By learning how to properly schedule your workouts and master the correct lifting techniques, you will have a great chance to get in shape and get all the benefits that the gym has to offer. Read on to find out how to start pumping iron the right way.

Steps

Click right

1. Choose the appropriate weight. When you first start to swing, it is difficult to determine how much weight you need. Don't start with too much weight - you'll run out of steam after the first two reps, and for proper extension muscles require many repetitions. You don't need too much a light weight. The ability to correctly select weights requires a certain amount of experience.

   • Figure out how many reps to do on the exercise you're working on. If you're doing the bench press, you need to do more than 3-4 sets for the muscles to grow, so you need to find a weight that you can do 10, 15, or 20 reps before the muscles fail.
   • Muscle failure is the point where you can no longer physically do an exercise without help. The more you swing, the more you get used to that feeling of muscle failure, and with experience you can push that moment further and further away.
   • Ideally, the muscles should fail at the same time as your last required rep. Take the maximum big weight, with which you will be able to complete all the planned repetitions.

2. Press slowly and evenly. Quickly work out a workout - not The best way Maximize the benefits of lifting weights. Do not rush - it is dangerous with injuries and wasted time. It is better to do fewer reps slowly and correctly than to take too much weight and try to do as fast and as many as possible.

   • Set aside at least an hour for a good workout. Do not work more than a few hours, try to train for half an hour without breaks, so as not to harm your health.

3. Per 50 minutes do not eat anything before training, otherwise you may start colic.

   • But you also don’t need to exercise on an empty stomach, otherwise you will not have the energy for exercise. eat in 1-2 hours before your workout and snack on some fruit 15 minutes before it starts if you feel hungry again.

4. Do a warm-up before your workout. It will oxygenate the bloodstream and muscles. It will also prevent or at least reduce post-workout pain.

   • The standard warm-up consists of 5 push-ups and 5 sit-ups. After doing both, rest for 30 seconds. Repeat in the same way, but for 10 repetitions, and again rest for 30 seconds. 20 times, rest. After that, back to 10 and 5 reps. Then, stretch your core muscles, do squats, and repeat the stretch.

5. Do some relaxation exercises after your workout. It can be just a stretch or everything that was included in the warm-up. The goal is to gradually lower the heart rate and prepare the body for rest.

   We train hands

   Doing the bench press . The bench press is probably one of the most popular exercises in weightlifting and is performed as follows. You lie on your back, usually on a bench, and lift the weight straight up from your chest. It is a very smart idea to use a spotter (a person who will belay you or a special rack with hooks), especially if you are not yet very aware of how much weight you need to take.

   • Grab the bar firmly, shoulder-width apart. You must hold the bar very firmly to create tension and flexibility in the biceps, shoulders and torso muscles. Take a deep breath as you lift your chest up and press your shoulder blades back down onto the bench.
   • Place your feet and press them to the floor as you remove the barbell. Move the bar directly over the chest and keep the muscles in tension.
   • Don't drop the weight, lower it in a straight line, slowly and evenly, until it touches your chest. Without letting your chest muscles clench or lose tension, push up, pushing up with your legs and arms to bring the bar back up to the top position.
   • Start with a weight that you can easily work with and develop your form. Always call a spotter (assistant), especially at the beginning when you are just starting out.

6. Do dumbbell presses. The dumbbell press involves a similar technique to the barbell bench press, but is performed by lifting a single dumbbell in each hand rather than one weight with both hands at the same time.

   • Take a dumbbell of the appropriate weight in each hand and lift them vertically up from your chest from a prone position. Lower them down slowly and evenly until the dumbbell touches the chest between the shoulder and the nipple. Bring them back up until they touch each other, vertically above you.
   • To perform a different but similar exercise, do a fly-out, keeping your arms perfectly straight and dropping them to your sides. The previous exercise is mostly pushing the weight up, while the fly is more like flapping your wings.
   • To work a slightly different muscle group, you can do a bench press with a barbell and dumbbells on an incline bench. The technique is basically the same, but when you press the barbell or dumbbells vertically up, the lifts will be done at a different angle to the torso, forcing other muscles to work.

