A few years ago, exercise on horizontal bars and parallel bars began to gain popularity again thanks to the emergence of workout - a new street subculture aimed at promoting a healthy lifestyle, physical activity and a rational approach to nutrition.
Workout founder Anton Kuchumov came up with a simple but effective program especially for those who are just starting their workouts or returning to them after a long break.
Anton Kuchumov
Founder and popularizer of the workout movement in Russia, coordinator of the “Workout: Fitness of City Streets” project.
Basic exercises for every day for beginner workout athletes
Training for beginners differs significantly from that of experienced athletes. At the first stage of training, it is necessary to work on ligaments, joints, and strengthen the body a little. Basic exercises recommended:
- pushups. Different positions of the arms and legs are used, but it is better to start with the classic version, when the arms and legs are on the same plane;
- squats. At the first stage, it is better to squat on two legs, without any weights;
- parallel bars push-ups. If the exercise is difficult, first it is better to work with the help of a belayer - the second person helps when climbing up, lifting the beginner by the legs;
- pull-ups. You can also get help if you can’t pull yourself up on your own.
At the first stage, you can perform these movements in 3-4 sets of up to 20 repetitions or use the circuit training method. You can also add running, jumping rope and other aerobic exercises to the program.
Be sure to check out: Which muscle groups can be trained together in one day: rules and exercises Details about Arnold Schwarzenegger’s training: evolution and features at different stages Warm-up before training: a set of exercises before a strength session to warm up all muscles Recovery after training: the key to constant progress and growth muscles
Can anyone take this program?
Although the workout program is positioned as suitable for beginners, it is still associated with quite serious loads. Therefore, some people are better off giving it up. So, what reasons are serious enough to forget about training (at least until they are eliminated):
- Any unhealed injuries - fractures, dislocations, sprains, concussions.
- Any diseases of bones and joints - arthritis, arthrosis, osteoporosis - all these diagnoses close the way to heavy loads.
- Any problems with the cardiovascular system - here you need not to go to the horizontal bars, but to see a doctor.
- Pregnancy - if you are pregnant, there are many more suitable workouts for you: from exercises with a ball to special classes in the pool, but not workout.
- It is also recommended to interrupt training if you become ill with anything accompanied by a high temperature.
Important! If you have the slightest doubt about your health, consult your doctor and, if necessary, undergo an examination/test before starting exercise. Workout is the path to health, not sick leave!
Weekly training for men and women
The training program will depend on the athlete's goals. So, if we are talking about gaining weight, men can use the following training program for a week:
| Workout 1. Legs and biceps | Squats. At the initial stage, regular squats, 5 sets of 15 repetitions, will be enough. Then you can add single leg squats to increase the load. Lunges. 4 sets of 15 reps. Do regular lunges or with walking, when each next step goes forward, the leg does not return to its original position. Jumping on a bench. 3 sets of 20 repetitions are enough. Reverse grip pull-ups. Great for working out the biceps and forearm. 5 times maximum. |
| Workout 2. Chest and back | Push-ups and parallel bars are used to train the chest. 5 sets of push-ups with a medium grip and 3 with a wide grip, 15 times each. Next, 4 sets of parallel bars, to the maximum. You can train your back at home with pull-ups. Do 4 approaches to the maximum of the regular version and 3 with a wide grip behind the head. |
| Workout 3: Shoulders and Triceps | Perform 4 sets of pull-ups, then medium-grip push-ups. This will work your shoulders. Number of repetitions - up to 20. Then move on to reverse push-ups and close grip. 4 sets of 1 repetition. |
Women can use the principle of circuit training. Several exercises are performed in a row, one after another. After this, the circle repeats. Alternatively, you can do squats, pull-ups, push-ups, then reverse push-ups and parallel bars. At the first stage this will be enough, then the program is complicated by new elements.
100-day complex for mass
The best way to achieve results is to draw up a clear plan that must be strictly followed. A well-known method is to draw up a plan for 100 days. The athlete will need to perform the assigned exercises and record the result, and then analyze the result before drawing up a new program.
There are many options for a hundred-day training. Many workout training programs are designed for a specific period of time. But if you plan to work for the masses, you need to take into account all the necessary factors. It is important not only to train according to plan, but also to eat right and follow a daily routine.
Important! The hundred-day program is always divided into stages. The exercises themselves may vary, but the system always becomes more difficult each time. The principle of gradual progression of the load remains necessary, otherwise it will not be possible to progress.
