Strength training program for all muscle groups. Power training. For advanced athletes

If you haven’t worked out for a long time and want to get results with minimal time, then use the following plan:

Training plan for beginners

Classes 2 or 3 days a week, not consecutive.
8-10 exercises for major muscle groups. Each workout is for the whole body.
In each exercise, 1 set of 8-12 repetitions.
Perform at medium speed: about 6 seconds per repetition.

You can alternate workouts separately for the upper and lower body, performing each 2-3 times a week. In this case, you need to give each muscle group 48-72 hours for recovery. You can do aerobic training between strength training days.

For the first few weeks, one set of each exercise is sufficient, as more sets will give the same result. It's better to focus on regular training rather than increasing the number of approaches (and time spent).

Training plan for beginners

For further progress, a more intensive regime is required, the parameters of which depend on the level achieved and goals.

When drawing up an individual plan, you need to determine the optimal frequency of exercise and parameters such as load, volume of exercises (number of approaches and repetitions), speed and duration of rest breaks.

Frequency of classes

The frequency of classes depends on the level of training. The optimal options are shown in the table.

Level preparation	Training frequency
Elementary	Full body workout 2-3 times a week.
Average	3 times a week if the whole body is trained; 4 times a week, if you train the upper/lower body separately, while all major muscle groups should be loaded twice a week.
Promote- ty	4-6 times a week, while all major muscle groups should be loaded 1-2 times a week. The body can be divided into two or three parts: one part is trained in one day, which allows you to load it more.
Professional nal	A very high frequency of training may be used, for example twice a day 4-5 days a week.

Training goals

The condition of the muscles can be characterized by four qualities:

Force- the greatest force that a muscle or group of muscles can develop.
Power— the highest speed of work when performing a certain movement.
Weight(size) is something you can look at.
Local endurance- the longest period of time during which any movement can be repeated.

All of these qualities will improve with any properly designed program, but you can choose one of them as a goal and focus on it.

Load measurement

The load (weight, effort) in an exercise is measured in units that relate it to the physical form of a particular person.

To do this, use percentages of the load at which a given person can perform maximum 1 repetition exercises. This load is designated 1RM(1 maximum repetition). If the goal of exercise is muscle growth, then the typical load is 70-100% 1RM.

Training parameters depending on the goal

The following table provides optimal training parameters for each of the four goals.

Force
Power
Weight
Endured-
ness

Parameter	Optimal value for a given purpose
60-70% 1RM for entry-level and intermediate levels; 80-100% 1RM for advanced level	30-60% 1RM for upper body (speed work); up to 60% 1RM for lower body (speed work)	70-85% 1RM for entry-level and intermediate levels; 70-100% 1RM for advanced level	Less than 70% 1RM
Volume	2-6 sets of 1-8 reps for advanced level	1-3 sets of 3-6 reps	1-3 sets of 8-12 reps for beginner/intermediate levels; 3-6 sets of 1-12 reps for advanced level	2-4 sets of 10-25 reps
Pauses between suitable ladies		2-3 minutes for intense exercise with heavy weights; 1-2 minutes between light exercises with light weights	2-3 minutes for intense exercise with heavy weights; 1-2 minutes between light exercises with light weights	30 seconds to 1 minute

In strength and mass training, the average speed of the exercise is selected (about 6 seconds per repetition).

In power training, the speed is increased so much that you can complete the required number of repetitions, but not more. In this case, the load is less than the maximum for a given number of repetitions at an average pace.

For beginners, during the first few weeks of strength and mass training, it is enough to do 1 approach for each exercise, since improvement in results at this stage depends little on the number of approaches. It's better to focus on regular training rather than increasing the number of approaches (and time spent). It is enough to perform 1 approach to the exercise and in maintenance training.

Load increase

If, during two sessions in a row, you can correctly and without much difficulty do 1-2 more repetitions of the exercise than you determined when drawing up the program, then you need to increase the load.

The load increase should be within 2-10%. You should not increase the load too quickly to avoid overtraining.

To avoid the “plateau” effect, you should also periodically change the composition of exercises and training parameters, for example, alternating goals (strength - power - mass - local endurance).

Selection of exercises

The strength program should include exercises for all major muscle groups, i.e. muscles of the chest, back, shoulders, arms (biceps and triceps), abdomen, and thighs.

Below are examples of exercises using different types of weights: free weights (barbells, dumbbells), machines or your own weight. Follow the links to find a description of each exercise on the SportWiki and BodyBuilding websites.

Available
weight
Exercise equipment
Own
weight

Group muscles	Free weights Example exercise	Exercise equipment	Own weight
Breast	Bench press	Seated press	Push-up
Back	Bent-over row	Block pull to the chest	Pull-up
Shoulders	Raising arms to the sides	Seated press up	Circular movement of hands
Biceps	Biceps curl	Arm Curl	Reverse grip pull-up
Triceps	Bent over arm extension	Arm extension on the upper block	Dips
Press

Strength training is understood as exercise systems that develop the physical capabilities of athletes, so weight training aimed at transforming the body.

