Strength training benefits for girls. Strength training for women: benefits and advantages. Strength training is harmful to women's health

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If you have dumbbells of different weights, then you can work on your muscles even at home.

We offer you an effective strength training plan for girls at home + a ready-made selection of exercises, thanks to which you can change the quality of your body, making it elastic and sculpted.

Rules for strength training at home

Why do girls need strength training?

• for muscle tone and getting rid of body sagging
• for round buttocks and getting rid of cellulite
• for strong back muscles and a healthy spine
• to speed up metabolism (muscle tissue burns more calories at rest than fat tissue)

1. To perform strength training at home, you will need dumbbells. It is advisable to have a set of dumbbells of different weights or collapsible dumbbells. For example, for small muscle groups (triceps, biceps, deltoids) you need lighter dumbbell weights for larger muscle groups (chest, back, legs)– heavier weight. In addition, gradually you will need to use O Lighter weight dumbbells for progress in training.

2. What weight of dumbbells should I use? It depends on your goals. If you want to tone your muscles a little and tighten your body, you can use light weight dumbbells (2-5 kg). If you want to seriously work on your relief or build muscle mass, then you need to take more dumbbell weights (5-20 kg).

3. If you have small dumbbells, you can perform exercises with b O more repetitions (15-20 repetitions). In this case, work is being done on light muscle tone, body strengthening and fat burning. If you have heavy dumbbells and want to work hard on muscle definition, then perform a small number of repetitions (10-12 repetitions) with maximum weight: so that the last repetition in the approach is performed at maximum effort.

4. Perform each exercise in 3-5 approaches, rest for 30-60 seconds between approaches. Rest 2-3 minutes between exercises.

5. If you don’t have dumbbells or can’t purchase them, you can use rubber equipment to perform strength exercises. In this case, you can purchase very compact and inexpensive equipment, for example:

Even if you have the required set of dumbbells, this equipment can be useful for additional resistance.

6. If you are just starting to train or have little experience, we recommend that you look at these articles to get started:

• Training for beginners: selection of exercises + ready-made plan
• Home workouts for girls: a ready-made exercise plan for the whole body

7. You need to do strength training 3-4 times a week for 40-60 minutes. It is enough to train one muscle group 1-2 times a week. The detailed plan is presented below.

8. Be sure to warm up before training and stretch after training:

While stretching, pay special attention to the muscles being trained. Good stretching after training helps to increase the range of motion, increase the effectiveness of the exercise, and avoid tight muscles and injuries. A good warm-up before training will better prepare your body for exercise and avoid injury.

9. If you want to not only tone your muscles, but also speed up the fat burning process, then be sure to include cardio training in your workout plan. This could be running, brisk walking, Tabata training, exercise on an exercise bike or elliptical. Doing cardio 60-90 minutes per week is enough (for example, 2 times a week for 30-45 minutes or 4 times a week for 15-20 minutes). Be sure to check out:

10. Always do strength training in sneakers to avoid problems with joints and varicose veins. Wear comfortable clothes made from natural materials. In case of varicose veins, compression stockings can be used.

11. Without changing your diet, you cannot improve your body even with regular exercise, so we recommend that you start counting calories. If you want to lose weight, you need to eat in a calorie deficit. If you want to gain muscle mass, you need to eat in a calorie surplus and enough protein. If you want to maintain weight and tone your body, then choose the “weight support” option.

Strength training plan for girls at home

If you want to tone your body or build muscle mass, we recommend doing strength training at home 3-4 times a week. The most effective are split workouts, according to which you will train different muscle groups according to the following principle:

• Back + biceps (“pulling” muscles). During back exercises, the biceps of the arms are also used, so it is logical to perform these muscle groups together. You can add abdominal exercises to these if time permits.
• Chest + triceps (“pushing” muscles). During chest exercises, the triceps are included in the work, so these two muscle groups are most often trained together. Also on this day you can additionally work on the deltoids (shoulders), since they also receive a load during triceps exercises.
• Legs (this includes the gluteal muscles). Usually a separate day is allocated for legs, but you can also train deltoids (shoulders) or abs on this day. If you need additional emphasis on your hips or buttocks, you can train your legs 2 times a week.
• Shoulders (deltoids). You can devote a separate day to your shoulders (adding abdominal exercises to them). But most often, girls add shoulder exercises to the leg muscles or chest and triceps muscles.
• Press (muscle corset). There is no point in dedicating a separate day to abdominal muscles. You can train them at the end of each session for 5-10 minutes, or add a full set of exercises to your least busy training day.

