The training program in the gym for beginners will be the same both for gaining weight and if you need to “remove your belly.” Unless for fat burning you will need to add cardio (running, elliptical trainer, etc.) The first workouts in the gym for men are learning basic strength exercises with a barbell and dumbbells (squats, deadlifts, barbell presses, etc.) . And to lose weight or vice versa, to grow muscle mass, you need to change your diet (recommendations at the end of the article).
Training program for drying the body
Split training program for men (mass)
Nutrition program for gaining muscle mass
How can I “create an individual training program”? It turns out that the same training program is suitable for all beginners? Yes! Everyone in the gym is first given the same training plan, the same basic exercises. And this is correct, because there are no magical exercises that will only make you lose weight or only build muscles. For beginners, the result depends almost entirely on nutrition. Plus, those who want to lose weight faster need to add cardio.
We emphasize that all this applies specifically to beginners, and for “continuing” programs for cutting and gaining muscles will be different.
How often and for how long to train?
The training program in the gym for men is designed for three times a week. The duration of one workout is 1.5 hours (including warm-up). Don't slack off, don't chat on the phone or with other jocks between exercises. The maximum rest between exercises is 60-90 seconds. But you don’t need to train half to death for 2 hours each time. 15-30 minutes warm-up and cool-down, 40-60 minutes – the main part of the workout. Excessive zeal is as bad as laziness.
The break between training is 1-2 days. If you need to lose weight, then cardio can be done either after training, or on a separate day, whichever is more convenient. You don’t have to do it, but you’ll lose weight faster with cardio.
Gym training program for men (for beginners)
Training for beginners means working out all muscle groups in each workout. Often, trainers suggest doing a split workout right away (one workout – one muscle group), but we recommend doing exercises for the whole body (or 2 muscle groups) every time at first.
Click on the name of the exercise or on the picture and see a detailed description of the exercises.
- Monday
- Wednesday
- Friday
1 Pull-ups*
Maximum number of repetitions * 3 sets
*if you can’t do pull-ups yet, use a gravitron or ask a trainer/partner to push you with their hands. You can also put a chair below and do negative pull-ups (quickly push your feet up from the chair and slowly lower it)
2 Barbell deadlift
10-12 reps * 3 sets
3 Leg press
12-15 reps * 3 sets
4 Seated dumbbell press
12-15 reps * 3 sets
5 Ab crunches (“prayer”)
15-20 reps * 3 sets
1 Bench press
10-12 reps * 3 sets
2 Dumbbell lateral raises
12-15 reps * 3 sets
3 Romanian Deadlift (straight legged)
10-12 reps * 3 sets
4 Leg extensions on the machine
12-15 reps * 3 sets
5 Pull-down to chest
12-15 reps * 3 sets
6 Triceps extensions
12-15 reps * 3 sets
1 Hyperextension*
During the first workout - without additional weights.
Next, pick up a weight plate or a dumbbell (at first 5 kg, as it becomes easier - 7 kg, etc.). But don’t rush to immediately take a heavier pancake! You should not have back pain when you do hyperextension. 12-15 reps * 3 sets
2 Squats with a barbell
10-12 reps * 3 sets
3 Lunges with dumbbells
You can do 8 repetitions with one leg first, and then 8 with the other. Or you can do 16 repetitions alternately
16 times (8 with each leg) * 3 sets
4 Block pull behind the head
12-15 reps * 3 sets
5 One-arm dumbbell row
20 times (10 with each hand) * 3 sets
3 Raising legs with emphasis on elbows
12-15 reps * 3 sets
Gym Safety
General safety rules in the gym
Despite the fact that many beginners consider the introductory safety briefing in the gym an unnecessary formality, it is quite difficult to overestimate its importance.
All the information that the instructor will introduce you to is not just theory, it is useful tips and rules that have stood the test of time, honed in practice. After a medical examination and selection of a suitable training system, you begin your first day in the gym. The correct choice of form should not be overlooked. The result of your training will depend on its convenience. The uniform should not restrict your movements and be safe. The second relates more to shoes. No heels, spiked boots or flip-flops. [advertisement] After you appear in the hall, you should ensure the safety of valuables. To do this, it is best to hand over documents, jewelry, phone and wallet to the administrator. It’s also better to get rid of the clock for a while. Without them, it will be more convenient for you to exercise, and the risk of breaking or scratching them during training is quite high. Also think about personal hygiene. In the hall you will need a towel and antiperspirant with a mild scent. Working with them will make it comfortable not only for you, but also for those around you. Mutual respect in the room is paramount. Don't forget to get rid of chewing gum before starting your workout. It is very important! In the gym, it poses a serious threat to your health and even life. It is enough to inhale unsuccessfully and choke, which can lead to the most disastrous consequences.
