How to create a computer program. How to make a training program in the gym

Drawing up a training program   allows you to take into account the individual characteristics of the athlete, which makes the individually composed program more adequate than the ready-made training plans. In order to create a training program, you need either an individual trainer who knows you well, or a training experience for self-compiling training split. Anyway, if you are new, you just came to gym, You do not need an individual program, you can use the training program for beginners. ,   and for 2-4 months it costs you nothing. During this time, you will have time to bring muscles into tone and learn correct technique   exercise, after which you should choose for yourself a program on the ground or on the strength, according to which you will be engaged for about 6 more months.

You can create an individual training program at the end of this period, since it will be clear which muscle groups are lagging behind, how long this or that muscle is recovering, which exercises suit you best, how muscles react to this or that kind of load, but for all it was possible to track, it is necessary to keep a training diary! Then you should decide on the purpose of training, because people often try to achieve opposite goals, for example, to gain muscle mass and reduce the level of subcutaneous fat. It's impossible! Yes, it is possible to gain more or less lean muscle mass, but at the same time losing weight and overgrowing with meat will not work. Therefore, let's look at the rules for compiling a training split.

Basic rules for drawing up a training program

Systematic - this is the basic rule in any business, not necessarily in the preparation of a training program, since it is most important to go towards the goal not quickly, but constantly. You have to make a program, stick to it, recording the results in the training diary, but since it is a system, the program should concern not only the training process, but also the recovery. Therefore, it is important to take into account your capabilities when compiling training planbecause if you want to train 5 times a week, then you need to rest so much that the body has time to adapt to the load that you give it. Otherwise, you simply drive yourself into overtraining, from which you have to get out for a long time. Therefore, consider this important point - the load should not be excessive, but adequate to your recovery capabilities!

Load progression - This is the main condition for hypertrophy of muscle fibers and the main criterion for determining the effectiveness of the training program. If an athlete is able to increase working weights from workout to workout, then the load is sufficient to stimulate the growth of strength indicators and muscle massand the rest time is adequate to this load, because for the subsequent training the athlete has time to achieve supercompensation. By and large, if you are looking for an answer to the question “how to make a training program,” then you, first of all, should proceed from these two rules: the load from training to training should increase, and it is necessary to train systematically. If these two rules are followed, then you train correctly, but not necessarily, which is as effective as possible, therefore it is important to adhere to the basic rules of bodybuilding.

Basics of proper training

For weight:   training duration - 60 minutes; the number of repetitions in the approach - 8-12; rest between sets - 30-60 seconds; muscle failure - in the last 2-3 repetitions of the last approach; the basis of the training is basic exercises; the form of training is split, that is, an athlete pumps 1-3 muscle groups in one workout; It is recommended to train 1 large muscular group and 1-2 small ones for one training; Always start training with a large muscular group; nutrition - excess calories, protein for every kilogram of its own weight, 2-3 grams; sleep per day should be 8-10 hours; Each muscle group can be trained once a week, but the intensity of the training may be different; if you do not have time to recover between workouts, try using periodization of loads;

By force: training duration - 60 minutes; the number of repetitions in the approach is 1-6; rest between sets in basic exercises - 3-7 minutes, in the back - 1-2 minutes; the basis of the training is competitive movements: squats with barbell, power bench and deadlift; for one workout, the athlete performs only one heavy competitive movement and 1-2 auxiliary movements, or makes a back room on the day of rest; workout every other day; nutrition - excess calories, protein for every kilogram of its own weight, 2-3 grams; sleep per day should be 8-10 hours; strength is recommended to train on powerlifting schemes: for beginners and for experienced athletes.

On the "drying":   training duration - 40 minutes; The number of repetitions in the approach is 8-12 or 12-15, depending on how you prioritize, if it is important for you to preserve muscle mass and strength indicators as much as possible - then use a weight training scheme and a low-calorie diet if you want to lose weight as fast as possible. then use pamping and low-calorie diet. The basis of "drying" is precisely the diet, because a person loses weight due to a lack of calories, and training only helps to increase energy consumption and break down fat, so that the body is easier to utilize.

Individualization training programs

So, how to make a training program, we have more or less figured out, but let's summarize, to once again consolidate the knowledge gained. When it comes to gaining muscle mass, athletes use split, while the best combinations of muscle grouping are: chest and biceps, back and triceps, quadriceps and hip biceps, chest and front delta, latissimus dorsi and middle back muscles of the delta, biceps and triceps, and other muscle antagonist combinations. For legs it is better to select a separate workout, as for hands, but then you will have to train 4 times a week. A three-day split may consist of workouts: chest and biceps, back and triceps, legs and shoulders, or chest and back, arms and shoulders, legs. In general, there are many combinations, and their application depends on your goals and genetics, but, what kind of genetics may be, sooner or later you will need to add periodization to train large ones. muscle groups: legs, back and chest.

