8-10 reps.

Complex set:

1. - 2 warm-up sets of 12 reps, 2 working sets of 8-10 reps.
2. - 2 warm-up sets of 12 reps, 2 working sets of 8-10 reps.

Triset:

1. - 1 warm-up set, 12 reps, 2 working sets of 10 reps.
2. - 1 warm-up set, 12 reps, 2 working sets of 10 reps.

BACK/BICEPS

Complex set:

1. - 2 warm-up sets of 12 reps, 2 working sets of 10 reps.

Complex set:

1. - 2 warm-up sets of 12 reps, 2 working sets of 10 reps.
2. - 2 warm-up sets of 12 reps, 2 working sets of 10 reps.

Triset:

1. - 1 warm-up set, 12 reps, 2 working sets of 10 reps.
2. - 1 warm-up set, 12 reps, 2 working sets of 10 reps.
3. - 1 warm-up set, 12 reps, 2 working sets of 10 reps.

SHOULDERS/PRESS

Complex set:

1. - 2 warm-up sets of 12 reps, 2 working sets of 10 reps.
2. - 2 warm-up sets of 12 reps, 2 working sets of 10 reps.

Complex set:

1. - 2 warm-up sets of 12 reps, 2 working sets of 10 reps.
2. - 2 warm-up sets of 12 reps, 2 working sets of 10 reps.

Triset:

1. (use loops)- 2 working sets to failure.
2. - 2 working sets to failure.

LEGS

Complex set:

1. – 2 warm-up sets of 12 reps, 2 working sets of 15 reps.

Complex set:

1. - 2 warm-up sets of 12 reps, 2 working sets of 15 reps.
2. - 2 warm-up sets of 12 reps, 2 working sets of 10 reps.

Triset:

1. - 1 warm-up set of 12 reps, 2 working sets of 20 reps.
2. - 1 warm-up set of 12 reps, 2 working sets of 20 reps.

Training scheme number 3. Four day split.

In order to tire the muscles as much as possible and achieve complete muscle failure, it is a good idea to work on the drop-set principle.

Target this method is to achieve muscle failure by doing a set of a specific exercise for 10 reps, then drop the weight by about 25% and do 8 more reps until failure is reached again, and then drop the weight by 25% and work more one failure set for 4 reps.

Because you're adding more reps to a set, you don't need to do more than two working sets each drop set. Otherwise, this will lead to the fact that you will not have time to recover for the next workout, and this in turn leads to a catabolic state of the muscles and inhibits muscle growth.

Rest at least a minute between sets of each exercise, up to 5 minutes between exercises.

• Day 1: Chest / Biceps
• Day 2: Back / Triceps
• Day 3: Relaxation
• Day 4: Shoulders/Abs
• Day 5: Legs
• Days 6, 7: Relaxation

CHEST/BICEPS

2. – 2 warm-up sets of 12 reps, 2 working sets of 10, 8, 4 reps (perform each as a drop set)
3. – 1 warm-up set of 12 reps, 2 working sets of 10, 8, 4 reps (perform each as a drop set)
4. - 2 warm-up sets of 12 reps, 2 working sets of 12, 10, 8 reps (perform each as a drop set)
5. – 1 warm-up set of 12 reps 2 working sets of 12, 10, 8 reps (perform each as a drop set)
6. - 1 warm-up set of 12 reps 2 working sets of 12, 10, 8 reps (perform each as a drop set)

BACK/TRICEPS

1. (perform each as a drop set)
2. – 1 warm-up set of 12 reps 2 working sets of 12, 10, 4 reps (perform each as a drop set)
3. (perform each as a drop set)
4. - 1 warm-up set of 12 reps 2 working sets of 10, 8, 4 reps (perform each as a drop set)
5. - 2 warm-up sets of 12 reps, 2 working sets of 12, 10, 4 reps (perform each as a drop set)
6. (perform each as a drop set)
7. - 1 warm-up set of 12 reps 2 working sets of 12, 10, 4 reps (perform each as a drop set)

