Start working out at the gym. Gym for beginners: how to start successful training
Build strong, lean muscles and lose belly and flank fat to make dramatic changes in your body. physical fitness in record time with this men's gym workout program and nutrition plan.
How much can you change your body in four weeks? Stronger than you think if you have three things: good system workouts, sensible nutritional rules and the right attitude to follow them with focus and purpose.
The proposed four-week plan was designed to bulk up in a way that constantly tests your body and pushes it beyond its comfort zone while eliminating your belly and sides. In this case, your body has no other choice but to build a new one. muscle mass and burn fat, radically transforming your body. That is why each week of the program contains its own little tricks: these changes will “puzzle” your body and force it to change.
Totally transforming your body in four weeks is difficult, but possible. Start slowly, both in the gym and in the kitchen, and soon these small steps will significantly transform your shirtless appearance.
Plan
The plan consists of two 2-week blocks. The first is designed for four workouts per week: chest and back; legs and abs; hands; shoulders and abs. The second also includes four training days, but the workouts are different: chest and back, legs and shoulders, chest and triceps, back and biceps.
Powerful start
The workouts for the first week of the first block are given below. Then the tables outline the workouts for the second week of the block. Perform the routines in order, following the number of sets, reps, tempo, and rest periods indicated, to ensure that the start of the plan is as effective as possible.
Tempo refers to the number of seconds it takes to complete each phase of the exercise. Using the bench press as an example, the first number corresponds to the duration of the phase of lowering the weight, the second – the pause at the lower point of the amplitude, the third number indicates the duration of raising the weight, and, finally, the fourth – the pause at the upper point of the amplitude.
Bench Press Example
Temp 2010 means:
- 2 seconds lower the weight
- We rest for 0 seconds at the bottom point, that is, we immediately return to the starting position
- Raise the weight up for 1 second
- We rest for 0 seconds at the top point of the amplitude, that is, we immediately lower the barbell down
Grand finale
A significant difference in the second week of the block is that you will work the chest, back and arms twice a week. This increase in training volume shocks the body into building more muscle and burning excess fat, so you get bigger and leaner at the same time.
Steady progress
The complexes consist of the same exercises in the same order for the first and second, third and fourth weeks. But the number of sets and reps varies to push your body to its limits. This approach will accelerate the onset of positive changes in your physical fitness.
Have a rest
Let's be honest: the proposed four-week plan is very difficult, but otherwise you will not change your body for the better in such a long time. a short time. This means that good nutrition and quality rest are key. Follow the nutrition guidelines below to ensure your body gets what it needs, and try to go to bed early every night.
To build lean muscle mass and gain flat stomach The food you eat is no less important than good program workouts in the gym for men on relief. Follow these four rules to succeed.
Protein
If you don't eat enough protein - white and red meat, fish and eggs - don't be surprised if your muscles grow slower than you'd like. Due to the rise heavy scales Microscopic tears form in the muscles, and it is the protein that heals these wounds and builds stronger, more voluminous muscle tissue. Aim to consume high-quality, lean protein in at least fist-sized portions at each meal.
Carbohydrates
You don't have to give up carbs completely to transform your body. Instead, choosing your carbohydrate sources wisely will help you get bigger, stronger, and more ripped. Avoid sugar and reduce your intake of fast-digesting carbohydrates like white bread and pasta, which are stripped of the lion's share of their nutrients and fiber. Instead, opt for slow-digesting carbohydrates such as sweet potatoes, brown rice, and plenty of nutritious, fiber-rich vegetables.
Vegetables
If you fail to consume five servings of fruits and vegetables per day according to the famous "five-a-day" system, you are depriving yourself of a lot of vitamins, minerals and other essential nutrients that can give you good health and well-being. slim body. Eat plenty of vegetables of different colors to provide your body with the nutrients it needs after a hard workout. In addition, fiber will help you feel fuller longer and stabilize your blood sugar levels, so you won't crave sweets.
Alcohol
For getting maximum results For four weeks you should completely eliminate alcohol. It's full of calories you don't need, and drinking too much will kill your desire to train hard and eat right. The best option for you – drink plain water, green tea and black coffee to maintain water balance and getting antioxidants that will help you recover after training.
A set of exercises in the gym for men
Block 1: Week 1
Monday Workout: Chest and Back
1. Bench press
Approaches 3 Repetitions 10 Pace 2010 Rest 60 sec.
Lie down on horizontal bench, grab the bar with a shoulder-width grip. Place your feet on the floor and tense your muscles. Lower the bar until it touches your chest, then forcefully press it up.
Approaches 3 Repetitions 10 Pace 2011 Rest 60 sec.
Stand up straight, holding a barbell with an overhand grip shoulder-width apart. Lean forward from the hip joint, but keep your chest up and your core tight. Pull the bar towards your body by bending your elbows, hold at the top point and lower.
3. Incline Dumbbell Flyes
Approaches 3 Repetitions 10 Pace 2010 Rest 60 sec.
Lie down on incline bench head end up, holding two dumbbells with straight arms directly above your chest. Bend your elbows slightly, then slowly lower your arms to your sides until you feel a stretch in your chest muscles. Reduce pectoral muscles to return to initial position.
4. Wide-grip lat pull-down
Approaches 3 Repetitions 10 Pace 2011 Rest 60 sec.
Sit on the machine, grasping the handle with an overhand grip, shoulder-width apart. Keeping your chest up and your abs tight, pull the handle down, bending your elbows. Pause at the bottom for a second and return to the starting position.
Approaches 3 Repetitions 10 Pace 2 0 1 1 Rest 60 sec.
Stand with your back to the crossover with the D-handle in one hand. Push your chest up, tighten your abs, and press one arm forward, straightening your elbow. Go back and complete all reps, then switch hands.
6. Pullover with a dumbbell
Approaches 3 Repetitions 10 Pace 4 0 1 0 Rest 60 sec.
Lie on a horizontal bench, pressing your back firmly against it and holding a dumbbell with both straight arms above your chest. Slowly and in a controlled manner, lower the dumbbell behind your head with straight arms, then lift it up to the starting position.
Wednesday Workout: Legs and Abs
1. Back Squat
Approaches 3 Repetitions 10 Pace 2 0 1 0 Rest 60 sec.
Stand up straight with the bar on your back deltoid muscles Oh. Raising chest and tensing the muscles of the whole body, bend your knees and lower yourself into a squat as low as possible, without allowing your knees to fall inward. Push through your heels and lift yourself up.
2. Romanian deadlift
Approaches 3 Repetitions 10 Pace 2 0 1 0 Rest 60 sec.
Stand up straight, grasping the barbell with an overhand grip. With your chest up and your core engaged, bend forward into a hip joint, sliding the bar along the front of your legs until you feel a stretch in the muscles back surface hips Climb up.
Approaches 3 Repetitions 10 Pace 2 0 1 1 Rest 60 sec.
Sit on the exercise machine correct position, in which a soft cushion is located at the lower part of the legs in front. Tighten your upper body muscles and lift your feet, extending your legs. Pause at the top, squeezing your quadriceps, then return to the starting position.
Approaches 3 Repetitions 10 Pace 2 0 1 0 Rest 60 sec.
Sit on the machine and take the correct starting position: the soft roller should touch the back of the bottom of your legs. Keeping your core muscles tense, lower your feet down, bending your legs. Pause at the bottom point, contracting the hamstring muscles, and return to the starting position.
5. Crunches
Approaches 3 Repetitions 10 Pace 2 0 1 1 Rest 60 sec.
Lie on your back, bring your hands to your temples and bend your knees. Contract your upper abdominal muscles and lift your body off the floor, then do a crunch, reaching your body toward your knees. Slowly lower yourself to the floor, keeping your abs tense the entire time.
Approaches 3 Time 30 sec. Pace – Rest 60 sec.
