Pump up your arm muscles on the horizontal bar. How to pump up muscles at home on the horizontal bar

Instructions

Grab the bar with an underhand grip (palms facing you). Hands shoulder width apart. Bend your back, bring your shoulder blades together. Stretch your chest up. Try to pull your elbows towards your body during the movement, and stretch your chin towards the bar. Slowly return to the starting position. This exercise is well suited to doing on the bar. It develops the arms and lower latissimus dorsi muscle.

Choose a shoulder-width grip. One hand is held with a direct grip, the other with a reverse grip. Bend your back, squeeze your shoulder blades together, rise up. Pull your elbows towards your body. Your task is to reach the bar with your chest. Slowly lower yourself down. Do as many lifts as possible, then switch hands.
This exercise helps strengthen a weak arm. Many athletes have one arm that is more developed, but doing pull-ups with different grips will help correct this imbalance. In addition, this exercise is a transition to classic wide-grip pull-ups.

Grasp the bar with an overhand grip (palms facing away from you), with your hands much wider than your shoulders. Cross your legs at the ankles and bend your knees slightly. Bend your back, squeeze your shoulder blades together. Rise up, trying to touch your chest to the bar. At the top, hold for two seconds and slowly return to the starting position. At the lowest point, do not relax your arms immediately, do not hang on your hands - this can cause injury to the large head of the triceps. The wider the grip, the higher the load on the back muscles.
The top of the latissimus muscles, round, rhomboid muscles, middle and lower parts of the trapezius muscles develop.

If a high horizontal bar comes with a low one, master the exercise as a way out with force. It will help pump up, in addition to the muscles of the back and shoulders, also the triceps and thighs.
Grab the bar with an overhand grip, hands shoulder-width apart. Legs are bent at the knees. Bring your body over the bar, supporting yourself with your hands. Maintain balance with your hands. Hold for 1-2 seconds and return to the starting position.

Having mastered the power-up on the low bar, move on to the next exercise. Starting position - emphasis on the crossbar with straight arms. While maintaining balance, slowly bend your elbows. The body does not lean forward or backward. Try to bend your arms as much as possible, but do not try too hard at first - there is a very large load on your elbows. Slowly press your body upward, straightening your arms. If your feet touch the ground at the bottom of the push-up, cross your ankles and bend your knees slightly. With this exercise you will work your chest.

To pump up your abs on the bar, perform leg raises while hanging on the bar. This is one of the most powerful exercises. First of all, the lower abdominal muscles are worked out, the most important ones are the oblique muscles and core muscles as stabilizers, and at the end of the movement the upper part of the abs is captured.
Grab the bar with an overhand grip (palms facing away from you), hands shoulder-width apart. Pull your hips towards your stomach so that your shins are at chest level. Do not swing while lifting, do not use the force of inertia. Only the abdominal muscles should work. Slowly return to the starting position. Do not relax your abdominal muscles to avoid injury to your lower back. Repeat as many times as you can. To complicate the exercise and increase the load, lift your legs straight.

Helpful advice

If at the beginning of bar training your hands are not strong enough to hold you on the bar for the required amount of time, use wrist straps. If you can hang on the bar until your fingers unclench for more than 1 minute, you do not need wrist straps;

To prevent your hands from slipping on a too-smooth bar, use magnesium. It can be bought in sports stores.

Exercises for horizontal bar Well suited for those who are just starting to increase muscle mass. This is due to the fact that working with your own weight is the least traumatic. In addition, pull-ups do not require complex machines or special programs. Pull-ups are suitable even for completely untrained people.

You will need

• - horizontal bar.;
• - weights for the body.

Instructions

Pull-ups allow you to engage a large number of muscle groups at the same time, this in turn activates growth hormone, which leads to an accelerated increase in muscle mass. However, all of the above only works with the correct technique for performing pull-ups.

Grab the bar shoulder-width apart. The palms should be turned away from you. Tighten your abs and squeeze your shoulder blades slightly together. Keeping your back straight, smoothly pull your elbows towards your body. It's easier than reaching up. After you touch the bar with your chin, smoothly lower your body down.

Do not relax your arms suddenly, as this may cause injury. It’s better to try lowering your body twice as slow as you raised it. This will put a significant load on the triceps.

The main muscle groups that receive stress during pull-ups are the shoulder girdle, back muscles, arms and abs.

