A set of muscle mass in the gym. The program for a set of muscle mass - we optimize, we select for ourselves. Large muscle groups

Many novice athletes themselves can not draw up a training program, although this is not difficult. You just need to know some of the basics of the training process. The preparation of training programs for building muscle mass can be done by everyone. In this article we will talk about how to make workouts more effective, show you how to draw up a training program and consider training in the gym.

This is one of a series of regular weight training programs. Each program is optimized for a specific result, including general fitness, weight loss, body shaping and sports programs. This can be used in the off-season, if your sport has elements of strength, strength and strength of endurance, which are suitable for many sports. Consult with your trainer to ensure that it does not conflict with other learning priorities. Training programs are always most effective when they are specifically designed for people and their goals.

To make a training program you need to take into account many factors - the age of the athlete, the amount of free time, physiological features, the presence of injuries and illnesses, and, of course, the result that needs to be achieved.

Today, many novice athletes immediately begin to train in split programs and this is fundamentally wrong. Muscle growth depends mainly on the level of anabolic hormones in the blood. The largest release of these hormones occurs when as many muscle groups are involved as possible in one workout, which is why all newcomers should work out all the muscle groups in one workout. Split programs are only suitable for those athletes who take anabolic steroids. These drugs give the athlete the necessary amount of anabolic hormones, and in this case, you can train one muscle group per exercise.

It is worth reading the introductory information about weight training before starting this program or any program in this regard. The exercises use standard free weights and equipment that can be found in most gyms. All exercises can be done at home if you have one. Medical examinations and examinations are reasonable if you have been seated for a long time. Take care of injured or dysfunctional joints. Consult a doctor before weight training if this applies to you.

The first rule for a beginner is to train the whole body in one workout, but if you have been training for about a year, then you can switch to a training mode for all muscle groups for 2 workouts.

Most professional athletes believe that for maximum growth, each muscle group should be trained every 3 days. If you want maximum results, then this fact must also be taken into account when training in the gym for weight. You also need to perform only the most effective exercises. The best muscle growth stimulates basic training. In your arsenal of exercises, you must be squatting, bench press, pull-ups, barbell pull in the slope, army bench press, barbell pull to the chin with a wide grip, dead pull. Also, do not forget about the conditional basic exercises for small muscle groups - lifting the bar for biceps, barbell with narrow grip, French press, hammers for the biceps.

Heat ten minutes of aerobic exercise. This can be with a treadmill or running, stationary bike, cross-trainer or walking machines. Increase this to 30 minutes depending on fat loss requirements. If you are new to payment scales, it also helps in familiarization. Try the obvious light weight for you to warm up and then move on to something more difficult to workout.

If not, just go and update the weight of the next session. The rest period between sets varies depending on your goals. For durability, and not for muscle size, longer deposits are needed - preferably about two minutes or more. Given that this program is designed to combine strength and muscle building, you will stay for one minute if possible. Longer intervals between sets are sometimes problematic in busy sports halls, but a longer interval than one minute is good if that is what you need to continue.

So, in drawing up workouts in the gym for the mass, we need to consider 3 factors:

• It is necessary to train as many muscle groups as possible in one workout (it is best to use 3 muscle groups in order to work out the whole body in 2 classes);
• Each muscle group needs to be trained every 3 days;
• Emphasis should be placed on basic exercises, and isolated only at the end of the training for pumping.

Training program for weight in the gym

Considering everything described, let's consider the training program for mass set:

This program is designed for 3 sessions of training every week for 6 weeks. If you think that 3 workouts are too large due to time limitations or fitness, try to do at least 2 sessions per week from Monday to Sunday. In any case, the sequence of progression is as follows.

Basic program aimed at maximizing muscle gain

This program is based on 18 sessions consisting of 6 weeks of 3 sessions or 9 weeks of 2 sessions for 9 exercises. Here is how it works. After session 12, consider whether you need to increase the weight for any particular exercise. When using dumbbells this applies to each of them. Currently, do not increase the number of sets beyond 3.

