Hello, friends! My name is Nikita Volkov. If you are completely new to bodybuilding or just planning to go to the gym, then this article is for you! How many difficulties a beginner has to overcome even before he wraps his arms around the bar, for the first time, in the gym!

A change in the usual way of life (getting out of the "comfort zone") causes anxiety in the vast majority of people! After all, after work, study, you will not have to fall on the sofa, but go somewhere, load yourself with weights, then eat. Nutrition… You have to control how much you eat, stop stuffing yourself with any infection, such as poisonous Coke, carcinogenic chips and….. limit your consumption of sweets.

My head was spinning from the amount of various information that I could not put together in any way. So many different techniques and methods. Yes, and there are a lot of rumors around this simple sport. At that moment I was not confident in myself. Ashamed of his body. But I wanted to start changing myself and my life.

"Why do I need all this?" any “normal” person would think. “And in general, my genes are bad, the bone is heavy and wide, and even the muscles prevent me from moving, they enslave. I also heard that jocks with sex lives don't go boom-boom. Plus, they're dumb!" – this “sane” person will continue.

All this is just ridiculous! Now I will not dispel these myths of not very smart people, otherwise the article will be very long. I am sure that you understand that these are banal excuses that you need to either forget or stay in your world of prejudices and excuses.

Where do I begin?

There are many options for how to create a training program for a beginner, but I want to say one thing, that there is NO universal workout! Each organism is individual and how adaptation to loads, muscle tissue will take place depends on many factors, such as: gender, age, fitness, genetics.

Now I will give a scheme according to which you will need to practice in the first 3-4 months of your training. What is typical for this period?

• Poor muscle-brain connection (the beginner does not understand and does not know how muscles contract), and also, they are not able to abstract (forget that someone is looking at them).
• Any physical activity is stress for an unprepared body, so it makes no sense to overload the system with excessive weights.
• Muscle fibers adapt to new loads, so fairly rapid increases in strength and volume are observed.
• It makes no sense to divide workouts into splits (by body parts), because. this is necessary for a targeted, increased load on the muscles being worked out.

Those were the highlights. I will quickly go over all the points before giving you a program in which you will need to start the path to climbing to the top, where you will be respected, beautiful girls and success.

Poor musculo-brain connection. Most beginners come to the gym and just mindlessly lift and bench weights without thinking about how the muscle they are working on is working. This is fine. This is a mistake of almost 100% of newcomers to the ranks of bodybuilders. You need to read about how to learn how to contract muscles.

About stress from any physical activity I think it's understandable. Your goals in the first months are to establish the correct technique for performing exercises, get used to the weights of the body and the ability to focus on the muscle being worked out.

Next item. In the first months of training, there are quite large increases in muscle volume and strength, do not rush to rejoice, this is just a response of the body to external load after a long sleep.

I advise you to measure all your volumes with a centimeter and write down all the data on paper. After a month or two, measure yourself again and you will be pleasantly surprised. Just don't be "fanatic" about it, don't measure yourself every other day and wait for crazy gains.

Further. In the beginning, there is no point in splitting. The muscles of a beginner are not adapted to such loads and such training will not give the expected result, such as after 1.5-2 years of training. Just forget about it for now. Everything will be, but everything in due time.

Next moment. Most beginners cannot abstract. They think that everyone in the room, and even people passing by, are looking at them to laugh at their still modest results. Dear my friends! Understand that in the gym everyone is fixated only on themselves and no one cares how you do it. Everyone was at the beginning, just like you. They came to the hall with frightened eyes and were afraid to "strange" something. Relax! You are only racing with yourself.

You should be better than only one person today, that is you yesterday.

What are the exercises?

Exercises are divided into basic and isolating. Read more.

Basic exercises involve several joints and muscle groups during their execution. Such exercises include, for example: barbell/dumbbell bench press, barbell/dumbbell squats, barbell rows, etc. The principle, I think, is clear.

Isolation exercises involve only one muscle group and one joint. For example: extension / flexion of the legs in the simulator. Such exercises serve well for clogging the muscles with blood or for preliminary fatigue of the muscle, but not for great muscle growth.

Therefore, in the training program for a beginner, I included only basic exercises! No isolation for a year and a half of training!