In other words, the content of a given concept depends on the context of its use.

Strength training: what is it?

Strength training consists of attention paid to the development of a number of parameters:

muscle fiber growth rate due to an increase in the volume and number of myofibrils;
speed of activation of the neuromuscular system(communications);
the ability of muscle fibers to contract rapidly;
ability of muscles to maintain reactive tension when changing the concentric (positive) and eccentric (negative) phases of force application;
strength endurance(resistance to muscle fatigue).

The choice of exercises, as well as the ratio of working weights to the number of approaches and repetitions determine the type of power load, influencing the development of maximum strength, explosive strength, speed strength and strength endurance.

Reference. During strength training "failure" repetitions are used in each or last approach of the exercise. This is a repetition after which it is impossible to work with the same weight without violating the correct technique or without the help of a partner.

For strength sports(for example, powerlifting) is characterized by working with submaximal and maximum weights with low and ultra-low number of repetitions (up to 5 times).

During functional strength training In team sports and martial arts, methods for developing strength endurance and speed are used.

The number of repetitions per set can be high by strength training standards. (up to 15-20 times or more).

For bodybuilding (BB) low to medium repetitions are typical (from 6 to 10 times). In the case of large muscle groups, the number of repetitions in the approach can be increased.

Methods

During strength training you can apply special methods to increase intensity And formation of special physical qualities Yes

Isometric or static

Implies tension without changing muscle length and joint angle, that is, static training. It can be used both in the anatomical position corresponding to maximum effort and in the phase of greatest weakness. Requires combination with dynamic loads, as it reduces the speed and explosive qualities of the muscles. Time under load depends on effort. At 40—50% efforts up 10-15 seconds. At 100% - no more than 2-3 seconds.

Photo 1. Dumbbell plank with alternately pulling your arms to your chest. An example of a static exercise for strength training.

Dynamic concentric

Founded on overcoming the resistance of free weights or a simulator. For bodybuilding, it is recommended to perform such movements at a moderate pace while maintaining speed in each phase: positive (doing work) and negative (returning to the starting position). The number of repetitions per set can vary from low to medium ( 6-10 times) to high ( 15-20 times).

Dynamic eccentric

Designed to develop strength qualities during load resistance, with which “overcoming” work is impossible either because of its magnitude or because of fatigue of the target muscle group.

May be the same as using "forced reps", when a partner helps perform the positive phase of the movement.

Weights are applied from 80 to 120% one-time maximum (RM). In mode 80—100% RM are used 1-2 repetitions per set, and the duration of the effort is 6-8 seconds. At 100—120% RM is done one repetition of duration from 4 to 6 seconds.

Visualization technique

Affects the psychological aspect. It implies a connection between ideas about muscle work and concentration on effort and mobilization of the body. Its effectiveness is individual, and its application is intuitive. Sometimes visualization is also understood as using mirrors to monitor exercise technique.

Exercise plan

The basis of strength training is complex multi-joint exercises.

They place the greatest stress on the musculoskeletal system and produce the greatest hormonal response, which accompanied by an increase in strength indicators and muscle mass.

Last thing is not a prerequisite for increasing strength. Its growth may be a consequence of improved neuromuscular connections, explosive and speed characteristics, and the development of strength endurance and technique.

Important! For the development of strength qualities, the greatest value is three basic exercises: barbell squats, deadlifts and bench presses. They mobilize almost all skeletal muscles, some of which work dynamically, while others experience significant static tension.

Deadlift

In the “classic” version it is performed with a barbell. Target muscle groups (TMG)- the entire thigh mass, gluteal muscles, spinal extensors. Other muscles are actively involved as assistants or experience static load (holding and stabilization).

Technique: stand close to the barbell assembled on a platform or installed on plinths (stands). Feet are parallel, legs shoulder-width apart or slightly narrower. Shoulders are lowered and pulled back. Sit down, grab the bar, keeping your back straight. Stand up using the strength of your hips and extension in the pelvic area. At the top point there is a short pause. Return the projectile to the starting position and repeat the deadlift with a slight rebound from the platform. The gaze is slightly above the horizontal.

Photo 2. A man does deadlifts using a barbell. When performing the exercise, your back should be straight.

Bench press

Performed on a special horizontal bench with racks. CMG- pectoral (three conventional sections), anterior deltoid muscles and triceps. The rest serve as assistants or work statically.

Technique: lie down on a bench. The fulcrum points are the middle of the back, the feet of the legs spread on the floor and the buttocks. Bring your shoulder blades together. Take the bar with a grip wider than your shoulders and send it upward, bringing it into a vertical plane with the shoulder and elbow joints. Lower until it touches the chest or just above the nipples. Squeeze powerfully by straightening your arms. Return to the racks after the required number of repetitions.

Squats

In progress with a bar behind the head with average (slightly wider than shoulder width) foot position. CMG- quadriceps and gluteals. The remaining muscles of the hips and spinal extensors act as assistants.

