How to create your own training program

The essence of the program for beginners

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

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

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

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

The best exercises to gain muscle mass and strength

There are two main types of exercises: basic and isolation.
Basic exercises involve a large number of muscle groups and require significant effort. Examples of exercises: squats, deadlifts, bench presses, military presses.

Isolation exercises involve only one muscle group and require significantly less effort. Examples of exercises: biceps curls, dumbbell swings to the sides, lat pulldowns.

If you want to build maximum muscle mass and strength, you must focus on compound exercises.

Isolation exercises can and should be used to develop small, stubborn muscles like the shoulders and arms and support the growth of larger muscle groups, but they should never be the focus for natural athletes.

What specific exercises are best for building muscle and strength?

The best chest exercises

1. Incline press
2. Dumbbell Incline Press
3. Bench press on a horizontal bench
4. Dumbbell bench press
5. Dips (elbows wide apart)

The best exercises for the back

1. Deadlift
2. Lower block row to the waist (wide and narrow grip)
3. One-arm dumbbell row
4. Pull-ups
5. Wide and narrow grip lat pull-downs
6. Vertical T-bar pull
7. Bent-over barbell row
8. Shrugs with a barbell

Best Shoulder Exercises

1. Military press (standing and sitting)
2. Arnold press or seated dumbbell press
3. Bend dumbbell swings to the sides
4. Pull block to face
5. Barbell row for rear delts
6. Raising dumbbells forward

The best leg exercises

1. Squats
2. Leg press
3. Romanian deadlift
4. Lunges with a barbell (walking or standing)
5. Lunges with dumbbells
6. Front Squats
7. Flexion and extension of the lower leg (lying or sitting)

Leg training is very simple. There are three rules.

• Rule #1: Always squat.
• Rule #2: Always squat.
• Rule No. 3: Well, you get the point...

The best biceps exercises

1. Barbell curl
2. EZ Barbell Curl for Biceps
3. Dumbbell biceps curl
4. Dumbbell Hammer Curl
5. Reverse grip pull-ups

That's all you need to build bigger biceps.

The best triceps exercises

1. Close grip barbell press
2. Dumbbell overhead press
3. Dips (elbows pressed to the body)
4. Bench barbell extension (French press)
5. Triceps extension on the upper block

Main conclusions for the exercises

Simply put, no other exercises are required in order to create a strong, beautiful figure. It's not the variety of movements that's important, but the progression through the right heavy exercises.

How to write a program correctly

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

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

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

Where can I download a good training program?

Perhaps my answer will be unexpected, but NOWHERE. How so?! Everything is very simple. It's like walking into a store and saying, "Give me some good shoes." The seller will ask what your foot size is; Do you need sports shoes, work shoes, home shoes; price range, etc. But you will not answer him and demand that he bring you good shoes. As a result, instead of sneakers, you may get stiletto heels that are not your size, but high-quality, expensive, and beautiful.

But choosing shoes is a much simpler process than choosing a training program. The program, like shoes, should be chosen specifically for you. It is not enough to simply ask: “gym training program for men” - this is still too general. Even if you enter your experience into the query: “program for beginners” - and this is very broad. You, of course, can make a request on two pages, but the search engine will not be able to find an answer that matches the request. And even if a search engine could provide you with an article exactly as requested (you could write it quickly yourself, for example), then nothing would come of it, since you don’t know what matters when creating a program. You will not be able to formulate the request correctly.

Perhaps the example of a doctor will be clearer. You call an ambulance and ask: “What should I do?” What answer will you get? At the very least, “What happened?” But you again: “What should I do?” No one will answer such a question for you, and if they do, then the likelihood of receiving useful information tends to zero.

I also wanted to give an example of buying a medicine, where you ask for a “pill,” but I think you already understand everything.

Now let’s return to the original question: “Where can I download a good training program?” Now do you understand the absurdity of the question itself? There are many good programs, but for you, some of them may be downright dangerous. And most of them may be ineffective or even harmful.

Training schedule

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

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

Training plan and its components

It is now known that when planning the load , regardless of whether you train at home or in the gym, first of all, it is necessary to take into account the duration , frequency , volume , intensity of training, as well as the type of exercises used in the training .

The duration and frequency of exercise must be linked to other components of training. Strive to conduct classes at a stable, constantly selected time, providing rest intervals between individual exercises. The time to rest between series depends on the objectives of a particular lesson. If the goal is to develop muscle mass, then breaks should be on average approximately 2-3 minutes. But at the volume-forming stage they are reduced to 1.5 minutes. When the pre-competition period begins - up to 30 seconds. Rests longer than 8 minutes require additional warm-up.

The duration of rest between exercises can be determined by heart rate. If the heart rate has recovered to the level of 90-100 beats per minute, you can begin the next exercise.

It is important to consider the rest intervals between individual workouts. A break of more than four days reduces the training effect or makes it insignificant. The task of developing flexibility, general complex endurance, and physical strength of minor small muscle groups is more successfully solved with daily training. The strength of large muscle groups should be developed by alternating training with rest days.