Conditionally, training can be divided into the following stages:
- Work on ligaments and joints, general physical training.
- Increased strength.
- Work for the masses.
The second and friction stages will change periodically, that is, first the work is done on force, then on mass.
At the first stage, several standard exercises are performed, approximately as in the plan for beginners. Three workouts a week will be enough. It lasts two weeks.
For the next two weeks, work is also carried out according to the principle of a three-day split, but more complex training programs are selected, for example:
| Day 1. Legs | Squats - 5 to 15. Lunges - 5 to 15. Jumping - 4 x 20. Calf raises - 4 x 20. |
| Day 2: Arms and shoulders | Push-ups with narrow arms – 5 to 15. Bars - 4 to 12. Reverse push-ups - 4 to 15. Reverse grip pull-ups - 4 max. |
| Day 3. Chest and back | Wide grip push-ups - 5 to 15. Pull-ups by the head - 5 maximum. Dips - 4 to 15. Classic pull-ups - 4 to the maximum. |
Next 2 weeks the work is on strength or strength endurance. You can use the same exercises, but add some weights to them, for example, a backpack with cylinders filled with water. The number of repetitions decreases.
Afterwards, the mass stage is repeated, and then for two weeks the work goes on explosive strength, various jumps, jumps and other exercises are performed that contribute to the development of this quality. The movements can be performed every other day, divided into two days:
| Day 1 | Jump squats - 5 to 15. Jumping push-ups - 5 to 15. Jumping on a bench - 5 to 15. |
| Day 2 | Pull-ups. Perform 50 pull-ups, the number of approaches is not important. Bars. You need to do it 50 times, the number of approaches is not important. Push ups. The total number is 100 times, the principle is the same. |
In general, the program will be cyclical. It is performed for about three months, the principle changes every two weeks, but so that every second cycle is devoted to working on the mass. This principle will allow you to constantly shock the muscles, giving them a stimulus for growth.
What does the training scheme consist of?
The scheme includes 3 blocks + preparation and conclusion.
Preparation
Before starting classes you must:
- Consult your doctor about strength training;
- test your maximum performance in exercises;
- take a photo from the back, side and front in a swimsuit or swimming trunks;
- take the necessary measurements of body volumes;
- record a video of how you perform each exercise and compare them with training videos;
- determine what goals you want to achieve in 100 days.
Basic block (49 days)
Workouts include pull-ups, push-ups, and squats. In the fifth week, lunges are added.
The following scheme is suitable for beginners:
- 5 pull-ups;
- 10 squats;
- 10 push-ups;
- 10 squats.
This is one training lap. The pause between circles is from 30 to 60 seconds. Women should perform 2 circles, men - 4. Every three weeks a new circle is added. The number of repetitions is chosen independently, but an important condition is the constant number of repetitions of one exercise in each circle. The number of approaches gradually increases.
The first block addresses the following questions:
- time and regularity of classes;
- proper nutrition;
- duration of sleep.
At the end of the first block you will be able to:
- learn how to perform basic exercises technically correctly;
- begin to better understand many aspects of a healthy lifestyle;
- develop the habit of exercising almost every day.
Advanced block (42 days)
At the second stage, the exercises from the previous block remain, but they are performed with the inclusion of more complex elements:
- pauses during execution;
- movement in space;
- unstable repetitions;
- one and a half repetitions;
- plyometric repetitions.
If the first block was thoroughly worked out, then at the advanced level you will develop strength endurance.
In the theoretical part of the advanced level you will understand the following questions:
- sports nutrition;
- sprint running;
- injuries;
- theory and practice of creating personal training, etc.
Turbo (7 days)
The final week is for those who have worked hard during the previous stages and want to try something new. There are 7 training days this week. The routines change daily and include both well-known and new exercises.
Conclusion (2 days)
In conclusion, the results are summed up. The authors ask participants to ask themselves several questions regarding changes that occurred over the course of 100 days.
You can start the “100-day workout” program on your own at any time of the year, but there is a more interesting option. Twice a year – in March and September – mass participation in the program is launched in the form of a flash mob. This approach enhances the motivation of athletes.
Preparation for classes
The training process will consist of performing various exercises. Before starting classes, you need to prepare, which is done through the following points:
- establish nutrition. It must correspond to the goal, for example, if you need to add weight, then the amount of protein and carbohydrates increases, and so on;
- establish a daily routine. Without providing the body with time to recover, there is no talk of any muscle growth. The regime is very important in this matter;
- make a lesson plan. The training must be planned for a certain period of time in advance. Classes are built on the principle of cyclicity.
