Ready-made training program for a beginner. Training programs from beginners to experienced athletes

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Timko Ilya- the lord of the entire site and fitness trainer | more details >>

Genus. 1984 Trained since 1999 Trained since 2007. Candidate of Masters in powerlifting. Champion of Russia and South Russia according to AWPC. Champion of the Krasnodar region according to IPF. 1st category weightlifting. 2-time winner of the Krasnodar Territory championship in t/a. Author of more than 700 articles on fitness and amateur athletics. Author and co-author of 5 books.

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Why medals are given to articles:

Often people come to me with the question: “Help me create workouts for myself.” I have a slightly negative attitude towards such amateur activities, but I understand that it was, is and will be. Since not everyone has money for a coach. And there are also people who fundamentally want to do everything themselves. And there are gyms where there simply is not a single trainer. Or there is not a single intelligent coach (which is not so uncommon). In general, be that as it may, it is quite possible for any person who has at least several months of training experience behind him to create his own personal plan. But if you are a complete beginner, then it will be much more difficult for you. After all, you don’t even know which muscles are trained by this or that exercise. Therefore, I recommend that such people use ready-made programs from this site. Well, for everyone else who wants to play the “be your own coach” game, let’s start slowly. And the first thing you must do:

I. Decide on the main goal of training

In total, training in the gym can pursue 5 main goals:

Increased muscle mass and strength;
Weight loss;
Increased strength (without changing body weight);
Relief (without changing body weight);
Maintaining the achieved form.

In each of these directions, you can also highlight or emphasize individual parts of the body. But these are already nuances. In general, you should choose only one goal for yourself. Since it will not be possible to pursue several goals at the same time (for example, reduce your legs and increase your arms). You will simply be chasing several hares and not catching a single one.

II. Decide on the number of workouts per week

The number of workouts is determined by your goal and your capabilities (availability of free time, money and energy). If you just want to keep fit, then 2 workouts a week is enough. If you want to increase mass and/or strength, then it is advisable to do at least 3 workouts (although I know cases where people grew well even with 2 workouts). Well, when losing weight or getting toned, there should be at least 3 workouts. And ideally 4 - 5. But be that as it may, people, as a rule, are forced to rely on the availability of free time. Just don't deceive yourself. Soberly assess your capabilities and estimate how often you can visit the gym. After all, if you make a plan for 4 workouts a week, but only go 2-3 times, then you will have to redo the plan again.

III. Determine the method of doing the exercises

Personally, I identify 6 methods of performing exercises:

(suitable for increasing strength and/or mass);
(suitable for mass growth, weight loss and relief);
(suitable for weight loss);
(suitable for weight loss and relief).

Each method is suitable for one, 2 or even 3 purposes and is absolutely not suitable for the rest. But at the same time, for each goal there are 2 - 3 suitable methods. Let’s say you can lose weight using supersets, the circuit method, and combined training. But grow the mass either using the separate method or supersets. And for strength (without mass growth) only the separate method is suitable.

IV. Decide on a set of exercises

Write down all the exercises you want to do during your workouts. Moreover, it is better to immediately sort them by muscle groups. If you do not have enough experience, then problems may arise with this due to basic ignorance of anatomy and biomechanics. Well, as a hint, you can look at the article:. Or use MENU – EXERCISES. Where they are already sorted by body parts. The amount of exercise can vary greatly depending on your goals and amount of training. Let's say, if you train 2 times a week to stay in shape using a combined method, then 10 basic exercises (5 per workout) will be enough for you. If you are actively losing weight with supersets of 5 workouts per week, then the number of exercises can be 40 or even more.

V. Spread exercises throughout your workouts

After you have written out all the exercises, you need to distribute them among your workouts. How to scatter depends on the goal. – 1 – 3 muscle groups per workout (depending on the number of workouts). Not more. That is, you don’t need to try to pump all the muscles in every workout. As a hint, you can read: . Weight loss– on the contrary, all muscles are trained a little at each workout. Here your task is to load the whole body and expend as much energy as possible. Relief– it is possible to divide by type, both when gaining weight, and by type, as when losing weight. It depends on the method of performing the workout, on the characteristics of your body and on the focus of your diet. Form support– well, there could be any option. Depending on how you achieved this shape: through weight loss or through weight gain.