To make an individual training program for strength or drying does not make much sense, because if we are talking about strength indicators, athletes manipulate only with auxiliary exercises, selecting them for themselves, and the training scheme itself is always about the same. Why is that? The fact is that it is necessary to develop power indicators all the same in 3 competitive movements, therefore the only thing that remains for an athlete is to level his lagging places. In general, there is no point in thinking about the program with “drying”, because during this period you do not grow muscles, but burn fat, therefore exercise stress   plays only an optional role. But some fundamental rules must be observed in order to maintain the maximum number of muscles. It is also worth emphasize   one rule that applies to all physical activities, be sure to warm up carefully!

To individualize training program, you need to prioritize. The athlete must choose one of three large muscle groups, on which he will focus and some small muscle group, which he lags behind. If you have no lagging muscles, then it is best to focus on the legs, because the legs constitute the largest muscle group in the human body, so the training of the legs most stimulates the production of growth factors. In the case when the athlete has a back, biceps or shoulder girdle muscles, it is recommended to focus attention on the broadest muscles of the back. If your chest or triceps is lagging behind, then you need to focus on training the pectoral muscles.

Emphasis on legs	Emphasis on the back	Emphasis on chest
1 training - legs Day of rest 2 workout - chest, shoulders and biceps Day of rest 3 workout - back, shoulders and triceps 2 days of rest	1 workout - back Day of rest 2 training - arms and shoulders Day of rest 3 workout - legs and chest 2 days of rest	1 tren - chest and triceps Day of rest 2 training - legs and shoulders Day of rest 3 workout - back and biceps 2 days of rest

For training the target muscle group, you can use 5 exercises, 3 of which should be basic, in the case of the chest, you need to do 3 basic exercises, and then proceed to the training of the triceps. For training all other large muscle groups, you need to perform 2-3 basic exercises, and for training small muscle groups, 1-2 exercises. All exercises are performed in 4 work approaches in 8-12 repetitions. Under the training of the back is meant training the widest muscles, because the deadlift for bodybuilding exercise is useless, but the long back muscles must work out the direct and inverse hyperextension. To do abdominal exercises and hyperextension can be optional at the end of any workout.

There are many different workout programs in the gym. The choice of a program depends on your goal. Very often, when beginners come to the gym and start practicing, they jump from one training system to another, thereby not allowing their body to feel the pros or cons of this or that program. In order not to stagnate in one place, you need to make a training plan and constantly follow it, otherwise you just won’t understand whether it is effective for you or not. Usually, every newcomer who comes to the gymnasium can be mistaken and piously believe in some kind of secret training methods and program miracles, some kind of magic pills. Thinking you grow up like a hulk. This is complete nonsense, because if you really want to achieve a result, then you will have to work hard on yourself for a long time.

Practice shows and observations in different gyms, most trainers give the same program to absolutely everyone, making small changes that depend on different aspects. This happens because immediately to create a perfectly suitable training program for you, even a trainer with great experience is not able to. This is easily explained by the fact that you need to experiment, adhering to the basic criteria. Understandably, if you are a beginner, the coach will never tell you to do immediately. deadlift   or squatting with a barbell. In the first couple, he will exclude from training dangerous exercises and will give you some alternatives in the simulators, for example: the upper block thrust, push-ups on the bars and so on. At the initial stage, the main goal of the training will be to prepare the athlete's body for heavy loads, so to speak, “strengthening the body”. In general, the main thing is that the coach be good and not give you, as a training plan, complete nonsense. To avoid this, today we will try to clearly explain to you what is what.

Why is it so important to choose the right training program?

  A lot depends on what program you do in the gym. Incorrectly selected program will lead to stagnation of results or, even worse, to overtraining.

You need to determine for yourself what purpose you are pursuing. Why do you go to the gym? If you want to reset overweight, then, lifting large weights, you will not achieve your goal, but on the contrary, you will gain more more weight   due to muscle mass. You will more help aerobic exercise - low weight   burdens and a high number of repetitions in each exercise.

If your goal is to build muscle mass, then the best program will be basic exercises, aimed at large muscle groups, in the complete absence of any isolating exercises, which you should forget about until you become a professional competing athlete.

That is why at the initial stage it is so important to correctly define the program, depending on your goals.

"Split" or "Full body"?

  Training programs can be divided into two main types - “split” and “full body”. Let's look at what these two systems are and what are the main differences between them. Having understood this, you will be able to decide for yourself which system of training to choose.

"Split" - a separate training program

  "Split" (translated from English. - Split) - a system of training, in which for one workout you work 1-2 muscle groups, and not the whole body. Next time you will train the same muscle groups only in a week.