Now it's time to start the most interesting. How should you train in the first 3-4 months of your training.

Training program for beginners

The training program for beginners will look like this:

Do the above workout 3 times a week, every other day (Monday, Wednesday, Friday, or Tuesday, Thursday, Saturday).

We start from the shoulder girdle, because. in the future, this will allow you to increase indicators in the volume of the chest and back.

First, do one warm-up set (usually with an empty bar) for 12 reps, then 3 sets of 10-12 reps with a weight that allows you to perform exercises with correct technique and feel the work of your muscles.

Weights, as you already understood, will grow on their own. But make sure that you do not fall out of the corridor in 10-12 repetitions. Can you lift more reps without ? Throw another 2.5-5 kg ​​on the bar, do not be afraid. But remember now the main thing is technique!

If you are not yet 23-24 years old, then you have growth zones open, and you can significantly expand your backbone. Therefore, the above complex needs to be slightly adjusted.

Therefore, one workout (usually the middle one, for example on Wednesday) should be replaced with this one:

1. 1. Deep squats (20 reps) + Pullover with a dumbbell, lying across the bench (15 reps). They are performed one after the other without rest (first squats, then pullover ... rest 1-1.15 minutes ... then again). Complete three Super Sets.
   2. Pull-ups behind the head with a wide grip (30 repetitions, excluding approaches). For example: 10, 8, 8, 6.
   3. Pull-ups to the chest with a wide grip (30 repetitions, excluding approaches). For example: 10, 8, 8, 6.
   4. Pulling up with an average reverse grip, palms towards you (on the biceps) until the stomach touches the crossbar (30 repetitions, excluding approaches). For example: 10, 8, 8, 6.
   5. Push-ups on wide bars with maximum chest stretch at the bottom point (100 repetitions, excluding approaches). For example: 25, 25, 20, 15, 15
   6. Hanging straight leg raise (abs exercise)

Such an alternation of training will give an even greater effect, because. weight work will be performed not 3, but 2 times a week. In addition, it will expand your backbone.

This is how your workouts will go in the next 3-4 months! No isolation! Only basic exercises! This will be enough! You will grow well at first as well. At first, the progress is generally going great! The body gets used to the load and responds very well to it!

P.P.S. To choose an INDIVIDUAL TRAINING PROGRAM for yourself, based on your individual characteristics, you can download my “Choice System individual program training." Details below:

P.S. Subscribe to blog updates. It will only get worse from there.

With respect and best wishes, !

When we try to start training from scratch, many of us are frankly intimidated by these many obscure terms and buzzwords - hyperextensions, supersets, cardio, clusters, mesocycles and others. Yes, fitness is a big science and generally a very voluminous subject for study. But this does not mean at all that it is first necessary to study the whole theory for years, and then start training.

On the contrary, there is nothing better and easier than starting right away with training.

Start with workouts! From practice!

You do not need to know what physiologists and professional trainers know. You just need to read the elementary instructions to start the right classes.

In this article, I will give two of the most important rules for beginners who decide to go in for fitness. These rules make getting started as easy as possible. Feel free to see for yourself.

Rule one - Freedom and ease are more important than correctness

This means that on early stages classes it is extremely important that you get the joy and pleasure from training and learning new things. So that you do not feel it as a heavy duty - to train and read “this boring thing” every day ... This is more important than knowledge and the correctness of everything that you do.

Therefore, having studied the very first instructions and a set of exercises, feel free to take up training. Yes, the dumbbells are still very small (no more than 2-5 kg ​​each). Yes, the exercise technique is almost non-existent. Yes, there are many questions and uncertainties.

So what? The main thing is that you started. That's what's important now.

I have a useful analogy when I talk to people in the halls and lectures. For example, you want to become a major writer. What are you going to do? Will you start to study the entire writing experience and wait until you become as big a writer as Marquez? Or will you start writing right away? Let weak books, but immediately? Do not rush to answer ... Think carefully.

The best results will be achieved by those who try to write daily and gradually study their subject, and not at all by those who first study the whole theory. The first books will be frankly rubbish, but how much joy they brought in the process ... Further - better. Gradually it will become readable. And in the end - a ready-made writer. But how many mistakes! But who cares, after all? The result is in the face!