7. Rise to the chest with biceps. To pump up the biceps, do lifts from a standing or sitting position, bending your arms at the elbow and lifting the dumbbells towards you. Choose an appropriate weight, lower the dumbbells down, one in each hand, and lift them up to your chest, contracting your biceps.

   • The dumbbells should be parallel to you. Raise them to your chest, turn them around so that your palm is facing you.
   • You can do it alternately with each hand, or you can do it several times before changing hands.

8. Do dumbbell rows. Dumbbell row - good exercise to complete the arm workout. With your knee on the bench, you raise the dumbbell from the bottom up to your chest. Train first one hand, then the other.

   • Get on one knee and rest your hand on the ground or on a bench.
   • Take a dumbbell with the appropriate weight in your hand and lift it from the ground to your chest. Change side.

   We train legs

   Do a few squats. Most halls have a setting for working on quadriceps, this is the largest muscle group on the legs. This is another exercise in which the help of a spotter or a special grappling rack is also important, especially if you are just starting out. Use the same principle of weight selection as in the bench press, place the dumbbells on your shoulders in a standing position.

   • While the weight is still on, put your hands in the same position as for the dumbbell press, climb up on it, place the dumbbells across your shoulders behind your head.
   • Take the weight off the rack and take a good step back. Stand with your feet shoulder-width apart and keep your head straight. It is very important to keep your back straight throughout the exercise, otherwise you risk injuring it.
   • To squat, bend your knees and hips, creating a parallel line with the ground. Freeze for a second before returning to starting position standing.

9. Rise up. Use the same technique as in the squat, take the weight on your back, stand in front of a box, a solid bench or platform.

   • Stand with feet hip-width apart, lift one knee up and place on a box. The thigh should be parallel to the floor. Step up and place your other foot on a box or elevated platform.
   • Reverse the motion by bending the knee and hip of your lead leg and stepping back.

10. Lunges with dumbbells. Try the basic lunge exercise, holding the dumbbells in your hands as if you are working on the biceps (raise to the chest), this is a great workout for the whole leg. To perform a proper lunge, keep your back straight, torso shortened, legs and head facing forward.

    • To lunge, step forward with one foot, heel going first.
    • Lower yourself gradually until your back knee touches the floor.
    • Press back with your lead foot so that the leg is again in a straight position. Straighten up completely to complete the rep. Do the same number of repetitions on each side.

Any man who wants to be respected in society, not only for his mind, often thinks about his physical data. However, it is one thing to think about it, and another thing to start.

This article will tell you in the most direct way how exactly you need to act so that your progress in fitness will amaze those around you.

Where to practice - at home or in the gym?

Often people who are far from sports have a question: where is it better to train, in the gym or at home? The answer depends on your goals. If the task is to acquire voluminous harmonious muscles, then there is only one way - a fitness center or gym.

And if you just want to change your physique a little, then home workouts will do, but without additional weight, progress will quickly stop, and buying dumbbells and barbells at home will cost hardly less than a subscription to the gym.

Therefore, after studying at home, in order to continue to grow and develop, in any case, you need to go to sport Club. Is there any point in wasting time at home, when it will be possible to study in a specially equipped center with much more comfort and progress?

How to start exercising?

To start training, you should definitely set yourself a goal, because the right motivation is already half the victory.

Most readers do not need additional motivation, because the main motivation is the reflection in the mirror. And if someone tells you that he would not like to gain a few kilograms of quality muscle mass, then, believe me, he is at least disingenuous.

Classes should begin with an examination by a doctor, if you have not done this before. After all, perhaps some exercises should be excluded from training program(more on the program below).

This sometimes happens, for example, with back or neck injuries, but even if you have such problems, then do not be discouraged, there are now a huge number of exercises and there are different ways to work on certain muscles that can be used even with injuries.

When the first stage is completed, it's time to move on to buying a subscription. There will not be perfect advice here, but it is still better to visit a gym that is located near your home, work or study, because rest is very important after a workout.

On the this moment now there is such an abundance of fitness centers that any reader will find a gym to their liking. The only one practical advice to give: do not skimp on your health. After all, with rare exceptions, the price is directly proportional to the quality of the services provided.

Agree, swimming in a warm pool and visiting after a workout is not only very pleasant, but also useful.

Warm up

Whatever sport you do, you should remember one very important thing, without which training will not only not bring results, but can also harm your health. It's about the workout.