As the athlete's level of preparedness increases, recovery processes . Consequently, the frequency of training sessions can increase. A highly skilled athlete visits the gym 6 to 12 times a week.

Load volume in bodybuilding is characterized by the total number of repetitions performed during a workout. We provide load calculations in a separate exercise. Let's take, for example, a classic squat with a barbell on the shoulders, in the mode: 4 series of 8 repetitions. Which adds up to 32 reps. Similarly, you can calculate the volume for the entire workout.

There is a close relationship between the volume and intensity of the load. They are the main factors taken into account when regulating the training load, and are dosed so that during the training period noticeable signs of fatigue appear, which continue for some time after the training.

Intensity exercise from the maximum possible.

When planning and analyzing a training session, it is customary to distinguish four intensity zones: a) 40-60%; b) 60-70%; c) 70-90%; d) 90-100% of maximum capabilities.

Intensity and volume affect the speed at which the body adapts to increased stress. At the same time, one should not lose sight of the fact that large volume and intensity loads relatively quickly lead to an increase in the target result, but the achieved result is fragile and requires constant reinforcement with similar loads, which, as a rule, leads to overtraining .

During the period of improving the shape and relief of muscles, rest intervals significantly affect the intensity of the load, which is determined as follows:

• small - 2-3 minutes of pauses, weight 40-60% of maximum capabilities;
• average - 1.5 minutes of rest, weight 60-70% of maximum capabilities;
• large - 40-60 seconds pause, weight 70-90% of maximum capabilities;
• maximum - 20-30 seconds pause, weight 90-100% of maximum capabilities.

The type of exercise is also an important component in regulating the load, whether it is training with your own body weight or with a barbell, dumbbells or machines. Experience shows that at the initial stage, it is preferable for men to include exercises with dumbbells and barbells in their training. These exercises best develop muscle sense, as well as coordination of movements. Such exercises are most effective when focusing on developing strength and muscle mass. However, it is important to remember that during this time period at least 35% of the load must be taken on by aerobic work associated with cyclic exercises: running, skiing, cycling, swimming and others...

When exercising on simulators, a more selective effect on certain muscles is provided. This gives a good result while working on shape and relief.

When planning the size of the training load, it is necessary to take into account the athlete’s degree of preparedness and the speed of his recovery. In other words, it is necessary to competently alternate large and minor loads.

There are optimal schemes for alternating load intensity:

• with 3 workouts per week - a) medium, b) large, c) small;
• with 4 sessions - a) large, b) medium, c) maximum, d) small;
• with 5 lessons - a) large, b) medium, c) maximum, d) small, e) medium;
• with 6 lessons - a) large, b) small, c) medium, d) maximum, e) small, f) medium.

Let us present diagrams of various training load options using the example of a training set of exercises. For clarity of perception, let’s assume that the athlete for whom this complex is designed has the following maximum indicators in the main exercises: classic squat with a barbell (bar on the shoulders) - 100 kg; bench press - 50 kg; pull-ups on the bar - 16 times; lifting legs in a vertical hang on the crossbar - 17 times.

An example of training for a novice athlete with three training sessions per week:

First workout (medium load)

(the numerator of the fraction is the weight of the weight in kilograms, the denominator is the number of repetitions)

1. Squat with a barbell (bar on the shoulders) - I) 60/8, II) 70/8, III) 80/6.
2. Incline bench press - I) 30/8, II) 35/8, III) 40/6.
3. Lateral lifts lying on a horizontal bench - I) 9/6, II) 6/8, III) 6/8.
4. Bench press while seated - I) 30/8, II) 32.5/8 III) (35/6)*2 sets.
5. Pull-ups by the head with a wide grip - 12*3 approaches.
6. Standing forward bends with a barbell in your hands - I) 20/9, II) 20/11, III) 20/12.
7. Curling arms with dumbbells/barbell while sitting on an incline bench - I) (8/8) * 2 approaches, II) 8/7, III) 8/6.
8. Barbell press using a narrow grip - I) 30/8, II) 35/8, III) (40/6) * 2 approaches.
9. Raising bent legs while hanging - I) 15, II) 12, c) 10.
10. Sitting, bending the body until the knees touch the chest - 21*2 approaches.

Second workout (heavy load)

1. Squat with a barbell (bar on the shoulders) - I) 70/8, II) (80/6)*2 sets, III) 90/4.
2. Incline bench press - I) 35/8, II) (40/6)*2 sets, III) 45/6.
3. Lateral lifts lying on a horizontal bench - I) 6/11, II) (6/10)*2 approaches, III) 6/8.
4. Bench press while seated - I) 32.5/8, II) 35/8, III) (40/8)*2 sets.
5. Pull-ups by the head with a wide grip - 14*3 approaches.
6. Standing forward bends with a barbell in your hands - I) 60/14, II) 60/12, III) 60/11.
7. Curling arms with dumbbells/barbell while sitting on an incline bench - I) 8/9, II) 8/8, III) (8/7) * 2 approaches.
8. Barbell press using a narrow grip - I) 35/8, II) 40/8, III) (45/6) * 2 approaches.
9. Raising bent legs while hanging - I) 16, II) 14, III) 12.
10. Sitting, bending the body until the knees touch the chest - 25 * 2 approaches.