Now you are the author of your own health and perfection own body. Start writing this book today! You can write the first lines right now. You already do this by studying my site. But do it by following the second rule for beginners.

Regularity is more important than a one-time amount of work

It is much more useful to perform daily 1-2 exercises with dumbbells or simple gymnastics than to perform even a very high-quality set of exercises only once a week. It is much more useful to devote 10-20 minutes a day to any business than 1-2 hours, but once a week. This is a universal rule, the validity of which I have seen many times.

Your task is to do at least something every day.

Today you have read this article. Tomorrow, study the exercises of the complex you need. The day after tomorrow, try them with dumbbells. Then study again something on the topic of training. Try again. Schedule your workouts in a diary. Try to stick to the plan. Consider how you can contribute desired changes into nutrition. Find time to discuss activities with your spouse, this is also important. Do everything in small pieces, but every day ...

Give yourself the opportunity to develop this priceless habit. In humans, habits (conditioned reflexes) are developed in 2 to 4 weeks. So much you need to "hold on". And then everything will go like clockwork. You no longer need to constantly think about it. The system will work for you around the clock, seven days a week.

So with simple rules figured it out. Now you understand that the ideal time to start is now. And you don’t have to wait for good weather, an opportunity, a suitable mood, Monday ... Just start taking small steps every day towards yourself new, so strong, healthy, fit ....

?

• Fish oil is a natural tonic containing vitamins A, D and polyunsaturated higher fatty acids, including the omega-3 class.
• Category:

Take 3 capsules daily with meals. The duration of admission is 4 weeks.

OMEGA-3D "Academy-T" is an innovative TRIPLE ACTION FORMULA. The unique combination of Omega-3 polyunsaturated fatty acids, the antioxidant Coenzyme Q10 and the amino acid L-carnitine provides the product with powerful synergistic properties and promotes the supply of healthy fats, protection of fats from oxidants and full absorption in cells.
Benefits of OMEGA-3D:
- increase in metabolic rate;
- improvement of the rheological properties of blood, due to a decrease in viscosity, as a result of which arterial pressure, the risk of cardiovascular diseases, blood clots, strokes and heart attacks decreases;
- reduces the level of triglycerides in the blood, which leads to a decrease in the risk of heart disease;
- stimulation of ATP production for heart cells;
- increase in general tone and endurance;
- weight loss;
- normalization of immunity;
- Improving brain function, uplifting mood. The medulla is 60% fat and especially needs omega-3 fatty acids to function properly;
- a healthy source of energy that does not create the risk of increasing fat mass;
- increased production of hormones, including the most important testosterone in sports.

VPLAB Nutrition | BCAA 8:1:1

Mix 10 g (one measuring spoon) with 200 ml of water. Drink immediately after preparation. 1 serving before workout.

Essential amino acids with branched chains (BCAA), which are the main material for protein synthesis, have a strong anabolic effect, prevent catabolism. L-glutamine enhances the effect of BCAAs, contributing to a more effective growth muscle mass and recovery. New generation ultramicronized BCAAs are distinguished by the best solubility and the complete absence of bitterness. The ratio of leucine - isoleucine - valine 8:1:1 is optimal for maximizing the anabolic potential of muscle tissue.

VPLAB Nutrition | joint formula?

Glucosamine in combination with chondroitin take part in the synthesis of connective tissue, prevent the processes of cartilage destruction - restore and even reverse the development of osteoarthritis, stimulate the active restoration of cartilage tissue.
VPLab "Liquid Joint Formula":
- Improves joint mobility and the functional state of the musculoskeletal system
- Reduces muscle fatigue
- Restores joints after exercise
- In diseases of the joints and spine reduces pain and inflammation

VPLAB Nutrition | Ultra Men's Sport Multivitamin Formula?

1 capsule 2 times a day

Taking the VPLaboratory Ultra Men's Sport Multivitamin Formula vitamin and mineral complex will help eliminate nutrient deficiencies in the body that provoke premature fatigue, insufficient recovery and reduced body tone.

Anton Simonov

Health is much more dependent on our habits and nutrition than on the art of medicine.