Based on this principle and the number of training days per week, you can choose one of several training options. Below is a strength training plan for girls and exercises with dumbbells.

Strength training 3 times a week

Option 1:

• Day 2: Legs + Shoulders + Abs
• Day 3: Chest and Triceps + Abs

In this case, the workout will end with a short abdominal segment for 5-10 minutes.

Option 2:

• Day 1: Back and biceps + Abs
• Day 2: Legs
• Day 3: Chest and Triceps + Shoulders

Since legs are often a problem area for girls, you can dedicate a separate day only to the thighs and buttocks, and distribute exercises for the upper body over 2 days.

Strength training 4 times a week

Option 1:

• Day 1: Back and biceps
• Day 2: Legs
• Day 3: Chest and Triceps
• Day 4: Shoulders + Abs

Option 2:

• Day 1: Back and biceps
• Day 2: Legs + Shoulders
• Day 3: Chest and Triceps
• Day 4: Legs + Abs

The second option is suitable for those who want to work more intensively on the formation of elastic hips and buttocks.

Strength training 5 times a week

Option 1:

• Day 1: Back and biceps
• Day 2: Legs + Abs
• Day 3: Chest and Triceps
• Day 4: Shoulders + Abs
• Day 5: Legs

Option 2:

• Day 1: Legs + Abs
• Day 2: Back and biceps
• Day 3: Legs + Abs
• Day 4: Chest and Triceps + Shoulders
• Day 5: Legs + Abs

The second option is suitable for those who want to work more intensively on the formation of elastic hips and buttocks.

Strength exercises for girls at home

We offer you a ready-made selection of strength exercises for girls at home for all muscle groups. The article specifies the number of repetitions, but you can increase them if you exercise with light dumbbell weights. Rest between sets 30-60 seconds, between exercises 2-3 minutes. If you find it difficult to perform some strength exercises with dumbbells (for example, for legs), then you can train without dumbbells for the first time.

The numbers 5 x 10-12 mean 5 sets of 10-12 reps.

Chest and triceps exercises

(3 x 8-10)

Or push-ups from your knees:

(4 x 10-12)

If you don't have a platform or bench, you can link two stools or chairs together. If there is no suitable furniture, you can do it on the floor.

(4 x 10-12)

(3 x 10-12)

(5 x 10-12)

(4 x 10-12)

Back and biceps exercises

(5 x 10-12)

(5 x 10-12)

3. One-arm dumbbell row (4 x 10-12 per hand)

(5 x 10-12)

Or Biceps curl with alternating arms (5 x 10-12)

(5 x 10-12)

If you have a horizontal bar, then start training your back and biceps with pull-ups. Even if you don't know how to do pull-ups and have never done it before, be sure to check out our article with step-by-step instructions on how to do pull-ups:

Shoulder exercises (deltoids)

If you train your shoulders along with your chest and triceps, or simply don’t want to train this muscle group particularly hard, then leave only exercises No. 1, 3, 4 or reduce the number of approaches.

(4 x 10-12)

(4 x 10-12)

(4 x 10-12)

4. Lifting dumbbells to the chest (4 x 10-12)

(4 x 10-12)

Exercises for legs and buttocks

We offer you 2 selections of strength exercises for the legs: a simpler option and a more complex one. You can choose only one option in accordance with your level of training, or you can mix the exercises at your discretion or alternate both options on different days.

