An effective program for men in the gym: tips for beginners

You can achieve high results only by adhering to a clear action plan. This also applies to sports.

A gym training program for men is a “road map” that will lead to your goal.

The training plan for beginners will be approximately the same, regardless of whether the novice athlete wants to lose weight or build muscle mass. Perhaps, in the first case, the program will additionally include cardio exercises aimed at more active fat burning.

What is better to choose: a universal complex or create an individual one?

The main rule of successful training is that there is not and cannot be a universal program for everyone. Many beginners try to copy the training plan of Schwarzenegger or other famous athletes, forgetting about the individuality of each body. In practice, these do not become universal because they are not able to provide the desired result.

The sports training program for the gym must be built individually, and changes must also be made as experience is gained. As a guide, you can take examples of training that are presented on the Internet. Below we list the main features of a proper training plan:

1. You should not copy exercises, their sequence and alternation from famous personalities - always take into account the capabilities and preparation of your own body.
2. Adjust the training plan at the same frequency (approximately once every 1.5-2 months). Otherwise, the muscles will quickly adapt to the load, and the previous effective program will be practically useless.
3. When choosing an indicative program from the Internet, you need to decide on the main goal - you need to “dry” and gain weight. Depending on the choice, the loads will differ.
4. Don't ignore cardio exercise. Even the most effective training option will be dangerous without a proper warm-up - 15-20 minutes of cardio allows you to effectively stretch your joints, warm up your muscles and prepare your respiratory system.
5. An individual training program should be built on the basis of a comfortable schedule. For example, a standard workout plan for a bodybuilder (5 times a week) is definitely not suitable for an office worker, as it will quickly lead to fatigue and overtraining.
6. It is also important to plan not only the sequence of exercises, but also the menu before/after active training. This rule applies to both regular food and sports nutrition.
7. Free weights are always more intense than a machine. When working with a classic barbell or dumbbells, more muscle groups are used than with an isolating load on a similar machine.
8. Emphasis on basic exercises, isolating exercises only to improve lagging muscles.

Note! The listed rules apply to any training program for men, regardless of sporting goals.

Be sure to check out: Exercises and programs for losing weight in the gym Circular training: basic rules of training for girls The most effective complexes for working out the hips and buttocks Where to start training in the gym: instructions for beginners

MEDICAL BALL THROWS

One of the most unusual and extremely effective exercises for the abdominal muscles. Medicine ball work is a great workout for your core, getting your abs working efficiently and adding great cardio to your workout routine.

If this exercise is not yet familiar to you, then pay attention to the essence of its implementation in this video:

How can a beginner organize classes without a coach?

Experienced athletes can easily create a suitable training program. Beginners can also do this task if they follow the following rules:

1. Preparation of a training plan. At the beginning of any lesson there should be a warm-up (about 15 minutes), 2 ligaments for the main muscle group (for example, legs, back), 2-3 exercises for secondary muscles (for example, biceps, triceps) and a cool-down (5-10 minutes) . If you are focusing on weight loss, you need to leave at least 20 minutes for cardio after standard strength training.
2. Setting the frequency. Weakened muscle groups can be trained twice a week with an even break to ensure proper rest for the body.
3. Selection of suitable exercises. To begin with, you should choose basic loads or options on simulators. Isolation exercises are added gradually and last to control lagging muscles. The specific list of exercises depends on the availability of specific exercise machines and special equipment in the selected gym.
4. Determining the number of approaches. The basic number of individual sets for large muscle groups should be 12-15 (3-4 exercises, 3-4 sets). For the first set, a fairly heavy weight and reduced number of repetitions should be used, and subsequent repetitions should be gradually increased.

Abdominal exercises should be added regardless of the training day, since this area recovers quite quickly.

How to create your own exercise plan for the gym

What to consider

To correctly draw up a lesson plan without the help of a specialist, it is worth considering several rules. Basic recommendations include the following:

1. A training session, regardless of the specific goal, should begin with warm-up exercises to warm up all muscles and joints. This preparation is important for preventing injuries and sprains. The ideal option for a comprehensive warm-up of the whole body is cardio lasting 15-20 minutes. For optimal preparation of the ligamentous apparatus and joints, it is necessary to practice rotating movements of the head, limbs, pelvis, etc.
2. After finishing the warm-up, perform basic exercises for the legs and move on to loading the back and pectoral muscles. Lastly, pay attention to pumping up your abs.
3. At the end of the main workout, do a quality cool-down, which will relieve tension and promote accelerated muscle recovery.