Content

Everyone who came to train in the gym, in order to achieve the result, must adhere to a specific training methodology. It will be different, given the goal, but everyone needs to perform basic exercises: they will become the basis for further weight loss, drying or building muscle mass.

What are basic exercises

A basic exercise is called an exercise in which 2 or more joints are involved. This indicates that more muscle groups are involved during its execution. This principle helps a person to train with more weight, the body receives serious stress, releases more hormones (especially growth) for the formation of muscle tissue. For example: the bench press option involves the shoulder, elbow joints, and the pull-up uses the elbow, wrist, and shoulder joints. Exercises in which only one joint is involved are isolation exercises.

How to exercise in the gym

Bodybuilding classes imply that the athlete has a training program in gym, a power supply scheme has been drawn up. Without them, a person will train chaotically, without progress and improvement in results. For newbies the best option it will be if the training system is compiled by a qualified trainer, writes out a progress table, shows and explains the technique of basic exercises. To get the best result, a beginner athlete should pay attention to the following points:

• balanced nutrition: getting missing elements, counting and adjusting calories consumed;
• workout plan: optimal ratios strength exercises, cardio, number of approaches, repetitions;
• adherence to the schedule (do not miss classes);
• giving up alcohol, smoking, good sleep.

Effective training program for beginners

The effectiveness of the program depends on the goals set: for example, in order to lose weight, you need to devote more time to cardio, and for weight gain, strength training. There is no universal program and you should select the appropriate exercises according to your personal feelings together with the trainer. As a basis, you can use the basic exercises in the gym, their description is below.

The vast majority of girls go in for sports to lose weight. excess weight, strengthen, tighten the figure. In this regard, exercises for women in the gym are somewhat different from men's, the emphasis is more on aerobic exercise. The girl's body contains 10% more fat, it is needed to fulfill their natural task - the birth of a child. Therefore, any workout should begin with a run (at least 20 minutes), after which you can proceed to the rest of the basic exercises in the gym.

Best Back Exercises

Basic back exercises are used to increase muscle volume, so are better suited for men to get a V-shape. The movements must be performed correctly, in compliance with the technique, so as not to injure the body. Basic exercises in the gym should be the first while the athlete has enough strength to work with weights. To train your back, do:

1. Deadlift - is listed in the top three basic exercises. Works well on the lower back shoulder girdle, thighs, buttocks, biceps shoulder. One of the most exhausting, but also useful exercises. It is very important to follow the technique when performing so as not to damage the lower back, which receives a serious load.
2. Bent over row. Good way pumping the latissimus dorsi, performed after the deadlift, helps to visually make the back wider. The muscles of the shoulder girdle, biceps are also involved.
3. Pull-ups are a well-known version of an exercise for the back, you can do it at home or on a street sports ground.

Chest workout

pumped up rib cage is not an easy task for any athlete. Many people have to spend more than one week to feel the training technique, to catch the necessary amplitude. Basic best exercises in the gym for the chest:

1. The bench press is also included in the main three of the base. Allows you to use Weight Limit to load the muscles of the chest, involves the shoulder girdle, forearm. Do not rush to take on a lot of weight, ask someone in the gym to insure you during execution so that you are not pressed by the neck.
2. Dumbbell bench press. This option allows for less weight, but provides a greater range of motion, which has a beneficial effect on muscle growth.
3. Push ups. Home version of the basic exercise for the chest, involves the shoulder girdle, biceps, triceps.

Basic bicep exercises

The most effective movement to pump up biceps- flexion at the elbow, but it involves one joint in the work, so such exercises are considered basic with a big stretch. Rather, they can be called the most productive. Basic exercises for biceps in the gym:

1. Pull-ups ( reverse grip). The only option that really involves more than 1 joint, but it will not work for a long time to pump the biceps with it, the athlete gets tired quickly.
2. Lifting the biceps of the bar in work includes one joint, but has maximum effect in the biceps training course. In addition to the biceps muscle, the anterior bundle of deltas is involved.
3. Hammer exercise. Athletes often lag behind Bottom part biceps, this version of the exercise provides an opportunity to work out the necessary part of the arm well.