Warming up before a workout is also an important part of preparing for a workout. It allows you not only to tune in psychologically, but also to warm up your muscles and stretch your ligaments. The risk of getting injured during a workout without doing the necessary warm-up beforehand is much higher. Warm-up should be carried out in two stages. The first is cardio exercise. You exercise at a moderate pace for 10-15 minutes on an exercise bike or treadmill. The second is muscle stretching, immediately before starting strength exercises. When stretching, special attention should be paid to the muscles of the back of the thigh, shoulder joints and lower back.
Safety precautions when exercising on simulators
After all the preparations, you can finally start training on the simulators. The instructor will give you an introductory tour of the gym and, if you are a beginner, will tell you in detail about each exercise machine and show you how to exercise it correctly.
So, simple rules of behavior in the gym during training: [advertisement]
- Before starting the exercise on each individual machine, make sure it is in good working order. During the exercise, control your body position and posture - your head should lie on the headrest and your hands should hold the handles. You may have to adjust the simulator to your parameters, do not neglect this. The designs of sports equipment ensure safety and maximum muscle involvement in work.
- Before each exercise, check the fastenings and fixation of the plates on the dumbbells, and also put the locks on the barbell. When performing the exercise, you will not always be able to keep the barbell in a strictly horizontal position. In this case, without locks, the pancakes will fly towards the slope and can cause serious injury to you and others.
- When squatting with a barbell and performing a bench press, always ask someone to back you up. There is nothing scary in this, it is much worse to be crushed by a barbell.
- A weightlifting belt is an indicator of a professional approach to performing exercises, and certainly not a manifestation of weakness. It will protect your spine from injury and prevent the appearance of a hernia, evenly distributing tension between the back extensor muscles and restraining tension in the abdominal cavity.
- When performing exercises, remember the technique, do not rush. A slow and technically correct exercise is the key to the success of the entire workout.
- If you exercise using free weights (dumbbells or barbells), do so at a safe distance from other people and mirrors. A loose projectile is a source of greater danger.
- Never lower the weight all the way down. This common mistake disables the muscles from working and requires additional jerking efforts from you when lifting the load. Technically, this exercise is incorrect and also poses a huge danger to your joints (see the next point).
- Do not fully extend your joints. It is necessary to restrain the range of motion, otherwise the vector of load distribution will pass directly through the joint. This kind of exercise is very dangerous.
- Pay close attention to how you feel during your workout. If you feel short of breath, dark vision, dizziness, nausea, shortness of breath, weak knees and muscle spasms, stop the exercise immediately and contact a trainer.
- Carefully monitor the water you take with you to the gym. An open bottle left on the floor or exercise machine may spill and cause it to short out if connected to the network. Also, water spilled on the floor is very dangerous. It is very easy to slip on a wet surface and cause serious injury or serious injury to someone.
- You can enter or exit the machine only after it has completely stopped or been secured. A running machine can cause serious injury.
- When performing an exercise, you need to concentrate on the machine and the correct execution of the exercise. Do not get distracted by looking around, otherwise there is a high risk of losing control of the simulator.
- Exercising in flip-flops is not only uncomfortable, but also dangerous. Choose comfortable closed shoes with non-slip soles.
- After completing the exercise, always put away the equipment after you. Plates, dumbbells, and barbells lying in a chaotic disorder can cause injury to other exercisers.
- At the end of each workout, do a short cool-down (stretching). Such stretching of the muscles after training will allow them to recover faster, and will also prolong the blood supply to the muscles and joints, which will only have a positive effect on the effectiveness of the training.
These safety rules when exercising in the gym should be taken carefully and seriously. They are aimed at protecting you and others during training. Their implementation will allow you to make your own training more effective, achieve your goal as quickly as possible, and avoid the risk of serious and unnecessary injuries.