Note! There is no need to regularly perform the same set of sports exercises, because... any muscles quickly get used to the monotonous load. Try to change your usual lesson plan once every 2 months.

How to choose the right loads

A common mistake made by beginners is to actively overload during their first workouts without following the correct technique and a reasonable weight ratio. Any activity should be introduced gradually so as not to cause too much stress for the body.

Start training by working with your own weight - classic pull-ups, push-ups, and squats will be good to start with. To set the optimal weight on exercise machines, use the simple rule of experienced athletes. With the selected weight, you must technically perform 20 repetitions of the exercise and no more.

Don’t forget about contraindications and health problems

The number of medical contraindications increases when working with heavy weights. For general strengthening training in the gym, there are significantly fewer restrictions. You should not start training if you have:

• serious pathologies of the heart and blood vessels;
• oncology;
• recent injuries to the skull and extremities;
• systemic dysfunction of the musculoskeletal system.

Note! In these cases, only physical therapy exercises are permissible after consultation with the attending physician.

CrossFit classes are not recommended if you have asthma, epilepsy or high blood pressure. Also, before going to the gym, consult with a trainer during a trial lesson - list your existing health problems and sports goals. A specialist will be able to guide you on an acceptable level of load.

Purpose and motivation

At a young age, it is quite difficult for men to adhere to the regime due to falling asleep late, alcohol, meetings with friends, etc. That is why when visiting the gym you need to set realistic goals that will correlate with your schedule and body capabilities. You shouldn’t expect all your abs to appear after just a couple of workouts; your body needs time to make noticeable progress.

Older men with no experience in sports training are less amenable to training, and their muscles respond more slowly to training. In this case, it is worth being patient in order to form the right habits regarding exercise and nutrition.

The main goal at any age is to enjoy and benefit the body from training in the gym. Then changes in the body will appear much faster.

Which material will be better

Modern sportswear manufacturers use natural and artificial fabrics, but more often they prefer a material made from a mixture of fibers. What fabrics are popular:

• cotton - clothes made from cotton are considered hypoallergenic, so all children's clothing is most often made from this material. Cotton perfectly absorbs moisture, allowing the skin to breathe. The main disadvantage of cotton is that clothes quickly lose their original shape, so it is often combined with other materials;
• polyester is a synthetic fabric that is breathable, absorbs moisture, does not wrinkle, and is practical to use. Sports items are washed frequently, and polyester, unlike cotton, does not lose its original color and shape;
• elastane - a synthetic material that has the ability to quickly stretch and return to its shape. As a rule, swimming trunks for the pool are made from elastane, since this material repels water and absorbs sweat. Some manufacturers indicate Dorlastan or Lycra on the label instead of elastane;
• saplex - a material similar to elastane, but also soft to the touch, like cotton fabric;
• polyamide material is strong, wear-resistant, durable, thanks to its unique weaving and porous surface. Lets air through, allowing the body to breathe freely during training;
• Dazel is a fabric that was invented specifically for sports. Things made from this material allow air to pass through, absorb moisture, do not stretch, and do not lose their original color. In such clothes it is comfortable to engage in active sports.

What fabrics are best to choose from? Material for sportswear must meet the following requirements:

• it should allow the skin to breathe;
• excess moisture should be absorbed;
• sportswear stretches and takes on its original shape;
• pleasant tactile sensations;
• durability, wear resistance;
• things should be light and not cause inconvenience during sports.

A suitable option would be sportswear made from polyester and cotton. Such clothes do not stretch, do not wrinkle, and are comfortable and hygienic. When purchasing sportswear, pay attention to the composition that the manufacturer indicates on the label. Choose items that contain cotton, elastane, polyamide, microfiber, and polyester.

There should be no discomfort when trying on sportswear. If you feel slight electric shocks during the fitting process, you should not buy such a suit, since the material will accumulate static electricity. Give preference to clothes that have mesh inserts that help absorb excess moisture. Stretch the fabric and look at the quality of the seams to see if they can withstand additional stress.

Having chosen comfortable, stylish and practical clothes for fitness, do not put them in the closet for a long time. Go to a fitness club, exercise for fun and enjoy the results. You shouldn’t skimp on new sports wardrobe items, because they are designed to be worn during active training.

Examples of ready-made complexes by day

Fitness complex for weight loss

The presented set of exercises will allow you to quickly lose excess weight, make your body more athletic, fit and sculpted.