Get into position with your elbows under your shoulders, your feet together, your hips lifted, and your abs and glutes squeezed so that your body forms a straight line from head to heels. Maintain this position without letting your hips sag.
Friday Workout: Biceps and Triceps
1. Reverse grip lat pulldown
Approaches 3 Repetitions 10 Pace 2 0 1 1 Rest 60 sec.
Sit on the machine, holding the handle reverse grip shoulder width apart. Lift your chest, tighten your abs, and pull the handle down by bending your elbows. Pause for a second at the bottom and return to the starting position.
2. Dips
Approaches 3 Repetitions 6-10 Pace 2 0 1 0 Rest 60 sec.
Get into a parallel bars position with your arms straight and feet crossed behind you. Keeping your chest lifted and your abs engaged, bend your elbows to a 90-degree angle as you lower yourself down. Push yourself up, returning to the starting position.
Approaches 3 Repetitions 10 Pace 2 0 1 1 Rest 60 sec.
Stand up straight, hold a dumbbell in each hand, with your arms facing forward. Keep your elbows close to your sides and lift the dumbbells toward your shoulders. Squeeze your biceps at the top, then lower the dumbbells to the starting position.
Approaches 3 Repetitions 10 Pace 2 0 1 0 Rest 60 sec.
Stand up straight, take a dumbbell in each hand, holding them behind your head with straight arms. Making sure your elbows point straight toward the ceiling, lower the dumbbells behind your head, then straighten your arms, returning to the starting position.
5. Crossover biceps curl
Approaches 3 Repetitions 10 Pace 2 0 1 1 Rest 60 sec.
Face the crossover, attach a double rope handle to the top block and grab it with an underhand grip. Point your chest up, press your elbows toward your body, and bend your arms to shoulder level. Squeeze your biceps at the top and lower your arms.
6. Crossover triceps extensions
Approaches 3 Repetitions 10 Pace 2 0 1 1 Rest 60 sec.
Facing the crossover, grab the double rope handle attached to the upper pulley with an overhand grip. Lifting your chest and pressing your elbows towards your torso, press up by straightening your arms, then slowly return to the starting position.
Saturday Workout: Shoulders and Arms
1. Seated dumbbell press
Approaches 3 Repetitions 10 Pace 2 0 1 0 Rest 60 sec.
Sit on a vertical bench, holding a dumbbell in each hand at shoulder level. Keep your chest lifted and core tight and press the dumbbells vertically upward, straightening your arms. Slowly lower the dumbbells to the starting position.
2. Swing dumbbells to the sides while sitting
Approaches 3 Repetitions 10 Pace 2 0 1 0 Rest 60 sec.
Sit on a vertical bench press, hold a light dumbbell in each hand and bend your elbows slightly. Push your chest up, tighten your core, and lift the dumbbells out to your sides until you reach shoulder height, starting at your elbows, then slowly return to the starting position.
3. Vertical EZ-bar row to the chin
Approaches 3 Repetitions 10 Pace 2 0 1 1 Rest 60 sec.
Stand up straight, holding an EZ barbell with an overhand grip. With your chest up and core engaged, lift the barbell up to chin height, starting the movement by bending your elbows. Pause at the top, then return the barbell to the starting position in a controlled manner.
4. Hanging knee raises
Approaches 3 Repetitions 10 Pace 1 1 1 1 Rest 60 sec.
Hang on the horizontal bar, grasping it with an overhand grip and straightening your legs. Squeezing your core, glutes, and keeping your feet together, draw your knees toward your chest. Hold this position, then straighten your legs and return to the starting position.
5. Weighted crunches
Approaches 3 Repetitions 10 Pace 2 0 1 1 Rest 60 sec.
Lie on a horizontal bench holding a dumbbell or weight plate in front of your chest. with bent arms, bend your knees. Tighten up upper press and lift your torso off the bench, then twist your upper body, bringing your torso closer to your knees. Lower yourself slowly.
Approaches 3 Repetitions 10 Pace 2 0 1 1 Rest 60 sec.
Lie on the floor on your back with your arms extended along your body and your knees bent. Tighten your entire abs and, using the lower part of your abs, pull your knees to your chest, then lift your pelvis off the floor. Return to the starting position.
Block 1: Week 2
Continue to build lean muscle mass and lose belly fat by working out even harder.
With four Week 1 workouts under your belt, you can already start to feel a little stronger, lighter, and more agile. That's why we're now going to up the ante to accelerate your positive progress.
The four workouts of the second week are similar to those of the first. You will work the chest and triceps in the same order; legs and abs; arms and then shoulders and abs. But for greater efficiency, two big changes have been made to the program. First, you will perform one additional set of the first and second exercises of each set. Also, in the last four exercises of each workout, the number of repetitions increases to 12.
For what? Because now you know how to do these exercises correctly, increasing the load on your muscles will force your body to build muscle and burn fat even more intensely. Don't lose concentration and follow correct technique perform throughout all four workouts for the fastest results.
Monday: Chest and back
| Exercises | Approaches | Repetitions | Pace | Rest |
| 1. Bench press | 4 | 10 | 2 0 1 0 | 60 sec. |
| 2. Vertical thrust in a tilted position | 4 | 10 | 2 0 1 1 | 60 sec. |
| 3. Dumbbell flyes lying on an inclined bench with the head end up | 3 | 12 | 2 0 1 0 | 60 sec. |
| 4. Lat pulldown | 3 | 12 | 2 0 1 1 | 60 sec. |
| 3 | 12 | 2 0 1 1 | 60 sec. | |
| 6. Pullover with a dumbbell | 3 | 12 | 2 0 1 0 | 60 sec. |
Wednesday: Legs and Abs
| Exercises | Approaches | Repetitions | Pace | Rest |
| 1. Squats | 4 | 10 | 2 0 1 0 | 60 sec. |
| 2. Romanian deadlift | 4 | 10 | 2 0 1 0 | 60 sec. |
| 3. Leg extension in the simulator | 3 | 12 | 2 0 1 1 | 60 sec. |
| 3 | 12 | 2 0 1 1 | 60 sec. | |
| 5. Crunch | 3 | 12 | 2 0 1 1 | 60 sec. |
| 3 | 45 sec. | - | 60 sec. |
Friday: Biceps and triceps
| Exercises | Approaches | Repetitions | Pace | Rest |
| 1. Vertical lat pulldown with reverse grip | 4 | 10 | 2 0 1 1 | 60 sec. |
| 2. Dips | 4 | 6-10 | 2 0 1 0 | 60 sec. |
| 3 | 12 | 2 0 1 1 | 60 sec. | |
| 4. Triceps dumbbell extension | 3 | 12 | 2 0 1 0 | 60 sec. |
| 5. Crossover hammer curl for biceps | 3 | 12 | 2 0 1 1 | 60 sec. |
| 6. Crossover triceps extension | 3 | 12 | 2 0 1 1 | 60 sec. |
Saturday: Shoulders and Abs
| Exercises | Approaches | Repetitions | Pace | Rest |
| 4 | 10 | 2 0 1 0 | 60 sec. | |
| 2. Seated Dumbbell Side Raise | 4 | 10 | 2 0 1 1 | 60 sec. |
| 3. Vertical traction EZ-bar | 3 | 12 | 2 0 1 1 | 60 sec. |
| 4. Hanging knee raises | 3 | 12 | 2 0 1 1 | 60 sec. |
| 5. Weighted crunches | 3 | 12 | 2 0 1 1 | 60 sec. |
| 6. Inverted crunches | 3 | 12 | 2 0 1 1 | 60 sec. |
Block 2: Week 1
Workout 1: Chest and Back
1. Bench press at an angle
Approaches 4 Repetitions 10 Pace 3 0 1 0 Rest 60 sec.
