Bodybuilding training complex. The best weight training program - bodybuilding for real men

13.10.2019

So you want to significantly increase muscle mass and create a relief abdominal ? Here is a step-by-step introduction to the iron game that will help you get started right. Don't expect miracles to happen overnight. It takes time, concentration and consistency to build a body.

This simple and straightforward beginner training program will gradually introduce you to the basics of bodybuilding and provide a solid platform for further development. The good news is that it is in the first 6-12 months that you will get the most significant results.

However, it is very important that you learn how to perform the exercises correctly right away and follow the basic safety rules to make sure that you do not get injured when the load increases.

Workout

It takes time, concentration and consistency to build a body.

If you are a beginner, you may train more frequently than intermediate and advanced athletes. The reason is simple: when you have a lot of experience, you know how to strain your muscles harder and you can do more damage from which it will take a long time to recover. Beginners, in turn, have sore muscles, but they recover faster, since muscle damage is not so serious.

If the word "damage" makes you wince, don't worry. For a bodybuilder, moderate muscle damage is beneficial, as it forces the body to recover and supercompensate (grow) a bit to prepare for future workouts. This is the essence of bodybuilding - a constant cycle: one step back, two steps forward, which is repeated over and over again from week to week.

If you keep this in mind, it becomes clear why rest and sleep are so important, since it is at this time that the body takes those very two steps forward.

So instead of training each muscle group once a week, you can start with two workouts a week and work your way up. Moreover, we are going to split the body into two days: the upper body except the abs on the first day, Bottom part body plus abs on the second day. Since we intend to train each muscle group twice a week, this means that we can arrange the first and second days on Monday and Tuesday, for example.

Then we repeat the first and second day again on Thursday and Friday, leaving Wednesday and the weekend to rest and relax. On the next week you start all over again on Monday, that is, the first day, and so on.

We want to introduce you to the basics, so we will focus mainly on the classic exercises. Once we master these more simple exercises, we'll take it to the next level with a new focus on more complex, multi-joint exercises. Now it is more important to learn how to perform the exercises correctly and achieve the right feel for each exercise, rather than lifting as many weights as possible.

With some exercises, such as high pulldowns and most dumbbell side raises, it's especially difficult to get the right muscle to work if you're using too much weight. Start easy; choose a weight that you can lift 10-12 times correctly and increase the load as you get the technique right. Track your workouts - write down in a notebook or in a special training diary the weight and number of repetitions so that you can later refer to it.

When doing exercises such as high pulldowns or dumbbell side raises, it is especially difficult to get the right muscle to work if you use too much weight.

Sample training program

Monday (top)

Hack squats

Tuesday (bottom)

Wednesday: Rest

Thursday (top)

Friday (bottom)

Saturday: Rest

Sunday: Rest

Diet

To maintain your new, more active lifestyle, you need to rethink your daily diet. There is no single "perfect diet", but there are general guidelines that you can follow whether you are a thin teenager or over 40 and overweight.

Give up unhealthy food. Believe me, this is your most important step. Fast food, candy, sugary sodas, and the like don't just give you too many calories to turn into a Michelin ad man, but they fill you up with empty calories that keep you from getting the nutrition you really need!

This is a big mistake, since fiber is essential to keep your digestive system in shape. You need a stomach to keep up with your new, more intense nutritional needs, so make it a habit to get fiber with every meal (except for the post-workout meals).

The importance of water cannot be overestimated. If you are dehydrated, you cannot function properly. Negative consequences range from lethargy and fatigue to headache and nervous breakdown. Make sure you drink enough water, not coffee and soda, throughout the day, even on non-training days.

Try to split your meals into several small meals.

Many bodybuilders aim to drink about 4 liters of water per day, but you probably need to consider your body weight, climate, and activity level.

Try to divide your meals into several small portions. This will help you stabilize your blood sugar levels and ensure a constant supply of nutrients to your body.

Avoid eating carbohydrates late in the evening. are the main source of energy for training, they work in much the same way as gasoline in a car.

However, unlike a car, you cannot refuel full tank and leave it until the morning. Instead, large portions of carbohydrates at night will be processed by the body and stored as body fat, if there is no immediate need for additional energy.

To continue the car analogy, in the morning you will have a practically empty tank, but you will gain some fat. If you feel like snacking late at night, choose something that is all protein, as protein won't be stored as fat, and it also provides extra "building blocks" while your body is recovering, i.e. sleeping.

Now your goal is to clean up your diet and establish the habit of daily recording everything that enters your body. On the next level, we'll dive deeper into strategies for gaining or losing weight, but let's start by setting some kind of benchmark for ourselves.

