How to build muscle: an ideal training program in the gym
Sport And Fitness Educational Program / / December 19, 2019
Many people have heard about the "bottom of the chest" or "bottom of the feet" and are training in the gym exclusively so: shake your one today, tomorrow - another. This technique - Split - often used in bodybuilding.
However, beginners are advised not to splits and swing muscles of the whole body in one workout. This will allow symmetrically to work all muscle groups, and recover quickly.
How often to train
Arrange training three times a week. For example, you can practice on Mondays, Wednesdays and Fridays and leave weekends free. Or train in other days, in accordance with its schedule. The main thing that the two training was at least one day of rest - during which time your muscles have time to recover.
How to pick up weight
To find out your operating weightTry to do the exercise with the stamp or with light weights. If, without straining, were able to perform a predetermined number of repetitions, take the following by weight dumbbell or barbell hang on pancakes or 2.5 to 5 kg. Still easy - hang more. Your weight - one in which the end of the approach you have difficulty performing the exercise, but the technique is not affected.
How many sets and reps to do
newcomers recommend doing high reps with low weight. This approach provides:
- The early formation of neuromuscular connection necessary to increase muscle mass.
- Active growth of muscle mass.
- Absence of injuries from large scale.
To simplify the program, carry out the same number of sets and repetitions in all exercises. Perform all the mentioned below exercises for three sets of 10 times unless otherwise indicated.
What should be warm
Before training do the workout.
- Articular warm-up: rotate the joints, do tilt and rotate the body.
- Five minutes of light cardio: quiet running on the track, training on elliptical trainer, jumping rope.
If the strength exercises are performed with a weight of over 20 kilograms, before they needed warm-up approaches. You perform the exercise 3-5 times with a blank stamped, and then added 10-20 kilograms.
For example, if you're doing squats with a barbell on his back with a weight of 50 kilograms, warm-up approaches will look as follows: 3 × 20 30 3 × 40 × 3, one minute of rest and a working first approach weight.
What exercises do
Since training with the abdominal muscles, you raise their tone, so that they better support your body and do not give round back in such movements as deadlifts or squats on the back.
1. ups at the press corps
Place the bent knees on the floor or put it on a hill to the angle of the knee was 90 degrees, hands behind his head clean. Perform three sets of 20 times.
2. feet ups on press
This exercise provides a load on the muscles, hip flexors. Perform three sets of 20 times.
Lie on the floor, place your hands along the body. Raise your knees bent legs up to the thigh is perpendicular to the floor. Tear off the pelvis off the floor and apply it to the top, then lower and repeat.
3. hyperextension
This exercise brings a double benefit: pumps extensor muscles of the back, which helps you to hold back during the deadlift and squat, and activates buttocks. The latter is especially important for people with sedentary work.
Exercise can be done on an inclined simulator for hyperextension, where the body is at an angle, in the Roman chair, in which the body parallel to the floor, or GHD.
Tilt the housing parallel to the floor or slightly below and then back up unbend. The deeper you bend down, the more included the buttocks.
4. Squats on the back
Exercise provides a load on the front of the thigh and buttocks.
To begin with, experiment with the position of the feet and find out what production for you the most convenient: wide, narrow, with a strongly deployed on your lap, or only slightly allotted to the sides.
During the sit-ups follow the technique.
- The back should be straight all the exercise time. If it is rounded at the lowest point, your back muscles are not strong enough, take the weight of the smaller ones.
- The feet do not have to break away from the floor.
- Squat in the full range of: at least until parallel to the floor or slightly below.
5. bench press
Pumps pecs, triceps uses, shoulders and muscles of the core.
Lie down on the bench for bench press, leg put wide, feet flat on the floor. To determine the width of the grip, grasp the bar and lower it on the chest. At the lowest point of the forearm should be perpendicular to the rod. Take the rod, move it into position over the chest, lower chest to touch and lift again.
Here are some features of the technology:
- If you are using a medium grip, wrists, elbows and neck in the same plane.
- Foot firmly pressed to the floor, do not put your feet on your toes.
- Make a motion in the full range of motion, touch the stamp of his chest.
6. Deadlift
Deadlift He is working on the back side of the thighs, buttocks and extensor muscles of the back.