Nutrition: diet and sports nutrition for men
For fat burning (“for relief”)
To “get rid of belly fat” and in general to lose weight, you need to “eat less.” It's actually quite simple - less calories, more training and any physical activity. Repeat until results are achieved. If you simply train according to the best training program for men, but eat haphazardly, then even if you lose weight, it will not be much and not for long. Therefore, learn to count calories.
You can try fat burners from sports nutrition when you have very little energy and need to train. Fat burners and pre-workouts by themselves do not burn fat; they will only help if you exercise. Protein, gainers, etc. - no need.
For muscle gain (“for mass”)
If you are thin and want to pump up, then you also need to count calories. Only there should be more of them than you spend in a day. Calculate your daily intake and add 500 kcal. This is how much you need every day for muscle growth.
You can take protein, gainers, amino acids, and creatine from sports nutrition. It’s convenient to take protein to work/school and drink it immediately after training. But if you eat well (regularly, enough calories and nutritional supplements), then sports nutrition is not needed.
Nutrition for gaining muscle mass: Calories and nutritional supplements
Choosing Whey Protein – Which is Best?
When will there be results from training?
If you have a lot of excess fat, then in a month a man can lose 5-10 kg. Most of the weight will go away with water and intestinal contents, but nevertheless, you will notice progress in your clothes - they will become a little large. If you just need to “remove your belly” a little, you will lose less weight (5 kg), but it will also be noticeable. The general rule is that the more excess weight you have, the faster it goes away at first. From the second month you will slow down and each kg will be lost in a week or two.
If you want to pump yourself up, then the results will not be so noticeable. No matter what fitness models promise when they advertise their 30-day super course, you won’t be able to get pumped up quickly. Especially if there is no sports training at all. Very thin guys need to train in the gym for at least a year to see noticeable results. And to get to the “pumped up guy” you need to work for 5 years. Such deadlines are terribly demotivating. And smiling trainers with wide backs tempt you to try steroids. But we recommend that you first thoroughly study all the side effects, watch a video like this (average age 30-40 years, the main problem is the heart). And under no circumstances should you take steroids if you’ve been training for less than a year (or better yet, forget about them completely).
The right gym training program for men is one in which you exercise regularly, do the exercises correctly and (very important for beginners) - do not try to set records in the first month of training. If you lay a good foundation, you will have less risk of injury in the future and will ultimately get results faster. Therefore, we recommend that you consult with a trainer and get ready for a long work. Truly impressive results in any business are always the result of long work. And free cheese is always in the mousetrap.
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Workouts for girls
As a rule, the goal of classes for girls is to have a slim, fit, strong figure. By exercising with iron, bones become stronger (prevention of osteoporosis), posture improves accordingly, and cerebral circulation and metabolism become better. Such exercises allow you to build muscle tissue, thereby helping to burn unnecessary fat.
The sequence of exercises in the gym for girls is compiled taking into account the physiological characteristics of the female body. The main goal at the first stage of training is to adapt the body to power loads. To do this, use basic multi-joint exercises with maximum load on the entire body.
Such as bench press or Romanian deadlift, barbell squats, push-ups, standing dumbbell flyes. Training is carried out in the presence of a trainer and under his guidance. Before strength training, a general body warm-up (including cycling) is required, and afterward, stretching is mandatory. When the entire workout can be easily completed, the strength load is increased.
Correct complexes for women
The optimal place for women to practice fitness is the gym. Cardio exercise equipment is very useful: an exercise bike, a treadmill, an orbiter, a stepper. The work of the muscles involved in the load on these tools most quickly allows you to get rid of fat deposits. Exercises on strength training equipment should be performed under the supervision of an instructor, starting with simple movements, allowing the body to get used to the load. When performing all movements, you must keep your back, legs, and arms in the correct position.
The combination of strength training with cardio exercises is very effective and allows you to use the muscles of the legs, hips, back, waist, and arms. This alternation of different types of loads makes it possible to restore the body.
To strengthen the chest muscles, complex exercises are used - push-ups and various hand movements at chest level. For other muscle groups, push-ups, bending over, squats, and running are also used. This complex will allow you to have a toned figure, but will also significantly improve your health and quality of life.