Due to this division, each muscle group gets more time to relax and has time to fully recover from training to training. Also, doing the “split-system”, you can carefully work out each muscle group, because if you pump only one or two muscles in one workout, then be kind enough to work on them properly, doing 3-4 exercises for each one.

The most common separate training program - " three day split". Let's give an example of a “three-day split”.

Monday - chest
  1. Bench press lying on a horizontal bench
  2. Dumbbell bench lying on an inclined bench
  3. Push up on the uneven bars (chest mode)
  4. Hands-down in the crossover

With this training program, you will work out the entire body with high quality during the week, and your muscles will relax and recover well between workouts.

No hand exercises are required. Your triceps will swing on Monday, along with the pectoral muscles, and your biceps on Friday, along with the back muscles.

By themselves, the muscles of the back and the pectoral muscles are large muscle groups that are many times larger than the muscles of the arms, which means that it is more difficult to work them out and they get tired longer. For example, during a “bench press” training on Monday, the triceps will tire along with the pectoral muscles, or even more. With a “traction” workout on Friday, the biceps will get enough load to grow with your back muscles.

"Full body" - full body training

  “Full body” (translated from English - the whole body) is fundamentally different from the “split system” in that all muscle groups work through a single workout using basic exercises.
  Exercising the whole body in one day is much more difficult and usually, by the end of the workout, the strength is already so small that some exercises are performed in bad faith and are not being worked out until the end. Because of this, the corresponding muscle groups lose weight, which negatively affects their growth.

If you have chosen the “full body” method as a training program in the gym, then the frequency of training should be less than with the “split” method, otherwise you are guaranteed to earn overtraining and there will be no progress. Fatigue will gradually accumulate, layering one on another.

With a separate training program, you can practice 3-4 times a week, and when training the whole body - no more than 2.

"Low repeat" or "high repeat" training?

  “Low repetition” is considered to be training, in which the number of repetitions in one exercise does not exceed 6, but may be less. This type of training is aimed at the maximum development of strength and a set of muscle mass. It is important not just to perform 6 repetitions in the exercise, but to pick up such a weight of the barbell or dumbbells that you will not be able to do the seventh repetition.

“Highly repetitive” training implies a high number of repetitions in exercises - from 15 and up. Such exercises should be considered aerobic. They develop endurance, help to burn excess fat, thereby giving relief muscles.

It is best to choose something in the middle and use the classic scheme for a typical bodybuilder - 8-12 reps in each approach. Sometimes it will be useful to alternate the load, changing the number of repetitions in a particular exercise. This principle is called cyclical. It will be discussed in more detail below.

We make a training program in the gym

  To make a training program you need individually. There are no universal programs that will bring the maximum result to absolutely everyone.

If you want to go to the gym more often, then it is better to choose a separate training program, if you do not have enough time and you can visit the gym only 2 times a week - train using the “full body” system. To draw up a training program for the whole body in one day, we will take only the most basic exercises, otherwise it will simply not be enough for every effort.

Here is a simple example of a two-day “full body”.

If before each exercise you will perform 2-4 warm-up approaches, smoothly increasing the weight of the bar until you reach your working weight and conscientiously perform 3-5 approaches in each exercise, then these two workouts per week will be more than enough.

No methods consisting of 15 exercises, 14 of which are various isolating exercises for the hands (all French presses, concentrated biceps lifts, etc.) are not needed. Look at the pictures and, without the slightest regret, throw this glossy magazine in the trash can and don’t remember about it anymore.

Such systems are designed for professionals who have built enough muscle mass, using anabolic steroids and polishing it before the competition!

So, in order to choose the right training program, you need to determine the exact goal, and also take into account the amount of free time that you can devote to training.

Thanks to our catalog of training programs, you can choose the most optimal one.

Cyclic training

  Now let's look at some of the details that will help avoid overtraining and achieve great success while working out in the gym.

Cyclic training is a periodic change in the training system that helps prevent the body from getting used to and adapting to the same, repetitive day-to-day workload. The construction of so-called training cycles does not allow the body to adapt and provokes it to constant stress, which, in turn, leads to an increase in muscle mass.

Training cycles can be long, lasting 3 months, and can be short (mini-cycles) - one week of light workouts and two weeks of hard work.

What does light or heavy training mean? With hard training, you practice to the full, picking up a weight of a barbell or dumbbell, which you can work with in the range of 8-12 repetitions in each approach. Moreover, the last repetitions should be given to you with great difficulty, and with light ones, you reduce the weight of the shells by 30-50% of your working weight, which you use on hard training days, and perform more repetitions, but slightly reduce the rest time between approaches and exercises.

Thus, you kill two birds with one stone - you give your body a short break in the days of light workouts, allowing it to recover better, and also, due to the change in load, you are not allowed to get used to the monotonous mode, which causes stress that stimulates muscle growth.