First, keep a diet diary that you can use on a daily basis. It could be a section in your training diary, or an "electronic assistant" or a small notebook that you carry in your pocket.

In any case, it should have columns - when, what, calories. If you want to make life easier for yourself in the future, you can also separate columns for proteins, carbohydrates and fat.

Your next step is to start writing down everything you eat throughout the day. Keep an eye on yourself so as not to deceive yourself, if you ate a chocolate bar, write it down immediately so as not to “forget” about it later.

Manufacturers often try to present their products with less calories by using tiny portions. Recalculate calories to match your actual portion. It seems to me that anyone who honestly believes that there are only two servings in half a liter of juice is a strange person.

To count calories in unpackaged foods such as fruit and food home cooking, buy a book on counting calories, which gives approximate information depending on the weight or volume of the product. Choose a book that takes into account the content of proteins, fats and carbohydrates in different types food.

Keeping track of your eating habits will help you resist the urge to eat unhealthy foods, simply because now you have to face the truth - how many calories does each such meal add. Perhaps, indeed, happiness lies in ignorance, but ignorance will not help you get a great body.

To further improve your diet, follow the basic guidelines outlined earlier in this section. Simply put, clean up your diet and establish new, healthy eating habits to prepare for a more advanced level. We present to your attention a clear diet plan for someone who is actively involved in the gym and wants to build muscle.

Sample Diet

1st meal

1 cup

5 proteins

1 banana

1 glass

2nd meal

1 portion

2 cups

1/2 cup

3rd meal

Muesli
1 bar

1 small apple

1.5 cups

4th meal

1 bank

1 glass

5th meal

Protein shake
1 glass

Additives

Sports nutrition supplements can help you in your efforts. Proper use of supplements will not only provide you with all the necessary substances, but also give you additional strength, speed of recovery and prevent injuries.

However, sorting through what seems to be an endless list of supplements seems like an impossible task for experienced bodybuilders, and for beginners - just daunting.

What works? What is simple soap bubble and marketing nonsense? And once you figure out what really works, which brand should you choose? Take advantage of a great deal from a company you haven't heard of before and risk disappointment, or go for a big brand name and run out of money?

These are all serious questions and we will deal with them over time, but let's start simple. If you are a beginner, you should definitely have two nutritional supplements. In an ideal world, you wouldn't even need that, but in reality, it's hard to get everything you need from food alone.

I'm talking about the two main bodybuilding supplements: multivitamin/mineral tablets and extra protein.

Multivitamins/Minerals

This is the most basic and most important supplement in your arsenal. In order for your body to function optimally, it needs to, and if you do not spend enough time planning and preparing each meal throughout the day, making sure that no nutrients are destroyed in the cooking process, you need to take additives.

It's not a lot of fun, but if you're forced to choose just ONE supplement, then this should be your choice. Multivitamins/minerals can come in the form of syrup, tablets, capsules, or even a combination of tablets and capsules. The choice of supplement form is up to you, but be careful with hard tablets.

Some tablets are so hard that they do not dissolve completely in the stomach and never give 100% possible benefits. It makes sense to test hard tablets by soaking them in a warm (but not hot) vinegar solution for 30 minutes or so. If the tablet has dissolved, or at least softened, it will do, but if it is still hard as a rock, you probably bought a fake one.

There are hundreds, if not thousands, of multivitamin/mineral brands. Choose a reasonable price from a reputable company. It's also important to find a supplement that has all or nearly all of the vital minerals and vitamins in the recommended daily dose.

You will find that manufacturers vary slightly in product formulas, but never mind if you find a formula that is close to your mineral and vitamin needs. Take your multivitamins/minerals with breakfast to make sure you don't forget them.

Protein Supplements

The main purpose of consuming protein supplements is to provide your muscles with additional " building material". As mentioned earlier, muscle tissue needs protein in order to repair and grow, so your diet must meet this increased protein requirement. However, it is often difficult to get enough protein in regular meals throughout the day.

This is where supplemental protein comes in. The most common form of protein supplements is a simple powder that you mix with milk or water in a mixer or blender, but you can also buy ready-made drinks and protein-rich sports bars (not to be confused with sugar-filled energy bars). You can even buy protein-fortified pasta and other foods. For now, we'll discuss regular powder.

There are three main types of protein powder, although last years the boundaries between them are blurred. Here basic formulas:

: powders with great content high quality protein and carbohydrates. Very high in calories and suitable for naturally thin people who have trouble gaining weight.
Meal replacement drinks: a relatively balanced combination of proteins and carbohydrates with a moderate amount of calories. A handy product for those who need to eat but don't have time to prepare a real meal.
Pure protein drinks: they have no or almost no carbohydrates, they consist entirely of proteins. Low calorie content; a serving can contain 40g of protein and 200 calories or less, so it's a great choice for stocky people who don't want to add calories but still get the protein they need.