Triceps

With this muscle group, the situation is simpler than with the biceps. Avoid training the triceps muscle is not worth it, it forms up to 60% of the visual volume of your arm. If the main movement for the biceps is flexion, then for this case it is extension. Basic triceps exercises in the gym:

1. Close grip bench press. This option provides an opportunity to load the muscle as much as possible, to take a large working weight. At narrow grip excluded from work pectoral muscle, and the entire emphasis is shifted to the triceps. As with chest training, it is desirable that someone insure you.
2. french press. It is better to perform it with a small weight, this will not overload the elbow joint, but with a large number of repetitions. The sequence is the same with the chest: first do the chest press, and then the French. With this approach, nothing will threaten your joints.

On the shoulders (deltas)

Broad massive shoulders adorn any man. The joints here are very easy to injure, so the movements should be performed very carefully, choosing the right weight. Basic shoulder exercises:

1. Army press. It is performed standing or sitting with a barbell, which, unlike dumbbells, provides an opportunity to load the target muscles more. Together with the shoulders, the triceps, the muscles of the middle back, are trained to a lesser extent.
2. Dumbbell press. Perform better while standing, this option is an alternative army press, but they can be performed in one workout.

On the abdominal muscles

As with the biceps, there is no base for this part of the body, all movement options involve one joint. Main principle pumping abdominal muscles- twisting. Abs exercises in the gym are performed for maximum tension. muscle fibers during their contraction. For training, you can do:

1. Bench crunches are good for upper abs. The lower part is also involved, but less.
2. Hanging leg raise, it effectively trains the lower abdominal muscles. The press training should be performed at the end of the session, in each approach the maximum number of times.

On leg muscles

This part of the body becomes a problem for men, women. For the first, it becomes a real challenge to increase muscle mass, for the second - to lose weight, deal with cellulite. Women need to work with lighter weights, doing more repetitions to accelerate metabolism, increase endurance. Leg exercises in the gym:

1. Lunges with dumbbells. Several variants of the execution technique are used, but the maximum effect is obtained if they are done with advancement. You need to squat deeply and rise on your toes. The same muscles are involved as with squats.
2. The barbell squat is the last exercise in the base three. Beginners are strictly not recommended to perform with a lot of weight. It is better for girls to start simply with a neck, for guys - with pancakes of 5 kg each. This is due to the large load on the lower back. Perfectly worked out quadriceps, gluteal muscles, hamstrings, lower back.

Video tutorials for beginners

Fitness can bring maximum results only if you follow the schedule, diet, exercise technique. The latter is especially difficult to master on your own, because there is no one to point out runtime errors.

To prepare for classes, it is better to watch the video from famous athletes, which talk about the nuances of the technique of classes in the hall. Below are examples of workouts for men, women. Don't forget to wear comfortable clothes.

A set of exercises in the gym for men

Gym workout for girls

Did you find an error in the text? Select it, press Ctrl + Enter and we'll fix it!

Discuss

Basic exercises in the gym

When you first come to the gym, you don't know what to do. There are a lot of simulators, inflated guys and fit ones walk around slim girls. You are lost. In this case, the training program for beginners will help you!

Start of classes

Getting started in the gym is no easy task. This is a whole world of weights and muscles, strong people.

Usually the programs are made by the trainer of the fitness club you came to. The service is paid. We recommend for the first time (for a month) to take individual training for your coach to give you correct technique exercises.

Training in the gym for beginners is an unsafe process, because the body has not yet got used to the loads. Therefore, at first, it is better to practice under supervision.

It's important not to be afraid to ask questions. You can ask for help from any coach working in this club or from the administrator, if you are completely confused. Of course, only your trainer will advise on the intricacies of your program, but another specialist may well answer the question of how to use the simulator or where to drink water.

To correctly compose a program, the coach must know:

1. Human anatomy, features of the functioning of muscles, their location, dangerous moments.
2. The basics of compiling programs for various areas: for gaining muscle mass, for losing weight, for increasing strength, and so on.
3. To know the technique of exercising most of the training elements, to understand why this or that exercise is being done.
4. Ideally, if the coach has a specialized higher education.