VI. Determine the order of exercises

Next, you need to prescribe the order of performing the exercises, which also plays a big role. Especially when gaining weight. When losing weight - less, but still do not neglect this stage. When gaining mass and/or strength– you can put exercises in a block of 2–3 exercises one after another for one muscle group. Or you can alternate antagonist muscles (biceps - triceps, chest - back, etc.). In any case, at the end of the workout, you should hammer as much as possible exactly those muscles that you have planned for today. Weight loss– here the “block” is unnecessary and even harmful. You just need to alternate top and bottom. You can alternate antagonists. But, under no circumstances, not as a block. The load should jump from one muscle to another throughout the entire workout. This is the only way you can load your entire body. Relief– you can either block or alternate antagonist muscles. In some cases, alternating top-bottom is suitable. But this, in my opinion, is a little unsuitable for the terrain. – any option. Again, it depends on how you arrived at this form.

VII. Determine the number of sets and reps

A very important parameter. After all, it directly affects. The higher the weight and the lower the number of repetitions, the lower the intensity of the training and the less. I usually distribute approaches (including warm-up) and repetitions like this: When gaining weight– 3 – 5 sets of 6 – 12 repetitions per basic exercises. And 3 - 4 sets of 10 - 15 repetitions in auxiliary exercises. With increasing strength- 4 – 5 sets of 2 – 6 repetitions in basic exercises. And 3 sets of 8 - 12 repetitions in auxiliary exercises. Weight loss– 2 - 4 sets of 12 - 20 repetitions everywhere. Relief– 2 – 4 sets of 12 – 15 repetitions everywhere. Maintaining the achieved form– 3 – 4 approaches. The number of repetitions depends on your previous goal.

VIII. Plan to change the weight of the equipment during training

Well, the last stage is to determine how your weights and number of repetitions will change from workout to workout. In the case of maintaining shape, relief or losing weight, this is not so relevant (although it also matters). But if you want to increase muscle mass or strength, then this is a very important parameter. And here, alas, everything is so individual and unpredictable that I cannot give anything specific advice in absentia. Read the articles: and. There you will be able to understand basic principles how it's all done.

Conclusion

Yes, as you yourself have seen, compilation training plan a very complicated process with a lot of nuances and various options. I have created over 1000 training programs in my life. Although this is a very approximate figure. But I never make a plan for a person until I personally train him for at least a month without a program. Only after 1 – 2 months do I know more or less exactly what is more suitable for this or that person. If you have trained for at least several months, you also have some idea of what suits you best and what you want to do with your body next. Therefore, thoughtfully and in the order in which I just told you, make up next program training. Well, for those who don’t want to bother, I can create an individual training program.

When dreaming of muscles of steel, you should not hope for a miracle that will happen overnight. To achieve what you want, a novice athlete needs to stock up on time, maximum concentration and motivation.

Are you determined? Then let’s begin our step-by-step introduction to the topic “How to create a training program for a beginner.”

The tasks of beginners who first cross the threshold of the gym are similar. Guys want to improve, become better, have a healthy and attractive appearance.

In more detail, the essence is any training program for beginners consists of:

development of general training ability - the body's endurance during training, the ability to quickly recover after exercise;
improving muscle coordination, training exercise techniques;
increasing efficiency - increasing the volume of the program;
increasing strength indicators.

As the novice athlete achieves these goals, he approaches others - gaining muscle mass, burning fat, and improving overall health.

How to write a program correctly

The most effective training program will be one based on the individual characteristics of the beginner.

When selecting exercises for a beginning athlete, it is necessary to take into account 3 main factors:

Age. This factor determines the list of acceptable exercises. For example, it is better for a 16-year-old teenager to refrain from performing deadlifts with heavy weights.
Health status. To a person suffering varicose veins veins, it is worth reducing the load on your legs.
Regime and lifestyle. When creating a program for an office manager and a loader at a factory, different approaches are needed.