Day 1 (back + front deltas + biceps):

• Pull-ups wide grip (3-4 X 8-12);
• Rod rod in the slope (3-4 X 8-12);
• Lifting the barbell for biceps (3-4 X 8-12);
• Hammers for a biceps (3-4 X 8-12);
• Bench press standing (3-4 X 8-12);
• Dumbbell bench press sitting (3-4 X 8-12).

Day 2 (legs + chest + triceps + rear deltas):

If you are new to weights and have some fitness problems, you should start with one set and move slowly. Doing only 1 set of 9 exercises does not take too long, perhaps only 30 minutes with the workout turned on. Performing an additional 20 minutes or more cardio before or after the scales will be spent enough time at this stage.

Once you reach full stretch in the program or in a separate session. However, it is necessary to maintain, as indicated above, busy gyms. Some compromises are required. Do not become too polite if you can not achieve this sequence. It is not always possible to access the equipment when you want it in the gym.

• Squatting with a barbell (3-4 X 15-20);
• Dead draft (3-4 x 15-20);
• Press of a bar lying (3-4 X 8-12);
• Push-ups on uneven bars with additional weight (3 X 8-12);
• Layout with dumbbells on a horizontal bench (3 X 8-12);
• Breeding dumbbells on the sides for the deltas (3-4 X 8-12).

Day 3 (rest).

As you can see, with such a training program, we will conduct 4 workouts in the gym for the mass per week. We fulfilled all the conditions - each muscle group trains every 3 days, in most cases we used basic exercises and used 3-4 muscle groups for one workout.

In the scheme of things this is not deadly! Here are some examples of challenging, insulating and pushing exercises. It takes some skill to judge the extent to which the overload — an increasingly heavy weight — is capacity building, but does not make you too sick, sick, or tired to continue. If in doubt, rest, skip the session, but do not change the details of the program, reps and sets, if you can help. Squats and traction can be very taxed, so be careful not to lift too heavy to begin with. Secondly, do not miss the warm-up and cool down. Yes, it is important for your health and progress. If you feel pain in any movement, do not do it. Contact your doctor or general practitioner as soon as possible if this continues. Third, eat well and keep fluid intake suitable for exercise and conditions.

• Overload management.
• The basis of strength and conditioning is progressive overload.
• That is why it is very important to start slowly and build.

That's all for the main force and muscles.

Video: training in the hall for weight for a beginner

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Being a newcomer to bodybuilding is a huge advantage in terms of gaining muscle mass. Learn how to achieve maximum results!

Everyone started with something. Even the best of the best once crossed the threshold of the gym for the first time with green bodybuilding recruits with shaking knees. Fortunately, you have already taken a giant step in the right direction, taking up self-education before beginning to dive into the abyss of strength training. When it comes to developing muscles, losing weight and improving functional training, it is much easier to make a mistake than to stumble on the right path.

For absolute beginners, the best solution will be a gradual immersion in the training process. If you are straining with all your might, and the veins on your forehead can be read like a roadmap, get ready for the next day to feel stiff and ossified. Yes, a little pain after a workout is natural and quite expected, but why bother so much that the only salvation from pain will be ibuprofen. You have to go the other way.

Below we will offer a basic program for gaining muscle mass, which is suitable for everyone. If you have had any injuries, consult a specialist to find out if you can do these exercises. You should not feel discomfort while performing the exercises of this program. Some may argue that I offer advanced exercises, and beginners should start with simulators. However, these exercises are based on irreplaceable, everyday movements (but performed with burdening), so that even a 5-year-old child would cope with them without any extra effort.

If you are not able to perform these exercises, consult with your doctor about solving existing problems, and only then proceed to a training program. If you have a perennial, intractable or incurable injury, simply set aside the exercises that you cannot do and replace them with the most similar movements on those simulators that are installed in your gym.

In less than four weeks you will have to allocate some money to buy a new T-shirt. Such a low fee for a muscular physique and powerful hands, on which the sleeves of T-shirts are cracking at the seams.

On your marks

Do the following workouts 2-4 times a week and try to do different exercises every day. You are not required to go to the gym on the days of the week indicated in the proposed program. The days of the week are given for example, you should make sure that you are engaged in either two days in a row with the next day off, or alternating workouts and rest days. And rest for 60-90 seconds between sets.