Third workout (low load)

1. Squat with a barbell (bar on the shoulders) - I) 50/8, II) (60/8) * 2 approaches.
2. Incline bench press - I) 25/8, II) (30/6) * 2 sets.
3. Lateral lifts lying on a horizontal bench - I) 6/7, II) (6/6) * 2 approaches.
4. Bench press while sitting - I) 20/8, II) (30/6) * 2 approaches.
5. Pull-ups by the head with a wide grip - 10*3 approaches.
6. Standing forward bends with a barbell in your hands - I) 60/9, II) (60/8) * 2 approaches.
7. Curling arms with dumbbells/barbell while sitting on an incline bench - I) 8/8, II) (8/6) * 2 approaches.
8. Barbell press using a narrow grip - I) 25/8, II) (30/6) * 2 approaches.
9. Hanging bent leg raise – 10*3 approaches.
10. Sitting, bending the body until the knees touch the chest - 18 * 2 approaches.

In the above diagram, a heavy load corresponds to 347 repetitions, a medium one - 319 and a small one - 240. Let us emphasize once again that the training plan we considered is educational , each athlete can have his own individual indicators.

We also give an example of planning six lessons in a weekly cycle. This option for adjusting loads can only be used by well-trained athletes. Training is planned taking into account the recovery of certain muscle groups. The load alternation scheme is as follows:

• Monday is a busy day. 5-6 approaches are performed per muscle group with 6-8 repetitions.
• Tuesday - light load. For one muscle group - 3 sets with 10-12 repetitions.
• Wednesday - medium load. 4-5 approaches are performed per muscle group with 8-10 repetitions.
• Thursday - maximum load. For one muscle group - 6-8 approaches with 4-6 repetitions.
• Friday - light load. The number of repetitions and approaches is the same as on Tuesday.
• Saturday - average load, similar to that performed on Wednesday.

With the recommended scheme of alternating loads, the following set of exercises is possible.

An example of training for a trained athlete with six training sessions per week:

Monday . The deltoid, leg and back muscles are improved. The abdominal and calf muscles are trained during each session.

1. Leg raises from a lying position - 50 times, 3 sets.
2. Sitting torso rotation - 2-3 minutes.
3. Standing body bends - (15/20)* 2 approaches.
4. Standing in a half-inclination, abducting the arm to the side on a block simulator - I) 10/10, II) (30/6) * 5.
5. Seated barbell press (bar behind head) - I) 40/8, II) (60/6)*5.
6. Leaning forward, swing your arms with dumbbells to the sides - (15/6)* 5.
7. Seated dumbbell press - (25/6)*4.
8. Vertical barbell row with a narrow grip to the chin - I) 30/10, II) (45/6)*4.
9. While standing, raising the handle of the block exercise machine in front of you to a horizontal position - (20/10)*3.
10. Squat on the “Hack” machine - I) 170/10, II) (180/10)* 5.

The same set of exercises is performed on Thursday , but the load is planned to be maximum , for which the number of approaches is increased to eight, and the amount of weights is adjusted so that the maximum possible number of repetitions is 1-2 times less than on Monday.

Tuesday . The pectoral, leg and arm muscles are improved.

1. Deep squats with a barbell - I) 60/10, II) (80/12) * 3 sets.
2. Bench press on an inclined bench with a barbell - I) 50/10, II) (70/12)*3.
3. Bench press on a horizontal bench with a barbell - I) 90/12, II) 100/10, III) 105/8, IV) 110/7, V) 115/6.
4. Seated dumbbell press - (25/12)*2.
5. Arm flyes lying on the bench - (15/15)*2.
6. Barbell press, from a position on a bench with an incline, head down - (80/12) * 2.
7. Dips with additional weights on the front belt - (20/12)*2.
8. Lying across a horizontal bench, abducting the arms with the apparatus behind the head (pullover) - (25/13) * 2.

The same set of exercises and with the same load is performed on Friday .

Wednesday _ The muscles of the legs and arms are improved.

1. Squat with a barbell - I) 90/10, II) (160/8) * 4 sets.
2. Leg extension while sitting on special. simulator - I) 20/13, II) (80/10)* 4.
3. Leg bending while lying on special. simulator - I) 10/15, II) (25/8)*4.
4. Seated French press - I) 10/13, II) (45/10)*4.
5. Seated biceps curl - I) 10/12, II) (40/10)*4.
6. French bench press - (45/8)*4.
7. Bending your arms in support with your back on an inclined bench - (30/10)*3.
8. Arm extension on a block simulator while standing - (40/10)*3.
9. Sitting flexion-extension of the wrists - (25/20) * 3.

A similar complex with the same load is planned for Saturday .

* We remind you that the sets of exercises provided are educational.

There are some methodological requirements for physical exercise in bodybuilding. It is known that the optimal number of repetitions for the formation of muscle mass is 8. However, it is impossible to perform all approaches in training with maximum weights or with unlimited weights “to failure” - this would lead to overtraining and injuries.