The muscles of the core, back and lower leg are used as stabilizers.

Technique: The bar lies on racks or in a power frame. Sit under the bar and place it below the neck, but above the rear deltoids. Take it with your hands. Remove the projectile using your legs. Step back. Stand with your feet slightly wider than your shoulders, feet slightly turned outward. Squat below parallel, keeping your spine straight. Stand up without a hit. The gaze is above the horizontal.

Auxiliary

This includes special options performing basic exercises (1) and those that cover areas of large muscle groups not directly affected by performing deadlifts, squats and bench presses (2).

First group (1):

sumo deadlift;
straight leg deadlift;
“half” squats on a bench;
front squats;
incline bench press (up and down);
close grip bench press.

Photo 3. Technique for performing front squats with a barbell. The apparatus is placed on the athlete's shoulders.

It makes sense to master the exercises of the first group only after developing the technique and strengthening the body.

Second group (2):

various types of pull-ups;
standing bench press or jerk;
Bent-over rows (barbells or dumbbells);
hyperextension and abdominal exercises.

Exercises second group can be used from the very beginning of training.

Sample training program

A strength training program can consist of only basic exercises, supplemented by several auxiliary exercises. This effective option is used in three situations:

For newbies who are just getting acquainted with strength training, therefore need to understand the basics and develop a base.
For experienced athletes in the mode of planned calendar periodization of training.
To overcome the plateau by replacing high-volume training with training using a small number of basic exercises with increased weights and significant recovery time.

An example of a set of exercises for strength training for 3 days a week

This complex is made up of a small number of exercises that work the entire body. The cycle is weekly and can begin on a weekend. Pause in two days can be moved between different workouts. The heaviest workout is carried out at the beginning of the cycle, the other two are arranged according to the push-pull principle.

Day 1(legs and spinal extensors):

squats ( 3 sets x 15 reps); rest between sets 2-3 minutes;
deadlift ( 3 x 8); rest 2-3 minutes;
hyperextension in the machine ( 3 x 20); rest 2-3 minutes; no failure reps.

Day 2(back and arm flexors, abs):

wide-grip pull-ups or lat pull-downs ( 3 x 12); rest 1.5-2 minutes;
Bent-over barbell row or horizontal row in a machine ( 3 x 10); rest 1-1.5 minutes;
lifting the knees from hanging on a bar or in a special exercise machine ( 3 x to maximum burning sensation); rest : 2.5-3 minutes.

Photo 4. A woman performs a hanging knee raise on a bar. The legs need to be pulled as close to the body as possible.

Day 3(chest, triceps, shoulders, spinal extensors and abs):

bench press ( 3 x 8); rest 1 minute;
standing barbell press or chest jerk ( 3 x 8); rest 1.5-2 minutes;
twisting the body on an inclined bench ( 3 x to maximum burning sensation); rest 2.5-3 minutes;
hyperextension in a special machine ( 3 x 20); rest 2.5-3 minutes; no failure reps.

Full body endurance

The next complex uses the principles of circuit training. If you have good form it can be repeated two or three times from the beginning(after resting for 5 minutes). The transition to the next exercise occurs immediately, provided that the heart rate (HR) is kept within the recommended upper threshold (RUT).

RVP = heart rate (maximum) - 50 (56 for women);

Heart rate (maximum) = 220 - age

squats with a barbell or empty bar ( 1 x 30-50 times);
bench press ( 1 x 15-20 times);
jumping out of a low squat ( 1 x 20-30 times);
push or bench press ( 1 x 15-20 times);
pull-ups on the bar with an arbitrary grip or lat pulldown ( 1 x 10-15 times).

On the strength trainer

Most models of multifunctional training stations provide the ability to train the entire body. The downside is that the choice of exercises is often limited by the lack of separate racks and non-standard free weights (not all bars and plates are suitable for deadlifts and squats). That's why in the following complex, some multi-joint exercises are replaced with isolated ones:

bench press ( 3 x 8); rest 1 minute;
Pulldown of the upper block to the chest with a wide grip ( 3 x 12); rest 1 minute;
seated barbell or dumbbell press with back support ( 3 x 10); rest 1 minute;
sitting leg extension ( 3 x 15); rest 1 minute;
bending legs while lying on stomach ( 3 x 15); rest 1 minute;
twisting the torso on a bench ( 2 x to maximum burning sensation); rest 2 minutes.

This complex can be performed 2-3 times a week Houses. Recommended to combine with cardio training.

Workout system

Workout is understood as a set of exercises that performed on street versions of gymnastic apparatus or without them- using your own weight as a burden.

Photo 5. Workout class: the body is held suspended in a horizontal position with the help of hands.

