Starting workout in the gym. Basic exercises in the gym for beginners. Standing barbell curl

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

This simple and straightforward training program for beginners will gradually introduce you to the basics of bodybuilding and give you a solid platform for further development. The good news is that the first 6-12 months are where you will see the most significant results.

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

Training

Building a body takes time, concentration and consistency.

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

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

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

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

We then repeat Days 1 and 2 again on Thursday and Friday, leaving Wednesday and the weekend for rest and relaxation. Next week you start all over again on Monday, that is, the first day and so on.

We want to introduce you to the basics, so we'll focus mainly on classic exercises. Once we have mastered these simpler exercises, we move on to the next level with a new focus on more complex, multi-joint exercises. It's more important now to learn how to perform the exercises correctly and get the right feel for each exercise than to lift as much weight as possible.

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

When performing exercises such as high pulldowns or dumbbell lateral raises, it can be especially difficult to get the desired muscle to work if you use too much weight.

Sample training program

Monday (top)

Hack squats

Tuesday (bottom)

Wednesday: Rest

Thursday (top)

Friday (bottom)

Saturday: Rest

Sunday: Rest

Diet

To maintain your new, more active lifestyle, you need to reconsider your daily diet. There's no one "perfect diet," but there are general guidelines you can follow whether you're a skinny teenager or overweight in your 40s.

Avoid junk food. Believe me, this is your most important step. Fast food, candy, soda, and other crap not only give you enough calories to turn you into a Michelin man, but they also fill you with empty calories that keep you from getting the nutrition you really need!

This is a big mistake, as fiber is essential to keep your digestive system in shape. You need a stomach that can handle your new, more intense nutritional needs, so make it a habit to get fiber in every meal (except meals immediately after workouts).

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

Try dividing your meals into several small portions

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

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

Avoid eating carbohydrates late at night. - This is the main source of energy for training, they work in much the same way as gasoline in a car.

However, unlike a car, you can't fill the tank full and leave it until the morning. Instead, large portions of carbohydrates overnight will be processed by the body and stored as body fat unless there is an immediate need for additional energy.

To continue the car analogy, in the morning you will have an almost empty tank, but you will have gained some fat. If you're craving a late-night snack, choose something that's all protein, since the protein won't be stored as fat and will provide additional building blocks while your body recovers, or sleeps.

Your goal now is to clean up your diet and establish the habit of writing down everything that goes into your body every day. We'll dive deeper into strategies for gaining or losing weight in the next level, but let's start by establishing some kind of starting point for ourselves.

First, keep a diet journal that you can use on a daily basis. This could be a section in your training diary, or a “digital assistant”, or a small notepad that you carry in your pocket.

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

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

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

To count calories in unpackaged foods, such as fruits and home-cooked foods, buy a calorie counting book that gives approximate information based on the weight or volume of the food. Choose a book that takes into account the protein, fat, and carbohydrate content of different types of food.

Keeping track of your eating habits will help you resist the urge to eat unhealthy foods, simply because you are now forced to face the reality of how many calories each meal adds. Ignorance may indeed be bliss, but ignorance will not help you get a great body.

To continue to improve your diet, follow the basic recommendations outlined earlier in this section. Simply put, clean up your diet and establish new, healthy eating habits to prepare for a more advanced level. We present to your attention a clear diet plan for those who are actively involved in the gym and want to build muscles.

Sample diet

1st meal

1 cup

5 proteins

1 banana

1 glass

2nd meal

1 serving

2 cups

1/2 cup

3rd meal

Muesli
1 bar

1 small apple

1.5 cups

4th meal

1 jar

1 glass

5th meal

Protein cocktail
1 glass

Supplements

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

However, sorting through what seems like an endless list of supplements seems like an impossible task for experienced bodybuilders and downright daunting for newbies.

What works? What is just a bubble and marketing nonsense? And once you figure out what really works, which brand should you choose? Take advantage of a great deal from a company you've never heard of and risk disappointment, or choose a major brand and end up broke?

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

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

Multivitamins/Minerals

This is the most basic and most important supplement in your arsenal. In order for your body to function optimally, it needs , and unless you spend a lot of time planning and preparing every meal of the day, making sure no nutrients are destroyed in the cooking process, you need to take additives.

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

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

There are hundreds, if not thousands, of brands offering multivitamins/minerals. Choose a reasonable price from a reputable company. It is also important to find a supplement that contains all or almost all of the essential minerals and vitamins in the recommended daily dose.

You will find that manufacturers vary slightly in the composition of their products, but never mind if you find a composition that is close to your mineral and vitamin needs. Take your multivitamin/mineral with breakfast to make sure you don't forget about it.