Methods for constructing training sessions are proposed, the use of which is an effective means of regulating the load, “building” muscles, developing key physical qualities and which, at the same time, are effective in terms of preventing and preventing injuries.

The application of the proposed methods for constructing the training process requires, first of all, the implementation of the principles of continuity of training , progressive and smooth growth of the load, and competent application of methods for the development of physical qualities.

The principle of continuity provides for a constant, without interruption, transition from one period of preparation to another - from the period of improving general physical fitness to the period of increasing the mass of your muscles and the strength of all muscle groups, and then - from the formation of muscles to the improvement of their relief.

The principle of a gradual increase in load is based on the fact that over some time the body gets used to a certain load, it ceases to be a sufficiently effective irritant, so constant monitoring and timely increase in load are needed depending on the growth of results and individual characteristics.

To increase physical qualities (in bodybuilding, mainly strength endurance), peak stimuli of the nervous and muscular systems are needed. The main means of this are strength physical exercises in conjunction with psychological development (maximum concentration of attention and others).

Let's consider each of the training methods for developing physical qualities and their varieties.

The structure of the method for the preferential formation of muscle fibers and simultaneous increase in strength indicators clearly looks like this:

Percentages are based on the best result in this exercise.

With a projectile weight of 50% of the maximum load, the athlete warms up, by 70-90%, mainly strength indicators are improved, since maximum excitation occurs, and by 70%, muscle fibers are developed.

To explain the table, let's give an example. If the maximum achievement in the bench press exercise is 100 kg, the workout will look like this: a) 50 kg - 12 repetitions, b) 70 kg - 6, c) 80 kg - 4, d) 90 kg - 2, e) 70 kg - 6.

For the purpose of preferential formation of muscle fibers, the following structure of the training session is used:

Option I

30-50% - warm-up, 60-80% - muscle fibers are improved.

Option II

50% - warm-up, 60-85% - improvement of muscle fibers.

Option III

40-50% - warm-up, 65-85% - improvement of muscle fibers.

Examples of various options for constructing training sessions are not given by chance. Depending on personal characteristics, each athlete must experimentally find his own method of improving muscles during a specific period of preparation.

To primarily work out muscle relief during the period of intensive preparation for upcoming competitions, the following training structure is used:

Option I

This option for constructing a training session is used more often at the initial stage of active preparation for upcoming competitions.

Option II

Most often, this structure of the training method is used to improve the muscles of the lower leg and forearm.

Option III

40-50% - warm-up, 60-80% - improving muscle relief.

An approximate training scheme at home and in the gym, if the goal is the primary development of strength indicators and the simultaneous development of muscle fibers:

Option I

50-70% - warm-up, 80-100% - maximum stimulation of the nervous system, and then 80% - development of muscle fibers.

Option II

40-60% - warm-up, 70-80% - strength and muscle fibers are simultaneously developed, 85-90% - mainly strength is improved.

An example of building a workout if the isometric method is used:

When using the explosive method of developing strength indicators in a training session, the training scheme at home, on the street and in the gym looks like this:

50-60% - warm-up, 75-95% - improving explosive strength.

In bodybuilding, an important aspect of the training process is the development of joint mobility . When practicing for this purpose, the exercise scheme is as follows.

45-55% - warm-up, 65% - flexibility develops.

There are still a huge number of options for constructing training sessions that ensure progress in the development of muscle fibers. An example is a method in which the amount of weight remains constant and the number of repetitions is gradually increased for all muscle groups. The criterion for the quality of repetitions in a set is how you feel (during a specific workout) and technically correct execution of the movements. This technique, as you may have guessed, is most often used by athletes when training at home - push-ups, or in the fresh air - hanging pull-ups or dips...

An example of training construction. The weight of the weight with which the bodybuilder is able to do 6 repetitions in 3 sets is selected, warm-up ones do not count. In each subsequent training, starting from the 1st approach, do 1 more repetition. This scheme continues until 12 repetitions are completed in 3 sets, after which the weight of the weight increases.

Many bodybuilders also prefer this method of constructing a workout , when the weight in the superset increases with each approach. Example: work begins with a weight with which it is realistic to perform 10 repetitions; after which the weight of the projectile increases, and without a pause for rest, 10 repetitions are performed again; We do the same in the 3rd approach. In the next approach, the weight is increased again, 8 repetitions are already done. In the 5th set, the weight of the apparatus is still increased, 6 repetitions are performed. And only after such a series of approaches is rest done. In total, 2-3 such series are included in the training, depending on how you feel. It is important that pauses between approaches are minimal. To do this, you need to prepare the appropriate equipment in advance.

Highly skilled bodybuilders at the end of such a superset do another final approach with a weight that exceeds the weight of the last approach, usually by 20-30%, while striving for the maximum possible number of repetitions.

The methods described can be used in other alternative sports in which athletic training is an important aid to achieving maximum results.

What muscles can you train in one workout?