Lie down on an incline bench and grab the bar with an overhand grip. Press your feet to the floor and tense your muscles. Lower the barbell until it touches your chest, then jerk it up.
2. Wide-grip lat pull-down to chest
Approaches 4 Repetitions 10 Pace 3 0 1 0 Rest 60 sec.
Sit on the machine, grasping the handle with a wide grip, twice as wide as your shoulders. With your chest up and your abs tightened, pull the handle down by bending your elbows. Pause at the bottom for a second and return to the top.
Approaches 4 Repetitions 10 Pace 3 0 1 0 Rest 60 sec.
Lie on a bench, take a dumbbell in each hand and hold them at chest level. Place your feet on the floor and tense your muscles. Press the dumbbells straight up, straightening your arms, then lower them down in a controlled manner.
4. Seated rowing
Approaches 4 Repetitions 10 Pace 3 0 1 1 Rest 60 sec.
Sit on the machine, grasping the double handle with both hands. Keeping your chest lifted, pull your arms towards your body from the elbows. Hold the top position and return to the starting position.
Approaches 4 Repetitions 10 Pace 3 0 1 1 Rest 60 sec.
Stand with your back to the crossover, holding the D-handle in one hand. Push your chest up, tighten your core, and straighten your arm in a pressing motion. Return to the starting position and repeat until the end of the approach, then change hands.
6. Crossover Straight Arm Press
Approaches 4 Repetitions 10 Pace 3 0 1 0 Rest 60 sec.
Stand facing the crossover, holding the straight handle with both hands. Keeping your chest up, pull the handle down toward your hips in a slight arc, pause at the bottom, then return to the starting position.
Workout 2: Legs and Shoulders
1. Back Squats
Approaches 4 Repetitions 10 Pace 3 0 1 0 Rest 60 sec.
Stand up straight with the bar at the back of your deltoids. Lift your chest, tense your entire body, and bend your knees, squatting as low as possible without your knees falling inward. Push through your heels to rise up.
2. Military press
Approaches 4 Repetitions 10 Pace 3 0 1 0 Rest 60 sec.
Stand up straight, holding the bar in front of your chest with an overhand grip. With your chest up and your core engaged, press the barbell up overhead, straightening your arms. Lower the barbell down in a controlled manner, returning to the starting position.
3. Leg extension in the simulator
Approaches 4 Repetitions 10 Pace 3 0 1 1 Rest 60 sec.
Sit on the machine in the correct position: the roller is located at the bottom of the front of your shins. Tighten your upper body and lift your feet, straightening your knees. Pause at the top, activating your quadriceps, and lower your legs to the starting position.
4. Seated Dumbbell Side Raise
Approaches 4 Repetitions 10 Pace 3 0 1 1 Rest 60 sec.
Sit on a vertical bench, holding a dumbbell in both hands with your elbows slightly bent. Push your chest up, tighten your core, and lift the dumbbells out to your sides to shoulder height, starting at your elbows. Then slowly return to the starting position.
Approaches 4 Repetitions 10 Pace 3 0 1 1 Rest 60 sec.
Sit on the machine, taking the correct starting position, in which the soft roller is located at the bottom of the legs at the back. Keep your core muscles tight and lower your feet down, bending your knees. Pause at the bottom, squeezing your hamstrings, and return to the starting position.
6. EZ-bar vertical row to the chin
Approaches 4 Repetitions 10 Pace 3 0 1 1 Rest 60 sec.
Stand up straight and grab a barbell with an EZ bar with an overhand grip. Lift your chest, tighten your core, and pull the barbell toward your chin by bending your elbows. Pause at the top and lower the barbell to the starting position in a controlled manner.
Workout 3: Chest and Triceps
1. Bench press
Approaches 4 Repetitions 10 Pace 3 0 1 0 Rest 60 sec.
Lie down on a horizontal bench, grasping the bar with a shoulder-width grip. Press your feet to the floor and tense your muscles. Lower the bar until it touches your chest and jerk it up.
2. Dumbbell flyes lying on an incline bench
Approaches 3 Repetitions 10 Pace 2 0 1 0 Rest 60 sec.
Lie on an incline bench, holding two dumbbells directly above your chest with straight arms. Bend your elbows slightly and slowly move them apart until you feel a stretch in your chest muscles. Return to the starting position by contracting your pectoral muscles.
3. Dips
Sets 4 Reps 6-10 Tempo 3 0 1 0 Rest 60 sec.
Take the starting position on the parallel bars, straightening your arms and crossing your feet behind your back. Raise your chest, tighten your abs and lower yourself down, bending your elbows to a right angle. Push your hands up, returning to the starting position.
4. Incline Dumbbell Press
Approaches 4 Repetitions 10 Pace 3 0 1 0 Rest 60 sec.
Lie on an incline bench, holding dumbbells in both hands at chest level with your palms facing outward. Place your feet on the floor and tense your muscles. Press the dumbbells straight up, straightening your arms, and lower them down in a controlled manner.
5. Crossover triceps press
Approaches 4 Repetitions 10 Pace 3 0 1 0 Rest 60 sec.
Face the crossover and grasp the double rope handle attached to the top pulley with an overhand grip. Lift your chest and tuck your elbows to your sides, press your arms downwards, extending your elbows, then slowly return to the starting position.
6. Push-ups
Approaches 4 Repetitions 10-15 Pace 3 0 1 0 Rest 60 sec.
Stand in a lying position: place your hands on the floor, shoulders and elbows are on the same line, feet together. Squeeze your core and bring your chest closer to the floor by bending your elbows. Push your hands off the floor, returning to the starting position.
Workout 4: Back and Biceps
Approaches 4 Repetitions 6-10 Pace 3 0 1 1 Rest 60 sec.
Hang on the horizontal bar with a reverse grip, hands shoulder-width apart. Squeeze your abdominal muscles and buttocks and, pointing your chest up, pull your torso up until your chin reaches the bar. Hold this position, then slowly return to the starting position.
2. Wide-grip pull-down to the chest for the latissimus dorsi muscles
Approaches 4 Repetitions 10 Pace 3 0 1 1 Rest 60 sec.
Take the starting position on the machine, grasping the handle with a straight grip shoulder-width apart. With your chest up and your abs tense, pull your arms toward you by bending your elbows. Pause at the bottom for a second and return to the starting position.
3. Dumbbell Row
Approaches 4 Repetitions 10 Pace 3 0 1 1 Rest 60 sec.
Lie on your stomach on an incline bench, head end up, with dumbbells in both hands. Keeping your chest pressed against the bench, pull the dumbbells up, starting the movement by bending your elbows. Fix at the top point and lower the dumbbells down, returning to the starting position.
4. Dumbbell flyes lying face down
Approaches 4 Repetitions 10 Pace 3 0 1 1 Rest 60 sec.
Lie on your stomach on an incline bench, holding a light dumbbell in each hand. Press your chest against the bench and lift the dumbbells to the sides, starting the movement from your elbows. Pause at the top position and lower the dumbbells to the starting position.
Approaches 4 Repetitions 10 Pace 3 0 1 1 Rest 60 sec.
Stand up straight, holding a dumbbell in each hand with your palms facing forward. Keeping your elbows close to your body, lift the dumbbells to shoulder level. Squeeze your biceps at the top, then lower the dumbbells to the starting position.
6. Hammer Dumbbell Curl
Approaches 4 Repetitions 10 Pace 3 0 1 1 Rest 60 sec.
Stand straight, dumbbells in both hands, palms facing each other. Keep your elbows close to your sides and lift your arms toward your shoulders. In the upper position, tighten your biceps, then, straightening your arms, return to the starting position.