To adjust the load, it is enough to place your hands on the bar differently. The greater the distance between the palms, the higher the load on the back muscles, especially the latissimus.

If you want to increase the load on your biceps and forearms, grab the bar with an underhand grip with your palms facing you. In addition, with a narrow position of the arms, the pectoral muscles receive a good load, but the main work comes precisely from the strength of the arms.

A narrow reverse grip also trains the deltoid muscle. To pump up your trapezius, it is better to use a reverse grip with your hands in a medium position, and when lifting, try to be sure to touch the bar with your upper chest. If you pull the bar behind your head while pulling yourself up, in addition to the trapezius muscles, you will pump up the upper latissimus muscles, as well as the round muscles of the back.

Don't forget about. Free hanging leg raises are one of the best core exercises. They allow you to perfectly pump not only all the abdominal muscles, but also the stabilizer muscles of the body. Do not swing on the bar so as not to work due to inertia. Keep your body still and raise your straight legs as high as possible.

Perform three sets of 8-10 repetitions. The last lift should be performed at the limit of strength. Only in this case can muscle growth be achieved. If you can easily perform 12-15 repetitions, increase your working weight using different weights.

Be sure to take a rest day between workouts to give your muscles time to recover. It is known that muscle fiber growth occurs during rest.

note

You won't be able to pump up your legs on the bar. Combine work on the horizontal bar with barbell squats and you will achieve uniform development of all muscle groups.

Helpful advice

Be sure to increase the amount of easily digestible protein foods. Chicken breast, low-fat sea fish, cottage cheese are ideal suppliers of proteins necessary for muscle growth.

Sources:

• how to work on the horizontal bar

To create your own bodybuilding program, the floor, horizontal bar and uneven bars are enough. It is not possible to become a world champion in bodybuilding, but it is quite possible to create a muscular body. It is enough to make every effort and patience.

You will need

• - horizontal bar;
• - bars.

Instructions

It is impossible to pump up your legs using a horizontal bar and parallel bars. Use single-leg pistol squats with one leg on a stool. Strengthen the broad back muscles with pull-ups with a wide grip to the chin and behind the head. For long back muscles, use parallel bar hyperextension. To do this, hang on the parallel bars so that your stomach is lying on one of the bars, your torso with your arms and your legs down. Secure your legs to the other bar and begin to straighten your torso.

Stretch your pectoral muscles with regular push-ups on simple and wide parallel bars. When doing push-ups on simple parallel bars, bend your knees towards your chest to increase the load on the chest muscles. Also use an analogue of push-ups, resting your feet and hands on the bars of the apparatus. The following exercise is also useful: after lifting with force on the horizontal bar, begin to bend and straighten your arms.

Pump up your biceps using pull-ups on a horizontal bar with a reverse grip. Exercise your triceps with dips on the parallel bars using an inside grip. To work your abdominal muscles, use leg raises while hanging on the bar, leg raises while supporting yourself on the uneven bars, as well as the following exercise. Hang upside down from the bar so that you can support yourself with your knees bent. From this position, begin lifting your torso towards the bar. To pump up the lateral muscles, in the previous exercise, when approaching the torso to the crossbar, make turns to the sides.

Train 3 times a week with 1 rest day between workouts. Perform each exercise no more than 15 times in one approach. For beginners, 3 sets of each exercise is enough. Subsequently, the number of approaches can be increased. The break between approaches is no more than 1 minute. The entire workout should not take more than an hour, and after a year of training it can be increased to 2 hours. To keep within this time, gradually reduce the break between sets.

To achieve success faster, on your rest day, go jogging, active skiing, or swimming. Pay attention to the diet: it should be complete, with an increased amount of proteins and carbohydrates. Get carbohydrates from fruits and vegetables, cereals and bread. Get proteins from meat, fish, poultry, grains and legumes. Additionally, take vitamin and mineral complexes.

To achieve the maximum effect in terms of physical strength, it is not enough to simply do push-ups or pull-ups several times.

Training should begin with an active warm-up. It should consist of various gymnastic exercises and last at least ten minutes.

Pull-ups are done as follows:

1. First, we lift the body as many times as possible with a regular grip.

2. When you no longer have the strength to pull yourself up, do static holds on the horizontal bar. The arms are bent at a ninety-degree angle. Perhaps less.