Supercompensation

  Supercompensation is a condition of the body, in which he not only recovered from fatigue from a good workout, but also improved his condition by increasing his strength and readiness for the next loads. It is worth remembering that the muscles are restored fairly quickly (24-72 hours), but the nervous system, which is strongly inflated from large loads, is not so fast and can take more than a week to restore it.

If you practice too often, then supercompensation will not be achieved, respectively, and power indicators will grow much slower or not at all. For example, recovery can take place within a week, and supercompensation within two weeks. This once again proves the importance of cyclical loads.

Conclusion

  As you can see, regarding the above, the selection of a training program for each person is carried out individually, based on physical indicators and so on. I hope you understand how to approach the preparation of a training program.

If you do not have a trainer in the gym, it is quite possible to do the analysis yourself and create a training program that will suit you based on your goals, later experimenting and making adjustments to the program. But the best thing is to consult with an experienced coach, who will suggest what and how to do it correctly. The most important thing is to do everything wisely and not to take some mega programs of professionals.

Remember, for each person the most effective will be their own training program, selected individually, so decide for yourself what program to choose.

Hello! It's time to deal with the basic principles of choosing your training program. Many beginners make a number of very serious mistakes at the beginning of their workouts. One of them is “jumping over” from one program to another. As a result, they simply lose time, since to get the result, it is necessary to let the program work. Let's see how to avoid many mistakes and create a training program for a beginner.

I once wrote an article on . But one mood, as we understand, is not enough. A goal that is not on paper does not exist! Dreams are plans in the mind, and plans are dreams on paper.

One of the mistakes, as we said above, is a frequent change of the training program. If you want to change your body for the better, then you need to correctly draw up a training program and follow it for many months to start tracking changes in one direction or another.

It would, of course, be better if your first training program is a personal trainer. By the way, how do personal trainers do it?

How does the training program make a personal trainer?

Many people really want to be beautiful, but they really do not want to work hard on themselves. Therefore, so many people suffer from "magic pill syndrome." I would like to get some kind of “secret” program or method, drink some kind of bodyguard or pill and without extra effort   to achieve result.

Therefore, newcomers so often, turning to personal trainers, are asked to write them a “magic” training program, which in just a few months will make Arnold Schwarzenegger out of them.

But the result, friends, requires work on oneself, and miracles happen, as a rule, only in fairy tales. Therefore, still have to work hard.

Personal trainers usually have a so-called. "Average" training program, which they write out to all of their wards, with minor adjustments.

For example, if a thin teenager wants to pump up, he will give him more reps in the approaches and fewer approaches. A fat man will make you use more cardio.

Is it bad? I think it's not so bad, because pick up the first training program for a beginner almost NOT POSSIBLE! This is the same as getting from a tank the first time to a relatively small object at a great distance. Those. you must first make a test shot, then another, and then, taking into account all the adjustments, make a direct hit.

So here, it is not possible to immediately understand what works best on a person, and only after a few test shots (training schemes) can one find an almost ideally suitable training program.

The most important thing is for your trainer to be a qualified specialist, i.e. did not begin to carry the utter nonsense. For example, if you wanted to , you wouldn’t make you do 3-4 approaches in exercises for 6-8 repetitions.

In short, the most important thing when choosing your first training program is to choose approximately the right direction, and subsequently make some adjustments. Therefore, if you have an approximate training program, it is still better than its absence. And how to choose a further right direction, we will now understand.

How often to train

Here it is necessary to take into account several important factors:

• The size of the muscle group;
• The volume of the load;
• Your fitness;

So, as you know, our muscles can be divided into large (Legs, Back, Chest) and small (Delta, Triceps, Biceps, Calf).

Large muscles recover MORE than small ones due to their size (more muscles = more damage). Those. for large muscles it will take one or two days longer to rest than for small ones.

The following is the amount of load performed during exercise. The harder and longer you have been training your muscles, the MORE time to recover.

The last thing to consider is your fitness. There is a slight contradiction. The longer you train, the better adapted you are to the load, i.e. recover faster. But, the longer you train, the more your muscles, and therefore require more recovery time.

And your ability to recover will noticeably lag behind the amount of necessary rest. For example, the volume of your hands was 35 cm, and it became 50 cm. Your ability to recover increased by 50%, and now it takes 150-200% more time to rest.

Usually this is not told to beginners, but after learning this, you will develop faster, because You will know what you will encounter.

Each trainer usually has his own ideas about rest between workouts, but I advise beginners to rest for 2 to 3 days between workouts of the same muscle group.

This is not a particularly long rest, but it is advisable for two main reasons:

1. Muscles beginners are small, which means they need less time to recover.
2. Beginners have not yet learned to reduce their muscles with high efficiency, because for now   does not work as effectively as professional athletes.