If you are skinny and can't get enough calories from regular food, buy and try to consume as much of it as possible between meals. As the name suggests, meal replacement drinks are great if you're constantly on the move and don't have time to prepare a real meal.

Last but not least, pure protein drinks can be consumed as a snack, to increase the protein content of breakfast, or right before bed to help your body grow.

No matter what type of protein drink you buy, don't get in the habit of skipping meals and drinking a protein drink instead. Supplements are just supplements; your main source of nutrition should be good quality healthy food!

Go to new environment is always a test. There are concepts and unwritten rules that everyone but you take for granted. Don't worry, you'll get used to everything in time.

When you choose a gym, make sure you choose a gym that you feel comfortable in. Take your time - walk around the gym, inspect the simulators, see how many people go to the gym, what kind of people come. Also make sure you don't have a long drive to the gym. If you have to spend 30 minutes on a one-way commute, chances are good that you will start making excuses for not driving to the gym.

If you're not sure which exercises to do, hire a personal trainer to make sure you're doing everything right. The key to success and avoiding injury is to master the correct technique, it is better to learn right right away than to relearn later. Many gyms offer a couple of free sessions with a trainer, take advantage of this opportunity!

When you choose a gym, make sure you choose a gym that you feel comfortable in.

Learn gym etiquette. Let others use the machine between your two sets, wipe the sweat off the machines, remove discs when you're done, and don't chat with people when they're doing an exercise. leave the pager and mobile phone in your locker. And watch your personal hygiene - no one likes guys who smell like animals.

Make sure you get enough sleep. Most of Growth happens in sleep, not in the gym, so don't deprive yourself of growth by skimping on sleep. Another obvious plus good night- if you get enough sleep, you have more energy and you can train better, which will increase the effectiveness of your workouts. On the contrary, a person with constant sleep deprivation is exhausted even before he even went to the gym. Such a person may even be injured due to lack of mental concentration.

Remember, your body doesn't care what day of the week it is, so adjust your schedule to suit you. One word of caution: try to use the machines when you feel energized. Early risers usually don't have a problem with early workouts, but night owls will probably benefit the most from evening workouts.

If you are a beginner, your goal is to learn how to lift correctly, not a lot. In addition to the fact that you must do it correctly, there are some safety rules that you need to follow to reduce the risk of injury now and in the future.

Hire a personal trainer or work out regularly with a friend so they can keep an eye on you to see if you're at risk of injury. There are several benefits - the person who knows you can understand when you need or don't need a helping hand, and last but not least, you don't have to go to the first person you meet who might have attention span issues.

Avoid joint strain like the plague. Achieving full range of motion during the exercise is correct, but overloading the joint beyond its natural limits is asking for trouble. In most cases, this is not even a conscious action.

The classic example is this. We constantly see people who, after doing a set of exercises, sit for only a couple of seconds. Their thigh muscles are on fire, so they relax their muscles, take a few breaths and stand up. No harm here, right? Wrong, the whole exercise puts a huge load on the knee joints with virtually no muscle support.

Work out regularly with a friend so they can keep an eye on whether you're at risk of injury.

Of course, it doesn't cause direct pain, so people don't consider it a problem until the day they get to the point where something in their body breaks down. That's when the pain is more than enough. This applies to the elbows, wrists, shoulders, and virtually all joints.

If you are doing calf presses on a classic leg press machine, always use the safety stopper. They won't interfere with calf work, but if your foot slips off the disc, you'll be quite glad you did. Otherwise, several heavy disks with sharp metal edges will fall on you, and you can say goodbye to your kneecaps.

Learn to voluntarily contract the abdominal muscles and keep their middle part tense. This will help you stabilize your torso and avoid unnecessary back strain. Remember that injury prevention is an important step towards long-term success. Make it a habit of yours to always tighten up when curling, pressing, or lifting weights, especially when doing exercises with arms outstretched like the bench press.

Remember to use proper lifting technique (back straight, knees bent, abs tight) when you remove and put on the discs. Just because it's not an exercise doesn't mean you can ignore safety rules when handling 20kg discs. Control also the capture of discs. If your palms are sweaty, you risk dropping discs on your foot and breaking your fingers if you don't dry your palms first.

Some people like to use the "monkey" grip, that is, to hold the bar without grabbing it with their thumb. This is a bad idea for two reasons. When you bench press, you are forced to tilt your arm back to prevent the bar from slipping out of your hand and decapitating you.

Unfortunately, this means that the bones in the forearm and hand will rub against each other, which can become quite painful if it becomes a habit. Secondly, there is a chance that a part of a bar weighing over 80 kg will touch your front teeth. It's quite memorable event and it will leave a deep impression.