Protein supplements

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

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

There are three main types of protein powder, although the lines between them have blurred in recent years. Here are the basic formulas:

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

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

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

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

Transitioning to a new environment is always a challenge. There are concepts and unwritten rules that everyone except you takes for granted. Don't worry, you'll get the hang of it over time.

When you choose a gym, make sure you choose a gym that you feel comfortable with. Take your time - walk around the gym, look at the equipment, see how many people go to the gym, what kind of people come. Also make sure you have a short commute to the gym. If you have to spend 30 minutes commuting one way, chances are you'll start making excuses not to travel to your workouts.

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

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

Learn gym etiquette. Let others use the machine between your two sets, wipe sweat off the machines, remove the plates when you're done, and don't chat with people while they're doing the exercise. Leave your pager and cell phone in your locker. And pay attention to personal hygiene - no one likes a guy who smells like an animal.

Make sure you get enough sleep. Most growth happens in your sleep, not in the gym, so don't deprive yourself of growth by skimping on sleep. Another obvious benefit of good sleep is that if you get enough sleep, you have more energy and can train better, which will increase your workout performance. On the contrary, a person who is chronically sleep-deprived is exhausted before he even steps into the gym. Such a person may even get injured due to lack of mental concentration.

Remember, your body doesn't care what day of the week it is, so adjust your schedule to suit your needs. One word of caution: try to exercise when you feel energized. Early risers usually have no problem with early workouts, but night owls are likely to benefit more from evening workouts.

If you're a beginner, your goal is to learn how to lift correctly, not a lot. In addition to doing it correctly, there are some safety rules you should follow to reduce your risk of injury now and in the future.

Hire a personal trainer or work out regularly with a friend so they can monitor whether you are putting yourself at risk of injury. There are several benefits - someone who knows you can understand when you do or don't need a helping hand, and last but not least, you don't have to go to the first person you come across who may have attention span issues.

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

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

Exercise regularly with a friend so they can monitor whether you are putting yourself at risk of injury

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

If you perform calf presses on a classic leg press machine, always use the safety stop. They won't interfere with your calf work, but if your foot slips off the plate, you'll be pretty glad you did. Otherwise, you'll end up with several heavy discs with sharp metal edges falling on you, and you can say goodbye to your kneecaps.

Learn to voluntarily contract your abdominal muscles and keep their middle part tense. This will help you stabilize your torso and avoid unnecessary strain on your back. Remember that staying injury-free is an important step towards long-term success. Make it a habit to always tense up when bending, pressing, or lifting weights, especially during overhead exercises such as the standing press.

Be sure to use proper lifting technique (back straight, knees bent, abdominal muscles tight) when removing and putting on the discs. Just because it's not an exercise doesn't mean you can ignore safety rules when handling 20kg plates. Also monitor disk capture. If your palms are sweaty, you risk dropping discs on your feet and breaking your toes if you don't dry your palms first.

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

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

The right attitude

Work, family obligations, and plain old laziness are the pieces of life that will keep you away from your scheduled gym sessions. Don't get me wrong, your kids' school play is important, but there's a big difference between the rare exception and constantly skipping practice when the gym falls down your list of priorities.

As has been said many times, focus and consistency are extremely important in the bodybuilding process, so I will share with you a few tips on how to properly tune your mind.

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

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

Once you have determined the goal and time frame, set a few milestones, such as once a month, as milestones. This helps make the end goal less daunting, since increasing the load by 5 kg each month is quite realistic, while increasing the load by 40 kg by April may seem illusory and discouraging. For added motivation, you can give yourself a small reward each time you achieve your goal.

Concentration and consistency are important conditions for success in bodybuilding

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

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

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

The more details there are, the better. Repeat this exercise whenever you are tempted to put off your workout or otherwise deviate from your plan.

The training program in the gym for men differs from the women's version in its high load and strength bias. Programs for girls most often pursue the goal of losing weight, while a training program for men aims to increase strength and gain mass.

Approaches to creating training programs

Today is the age of free information. Everything can be found on social networks and other open sources. Today, few people ask questions of interest to truly experienced and competent specialists in these matters. The easiest way is to find the answer on the Internet and choose one of the options yourself. Men's training is no exception.

On the Internet you can find many different programs, ranging from “how to increase biceps in a week” and ending with “lose weight in 3 days.” It is clear that such programs are simply designed to attract attention and this is not men’s training. Because you won’t increase your biceps with training in a week, just as you won’t lose weight in 3 days with cardio.