Training schedule

The training program for a beginning athlete looks something like this:

Day of the week	Week #1	Week #2
Monday	A	B
Tuesday	rest	rest
Wednesday	B	A
Thursday	rest	rest
Friday	A	B
Weekend	rest	rest

Training takes place on Monday, Wednesday and Friday - three times a week. The two types of training alternate every other time. This is the schedule for gym the most optimal: the muscles are pumped well during the workout and have time to recover after the load.

What muscles can you train in one workout?

Here is the most common and logical option:

The main muscle groups are distributed by day. To each large group, small muscle groups are added that take part in the main training (excluding training of the shoulders and legs). It's simple: let's take a chest workout, which includes exercises based on pushing (squeezing) weight away from chest. This function is performed by the triceps, which should be trained together with the pectoral muscles.

We adhere to the same principle when planning a back and biceps workout. The shoulders are not involved in pumping the legs, but Friday is the most convenient day to ensure a high-quality load on the deltoids.

The above program should not be taken as a postulate and there is an alternative training plan muscle groups. As follows:

This option is less popular. Its supporters consider it pointless to train a secondary muscle after it has already been involved in working out the main muscle groups. Therefore, biceps and triceps have moved in the table.

The third and no less effective training option for beginners: working out all the main muscle groups in one workout. This plan is the most energy-intensive and is not suitable for everyone.

Where to start training

The beginning of any workout involves a warm-up.

A cardio machine is perfect for these purposes. Beginners should prefer an exercise bike. Cardio warm-up usually takes 5-10 minutes.

Then move on to swings, body turns, and pull-ups to the sides. Everyone remembers this warm-up from their school days: we start from the neck, then follow shoulder joint, elbow, wrist.

It is especially worth paying attention to the lower back - this area of the body bears the main load during the training process. Bend to the sides, bend back, stretch to the side, do crunches, rotate your torso. We finish the warm-up - rotate our hips, work our knees and feet.

Training program for beginners

The above programs can serve as an excellent guide for a novice athlete. However, before starting classes, it is necessary to adjust the material based on individual characteristics (age, health, lifestyle, etc.).

Split training program for beginners

A three-day split for a beginner might look like this:

Monday (back muscles, biceps)
Warm-up	5-10 minutes
Deadlift	2 sets of 8 times
Bent-over barbell row	3 sets to the maximum
Biceps curl (with barbell)	2 sets of 12 times
Abs workout	3 sets to the maximum
Stretching	5 minutes
Wednesday (pectoral muscles, triceps)
Warm-up	5-10 minutes
Bench press with wide arms	5 sets of 5 times
Bench press with narrow setting hands	2 sets of 12 times
French press	3 sets of 12 times
Abs workout	3 failure sets
Friday (legs and shoulders)
Squats	3 sets of 6 times
Leg press in the simulator	2 sets of 18 reps
Seated calf raise	3 sets of 15 times
Dumbbell raises	2 sets of 12 times
Army press	3 sets of 8 times
Stretching	5 minutes

After Friday, the body needs rest for 2 days. This type of training can be continued for several months, over time becoming familiar with the new principles of training.

Circuit training with machines for beginners

Circuit training in the gym is the best option for a beginner. Among the obvious advantages of such activities:

the ability to master exercises from the point of view of the technicality of their implementation;
gradual adjustment of mental-muscular coordination;
high-quality preparation of muscles for more significant loads.

With this type of training, the fitness trainer usually adheres to the “big to small” principle. However, if you believe in practice, not every beginner has enough energy and physical endurance after heavy exercise. bottom part work out other muscle groups.

The most favorable option circuit training for a beginning athlete the following:

After a five-minute warm-up, we completely perform the first exercise on the back muscles (in 2-3 sets of 12-15 repetitions). Having completed one set, we rest. Then we proceed to chest exercises (2-3 sets of 12-15 repetitions). Then we move on to the shoulders and continue according to the same principle. This way you can train for the first two weeks.
With the beginning of the third week, we add one more exercise for the main muscle groups (back, chest). Then we continue to adhere to the same principle: after performing 2 exercises on the back muscles (in 2-3 sets), we begin working on the chest. We don’t rush with the legs: we leave one previous exercise (squat or bench press). The same applies to small muscles– perform one exercise each for biceps, triceps and shoulders.