The right attitude

Work, family commitments, and good old-fashioned laziness are the bits and pieces of life that will take you away from your scheduled gym sessions. Don't get me wrong, your kids' school play is important, but it exists. big difference between the rare exception and the constant skipping of workouts when the gym falls off your priority list.

As has been said many times before, concentration and consistency are extremely important in the process of bodybuilding, so I will share with you some tips on how to properly set your mind.

Your first step is to define your long-term goal as specifically as possible. “Being in shape” is not a clear enough goal. What exactly do you need? Gain weight in the form of quality muscles? Get rid of fat? How accurate is a kilogram more or less? Increase your strength? In that case, by how much?

You need to establish exactly what level you want to reach and how you will measure success. Be realistic about how long it will take you and write that down as a target date. If you are a beginner, it may be difficult for you to estimate this time, but try to anticipate and leave some play for the estimated time.

Once you've set a goal and a time frame, set up a few milestones, such as once a month, as milestones. This helps make the end goal less daunting, as increasing your load by 5kg each month is realistic, while increasing your load by 40kg by April may seem illusory and daunting. As an added motivation, you can give yourself a small reward each time you hit your target.

Concentration and consistency are important conditions for success in bodybuilding

Another important part of the right mindset is positive thinking. Of course, it has become a cliché, but that doesn't make it any less true. If you start a diet and think you won't lose a pound, what do you think will happen? Most likely, in a week you will be eating pizza and washing it down with beer. Fortunately, it also works in the opposite direction.

Arnold was an extremely successful athlete, not only because of the grueling daily workouts, but also because he strove to win. In his mind, he was already winning before he went on stage, and, as history shows, this is exactly what happened time after time. You can use this technique to get your everyday life matches your plans.

At the beginning of each day, close your eyes and think about how you want to live it. One by one, imagine your healthy meals (imagine skipping donuts at a meeting), going to the gym, what you will do during your workout and how you will feel, and end up going to bed on time. .

The more details, the better. Repeat this exercise any time you are tempted to delay your workout or otherwise deviate from your plan.

How to properly organize bodybuilding workouts if you want to gain weight: training programs, basic principles and videos - in the material of "Soviet Sport".

The basic principle of bodybuilding mass training

Squat, rest, eat - it is in these three words that you can put main principle bodybuilding workouts for mass. It means that the basis of the training will be basic exercises, nutrition should be plentiful, and you should go to the gym no more than 3-4 times a week to give the muscles time to recover and grow.

exercisesbodybuilding workouts for mass

Basic (or multi-joint) exercises are exercises where several muscle groups are involved at once and several joints work. Squats, deadlifts, bench presses, pull-ups, bent-over rows, dips - it's all there. basic exercises.

As a rule, they are the most difficult to perform. But they are also the most effective means for gaining muscle mass. The base is the platform on which the weight training program in bodybuilding is built. Isolation exercises are those that work only one muscle (and involve one joint. In mass training, they are secondary and act only as an addition to lagging muscles.

Weight training bodybuilding programs

Weight training programfullbody

Fullbody is a program that allows you to pump all the major muscle groups in a workout. Do three workouts a week, alternating workout A and workout B

WorkoutA

Shoulder Squats – 3 sets/8-12 reps
- bench press - 3 sets / 8-10 reps

- seated dumbbell press - 3 sets / 10-12 reps
- lifting the bar for biceps - 3 sets / 10-12 repetitions
- twisting on the press - 3 sets / 30-40 repetitions

Workout B

Deadlift (or deadlift on straight legs) - 3 sets / 6-8 reps
- push-ups on the uneven bars - 3 sets / 8-10 repetitions
- Bent Over Row - 3 sets/8-10 reps
- "French press" - 3 sets / 10-12 repetitions
- lifting dumbbells for biceps while sitting - 3 sets / 10-12 repetitions
- hanging leg raises - 3 sets / 15-20 reps.

Split program for weight training

Split program works different muscle groups different days

Monday (legs, shoulders)

Barbell Squats – 3 sets/10-12 reps
- leg press in the simulator - 3 sets / 10-12 repetitions
- standing barbell press - 3 sets / 8-10 reps
- pull bar to the chin - 3 sets / 10-12 reps
- press - 3 sets / max

Wednesday (back, triceps)

Deadlift (or bent over row) - 3 sets / 6-8 reps
- pull-ups - 3 sets / maximum reps
- close grip bench press - 3 sets / 8-10 reps
- French bench press - 3 sets / 10-12 reps
- press - 3 sets / max

Friday (chest, biceps)

Bench press - 3 sets / 8-10 reps
- barbell bench press on an incline bench - 3 sets / 10-12 repetitions
- Dumbbell Row - 3 sets / 12-15 reps
- lifting the bar for biceps 3 sets / 10-12 repetitions
- press - 3 sets / max

It is believed that the full body weight training program is more suitable for beginners. A split program with a deeper study of each muscle group will allow those who have been exercising for more than a year to build muscle.