Here is the most common and logical option:

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

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

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

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

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

Setting goals

Often a beginner wants everything at once: strength, muscle mass, a low percentage of fat, health, etc. and so on. It may be difficult for him to correctly determine what he should emphasize. Even if he knows that he needs muscle mass, he wants everything: chest, biceps, triceps, deltoids, latissimus dorsi, trapezius, quadriceps, abs and everything else.

In my opinion, it is better if the priorities are determined by the coach, of course, taking into account the opinion of the ward. An experienced person better understands what a beginner actually needs more.

Where to start training

The beginning of any workout involves a warm-up.

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

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

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

Repeated training method

Repeating loads with sufficient rest intervals between them is the essence of the repeated training method. For example, in running, this method is characterized by the use of both standard and different length and intensity segments, repeated at rest intervals that are not planned in advance (in terms of time or distance of slow recovery running). The combination of loads creates favorable preconditions for maintaining physical strength and performing subsequent work at a sufficiently high speed.

In the first period of training, it is better to increase physical activity by increasing the total volume of exercises, and later by increasing the intensity of their implementation. This ensures that the body adapts to new increased loads in accordance with increasing functional capabilities.

Training program for beginners

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

Split training program for beginners

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

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

Circuit training with machines for beginners

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

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

For girls, I recommend reading the article “Circuit training for girls.”

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

The most favorable option for circuit training for a beginning athlete is as follows:

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

Cardio workout for beginners

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

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

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

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

Exercise layout

A training program is a set of exercises, their sequence, volume, intensity and time characteristics.

Exercises are a construction set from which you can assemble various objects. A training program is an instruction on how to assemble a specific item from a construction set. There are different instructions for different items.

Depending on the conditions, the constructors may also differ, and in order to assemble the desired item, each constructor needs its own instructions. If a person works out at home and does not have any sports equipment, then this is an extremely meager construction set with very few different parts. It is generally impossible to assemble very complex objects from it.

You can write different instructions for the same item for the same designer. If the instructions are poorly written, then instead of a dump truck, you can assemble an excavator from a construction set. Moreover, maybe the instructions will allow you to assemble the dump truck, but with one instruction it can be done faster and easier than with another.

A training program is a map that guides you towards your goal. And it is very desirable that the map be accurate and of the required scale. The goal does not have to be in the form of a high achievement (volume, mass, strength). The goal may be to maintain a certain state, relieve stress, distract from everyday problems, etc.

So, what principles are included in the layout of the exercises.

The muscle should [text is hidden and visible only to registered users. ] Split (split - split, crack, divide) is when training is divided into muscle groups. In addition to the split, there is also a fullbody (FullBody - whole body), when the whole body is worked out during the workout. But the fullbody program is not a program that does not take into account muscle recovery time. In some cases it is much more effective than split. For example, [ text is hidden and visible only to registered users. ] There may be other situations.

If we talk about splits, then, for example, biceps training can be done more often than leg training, since the legs take longer to recover. Triceps, like biceps, can be trained more often, but it must be taken into account that triceps also work when training the chest, and biceps – when training the back.

Let's look at the shoulders, or rather the deltoids (musculus deltoideus). In fact, the shoulder is the part of the arm from the shoulder joint to the elbow, and the muscles of the shoulder include the biceps and triceps too (and not only). Now I will talk specifically about the deltoid muscles. So, the delta consists of three bundles: anterior, middle and posterior. The front bun will work as an assistant for chest training, the back one for back training. Therefore, when composing a split where the deltoids are pumped purposefully, and not with the chest or back, one must take into account when the chest and back are pumped, respectively.

If you take such a popular and very effective exercise as squats with a barbell on your shoulders, then you need to understand that not only your legs work here, but also your back extensors, especially in a technique where you try as much as possible not to extend your knees beyond your toes. By the way, if you have problems with your knees, then you need to do squats using this technique, when the body tilts more strongly forward and the pelvis moves back.

We briefly talked about the work of muscles and their rest during a split in order to get a full recovery.

Now consider the principle of specialization or emphasis. Bodybuilding is aesthetics, beauty and harmony. A man with huge hands and thin legs looks inharmonious. These people are also called “torsists” - from the word “torso”. Large biceps can visually reduce deltoids. A large trapezoid top can make your shoulders appear narrower. Strong hypertrophy of the oblique abdominal muscles will increase the waist, which in turn will make the back width less pronounced. Pumped buttocks can make a person appear fatter by enlarging the butt. Moreover, even one muscle may not have the correct shape. For example, the pectoralis major muscle may have an underdeveloped clavicular part, which will make it appear saggy. Biceps can have a beautiful peak (one of the best examples is Arnold Schwarzenegger), or they can be large, but without a peak. The biceps consists of two heads and the emphasis can be shifted to one of them. Also with the triceps and many other muscles. Specialization is aimed at correcting weak points. Genetics plays a big role here, but specialization can correct this to some extent.

When the muscle has already adapted to the exercises and needs to be, as they say, “punched through,” then different techniques are used, for example, forced exercises, drop sets, negative repetitions, etc. But for a beginner, these techniques will, on the contrary, be harmful and using them in a training program is not just unnecessary, but harmful.