The exercise is performed in several approaches. If you manage to pull yourself up on the bar more than fifteen times in one approach, you need to use additional weight. At first, five kilograms will be enough.

Dips do the same thing. Only for the places of static hold it is necessary to continue push-ups from the floor. We add additional weight if you can do more than twenty push-ups.

Pull-ups on the horizontal bar and push-ups on the uneven bars can be performed in turns. That is, first, one set of pull-ups, one set of push-ups.

These two exercises pump up the muscles of the arms and torso. If there is a need to use the legs, then various types of jumps are suitable.

It is enough to carry out this kind of training two to three times a week.

People who are interested in pumping up at home without visiting the gym and paying for the expensive services of a personal trainer will be interested in finding out whether this can be done in practice, for example, using pull-ups. Numerous headlines on thematic websites on the Internet and fabricated videos eloquently shout that you can pump up at home without having special exercise equipment on just one bar in a month or even a week. But! The beautiful body and built-up muscles of athletes demonstrating the results of pull-ups at home is nothing more than a successful advertisement that is hardly worth believing.

Training program on the horizontal bar and uneven bars from Yuri Spasokukotsky:

It is indeed possible to pump up muscles at home without special equipment and the supervision of a trainer with just pull-ups, but only to a certain limit. In fact, you can achieve the desired result only after fruitful and regular work in an equipped gym in compliance with your diet and training regimen. However, you can start with pull-ups, which will help develop muscles, strength, endurance and will be a good start for continuing training over time at a more professional level.

Muscles involved in a pull-up

Exercising on the horizontal bar allows you to train several muscle groups at once. To pump up your biceps, for example, it is best to do pull-ups with a reverse grip. It's easy to pump up your forearms in exactly the same way, and a close grip works well for your triceps. The back muscles also receive an excellent load during the exercise, especially when it comes to the latissimus muscles. The best way to pump up your back is to do exercises with a wide grip, pulling your shoulders back and pulling your torso towards your elbows.
In addition to the arms and back, during pull-ups you can pump up the pectoral muscles, which are connected during the process of lifting the torso. You can replace the horizontal bar with regular parallel bars.

When performing pull-ups, you should adhere to basic rules. Firstly, you should not try to pull yourself up with swings or sharp jerks without maintaining the range of motion. Secondly, try to properly distribute the load on your chest, back and arms.

Features of classes at home

If your goal is to pump up with pull-ups, then you should understand that you will not achieve the same result at home on the horizontal bar as in the gym lifting kilograms of iron under any circumstances for one simple reason - you will work mainly with your own weight and small weights. Real muscle growth begins only after they adapt to loads and receive new ones. You cannot achieve this effect with push-ups on the bar - you will need a barbell and regularly increasing weight!
Remember that doing pull-ups at home is a plus and an excellent start for muscle development, but such training cannot be considered the final option for getting pumped up. Regular exercise will help you create a strong, athletic body, but without clear muscle definition. At the same time, you can start the path to a perfectly pumped up body in exactly this way - by doing pull-ups, including with additional weight.

Program for pumping muscles from Yuri Spasokukotsky

Yuri Spasokukotsky has developed a program that allows you to pump up your muscles by doing pull-ups at home. The following exercises are included:

1. Pull-ups on the bar with a wide grip to the chest. It will be enough to perform 3 sets with 10 repetitions. If performing the exercises does not present any difficulties, then starting from the second set, weights can be used.
2. Exit by force. Three sets with 5-10 repetitions will be enough.
3. Dips. In total, you will need to perform 4 sets of 5-15 repetitions, with the last 3 with weights.
4. To pump up your back muscles, you can perform pull-ups with a reverse grip. Three sets with 8-10 repetitions is enough.
5. Single-leg squats - perform three sets of 10-15 repetitions.
6. You can pump up your biceps with pull-ups with a narrow reverse grip. Three sets (the first without weight) with 5-10 repetitions will be enough.
7. Close grip pull-ups with a weighted bag. Perform three sets (the first without weight) of 5-10 repetitions.

Pay attention to the types of grip.

Now you will learn how you can pump up various muscle groups using a horizontal bar. Not every exercise machine can be compared in its effectiveness to the most ordinary horizontal bar ().