The correct execution of the exercise can be viewed in the video clips of mass training

nutritionbodybuilding workouts for mass

Nutrition in bodybuilding training for mass should include a sufficient amount of proteins and carbohydrates. Proteins act as a building block for muscle growth, and carbohydrates are needed to generate the energy needed to overcome training stress and recover from it.

PhilHeath, an athlete and 6-time Mr. Olympia winner, insists that each meal should contain about 30 grams of protein. More, according to Heathy, along with him, many nutritionists, the body is simply not able to absorb at a time. In bodybuilding training for mass per day, you should get about two 2 g of protein for every kilogram of weight.

It is better to limit the intake of carbohydrates to the time before lunch, and in the evening to focus on protein foods. This will allow you to limit the accumulation of excess fat in the body when gaining muscle mass. You should also limit the use of simple carbohydrates (flour, sugar, etc.) and replace them with complex ones (cereals).

An example of a daily diet in bodybuilding training for mass

- breakfast: oatmeal + toast with cheese, a cup of coffee
- snack: banana + protein shake
- lunch: buckwheat (rice, potatoes) + low-fat meat or fish, vegetables
- snack: a cup of cottage cheese + a glass of milk
- dinner: vegetables + lean meat (best of all, chicken breast)
- Snack: a portion of a protein shake or low-fat cottage cheese, a glass of milk.

What else you need to know about the bodybuilding mass training program:

Sleep at least 7-8 hours. Muscles do not grow in training, but in the process of recovery after them. Sleep is the best way to recover;
- increase the working weights on the bar. Progressive load is the key to a correct bodybuilding training program for mass. Throw 1.5-2 kg on the barbell immediately, as soon as you managed to do the indicated number of repetitions in the last workout;
- correct technique- a guarantee of health. Squats and thrust - complex exercises, which cannot be started without the advice of a coach and the setting of a technique;
- Eat a banana 30-40 minutes before your workout to give your muscles energy. Drink a protein shake and eat another banana right after your workout to restore the balance of nutrients in your body;
- if muscle mass is not growing, remove secondary exercises from the training program. Leave only the basics - squats, bench presses, deadlifts. Take more rest days - stretch the weekly program for a week and a half.

B bodybuilding is becoming more and more popular every day. The number of both professional athletes and amateurs is growing rapidly, and they have one goal, to build up as much quality muscle mass as possible. For some, bodybuilding is a hobby that would stand out from the gray mass of people, for others it is a lifestyle for which they get paid. One thing is certain, it's very difficult process, which requires colossal self-discipline and perseverance, every day the body is under serious physical and psychological stress, which not everyone can withstand.

The difference between bodybuilding and fitness, crossfit

First of all, bodybuilding refers to the process of hypertrophy (increase) of muscles to the maximum size. Fitness sets itself other goals, and the form of athletes ends up being much less. CrossFit is a variation functional training aimed primarily at developing endurance and strength indicators.

Periods in bodybuilding

In fact, periods in bodybuilding can be divided into two types. The first off-season (mass-gathering period) and the drying period. These two periods are fundamentally different from each other in training and nutrition. The off-season is characterized by heavy training, with compound exercises and heavy weights, with abundant carbohydrate and calorie intake in general. Drying, for the most part, is an intensive training with a lot of cardio loads, isolation exercises for drawing muscle groups, without carbohydrate nutrition, reducing the amount of fat and water in the body.

Bodybuilding training program in the offseason

The off-season is a mass-gaining period in which it is necessary to perform basic exercises to maximize the release of hormones that contribute to weight gain. A four-day split is perfect.

1) Day one. Legs.

Leg extension sitting in the simulator 3x15 (quadriceps);

Squats with a barbell 5x8-10 (load on all leg muscles);

Lying leg curls in the simulator 3x15 (thigh biceps);

Calves standing in the simulator 3x20 (calves).

2) Day two. Breast.

Bench press 5x8 ( total weight chest);

Dumbbell bench press in an incline of 45 degrees 4x8-10 (upper chest);

Wiring with dumbbells lying in the horizon 3x10 (middle chest);

Dumbbell press upside down 3x10 (lower chest).

3) Day three. Back.