Training with an injury is a special case. Here the program is designed so that the damaged part does not work or works at a minimum.

In strength training, long breaks are taken between approaches, and the number of repetitions is reduced, for example, to 3 repetitions.

When burning fat, the task is to increase the volume of training; for this, the breaks between approaches are, on the contrary, reduced, and the number of repetitions is increased.

You can list the different features and nuances for a long time, and then you can start to analyze each individual one in depth. Let's stop for now so as not to turn the article into a teaching aid or textbook.

How to Make a Workout Program Work

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

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

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

Forums

Yesterday we looked at the main points that you need to remember when creating your own training program after completing the 100-day workout

, and today we will continue to delve into this topic and tell you about various training principles that can be incorporated into your programs. We have collected 16 of the most interesting of them!

Basic principles of training

1. The principle of progressive loading

I have already spoken several times about how your body reacts to training. For him, they are stress and an external irritant, so he will do everything in order to learn how to cope with it as effectively as possible. That's why you can't do the same thing over and over again. Over time, you get used to the load and the return from it drops almost to zero.

How to avoid this? Increase the intensity of your workouts! This can be achieved in different ways, for example by reducing the rest time between sets, or increasing the number of repetitions in the exercises, or increasing the number of exercises, or making them more difficult, etc. and so on.

2. The principle of specificity

A specific training load causes a specific response and adaptation. Thus, the training load should correspond to the athlete’s level of training and the goals set for him. This principle is obvious when it comes to representatives of different sports (for example, a shot putter will have completely different training than a swimmer or marathon runner).

3. The principle of unity of load and recovery

Obviously, if you don't exercise regularly, then your body simply doesn't need to change and adapt. This can be demonstrated in the following illustration, where fitness levels gradually return to pre-training levels. For training to be effective, it is necessary to understand the relationship between adaptation, overload, and reversibility. The growth of strength indicators and muscles occurs as a result of the correct relationship between load and recovery.

When it comes to workload levels, there are a few things to always keep in mind. Firstly, over time, your body gets used to the load that you give it. Therefore, if you constantly do the same thing in training, then at the beginning your physical fitness will improve (to a certain level), but then it will remain at this level. Secondly, excessive training load will not allow you to fully recover, and recovery problems tend to accumulate. This happens if the load is too high all the time or is done too often. Very often, a decrease in athletic performance caused by incomplete adaptation is one of the most obvious symptoms of overtraining in an athlete. In such a situation, you need to give yourself sufficient time to recover and stop training for a while or significantly reduce the load.

4. The principle of continuity and reversibility

This principle implies building your training process in such a way as to ensure the continuity of the positive effect of training sessions to the greatest extent, eliminating unjustified breaks between them and minimizing regression of training.

After training, during the period of subsequent rest, the process of normalizing the physical form of the body begins. Accordingly, the next workout may occur either in a state of physical fitness lower than the initial one, or corresponding to the initial one, or higher than the initial one (the so-called state of supercompensation). The continuity of the training process allows you to cumulatively accumulate this state, constantly increasing the level of load.

Increasing the load level leads through increased adaptation and overcompensation to higher levels of physical fitness. In turn, increasing the load level can be achieved in various ways, and below we present a list of 16 possible methods.

Basic training methods
1. System of approaches method
In order to maximally work out each muscle or muscle group, you need to perform several approaches in several different exercises for a specific muscle group. At the beginning of the ADVANCED block, we already talked about how you can use different muscles in different exercises and shift emphasis. To fully engage a muscle group, you should use different exercises within one workout.

2. Muscle shock method

Your body adapts to the same type of exercise, so it will be effective to add exercises into your program from time to time that you have never done before. I’m more than sure that there are still plenty of people like that in workout. Not only will this never allow your muscles to get used to the load, but it will also help you eliminate your weak points

3. Isolation method

Typically, exercises involve a large number of muscles, and this is considered one of the advantages of this direction. But that doesn't mean you can't find bodyweight exercises that isolate individual muscles. Triceps extensions are a great example of such an exercise.

4. Pyramid method

This Method involves gradually increasing difficulty in each approach. This can be expressed both in increasing the number of repetitions (for example, do 10 repetitions in the first approach, 20 in the second, 30 in the third, etc.), and in complicating the exercise performed (in the first approach, do regular push-ups, in the second, plyometric push-ups, in the third, push-ups with cotton, etc.).

It is worth paying attention to certain disadvantages inherent in this Method. Fatigue of the muscles in the first easy sets may prevent you from achieving the high level of load that stimulates growth.

The well-known “ladder” is half of the pyramid (most often ascending), at the same time, if we talk about the full pyramid, then after completing the approach with maximum difficulty, you need to gradually reduce it from approach to approach to the initial value.

5. Priority method

This means performing exercises on the weaker part of the body at the beginning of your workout, while you are fresh and full of strength.

6. Method of intermediate (nested) approaches

This means performing approaches to “difficult” muscles, such as lower legs, abs, forearms, etc., between approaches to trained muscle groups. Allows you to gain several sets on stubborn muscles while training other muscles and thereby contributes to their development.