Cardio workout for beginners

For a beginning athlete, it is important to perform a block of exercises that would allow evenly loading all areas of the body. This goal is perfectly achieved by doing aerobics and dancing. In the process of performing a specific element, you should maintain tension in those muscle groups that are currently tense - this will increase the effectiveness of the exercises.

A cardio training complex for a beginner may include the following exercises:

Run in place. We grab our hips with our heels.
Jumping (legs spread/closed). You can also use your hands, simulating the rotation of a jump rope.
"Jumping jack" - wide jumps. At the same time we raise our hands.
Running with high hips.
"Mill".
Leg-scissor jumps. We jump up and change legs in a forward and backward direction. We press our hands to the body.
"Pendulum". The body is vertical to the floor, hands are pressed to the shoulders, one of the legs is supporting, the other is moved to the side. Alternately change the emphasis on the leg.
Feet together, jump to the sides.
Let's box.
We squat deeply, our back is straight, we throw our arms out in front of us.

A beginner should give preference to such cardio training during the first two months. After this, you can connect running in the fresh air, running on sports simulators, cycling, exercise bike, jumping rope, etc.

How long to rest between sets

It is recommended to rest 90-120 seconds between sets. However, this is not a postulate! If, after performing the next exercise, your heart beats in your ears, you find it difficult to breathe, or your rapid pulse has not recovered within this allotted time, you can safely increase the rest period between approaches.

How to Make a Workout Program Work

To achieve this goal, a beginner should adhere to the following rules during training:

We focus on the form of execution. First, we determine our working weight, which will allow us to perform the exercise in the proper form (technically). After confidently completing the entire volume of exercises, you can move on to a gradual progression of working weights.
We perform all the sets and progress in loads. It's about about volume-strength progress, which involves a consistent increase in load while maintaining the technique and numerical parameter of the exercise.
We follow the plan and don’t experiment.

By following these three principles in the gym, a beginner can rightly count on good athletic results.

Do you need a coach?

If it were not for the issue of price, most beginners would find themselves training in a gym with personal trainer. There are several reasons for this and they are quite objective:

training with a trainer gives beginners confidence. After all, many beginning athletes are shy, suffer from complexes, and experience a feeling of fear;
the coach helps the beginner avoid unpleasant situations. Injury in the gym can be caused by an incorrect assessment of one’s own strength, violation of the technique of performing an exercise, and inability to use exercise equipment and equipment;
The trainer is able to create an individual training program for the client. At the same time, the professional takes into account the real level physical training a newcomer, his goals, wishes, characteristics of the body;
a coach, observing a client from the outside, can point out a mistake to a novice athlete, teach the right technician or make necessary amendments to the program;
according to statistics, with a coach, a beginner achieves good, sometimes excellent results much faster;
a coach motivates a beginning athlete, sets him up for training, supports him, and prepares him for future success.

However, to answer the question “Do I need a coach?” Each aspiring athlete must independently weigh the pros and cons, take into account his recent relationship with the sport and evaluate his own internal state.

The given training programs for beginner athletes can play the role of decent layouts when drawing up individual program. The choice of exercises, number of repetitions, sets and pace of exercise are selected taking into account the individual characteristics of the body.

Regardless of the type of training and training regimen, it is important not to be guided by three basic principles aimed at mastering technique, progressing in working weights, following a plan and not experimenting. Such an approach will not only prevent the development of unpleasant situations, but also ensure the achievement of the set goal, no matter how unattainable it may seem.

Be sure to read about it

If you have ever wondered: “how to become stronger?”, then after reading the article, you will learn how to achieve this. You can create your own training program. The article raises issues of training frequency, optimal rest time between approaches and exercises. The method of periodizing loads is explained, as well as how to select the correct working weight. In addition, you will learn how to avoid accidental injury.

Training frequency

To develop strength qualities, in each workout you will have to work with large scales, as a result, you will need more time to rest and recover. It is believed that the more an athlete weighs, the less often he should exercise. During power work, the central part is significantly loaded nervous system(CNS) and if a few days are enough for the muscles to recover, then in order to avoid a state of overtraining, you will have to increase the rest time. Some athletes do not tie training to a weekly cycle, but train once every two or three days. You need to choose the frequency of training so that you come to each new lesson with a slight feeling of “strength”, but not fatigue or pain.