Pull-ups with a wide grip on the head 4x10 (total chest mass, lats);

Deadlift 5x5 (Total back mass, back extensors);

Rod pull to the belt in an inclination 4x10 (Latissimus dorsi and rhomboid muscles of the back);

Sitting block pull to the belt 3x10 (latissimus dorsi).

Bench press from behind the head 5x6 (all three bundles of deltoid muscles);

Mahi dumbbells 4x8 (middle bundle of deltoid muscles);

Lifting the w-shaped neck for biceps 4x10 (total mass of the biceps);

Lifting dumbbells for biceps on the Scott bench 3x10 (peak biceps);

French bench press 3x10 (total triceps mass).

This program allows you to load all muscle groups, and create excellent conditions for their growth. You should pay attention to the technique of performing exercises and preliminary warm-up, in order to achieve the maximum return from the exercises and reduce the risk of injury. In the process of training, it is necessary to arrange light workouts (reducing the working weight by 10-20%) and heavy ones, this approach will allow the body to better respond to the load. With each workout, it is necessary to increase the weight on the projectile so that the last repetitions end in complete muscle failure. Only such conditions guarantee maximum effect from training. In addition, it is necessary to eat well, especially after a workout, and close the protein-carbohydrate window as quickly as possible, so that the body does not destroy muscles, to replenish energy reserves.

Bodybuilding training program for drying

Unlike the off-season, drying requires multi-repetition training using simulators and cardio loads. A four-day split is perfect.

1) Day one. Back.

Thrust of the upper block from behind the head 4x15 (detail of the widest);

The thrust of the lower block to the belt 4x20 (the bottom of the widest);

Hyperextension 4x20 (back extensors);

Twisting on the press 4x to failure (drawing the press);

Running 30-40 minutes (burning fat tissue);

2) Day two. Breast.

Dumbbell bench press 4x15 (drawing the chest);

Lie down at a 45 degree angle (upper chest);

Bench press in a crossover 4x15 (chest detailing);

Bench press in the bottom of the head 4x15 (lower chest);

Leg raises 4x20 (bottom of the press);

Jogging 30-40 minutes (fat tissue burning).

3) Day three. Legs.

Leg press 4x20 (front and back of the thigh);

Leg extension in the simulator while sitting 4x20-25 (quadriceps);

Leg curls in the simulator lying 4x20-25 (thigh biceps);

Lunges with pants 4x15 (buttocks, quadriceps);

Tilts to the sides with pancakes 4x15 (oblique muscles of the press).

4) Day four. Arms, shoulders.

Bench press in the simulator while sitting 4x20 (all deltoid bundles);

Mahi with dumbbells to the sides 4x15 (middle delta);

Mahi to the sides in an inclination 4x15 (rear delta);

Shrugs with a barbell 4x20 (trapezoid);

Dumbbell curls for biceps 4x15 (biceps detailing);

Extension of the arms in the block 4x20 (triceps detailing);

Running 40 minutes (burning fat tissue).

Drying training, differs from off-season in that it includes large quantity repetitions, and, accordingly, the trained muscle is under load for a longer time, including other fibers in the work. Also during the drying period, it is possible to use such training approaches as “pumping”, “supersets”, “dropsets”, etc. But it is worth noting that for natural training, such approaches are fraught with “burning” of muscles, and a noticeable loss of their volumes, so you should use them very carefully. During the drying period, often begins without carbohydrate diet, or carbohydrate alternation with a gradual decrease in carbohydrates. Protein becomes the main source of energy, its consumption increases at least twice. At the same time, it is rational to increase the amount of fiber consumed, for better digestion and protein uptake. It is strongly not recommended to consume simple carbohydrates (sweet, flour), even in small quantities, this can lead to a loss of already obtained results.

The main key to success in bodybuilding is maintaining a sports regimen.

Mode in bodybuilding

Every day you need to eat right, give all the best in training and have a good rest. It should be noted that if any of these three elements drops out at least one, then the achievement of the ultimate goal becomes almost unrealistic. Every day, monotonous work in the gym, dietary restrictions, general fatigue of the body make many people give up without reaching the goal. But those who endure this difficult path to the end, seeing their results, achieve very great success in life, because by training muscles, people also train willpower, develop self-confidence, get acquainted with interesting people and travel the world, making their lives truly interesting.

To build muscle and become stronger, you need to train effectively, so we continue to acquaint you with ways to build training for different tasks. This time we will consider two options for a weight training program designed for 3 times a week.

Basics

Before you start rocking, you need to understand the basics of gaining mass. You can practice at least twice a day every day, do each exercise until you drop, and in the end not get a single kilogram in addition to what you had.