Example program:

Day 1

1. Warm-up (cardio) – 15-20 minutes.
2. Squats with weight - 3-4 sets of 15 repetitions.
3. Lower block rows – 3 sets of 15-18 reps.
4. Dumbbell lifts – 3-4 sets of 15 reps.
5. Pull-ups – 3 sets of 12 reps.
6. Leg raises – 3-4 sets of 15 reps.
7. Crunches – 3-4 sets of 12-15 repetitions.

Note! To cool down, you should use slow-paced cardio and stretching elements.

Day 2

1. Warm-up (cardio) – 15-20 minutes.
2. Classic push-ups – 3-4 sets of 12 repetitions.
3. Arm extensions (upper block) – 4 sets of 15 repetitions.
4. Lunges with dumbbells – 3 sets of 12 reps.
5. Leg curls in the simulator - 3-4 sets of 15 repetitions.
6. Bench crunches – 3 sets of 12 reps.

For active exercise and rapid burning of calories, do not forget about regularly increasing the weight and alternating exercises for the main muscle groups.

An effective start for guys who want to build muscle

To effectively increase muscle mass, heavy weights and a minimum number of repetitions in all exercises are important. The optimal recovery period between individual workouts is at least 2 days (you need to exercise twice a week).

An example program:

Day 1

1. Warm-up (cardio exercises) – 10-15 minutes.
2. Bench press – 3 sets of 6-8 reps.
3. Dumbbell flyes – 3-4 sets of 10 repetitions.
4. Weighted arm raises – 3 rounds of 8 reps.
5. Arm curls – 3 sets of 6-8 repetitions.

Note! Maximum strength and muscle growth can be achieved through basic exercises and weight progression.

Day 2

1. Warm-up (cardio) – 10-15 minutes.
2. Seated barbell press – 4 sets of 8 times.
3. Raising the platform – 3-4 sets of 6-8 times.
4. Military press – 3-4 sets of 8 repetitions.
5. Lifting weights in an inclined position of the body - 4 sets of 6-8 times.
6. Shrugs with additional weight – 3 sets of 8 reps.

You should not perform a set with maximum weights right away - this creates enormous stress on the muscles. Increase the weight as slowly as possible, and make the first set a warm-up.

Exercise plan for those starting after 40 years old

Natural recovery processes in the body slow down significantly after 40 years. The main reason is a decrease in the production of the male sex hormone testosterone. To start sports activities, men of this age will need 2 times a week to fully exercise their muscles. After gradual adaptation of the body, you can increase the number of strength training up to 3-4 times.

Sample lesson plan:

Day 1

1. Warm-up – 15 minutes.
2. Smith squat – 3 sets of 8-10 reps.
3. Leg extensions in the simulator - 3 sets of 12 times.
4. Bench presses – 3 sets of 10-12 reps.
5. Chest rows – 3 sets of 10 reps.
6. Dumbbell presses – 3 sets of 12 repetitions.
7. Curling arms with weights – 3-4 sets of 10 times.

Day 2

1. Warm-up – approximately 15 minutes.
2. Kettlebell squats – 3-4 sets of 15 repetitions.
3. Dumbbell bench press – 3 sets of 12 reps.
4. Raises with weights – 3 sets of 12 reps.
5. Push-ups – 3 sets of 10 repetitions.
6. Hyperextension – 3 sets of 12 reps.
7. Crunches – 4 sets of 10 times.

Note! During exercise, be sure to stay hydrated to prevent dehydration.

How to exercise without a trainer

To begin with, a beginner should decide on problem areas - focus on working out individual muscle groups. This will create the basis and guiding goal of the training. Each lesson should begin with a quality warm-up - cardio, joint gymnastics.

You should always start with a warm-up. To do this, spend 5 minutes doing cardio (brisk walking, treadmill, elliptical or exercise bike), stretch your joints and stretch. If you ignore warming up, you risk damaging your muscles and injuring yourself.

Next, start working on individual zones:

• back and trapezius. Pumped up using deadlifts (light weights). You can first prepare the extensor muscles with the hyperesthesia exercise, pulling the lower block to the abs or the upper block to the chest;
• legs. You should perform bench presses, squats with weights, lunges using a barbell and dumbbells;
• breast. For this zone, barbell presses in a lying position and dips on uneven bars will be effective.

Even experienced athletes periodically need advice and help from a qualified coach. Therefore, beginners should at least take a trial lesson to familiarize themselves with the correct technique for performing individual exercises and the rules of working with exercise equipment.

Top 10 popular exercise machines

In last place is the stepper, the essence of which is to perform an exercise by stepping onto a platform. In ninth place is the rowing machine, which is actively used in weight loss programs. It has a good effect on the muscle groups of the chest and abdomen, it also tightens the body and shapes the arm areas. In front of it is a crossover that allows you to achieve quick results during training. He works the arm muscles.