During the first two weeks, decide what working weight you can handle. After that, try every week to increase the load by 5-7%, and within a few weeks you will become the proud owner of a renewed body woven from brand new muscles.

Workout 1: Monday

Workout 2: Tuesday

Workout 3: Thursday

Workout 4: Friday

Complication of the training program

Phase 1 (weeks 1-8):  Strictly adhere to the training program for about two months. However, if you have already acquired a little experience and feel that you are starting to stagnate, go to the second phase. Try to increase your working weight by 2-7% every week. If at the initial stage you perform exercises with your own weight, progress with the help of variations of these exercises with a load to test your strength.

Phase 2 (weeks 8-12):  Do 12 repetitions instead of 15. At the exit of the first phase, raise the working weight by 10-15%, and between sets set to rest no more than 60 seconds.

Phase 3 (weeks 12-18):  Do 10 repetitions instead of 12, 4 sets - instead of 3. Rest for 45 seconds between sets. Raise the working weight by 10-15% compared with the second phase.

Finished? Fine. Now you are officially a weightlifter.

Ray Clerk answers questions

When do you think you became a weightlifter? And did literature like your book Body Trainer for Men affect you?

I first crossed the threshold of the gym when I was 18. I would really like a book like Body Trainer for Men to exist in those years because it would prove the possibility of time travel, and I could fix all those things which did terribly wrong. Fortunately, muscular giant Juan Ozet, who was and remains a good friend of mine, directed my efforts with children's working weights on the right track. He was experienced, we worked together, but over time our training schedules ceased to coincide, and I began my own journey.

At first it was difficult, because it is not clear how to tune into a battle in which you yourself play the role of your worst enemy. In general, it is like a border drawn in the sand. The world gives you a slap in the face, challenges. And when, as a skinny youngster, I found shelter in the citadel of cold iron, I realized that I had crossed this border. Feeling the cold touch of steel, for some reason I realized that we would never part. And although then I was at the bottom of the food chain, when I looked up, I realized that I had become part of this citadel.

Unfortunately, the lion's share of my early mistakes was related to nutrition, then I knew what I know now ... I can only imagine what success I could achieve. In a word, I hope that people will learn from my mistakes and will not look for knowledge only on the Internet, because searching for information on the web is often comparable to trying to get drunk from a fire hydrant.

What would you change if you could start all over again?

My diet in those days was so bad that I still feel that I should pay for the sins of youth by blaming myself with organic asparagus. After a workout, I leaned on a Marmite, ate sandwiches with white bread and completely ignored protein - yes, it is about as reasonable as playing leapfrog with a unicorn. Since my post-workout diet was completely counterproductive, the rate of muscle gain was snail, despite good training. Plus, I was fixated on the same program and always trained the same muscle groups on the same days.

If I had a time machine, I would start with whole-body workouts; they give better results. And I would throw a handful of protein powder directly in my eyes, adding a blow to the kidneys so that the lesson is not in vain.

When starting a strength training program for beginners, what is more important: avoid errors in diet (alcohol, sugar or something else) or lean on large amounts of healthy foods?

Healthy bodies create more muscle, because they can keep it for a long time. If your body or your immune system is weakened, you risk losing a significant percentage of your progress with the first disease.

From the point of view of "white spots" in the diet, I would not advise starting with drastic changes, because of this you might want to quit eating and training. On the contrary, do everything in stages. Start training. Raise your protein intake before and after workouts. Then try to gradually improve the overall diet, inspired by their results.

Tell someone that with the start of the training program, they will have to forget about their favorite food forever, and you will doom it to failure. Step by step - this is the key to success.

Do everything in stages. Start exercising, increase protein intake before and after workouts.

Who did you represent when composing this program? Tell us about your conclusions and draw a portrait of this person.

My readers are goal-oriented guys between the ages of 20 and 50 with various experiences in strength training and sports. And even if your training program consists of living in a three-story house and constantly forgetting things on the top floor, you still get something from this book. The reader will be able to clearly determine at what stage of his life’s journey he is and what goals he should set for himself. Also in the book there are a lot of sections and chapters for readers who have completed the chosen program, have reached a certain goal and want to progress further.