Based on workout, you can build a very democratic form of strength training. The only disadvantages include the relative limitation of the progressive load and the climatic dependence of such training. Here is a variation of the sequence of exercises for the whole body:

Ladder pull-ups on the bar (for example, 1-2-3-4-5-4-3-2-1 ). The number of repetitions on the upper “step” is determined by individual preparation.
Dips ( 3 x to failure); rest 2-3 minutes.
Squats on one leg with or without support ( 4 x 15-20); rest 2-3 minutes.
Jumping from a low squat onto an elevated platform ( 2 x 15-20); rest 2.5-3 minutes.
Raising legs or knees while hanging on a bar or wall bars ( 3 x to failure); rest 3-4 minutes.

Useful video

Watch the video for a sample strength training program for beginners.

Conclusion

Strength training involves mandatory pre-warm-up, as well as cool-down and stretching after class. Warm-up should cause deep warming of all muscles and prevent injury. Cooling down and stretching significantly speeds up muscle recovery. Stretching helps maintain overall body flexibility and elasticity of muscles that tend to contract after strength training.

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Training schedule in the gym depends on your own fitness level, as well as on what goal your training is pursuing. The volume of each individual workout also affects the number of workouts you can allow in your weekly schedule. In fact, there are a huge number of factors that influence the optimal training schedule. We will look at the main ones and figure out the best time for , , And . You will learn how many times a week you can exercise, how much muscle needs to recover, the optimal duration of training, as well as what time of day is best to train.

It is important to take into account that the recovery capabilities of each person are individual, each athlete has his own biological clock, so only you can create the most optimal training schedule yourself, using training diary . It is important to note that each person is not only unique in his difference from other people, but also every day more and more different from himself. After all, this is exactly what you do in the gym - make yourself the way you want to be! But there are basic principles, starting from which, you can greatly narrow the range of searches for the optimal training schedule, and you can also avoid many mistakes that will save you the most valuable resource - time. But still, remember , Better a bad workout than no workout!

Training schedule for beginners

The most important factor regulating the quantity, quality, duration and volume of training is the goal. The most important goal of novice athletes is to prepare their body for future training in the gym. The first 3-4 months should be devoted to building the foundation! If you immediately start chasing weights, jumping at different training programs and exercises without creating a preliminary base, then the period of adaptation of the body will take a very long time. Most likely, you will not see results in the first six months, and after a year, you will stop playing sports altogether. The reason for this is incorrectly set priorities! Therefore, do not run ahead of the locomotive, making mistakes that can be avoided.

Muscles, central nervous system, neuromuscular connection , as well as the respiratory, cardiovascular and other systems of the body are still completely unprepared, so it is most optimal during this period to exercise often, but not much. The schedule should consist of circuit training every other day. During this period, large muscle groups should be trained with basic exercises. You can find the optimal training program Here. The duration of each workout should not exceed 40 minutes, so you should rest no more than 60 seconds between sets. It is strictly forbidden to progress the load! Moreover, you should work with a weight that is light for you. The technique of performing the exercises is ideal. You can find the rest of the training principles.

Training schedule on mass

Purpose training during this period is hypertrophy of muscle fibers, so the training system must create adequate muscle stress and allow the body to restore it. On the other hand, in addition to contractile proteins, you also train energy, the central nervous system, the cardiovascular system and, in general, force the body to comprehensively adapt to your training program. In this regard, the training schedule requires mandatory microperiodization, and at a more advanced level, even macroperiodization. In practice, this is expressed in the alternation of “light”, “medium” and “heavy” training, as well as training complexes. The difficulty of workouts varies based on the muscle and non-muscle qualities they train.

Duration workouts should not exceed 60 minutes, but this time does not include warm-up. That is, you come to the gym, warm up, stretch, warm up, all this takes about 10-20 minutes. After this, you place an empty bar on the rack and begin to perform the first approach at a very slow pace - from this moment you count down 60 minutes. You can often hear that this time is not enough, that “you can’t do anything in 60 minutes.” Is it so? Let's count!

Let's say you train two muscle groups during a workout and perform 15 working approaches for each, in total you do as many as 30 approaches. Before each exercise, you do 2 warm-up approaches, between which, of course, there is no rest. Each approach takes you from 30 to 50 seconds. So, 30 sets of 50 seconds is 25 minutes, rest between each set of 60 seconds is another 30 minutes, warm-up sets take from 5 to 10 minutes. Total we can do it maximum 65 minutes training.

Best time to train depends on what muscle fiber type You are training. Since by mass training we mean training both oxidative and fast muscle fibers, it is optimal to conduct such training in the evening. The bottom line is that in the afternoon the body temperature is higher than in the morning, and this has a beneficial effect on the work of high-threshold fast muscle fibers. In addition, in the evening the hormonal background is more favorable: there is more testosterone and less cortisol. However, if you are a “morning person”, that is, you are used to being awake during the day, then, most likely, the optimal training time for you will be 3-4 o’clock in the afternoon, while for a “night owl” - 7-8 o’clock in the evening.