Option 1 for beginners:

(5 x 10-12)

(4 x 10-12 per leg)

(4 x 10-12 per leg)

(4 x 10-12 per leg)

(4 x 10-12 per leg)

Option 2 for advanced:

(5 x 10-12)

2. Forward lunges (4 x 10-12 per leg)

Why do women choose aerobics? This question is asked by gym and functional training trainers. It has long been known that muscle training provides better fat burning, which becomes an end in itself for many women.

Strength exercises for women - starting small

A person who cannot swim should not jump into the water.

Office workers come into the halls, rush into the embrasure, making one of two mistakes:

After many years of a sedentary lifestyle, muscle tissue atrophies and no longer supports the joints. Therefore, you should start getting acquainted with iron with simple exercises that involve as many muscles as possible, and most importantly, awaken the muscle corset.

Anatomy of the core: why you need to do a plank

The concept of the core or muscular corset combines the large muscles of the abs, back, hips and buttocks. Acting in synergy, these muscle groups are involved in almost every movement of the human body, and especially in working with weights: squats, presses and deadlifts.

Therefore, a complex for strengthening the core should be number one in a woman’s sports regimen:

Strength training: a basic complex for all occasions

If your first trip to the gym took place after a complete lack of physical activity, you should not lean on the barbell.

First, you should master squats with your own body weight, then with dumbbells of 4-6 kg.

In women, the anatomy of strength exercises has one feature - you need to be able to include the buttocks in the work: during squats, tense the muscles, moving the pelvis back.

The complex for building muscle mass in the buttocks and for burning fat has different loads:

• to increase muscle volume, you need to do three sets of squats of 10-15 repetitions with weight and rest for a minute;
• To burn fat between approaches, you do not need rest, since the format of circuit training is used: for example, squats are combined with lunges.

Although women's leg anatomy is no different from men's, emphasis should be placed on the development of the buttocks, which provides a small complex:

Basic exercises are the basis for both building muscle and burning fat in a strength training routine for women. They should be performed once a week for growth, and once every two weeks for relief, alternating with less difficult, but more intense training.

Strength exercises for women must include:

Female anatomy is associated with a poorly developed upper body and good reaction of the leg muscles to stress. But only by working the muscles of the back and shoulders can you get an X-shaped silhouette with a thin waist. Therefore, strength exercises for women should develop the whole body.

Do you need leg swings, pelvic lifts, leg bends and leg extensions in the simulator? The anatomy is such that isolated loads only help if there is a sufficient amount of muscle mass. Therefore, squats and lunges are the basis of any workout.

Complex strength exercises for women

A girl's training program is not always about growing a butt and burning fat. Many women train to increase strength and endurance, flexibility and mobility by attending functional training or CrossFit classes. This sport is based on a combination of lifting heavy weights, aerobic exercise and gymnastics.

CrossFit offers multi-tasking exercises that can increase strength, endurance, help burn excess calories and create relief:

Each of the listed exercises - complex - involves several muscle groups, burns a lot of calories, increases the heart rate and tightens the body. The complex provides everything women need: tone and low fat percentage.

How to get in shape as a beginner?

To get started, five exercises, performed in three approaches, are enough. After 2-3 months, you can diversify the load by adding sumo squats (with wide legs), bent-over barbell (dumbbell) rows and exercises for biceps and triceps.

However, girls with zero experience in fitness first need to learn how to squat without lifting their heels off the floor, do push-ups from their knees, and then while lying down.

I am glad to welcome you, dear readers! Often girls I know complain that they don’t have time to go to the gym. I try to immediately reassure them, saying that this is an easily solvable problem. After all, you can train at home, spending a maximum of 40 minutes on it.

In order for your body to look toned, you need to strengthen your muscles. Best for this. And what strength training at home is best for girls - you will find out today.

In order for the training to have results, you must adhere to simple rules. I'll tell you about them now.

Thorough warm-up and cool-down

The first and most important thing for absolutely any physical activity! The warm-up can be done in a dance style to make it more fun. Look, for example, at Natalia Reutova’s video. As a cool down.

Strength training aims to develop your strength qualities. Therefore, you must choose exercises that... Only as a result of stress will the muscles be stimulated to grow.