Block 2: week 2
As you noticed in the first week of the second block of this plan, some new movements were introduced into the program to create a stress load on the muscles to support their continued growth. These sets, reps, and tempo have also been adjusted to make each set of each workout a little more challenging. nervous system and muscles. This means that the second block of the plan is mentally and physically more difficult, but stay focused and try to give your best in each set to the best of your ability. And you will be amazed at the results you can achieve in increasing strength, muscle growth and improving body contour.
The final week's workouts are tabulated below, and while they consist of the same exercises in the same order as the first week of the block, the sets and reps are changed again. This means that every time you come to the gym, you will give your muscles a new stress load that they are not used to, because this is the only way to maintain the progress of your results.
- Horizontal bar and parallel bars.
- Elevation: a chair or bench in the park.
- Dumbbells (can be replaced with water bottles).
- Jump rope.
- Resistance band or training loops (if available).
The program is designed for beginners. If you are at an advanced level, start with weeks five or nine.
How much to exercise and rest between sets
Exercise three to four days a week. Together with warm-up and stretching, the workout will take about 40 minutes. Don't skip workouts, even if: moderate exercise will ease your condition.Rest 45 seconds between sets, and between exercises until breathing is restored, but no more than two minutes.
If you can't complete the target number of reps, that's okay. Do as much as you can, and try to do a little more each workout.
When to move to the next stage
All people different levels preparation and its own characteristics. For example, push-ups may be easy for you, but on the 15th jump squat your muscles will fail.
Move on to the next week when you can fully complete the previous one. If some exercises are easier, increase the number of repetitions.
How to warm up
Before starting the exercises, you need to warm up a little:
- Do a joint warm-up: twirl your limbs, bend and turn your head and body. Special attention Focus on previously injured areas. Do it gently and carefully.
- Do four cardio exercises. The specific quantity will be indicated below warm-up exercises for every month.
Jumping jacks
Burpee
Rock climber
Running in place
Weeks 1–2
Warm-up
Jumping jacks, burpees, rock climbers and running in place. 20 repetitions of each exercise at medium intensity.
Training program
- Standing dumbbell swings (you can use water bottles) - 3 sets of 15 reps.
- Eccentric pull-ups - 3 sets of 5 reps.
- Push-ups - 3 sets of 10 times.
- Reverse push-ups on a chair with legs bent- 3 sets of 8–10 times.
- Air squats - 3 sets of 20 reps.
- Floor pelvic raises - 3 sets of 20 reps.
- Calf raises - 3 sets of 20 reps.
- Press raises - 3 sets of 10–15 reps.
- Hanging on the horizontal bar with shoulder blades retracted - 3 sets of 5–10 reps.
If you don't have dumbbells, use 1.5-2 liter water bottles. Slowly raise your arms to the sides to shoulder level, but not higher, lower to the starting position and repeat. Elbows slightly bent, palms facing down. Then lower your arms just as slowly.
Eccentric pull-ups
In push-ups with wide arms, the emphasis shifts to the pectoral muscles. The rules of execution are the same as for regular push-ups.
Place your hands so that your index fingers and thumbs are on the floor, positioned at 90 degrees. It’s as if a diamond forms between the hands. The rest of the rules are the same as in regular ones.
Hang on the horizontal bar with an overhand grip and squeeze your shoulder blades together. Raise your legs and touch your toes to the horizontal bar, return to the starting position. You can bend your knees slightly and move your shoulders back.
Lie on your back, raise your straight legs and arms at an angle of 45 degrees from the floor. As you exhale, lift your legs, lift your shoulder blades off the floor and try to reach your toes with your fingers. Lower yourself to the starting position (arms and legs at a 45-degree angle) and repeat.
Straight and side plank
Get into a straight plank position, then lift one arm off the floor and move to a side plank. In the side plank, the body is in one line, with one foot resting on top of the other.
Weeks 11–12
Warm-up
Jumping jacks, burpees, rock climber and running in place: 20 seconds each intense exercise, 10 seconds rest, two circles (4 minutes). Rest before full recovery breathing and 100 jumping ropes.
Training program
- Classic pull-ups - 3 x 10 times.
- Pull-ups with a narrow reverse grip - 3 x 10 times.
- Classic push-ups - 3 sets of 20 reps.
- Incline push-ups with feet on a bench - 3 sets of 10 times.
- Dips - 3 sets of 5 reps.
- Wall Support Pistols - 3 sets of 8-10 reps for each leg.
- Elevated jumps - 3 sets of 20 times.
- Raises of the pelvis with one leg on an elevation - 3 sets of 20 times.
- Bicycle crunches - 3 sets of 15 times.
Place your feet on an elevated platform and do regular push-ups.
Leaning on the bars, extend your body in one line, lower your shoulders. Lower yourself until your shoulders are parallel to the floor and push yourself up. When the body is tilted forward, the triceps are more loaded, when the body is straight. Do not fall below the parallel of your shoulders with the floor, this can injure the muscles and ligaments of your shoulders.
Squat on one leg, do not curl your knee in, use a wall or counter for support.
Box jumping
Find a stable elevation: a stable chair, a bench in the park, make sure that in case of a fall you will not collide with sharp or hard objects. Straighten up completely at the top; if the chair or cabinet is high, watch your hands: you can hit your hand with a swing and break your finger (tested on yourself).
Lie on your back, lift your shoulder blades and legs off the floor, fold your arms behind your head. Touch your elbow to the opposite knee, then perform the exercise in the other direction. Do not lower your legs and body to the floor until you complete the set.
Weeks 13–14
Warm-up
Jumping jacks, burpees, rock climbers and running in place according to the Tabata protocol, four circles (8 minutes), rest two minutes and 100 jumping jacks.
Training program
- Classic pull-ups with a straight grip - 3 sets of 12–15 reps.
- Pull-ups with a narrow reverse grip - 3 sets of 12–15 reps.
- Classic push-ups - 3 sets of 20–25 times.
- Raising arms with a towel - 3 sets of 5 times.
- Handstand next to a wall - 3 sets of 30-60 seconds.
- Elevated jumps - 3 sets of 25 times.
- Pistols without support on the wall - 3 to 5 times for each leg.
- Raises of the pelvis with one leg on an elevation - 3 sets of 20 times for each leg.
- Leg raises to the horizontal bar - 3 sets of 10 times.
- V-shaped body lifts - 3 sets of 8 reps.
Raising hands with a towel
Stand in a prone position with your hands on towels or something else that will slide across the floor. Slowly and under control, spread your arms as wide as possible, but this way, you were able to bring them back. Keep your back straight, tense your abs and so that your lower back does not collapse.
Bring your arms back to the starting position and repeat.
This exercise will help you strengthen your wrists for handstand push-ups and overcome fear. Place a blanket folded several times close to the wall: it will be located under your head.
Place your hands on either side of the blanket (twice as wide as your shoulders), push your feet off the floor, and come into a handstand. It’s good if at first someone insures you. Time yourself and stand as long as you can.
Perform squats on one leg, you can put your hands on your belt or keep them in front of you.
Lie on the floor on your back, stretch your arms above your head, straighten your legs. Raise your body and legs and touch your toes to your feet. Return to starting position and repeat.
Weeks 15–16
Warm-up
Jumping jacks, burpees, rock climbers and running in place according to the Tabata protocol, four circles (8 minutes), rest two minutes and 100 jumping ropes.
Training program
- Classic pull-ups with a straight grip - 3 sets of 10 reps.
- Pull-ups with a narrow reverse grip - 3 sets of 10 times.
- Dips - 3 sets of 8 reps.
- Push-ups with hands off the floor - 3 sets of 8 times.
- Kipping handstand push-ups (classic, if possible) - 3 sets of 8 times.
- Burpees with jumping onto an elevated surface - 3 sets of 20 reps.
- Pistols without support - 3 sets of 8 reps.
- Pelvic lifts on one leg on a chair - 3 sets of 20 times.