Training schedule in the gym for gaining muscle mass can vary depending on how you split up the training of different muscle groups. If you train 1 large and 1 small muscle group per workout, and use microperiodization of large muscle groups, then you can train every other day. Recommended group the chest with the biceps, the back with the triceps, and the legs with the shoulders, since these muscles are antagonists.

If your training schedule involves training large muscle groups separately from small ones, then you will have to train more often, so it is important to group consecutive workouts so that training the previous muscle group does not interfere with training the next one. For example You can train your legs on Monday, your chest on Tuesday, rest on Wednesday, train your back on Thursday, shoulders on Friday, and arms on Saturday. You can combine arm and shoulder training, or add middle and rear delt training to your chest workout, and front delt training to your back workout.

Strength training schedule

Purpose strength training is the development of glycolytic and high-threshold fast muscle fibers, as well as a method of energy supply to muscles due to the breakdown of creatine phosphate. You can train both muscle fibers on average once every two weeks, so between such workouts you should also pay attention to oxidative fibers. In other words, a strength training schedule also involves microperiodization, and more complex than the one you use when gaining muscle mass. Since power circuits differ in their specialization, we will not consider a specific circuit here; you can familiarize yourself with them in the section training programs .

Duration training should also not exceed 60 minutes, since at the end of this time the level of testosterone begins to decrease and cortisol increases, so catabolic processes prevail over anabolic ones. In this regard, the strength training schedule ideally involves splitting the training into 2 days. The bottom line is that to restore creatine phosphate, you need 5 to 10 minutes of rest between sets, so 5-6 sets of a basic exercise can take up the entire workout. If you are not a professional powerlifter, then this is of no use to you; you can perform one basic exercise and two auxiliary exercises per workout, although the effectiveness of such training, of course, will be lower.

Best time to train , of course, in the evening for the reasons stated above. But, in addition to increased testosterone levels and increased strength indicators, by training in the evening, you also reduce the likelihood of injury. The reduced risk of injury is again associated with body temperature. If your biorhythms do not allow you to train in the evening, then, of course, it is much better to train in the morning, since lethargy neutralizes all the benefits that evening training provides. In addition, neuromuscular communication is better in the morning, since the brain is not yet clogged from sleep. If you have a floating schedule, then this is not a problem, because A bad workout is better than no workout!

Scheme Strength training looks something like this: training the glycolytic muscle fibers of one large muscle group, then training the oxidative muscle fibers of another, followed by a third training of the high-threshold fast muscle fibers of the third. Between these workouts there may be other auxiliary workouts. In fact, strength programs are really very different from each other; there are a lot of techniques that allow you to achieve results in different exercises. There are athletes whose chest lags behind, then they pay more attention to it, others have a weak point - the back, so we will analyze specific training programs separately. Now it is important to understand that strength training is training very special muscle qualities that allow you to develop the maximum speed of contraction of muscle fibers in a very short time, and there are many of these qualities, and their recovery time varies, so the strength training schedule necessarily includes microperiodization .

Training schedule for drying

Target training in this case is to reduce subcutaneous fat and preserve muscle tissue. In fact, it is not training that is responsible for fat reduction, but diet, since the body utilizes fat when it does not have enough calories to cover its energy costs. If you are planning to lose weight, then we recommend that you carbohydrate diet , because, in addition to the fat-burning effect, it also helps maintain strength indicators. Exercise can really help you lose weight, but it can only help because fat is broken down during exercise. Moreover, there are methods to speed up fat reduction at a certain point, about which read more. As for the training schedule, it should be divided into anaerobic and aerobic training.

Duration Both aerobic and anaerobic training should not exceed 40 minutes. The bottom line is that in conditions of a lack of nutrients, catabolic processes begin faster, and if, while gaining muscle mass, you can level them out by eating fast carbohydrates, then in this case you are very limited in your capabilities. So don't take unnecessary risks! In general, we recommend using training to maintain muscle mass rather than to break down fat. If you are counting on the reduction of fat deposits from sports, then this is not effective. Dietary restrictions will have a much greater effect, since whether you will lose weight or not depends on the ratio of calories and energy consumption, and increasing energy consumption is more difficult than reducing calorie intake. For example, 100g of rice contains 290 Kcal, and in 1 hour of jogging you will spend 600 Kcal. It’s clear that running for an hour is more difficult than eating 200 grams of rice per day less.

Best time to train depends on whether it is anaerobic or aerobic. If your training schedule includes both types of training, then there should be at least 6 hours of rest between them. It is best to run in the morning and train in the evening. Don’t be surprised by this advice, because although sport does not burn fat, it breaks it down, as a result of which lipid metabolism occurs more easily. In addition, we are talking about the fact that diet is the main thing in losing weight, but when you combine diet with sports, the process is much more fun. However, if you are ready to lose weight over a longer period of time and want to preserve muscle mass as much as possible, then you should abandon aerobic training, leaving only anaerobic training in your training schedule.