How much rest between sets and how long should the training last

I have already considered both questions in a separate article. Here is an article about , but about that .

The duration of the training should be no more than 1 hour, if you do not use pharmacological support (AAS). The fact is that training is a strong stress for the body and at a certain point (usually after 45-60 minutes) the body begins to release cortisol (a muscle-destroying hormone), as well as other catabolic hormones and substances.

If the workout lasted too long, you will delay the time of their release, as well as slow down the release of anabolic hormones that help us recover after a workout and grow muscles.

Rest between sets should not be more than 1-1.5 minutes, because in this mode you can do more work than if you had 3-5 minutes rest.

This is exactly the main difference with powerlifting. The best muscular growth is observed from high-volume work with an average weight, and the increase in strength from low-volume work with heavy weights.

In short, when drawing up your training program, you need to focus on about 90-120 seconds for the approach (30 seconds - for the approach + 60-90 seconds for rest). If your training session lasts exactly in this mode, then you will be able to “shove” a total of 30-40 approaches into it, which is the maximum limit. As a rule, a much smaller number of approaches is enough.

Training split

Split   - this is “splitting the body in parts”, i.e. we train each muscle group on a separate day.

You can train your whole body at a time, this training mode is most preferable for beginners, because split allows you to load more muscular groups in a more concentrated way, which beginners do not need at all.

The more you split your body, the greater the load can be given to each specific muscle, but there is also a downside. The more you break down the body, the less you have full days of rest, in which our muscles grow.

For sufficiently trained athletes - this is not so important, because their muscles can recover longer (7-12 days), and for beginners who need to train more often, it can hurt.

Therefore, here is the main rule for creating a split:   The less you exercise, the less splitting the body by day.

In practice, it looks quite simple. If you are a green beginner, then you can not break your body at all on different days, i.e. train your whole body at a time (1 day workout + 1 day rest).

If your fitness is slightly higher, you can try to split the body for 2 days (2 days of training + 1 day of rest), etc. In general, the more your muscles and the higher your fitness, the more you can split your body.

What muscles can be trained on one training?

There is one interesting point: ABSOLUTELY ANY! True, recovery must be taken into account, as well as the fact that while some muscle groups work, others are involved. This can affect not only the recovery, but also the overall result.

In addition to all this, some muscle groups require a heavier and more prolonged load than others. Do not worry, all this is not so difficult, now I will explain.

You can divide your muscle groups into pulling(Back, biceps, hip biceps) and pushing(Quadriceps, chest, triceps, deltas, calves). Although the legs are generally better to train separately. If you, for example, first train your triceps, and then your chest, then this is a bad idea, because these are both pushing muscle groups, and the triceps is activated when the chest is working, i.e. it will be already tired, and also the triceps is a small muscular group that will be tired and you will not be able to train your chest properly.

Another rule:   when you train a bunch of muscles, then ALWAYS BEGIN WITH BIG MUSCLE GROUPS!

Those. first back, then biceps, first chest, then triceps, etc. IT IS VERY IMPORTANT! First we train large groups   muscle, and then small.

Muscle groups in descending order:   Legs, Back, Chest, Delta, Triceps, Biceps.

And if we train two muscle groups in one workout? Suppose the chest and back? That rule also applies in this case. The back is bigger than the chest, so first we train the back.

But in general, combining large muscle groups in one workout NOT DESIRABLE!

It is better to combine one large group with small ones. For example:   Chest + arms, Spina + deltas, and legs separately, because the largest muscle group in the body.

An exception:   it is possible to train SPIN + CHEST at one workout since these are antagonist muscles (perform opposite functions).

Antagonist muscles

In our body, many muscles perform opposite movements. Chest muscles   they push the arms forward, and the back pulls them back, the biceps bends the arm at the elbow, and the triceps straightens it, the biceps of the hip bends the leg at the knee, and the quadriceps bends it, etc.

Such muscles are called antagonists.. The trick is that when you, for example, perform exercises on your chest, your back is also passively included in the work, because blood is poured into these parts of our body.

All this contributes to a better recovery of the opposite muscle group. Thus, by training antagonist muscles in one workout, you increase the efficiency of their work, as well as due to the fact that blood clogs both muscles,   It appears very pronounced and your muscles become as if about to burst.

It should be said that in choosing the sequence of exercises it is necessary to consider two rules:

1. First large muscle groups, then small ones.
2. First, hard basic exercises, then isolate.

For example, we train the chest. First, you should start with bench presses, barbells or dumbbells, and only then turn on the dumbbell layouts and crossover. Those. first, HEAVY BASIC EXERCISES, and only then HEAVING ISOLATING. In short, we start ALWAYS WITH COMPLEX AND HARD!