I ask ladies not to be scared and not to imagine how your muscles grow uncontrollably to enormous sizes. Not a single woman has ever pumped up from a power load.

What was stressful in the last training session may not be so in the current one. The human body is very good at adapting to external factors. Training is no exception. So try to surprise him. Even if next time you do one more repetition in some exercise, this will already be progress.

Execution technique

If you squat incorrectly, you can get problems with your spine. If you do push-ups incorrectly, you can damage your shoulders. Do you see how much trouble the wrong technique causes? In addition, if the exercises are performed incorrectly, the muscles will not receive even half the load that they could receive. How then will they develop?

Muscle feeling

You will achieve a much greater effect if you feel the working muscle during the exercise. Often trainees set the main goal of performing a certain number of repetitions. Moreover, the pace of execution and muscle contraction fade into the background. Well, I'll disappoint you. This approach is wrong.

Muscle sensation is not easy to achieve. This usually comes with experience. But you can speed up the process. For example, if you are doing a press, place your hand on it and think about contracting it. This technique can be done with any muscle group. Another way is additional reduction. When your muscle is tense, try to contract it even stronger. Do this carefully, as unaccustomed use can cause muscle cramps.

Do cardio

It is advisable to set aside separate days for cardio training and strength training. These two physical activities have different effects on the body and, when combined, can negatively affect each other. Cardio (aerobic) training is useful because it trains the cardiovascular system. And the more trained your engine is, the further it will travel.

I tried to lay out for you all the life hacks that will allow you to achieve results faster and not get into trouble.

Training program

Strength exercises do not have to be monotonous and monotonous. You can accompany your workout with energetic and rhythmic music. And if climatic and living conditions allow, then it is better to conduct training outdoors!

Strength training. But you can find another use for it. For example, use it for weight loss by reducing rest intervals. In this case, the program should be built according to the fullbody scheme. That is, during training the whole body is loaded. Let's look at fullbody training with an example.

Training program for all muscle groups:

Jump Squats

The exercise is similar to classic squats. Only the final part of the movement is different. After you have crouched down (B), you need to stand up powerfully and make a low jump. Instead of jumping, you can stand on your toes. Attention! The exercise is performed without stopping. And after the jump you need to land on slightly bent legs (A). Perform 2-3 sets of 12-15 repetitions.

Lunges

Well-developed buttocks are important for women. . Stand straight with your feet shoulder-width apart (A). From this position, take a step forward. The back leg should remain in place (B). Squat down on your front (supporting) leg to a right angle at the knee. The back leg should also bend to a right angle and almost touch the floor with your knee. Return to the starting position and change legs. Perform 2-3 sets of 12-15 repetitions.

Lifting the pelvis while lying on your back

Again, it targets the buttocks and back extensors. Lie on your back and bend your legs. Lift your pelvis up until your upper torso and thighs are in line. For weight, you can place a small weight on your lower abdomen. Perform 2-3 sets of 12-15 repetitions.

Push-ups with rotation

Works the chest, shoulders and back. Starting position is the same as for regular push-ups. But after performing a push-up, move your arm up while simultaneously rotating your torso. Perform 2-3 sets of 12 repetitions.

Plank with Leg Curl

Bend one leg at the knee and pull it towards your stomach. After that, change your leg and do the same steps. Perform 2-3 sets of 12-15 repetitions on each leg.

Lying crunches

When performing this exercise, do not try to pull your chest towards your knees. Your task is to move the chest towards the pelvis (B). Only in this case will the abdominal press work as it should! Perform 2-3 sets of 15-20 crunches.

In addition, I will give you a couple more exercises with dumbbells. If you don't have dumbbells, bottles filled with water may work just fine. Remember that the main thing is desire, and there will always be opportunities.

Bent-over dumbbell row

Don't be afraid to train your back, as a strong back is the key to good posture and a healthy spine!
Take the dumbbells in your hands and lean forward. In this case, the back should be straight and the stomach should be pulled in (A). Pull the dumbbells toward your waist (B). At the top point of the amplitude, squeeze your shoulder blades together. Lower the dumbbells to the starting position. Perform 2-3 sets of 12-15 repetitions.