All this is due, first of all, to the fact that the simulators take on some load, and in order to perform pull-ups, not only the muscles that perform the traction movement are used, but also the stabilizer muscles. For a pull-up workout to be successful, all muscles need to function in harmony. It is exercises on the horizontal bar that provide the opportunity to pump up all muscle groups.

If you can’t do a single pull-up, it doesn’t matter, you just need to gain strength by doing push-ups or other activities. If you can’t do pull-ups with a direct grip, then do the exercises with a reverse grip - over time everything will work out. In addition, there are excellent exercises for beginners, including leg raises to the bar. If that doesn’t work, you can use a lighter version of the movement: when raising your legs, bend them at the knees.

As for programs, there is no point in talking about them if you are a beginner athlete. For example, if you do 5 pull-ups, then in other approaches you need to do 5 pull-ups. In the beginning, you can do about 3-5 approaches, after which you can gradually improve your program.

When you master basic pull-ups, you can move on to more complex ones, for example, using strength exercises on the bar.

How to pump up your back muscles

We're reaching out wide grip to the chest.
Such a mass, of course, cannot be achieved with pull-ups alone... And even more so without pharmacology.

I would like to note that the back is one of the weak points of any athlete, but few people realize this. It is not surprising that many simply do not start working out their back, because this can cause body disproportion.

If your back muscles are well pumped, then it will be much easier for you to lift and hold heavy weights.

For beginners, it is better to use basic exercises to achieve the desired effect. In total, it is recommended to exercise 2-3 times a week. As for isolation exercises, they are mainly used by professional athletes.

Among the most effective basic exercises for the back on the horizontal bar, undoubtedly, is the pull-up.

How to pump your back on the horizontal bar correctly?

I'll share a few tips.

• While performing the exercises, you need to shoulders were relaxed, so that they will not rise.
• Remember. Never arch your back when pulling up.
• No need to rock your body. Of course, this approach will allow you to do more repetitions, but the result in this case will be almost invisible.
• Before the workout itself swipe energetic warm-up all parts of the body. Don’t listen to those wise guys who claim that warming up is not necessary, even if there is a light load ahead. - Warm-up is simply necessary before any workout. Thanks to a good warm-up, you will prepare your body much better for training.

If you want to pump up your wings without going to the gym, then you simply cannot do without a horizontal bar. To pump up your wings, you will need to pull yourself up in different ways. For example, you can perform a movement with the bar behind your head, touching the shoulders themselves. If desired, you can use the load in the form of various weights on the body. For this, use ankle weights or a special belt with a hook to which the weight from the barbell is attached - plates.

Breast

Now I will share with you how you can pump up your chest using a horizontal bar. Again, good old fashioned pull-ups will help us, thanks to which we can improve various types of muscles, not just the pectoral ones. Everything is done very simply, although there are some peculiarities. To achieve maximum effect, you need to pull yourself up smoothly and without sudden movements. It is very important to breathe properly. Inhalation is done when ascending, and exhalation, respectively, when descending. I also recommend changing the girth. You can start with the widest grip and end with the narrowest (due to the biceps). This method will allow you to thoroughly pump the pectoral muscles throughout the entire area, as well as strengthen your arms.

Shoulders

To pump up your shoulders, you need to pull yourself up so that your head goes over the bar. Over time, the effect can be enhanced by adding additional weight. This exercise will have a significant impact on both the deltoid muscles and the rear trapezius. It is advisable to perform the exercises in 4 sets (7-8 pull-ups).

How to pump up your arms on the horizontal bar

If you want to increase your biceps, then do pull-ups with a narrow reverse grip. So, let's grab the projectile with a reverse grip. If possible, connect the edges of your palms together. When you begin to pull yourself up, focus on pulling your shoulders back and squeezing your shoulder blades together. When you reach the top point, you need to bend your back more, touching the bar itself with your lower chest.

To pump up your triceps on the horizontal bar, you should do pull-ups using a neutral grip. You should grab the bar so that one fist is in front of the other. At the exit we go up to the horizontal bar. In this case, you should alternately move your head from side to side. After each approach, we change the position of our hands.

Press

To pump up your abs using a horizontal bar, you need to do the following. We hang on the apparatus and raise our legs to the crossbar, after which we lower them straight. This method will make your abs stronger and more prominent. I would like to mention another exercise with the funny name “Frog”. While hanging on the horizontal bar, try to reach your chin with your knees. We hang in this position for a certain time. The longer you can hang, the better the pace. This exercise will seem quite difficult to many, however, it is very effective.