After all, heavy weights, without which training for gaining muscle mass is unthinkable, will have a destructive effect on unheated muscles and joints.

Agree, it would be a shame to get seriously injured because you wanted to save 5-10 minutes on simple warm-up exercises.

How exactly to warm up is still known from school physical education lessons: simple movements starting from the upper body.

Also, before each exercise, you should do several approaches with small weights, gradually increasing the weight to the working one. This will perfectly warm up the muscles and joints and protect against injury.

Training program how to pump muscles correctly

So you bought a subscription, started training. The main mistake of beginners at this point is a completely ill-conceived training program. At the moment, there are many programs on how to properly pump the muscles of the body, and each of them has its own advantages.

On the initial stage the following scheme is most suitable: 1st workout: legs, shoulders, 2nd: chest, tricps, 3rd back, biceps.

Salute to all lovers healthy lifestyle life. Today, once again, we turn to the question of how to properly swing at home. To begin with, I will try to refute the myth that it is unrealistic to pump up at home, you must definitely visit gym and take any supplements. And there are two points of view. All gym goers talk about the futility of home workouts, and they are right.

Indeed, in order for the muscles to constantly grow, they must constantly experience “stress”. You should regularly increase the load by increasing the weight of the bar, thereby preventing the muscles from getting used to the load. They, the muscles, in turn, will respond with growth, provided that you eat right.

But visitors to the gym have their own goals: they want to become huge, compete in some bodybuilding competitions, and, of course, training at home will not suit them.

And now let's look at pumping up muscles at home from a simple layman, a person who just wants to have a trained body. He does not need huge, 56 centimeter biceps, chest, more than his girlfriend, no, he does not need all this. He needs a beautiful, athletic physique, having which, you can safely go to the beach in the summer and show off your relief press and outlined chest. For such people, training at home is the easiest and most affordable way.

We swing muscles at home correctly

So, how to build muscle at home. This is a fairly simple matter, but you need to be patient and stock up on willpower. First you need to understand simple rules, without compliance with which, your workouts will not only not bring you results, in the form of a sports figure, but will be completely useless.

1. Rule number - proper nutrition. Proper nutrition for muscle growth, that's 85% of your success. Without good nutrition, all your efforts will be in vain. And by good nutrition, I do not mean that you need to start eating like an elephant everything that comes to hand. By good nutrition, I mean the following:

• you definitely need to increase the intake of protein foods (meat, eggs, fish, cottage cheese), if for an ordinary person the protein intake is 0.5 grams per kilogram of weight, then you need to consume 1.5 proteins per kilogram of body weight;
• It is very important to reduce the intake of carbohydrates, we need carbohydrates for life support and for energy, which will be needed during training. Therefore, we reduce the consumption of carbohydrates, especially fast ones (sugar, bread, buns). We use slow carbohydrates (oatmeal, buckwheat, pasta) and only in the first half of the day. Your dinner should consist entirely of protein foods, plus some vegetables or fruits.

2. We talked about nutrition, now we move on to training. Since our muscles will not receive a serious load, in the form of heavy dumbbells and barbells, we will expose our muscles to other stresses. We will use circuit training and cardio loads. Cardio training, not only will it help you “pump” endurance, it will also help you get rid of excess weight. By using circuit training, which consists of only seven exercises, we will pump the whole body., four times a week.

Circuit training at home

How to swing at home We've already told, now it's time to show. Here are seven exercises with which you will pump your entire body, four times a week. To get started, look through all the exercises, and then we will write a program for you from them.

Pull-ups

You must have pulled yourself up in school. We remember. This will be the first exercise.

Do 10 pull-ups and immediately proceed to the next exercise.

Explosive pushups

These are the same push-ups that you do. But at the moment when you lowered, you need to push up as much as possible so that your palms come off the floor.


Do 8 explosive pushups, and without rest, go straight to the next exercise.

Squats on one leg

Look at the picture below, squat in the same way. Throw your right leg on a chair, slightly forward with your left. Squat down and get back up.


We squat 8 times on each leg.

Reverse pull-ups

Pull-ups again, this time to pump the biceps. During the exercise, try to feel their work.


Do 12 repetitions and run to another exercise.