Abduction of dumbbells to the sides

The movement specifically “hits” your shoulders. Again, this exercise will not make you a broad-shouldered swimmer. It will strengthen the deltoids and make their shape more expressive.
Stand up straight. Place the dumbbells on the sides of your thighs. As you exhale, move your arms to the sides to the horizontal. As you inhale, return the dumbbells to their starting position. Perform 2-3 sets of 12-15 leads.

I didn’t describe how to breathe in the exercises. So now I’ll tell you about this in general terms. It is very simple to determine correct breathing. During muscle contraction, that is, when you do the main work, you need to exhale. And when relaxing, inhale. For example, if you are doing squats, then when lowering, inhale and exhale when standing up.

The number of repetitions from 12 to 15 was not chosen by chance. Girls naturally have more slow-twitch muscle fibers. And they respond better to high-repetition training.

When doing fitness, wear loose clothing that does not restrict movement. And try to make it from natural materials and allow your skin to breathe! That's all for me. Be sporty and cheerful. Train with a smile and a good mood. Don't forget to subscribe to blog updates and share information with your friends! See you soon.

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Here's what the article "Why Women Shouldn't Lift Weights" says:

It's all about the special structure of the female skeleton. The fair sex has much more fragile and thin bones than men. Including the spine, which bears the main load when lifting heavy objects.

With systematic (and sometimes one-time!) lifting of weights, women's spinal discs gradually become displaced, which in a few years can lead to such a serious disease as a vertebral hernia.

But the truth is that improper performance of strength exercises leads to injuries and degenerative changes in the spine, regardless of gender. With the correct technique, the load on the spine is minimal.

In addition, exercises with weights involve a gradual increase in load in parallel with the growth of muscles and strength indicators. So the health risk practically disappears.

2. Strength training can result in uterine prolapse.

Uterine prolapse is a displacement of the fundus and cervix below the physiological limit due to weakening of the pelvic floor muscles and uterine ligaments. There are many reasons for this disease: from congenital defects in the development of the pelvic organs to injuries received during childbirth. Heavy lifting is almost always mentioned as a risk factor. Some doctors do not recommend lifting more than 5 kg as a preventative measure.

However, don’t confuse lifting weights with proper strength training! Carrying bags of cement without preparation, with incorrect technique (with a round back) and especially in old age (50% of cases of uterine prolapse are diagnosed in women over 50 years old) is truly unforgivable stupidity and a health risk. However, strength training is a completely different matter.

If strength training with reasonable weight gain and proper technique promoted uterine prolapse, many female athletes would suffer from this condition. The facts indicate the opposite.

Women who go in for sports tolerate pregnancy and childbirth much better, recover faster after it and have fewer problems with the pelvic organs.

After strength training, the oxygen debt increases, which requires a fair amount of calories to cover. According to a recent study EPOC Comparison Between Isocaloric Bouts of Steady-State Aerobic, Intermittent Aerobic, and Resistance Training, after strength training, the oxygen debt remains for 21 hours: all this time the body burns more calories even at rest.

Therefore, if a girl wants to lose weight, she needs weight training, and not long walks or low-intensity jogging in the cardio zone.

5. Strength training does not help you lose weight, but, on the contrary, increases body weight

Strength training helps replace fat with muscle. Your weight may remain the same or even increase, while your volume will decrease.

It’s not for nothing that fitness models urge you not to rely on scales, but to measure your progress using a measuring tape.

A great example is this photo from fitness blogger Kelsey Wells. In the first photo the girl weighs 65.8 kg, in the second - 55.3 kg, in the third - 63.5 kg.

Mysweat.life

Why does Kelsey look slimmer, fitter and more athletic in the third photo than in the first photo, even though she weighs only 2 kg less? Just because of the percentage of muscle mass. First, the girl lost fat, reducing her weight to 55.3 kg, and then gained 8 kg of muscle mass.