Scheme There can be two training sessions for “cutting”: 1 – for natural bodybuilders, 2 – for athletes who indulge in pills. If you do not take any androgenic drugs, then you should leave your usual training split for weight, slightly reducing its volume in order to destroy muscle cells less, because it will be more difficult for the body to restore them in conditions of caloric deficiency. If you indulge in anabolic steroids, then you can allow yourself to perform exercises in a large number of repetitions of 15-20, use supersets and stuff like that. However, even if you use steroids, then by exercising according to the classical scheme, you will still preserve your muscles better. You can also add jogging or race walking to your training schedule.

Training schedule for women

Purpose Women's training programs are weight loss and the formation of sexy volumes in the buttocks, as well as tightening the muscles in the triceps, back and other parts of the body in order to look young, lean and sexy. For girls, unlike guys, there is no point in dividing their training schedule into the stage of gaining weight, working on strength indicators and “drying”. It is best to find your equilibrium point of caloric balance and manipulate your nutrition depending on the goal that you currently set for yourself. Finding such a point is not difficult! You must create a nutrition schedule for yourself, and it can be absolutely anything, after which you must adhere to it every day, gradually reducing or increasing the caloric intake so as to reach a caloric intake at which your weight will remain unchanged. When you find this point, it will be very easy for you to slightly reduce the amount of your diet to start losing weight, or increase it to start gaining weight.

Duration of women's training depends on the level of fitness of the athlete; if you have just started playing sports, then circuit training, which takes about 70-80 minutes, will suit you. If you are already a fairly experienced athlete, then you need to work out at a more intense pace and split your training schedule into muscle groups; in this case, training should not last more than an hour. You can see an example of a training split. Of course, you are unlikely to care about muscle hypertrophy, but the point is not that by training longer, you will destroy more contractile proteins during training than your body will be able to restore, but that you will do this systematically, which will eventually lead to overtraining. Therefore, it is better to go a little at a time towards the goal for a long time than to make a breakthrough and then stop.

Best time to train depends on what you do. We are, of course, discussing anaerobic exercise with iron here, but girls are creatures that can do many things at once, so let's look at the different types of physical activity. 6 a.m is an ideal time to practice yoga, since at this time the body temperature is very low, especially for girls. 8 a.m– this is the best time for cardio training, since you have not eaten anything yet, glycogen reserves are depleted, as a result of which the body will actively utilize subcutaneous fat. 14.00-16.00 – ideal time for aerobic exercise. 19.00 – this is the best time to work out in the gym, since the body temperature is high, the risk of injury is low, and the hormonal background is most favorable for weight training. From 20.00 to 21.00 You can swim in the pool for an hour, but not too intensely.

Scheme The female training schedule depends on the physical fitness of the athlete. If you give your muscles a fairly serious load during each individual workout, then they need to recover longer. In this regard, at the initial stage, girls can train the entire body each workout, giving preference to training the lower body. For example, you can do 3 exercises for the bottom and 2 for the top, adding 1 abdominal exercise at the end of the workout. You can train like this every other day. At a more advanced stage, you should split your workouts into working out the lower and upper body. In this case, you can train your lower body on one day, your upper body on the second day, rest on the third day, and then repeat the program again. At the most advanced stage, you split up your workouts by muscle group, training each muscle group once a week.

A strength training program for men will build muscle, speed up the metabolic process and increase the amount of testosterone in the body. Strength training for women transforms their body, giving it slimness and toning the muscles of the legs, arms, abdomen and buttocks.

Basic concepts of strength training

Strength training is a training plan for athletes of varying degrees of physical fitness, who need to use cycling in the training process to overcome the “plateau” and subsequent progression of loads. For beginners, it is recommended to use the classic version of strength training: 5 sets of 5 repetitions with a gradual progression of loads.

Strength training obliges the athlete to strictly adhere to the daily routine. Firstly, proper rest and sleep for at least 8 hours and proper and balanced nutrition to enrich the body with energy. Secondly, carrying out training at the maximum permissible capabilities of your body, and at the same time carrying out the recovery process at the proper level.

Fundamental conditions for strength training

To successfully achieve results from training and avoid injury during training, you should adhere to generally accepted conditions for conducting strength training.

Strength training rules:

A thorough warm-up before training will prepare your muscles for strength training and protect you from injury. Strength warm-up should be done using a barbell or dumbbells.
Carrying out a cool-down at the end of strength training, which allows you to loosen muscle fibers, joints and ligaments.
Stretching is recommended not only after, but also during training. Stretching exercises on non-training days will promote muscle hypertrophy, preparing them for the next strength loads.
Prioritizing strength training will allow you to work on the muscle group that needs more attention.
Selection of auxiliary exercises. It is very important to work those muscles that do not receive enough physical activity when performing basic exercises.

Basic strength training program

The strength training program adheres to the main goal of developing and developing their endurance. But when performing exercises with weights, the process of building muscles spontaneously occurs and gives them relief.

It is recommended to create a basic strength training program with the help of a highly qualified trainer. An individual basic program compiled by a specialist will allow you to move to the next stage of training, with a large amount of load, in the shortest possible time.