Push-ups on the hands against the wall

Get on your hands, head down. Put your feet on the wall. Slowly go down and also come back up.


Do at least 5 reps.

Push-ups on chairs

Take two chairs (prepare them in advance). Throw your legs on one, rest your hands on the second. Push-ups, feel how the triceps work? Wonderful.


Push up like this 12 times and proceed to the last exercise.

Hanging leg raise

Hang on the horizontal bar and raise your legs as high as possible. Take your time, don't swing, do controlled lifts and feel the work of the press.


Do 12 lifts.

Congratulations, you have completed the first circle of 7 exercises, now rest for a couple of minutes and repeat the circle again. Do at least 4 laps. If you do not have a horizontal bar at home, then you can go to the nearest sports ground and train there.

Home workout program

As I promised, here you go detailed program circuit training. You will have to train 4 times a week: Monday, Wednesday, Thursday and Saturday. On rest days, I recommend stretching or jogging. Every week, try to increase the number of circles or the number of repetitions in the exercises. Choose yourself.

***
I hope you enjoy the exercises and enjoy the program. If you have any questions feel free to ask them in the comments.

flat stomach without excess fat and with relief muscles has always adorned a man. Feminine ideal beauty has also gone from magnificent forms to slim body with relief press. However, the abdominal muscles play a more important role in the body than just beauty. Developed muscles the press is a “framework”, which takes the load off the spine and keeps the posture. So, what do we need the press for?

1. Body stabilization. The abdominal muscles support the spine in the correct position and relieve the load from the muscles of the lower back, intervertebral discs.
2. Improving sports performance. with underdeveloped abdominal muscles it is impossible to put the correct technique of running, swimming, ski run. Correct fit cycling also requires a strong muscular frame. The role of the abdominal muscles in power types sport has long been known and obvious to everyone.
3. Improved digestion. Strong abdominal wall contributes to the proper functioning of the intestines and stomach, supports them in the correct position.

How to pump up the muscles of the press?

Everyone has press cubes, absolutely everyone. But in order for the abdominal muscles to be drawn, you need to reduce the thickness subcutaneous fat up to 1 cm or less. It is important to remember that burning fat locally on the stomach will not work, and even more so with abdominal exercises, you will not burn anything. This is an old and very common misconception. Fat is burned throughout the body and exercise is not enough for this, there must be an integrated approach to losing weight.

So to get nice abs and good posture, you need to do 2 things:

• get rid of fat
• pump up (in this case press)

That is diet combined with exercise. To all this, it is desirable to add the correct sports nutrition.

Important! The rectus abdominis (which we call the abs) runs from pelvic bone and is attached to the sternum, and the press cubes are the intersection of the muscle with the connecting fibers. She is one, so effective exercises for lower press or exercises for upper press just don't exist. The tension goes throughout the muscle, there is a slight difference only in the degree of load.

How long can you pump up the press?

The answer will depend on your body weight and body fat. The process can take from 1 month to 1 year, sometimes more.

Exercises for the abs

1. Exercise bike for the press

An effective and safe exercise for the back. The basic rule is the same - do not tear your lower back off the support.

2. Raising the legs on the horizontal bar

Training the press on the horizontal bar allows you to work out all the muscles of the press without endangering the spine.

• Frog on the horizontal bar

Hanging on the bar, bend your knees and raise to the level of your stomach. In this case, the lifting is done only by counting the muscles of the press, without swinging and other things. Fix the position until it burns. In the following sets, raise your knees to the level of the chest and the level of the chin.

• Hanging leg raises on the bar

it basic exercise for those who want to pump up the press on the horizontal bar. Slowly raise your legs to a 90-degree angle and then slowly lower them back down.

• Crossbar corner

It is performed as a hanging leg raise on the horizontal bar, but with fixation of the extreme position to failure. To perform this exercise, you first need to master the hanging leg raise on the bar.

• Side crunches

Engages the oblique abdominal muscles. It is performed as a hanging leg raise on the horizontal bar, but not in front of you, but to the left and right.

3. Exercises with a roller for the press

If you want to spend money on a press machine, then a press roller will be the most rational purchase. Low price, simplicity of design, small size, efficiency.. in general, we recommend.

Many fitness sites share ab roller exercises for men and ab roller exercises for women. We hasten to disappoint you - they are the same. Moreover, all exercises for the press are not divided into male and female.