As you can see, strength training reduces body size, but increases weight due to muscle growth. So don’t be afraid of such a quality increase.

6. Women should choose low weights and high reps.

In the gym you rarely see a girl doing, for example, deadlifts or squats with a heavy weight for 3-5 repetitions per set. Much more often, girls choose light dumbbells and do 20 lunges per leg, endlessly squat with an empty bar or body bar, or exercise on machines with light weights, performing many repetitions per set.

This pattern of women's training naturally follows from the myth that women should not lift weights. Since you can’t work with heavy weights, you need to do a lot of repetitions with small ones.

But working with large and small weights has different goals.

By performing 1-3 reps per set at 80% of your one-time maximum, for example, you are training absolute strength. By doing high reps with light weights, you increase strength endurance.

To understand exactly how muscles react to a particular load, you need to understand their structure. Muscle fibers are fast and slow.

Slow-twitch fibers (red, oxidative, subtype I) use aerobic metabolism (oxygen) for long-term muscle activity. They are hardy, small in size and hypertrophy poorly. That is, by training with low weights and multiple repetitions, you will not soon achieve a sculpted body. Proof of this is marathon runners, triathletes, cyclists - hardy, wiry and thin.

Fast-twitch muscle fibers (white, glycolytic, subtypes IIa and IIb) work during short-term, high-intensity exercise. They are larger than slow fibers and hypertrophy well.

Exercises with high weights and low repetitions train white muscle fibers, which grow quickly and provide a beautiful figure to powerlifters, weightlifters, and sprinters.

If you want to quickly increase definition, be sure to include short-term intense work in your workout: exercises with high weights and low repetitions.

If you don’t have specific goals, you can diversify your training and increase both strength and strength endurance by alternating loads. For example, in one workout, perform exercises with a large weight and a small number of repetitions, in the second - with an average weight and an increased number of repetitions per set, and in the third - with a small weight and a large number of repetitions.

As you can see, the type of exercise depends not on gender, but on the tasks you are pursuing. In women's training, there is a place for cardio exercises, high-repetition exercises with light weights, and working with weights close to the one-time maximum.

Organize your workouts wisely, take care of the correct technique and carefully increase the working weight, and strength training will give you health, strength and a great figure.

In some cases, it makes no sense for an athlete to literally go out of his way and complicate his training process.

If muscle mass gain is normal, then it is quite enough to use simple basic exercises during training. Sometimes this is even a necessary measure.

For example, if a person does not have enough time for full-fledged high-intensity training, then a basic training program will reduce their duration.

This happens due to the fact that most of the isolated movements are removed, and only the basic ones remain - just what is needed for muscle growth. At the same time, in one workout we perform no more than 4-5 exercises, creating maximum prerequisites for muscle growth, but spending as little time and resources on it as possible.

Today we will look at what a basic training program for gaining muscle mass is and what its main advantages and disadvantages are.

Purpose of the basic program

A basic training program can be designed for different purposes:

1. For experienced athletes, subject to the principle of periodization of loads or rest from heavy training.
2. For beginner athletes to learn how to contract muscles and gradually build up a certain strength foundation.
3. For ectomorphs and mesomorphs who want to gain high-quality muscle mass.
4. For girls who are seriously interested in iron sports and have not fully learned to listen to their body.
5. For athletes whose lives are in no way directly connected with the gym. That is, for those for whom fitness and crossfit are a hobby, but not a way of life or a profession.

Pros of the basic program

The main advantages of the basic training program are as follows:

1. Performing heavy multi-joint movements provokes muscle growth and an increase in strength.
2. Save time. You don’t spend a lot of time doing isolated exercises; the duration of the workout is reduced by 1.5-2 times.
3. Increased production of anabolic hormones. It has been proven that performing heavy basic exercises provokes a stronger secretion of testosterone and growth hormone, and they directly affect the mechanism of muscle growth.