- Leg raises to the horizontal bar - 3 sets of 15 times.
- V-shaped body lifts - 3 sets of 10–12 reps.
Push-ups with hands off the floor
As you exit the push-up, explosively lift your palms off the floor and move down again.
Find an empty space next to a wall. Look to see if there are any hard objects nearby that you could hit when falling. Place a blanket folded several times or a thick piece of foam rubber under your head.
Stand up, straighten your body in one line. Bend your arms and lower yourself into a push-up. With your head touching the floor, push yourself up and repeat.
A simpler version of rack push-ups is kipping push-ups. Here you partially push yourself up due to inertia, which makes the exercise easier. Lower yourself into a push-up, touching your head to the floor while bending your legs. Straighten your legs with a jerk, pulling yourself up.
During sudden movement, compression may occur in cervical spine spine. Therefore, do not perform the exercise if you have neck problems.
Burpee with jumping jacks
Do the classic burpee, but instead of jumping with an overhead slam, jump onto an elevated platform.
I want to train... Where should I start?
I am a coach, and I have heard these words many times. And it’s good that people strive to improve their bodies. After all, this will undoubtedly turn their lives for the better, their overall well-being will improve, self-esteem will increase, and their mood will become more positive.
But most people face such a problem as the abundance of varied workouts, sports programs. They are simply lost and don't know where to start. Take any fitness magazine, flip through it, read about workouts for beginners - you will become even more confused.
Should I do cardio? Are power training? Are the exercises suitable for bodybuilders? Are 3 workouts a week enough? Or do you need 5 times? Newbies have a huge number of questions. This article is unique: it contains answers to almost all questions, and also offers a sample training plan.
How to start working out in the gym?
- The program lasts 4 weeks. Its basis is strength exercises in the range of 8-12 repetitions, as well as a special diet. Since the program is intended for beginners, we introduce the diet only in week 3, so your diet will not change much in week 1.
Who is this workout for?
- For those who have not trained before, but want to take care of themselves now, get in good shape, burn the hated fat and change their lives forever.
- For those who used to train, but lost their shape due to a long break.
- For those who have a busy life and simply don’t have enough time to spend 2 hours in the gym.
- For those who don’t see results and are therefore disappointed in their training.
What will I get by taking this program?
If you man , then you:
- You will burn a lot of fat.
- Build muscles (chest, arms, back, thighs, buttocks, calves).
- Speed up your metabolism.
- Lay a great foundation for future training.
If you woman , then you:
- You will burn a lot of fat.
- Speed up your metabolism.
- You will tone the muscles of your arms, abdomen, thighs and buttocks.
What you will find in this program:
- Trainings take place 3 times a week. They are described in great detail, illustrating step by step what you will have to do in the gym.
- A guide to what to do next after finishing the program.
- The article talks about a very simple, but effective, nutrition plan. It will help you burn fat and look better.
Let's start!
Training program for beginners
If you haven't exercised in a while, or if this is your first time, your main goal for the first few weeks will be to learn the correct form for each exercise. Only after this can you be sure that you will get everything you need from the program. If you are used to isolation exercises (eg, biceps curls, calf raises), then you may feel that two exercises will not be enough for your workout. But the whole difference is what we do complex exercises, which involve everyone large groups muscles, which means they burn a lot of fat.
Training schedule:
1 Week
Monday
- Squats – 1 set of 12 repetitions, without barbell. Then 3 sets of 12 repetitions with a barbell (without extra weight).
Wednesday
- First, warm up the muscles for 3-5 minutes: jumping rope, jumping jacks, exercise bike, rowing machine.
- Deadlift – 3 sets of 12 reps with barbell (see Note #2).
- Pull-ups – 3 sets of 8 reps (see Note #3 if you can’t do chin-level pull-ups yet).
Note: Rest 60-90 seconds between sets.
Note #2: To perform deadlifts with a barbell, you will need to mount the barbell on something that is 15-20cm high to simulate the height of the barbell itself if it had weights on it. I suggest using step pads, stools, or plyometric boxes. The goal is to mimic the height of a real barbell rack.
Note #3: If you still find it difficult to do 8 pull-ups on the horizontal bar (this is normal for beginners), then there are several ways out of the situation. You can use a special pull-up machine; it makes it much easier to lift your body. But make sure that the exercise causes tension in the muscles, otherwise the point of the load will be lost. You can also do pull-ups using elastic straps: they need to be installed on a rack and secured under your feet. The last option is to have an assistant on hand to support your legs and help pull your body up.
Friday
- First, warm up the muscles for 3-5 minutes: jumping rope, jumping jacks, exercise bike, rowing machine.
- Squats – 1 set of 12 repetitions, without barbell. Then 3 sets of 12 repetitions with a barbell (without additional weight),
Note: Rest 60-90 seconds between sets.
2 week
Monday
- First, warm up the muscles for 3-5 minutes: jumping rope, jumping jacks, exercise bike, rowing machine.
Note: Rest 60-90 seconds between sets.
Wednesday
- First, warm up the muscles for 3-5 minutes: jumping rope, jumping jacks, exercise bike, rowing machine.
- Squats – 1 set of 2 repetitions, without barbell. Then 3 sets of 12 repetitions with a barbell (without additional weight).
- Bench Press – 3 sets of 12 reps with a barbell (no additional weight). If the barbell is too heavy for you, then take dumbbells of such weight that you can perform 12 repetitions.
Note: Rest 60-90 seconds between sets.
Friday
- First, warm up the muscles for 3-5 minutes: jumping rope, jumping jacks, exercise bike, rowing machine.
- Deadlift – 3 sets of 12 repetitions with a barbell.
- Shoulder Press – 3 sets of 12 reps with a barbell.
Note: Rest 60-90 seconds between sets.
3 week
Note: Add a very simple but effective diet this week. By this week you should have already learned the form and order of the exercises. If exercises still cause you difficulties, take your time. Just continue for the first 2 weeks and then move on to week 3. This week 2 new program elements are added:
- simple but effective diet
- additional weight on the bar (only if you feel ready)
If you have successfully completed the first 2 weeks and feel sufficiently strong, then it’s time to add weight. You should add just enough so that doing 12 reps causes tension in the muscles. Notice I said 12 reps! Not 13 or 14 (the weight will be insufficient for this number of repetitions). The last few repetitions must be performed with force so that the muscles tremble from the load. It is important to comply CORRECT form performing the exercise. Understand that if you do a disorganized shoulder press, and even 12 repetitions, the weight will be too high. Proper execution matters much more than weight. Of course, you yourself will come to the right decision on choosing the weight, by trial and error. But I would recommend that you add about 7 kg to each end of the bar (14 kg in total), and then go by your own feelings.
Monday
- First, warm up the muscles for 3-5 minutes: jumping rope, jumping jacks, exercise bike, rowing machine.
- Shoulder press – 1 set of 12 repetitions, only with a barbell. Then 3 sets of 12 repetitions with additional weight.
Note: Rest 60-90 seconds between sets.
Wednesday
- First, warm up the muscles for 3-5 minutes: jumping rope, jumping jacks, exercise bike, rowing machine.
- Deadlift – 1 set of 12 repetitions, only with a barbell. Then 3 sets of 12 repetitions with additional weight.
- Pull-ups on the horizontal bar - 3 sets of 8 repetitions.
Note: Rest 60-90 seconds between sets.
Friday
- First, warm up the muscles for 3-5 minutes: jumping rope, jumping jacks, exercise bike, rowing machine.
- Squats – 1 set of 12 repetitions, only with a barbell. Then 3 sets of 12 repetitions with additional weight.
- Bench press – 1 set of 12 repetitions, only with a barbell. Then 3 sets of 12 repetitions with additional weight.