Of course, there are a number of good quality programs that were compiled for someone individually and then posted on the Internet. They are not always useful for us, since they were created for someone else, taking into account the characteristics of his body.

We need a program that will take into account:

Our health.
Our preferences.
Our capabilities, physique, physiological features.

We can only generalize point 2 - since many people have similar questions and goals (for example, how to pump up a beautiful body for a man, increase body weight, gain pumped up muscles).

But everyone’s health and physiological capabilities at a particular point in time are different. Therefore, I note that the following programs are a generalization. They will certainly be useful, but their effectiveness will not be as high as with an individual approach. However, it is quite possible to start with a generalized program, subsequently adjusting it to suit yourself, taking into account your own needs. After all, a beginner often has no idea what his body is capable of.

When creating an advanced training program in the gym for men, you need to use an individual approach, treating the practitioner as special, unlike anyone else. Using this approach, you can conduct effective strength training for men.

First program for beginners

Before you work towards achieving your desired goal, you need to test your capabilities and understand your level of preparation.

We are not talking about basic exercises, although you will need to do the bench press from the basics. This is done through a test program designed for a month. Working weights must be constantly adjusted, and the trainer should not leave the beginner unattended.

In the first month, it is likely that you will be able to gain a little weight and become more pumped up than before. It turns out that the test program also provides a slight anabolic effect.

The test program cannot include squats and deadlifts, since the muscles of an inexperienced guy in training are not yet ready for such work.

On the first day, you can introduce the bench press, finding out how much a guy can bench press 8-10 times in his first session.

Another nuance of the test program is that for the first three workouts there should be no more than two approaches in each exercise.

This is what a version of a test training program for men might look like (if the number of approaches and repetitions is not indicated, then everything is done 2x10):

Cardio 10 minutes on an exercise bike or treadmill.
Bench press in 2 sets of 8–10 reps.
Pullover lying on a bench with dumbbells.
Dumbbell flyes on a bench parallel to the floor, the same number of repetitions.
Raising legs while hanging on the press.

10 minutes on a treadmill or exercise bike.
Press your legs twice 10 times.
We bend our legs in the simulator.
We extend our legs while sitting in the exercise machine.
We do calf raises in a machine or in a Smith or Hack machine.
We do crunches while lying on the floor, legs thrown over the bench, knees pointing to the ceiling.

Hyperextension.
Head pull in a block machine.
Lower back rows in a block machine.
Arm extension in a block frame.
Biceps curl.
Cardio 10 minutes and stretching.

For the first week, everything is done exactly this way, then a third approach is added and over the course of a month the working weights are gradually increased.

In the third week, lunges with dumbbells are added on Day 1. In the third - raising arms with dumbbells to the sides, and in the second. At first, all these exercises are done in 2 approaches.

In the fourth week, on the first day, squats with an empty bar are added in two sets of 10 reps under the close supervision of a trainer. During this week you should learn how to squat correctly.

Competent men's training in the gym for beginners is nothing without the correct selection of weights. No set of strength exercises for men without an adequate choice of working weight will give good results. This is another role of a personal trainer: to help you choose an effective weight. Only an experienced athlete can do this for themselves.

The trainer’s job is to teach the exercise technique, monitor the correct execution, decide on weight selection based on what he sees, and adjust the program every day, if necessary.

In the first month, you should master the basics of bench press and squat techniques, strengthen your muscles for other exercises and work with heavier weights. There is also a strength training program for men. In the second month, you can start trying deadlifts with an empty bar to hone your technique.

For those who are not in the gym for the first month

I hope you already know the technique of performing many exercises and have achieved some results, both in strength and external terms. Let your biceps increase by 1 cm compared to what it was - this is already a result.

Now you can set specific goals and train in the gym to gain muscle mass and increase strength.

A training option may look like this (if the number of approaches and repetitions is not indicated, do 2x10):

Cardio 5-10 minutes (choice of exercise bike or treadmill).
We bench press the barbell. We do 4 sets of 6–8 repetitions.
We press dumbbells, lying at an angle of 30 degrees, 3 sets of 8 repetitions.
Press the barbell upside down at a 30-degree incline for the same number of repetitions.
Reduction of arms in a crossover (3x8).
French bench press (3x8).
Arm extension on a block (3x10).
Any 2 abdominal exercises, 2 sets of 15 reps each.

Cardio.
We squat with a barbell for 4 sets of 6–8 repetitions (not counting warm-up approaches).
Lunges with dumbbells.
Leg extension in the simulator.
Calf exercises.
Pull the lower block to the chin (or a barbell instead of a block).
Arnold press with dumbbells.
Lateral raises of dumbbells.