As you can see, all of the listed exercises do not seem to be the most difficult, but they allow you to properly pump up various muscle groups. Over time, you will develop your own training program, following which you will be able to achieve good results. Remember: the horizontal bar is the best exercise machine with which you can achieve a truly strong and beautiful body by performing a set of exercises.

Video: Pull-ups for girls from Flavia Del Monti ( Flavia Del Monte)

There are girls in bourgeois villages. Look here: who understands English.

Be sure to start exercising on the horizontal bar with a warm-up - thoroughly warm up your muscles and ligaments to avoid injuries. You can do squats, swings, bends, etc.

You can pump different muscle groups on the horizontal bar on different days or create a complex that covers all muscle groups at once. The optimal number of sessions is three times a week, taking into account the fact that the body needs rest and recovery between workouts. Having compiled a complex in which all the exercises, their sequence and number of repetitions are clearly described, start training. You can also find a ready-made training method. The choice of a set of exercises, the number of approaches and repetitions depends on your individual physiological characteristics.

To train your biceps on the bar, take the starting position: grip towards you, legs slightly bent at the knees and tucked. Pull yourself up smoothly towards your chin, with the distance between your hands being approximately 30 cm. Your back can be pumped up by pulling it up both to the chin and to the back of your head. In this case, you can alternate approaches and even repetitions. The wider the grip, the more the back is involved in the work.

The next effective exercise for pumping up muscles on the horizontal bar is pull-ups on the crossbar with different grips, changing the position of the hands in each approach. That is, the hand of one of your hands will be directed towards your body, the other - away from you. In this case, you can do pull-ups as usual. This technique places a load on the arm on one side of the torso and on the back on the other. To pump your back even more effectively, you can retrofit the horizontal bar by welding diagonal crossbars in its corners. They will allow for an angular grip.

After pumping up your back and biceps on the horizontal bar, start training your triceps. To do this, as if sitting on the crossbar and holding it with your hands, slowly lower yourself down 20-30 cm, then stop and rise up. This exercise is quite traumatic, so it is better to perform it with a partner.

Strengthen your abdominal muscles by lifting straight legs while hanging or knees to your chest. The number of repetitions in one approach depends on your physical capabilities and can range from 20 to 40, the number of approaches - from 3 to 6. Finish the workout hanging on the bar, stretching and relaxing the muscles. This stage takes an average of 5-7 minutes.

If you feel that your own weight is not enough for you to work your muscles well, try using additional weights that can be attached to your belt. When working on the bar, use leather wristbands. This will improve your grip and protect your muscles from strains.

It is better to work out on the horizontal bar in pairs; on the last repetitions, your partner will help you overcome the dead point - such training is considered the most effective. Try to perform the exercises without jerking, rising and falling smoothly. Remember that negative movements or lowering the body are the same work as raising it. Monitor the quality and “purity” of the exercises. It is also important to ensure adequate amounts of protein, fat, carbohydrates and vitamins in your diet.

Good day.

Prehistory.
Before this summer, for 6-7 years, my weight and height were 68-70/174
About 8 years ago I started going to horizontal bars - sometimes once a month, sometimes a couple of times a day. Sometimes I didn’t approach him for years. Although at school I did the most pull-ups - as many as 25 times and did a couple of some twists, for which I earned points of respect from the boys.
He also did athletics - every year he ran in the morning for 2 months.
6 years ago at school I went to the gym carelessly for about a year. I started with 50 bench presses and went up to 100*1, hardly lifting my legs. I didn’t know about squats and deadlifts. Another half a year at the university gym with the same approach - I squeezed out 105*1 and scored again.
Visually there was always a dry, average turnstile man.

Spring 2012 (theory)
And so, this spring, after watching another video about bodybuilding on YouTube, I had a desire to pump myself up a little, but not like all normal people, but “with improvised means.” Let's just say it was a small challenge, plus there was no gym near me, and the toad was forced to spend gas and an hour on the road for each workout.
In general, I slowly collected information about the principles of muscle training.

Goals (general thoughts)

As a result, I set myself mandatory goals:
-Relief
-Give weight to the torso (gain meat)
-Development of endurance (in particular for legs)
-Strengthening the heart

Why was it decided to start training on horizontal bars with additional weights in combination with running.