4 week
Well, here it is week 4. We are almost finished with our program. Take a good look at your notes from last week (you took them, right?), maybe you'll Should I add or, conversely, subtract additional weight? If you lack strength and endurance, then you should lift less weight, but if you feel that doing 12 repetitions is not difficult for you, then be sure to add more additional weight.
Monday
- First, warm up the muscles for 3-5 minutes: jumping rope, jumping jacks, exercise bike, rowing machine.
- Deadlift – 1 set of 12 repetitions with a barbell. Then 3 sets of 12 repetitions with additional weight.
- Pull-ups on the horizontal bar - 3 sets of 8 repetitions.
Note: Rest 60-90 seconds between sets.
Wednesday
- First, warm up the muscles for 3-5 minutes: jumping rope, jumping jacks, exercise bike, rowing machine.
- Squats – 1 set of 12 repetitions with a barbell. Then 3 sets of 12 repetitions with additional weight.
- Bench press – 1 set of 12 repetitions with a barbell. Then 3 sets of 12 repetitions with additional weight. If the barbell is too heavy for you, then take dumbbells of such weight that you can perform 12 repetitions.
Note: Rest 60-90 seconds between sets.
Friday
- First, warm up the muscles for 3-5 minutes: jumping rope, jumping jacks, exercise bike, rowing machine.
- Deadlift – 1 set of 2 reps with a barbell. Then 3 sets of 12 repetitions with additional weight.
- Shoulder press – 1 set of 12 repetitions with a barbell. Then 3 sets of 12 repetitions with additional weight.
Note: Rest 60-90 seconds between sets.
What to do after finishing the 4-week training program for beginners?
After completing the program for beginners, we prepare for further intensive training. You have managed to prepare an excellent base, but there is still a lot of work to be done.
At the very beginning of your sports journey (1-9 months) you will see the greatest progress in the development of strength qualities. It will be very effective to add 4.5-9 kg of additional weight each workout (especially when squatting with a barbell). You will be able to observe the transformation of your body, and your good health and excellent mood will give you many pleasant moments! Your muscles will grow, your body contour will become more defined and pronounced.
That is why, after finishing the training program for beginners, start strength program. And if your goal is to gain muscle mass, then pay attention to bodybuilding. You will see great results!
When you first go to the gym, you don't know what to do. There are a lot of exercise machines, pumped-up guys and fit, slender girls walk around. You are lost. In this case, a training program for beginners will help you!
Start of classes
Starting a workout at the gym is not easy. This is a whole world of weights and muscles, strong people.
Usually the program is prepared by the trainer of the fitness club you came to. The service is paid. We recommend that for the first time (for a month) you take individual training so that your trainer gives you the correct exercise technique.
Training in the gym for beginners is an unsafe process, because the body is not yet accustomed to the load. Therefore, at first it is better to practice under supervision.
It is important not to be shy to ask questions. You can ask for help from any coach working in this club or from the administrator if you are completely at a loss. Of course, only your trainer will advise you on the intricacies of your program, but another specialist can easily answer the question of how to use the exercise machine or where to drink water.
To correctly create a program, the coach must know:
- Human anatomy, features of muscle functioning, their location, dangerous moments.
- The basics of creating programs in various areas: for gaining muscle mass, for losing weight, for increasing strength, and so on.
- Know the technique of exercising most training elements, understand why this or that exercise is being done.
- Ideally, the coach has a specialized higher education.
What usually happens in the gyms: a person comes to study after reading on the Internet different advice. Often with already ready-made program, which no one adapted to his individual characteristics. It's good if this person asks the trainer to show each exercise. Usually people try to get by exclusively with video tutorials. This is the wrong approach!
Remember that everything that is universal cannot be perfect. For the general reader, we can only give an approximate program that can be used as a basis. But top scores achieved through individual work.
Creating programs for beginners
Today there are a lot of fitness clubs around the world. Each of them has several trainers. Some clubs have serious requirements for selecting a candidate instructor. But there are also unscrupulous owners of sports establishments who select only according to appearance, without paying attention to experience, knowledge, education.
For beginners, bodybuilding is a whole world in which you want to quickly achieve everything and try everything. Beginners think like this: in order for muscles to grow faster, you need to work with large scales. Their muscles are not ready for this, as a result of which people get injured and quit the gym forever.
Principle 1: Graduation is the basis of safety
Training programs for gym newbies must take into account unpreparedness human body. It happens that inexperienced trainers will load you into the very first training session, forcing you to do 3 sets of 10 repetitions of basic exercises (sometimes they will run both squats and bench press in one day).
And all this is done with weights, at the limit of your strength.
What's the result:
- For a week after training, you cannot bend or straighten your arms and legs.
- Your temperature rises due to extensive inflammation in the muscles.
Will you still have the desire to train further after this? Few have.
The beginning of training in the gym should always be gradual!
Throughout the training, it is necessary to observe the beginner as he works with the proposed weights. The selection of weights in this case is very dynamic. A seemingly light weight may turn out to be heavy and vice versa. You need to keep your finger on the pulse all the time, notice everything in time.
The first month you should not give a beginner hard exercises. It is necessary to gradually accustom his muscles to work.
Workouts for beginners in the gym should consist of 5-6 exercises, each of which no more than 2-3 approaches. Basic exercises you need to start with 2 approaches.
The first week should be gentle so that the beginner can come to the next training session. If you immediately load his muscles, he will take a week to recover, and this cannot be allowed. The first workout should be introductory, not killer.
Principle 2: Base first
Usually guys come to the gym to increase their muscle size and become pumped up. They need a mass training program for beginners. It should include basic exercises.
For example, here is a basic training program for beginners:
- Cardio 5-7 minutes (running).
- Bench press: 2 to 10.
- Lying dumbbell flyes: 2 to 10.
- Arm extension on the block: 2 to 10.
- Dumbbell overhead press: 2 x 10.
- Press: 3 to 10.
- Cardio 5-7 minutes (exercise bike).
- Squats with an empty bar: 2 to 10.
- Leg press in the simulator: 2 to 10.
- Seated dumbbell press: 2 to 10.
- Bar row to chin: 2 to 10.
- Press: 2 to 15.
- Cardio (running) 5–7 minutes.
- Hyperextension 2 to 15.
- Traction upper block: 2 to 10.
- Lower block pull: 2 to 10.
- Biceps curls with a bar: 2 to 10.
- Hammer: 2 to 10.
- Press: 3 to 10
In the first week you need to do 2 approaches. In the second week, you can add a third approach to all those exercises where there were 2 of them.
Of course, with careful attention from the instructor, everything will be fine, the person will be able to heal his back. But in some cases there is no such control; most beginners go to the gym on their own. Newbie and deadlift– an explosive mixture, the explosion of which leaves an injured lower back.
The same applies to squats. Incorrect technique, haste in choosing a weight - and now the newbie is already at an appointment with a neurologist.
Why doesn't the program work?
It also happens that a well-designed program does not lead a person to his dream. 3 months have passed, and the weight is still at an undesirable level, the biceps are not the same volume, the bench press has not increased to 100 kg.
All this can be for two reasons:
- The program does have errors.
- The problem is not with the program, but with the newcomer.
We have already talked about the first part of the question. Now let’s briefly look at what depends on the beginner himself.
- Quality of training, discipline, following recommendations.
- Complete nutrition.
- Sufficient healthy sleep.
How responsibly a beginner approaches training determines 70% of success. Remember this! And the gym and trainer are just good helpers and stimulants.
So, you want to significantly increase muscle mass and create ripped abdominals? Here is a step-by-step introduction to the iron game that will help you get started right. Don't expect miracles to happen overnight. Building a body takes time, concentration and consistency.
This simple and straightforward training program for beginners will gradually introduce you to the basics of bodybuilding and give you a solid platform for further development. Good news is that it is in the first 6-12 months that you will see the most significant results.