Selecting Exercises for Strength Progression

To lift a heavy object from the floor, your arms will not be strong enough; you will need to use your back and legs. From the example it is clear that it is impossible to become strong using only “single-joint” exercises, such as barbell curls. For strength progress, you should focus on movements that use many muscle groups. The most important exercises for developing strength are: deadlift, back squats and bench press, they are “multi-joint”. People called them “base”. They should be the basis of your program. To eliminate weak points and fill the muscles with blood, auxiliary exercises are used. Depending on the muscle group, you can use: bending over with a barbell, hyperextension, leg press - for the legs; push-ups from the floor and on parallel bars, bench press - for the upper shoulder girdle, thrust in block simulator, pull-ups - for the back.

How many hikes and repetitions to do?

In the “base” you should perform from three to six working approaches. The weight of the barbell should gradually increase with each new set. When training for strength, in the main exercises, the number of repetitions should not exceed 8. In auxiliary exercises, the number of repetitions can be increased to 10-15, since their main task is to pump a large amount of blood into the muscle groups being trained.

How to determine working weight

You can select the desired working weight only by trial. Dedicate several training sessions to determining your ultimate maximum (RM). To do this, after warming up, do an approach with a weight that you can lift (shake) about 10 times, then rest and try to lift a little more weight for the maximum number of repetitions. So gradually increase the weight of the barbell until you can only lift it once. This will be your PM. You can also use the formula: (weight of the bar * 0.0333 * number of repetitions) + weight of the bar = 1 RM, where 0.0333 is the correction factor. For example, you bench pressed 100 kg 8 times, then, according to the formula, your approximate RM will be: (100* 0.0333* 8)+ 100= 126 kg.

Rest between sets

When doing strength work with weights over 80% of the maximal maximum, the reserves of creatine phosphate (CrP) contained in our muscles are mainly used. Given the above, rest between sets should be between 2 and 6 minutes. During this time, part of the KrF in muscle fibers will recover and it will be possible to perform another approach. To ensure that the rest between exercises is not prolonged, you should alternate them, for example, after a squat, move on to pull-ups or dumbbell flyes.

Exercise speed

When training for strength, you must work in an explosive manner. That is, you lower yourself with the barbell (in a squat), slowly and under control, as if “pulling”, after which you shoot up like a spring. The same applies to the bench press and deadlift, the downward movement takes about 2-3 seconds, the upward movement up to 1 second.

Load Cycling

You cannot linearly increase the weight on the bar at every workout; this will eventually lead to a state of overtraining. For strength progress, loads should be cycled. There are a huge number of options for periodizing training. But their essence boils down to alternating hard training with medium and light. You can, for example, in the first week combine a light squat with a heavy bench press, and in the second week the squats will be heavy and the bench press will be light. Periodization in a microcycle in the case of a standing barbell press may look like this: Monday – 60 kg for 8 repetitions, Wednesday – 80*6, Friday – 40*12. In this case, the training intensity (weight of the barbell*number of repetitions/number of approaches) is maintained.

How to insure against injuries

When working on basic exercises, always ask a friend or trainer to back you up. Also, never neglect the use of a belt, knee pads and hand bandages. Always monitor the technique; if it is strictly followed, the risk of injury is very low. Do not forget to warm up well before working approaches, and also use warming ointments before training.

Example of a strength program

And finally, a specific example of a training program for developing strength. It is suitable for beginner athletes. Interest is calculated from your PM. The macrocycle consists of 12 sessions, choose the frequency of training according to how you feel, but no more than 4 times a week.