Summer and autumn 2012 (practice)

Summer + September
Basic principles:
- Almost the entire body is worked out during the workout
-Load progression. As a weight - a backpack with (started with 10kg, reached 20kg +)
-The time between approaches is 45-60 seconds.
-Each exercise is a mandatory warm-up with your own weight and 2-3 approaches with weights.
- 8-10 exercises are done per workout.
-every exercise is done until it hurts(hypertraphy is mandatory, except for warm-up)
-how the refusal occurs to wait in tension for a few more seconds through the pain
-running is done once a week, either instead of training (an hour of running), or for 10-20 minutes at the end with weights.

As a weight there was a simple backpack with a load of 10 kg, very soon with a weight of 16 kg. For convenience, I brought books so that there would be no pressure on my back. Although a special vest would be more convenient.

List of exercises: (emphasis on muscle group in parentheses)
Wide grip pull-up to chest (back)
Close grip chest pull-up
Reverse grip chest pull-up (biceps)
parallel bars, body at an angle (chest)
parallel bars, body strictly vertical (triceps)
power
Pull-ups on parallel bars with a wide grip (shoulders. With our backs to the ground, on our knees we hang on 1 pipe, with our hands we hold onto the other and pull ourselves up)
wide grip push-ups (chest, yes, push-ups also with weights (backpack lies on the back))
close grip push-ups (triceps)
standing kettlebell press (shoulders)
kettlebell press with squats (shoulders, legs)
twisting the body on the horizontal bar (press)
kettlebell biceps press sitting, standing
French kettlebell press standing, lying (triceps)
pulling weights to the chin
Perhaps there was something else, I don’t remember everything.

Since the weights are light, some exercises are done in the 15-25 rep range until failure occurs.

October - November 2012
I moved, so I had to train without parallel bars (well, there are none in the city) and weights (since preparation for the gym was coming to an end and there were no more weights, I decided not to bother with additional weight).

Basic principles:
- split workout 3 times a week
- alternating style every week
- obligatory adherence to technology
-each approach until the muscles hurt

Monday (chest + triceps)
any 3 types of push-ups (wide, narrow, hands closer to the waist, hands further than the head, etc...)
Wednesday (back, biceps)
3 exercises - wide, narrow, reverse grip pull-ups
Friday
running (hour)

1st week
regular sets with 45-60 seconds rest
2nd week
6-7 approaches with 8-10 minutes rest. 1 set = 1 set, 30 seconds rest, set, 30 seconds rest, set

In total, in 6 months (5.5 to be more precise) I gained 9-10 kg.

Nutrition:
At first it was difficult to switch to fractional meals, but over time it became a habit. For the last 3 months it's been like this:
(A) = chicken/fish/beef/lamb
(B) = rice / buckwheat / potatoes
beans (7.2% /1%/14.4% proteins/fat/charcoal)
tuna (24% protein, 1% fat)
milk (3.5% protein, 0.5 - 1% fat)
1)fruits (5-7 different types for vitamins)
40-60 min
2)(B), beans, 3 eggs, tuna 100 g
3 hours
3)(A), (B), beans
3 hours
4)(A), (B), beans
3 hours
5)(A), (B), beans
3 hours
6)(A), (B), beans
2-3 hours
7) milk, cottage cheese (low fat)
During receptions 2-6, a little bread, herbs, vegetables, nuts, olives, etc. are added. At 7 - honey, pollen.
Drink water only before meals 10-15 minutes.

No tea, coffee, juices (in store-bought packages), sweets (I don’t even crave it anymore, I think it’s a good habit even if you don’t exercise), smoking, alcohol.
Although I confess, I go to smoke a hookah once every 2 months and drink it once every 1.5 years.

push ups

I think everyone knows all the Borisovs, Spasokukotskys and others :)

Of course, I’m still a wimp, but over time, I think I’ll improve ;)

Morality. It is quite possible to upgrade yourself to the level of a “beginner beach goer” in a moderate amount of time.

Well, in December I went to the gym, I'm making a base.

In the gym, working indicators (5-10) have changed over the month: bench press (+30 degrees) 75-105, squat 75-125, deadlift 65-110

Now I’ll slowly figure out the training in the gym, set up equipment, etc.
The plans for the beginning are half a year of the gym, 85 weight, the same relief.