SHOULDERS/PRESS

1. – 2 warm-up sets of 12 reps, 2 working sets of 10, 8, 4 reps (perform each as a drop set)
2. - 1 warm-up set of 12 reps 2 working sets of 12, 10, 4 reps (perform each as a drop set)
3. - 1 warm-up set of 12 reps 2 working sets of 12, 10, 4 reps (perform each as a drop set)
4. - 1 warm-up set of 12 reps 2 working sets of 12, 10, 4 reps (perform each as a drop set)
5. - 1 warm-up set of 12 reps 2 working sets of 12, 10, 4 reps (perform each as a drop set)
6. - 2 sets of 15, 10, 8 reps (perform each as a drop set)
7. - 3 sets to failure.
8. (use extra weight) - 2 sets of 15, 10, 8 reps (perform each as a drop set)

LEGS

1. – 2 warm-up sets of 20 reps, 2 working sets of 10, 8, 4 (perform each as a drop set)
2. - 2 warm-up sets of 20 reps, 2 working sets of 10, 8, 4 (perform each as a drop set)
3. – 1 warm-up set of 20 reps, 2 working sets of 20, 15, 10 (perform each as a drop set)
4. - 2 warm-up sets of 20 reps, 2 working sets of 20, 15, 10 (perform each as a drop set)
5. (perform each as a drop set)
6. - 1 warm-up set of 20 reps, 2 working sets of 20, 15, 10 (perform each as a drop set)

Training scheme number 4. Three day split.

This program offers work on the principle of a complete truncated pyramid (direct + truncated + reverse). this is when at first you increase the weight, and the number of repetitions decreases (direct pyramid), then it is not changed, the number of repetitions too (truncated), and then the weight falls, and the number of repetitions increases (reverse).

An example of a complete truncated pyramid:

• 15 reps (40% of 1RM)
• 10 reps (55% of 1RM)
• 5 reps (85% of 1RM)
• 5 reps (85% of 1RM)
• 10 reps (55% of 1RM)
• 15 reps (40% of 1RM)

The concept of this pyramid is quite simple. Nevertheless, it is not quite easy to implement it, you have to sweat. This complex provides only two exercises for the target muscle group, performed according to the principle of a complete truncated pyramid.

Rest between exercises - 5 minutes. Rest between sets for no more than a minute.

• Day 1: Back / Chest
• Day 2: Relaxation
• Day 3: Shoulders / Arms
• Day 4: Relaxation
• Day 5: Legs
• Day 6, 7: Relaxation

BACK/CHEST

1. – 1 warm-up set of 12 reps, 6 sets of 15, 10, 5, 5, 10, 15 reps.
2. - 1 warm-up set of 12 reps, 6 sets of 15, 10, 5, 5, 10, 15 reps.
3. - 1 warm-up set of 12 reps, 6 sets of 15, 10, 5, 5, 10, 15 reps.

SHOULDERS/ARMS/PRESS

1. - 1 warm-up set of 12 reps, 6 working sets of 15, 10, 5, 5, 10, 15 reps.
2. - 1 warm-up set of 12 reps, 6 working sets of 15, 10, 5, 5, 10, 15 reps.
3. - 1 warm-up set of 12 reps, 6 working sets of 15, 10, 5, 5, 10, 15 reps.
4. - 2 sets to failure.

LEGS

1. - 2 warm-up sets of 12 reps, 6 working sets of 15, 10, 5, 5, 10, 15 reps.
2. - 1 warm-up set of 12 reps, 6 working sets of 15, 10, 5, 5, 10, 15 reps.
3. - 1 warm-up set of 12 reps, 8 working sets of 20, 15, 10, 10, 15, 20 reps.

Training scheme number 5. Five day split.

The last training scheme of 5 programs. Another way to maximize muscle growth is to increase your strength performance by including fast muscle fibers.

Friends, hello everyone. In this article, I have compiled bodybuilding training programs based on the principles and articles of this resource. I guarantee that by adhering to these schemes, you will finally be able to quickly increase muscle mass.

In my opinion, building muscle is an intellectual work rather than a physical one. It is important to think carefully and plan everything here. And the better you do it, the better results you will achieve.

That's why I prepared so carefully this lesson, in which I will tell and show absolutely everything.