And all because mass gain is a whole science. And again, let's make a reservation, if you gain mass on a pharmacological course, every week you will add solidly in muscle terms. The results will be visible in the mirror. But the course has several bad sides:

Muscles stay on course, as soon as you stop delivering “pharma” to the body, a rapid regression will begin.
A negative effect on sexual function in men (over time, it weakens, since the body stops producing its testosterone) and the appearance of secondary sexual characteristics of the male type in women (coarsening of the voice, etc.).

Pharmacology works on the principle of "I want here and now." It's like a loan: you quickly get what you want, and then pay for it for a long time. Not just money, but health and quality of life. Competent course - long, periodic, including rehabilitation measures for the gonads. If you are going to show off your muscles once, it’s better not to try. If your priority is health and harmonious development of the body, even more so.

So, you set out to build muscle. This will require:

Properly build nutrition.
Follow the training regime - 3 days a week.
Actually, make a competent training program.
Plan a complex of sleep, rest, wakefulness.
Pay attention to health and take into account contraindications.

Nutrition

You need to figure out what body type you are. For each of the three types (ecto-, endo- and mesomorphs), the daily calorie content will be different. Ectomorphs have the hardest time gaining mass. Therefore, they will need to eat more intensively.

For endomorphs, it is enough to add a little more carbohydrates to the diet than is necessary for slim figure, and their mass will go up.

In any case, no matter what type you are, you need to eat a lot of proteins, carbohydrates and fats. Do not forget to take vitamins, chondroprotectors, creatinine and some of the amino acids in parallel.

The number of meals - 4-6 times a day.

Training mode

The three-day training program is a classic bodybuilding scheme for gaining lean body mass. You can train 2 days a week. The frequency of training will depend on your body's ability to recover.

If you are taking enough needed by the body substances, the muscles will recover faster. Thanks to this, you will be able to practice in a day. At poor diet recovery can take much longer, which greatly reduces the possible number of sessions per week.

In bodybuilding, it is important to give the muscles a critical load so that they grow. In powerlifting, there is more emphasis on strength rather than muscle shape. Nevertheless, gaining mass in bodybuilding is a must, and in powerlifting it is natural. As strength increases, so does body mass.

A three-day training program will be the best option in bodybuilding, because in 3 workouts you can pump all the key muscle groups.

Option A

The training program in gym should work all the muscles. The emphasis is on core exercises. Minimum isolated, maximum basic elements.

The training regimen in the gym for girls will be exactly the same, despite the gender differences. But their mass does not grow so noticeably (we are talking about muscles, not fat, because it is usually easier for girls to get better than boys). In general, it is better for girls not to focus solely on gaining muscle mass and fall in love with regular fitness.

A training program for gaining muscle mass might look like this.

Day one: legs and shoulders

Cardio and workout.
Barbell Squats: 5 sets of 5-6 reps.
Leg press: 3 sets of 8-10 reps maximum weights.
Lunges with dumbbells or: 3 sets of 10 reps.
Bench press sitting from behind the head: 4 sets of 6-8 repetitions.
Work on the press: lifting the legs in the hang with weights 3-4 sets of 10 repetitions (you can hold a dumbbell between your feet, you need to bend your knees a little).

Day two: back and biceps

Cardio and workout.
Hyperextension: 3 to 15 without weight with a straight back.
Deadlift: 5 to 5-6 with maximum weights.
Thrust of the upper block to the chest: 3 to 8.
T-bar row or dumbbell to the belt in an incline: 4 to 8.
Barbell for biceps: 4 to 6.
Hammer: 2 to 10.

Third day: chest and triceps

Cardio and workout.
Bench Press: 4-5 x 5-6 reps.
Bench press on a bench with an inclination of 30 degrees: 3 to 8 times.
Reduction of hands in a crossover to the bottom of the chest: 2 to 10 times.
Extension of the arms in the block: 3 to 10.
Press: twisting on a Roman chair: 4 to 10 times with weight.

You need to rest 1-2 minutes between sets. If you haven't rested enough, you won't be able to fully complete the set.

Weights should be maximum, no pumping, cheating, carefully follow the technique.

For those with back problems, deadlifts and squats should be removed. The latter can be replaced with squats in the Smith, HACK machine, or just a leg press.

Which exercise you will do depends on the severity of the back condition. If appears sharp pain when bending, discomfort, better not tempt fate. Either you've done the deadlift squat wrong, or you just shouldn't be doing them (at least for the time being).

Option B

And another 3-day training program. The second option is more designed for the development of power qualities.

Day 1

Cardio and workout.
Hyperextension: 2 to 15.
Deadlift: 5 sets of 5 reps and a sixth set with 60% of the working weight for 15 reps.
Bench press: 5 to 5 with heavy weight, but not the maximum.
Hammer for biceps: 2 to 10.
Press: 2 x 2 hanging leg raises with weights and 2 x 10 twists on a Roman chair with a dumbbell.