Disadvantages of the program

However, the basic weight training program is not without its disadvantages:

1. Most basic exercises are very dangerous. For example, during a bench press you can damage your elbows and shoulders, while during squats you can damage your knees, and during deadlifts or bent-over rows you can damage your spine.
2. Some athletes have a predisposition to severe hypertrophy of the oblique abdominal muscles. Constantly doing the base will only make it worse. The result is a wide waist and the risk of an umbilical hernia.
3. Psychological factor. It is difficult to prepare yourself for monotonous hard work in multi-joint exercises day after day; most athletes and sportswomen find isolated exercises much easier - they do not load the central nervous system so much.

1. While performing basic training programs in the gym, pay more attention to rest and recovery. There is no point in training every day - your muscles and joint-ligamentous apparatus are not ready for this anyway, sooner or later it will end in injury. 2.

   Don't do squats and deadlifts on the same day. This will put too much stress on the lower back and spinal extensors. 3. Take a day or two of complete rest after training your priority muscle group. This will facilitate speedy recovery and growth. 4.

   Record your rest time between sets. Try to rest no more than one and a half minutes; in squats and deadlifts, this time can be increased to 3-4 minutes.

   5. Focus on the technique of performing the exercise and the sensation of muscle contraction, rather than the working weight.

   Without technique, weight means nothing.

2. Adapt your workouts to fit your schedule. For example, if Saturday is your day off, on which you can sleep longer and eat more, and, therefore, recover better, then it is better to do the hardest workout on Saturday.
3. Don't forget to periodize the load. Monotonous training always leads to stagnation. If you feel that you have stopped growing and becoming stronger, you need to make adjustments to your training process. Train hard one week and light the next, reducing the weights by 30-40% without reaching failure. This will give your muscles, joints and ligaments a break from heavy weights, and this will lead to greater progress in the future.

Read also: Crawl swimming technique exercises on land

Basic program for men

A basic training program for men involves heavy compound exercises performed in the mid-rep range (6 to 12). This approach will lead to maximum muscle hypertrophy.

Thus, in three days you will work out all muscle groups in the body.

The workouts are quite short (no more than one hour), but intense, we try to work with decent weights and rest less between approaches.

If this amount of work seems small to someone, you can add one more exercise. However, remember that our goal is to progress as much as possible without constantly killing ourselves in training.

Basic program for girls

A basic training program for girls, as a rule, consists of exercises that must be performed in the repetition range from 10 to 15. With this exercise regimen, you will overload your joints and ligaments, but will quickly tone your muscles. The emphasis is on hard work on the gluteal muscles and hamstrings.

Monday (chest + triceps + shoulders + abs)
Incline Dumbbell Press	3x12
Dumbbell flyes lying on a horizontal bench	4x10
Seated French press with dumbbell	3x10-12
Arm extensions with rope handle	3x12
Crunches	3x20
Wednesday (back + biceps)
Wide grip gravitron pull-ups	4 – to failure
Wide Grip Vertical Row	3x12
Horizontal row in a block machine	3x12
Scott Bench Curls	3x15
Friday (legs)
Leg extensions while sitting in a machine	3x15
Squats	5x10-15
Leg press with wide stance	4x10-15
Lunges with a barbell on the shoulders	4x15-20
Leg curls while sitting in the exercise machine	4x15
Leg curls while sitting in a machine	3x12-15
Deadlift with a barbell on straight legs	3x8-12
Standing calf raise in the machine	4x20-30

The main volume of work falls on the quadriceps, hamstrings, buttocks and hip adductors - precisely those areas that most girls consider “problematic”. Work on them is carried out in a fairly high repetition range, which allows you to achieve a good pump.

This is exactly what you need to tighten your shape and remove excess fat from your thighs.

The remaining muscle groups are worked out in a relatively gentle manner so as not to overload the joints and ligaments and to focus all the training stress on the target muscle group, then the progress in it will be maximum.

Basic program for beginners

People who have just recently started their sports journey should gradually gain momentum in the training process. A good place to start is a basic training program for beginners.

This way you will form fertile ground for further strength training: gain muscle mass, become stronger and prepare your joints and ligaments for more serious work.

Two to three workouts a week will be enough.