WHAT TO HAVE WITH YOU FOR TRAINING?

1. Training diary + pen or AtletiQ bodybuilding fitness app
2. Water (regular without gas 1-1.5 liters, at your discretion)

1) TRAINING DIARY (STEP #1 SPECIFICITY IS THE KEY TO SUCCESS!)

The essence of the diary: manage muscle growth. The growth of muscle mass is a constantly progressive load. In order to have a progressive load, you need to control your working weights, repetitions, approaches, write everything down in a diary and see what and how!

In this scheme, we will use such a progression of the load (see below for explanations)

1st METHOD. Let's say on Monday you work in the bench press for incline bench 50 kg for 6 reps, which means that the next workout (next Monday) you must do 50 kg for 7 or 8 or 9 or 10 reps (depending on your strength). In any case, if you did one or two or three repetitions more than on the previous one, then your task is completed.

CONCLUSION: That week it was 50 kg for 6 times, this week already 7 times or 8 or 10 (depending on how much you got) = load progression = muscle growth.

2nd METHOD. Okay, we're up to 12 reps on the incline bench press. That is 50 kg for 12 times. The next progression will be to increase the working weight, not reps. That is: 52 kg for 6-12 repetitions you see is no longer 50, already 52 = progression of weights (so, let's say, it turned out 52 kg for 8 repetitions, we use again the 1st progression method - repetitions) do 52 kg not for 8, and already by 12, then again we use the 2nd method, we increase the weight = 54 kg by 6-12 (etc.). I think you get the gist. We did less than 12 repetitions (let's say there are 10 we use the 1st method, we increase the repetitions), as soon as we reach 12 repetitions we increase the weight (2nd method). And one more thing, you should use load progression (both methods) in all exercises, not just in the bench (this is just an example for you).

CONCLUSION: In order to manage the progression of the load (muscle growth), you MUST HAVE A TRAINING DIARY.

2) WATER - is simply necessary during training, because dry mouth will not bring you anything good. On the contrary, it can only do harm (dizziness, nausea), do not be afraid, water is not high in calories, you can drink it as much as you like (of course, if it is plain water, not Coca Cola, etc., otherwise it will already be high in calories) + water during training , enveloping the joints and penetrating into soft tissues, protects them from injury.

For those who have amino acids in soluble form (powdered) that can be mixed with water and absorbed during training, this will be most effective. (not necessary)

CONCLUSION: Take plain non-carbonated water with you at least 1-1.5 liters.

It’s good what to have with you in training and why we have already discussed. Now I present to you the compilation of the training complex, by day and week.

I have identified 4 training programs, from which I repelled :

1. For beginners (3-4 or 2 workouts per week)
2. for the intermediate level (Split 3 days a week)
3. for intermediate and more experienced (Split both 3 and 5 days a week)
4. for experienced athletes (Split 5 days a week)

For beginners (3-4 or 2 workouts per week)

Having started bodybuilding according to this training program in the gym, stick to it for at least 6 months. Then you can move on to the next training program.

We split the body into two workouts using Split. Split- translated from English. split. This means that we will split muscle groups into different days. Namely:

:

1. Day 1 - Legs, back.
2. 2nd day - Chest, shoulders, arms.

After each such workout in the gym, we rest the next day. If you are not young or you have a very stressful job, you can safely put two days of rest instead of one. Therefore, in a week we will get either 3-4 or 2 workouts in the gym.

:

• Day 2. Tuesday - Rest
• Day 3. Wednesday - Chest, shoulders, arms
• Day 4. Thursday - Rest
• Day 5. Friday - Legs, back
• Day 6. Saturday - rest
• Day 7. Sunday - Chest, shoulders, arms

Etc. did you get the gist? For those who have a nervous job, permanent stressful situations, poor nutrition if you are already old, etc. etc. feel free to add instead of one day of rest two.

It will look like this:

• Day 1. Monday - Legs, back
• Day 2. Tuesday - Rest
• Day 3. Wednesday - rest
• Day 4. Thursday - Chest, shoulders, arms
• Etc.