Day 2

Cardio and workout.
Bench press: 3 to 5 and 2 to 3 with maximum weights.
from the chest: 3 to 8-10 with maximum weights.
Reduction of hands in a crossover, breeding dumbbells lying on a horizontal bench in supersets: 2 to 10 and 2 to 10 (alternate 1 approach of reduction with 1 approach of breeding).
Extension of the arms on the block: 3 to 10, 1 to 8, 1 to 6, 1 to 4 - we make a "ladder" with increasing weights. You should be maxing out on the last 2 reps of each set in proper form.
Press: twisting on a Roman chair 3 to 10 with weight.

Day 3

Cardio and workout.
Barbell squats: 5 to 5.
Leg press: 3 x 8-10.
Pulldowns of the upper block or pull-ups with a narrow reverse grip: 4 to 8 with weights.
Pullover: 2 to 10.
Cardio: 15 minutes with 1 interval.

You can remove the deadlift, put the leg press instead. It all depends on your physical capabilities.

should be cleaned isolated exercises. You can change various auxiliary elements every 2 weeks, for example, bringing your arms in a crossover to a dumbbell press upside down, or lunges with dumbbells to extend and bend your legs in a simulator.

A two-day mass training program will be very different from the above, because the whole body needs to be worked out in 2 days. At the same time, the duration of classes should not be excessively delayed.

The training program for girls, if they also want to gain weight, will look about the same.

Both training programs are aimed at developing muscle mass and strength.

Sleep and health

No matter how perfect the training programs are, without normal sleep and good health you can't build muscle.

Firstly, if you often catch a cold, you will take breaks in classes. A week break is already rolling back your results.
Secondly, if you have a weak connective tissue(congenital diagnosis), more often than usual you will pull the ligaments when you reach big weights. Enough of one careless movement or a one-time bad warm-up.
Thirdly, insufficient sleep greatly slows down the anabolic processes in the body.

Therefore, you need to sleep well and harden. Building muscle requires stability and monotonous long-term work on your body, an iron will and a healthy stomach.

In a competent program, it is important to indicate the correct working weight. It is selected experimentally. The effectiveness of each individual program depends on the correctness of its choice.

Complexes of bodybuilding exercises.

Total materials: 10
Shown Materials: 1-10

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Strength and Muscle Building Program by Joe Weider (Phase 3)

The strength and muscle building program is the third stage of Joe Weider's training system. According to this training system, you do 3 times a week: Monday, Wednesday and Friday. In strength training, you will use principles that are somewhat different from those used previously. Your classes will be shorter, but much more intense than before. You should include more nutritional energy and non-energy essentials in your diet.

All Muscle Group Training System - Joe Weider Split System (Stage 2)

The Split System is the next step towards intensifying your workouts for faster and more impressive muscle growth. According to the separate training system, you work out 4 times a week: on Monday, Tuesday, Thursday and Friday. You will work in one lesson only upper part body, doing more exercises and approaches to develop each muscle. The next day, you will develop the muscles of the lower body, again devoting all the training time to working each muscle, only harder and more intensely. On the third day you will rest and resume the training process on the fourth and fifth days, resting again on the sixth and seventh days.

A set of exercises for all muscle groups for beginners from Joe Weider (stage 1)

Joe Weider's bodybuilding training system is one of the the best systems muscle building. It contributes to the formation of a masculine, strong and muscular figure in men. Women using the Weider system can tone up their muscles and reshape their bodies, building energy and strength in the process. The first stage of training is the introductory system, which is designed for beginner athletes. This set of exercises is designed to train three times a week - Monday, Wednesday and Friday. With this system, your muscles will be worked out from all possible angles and will not get used to the same work. Thus, this system will not only develop strength and increase muscle volume, but also give them shape.

Titan Hands training system - Stuart McRobert. Stage 7

The set of exercises is designed for 3 weeks (then rest for 10 days, return to a balanced program). Classes are held 3 times a week - Monday, Wednesday, Friday.

Training program "Hands of the Titan" - Stuart McRobert. Stage 6

The training program is designed for 6 weeks (the first 2 are "introductory", 4 are heavy). Classes are held 3 times a week - Monday, Wednesday, Friday.

A set of exercises "Hands of the Titan" - Stuart McRobert. Stage 5

The training system is designed for 3 weeks, then rest for 10 days. Classes are held 3 times a week - Monday, Wednesday, Friday.

Exercises on the "Hands of the Titan" system - Stuart McRobert. Stage 4

The set of exercises is designed for 12 weeks (the first 4 are "introductory", 8 are heavy). Classes are held 3 times a week - Monday, Wednesday, Friday.