Go to the bar with your feet so that the boom was over lacing your shoes, close to the shin. Grasp the bar a little further than shoulder width, bend your knees. Raises the bar with your back straight to full extension of the hip joint.
Features of the technology:
- Keep your back straight, it will remove the load from the back.
- Stand with feet shoulder-width apart, toes outward, expand by 15-25 degrees.
- Raise the bar close to shins, almost glide over them (but certainly not the way to GIFCA below).
7. Link upper block to the chest
This exercise load latissimus dorsi.
Sit on an exercise machine, grasp the handle and pull it toward your chest. Perform each exercise due to the muscles of the back, and not the arms and shoulders.
8. Press rod from the chest while standing
This exercise load shoulders, especially their front part, and pectoral muscles.
Grasp bar direct grip at shoulder width or slightly wider. Lift the rod up to the extreme point of completely straighten your elbows and slide your hands back a little behind his head.
Several features of the technology:
- The sight is directed forward, do not lift your head for the bar.
- When the bar goes to the head, lift the chin and head back post.
- Do not tilt the body back during the lift.
9. Lifting barbell biceps
This is an isolated exercise for biceps shoulder.
Take a reverse grip barbell at shoulder-width apart, lift her, bending the arm at the elbow and lower smoothly.
Features of the technology:
- To relieve the load on the back, slightly tilt the body forward.
- To protect elbow joint, lower the weight slowly and under control, and do not drop down.
- You can shift the load on the different heads of the biceps due to the position of the elbows (elbows were taken back - longer loaded the outer head of the biceps, the elbows brought forward - loaded inner cap biceps).
10. Breeding of dumbbells in the slope
This movement is working on the back of the shoulder.
Take dumbbells, Bend parallel to the floor and plant hand in hand.
Features:
- Do not lift the shoulders up, they should be left to switch off from work trapezius muscles.
- To increase the burden on the rear deltoids, just unroll the little fingers of the hand up.
11. hands on the extension on the block triceps
Stand next to the upper unit, grasp the handle grip right, leaned forward casing, Do not round your back. It is important to fix the whole shoulder girdle to move during the exercise only arm.
Features:
- You can shift the load on the different heads of the triceps, changing the grip (grip pumps direct the lateral head of the triceps, and back - long).
- Link upper unit allows the cable grip at the bottom and dilute hand brush little fingers expand outwardly (this also allows to work better long head of the triceps).
How long will this program
You can execute this program from one to two months, and then either change it to split to heavily load each group muscles, or continue to pump the entire body in one workout, but change the number of sets and repetitions in accordance with their goals.
If you like variety, and the same exercises performed every day, deprive you of the interest and motivation, you can vary your workout movements below.
How to diversify training
Movement out of the program | Options for replacement |
ups at the press corps | Ups casing in the Roman chair, V-shaped hull ups |
feet ups on press | Lifting the knee to the chest in the vise on the bar, lift the legs to the horizontal bar |
Squats | Lunges with a barbell on his back, sumo squats with weights or dumbbells |
bench press | Breeding dumbbells lying, push-ups, bench press on the simulator "Hummer" |
Deadlift | legs bending simulator lying, dead thrust (Deadlift on straight legs) |
Link upper block to the chest | Link rod to the belt to tilt the belt thrust dumbbells in the slope, the thrust T is tilted in the neck |
Bench with chest standing | Dumbbell bench press standing |
Lifting barbell biceps | Lifting dumbbells for biceps |
Breeding of dumbbells in the slope | Breeding hands on a simulator ( "reverse butterfly") |
hands on the extension unit on triceps | French bench press / stand, reverse push-ups with your feet on a hill, dips |
How to cool down
After training dedicate time stretching all muscle groups. There is no scientific evidence that stretching reduces post-workout muscle pain, but it is:
- It increases the elasticity of the muscles and connective tissue, which reduces the risk of injury during training and in everyday life.
- Partially removes limitations that may prevent you from doing the exercises with proper technique.
see also
- 5 × 5 - an optimal training program 3 times a week →
- How to practice at home: a training program for the week →
- 12 exercises to help you remain flexible at any age →