What should be the number of repetitions

On this topic, I will make a separate article. I’ll just say the main points. If your goal is to gain muscle mass, then almost always you have to do 6-12 reps per set. But I must say that the number of repetitions has NOT AN IMPORTANT ROLE!

MOST IMPORTANT is to take into account the time the muscle is under load.! Load should lead to   in the range of 10-30 seconds. Those. if it is, for example, a large muscle, such as a quadricep, then a muscle failure will occur in the required interval of 10-30 seconds just when performing 6-12 repetitions, but if it is a muscle that makes movements in a small amplitude, such as a calf, then you should do 15-20 reps. I think this is understandable.

The smaller the amplitude of the movements of the muscle being trained, the MORE reps   should maketo achieve muscle failure in the range of 10-30 seconds.

Summarizing the above in simple words   It should be noted that all training programs differ in intensity and vector of the applied load.

Something that is great for you can put your best friend in the hard peppermint. What we really need to pay attention to first of all is not a sequence of exercises, but the number and alternation of rest, because it is restoration that creates boundaries for the intensity of our exercises.

Individual training program is great! Only in order to compose it at least approximately you will need to know a lot (physiological characteristics, genetics, lifestyle, fitness, etc.). Who knows best? FOR YOURSELF!

Therefore, friends, you should get yourself a training diary and arm yourself with patience. Experiments on himself and the analysis of the results - here the best way   make yourself a competent training program.

I wish you good luck and perseverance in drawing up your individual training program.

By the way, in order to choose the first, fairly good training program, I did “ , Which will significantly shorten your path to achieving a result.

I regret that when I started to train, no one gave me such advice, so I lost a lot of time. I did not say any unique information in this article, but newcomers need to know exactly that. In short, the one who wants to significantly reduce his path to the goal will understand, and the rest without the need.

P.S. Subscribe to blog updates. It will only be steeper next.

Regards and best wishes!

So you want to learn how to create your own workout plan. There are many different types, variations and limitless types of training that can be created. In this case, there is no limit, and only your imagination can keep you from creating your own ideal mode. This guide was created to provide you with the basics for building your own training programs.

CHIVV - Basic principles of training program

To begin with, it is necessary to draw up a bodybuilding training program. It doesn't matter if you create a workout program for gaining muscle mass, burning fat or just keeping yourself in good shape - all of them must comply with the CHIVW principles. Under this abbreviation hides 4 magic words: FREQUENCY, INTENSITY, VIEW, TIME. And you will need everything if you want to have a solid foundation for your training plan. The following is a brief overview of each and that will be met throughout the entire guide.

FREQUENCY: The most obvious of the principles that determines how often you will train and how often you will perform this or that exercise. It is very important not to violate this principle by doing too much too quickly.

INTENSITY: This principle explains how intense your training will be. Will you compile a workout program with short breaks? Or will this prove to be a workout with long periods of rest? Maybe this will be training with big amount   approaches and repetitions? It is intensity that determines your results, therefore, it is necessary to set appropriate goals.

VIEW: Training programs can be compiled in a variety of ways, but their VIEW should be completely subjective. Determine it will be your own desires and preferences. What physical activity do you want to do? Examples include powerlifting, strength training, cardio training, or swimming and cycling. Even in the last two examples, the same principles apply as in Bodybuilding. Find your passion, since the indicators of your success and results will be very high with the physical activity that you enjoy.

TIME: How long will your training session last? How about the length of rest and work approaches? Time explains what actually follows from its name. This, in turn, is directly related to intensity. For example, a small interval of rest between sets increases the intensity. You may be a busy person, which means short workout programs with quick rest periods.

Begin to make a training program

At this point, you should already decide in which direction to move in order to start drawing up your own training program. Most people mentally create an image of how they will look. Perhaps your goal is only to maintain a healthy lifestyle, so you have no reason to worry about your physique. Below I will talk about some general principles for the two most common goals in bodybuilding - building muscle and burning fat. This will be done on the basis of the CHIVV principles that were described above.

Goal - Muscle Building

Frequency: The most important thing here is to go to the gym at least 3 times a week. I would even advise you to do this 5 times a week. Naturally, training every day is stupid, as this will very quickly lead to overtraining. And remember - you do not grow in the gym, but during the recovery period.

Intensity: The most effective way to build muscle is to keep the intensity slightly above average. How to measure the intensity? To assess your level of intensity, use a scale from 1 to 10 (directly during training), where 1 means absolute idleness, and 10 means the hardest and intense workout you have ever had to try. So, stick to 6-ke or a little higher. Another way to calculate the intensity is described.

Kind: If the goal is to build muscle, then bodybuilding is the best candidate. Your training should include pumping no more than 2-3 muscle groups, 3-4 sets and 8-12 reps per exercise.

Time: Training should last no more than 1 hour. The best option would be the duration of 45 minutes. Of course, someone can achieve excellent results by doing less, and someone - by training more. It all depends on .