Basic exercise with a press roller. You need to kneel (it is advisable to put a rug under your knees), rest against the roller and slowly roll it away from you. Start with a small amplitude, then increase as you train.

4. Plank

The plank is a favorite exercise in sports related to movement and endurance. He is loved by skiers, cyclists, runners, representatives of martial arts.

Performance exercises Olympic champion cross-country skiing Alexandra Legkov

How to do a bar for the press?

1. Take an emphasis lying either on your hands or on your elbows. Straighten the body in one line, do not overstrain the neck and back. The load must be even.
2. Hold your stand. Don't raise your head, look at the floor in front of you.

How much to do the plank exercise?

The best option would be to perform the exercise until muscle failure and change position. But if there is not much time for training, then follow the 5-minute workout plan.

Plank workout plan if you don't have time for a full workout.

The main thing is that the body is in a straight line. At first, hold the plank in front of a mirror until you develop a habit.

5. Straight crunches on the press

How to do crunches on the press?

1. Lie on the floor on your back and bend your legs. Pay attention to the lower back - when performing the exercise, it should always be pressed to the floor.
2. Keep your hands at your chest or behind your head, but don't use them to lift you up.
3. Slowly rise, feeling the tension of all the abdominal muscles. It is important not just to rise, but to twist, without tearing off the lower back of the floor.
4. Slowly lower yourself back to the starting position and repeat the exercise.

Important! Crunches can be dangerous to back health if done incorrectly. The main rule: do not tear your lower back off the floor!

How much to do exercises on the press?

In training the press, you do not need to be smart with the number of repetitions and vary it according to complex patterns. The recipe is simple: work until the muscles “failure”, but within 15-20 times per approach. Approaches from 3 to 5. This is the average figure that is recommended in many sources. If necessary, use weights or do the exercises more slowly, “tightened out”. We will not write a list of references, just take my word for it.

For endurance sports (running, ski race, swimming, cycling, etc.) it is not so much muscle hypertrophy that is important as endurance. Therefore, it is important that the press is under load for as long as possible. To do this, do repetitions slowly and fix the extreme position under load.

You can always look at how the fire burns, the water flows and the girl crouches
(c) someone from the audience

Yesterday I went to training after a 1.5 month break. I did a full body (completely all the muscles in 1 workout). I remembered that I should write an article about how I rocked.

With the pumping of your body, things are exactly the same as with the pumping of the site in search engines. There are a lot of different opinions, approaches, theories, myths. Each jock, like a webmaster, has his own personal experience. And, looking back at him, he can assert something. And he can argue endlessly with other jocks (who have their own experience) about what is right and what is not.

Therefore, I declare that this article is not the ultimate truth. Only my experience is described, taking into account physiological data, some initial parameters.

Why did I decide to jump up

It all started, actually a long time ago. AT student years, living in a hostel, my classmates and I, as it sometimes happens with everyone, decided to suddenly move away from drinking a little and pump up. Moreover, the "rocking chair", consisting of one barbell (well, there were a lot of pancakes), a bench for bench press and a dozen dumbbells, was located on the 1st floor of the hostel. The exercises were shown to us by a friend more experienced in these matters. In general, we went for six months. We made all possible mistakes, ignored the advice of others, we ourselves know! At the same time, there was almost no food, but they did not deny themselves beer. What are the results...

Next was the army. Under the demobilization there was time and I wanted to pull up a little fizuha. A samovar bar made from links of a tank caterpillar, 2 dumbbells, a horizontal bar and bars - that's the whole poor set for a soldier. 3 months of such an unplanned "pump" changes in the body have not been made.

And about 2 years ago I wanted to have a press like I used to at the age of 16, when I was skinny and just started to abuse alcohol with chips. Then the press stood out well.

I downloaded Vasily Ulyanov's "Smart Press Training" course. Worked out a little. I liked the fact that in addition to the press, information was given on the development of muscles in general. I realized that just pumping up the press is not the best idea. You need to pump the body.

Then I downloaded the course "3 weeks of killer home workouts" and began to study, because. going to the rocking chair was pissed off. " And how is it, and what’s there, I’ll come, and there are only pitching, they will laugh at me"- familiar? And now, six months later, for the first time, I saw at least some results from the classes. But then there was a move to another city, work, somehow I abandoned everything, it was forgotten.