LEGS-BACK

1. Sitting leg extension 4xMAX (in order to warm up the knee joints)
2. Squats 1-2x10-15 (warm-up) + 3x8-12 (working sets)
3. Leg press 1-2x8-10 (warm-up) + 3x8-12 (workers)
4. Pull-ups (if you can) or vertical block pull to the chest 4x8-12
5. Rod thrust in the slope 4X8-12

CHEST-SHOULDERS-ARMS

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

Intermediate (Split 3 days a week)

First of all, decide whether the first training program continues to work or not? If you continue to add strength and muscle mass, then nothing needs to change. This rule applies to any training scheme. While the complex exercise the gym works, don't change it. If progress is not visible, go to the next level.

The essence of this training program is as follows: We pump the whole body in three workouts. We train the back with the deltas, and the chest with the arms. For the legs, we have specially allocated a separate day (this will allow you to better train the largest muscle group). Training days (Monday, Wednesday, Friday or Tuesday, Thursday, Saturday) are customizable. Stick to this program as long as there is progress, it is very efficient system workouts that will give you guaranteed results!

It will look something like this:

• Day 1. Monday - Legs
• Day 2. Tuesday - Rest
• Day 3. Wednesday - Back-Delta
• Day 4. Thursday - Rest
• Day 5. Friday - Chest, Arms
• Day 6-7. Saturday-Sunday - rest

This is what a training split looks like :

• Back Delta
• Chest Arms

Program and selection of exercises

LEGS

1. Squats 4x8-10
2. Leg press lying 3x8-10
3. Sitting leg extension 3xMAX (finishing exercise)
4. Rises on socks, standing 3x8-10

DELTA BACK

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

CHEST HANDS

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

For the intermediate level and more experienced (Split is suitable for both 3 and 5 days a week)

The essence of this training program is as follows: We train one muscle group in training, the intensity of the training increases, because we have more strength, and we can fully work on a specific target muscle more thoroughly.

This is what a training split looks like :

• Mon. BREAST
• Tue BACK
• Wed LEGS
• Thu. SHOULDERS
• Fri. ARMS

Program and selection of exercises

Mon. BREAST

Tue BACK

1. Lever pull 4x6-12 reps

Wed LEGS

1. Leg press 4x6-12
2. Sitting leg extension 4x6-12
3. Lying leg curl 4x6-12

Thu. SHOULDERS

1. Standing swings (3 sets of drop set first heavy, medium, light all for 6-15 reps, rest 20sec)

Fri. ARMS

1. Lifting the bar for biceps 4x6-12
2. Hammers with dumbbells 4x6-12

Features of these training schemes (see explanation for the programs)

1. Split 2,3,5 days a week
2. Macroperiodization in all schemes is mandatory
3. There is a load progression (mandatory in all schemes)
4. TRAINING TIME - 40-45 MINUTES!
5. Basic exercises in all schemes
6. Work in 4 sets of 6-12 reps
7. Last repetition failed

Explanations for all training programs

1. We use competent 2, 3, 5-day SPLITs that do not cause conflicts in the recovery process.
2. We use macroperiodization (we gradually increase the weight at each workout and work in the planned number of repetitions without breaking the schedule - we do not take heavier weight than planned).
3. We keep a TRAINING DIARY, thanks to which we use BOTH METHODS OF LOAD PROGRESSION (1st METHOD of repetition, 2nd METHOD of increasing weights).
4. We use basic exercises(these are exercises in which several muscles or muscle groups are involved, in short these are heavy exercises that are performed with free weights). WHY? The more muscles involved in the work, the better for general development muscle mass.
5. We use golden mean, namely 3-4 working sets, after 2 warm-up sets (these sets include a warm-up + a warm-up set, where the warm-up is an empty bar, then add weight (50-60% of working weight) in the range of 12-15 reps. Then add more weights and do a lead-in set (already 70-80% of the working one) for 8-10 reps, and only then do the working sets (100%).
6. In each exercise, 6-12 repetitions are performed. The only exceptions are the calf muscles (lower leg) where we perform 15-20 repetitions. WHY? The fact is that muscle failure should occur in the interval of 10-30 seconds. During this time interval, you will have time to complete no more than 6-12 repetitions. BUT in the case of the calf muscles (lower leg), because there the amplitude is very short, then where we managed to do 6-12 repetitions during this time, THEN HERE we will have time to do 15-20 repetitions during this time. That's the whole secret of the increased number of repetitions for the lower leg.
7. Using FAILURE (i.e. the last rep is a failure) you are no longer able to complete the last rep of the exercise with proper form. IMPORTANT: failure should occur within 10-30 seconds (6-12 repetitions).