Squat - 70%*5, 75%*5, 80%*5 Hyperextension 5 sets*15 times Crunches 5p*12p.
Bench press – 60%*8, 70%*8, 75%*6, 80%*6 Lying dumbbell flyes 3p.*10r. Push-ups on parallel bars 5p*12r.
Deadlift - 70%*4, 75%*4, 80%*4 Pull-ups 3p.*10p. Traction upper block to the chest 4p.*15r.
Squat - 80%*3, 85%*3, 90%*3 Bent-over with barbell 3p.*10r. Twisting 5p.*12p.
Bench press – 65%*6, 75%*6, 80%*4, 85%*4 Pullover with dumbbell 3p.*15r. Triceps extensions in a block exercise machine 3p*10r.
Deadlift - 75%*2, 80%*2, 85%*2 Barbell row on straight legs 5p.*12p. Horizontal block pull 3p.*10p.
Squat - 85%*3, 90%*2, 95%*1 Hyperextension 5p.*15r. Twisting 5p.*12p.
Bench press – 70%*5, 80%*3, 90%*2, 95%*1 Lying dumbbell flyes 3p.*10r. Push-ups on parallel bars 5p*15r.
Deadlift - 80%*3, 90%*2, 95%*1 Pull-ups 4p.*10p. Pull up. block to chest 4p.*12p.
Squats with a barbell on the front - 50%*5p.*5r. Hyperextension 3p.*15r.
Incline press – 50%*4p.*8r. Pullover with dumbbell 3p.*15r.
Pull-ups 3p*10p.

Pull up. block to chest 4p.*12p. Then the cycle is repeated again, but you add 5 or 10 kg to the PM, and we calculate new percentages. The program does not indicate warm-up approaches. The warm-up might look like this: 30%*10, 45%*8, 55%*5, 65%*3. Percentages are calculated only for basic movements, choose the weight in auxiliary exercises according to how you feel. Compliance with all of the above recommendations will certainly give you an impetus to increase your strength indicators.

Maximum weights to help you. Don’t give yourself any concessions, the one-time maximum is your working weight during training.

Work your ass off. In working approaches, exercises should be performed with all your might.

Avoid cheating. Exercises must be performed with good technique. There is no need to mess around and help yourself by swaying like the Ostankino tower in the wind, work only with the desired muscle group.

More sets, fewer reps per set. To develop strength, the maximum number of repetitions in a set should not exceed five. If you could do more, it means you cheated and took too light a weight.

Long rest between sets (at least three minutes). Each set puts a lot of stress on your body. Before the next approach, a mandatory rest of about three minutes for recovery. As soon as you feel completely rested, start the exercise.

When creating a training plan, do not include more than two muscle groups in 1 day. Here we mean only the necessary muscle groups. As a cool-down, you can add pumping of small muscle groups, within reason, of course.

Get a gym partner. You need someone to insure you, otherwise you won't be able to perform at your best.

Don't be upset when you see the rules here too. You remember: a competent attitude means faster progress.

Strength training three days a week

Let's look at an example of a training program with classes 3 days a week:

First training day:

Bench press (8 sets): 10; 8; 4; 2; 2; 4; 10; 10

Bent-over barbell row (6 sets): 15; 10; 8; 6; 10; 15

Ab crunches (three sets to failure)

Second training day:

Deadlift (8 sets): 10; 8; 4; 2; 2; 4; 10; 10

Standing biceps curl (6 sets): 15; 10; 8; 6; 10; 15

Military press (4 sets): 15; 10; 8; 10

Third training day:

Barbell squats (8 sets): 10; 10; 5; 3; 3; 5; 10; 15

Seated calf raises (4 sets): 15; 10; 10; 20

Pull-ups on the bar (three sets to failure)

Particularly attentive readers are now most likely indignant and preparing to write angry reviews, because above it was said no more than five repetitions in one approach. Wait a little, everything will become clear now.

Basic exercise training day comes first in the program. You are still full of strength and can do it with full dedication. Pay attention to the third, fourth, fifth and sixth approaches - these will be your working approaches. The first two are warm-up exercises; working with large weights without warming up will be a suicidal decision for your muscles and joints. The final two sets are necessary to pump as much blood as possible through your muscles (pump). There will be more repetitions during squats. This is due to the peculiarity of the leg muscles; they need to be kept under load a little more.

The second exercise in the training schedule is necessary for the coordinated development of the entire muscle corset. Muscles should not only be large and strong, they should also look aesthetically beautiful on the body. Lagging muscle groups are always noticeable. For example: undeveloped leg muscles are a common and common sin of gym lovers.

The final exercise is a kind of cool-down, and on the third day, pull-ups on the horizontal bar also stretch the spine after heavy loads. A great solution would be to stretch at the end of each training day.