Somewhere in another six months, I nevertheless decided to go to the gym. I managed to pass only 2 months, and then, quite suddenly for myself, I bought a ticket to Tai and flew to warmer climes.

There were a lot of mistakes at every stage. The main mistakes, in my opinion, were: unplanned classes, wrong technique, ignoring some basic elements(didn’t do legs and deadlift), the desire to pump one part of the body (arms / chest / abs), nutrition.

And only six months ago I managed to quite effectively walk into the gym. And the results, although not some impressive, but achieved.

Is it possible to pump up at home?

Can! But you will grow many times slower than if you trained in the gym! At home, in any case, you can’t pick up the right weight, it’s hard to progress. Do not be afraid of the hall, no one will laugh no matter how you come there. And you can also stare at the phytonyash completely unrepentantly (sometimes it seems that some of them go after this!), Just put on looser pants:

Is it worth contacting a coach?

If you're a complete beginner, it's worth it. Ask anyone who has started on his own and he will say: "If I had worked with a coach, the results would have been better." It is accessible and will show by example what exercises to do and, most importantly, how to do them correctly! good coach will advise just for you some kind of set of exercises. Too fat - one program (first, lose weight, you can’t run - a big load on the heart and joints), dry - another program (for weight gain). Engaged in other sports (i.e., muscles in good shape) - you can immediately take heavier weights.

But! Coach coach strife.
During the six months of training in the gym, I saw several guys working out with a trainer. All six months that I was engaged, they also went regularly, every training session with a trainer. It is not known how much they walked before that. I have progress, they have nothing. And everyone pulls small weights, dumbbells of 7 kg each. Damn, sometimes I find it funny.

Some postulates

Captain's notes that you will find everywhere. But they cannot be ignored. I ignored it, thought "Yes, some kind of garbage" - there were no results. Began to follow - appeared.

• THE MOST IMPORTANT THING IS THE CORRECT TECHNIQUE FOR PERFORMANCE
  Once again: THE MOST IMPORTANT THING IS THE CORRECT TECHNIQUE OF PERFORMANCE. Let me remind you: THE MOST IMPORTANT THING IS THE CORRECT TECHNIQUE OF PERFORMANCE.
• For the first six months, a year and a half, you can do whatever program you want.
  It makes no sense to bother with this, often change, combine. You can just do the so-called base: chest, back, legs. 3 times a week. And you will grow in any case (subject to other postulates, of course).
• 70% of muscle growth is food and sleep
  Eat. The goal is to gain 2g of protein for every kg of your weight. It is very easy to calculate, there are all sorts of online calculators. You can score on counting calories. Eat fatty food, please. Fat - not deposited in fat. Carbohydrates are stored in fat. If there is excess weight- Eliminate carbohydrates (cereals, sweets, starchy foods, pasta). If not, then I don't care at all. Eat! Protein products: meat, fish, eggs, cheese, milk, cottage cheese (for the night!).
  Sleep at least 8 hours.
  The dream of a lazy man, fuck.
• At each workout, you should increase either the number of repetitions or the weight compared to the previous workout.
  Without it, there will be no muscle growth. Pulling the same thing from workout to workout, there will be no progress.
• Keep a workout diary
  Record how many times you reap (e.g., " chest top 1 - 80kg x 7r.; 2 - 80x5"- the first approach for the upper chest shook the barbell 80kg 8 times, in the 2nd approach - the same weight, but 5 times. Personally, it is unrealistic for me to remember such data for all exercises. If you are able - cool.
• Beware of overtraining
  1.5-2 hours in the hall - yes, it's easy! Who is engaged in less than an hour - goof. I will walk every day!
  The workout should not last longer than 1 hour. No more than 4 times a week.
• You need to pump the whole body
  "I want to pump up my chest and bitsuha a little" - the desire of 90% of all beginners. And I, too, once came to the student gym for this purpose. I was told - it's impossible! But I didn't listen.
• Don't forget your legs!
  Deadlift and squat are the most heavy exercise for me. I want to breathe after them. And I avoided them for a very long time. Only the last 4 months did regularly. I think this is what brought results. This is the base! You can't replace her with anything. Correct technique- decides. Pay special attention to this.
• Warm up is important
  5-10 minutes to warm up. Without this, injury cannot be avoided.
• Take a two-week break every 3-4 months.