Your actions before WORKOUT

1) Open the training diary and see the previous results for that week. Thenwrite down:

1. Day of the week (for example, Monday)
2. Muscle group (for example, CHEST)
3. Number (e.g. 1.07.2013)
4. Working weight, approaches, repetitions (for example, 50kg X 10 times X 4 APPROACHES).

In the last paragraph IMPORTANT progress (look at the previous results for that week in order to know how much to increase the load NOW. All this is done in order to control the progression of the load thanks to the diary (see below how to keep it).

HOW TO KEEP A WORKOUT DIARY

I think this method is the most convenient and understandable, but you can use other methods that are convenient for you (the main thing is that you understand the very essence).

On the first Monday, I wrote down all the exercises, weights, repetitions, approaches. For you to understand, below is a clear example of how easy it is to maintain (but I also added - here we use the 1st method, you don’t need to write this, so you understand).

Monday: CHEST (1.07.2013)

1. Incline Bench Press 50kg x 6 reps x 4 sets
2. Incline Dumbbell Press 16kg x 6 reps x 4 sets
3. Bench press on a horizontal bench 50kg X 6 reps X 4 sets

Next Monday: CHEST (8.07.2013) - here we use the 1st progression method

1. 50kg x 10 x 4
2. 16kg x 10 x 4
3. 50kg x 10 x 4

Next Monday: CHEST (07/15/2013) - here we use the 1st progression method

1. 50 kg x 12 x 4
2. 16 kg x 12 x 4
3. 50 kg x 12 x 4

Next Monday: CHEST (07/22/2013) - here we are already using the 2nd progression method

1. 53 kg x 6 x 4
2. 18 kg x 6 x 4
3. 53 kg x 6 x 4

2) Do a good workout . Warm-up without weights. For 5 minutes, until the forehead is covered with perspiration. Rotate your body, swing your arms up and down, left and right, jump rope .. here your imagination works more. The purpose of the warm-up is to warm up the body, muscles, ligaments and joints and prepare the body for strength work.

Then proceed to the exercise, for example, bench press, perform with small weights (50-60% of the working weight) in the range of 12-15 repetitions. Then add more weight and do a lead-in approach (already 70-80% of the working one) for 8-10 repetitions. And only then perform working approaches (100%). All these warm-up and lead-up sets are done in order to warm up and prepare the muscles and heavy strength work. In the following exercises, the warm-up is no longer so important, you need to look at how you feel (for the psyche, you can also do a lead-in).

3) After each workout, it is important to do a HIT . Cooldown - performed at the end of the workout. Consists of calming exercises in order to calm the cardiovascular system, reduce the risk of stagnation in the muscles of the blood, prevent the appearance muscle pain, return contracted muscles to a normal state, lower body temperature to normal, etc. You can just lie down and relax.

4) Immediately after training after you entered the locker room, it is IMPORTANT to eat simple carbohydrates + fast proteins.

At this time, the protein-carbohydrate window opens, and nutrients are absorbed many times better and faster. BUT remember, you can eat fully only after 30-40 minutes after training, so we eat fast carbohydrates + fast proteins.

For example:

• Simple carbohydrates (any sweet: chocolate bar, snickers, gingerbread, banana, sweet juice)
• Fast proteins (whey protein or amino acids, gainer, or regular boiled egg products).

Combined with proper nutrition, this training scheme will help you achieve fantastic results, believe me, I know what I'm talking about.

Okay, for now, I gave youTHREEtraining complexes (2,3 and 5 day splits) , told about the features and explanations for all the schemes, gave step-by-step actions.