7. Static voltage method

It means the static tension of the working muscle immediately after performing the exercise. For example, after doing biceps pull-ups, get off the bar and tense your biceps for a few seconds.

8. Superset method

The essence of this Method is to perform two exercises in a row for antagonist muscles without a pause or with a very short pause. This will increase the intensity of your workout. An example of a superset is pull-ups and dips.

9. Combined set method

This Method means performing two or more exercises aimed at working the same muscle group, performed without a pause or with a short pause.

10. Pre-fatigue method

Pre-exhaustion means performing an isolated exercise before the main exercise on the same muscle group. Depending on your goals, these exercises can be performed either using the Combined Set Method, or simply one at a time, as part of a regular workout.

11. Peak contraction method

Peak contraction means the maximum tension of the working muscle in a state of maximum (peak) contraction.

12. Reduced amplitude method

This means adding a few reps at a reduced amplitude at the end of the approach. For example, you do dips on the uneven bars as usual, and then, when you no longer have the strength for a full repetition, you complete several repetitions in a reduced amplitude (the upper half of the movement, for example, or the lower). This will give your muscles additional stress.

13. Forced rep method

It means help from a partner after exhausting one’s own capabilities in the exercise. Forced repetitions are a very complex method and should not be abused, otherwise, instead of muscle growth, you can get the opposite result.

14. Negative repetition method

Initially, nature created our muscles so that they contract. And the relaxation phase in this case was planned solely as a necessary addition to the muscle contraction phase. In this regard, adding approaches consisting exclusively of negative repetitions to your training will allow you to give the body a load that it is not adapted to in the Method!

15. Rest-pause method

This Method is suitable for performing sets of complex exercises where you can only perform a few reps (<5). It consists in the fact that you perform a set, then rest for about 30 and do 1 more set, etc. The main idea is to rest just long enough to gain strength for the next set of several repetitions.

16. Interval method

Traditionally, your sets within a workout are divided into repetitions, in contrast to this option, the interval method involves dividing sets over time. That is, your approach consists of, for example, 30 seconds. Within this time, you perform as many repetitions as you can manage.

100-day workout - Contents

Do you need a coach?

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

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

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

The following training programs for beginner athletes can serve as decent models when creating an individual program. The choice of exercises, number of repetitions, sets and pace of exercise are selected taking into account the individual characteristics of the body.

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

Criticism

Remember where I started the article? Because a search on the most popular search engines brings up completely unsuitable programs to the top. Now that you have at least learned in general terms about drawing up training programs, let's look at those programs and try to evaluate them.

The leader in Yandex search results is sportnlife.ru. The site clearly looks like it belongs to the Sport Life network. At first I even thought that it was this network that produces such programs. Here both the name and the design are all wrong. It's like Reebok and Reabok. In the 90s, there were a lot of Reabok sneakers and tracksuits - like Reebok, but in fact a Chinese fake, but it is more difficult for government agencies to find out, they say, we are not a fake - we are such a company. So, what does “Chinese Sport Life” offer us? Here is a link to them, in case Yandex changes the search results upon request. There is a list of programs from which I decided to choose “ FullBody - a full body complex for beginners .” Here is the link. The picture from the Fitness House billboard with fat and thin immediately caught my eye, but that's okay. In case their program suddenly changes, I’ll attach a screenshot:

The program contains 8 exercises. The total number of approaches is 27. Do you remember that this is a complex for beginners? 27 approaches is normal to start with, right?

As it is written on the website:

This needs to be done 27 times in one hour, or even faster. Let's do the math. As stated on the website, rest from 1 minute to 5. The average is 3 minutes [(5+1)/2]. The total rest time will be 78 minutes (26*3). If the rest is the maximum indicated on the website, then 130 minutes (26*5). We only calculated the rest time between approaches without the training itself. And they offer us to do the entire workout in less than an hour. Okay, let’s say the rest between sets is minimal and amounts to 1 minute, but with such intensity it will be difficult even for me to fit this complex into an hour. And here, judging by the name, is a complex for beginners. Where did they see such beginners?

Further, the compilers of the program write:

I got the impression that the author does not know what a basic exercise is. Multi-joint exercises are considered basic. Standing side-to-side dumbbell raises, standing arm extensions on a block and a few more exercises in the complex – are these basic?

Further:

On the bench press I see warm-up approaches, on the leg press I see, but where are the rest of the warm-up approaches? Forgot to enter? Maybe we will have a dozen more approaches? Damn, then even I won’t be able to finish this complex in an hour.

Let's continue:

It turns out that from the third workout a beginner should go to failure with 10 repetitions (on the bench press and deadlift). This means that, having done only 20 working repetitions (2 sets) of the bench press and 20 warm-up repetitions (also 2 sets) in his entire life, a beginner should begin to work to failure. Moreover, at 10 repetitions per set, when the weight is quite large. His barbell is still shaking, he lowers it first to the bottom of his chest, then to his neck, then one end sags, then the other - and he gives up.