This is the basis that must be completed without fail. Without observing these principles, there is no point in talking about achieving results.
Things to remember when starting the program
If full exercises are not possible, they are replaced with lighter versions. For example, Australian pull-ups, knee push-ups. Rest between circles to restore breathing is 30-60 seconds. If this is not possible within the specified time, it is necessary to reduce the number of repetitions. The concept of circuit training is to gradually increase the load and complicate the exercises performed. You should always listen to the inner feelings of your own body. This will help you master the basic skills and get a fit, healthy and beautiful body. Online, everyone can get acquainted with the training plan and feedback from participants in more detail.
How to Avoid Injury
Injuries are the result of an incorrect approach to exercise. The following tips will help you avoid them:
- warm up well before starting classes;
- increase the load gradually;
- Before performing new exercises, first master their technique;
- eat right, as a lack of certain substances can lead to problems with muscles, joints and ligaments;
- If pain occurs, stop performing the exercise.
Attention! It is worth checking the body for the presence of certain ailments. For example, hernias in the spine are very dangerous; if they are present, exercises must be performed carefully, and sometimes even limited to physical therapy. It is better to clarify such points with your doctor.
Basic principles
Each week of the program will contain:
- 5 days of full-time classes;
- 1 day of stretching;
- 1 day of rest (you can choose any day).
Training is carried out in a trouble-free mode. This means that you need to give your all during each approach approximately 80% percent, that is, do not squeeze all the juice out of yourself. Even after completing the last circle there should be some strength left. In this case, the muscles receive optimal load, and too high an intensity of exercise can lead to overtraining and depression.
The author focuses on the correct technique for performing each exercise, which is easy for beginners to master thanks to the videos included in the program.
Pro Tips
Professionals have different opinions about the effectiveness of workout. Some say that it will not be possible to achieve the results possible in the gym, others give examples of successful athletes who are in good shape and who only train with their own weight. However, everyone agrees that it is possible to tone your body, develop muscles, or lose weight.
Chris Luera, workout artist
A well-known workout athlete on the Internet claims that to develop strength, work on mass, or lose weight, your own body and available means are enough. Workout helped him build a figure that he is happy with, and he continues to work on increasing his strength and strength endurance. He advises you to pay attention not only to training, but also to your lifestyle in general, which includes your sports regimen and nutrition. In this case, the result will be even more impressive.
Adam Rau, workout artist
The workout artist from the Czech Republic also prefers working with his own weight and on horizontal bars with uneven bars. In his opinion, training with these equipment can be very effective and will help build mass and increase strength. Classes will allow you to be agile, your body will gain natural flexibility, and your health will only improve.
Valerie Waters, trainer
Trainer Valerie Waters has worked with many popular personalities and knows how to achieve success in the shortest possible time. She believes that you can work both in the gym and at home, it all depends on the athlete’s capabilities. Training must follow a predetermined plan; the regimen will play a fundamentally important role. Particular attention is paid to nutrition.
Motivation by the community
Communication is one of the main components of workout as a subculture. On the site, people not only train, but also talk, exchange experiences, encourage each other and just have fun.
There are no trainers in the workout. The main principle: everyone teaches everyone.
This collective approach is directly opposed to the individualism that reigns in fitness clubs and gyms. This is what helps workout become more and more popular every year.
With the 100-day workout program, you will have the opportunity to communicate with tens of thousands of other participants, not only online, but also during offline training.
More and more cities are organizing weekly gatherings of participants, where you can meet other athletes from your city, recharge with a positive atmosphere and make new acquaintances. Moreover, training sessions for participants are held not only during the program, but also after its completion. Continue to exercise outside at any time of the year, even in winter. In good company, your workout will never be boring.
On the Workout.su website you can check whether joint training will be held in your city.
Main conclusions
Workout allows you to engage in physical activity without visiting a gym. Some people don’t have time for this, others don’t have money, and still others prefer workout for other reasons. But it is obvious that with the help of such physical training you can effectively and fully work out your entire body and achieve impressive results.
Workout is convenient due to its accessibility. With its help you can work on mass, strength, relief, weight loss and endurance. It all depends on the needs of the athlete and the goal set for him. Classes will be effective only if you adhere to the regime and proper nutrition.