Purpose - Fat Burning

If you want to lose weight and push the body to burn fat, you will get the greatest return by setting up a training program as follows:

Frequency: Train at least 3 days a week, 5-6 training days would be the best option. And try to alternate workouts. For example, strength training   pay 2-3 days a week, and take a cardio load between the power sessions. Thus, burning fat and strengthening your muscles on different days, you can avoid overtraining.

Intensity: You may have heard that low-intensity cardio exercises are most effective. But you can get rid of much more calories by including interval cardio loads in your program. First, take 2 minutes to a low-intensity load, for example, on a stationary bike with low resistance, then 30 seconds of high intensity on the same stationary bike with high resistance. This will keep your metabolism higher for several hours after exercise. On a scale of 1 to 10, try 3-4 on a low-intensity interval and 8-10 on a high-intensity interval. The total training time is up to 30-45 minutes.

Kind: For weight loss fit many different types of physical activity. Swimming, jogging, cycling, football, basketball, rowing are excellent cardio loads that will help diversify your strength training.

Time: Try to spend no more than 1 hour in the gym during strength training and from 15 to 30 seconds of rest between sets. Take cardio for 15-45 minutes.

Sample training program

Here is a great example of a universal workout that includes strength and cardio loads, both for the purpose of building muscle and burning fat.

Monday - chest / triceps

• Shang bench press
• Dumbbell bench press
• Dumbbell reclining
• Push-ups on the bars
• Arm extension on the block

Tuesday - feet

• Squats
• Lumbar attacks
• Leg press
• Socks

Wednesday - Depending on the state of health and the level of muscle pain - a day of rest or cardio load.

Thursday - shoulders / trapeze / press / lower back

• Lifting dumbbells to the sides
• Lifting dumbbells in front of you
• Dumbbell Pants
• Hyperextension
• Raising the torso on an incline bench
• Lifting the legs on an incline bench

Friday - Depending on the state of health and the level of muscle pain - a day of rest or cardio load.

Saturday - back / biceps

• Thrust rod in the slope
• Thrust down on the block wide grip
• Thrust down on the block narrow grip
• Arm bending with barbell
• Bending one arm with a dumbbell on the Scott bench

Sunday - Again, if you have strength and are not experiencing muscle pain, then dedicate this day to cardio activity. In another case, take a day off.

The number of working approaches is no more than three, with 8–12 repetitions in each exercise and 30–45 seconds of rest between sets.

If you do not want to pay the coach for the preparation of the training program, you can read our article, where we will talk about the rules of development effective programs for newbies.

Personal trainer

Of course, every person always wants to achieve high results in the shortest possible time. To this end, most beginners go to a personal trainer, who they think will make of them this month the Hulk. Fortunately or unfortunately, such miracles happen only in fairy tales. Never look for easy ways, because to achieve the desired level takes a lot of time.

As a rule, all coaches "prescribe" to beginner athletes the same program, which has minimal variations. For example, for girls and thin guys, training with a large number of repetitions and the absence of dangerous exercises is meant.

Of course, hardly anyone will give you a useless program, because coaches are important for your success because of your own benefit (if you have noticeable results, you will definitely take some more trainings). However, you need to take into account the fact that from the first time even the most professional coaches will not be able to create a personalized program that will suit you 100%. It will take more time.

What you need to perform exercises in the gym for maximum results? It is difficult to answer immediately. First of all, you need to "feel" your own body in order to make it a true standard. In general, a professional trainer is, of course, good, but 10 trainings will not be enough. Keep this in mind.

Training frequency

How often do you need to train this or that muscle group? How many times a week do you need to do heavy physical activity? Now we will try to answer these questions. First, a person has large muscles, which traditionally include the muscles of the back, legs, and chest, as well as the small muscles — the arms (biceps, triceps, forearm), delta, and calf. Of course, due to their size, the first ones recover a little longer, which is why they need more rest. Secondly, the amount of work done during a workout is important (the greater the load, the more time it takes to recover). Finally, the last is your training. The higher your bodybuilding experience, the better your body will be adapted for heavy training. Naturally, you will be able to do the exercises for a longer time in the gym.

It’s very difficult to say for sure what amount of time is required to fully restore your muscles, because everyone has their own ideas about this aspect of training. In general, for beginners, 2-3 days of rest will be enough to restore one or another muscle group. For professional bodybuilders, this number increases to 5-7 days due to the large volume of the muscles themselves, which, of course, need a lot of time for 100% renewal. Nevertheless, beginners are not recommended to go to the gym more than 3 times a week, pumping all parts of the body, while advanced bodybuilders need to go to the gym 5-6 times, distributing workouts so that in 1 day they can be pumped 1-2 muscle groups.