The last set of exercises I took out for these three, because it is fundamentally different from those training programs. Why, you will find out by STUDYING IT!

Fascia- this is a connective tissue membrane covering organs, vessels, nerves and forming cases for muscles in vertebrates and humans; performs supporting and trophic functions.

By training fascia, our main goal is : delivery of as many vitamins, minerals, amino acids, oxygen, etc. as possible. into the muscle, as well as stretching the fascia that surrounds it - this allows you to achieve maximum muscle growth. Fascia is a limiting factor in muscle growth, as it the muscle grows only as long as there is free space. By training them in 7 sets in style, we can stretch the fascia and thereby make room for muscle growth.

There are 3 types of fasciae in the human body, but bodybuilders should pay attention to only one of them - deep fascia. It is a dense fibrous connective tissue that surrounds the muscles, bones, nerves, and blood vessels of the body. The high density of this collagen fiber provides the deep fascia with its strength and integrity. Its extensibility and elasticity is determined by the number of fibers. In other words, some of us have fasciae that are bulkier and more rigid than others.

Genetically gifted bodybuilders have thin fascia so their muscles look bigger and puffier, classic examples are Ronnie Coleman and Phil Heath who have thin fasciae. Their muscles expand more easily.

But, for example, Jay Cutler has thick fasciae. But as you can see, this did not prevent him from gaining a lot of muscle mass, but his muscles look kind of round.

How to train fascia?

You should train with heavy weights using, in general, as usual within 6-12 repetitions, when you have completed the planned number of exercises for a specific target muscle group, you are required at the end of the workout perform the last exercise (as a rule, in simulators where the load is isolating) in 7 sets of 12-15 repetitions, the rest between sets is minimal (no more than 30 seconds, only in this way we will get the maximum possible pumping. (this will be training the fascia).

The last exercise in 7 approaches is performed at the end of the workout with the same weight, as a rule, we reduce the weight by 30%.

For example, if you are doing 70 kg in the bench press, then 70 * 30:100 = 21 kg. This means that the last exercise (fascia training in 7 sets will be performed with 21 kg).

It is vital to drink as much water as possible while exercising. At least 1.5 liters it depends on your personal characteristics (sweating), season and your weight. More water is needed in summer.

What exercises are best for 7 sets of fascia training?

Basic multi-joint exercises such as deadlifts, squats, etc. - a bad choice for two reasons:

1. They involve other muscles and interfere with giving a full load to the target muscle.
2. Good technique and balance is needed, which gets messed up when you try to a large number of sets for a short time.

The best choice is on simulators (because there is an insulating load), which is what interests us.

An example of a compiled training program along with fascia training

I made up specific example training program, SPLIT 5 days a week (the program is suitable for experienced athletes) for beginners, it makes no sense to train on it. The usual training scheme, but at the end, the final exercises are fascia training, this is what we discussed today.

Mon. LEGS

1. Sitting leg extension 4xMAX (as a warm-up, the exercise can be ignored altogether)
2. Squats with a barbell on the shoulders 4x6-12
3. Leg press 4x6-12
4. Lying leg curl 4x6-12
5. Calves, standing in the simulator 4x15-20
6. Calves sitting in the simulator 4x15-20
7. FASCIA: sitting leg extension 7x10-15

Tue BREAST

1. Bench press on an incline bench (30 degrees no more) 4x6-12 reps
2. Incline Dumbbell Press (30 degrees) 4x6-12 reps
3. Bench press on a horizontal bench 4x6-12 reps
4. FASCIA: barbell or dumbbell bench press on an incline bench in Smith's simulator 7x10-15

Wed BACK

1. Chin-ups or Chest Block Rows (for those who can't pull up) 4x6-12 reps
2. Bent Over Row 4x6-12 reps
3. Dumbbell row with 1 hand in an incline 4x6-12
4. Horizontal block pull 4x6-12 reps
5. FASCIA: horizontal pull block 7x10-15

Thu. SHOULDERS

1. Rod pull to the chin with an average grip (broaching) 4x6-12
2. Bench press, standing from the chest 4x6-12
3. Wiring dumbbells to the side (swings) 4x10-15
4. FASTIA: Standing swings (3 sets of drop sets first heavy, medium, light all for 6-15 reps, rest 20sec)

Drop sets are weight loss sets. For example, you take 12 kg for 6-15 reps done, immediately take 10 kg for 6-15 did, immediately did 8 kg for 6-15 and did such 3 runs with a rest of 20 seconds.