However, it is very important that you immediately learn how to perform the exercises correctly and follow basic rules safety to make sure you don't get injured when the load increases.
Training
Building a body takes time, concentration and consistency.
If you are a beginner, you may want to train more frequently than intermediate and advanced athletes. The reason is simple: when you have a lot of experience, you know how to tense your muscles more and can cause more harm, from which it will take a long time to recover. Beginners, in turn, have sore muscles, but they recover faster, since muscle damage is not so serious.
If the word "damage" makes you wince, don't worry. For a bodybuilder, moderate muscle damage is beneficial as it forces the body to recover and overcompensate (grow) a little to prepare for future training. This is the essence of bodybuilding - a constant cycle: one step back, two steps forward, which is repeated over and over again, week after week.
If you keep this in mind, it becomes clear why rest and sleep are so important, since it is at this time that the body takes those two steps forward.
So instead of training each muscle group once a week, you can start with two workouts a week and work your way up from there. Moreover, we are going to divide the body into two days: top part body except abdominals first day, Bottom part body plus abdominals on the second day. Since we intend to train each muscle group twice a week, this means that we can arrange the first and second days on Monday and Tuesday, for example.
We then repeat Days 1 and 2 again on Thursday and Friday, leaving Wednesday and the weekend for rest and relaxation. Next week you start all over again on Monday, that is, the first day and so on.
We want to give you the basics, so we'll focus mainly on classical exercises. Once we master these more simple exercises, we'll take it to the next level with a new focus on more complex, multi-joint exercises. It's more important now to learn how to perform the exercises correctly and get the right feel for each exercise than to lift as much weight as possible.
Some exercises, such as lat pulldowns and most dumbbell lateral raises, are especially difficult to get working. the right muscle if you use too heavy weight. Start easy; choose a weight that you can lift correctly 10-12 times and increase the load as you master the technique. Track your workouts - write down the weights and number of repetitions in a notepad or in a special training diary so that you can refer to them later.
When performing exercises such as high pulldowns or dumbbell lateral raises, it can be especially difficult to get the desired muscle to work if you use too much weight.
Sample training program
Monday (top)
Hack squats
Tuesday (bottom)
Wednesday: Rest
Thursday (top)
Friday (bottom)
Saturday: Rest
Sunday: Rest
Diet
To maintain your new, more active lifestyle, you need to reconsider your daily diet. There is no single type of “perfect diet,” but there are general recommendations, which you can use whether you are a skinny teenager or over 40 and overweight.
Avoid junk food. Believe me, this is your most important step. Fast food, candy, soda, and other crap not only give you enough calories to turn you into a Michelin man, but they also fill you up with empty calories that keep you from getting the nutrition you really need!
This is a big mistake, as fiber is essential to keep your digestive system in shape. You need a stomach that can handle your new, more intense nutritional needs, so make it a habit to get fiber in every meal (except meals immediately after workouts).
The importance of water cannot be overstated. If you are dehydrated, you cannot function properly. Negative effects range from lethargy and fatigue to headaches and nervous breakdown. Make sure you drink enough water, not coffee or soda, throughout the day, even on non-workout days.
Try dividing your meals into several small portions
Many bodybuilders aim to drink around 4 liters of water per day, but you'll likely need to consider your body weight, climate and activity level.
Try dividing your meals into several small portions. This will help you stabilize your blood sugar levels and ensure a constant flow of nutrients into your body.
Avoid eating carbohydrates late at night. - This is the main source of energy for training, they work in much the same way as gasoline in a car.
However, unlike a car, you can't fill the tank full and leave it until the morning. Instead, large portions of carbohydrates overnight will be processed by the body and stored as body fat unless there is an immediate need for additional energy.
To continue the car analogy, in the morning you will have an almost empty tank, but you will have gained some fat. If you're craving a late-night snack, choose something that's all protein, since the protein won't be stored as fat and will provide additional building blocks while your body recovers, or sleeps.
Your goal now is to clean up your diet and establish the habit of writing down everything that goes into your body every day. We'll dive deeper into strategies for gaining or losing weight in the next level, but let's start by establishing some kind of starting point for ourselves.
First, keep a diet journal that you can use on a daily basis. This could be a section in your training diary, or a “digital assistant”, or a small notepad that you carry in your pocket.
In any case, it should have columns - when, what, calories. If you want to make your life easier later on, you can also separate columns for proteins, carbohydrates and fat.
Your next step is to start writing down everything you eat throughout the day. Look after yourself so as not to deceive yourself, if you ate a chocolate bar, write it down immediately so as not to “forget” about it later.
Manufacturers often try to make their products appear lower in calories by using tiny portions. Recalculate calories to match your actual serving size. It seems to me that anyone who honestly believes that there are only two servings in a half liter of juice is a strange person.
To count calories in unpackaged foods, such as fruits and home-cooked foods, buy a calorie counting book that gives approximate information based on the weight or volume of the food. Choose a book that takes into account the content of proteins, fats and carbohydrates in different types food.
Keeping track of your eating habits will help you resist the urge to eat unhealthy foods, simply because you are now forced to face the reality of how many calories each meal adds. Ignorance may indeed be bliss, but ignorance will not help you get a great body.
To continue to improve your diet, follow the basic recommendations outlined earlier in this section. Simply put, clean up your diet and establish new, healthy eating habits to prepare for a more advanced level. We present to your attention a clear diet plan for those who are active in the gym and want to build muscles.
Sample diet
1st meal
1 cup
5 proteins
1 banana
1 glass
2nd meal
1 serving
2 cups
1/2 cup
3rd meal
Muesli
1 bar
1 small apple
1.5 cups
4th meal
1 jar
1 glass
5th meal
Protein cocktail
1 glass
Supplements
Sports nutritional supplements can help you in your efforts. Proper use of supplements will not only provide you with all the necessary substances, but will also give you additional strength, speed of recovery and prevent injuries.
However, sorting through what seems like an endless list of supplements seems like an impossible task for experienced bodybuilders and downright daunting for newbies.
What works? What is just a bubble and marketing nonsense? And once you figure out what really works, which brand should you choose? Take advantage of a great deal from a company you've never heard of and risk disappointment, or choose a major brand and end up broke?
These are all serious questions and we will deal with them over time, but let's start simple. If you are a beginner, there are two supplements you should definitely have. In an ideal world, you wouldn't need this either, but in reality, it's hard to get everything you can from food alone.
I'm talking about the two main bodybuilding supplements: multivitamin/mineral tablets and extra protein.
Multivitamins/Minerals
This is the most basic and most important supplement in your arsenal. In order for your body to function optimally, it needs , and unless you spend a lot of time planning and preparing every meal of the day, making sure no nutrients are destroyed in the cooking process, you need to take additives.
It's not much fun, but if you are forced to choose only ONE supplement, then this should be your choice. Multivitamins/minerals can come in the form of syrup, tablets, capsules, or even a combination of tablets and capsules. The choice of supplement form is yours, but be careful with hard tablets.
Some tablets are so hard that they do not dissolve completely in the stomach and never provide 100% of the possible benefit. It makes sense to test hard tablets by soaking them in a warm (but not hot) vinegar solution for 30 minutes or so. If the tablet has dissolved or at least softened, it will be fine, but if it is still rock hard, you have probably purchased a counterfeit.
There are hundreds, if not thousands, of brands offering multivitamins/minerals. Choose a reasonable price from a reputable company. It is also important to find a supplement that contains all or almost all of the essential minerals and vitamins in the recommended daily dose.
You will find that manufacturers vary slightly in the composition of their products, but never mind if you find a composition that is close to your mineral and vitamin needs. Take your multivitamin/mineral with breakfast to make sure you don't forget about it.