If desired, the first two workouts from the table below can be combined into one, creating something like a basic two-day split. The main thing is to have time to recover between workouts and constantly increase the working weights. By training with a program like this, you will make steady progress in gaining muscle mass and will not fall into overtraining.

Read also: Exercises in the gym for the waist

We perform the main strength work in basic exercises - bench press and squats. We try to increase their strength levels with each training session.

The program does not include the classic deadlift, as it is too technically complex and traumatic to include in a basic training program for beginners.

It is better to start by creating some kind of muscle corset by performing other exercises on the back and legs, and only after that begin to study the deadlift technique with small working weights.

Source: https://cross.expert/programmy-trenirovok/bazovaya-programma-trenirovok.html

Basic exercises in bodybuilding experience of professionals

In this article we will look at basic bodybuilding exercises based on the experience of great professionals. To achieve the formation of their athletic physique, they used non-standard techniques and exercises, thanks to which they achieved excellent results in the development of their own body.

Basic bodybuilding exercises from professionals

Arnold Schwarzenegger on his bench press

Technique:

In this exercise, Arnold used dumbbells instead of a barbell, which he held at neck level. The hands are turned towards you. When pressing dumbbells, he turned his hands outward so that at the top point they looked forward. After a pause, he returned his hands to their original position, simultaneously turning his hands with his palms facing him.

As Arnold Schwarzenegger argued, it is precisely this rotation of the hands that affects all three bundles of the muscles of the shoulder girdle, which has a beneficial effect on their growth. This exercise is also considered non-traumatic.

Before using heavy weights for this exercise, perform one warm-up set with a lighter weight to warm up your joints.

Steve Reeves on deadlifting

Technique:

Steve performed this exercise using his own method. He bent his legs at the hips and knees, and grabbed the edges of the plates with his hands, not the barbell. Then he bent at the waist and lifted the barbell.

Returning to the starting position, Steve lowered the weight and bent at the knees and waist, and then placed the barbell on the floor without lifting his hands from the bar.

According to Steve Reeves, this method contributed to the expansion of the back.

Dave Draper on the dumbbell press and curl (two-in-one exercise)

Technique:

The athlete lies on an inclined bench at an angle of 15-20 degrees, lifts dumbbells onto his biceps. Then, when the dumbbells are at shoulder level, he turns his hands with his palms away from himself and squeezes them up.

This exercise is universal, as it affects the biceps and chest, the shoulder girdle and triceps. The pace of this exercise is slow.

It is also very competent and important to choose the right weight in order to complete it.

Larry Scott on the EZ-bar biceps curl on the Scott bench

Technique:

Then you need to take a 1-2 second pause. Then lower the barbell to its original position. As you lower the barbell, you should feel a stretch in your biceps muscles. By using a different grip, you can work the outer/inner part of the biceps.

Evgeniy Sandov about the barbell press

Technique:

Performed while standing. Grasping the middle of the bar with one hand, lift it and place it on your shoulder. Then squeeze up. This will be the starting position. Then you need to sit down without lowering your arms. Pause for 1-2 seconds. Stand up slowly. The position of the hand does not change. You can use a kettlebell instead of a barbell.

This exercise develops strength and endurance. The execution resembles a circus, strength exercise.

Vince Gironda on the quad-focused squat

Exercise technique:

Feet shoulder width apart. Weighting - press the pancake with one hand to your chest, and the second hand remains on your belt. Sit down slowly. Only the knees are included in the work. They move forward, lifting their heels off the floor. During a squat, you should feel a muscle stretch. And back to the starting position.

Reg Park on the double bar press

Technique:

Performed while lying on a horizontal bench using two barbells. The barbells should be held at shoulder level parallel to each other. This is the starting position. Next, maintaining control over the weights, slowly squeeze the barbells. It is advisable to enlist the help of a partner for insurance.

Read also: Knee exercise

A universal, complex exercise that works great on the triceps, chest muscles, and shoulder girdle.

We hope that someone is interested in these basic bodybuilding exercises from professionals, and you will use them for variety in your strength training!

It is important to follow safety precautions when performing them!

Train!