Fri. ARMS

1. Lifting the bar for biceps 4x6-12
2. Bars (emphasis on triceps) 4x6-12
3. Hammers with dumbbells 4x6-12
4. Barbell bench press with a narrow grip 4x6-12
5. FASCIAS: Lifting the bar for biceps + Extension of the arms at the block) with a superset 7x10-15.

superset is a type of weight training in which a bodybuilder combines two different exercises designed to work the same muscle group, performing it without rest. In our case, we did a barbell raise for biceps, we immediately do an extension of the arms at the block without rest!

I tried to touch and show you everything, I don’t know what else to add. I assure you, other resources will never share anything worthwhile, at least for free. Therefore, I hope for your positive feedback.

Request: Dear bodybuilding gurus, if you are already copying information from this site, then at least insert a link to the source, be people!

Sincerely, administrator.

The proposed training program for beginner bodybuilders is designed for one year of training in the gym. But you should not get hung up on one exercise scheme. Starting training, from the first lesson, do not load yourself to the fullest. Increase the number of approaches gradually. This will prepare the body for more intense loads, strengthen health and muscle groups.

It will also be useful for beginners to learn about body types and the features of each of them. In addition, you will be able to determine your type and use this knowledge in planning. Read about body types in a separate section of this article at the end.

Training program for beginner bodybuilders: goals and objectives

General physical training, strengthening the functional base of the body.

Visit gym should be 3-4 times a week, alternating with rest days. The duration of training is 1-1.5 hours. The main thing is to exercise control over the restoration of the body, it should not be allowed to overwork.

Exercise technique

When performing the exercises in this training program for beginner bodybuilders, it is important to follow the correct technique for their implementation. It is the right technique that will bring the necessary, desired results. To get started, use small weights, then, as soon as the indicated number of repetitions begins to be performed with ease, increase the weight. If on initial path do not perform the exercises correctly, in the future you will not be able to fully influence the target muscles. Therefore, before you begin to perform the exercise, be sure to study its technique.

Proper nutrition

Another important point for beginners this is the right start . But don't overeat! The recommended meal for all bodybuilders is 5-6 times a day. Include protein and carbohydrate foods in your nutritious diet. In addition to natural products, you need to take sports supplements. Read carefully and study their purpose.

For high-quality study of muscles, split training should be used. It is recommended that beginners keep their own training diary to monitor their results.

A set of physical exercises

Be sure to warm up before lifting weights.

Day 1: Back and Biceps Workout

• Deadlift. Perform 2 sets of 10 reps.

• Bent over barbell row. Perform 3 sets of 8 reps.

• Pull-ups with a wide grip. Perform 3 sets of maximum reps.

• Lifting the bar for biceps, standing. perform 2 sets of 12 repetitions.

Day 2: Leg and Triceps Workout

• Squats. Perform 3 sets of 6 reps.

• Leg press in the simulator. Perform 2 sets of 15-18 repetitions.

• Lifting on socks in the simulator. Perform 3 sets of 15 reps.

• Close grip bench press. Perform 2 sets of 10-12 reps.

• French bench press. Perform 2 sets of 12 reps.

• Lying torso lift. Perform 3 sets of maximum reps.

Day 3: Chest and Shoulder Workout

• Bench press with a wide grip, lying on a horizontal bench. Perform 5 sets of 5 repetitions.

• Push-ups on bars. Perform 3 sets of maximum reps.

• Bench press sitting. Perform 3 sets of 8 reps.

• Breeding dumbbells while standing in an incline. Perform 2 sets of 10-12 reps.

At the end of your workout, stretch the muscles involved.

That's all!

Train!

Visit our website and you will find all useful information about bodybuilding.

Good luck!