A little more from the theory of swing

There are 2 types of training: mass/strength and endurance. The only difference is the number of repetitions per exercise.

If we swing for a set of muscle mass (namely, this is the goal for the majority) - 6-8 (even 10) repetitions.

For endurance - 12-15 repetitions. This type of training is suitable for drying and for giving relief to the muscles.

I combined these 2 types of training. Those. one week I was swinging for mass, the second - for endurance. This was done because different types muscle fibers(white and red). And their recovery period is just 2 weeks. Therefore, while some are being restored, we are downloading others.

2-3 approaches (sets) of each exercise (excluding 1-3 warm-up approaches). For each muscle - 1 exercise! It makes no sense to jerk off, for example, 5 different exercises for biceps. Enough 2-3 sets of one exercise. Everything!

Rest between sets: 1.5-2 minutes.

Rest between different exercises: 3-4 minutes.

There are 3 main muscle groups, base: chest, back and legs. They must be done on different days, not combined with each other. In general, you can not swing your arms, abs, shoulders. Because all of them will be involved in one way or another when executing the base:

• Front deltas and triceps are included when doing the chest
• Biceps, middle deltas, trapezius, forearms work when we swing our backs
• The press works everywhere

You can simply "finish off" with 1 set those muscles that turn on. I did exactly that.

Or, conversely, endure these exercises for another day.

My training program

I came to her after some time. I also constantly changed, tried. In the end, he worked out exactly this for himself. This does not mean that she is faithful.

1. Chest + Finishing: Front Delts + Triceps
2. Medium and rear deltas+ biceps + abs
3. Back + finishing: trapezoid
4. Legs

I just had to score 4 days, and it’s more convenient to do it that way, it just fit in 50 minutes. It is quite possible to scatter the exercises for 3 days. Legs always swing separately from all other muscle groups.

I will not give a set of exercises. Here for an amateur. Choose your set, just remember - for 1 muscle - 1 exercise. You should not do two, three or more exercise. I often see how many people suffer from this: they sip the barbell on the chest, then they take dumbbells and do the exercise on the same muscles, and then they go to the simulator and there are 5 more approaches. It's not necessary, yeah

Sports nutrition

Most likely you have a persistent stereotype that sports nutrition is bad. I still can't explain to some. They stupidly do not listen, do not hear and do not want to hear. I, they say, only for natural quality! Sportspit is not anabolics and steroids, from which all these troubles come, like insufficiency, kidney failure and other things that scare us from blue screens.

Protein is needed for muscle growth. In English - "protein". This protein is for sale. If you are gaining 2g of protein per kg of weight with regular food, you do not need protein. But personally, I would have to include an additional meal, and these are extra carbohydrates anyway. Protein allows you to get that lack of protein without any hassle.

You can safely put your dick on the rest of the sports nutrition. You don't need it.

Only when drying will most likely be needed: a fat burner and BCAAs (amino acids that give energy and allow you not to “burn” muscles).

List of materials on the topic

Vasily Ulyanov "3 weeks of killer workouts in the gym"- really cool video course, theory + video with exercises.
On this I recommend to stop at the initial stage. Materials on the topic - just a bunch. And the more you dig, the more you go deep, the more you get confused. Let us return again to the fact that the first year can be practiced according to any system. Just take some program into service, following the basics that I gave in the article, and you will grow. But then, when stagnation comes (weights do not grow, there are no results), then dig deeper, change the program, try, experiment.

But if you really want, then below is a list of suitable materials:
Denis Borisov "Bodybuilder's Catechism"- all the basics of bodybuilding in a small book.
Channel on YouTube Denis Borisov
Channel on YouTube YouGiftedBB

Now I want to work out on the book Supertraining by Mike Mentzer. When reading it, a template break may occur and many so-called. the pitching simply will not accept it, they will call it heresy. Therefore, I will not recommend immediately engaging in it - I have not tried it myself. But I highly recommend reading it.

A little bit of linking you know why

Goals, getting out of the comfort zone, flow and testosterone-dopamine Willpower - what affects