The basic principle for building strength used in the basic program is to lift as heavy a weight as possible with long rest periods between sets.

Program outline. The frequency of training is 2 - 3 per week. The total number of workouts for the entire cycle is 20 times. The number of approaches and repetitions should not exceed 3 by 12. Rest between exercises should be at least 2 minutes.

Basic exercises - squats, bench press, pull-ups, deadlifts, work with dumbbells, upper rows on the Smith machine, rows to the waist on the lower block.

Basic exercises will help give your muscles strength and prepare them for more serious strength loads.

Strength training for beginners

A strength training program for beginners involves creating and strengthening the functional basis of the body.

Training principles for a beginner:

Classes every other day.
Works the muscles of the whole body.
Average degree of physical activity.
The exercises are basic, with minimal use of isolation exercises.
A set of exercises consists of no more than 5 types.
Gradual and uniform increase in loads.
Correct execution of the exercise technique.
Carrying out warm-up and stretching.

Strength complex for beginners.

Abdominal crunches - 2 sets of 20-35 reps.
Hyperextension - 3 sets of 20 times.
Squats with a barbell on the shoulders - 2 sets of 25 times.
Bench press - 3 sets of 15 reps.
to the chest - 4 sets of 10 - 12 times.
Seated vertical press - 3 sets of 20 reps.

Doing the exercises correctly will help you build muscle mass and strength. Then it is possible to gradually increase the working weight with decreasing repetitions.

Strength training program for men

Ideal for men aged 20 to 30 with good genetics and physical fitness. This program uses only those that provide the body with the extreme stress necessary to stimulate muscle growth.

The strength training program for men involves working all muscle groups in three separate workouts, with a frequency of every other day.

The main emphasis is on loading large muscle groups using basic exercises. Muscle hypertrophy during exercise is facilitated by increased strength.

The recovery period between sets should last no more than one and a half seconds, depending on the strength exercise.

The strength training program consists of exercises that are to be completed over a period of at least 4 months.

Monday.

Squats - 6 sets of 12 times.
Deadlift - 5 sets of 10 reps.
Leg bending and extension in the simulator - 7 sets of 10 times.
Crunches - 2-3 sets to failure.

Pull-ups - 5 sets of 20 reps
Bent-over barbell rows - 8 sets of 10 reps.
Military press - 4 sets of 12 reps.
Barbell rows to the chin - 6 sets of 10 times.

Bench press while lying on an incline bench - 7 sets of 12 reps.
Dips - 6 sets of 10 reps.
Crunch - 3 sets to failure.
- 5 sets of 12 times.

Experts advise recording daily results in a training diary. This will allow you to monitor the increase in working weight, which, in turn, will increase the effectiveness of your training.

Strength training program for women

Strength training for girls is the only way to create a slim and fit female figure. A properly designed strength training program for women will improve the female body and, if necessary, help create the body of a bodybuilder.

The main goal of women's training is aimed at accelerating metabolic processes in the body. The effectiveness of strength training is indicated by the presence of muscle pain. Therefore, the frequency of training 3 times a week is most suitable for restoring muscle tissue in the female body.

A lot depends on the correct cyclicity, the use of which involves strength training for girls. The strength training program consists of loads that alternate with each other.

Experts recommend starting the training process with a pump mode, which promotes significant formation. This mode will prepare energy exchange in the muscles and the joint-ligamentous apparatus for further power loads. Its duration should not exceed 2 months. The subsequent stage of semi-strength training is recommended to be carried out in the full body system.

Basic rules for strength training for women:

The number of repetitions is from 8 to 20.
Dividing workouts into splits and alternately working out muscles (upper and lower body, pectoral muscles and shoulders, legs and small muscle groups).
The frequency of the training process is two to three times in seven days.
Low-intensity cardio training once a week.

A strength training program for women should be carried out strictly according to plan and with a gradual and uniform increase in load.

A strength training plan for girls, if consistently followed, can switch to a superset system.

Strength training program for weight loss

The strength training program for weight loss includes a set of exercises, the implementation of which will help you overcome excess weight and reduce volume. Also, if you have bulky muscle mass, it is possible to add definition to your muscles by performing body-drying exercises.

When starting to perform exercises, you need to choose a working weight for yourself, create a program and buy a gym membership.

Squats with a barbell on the shoulders 4x20.
on an inclined bench 3x20.
Deadlift 2x10.
Bench press with a narrow grip 3x25.
Bent-over barbell row 3x20.
Biceps curl 4x15.
Raising dumbbells to the sides 3x25.

It is possible to speed up the weight loss process through proper nutrition. The diet of a person losing weight should consist of low-calorie foods. It is possible to add definition to muscles by eating foods low in carbohydrates.

Water consumption should be more than 2 liters. It is especially important to drink up to one liter of clean water during training. This regime will speed up metabolic processes in the body, and this, in turn, will help reduce the amount of subcutaneous fat and overcome excess weight or give definition to muscle fibers.