Body types and bodybuilding

Every man, without exception, wants to look slim and muscular, but only a few make any effort for this. Yes, and those who apply often face problems, the essence and origin of which they cannot explain.

Let's say, someone, despite intensive training and diligence, builds muscle mass with great difficulty, or even not at all. At the same time, others are making significant progress without any significant costs time.

What is the reason for such differences? In genetic predisposition? Partly, yes. To better understand the problem, let's answer a few theoretical questions.

You should know that each of us is genetically predisposed to a certain body type: endo-, ecto- or mesomorphic. They take their name from the three main tissues from which the human embryo is formed in the initial stages of its development, and which subsequently form all organ systems.

The mesoderm tissue gives rise to the muscular and musculoskeletal systems. That is why mesomorphs tend to build muscle mass relatively quickly with standard training. People of the mesomorphic body type are usually squat, stocky, broad-shouldered. They have relatively short limbs and a long torso, wide chest.

The main feature of endomorphs is impressive fat deposits, which can be very difficult for such people to get rid of.

And finally, ectomorphs are thin, tall people with long limbs and a relatively short torso, narrow shoulders.

Of course, from the point of view of bodybuilding, it is most preferable to be a mesomorph: the constitution and physical characteristics of these people allow them to build significant muscle mass in a short time.

Endomorphs also have impressive natural strength and can achieve great success, but often all their achievements are hidden under a dense shell of fat.

The hardest workouts are given to ectomorphs and a whole article on our website is devoted to this type of physique. If this is your type, then go ahead and get acquainted with the material.

It remains to be said that the programs offered in most modern journals and teaching aids, designed more for genetically gifted athletes than for ordinary people. If someone is engaged in these programs with success, then this is more an exception than a rule. In bodybuilding, it is very important to take into account the abilities and capabilities of each individual individual - this is the key to success. Therefore, our website contains all kinds of training complexes among which you are sure to find the right one for you.

It is very difficult for beginner athletes to immediately start training effectively. There is too much different and incorrect information on the Internet about training principles for beginners. Especially often in recent times began to appear various mega effective methods, which supposedly will allow you to pump up in a few months. And, of course, most of these secret techniques are sold for quite a lot of money. In this article, we will look at effective sets of exercises for different muscle groups that are best suited for beginner athletes.

As we know, in bodybuilding there are 5 largest muscle groups - legs, chest, back, arms and shoulders. We will consider sets of exercises for each of these muscle areas. Of course, most of the exercises will be basic, as they are the most effective for beginners.

The best sets of exercises for beginners

First, we will look at a set of bodybuilding exercises for the lower body, that is, the muscles of the legs. The best basic movements for the legs are:

As for the pectoral muscles, various presses are best suited for them:

• Barbell or dumbbell bench press on a horizontal bench;
• Bench press barbell or dumbbell on an incline bench;
• Push-ups on the uneven bars;

Speaking of effective complex exercises for the deltoid muscles, we mean the following exercises:

• Lifting dumbbells in front of you.

The last large muscle group is the arms, it is divided into biceps and triceps. For biceps training the most effective exercises are:

• Hammers;
• Lifting dumbbells sitting on an incline bench;
• Concentrated bends;
• Lifting the bar for biceps with a reverse grip.

As for the triceps, here it is best to use:

• Push-ups on narrow bars;
• and lying.

So we looked at bodybuilding exercises for beginners for all muscle groups. If you want to start exercising and improve your fitness, then you should consider putting together a training plan. Our forum has, as well. And now let's look at a small set of exercises for beginners without any experience.

• Pull-ups (4 sets of 5-8 reps);
• Push-ups on the uneven bars (4 sets of 5-8 reps) or push-ups from the floor (4 sets of 20 reps);
• Squats (4 sets of 30-50 times) - when using additional weight, the number of repetitions is reduced to 10-15;
• Standing barbell press (4 sets of 10 reps) - weight is selected individually.

Such a small set of exercises for beginners can be performed every other day. It works all the major muscle groups and is ideal for starting. You can work on it for several months, then it will be necessary to switch to more complex schemes.

Exercises for beginners in bodybuilding - part 1

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Exercises for beginners - part 2

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