Duration of training

As a rule, training (active) should not last more than 1-1.5 hours. This time may increase with the proviso that you use anabolic steroids. Why can't (at least, not recommended) train more time? Heavy physical exertion is always a high level of release of cortisol and some other catabolic people. If you regularly delay the time of their release, then the recovery of our muscles can slow down significantly. People taking steroids, do not experience this, as they receive an additional dose of hormones.

Rest between sets

As a rule, it should be within one minute. This approach to training will allow you to perform more work. When you start to make your training program, then estimate about 90-120 seconds per approach (doing the exercise itself + rest). Thus, provided that the duration of your workout is 1 hour, you can do about 30 approaches. For a newbie this will be quite enough.

Splits

Naturally, it is impossible to train the body (even for beginner’s measures) in one day, which is why it is necessary to “split up” muscle groups for their training on different days. This method is called "split". Thanks to him, you can make an excellent set of exercises in the gym.

This is a very progressive method that allows you to concentrate on work for 1-2 muscle groups. On the one hand, it really works well, but on the other - we get less time to rest (the "already" split, the more training days you have in a week). This fact is not very important for professionals, because their muscles can recover for a long time - 7-10 days, but this may not affect the beginners in the best way. In general, the less experience you have, the less you need to split your workouts. Similarly with large muscles: the more experience, the more training days should be in split.

What muscle groups can be trained together? Beginners do not have much difference, however for advanced athletes it is better to combine in the training pulling groups of muscles (back, biceps) and pushing (chest, deltas, triceps). Legs better load on a separate day. To avoid any misunderstandings, you always need to train large muscles in the beginning, and small ones after. And finally, the last thing - do not combine the training of 2 large muscle groups.

The best splits can be considered the following: "Push-pull" (combine 1 pulling group and 1 pushing), "Top-Bottom" (Legs-Upper body) and, finally, advanced, where you need to completely split your workouts (Chest-Back-Leg - Shoulders-Hands). Calculate the number of days of rest based on the recovery time of your body.

Exercises in the gym and their choice

Perhaps the simplest task in bodybuilding. If you want to get large and prominent muscles, you need to perform more basic exercises that involve several muscle groups in the work. Almost all the exercises that are associated with the bar are among the basic ones. So, we list the most effective movements for a particular group:

1. Deadlift, pull-ups, dumbbell traction and barbell traction are the best exercises for the back. The gym has a lot of "peripheral" simulators, but they can only help to "beat" the muscles of this group.
2. Barbell / dumbbell bench press and push-ups on the bars are the best exercises for the chest muscles. Bench press lying, by the way, has many variations that more affect (additionally) one or another group of muscles.
3. The best exercises for the legs will be squats and leg presses. Do these exercises more often, coming to the gym. Exercises for the buttocks, by the way, are among the priority movements. Highly effective exercise   will be a "dead" thrust.
4. The best exercise for biceps will be lifting the bar while standing; for triceps - bench press with narrow grip and all types of French presses.
5. Finally, standing / sitting barbell presses and a barbell pull to the chin are suitable for deltas.

To develop powerful muscles with the help of these exercises, it will be quite enough that you regularly visit the gym. Exercises for girls are no different, and therefore the same movements (with small weights, of course) will be an excellent choice. When you train, always do it first. difficult exercises, gradually moving to lighter.

The number of repetitions in the exercises

With this question, everything is very simple. For the approach, you should do about 6-12 repetitions, which will be quite enough. You must meet this amount if your ultimate goal is building muscle. When pamping it increases to 15-20. Maximum muscle growth is observed when reaching positive failure after 15-30 seconds. It is 6-12 repetitions that give you the opportunity to meet in such a time period. Note that you need to make such a set of exercises in the gym, so that you have enough strength to perform all movements with the above number of repetitions.

Differences between different workout programs

In simple terms, they differ only in the load vector. For example, some exercises in the gym will bring more benefits to the endomorph, and others - to the ectomorph. The main point on which it is worthwhile to focus on the preparation of the program is not a sequence of exercises, but the amount of rest between workouts, which is a very important condition for muscle growth. It is very good to have a high-quality and effective training program, but for its preparation it is necessary to get a lot of knowledge about a particular person (his lifestyle, genetics, physical development, etc.) who came to the gym. Exercises for weight loss or weight gain, for men or for women - each program will differ significantly from another. For example, if you want to lose weight, then the program should include more aerobic exercises that will help you lose those extra pounds. On the "drying" some pamping is perfect. In general, the variations are many.

Finally

It is possible that some exercises may not be suitable for you. For example, a barbell bench press will be less effective than an angled barbell press. In this case, you can confidently change your program. Today, by the way, you can find many fitness clubs that have a gym for women. Exercises in it may differ from the "classics", they focus on stretching and aerobic movements.