Protein supplements
The main purpose of consuming protein supplements is to provide your muscles with additional “building material”. As mentioned earlier, muscle needs protein to help it repair and grow, so your diet must meet this increased protein requirement. However, it is often difficult to get enough protein in regular meals throughout the day.
This is where supplement protein comes into the picture. The most common form of protein supplement is a simple powder that you mix with milk or water in a mixer or blender, but you can also buy pre-made drinks and protein-rich sports bars (not to be confused with sugar-laden energy bars). You can even buy protein-fortified pasta and other foods. For now we will discuss regular powder.
There are three main types of protein powder, although last years the boundaries between them have blurred. Here are the basic formulas:
- : Powders with a high content of high-quality protein and carbohydrates. Very high in calories and suitable for naturally thin people who have problems gaining weight.
- Meal replacement drinks: a relatively balanced combination of proteins and carbohydrates with a moderate amount of calories. A convenient product for those who need to eat, but don't have time to prepare a real meal.
- Pure Protein Drinks: they contain no or almost no carbohydrates and consist entirely of proteins. Low calorie content; serving can contain 40 grams of protein and 200 calories or less, so it's a great choice for stockier people who don't want to add calories but still get the protein they need.
If you are thin and cannot get enough calories from regular food, buy it and try to consume it as much as possible between meals. As the name suggests, meal replacement drinks are great if you're constantly on the go and don't have time to prepare a real meal.
Last but not least, pure protein drinks can be consumed as a snack, to boost the protein content of your breakfast, or right before bed to help your body grow.
No matter what type of protein drink you buy, don't get into the habit of skipping meals and drinking a protein drink instead. Supplements are just that: supplements; Your main source of nutrition should be healthy, good quality food!
Transitioning to a new environment is always a challenge. There are concepts and unwritten rules that everyone except you takes for granted. Don't worry, you'll get the hang of it over time.
When you choose gym, make sure you choose a room that you feel comfortable in. Take your time - walk around the gym, look at the equipment, see how many people go to the gym, what kind of people come. Also make sure you have a short commute to the gym. If you have to spend 30 minutes commuting one way, chances are you'll start making excuses not to travel to your workouts.
If you are not sure what exercises to do, hire personal trainer to make sure you are doing everything correctly. The key to success and the absence of injuries is to master the correct technique; it is better to learn correctly right away than to relearn it later. Many gyms offer a couple free classes with a coach, take advantage of this opportunity!
When you choose a gym, make sure you choose a gym that you feel comfortable in.
Learn etiquette gym. Let others use the machine between your two sets, wipe sweat off the machines, remove the plates when you're done, and don't chat with people while they're doing the exercise. Leave your pager and cell phone in your locker. And pay attention to personal hygiene - no one likes a guy who smells like an animal.
Make sure you get enough sleep. Most growth happens in your sleep, not in the gym, so don't deprive yourself of growth by skimping on sleep. Another obvious plus good night- If you get enough sleep, you have more energy and can train better, which will increase your workout performance. On the contrary, a person who is chronically sleep-deprived is exhausted before he even steps into the gym. Such a person may even get injured due to lack of mental concentration.
Remember, your body doesn't care what day of the week it is, so adjust your schedule to suit your needs. One word of caution: try to exercise when you feel energized. Early risers usually have no problem with early training, but night owls probably have great benefit will bring evening training.
If you're a beginner, your goal is to learn how to lift correctly, not a lot. In addition to doing it correctly, there are some safety rules you should follow to reduce your risk of injury now and in the future.
Hire a personal trainer or work out regularly with a friend so they can monitor whether you are putting yourself at risk of injury. There are several benefits - someone who knows you can understand when you do or don't need a helping hand, and last but not least, you don't have to go to the first person you come across who may have attention span issues.
Avoid overstraining your joints like the plague. Achieving a full range of motion during an exercise is correct, but overloading a joint beyond its natural capabilities is asking for trouble. In most cases, this is not even a conscious action.
A classic example is . We constantly see people who sit for just a couple of seconds after completing a set of exercises. Their thigh muscles are on fire, so they relax the muscles, take a few breaths and stand up. No harm done here, right? Wrong, the whole exercise puts a huge load on the knee joints virtually without any muscle support.
Exercise regularly with a friend so they can monitor whether you are putting yourself at risk of injury
Of course, it doesn't cause any direct pain, so people don't consider it a problem until the day they get to such a weight that something in the body breaks down. That's when the pain is more than enough. This applies to the elbows, wrists, shoulders and almost all joints.
If you perform calf presses on a classic leg press machine, always use the safety stop. They won't interfere with your calf work, but if your foot slips off the plate, you'll be pretty glad you did. IN otherwise A few heavy discs with sharp metal edges will fall on you and you can say goodbye to your kneecaps.
Learn to voluntarily contract your abdominal muscles and keep their middle part tense. This will help you stabilize your torso and avoid unnecessary strain on your back. Remember that staying injury-free is an important step towards long-term success. Make it a habit to always tense up when bending, pressing, or lifting weights, especially during overhead exercises such as the standing press.
Don't forget to use correct technique lifting weights (back straight, knees bent, abdominal muscles tense) when removing and putting on discs. Just because it's not an exercise doesn't mean you can ignore safety rules when handling 20kg plates. Also monitor disk capture. If your palms are sweaty, you risk dropping discs on your feet and breaking your toes if you don't dry your palms first.
Some people like to use a monkey grip, which is to hold the bar without gripping it. thumb. This is a bad idea for two reasons. When you bench press, you are forced to tilt your arm back to prevent the bar from slipping out of your hand and decapitating you.
Unfortunately, this means that the bones in your forearm and hand will rub against each other, which can become quite painful if it becomes a habit. Secondly, there is a chance that a part of the barbell, which weighs over 80 kg, will hit your front teeth. This is quite a memorable event and it will leave a deep impression.
The right attitude
Work, family obligations, and plain old laziness are the pieces of life that will keep you away from your scheduled gym sessions. Don't get me wrong, your kids' school play is important, but there's a big difference between the rare exception and constantly skipping practice when the gym falls down your list of priorities.
As has been said many times, focus and consistency are extremely important in the bodybuilding process, so I will share with you a few tips on how to properly tune your mind.
Your first step is to define your long-term goal as specifically as possible. “Being fit” is not a clear enough goal. What exactly do you need? Gain weight in the form of quality muscles? Get rid of fat? Exactly how much more or less is a kilogram? Increase your strength? In that case, how much?
You need to establish exactly what level you want to reach and how you will measure success. Be realistic about how long it will take you and write it down as a target date. If you're a beginner, this may be difficult to estimate, but try to anticipate and leave some slack for the estimated time frame.
Once you have determined the goal and time frame, set a few milestones, such as once a month, as milestones. This helps make the end goal less daunting, since increasing the load by 5 kg each month is quite realistic, while increasing the load by 40 kg by April may seem illusory and discouraging. For added motivation, you can give yourself a small reward each time you achieve your goal.
Concentration and consistency are important conditions for success in bodybuilding
Another important part of having the right attitude is positive thinking. Of course, it has become a cliché, but that doesn't make it any less true. If you start a diet and think you won't lose a kilo, what do you think will happen? Most likely, within a week you will be eating pizza and washing it down with beer. Fortunately, this also works in the opposite direction.
Arnold was an extremely successful athlete not only because of his grueling daily training, but also because he strived to win. In his mind he was already winning before he stepped on stage, and as history shows, that is exactly what happened time after time. You can use this technique to achieve what you want everyday life matches your plans.
At the beginning of each day, close your eyes and think about how you want to live it. One by one, imagine your healthy meals (picture yourself skipping donuts at a meeting), how you go to the gym, what you will do during your workout and how you will feel, and end with how you will go to bed on time .
The more details there are, the better. Repeat this exercise whenever you are tempted to put off your workout or otherwise deviate from your plan.