And not a word that when working to failure on the bench press, you need a training partner, because if you miscalculate a little, the barbell will crush you. There are techniques to remove this barbell from yourself, for example, by rolling it onto your stomach, or not putting on locks so that you can throw off pancakes through the tilt of the bar, but these are not very fun procedures, especially if you have never done them and don’t know how do it. And working without locks for a beginner is not a very good idea, since the bar moves around and the weights can slide off when this is not at all necessary.

Well, how do you like the program? Don't want to work out?

Okay, that's enough with this site for now, let's move on to the next one. The website bodymaster.sportbox.ru is in second position in Yandex for the query “training program in the gym.” Specifically this page. It is noteworthy that for the same request in Google this page is in the first position, i.e. search engines agree that the user should see this. I’m attaching a screenshot again (you never know if they’ll decide to fix it):

The beginning immediately threw me into a stupor with the phrase:

I re-read it several times, but still did not understand what the author wanted to say. Either you need to do 2-3 approaches and move on to the next exercise, or you need to do 1 approach per exercise and do the next exercise for 1 approach, and when all the exercises are completed, go to the second round and so on 2-3 times. If you still need to do 2-3 approaches in an exercise, and then move on to the next one, then what does the circle have to do with it? When we say “circle”, we mean circuit training where there are at least 2 circuits, i.e. All exercises in a certain sequence are done in a circle several times. If I can’t understand what’s written, how can a beginner figure it out? And the program is just for a beginner. The article explicitly states this:

The fact that the program is for beginners follows from the introductory lines.

Go ahead. The first of the proposed exercises is the deadlift. One of the most technically difficult exercises, and perhaps even the most difficult of the standard exercises. An exercise where it is very easy to get injured. Due to the high level of injury, even many experienced athletes do not do it. And here this exercise should be done by a beginner. I believe that a beginner without a coach should completely forget about squats and deadlifts. And here it is assumed that the person practices without a coach, otherwise a coach would give him the program. And “on you!” – immediately the most difficult and dangerous exercise. Nothing is said about warming up either. Did the author decide to kill the beginner already in the first exercise? The exercise itself in the example is performed with an uneven grip or a mixed grip, which allows you to hold the bar without traction (special straps on the hand), but this technique creates an uneven load when one shoulder is higher than the other. Doing this exercise on a regular basis can worsen your posture. In addition, the risk of injury to the supinated hand (reverse grip) increases.

It’s interesting that the fourth exercise is hyperextension. Although it is logical to place it immediately before the deadlift to prepare the back. Although, as I already said, complex deadlifts for a beginner, and even without a coach, are not needed at all.

The second exercise is the seated dumbbell press. Let’s not now analyze the logic of why this particular exercise. Judging by the spacing and sequence of deadlifts and hyperextensions, there is no logic to be found. But why, instead of a seated dumbbell press, a dumbbell press on an incline bench is illustrated - this is already very curious.

Here is a screenshot with description and photo:

A basic exercise for the pectoralis major muscle is shown, with an emphasis on the clavicular part. Yes, this exercise uses the front delta as an assistant (only the front deltoid - without the back and middle ones). It also involves the triceps (all three heads are already working here), but because of this, this exercise does not become a triceps exercise, just as it does not become a shoulder exercise. It’s very funny that the chest exercise is used to pump up the shoulders.

The penultimate exercise is deep squats with a barbell on your shoulders. As I already wrote, such an exercise is contraindicated for a beginner without a trainer. Another point is that deep squats, compared to squats to parallel, create an increased load on the knee joints and lower back (it rounds). This is an additional danger. Nothing is said about this here either. For example, my knees are the weak link. If you have the same story, then I highly recommend bandaging your knees with special bandages during the squat, or at least using knee pads. And replace deep squats with a barbell with squats to parallel the technique, where there is a greater emphasis on the buttocks.

Further:

Pause between exercises 5 seconds. Such intensity is not weak. At first I thought it was a typo and meant 5 minutes, but no. This question was asked in the comments, but the answer was that everything is correct and we mean exactly 5 seconds. Although usually there is longer rest between exercises than between approaches. But the rest between approaches is also not for weaklings - 30 seconds. Can you imagine a workout where 16 to 24 sets are performed with 5 to 30 seconds of rest? Even the terminator would break down here. And this, let me remind you, is a workout for beginners.

Unlike the previous site, where it only says: “our workouts, compiled by professionals,” the author of the program is indicated here. From what has been written about him, it is clear that he is a powerlifter. Powerlifting uses long rests between sets; bodybuilding uses shorter rests. Alexey (the author) knew this, but, apparently, he himself had never trained as a bodybuilder. Therefore, when I created a bodybuilding program, I was guided by my own ideas, which were not supported by practice. That’s why it turned out to be a program with such unrealistic intensity – CrossFit smokes on the sidelines. In general, what is written about the author, if true, evokes respect. The only nuance is that he is a powerlifter, not a bodybuilder. This explains the presence of deadlifts with different grips and squats in the program for beginners. Although all the oddities of the program still cannot be explained.