The Smith machine and leg press machine are in the following positions. The first option affects the high-quality and comprehensive development of the upper body, and the second activates groups of necessary muscles with an impact on the formation of smooth lines.

Next come the orbit track and the thrust of the upper block. These are universal simulators that are found in different types of programs. The Orbitrek helps to pump up the legs and at the same time maintains the dynamics of the body, and the upper block creates a load on the back.

The treadmill and hyperextension occupy leading positions in terms of demand and are considered the most effective exercise machines for working muscles and burning fat.

Where to start: expert opinions

D. Seminikhin, sports trainer, experienced CrossFit expert

The first thing I tell all newcomers to the gym is a high-quality and long warm-up for all muscle groups. To be productive in the gym, men need to carefully prepare their entire body. Pay attention to individual muscles, joints, ligaments - simple cardio exercises will help protect the body from injuries and discomfort after training. The standard warm-up duration should be at least 20 minutes.

Also, do not forget about special fixing belts for the back (especially if you have had lumbar injuries in the past), elastic knee pads, etc. Accessories like these can protect joints and prevent injuries. As the weight of the weights increases, the load on the ligamentous apparatus increases, so preventive measures will be especially useful.

B. Gadur, fitness trainer, author of a motivational system for sports activities

To train beginners, I select the basic and most well-known exercises that involve several muscle groups in active work. For example, with classic push-ups from the floor surface, you can simultaneously pump up the muscles of the chest, shoulders and triceps.

To improve the effectiveness of any exercise, you need to get the most out of each repetition. Try to concentrate on the correct technique and work of the muscles every second: feel their contraction, maintain measured breathing, etc.

T. Agayev, bodybuilding trainer, experienced fitness expert

At the first stage of getting to know the gym, it is important for men not to forget about appropriate nutrition - an emphasis on protein foods when gaining weight, a slight calorie deficit when losing weight.

I advise my clients to practice basic combinations of exercises, only periodically adding isolating loads. An important point is the gradual progress of the working weight, due to which you will be able to increase muscle volume. Also, you should not copy the training programs of your idols - every athlete has his own body characteristics, lagging muscles, etc. In the first stages, you should not ignore consultations with a trainer or personal training with a professional.

STANDING BAR PRESS

Some athletes and coaches believe that the standing barbell press is an exercise more effective in terms of upper body development than the classic bench press. One of the reasons why this statement may be true is the involvement of the abdominal muscles, which act as another large source of testosterone production in the body. This exercise also greatly engages the shoulders and develops the pectoral muscles well.

Important: before performing exercises whose technique is unfamiliar to you, you should definitely ask for advice from an experienced trainer. This will greatly help you avoid injury and speed up the process of achieving the desired result.

From: Mensfitness.com

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Main conclusions

Active workouts for men in the gym will allow you to lose excess weight, strengthen and pump up muscles. The result of the training directly depends on the choice of specific loads, as well as the regularity of training. Basic rules for beginner athletes:

• power control. A proper diet directly affects the quality of an athlete’s performance. Protein foods help muscles recover faster after intense exercise; a calorie deficit ensures a gradual and safe loss of extra pounds;
• regularity of classes. You can go to the gym 2, 3 or 4 times a week, but this should be done regularly. Unsystematic loads on the muscles are more likely to harm the body than bring the desired benefit;
• regular changes in the training program. The muscles of any athlete should not get used to the load, otherwise sports progress will stop. The optimal frequency of changing the program is once every 2 months.

By following the exercise technique and the basic rules of exercise, you can quickly notice visible progress: the body will become more toned and the muscles will become noticeable. In 3 months of regular training in the gym, you can radically change your figure for the better!

Write how long do you go to the gym or are you just planning your first workout? What sports goal have you set for yourself?

Equipment Features

The gym at the Swim & Gym club is suitable for both men who are just starting out and those who have significant experience in strength training. Our advantage is the use of TECHNOGYM simulators equipped with the TGS system, which monitors the student’s condition and automatically offers optimal sets of exercises. The collected information is recorded on an electronic key, allowing you to easily store data on all training sessions.

For those who want to work with free weights, the PURESTRENGTH line is presented. Such equipment ensures maximum safety during exercise, eliminating shock loads or accidental injuries.

The exercise machines and other sports equipment used are comfortable, safe, equipped with anti-slip handles and the ability to fine-tune for a comfortable body position, as well as color-coded indicators to help beginners take the correct position.