For beginners, this program is very suitable, and if you alternate it with this training program, then you will be provided with a stable increase in mass and strength for the next two to three years. Each athlete will then need to adjust each training course to suit their individual characteristics and potential.

Training to develop strength in various exercises

Often athletes need to improve their strength in a specific exercise. And here the question arises: how to train correctly without damaging other muscle groups?

You all know that in strength exercises are there three main pillars? These three pillars are:

Bench press barbell.
Squats with a barbell.

The bench press is a favorite exercise among athletes. Most frequently asked question, which you hear - “How much do you bench?” Therefore, many try to focus on the bench press in their training; unfortunately, a small number of fans of iron sports achieve success. Consider the following program for developing strength in the bench press:

First training day:

Bench press: 4 sets × 5 reps.
Bent-over barbell rows: 3 sets × 8 reps.
Lying dumbbell fly: 4 sets × 10 reps.
Pull-ups on a horizontal bar: 3 sets to failure.
Three approaches until the abs “squeal.”

Second training day:

Lying down French press: 3 sets × 8 reps.
Biceps curl: 3 sets × 8 reps.
Again, three approaches until the abs “squeal.”

Third training day:

Bench press: 4 sets × 5 reps
Barbell Squats: 3 sets x 10 reps
Military press: 3 sets × 8 reps
Leg Press: 3 sets x 20 reps
Bent-over dumbbell lateral raises: 3 sets × 8 reps

This program contains only working sets, remember to do two warm-up sets before performing heavy exercises. This does not apply to abdominal exercises and pull-ups on the horizontal bar.

A difficult and unloved exercise by many. If you deadlift, your body and central nervous system are under a lot of stress. The main thing here is to give the body a good rest between workouts. You should not do exercises to develop strength in the deadlift more than once a week. Set aside a separate day for your training program, and break the remaining muscle groups into two training days.

Deadlift training day:

Deadlift: 65%×10; 80%×8; 90%×3; 100%×1; 90%×3; 80%×5
Straight-legged rows: 3 sets x 10 reps.
Again, three approaches until the abs “squeal.”

The percentage of weight is taken from your one-time maximum. Be careful when performing these exercises. Pay attention Special attention technology. Use safety belts. You want a healthy and strong muscle corset, not back problems, right?

Squats, like the bench press, should be trained 2 times a week. The only difference is that one day you perform strength approaches, and the other to develop muscle mass.

First training day:

Squats: 4 sets x 5 reps.
Bent-over barbell (dumbbell) rows: 3 sets × 8 reps.
Bench press: 4 sets × 5 reps.
Lying dumbbell fly: 4 sets × 10 reps.
Pull-ups: 3 sets to failure.

Second training day:

Bench French press: 3 sets × 8 reps.
Standing biceps curl: 3 sets × 8 reps.
On a vertical block, arm extension: 3 sets × 10 repetitions.
Hamer: 3 sets x 8 reps.
Three approaches to the limit on the press...

Third training day:

Barbell Squats: 3 sets x 15–20 reps
Leg press: 3 sets × 20 reps
Standing Barbell Press: 3 sets × 8 reps
Bent-over dumbbell lateral reconnaissance: 3 sets × 8 reps
Pull-ups on a horizontal bar: 3 sets to the maximum.

Here, also, do not forget to warm up before heavy sets. It is surprising that as strength in the squat increases, strength in other exercises also increases. Your legs are your foundation, don’t forget about it.

Many athletes prefer to combine training programs for strength and mass, strength and endurance. But it should be noted that for better efficiency it is better to train in periods. And when combining a training program for strength and endurance, you need to be extremely careful; with this type of training, your heart receives exorbitant loads.

Strength training is very important big muscles you just have to be strong. Now you have learned how to improve your strength qualities. It will also be useful for you to know about. And now I propose to find out about filming a film about Thor. This is very impressive progress. If you don’t have time or are scared to go to the gym, then you can train your arm strength with the help.

Also check out this video. Shown here are 4 best exercises for strength and mass for a straight man.

That's all for me, goodbye, subscribe to blog updates and share with friends on social networks interesting articles. As the Jedi said in the movie Star Wars: May the force be with you.

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