Strategically, the lion's share of programs loads certain parts of the body on certain days, but I was convinced that life too often surprises us to schedule training sessions for several weeks in advance. They invited me to a birthday party, went fishing with friends, stayed up late at the office or at the bar, and have to catch up. And if so, I firmly believe that people should choose training for the whole body. In this case, even if you miss a workout, no target group will suffer, and next week you will be able to train in a regular pattern.

The principle of working out at one training session of a separate target group has a right to exist, but I came to the conclusion that it is better to alternate this approach with training for the whole body. Plus, a full-body workout makes you sweat like a dachshund in a Vietnamese restaurant, and it brings a feeling of deep satisfaction with yourself.

Many men seeking to get in shape practice long cardio sessions on exercise bikes or treadmills, while others begin to exercise solely with their own weight. Why do you recommend starting with strength training instead?

At the outset, let me state that weights and weights are not for everyone. Yes, we all have to lift weights, and God alone knows how many scientific rationales exist for this, but it doesn’t have to be barbells and dumbbells. You can lift boulders on the beach, throw up children in your arms (most importantly, your own, and not strangers) or climb rocks - everything that pulls muscles from the comfort zone makes you stronger.

These activities, like strength training, test your muscles for strength and strengthen your body, and with age it will become a reliable insurance in terms of maintaining physical activity and mobility. It doesn't matter if you are 24 or 64, you should try to become stronger, because our body obeys the “use or lose” law. Simulators and weights help you build muscles and develop strength in low-risk conditions, while the weight of your own body for an unprepared person can become an impossible load.

Simulators and weights help you build muscle and develop strength in low risk conditions

Try to imagine a guy who constantly calls on McDrive, push-ups from the floor. He will do 4 repetitions, shaking like a constipated Chihuahua, will feel empty and will most likely decide to quit training because he will not be able to do the simplest exercises with his own weight, and this will remind him of the failures in physical education classes at school. But let this guy get on the bench for bench press, and he will enjoy the incredible sense of victory that will make him return to the gym again and again.

Obviously, from a technical point of view, the more muscles work, the more calories are burned in the process of activity, and strength training in this regard will give a cardio odds one hundred points ahead. In addition, riding a stationary bike or running through a treadmill is unbearably boring, so it is not surprising that people lose motivation.

If someone is too interested in watching on YouTube a video about “failures in crossfit” and is now afraid to take the barbell on his chest, what would you recommend?

I recommend to try a combination of exercises: add to the training program vertical traction with dumbbells in each hand, options for deadlift and scars with a barbell. And very soon you will be ready to lift the barbell on the chest.

In your book, before the section on advanced training techniques, all attention is paid to full-body training and nothing is said about split-training for individual target groups. Do you think the split is abused? Is there any need for it?

Splits are a great way to distract from a monotonous workout on the whole body. If you keep splits for two months, and then return to training on the whole body, you will see a huge increase in muscle mass. But time after time the scientific results (listed in my book) confirm that training for the whole body, lasting less than an hour, improves the hormonal profile and leads to a greater increase in muscle mass. She saves time and significantly improves the results of the training of the average guy.

If you are aiming for a greater peak of the biceps or greater visualization of the pectoral muscles, then refer to the program for bodybuilding. But this approach is not without drawbacks, because in this case you realize the limited potential of local muscle growth. To a certain extent, it works, but by performing great basic exercises on each workout, you can develop your entire body in the right proportions. I even found research papers in which the guys for the month did only stanzas or only bending for biceps, and in the camp group the guys' hands became muscular. This was enough for me to stop fixating on useless details, that is, on isolated exercises and days devoted only to the biceps.

In my opinion, most people go to the gym because they want to look cool on their new selfies. And only a few have an overwhelming desire to participate in bodybuilding competitions, to go on stage and pose in the spotlight of spotlights. Nevertheless, people without ambition in competitive bodybuilding continue to engage in programs for bodybuilders, which is why I always strongly recommend training for the whole body. If you work hard, you will achieve serious results.