Strength training at home

Very often, due to lack of funds, people cannot visit gyms, much less use the services of a personal trainer. But don’t despair, it’s possible to play sports under any conditions, the main thing is that you have the desire. Working out at home has a number of benefits, so it's time to start building a beautiful body.

A home strength training program is designed using the entire body weight. It is recommended to use dumbbells, kettlebells, expanders and, if available, a barbell.

The home strength training program involves the principle of circuit training using light weights, medium intensity and minimal rest between sets. All exercises are performed one after another in one set, with 3-4 cycles.

Basic exercises:

Partial squats with dumbbell press up.
One-arm dumbbell row to the abdominals.
Alternate lunges on the leg in the rear direction with weights.
Bent-over dumbbell lateral raises.
Deadlift with dumbbells (if there is no barbell).
Push-ups with additional weight.
Crossing your legs while lying down.
Abdominal exercises.

This strength training program at home, without requiring complex equipment, will allow you to always have a toned and beautiful body.

The ideal option would be to have one at home. Its use makes it possible to develop muscles separately and comprehensively. But this is only for the happy owners of such a miracle at home.

Physical activity on a strength training machine

A strength training program should be created individually and taking into account the result a person wants to achieve. The goal can be different: lose extra pounds, stay in shape, or increase the volume and strength of muscle mass. The duration and intensity of strength training depends on the desired end result.

A set of exercises on the simulator.

Hand press.
Squats with weights on a Smith machine.
Leg press.
Working on a block simulator.
Head pull.

These are exercises that can work all muscle groups. Adjust the number of repetitions and weight of the working weight gradually and smoothly.

Principles of strength training for boxers

Controlling weight, developing speed characteristics, increasing punching power, developing endurance and dynamics - strength training for boxers will help achieve all this.

The strength training program for boxers is based on the following principles:

The minimum rest time between sets is no more than 30 seconds.
Versatile load using several multi-joint exercises in one set.
Integrated use of various training techniques.
It is imperative to warm up before training and cool down after at the highest level.
Carrying out stretching and flexibility exercises after performing each set of exercises.
The use of specialized strength exercises;
Regularity in changing the training system.

For boxers, the main work falls on the extensor muscles of the arms, deltas, abdominal muscles, legs and back. Regular physical activity with weights not only contributes to their development, but also increases their strength and endurance.

A properly designed strength training program uses alternation in pumping individual muscle groups, which, in turn, contributes to their development. This could be shot put, metball, etc.

The frequency of strength training with maximum weights should not exceed two times a week. For a boxer, recovery time after this type of training is very important.

Strength training program for powerlifting

Strength training for a powerlifter is aimed at increasing performance in three basic exercises:

bench press;
deadlift;
squats.

The remaining initial exercises are performed exclusively on the residual principle. Any exercise performed by a powerlifter is always aimed at developing strength. A powerlifting strength training program includes exercises to increase strength and endurance to better resist statistical loads in the main lifts. Strength training in most cases is separate. This means that all three exercises are not performed in one visit to the gym. As an exception, it is possible to use any two exercises for strength loads.

Basic rules for running the program:

The frequency of training is 3-4 times a week.
The number of sets with working weight is no more than 3.
Periodization of loads.
Working with the maximum weight allowed for lifting.
Reps for the bench press should not exceed 2 to 6, squats and deadlifts - no more than 5 times.

The main task of the athlete is to gradually increase the intensity of training and increase the tonnage of weights lifted.

Sample program

Monday: on the shoulders, bench press with a narrow grip, bending with a barbell on the shoulder girdle, hyperextension without weights.

Wednesday: Deadlifts, pull-ups, Roman chair crunches, straight-legged barbell rows.

Friday: dips, front squats, bench press, hyperextension without weights.

Don't forget about the recovery process for muscle mass. To improve results and recovery, it is recommended to use sports nutrition.

Nutrition Basics for Strength Training

The effectiveness of strength training directly depends not only on the quality and correct execution of the exercises, but also on the quality of your diet.

While in this training mode, you should eat large amounts of the right foods with a harmonious balance of all nutrients to enrich the body with energy and nutrients.

Nutrition rules

You need to eat an hour before training. You should never exercise on an empty stomach.

After strength training, you should take protein-containing foods for 40 minutes.

The regularity of meals should be no more than 5 times a day, including light, fortified snacks.

A very important aspect is strict adherence to the diet. This way you help the body get used to constancy, while adjusting all the processes in it.

Sports nutrition during strength training

The use of special sports supplements during the training process promotes rapid recovery and improves the effectiveness of exercise.

Just before the start of training, it would be rational to drink whey protein in combination with slow carbohydrates and creatine.

After completing the last exercise, you should take glutamine with leucine to stimulate muscle growth.

An hour after training, it is advisable to consume whey protein with creatine and quickly digestible carbohydrates.

By following this intake of sports supplements, you can be 100% sure that strength training will bring you maximum results in the shortest possible time.