What usually happens in the halls: a person comes to practice after reading on the Internet different advice. Often with a ready-made program, which no one has adapted to his individual characteristics. It is good if this person asks the coach to show each exercise. Usually, people try to get by with video tutorials only. This is the wrong approach!

Remember that everything universal cannot be perfect. For the general reader, one can only give sample program, which can be used as a basis. But the best results are achieved with individual work.

Programming for beginners

Today, there are a lot of fitness clubs all over the world. Each of them has several trainers. Some clubs present serious demands to the selection of an instructor candidate. But there are also unscrupulous owners of sports establishments who select only on the basis of appearance, not paying attention to experience, knowledge, education.

For beginners, bodybuilding is a whole world in which you want to achieve everything quickly, try everything. Beginners think this way: in order for muscles to grow faster, you need to work with large weights. Their muscles are not ready for this, causing people to get injured and abandon the gym forever.

Principle 1: gradualism is the basis of safety

Training programs for beginners in the gym should take into account unpreparedness human body. It happens that inexperienced trainers will load you into the very first workout, make you do 3 sets of 10 times of basic exercises (sometimes they will drive out both squats and bench press in one day).

And this is all done with weights, at the redistribution of your forces.

What is the result:

• A week after training, you cannot bend and unbend your arms and legs.
• Your temperature rises due to extensive inflammatory processes in the muscles.

Will the desire to train further remain after this? Few have.

The beginning of training in the gym should always be gradual!

The entire workout must be observed by the beginner, how he works with the proposed weights. The selection of weights in this case is very dynamic. Light, at first glance, weight can be heavy and vice versa. You need to keep your finger on the pulse all the time, notice everything in time.

The first month should not be given to a beginner heavy exercise. You need to gradually accustom his muscles to work.

Workouts for beginners in the gym should consist of 5-6 exercises, in each of which no more than 2-3 approaches. Basic exercises should be started with 2 approaches.

The first week should be gentle so that the newcomer can come to next workout. If you immediately load his muscles, he will recover for a week, and this should not be allowed. The first workout should be introductory, not killer.

Principle 2: base first

Usually guys come to the gym to increase muscle volume, to become pumped up. They need a weight training program for beginners. It should include basic exercises.

For example, here basic program workouts for beginners:

1. Cardio 5-7 minutes (running).
2. Bench press: 2 to 10.
3. Breeding dumbbells lying down: 2 to 10.
4. Extension of the arms on the block: 2 to 10.
5. Dumbbell bench press from behind the head: 2 to 10.
6. Press: 3 to 10.

1. Cardio 5-7 minutes (exercise bike).
2. Empty bar squats: 2 to 10.
3. Leg press in the simulator: 2 to 10.
4. Seated dumbbell press: 2 to 10.
5. Bar pull to the chin: 2 to 10.
6. Press: 2 to 15.

1. Cardio (running) 5-7 minutes.
2. Hyperextension 2 to 15.
3. thrust upper block: 2 to 10.
4. The thrust of the lower block: 2 to 10.
5. Bicep Curl: 2 to 10.
6. Hammer: 2 to 10.
7. Press: 3 to 10

In the first week you need to do 2 sets. In the second week, you can add a third approach to all those exercises where there were 2 of them.

Of course, with careful attention from the instructor, everything will be fine, a person will be able to treat his back. But in some cases there is no such control, most beginners walk in the gyms on their own. Newbie and deadlift- an explosive mixture, after the explosion of which an injured lower back remains.

The same applies to squats. Wrong technique, haste with the choice of weight - and now, the newcomer is already at the appointment with a neurologist.

Why is the program not working?

It also happens that a well-designed program did not lead a person to his dream. 3 months have passed, and the weight is still at an undesirable level, the biceps are of the wrong volume, the bench press has not grown to 100 kg.

All this can be for two reasons:

1. The program does have bugs.
2. The problem is not in the program, but in the newcomer.

We have already discussed the first part of the question. Now let's briefly see what depends on the beginner himself.

1. The quality of training, discipline, following the recommendations.
2. Complete nutrition.
3. Sufficient healthy sleep.

How responsibly a beginner approaches training determines 70% of success. Remember this! And the gym and the trainer are just good helpers and stimulants.