Cardio.
Hyperextension, do 2 sets, 15 repetitions each.
Deadlift 4 sets of 6 reps.
Hyperextension 15 times slowly with a delay at the top point.
We pull the barbell in an inclined position (3x8).
Pull the top block (3x8).
Pull the bottom block (3x10).
Biceps curl (3x8).
Hammer or dumbbell curls (3x10).

This training plan is aimed at simultaneously gaining mass and increasing strength.

Different goals - different programs?

Male training for weight gain can be exactly the same as for increasing strength, since one develops in parallel with the second. Your mass will grow following your strength, and your strength will grow with your mass.

Another issue is burning fat - here strength training and exercises for gaining weight are not entirely suitable.

Thus, weight loss and weight gain programs for men will vary. But strength training for men will be very similar to mass-building. More often they are the same (the conditional division of the number of repetitions into 3-6, 6-12, 12 or more is really arbitrary for this case, since both mass and strength increase with 3, 6, 10 repetitions).

How to gain weight without excess calories? No training plan will help in this case - the body has nothing to build muscles from. Therefore, it is necessary to provide the body with building material.

In fact, quite a lot of people approach a trainer with the only question: “why aren’t my muscles growing, how to gain muscle mass?” They work with normal weights, bench press under 100 and pull more than 100 kg, but the weight stays the same. Having lost patience, they run to try various undesirable methods that allow them to get quick and very short-term results. Then they give up, causing great harm to themselves.

In most cases the answer is simple. Calculate the amount of dietary supplements you consume per day. You will see that there is little protein there. And if you eat protein-rich foods for a couple of months and continue to work out hard, the people around you will notice the results.

There are also difficult cases when the physiology of the body is so unique that it reacts poorly to strength training. Testosterone levels practically do not fluctuate with loads, and weight does not change at all. It happens. But you shouldn’t immediately assign yourself to this category until you’ve tried a healthy diet for a couple of months.

It also happens that we do not see external changes, because we contemplate ourselves in the mirror every day. Believe me, if you visit your loved ones once a month, for example, they will notice the difference.

Supersets and circuit training

Any program does not last forever, it is advisable to change it every 2-3 months. You can use the following information to add more variety to your training program.

A superset is several exercises that are performed without interruption. A superset can be performed for synergistic and antagonistic muscles. For example, alternating between barbell curls and cable extensions is a superset for antagonists. And the bench press and dumbbell flyes are for synergists.

Supersets help overcome upper strength thresholds and increase endurance. They are effective when you reach a plateau and need to create shock loads.

Circuit training is a large number of exercises for different muscle groups, which are performed one after another with a very short break. The number of repetitions here is 15 or more, it is advisable to complete the approach in 20-40 seconds. This option is very grueling and is well suited for creating relief and burning fat.

Unlike supersets, it is better to work in simulators here. You can include a circuit option in your program once a week.

A beautiful and toned body is the result of long and hard sports training. The ideal figure is accessible to absolutely everyone, but the path to it starts small. Every athlete or bodybuilder was once a beginner and achieved everything through strength and perseverance. There must be the right start, which will set the pace and mode for all subsequent work on oneself. Let's figure out what the program for beginners looks like and what it consists of.

Training program for beginners

A new person in sports is usually not prepared for physical activity. His muscles and joints are weak and undeveloped, and he does not know the basic rules of doing exercises. If you do not have basic knowledge of the technique, then the very first training session may end in injury. Therefore, initial preparation is very important at the start. It's like with stunt scooters - you first need to learn how to ride a regular one.

Where to start working on yourself? A beginner should know the basic rules and recommendations before starting exercise in the gym or at home:

you can’t start without a specific training program;
it is prohibited to use a basic set of exercises without prior physical training;
you need to master the correct technique for performing all the basic exercises, preferably under the guidance of a professional trainer;
it is important to follow a diet, the specifics of which depend on the ultimate goal - gain weight, lose weight, build muscle, build endurance;
There must be a sleep schedule - for good muscle function and sufficient recovery of the body, you need to sleep at least 8 hours a day;
It’s worth developing a schedule - only regular exercise can give results;
for beginners, all achievements and problems must be recorded in a sports diary to regulate loads;
physical training is a system that is divided into several stages, none of which can be ignored or skipped, especially the preparatory stage;
loads should increase gradually - from minimum to maximum;
training on average should not take more than an hour, taking into account short breaks between approaches;
Between classes there must be time for rest and restoration of muscle tissue;
The desired result can only be achieved through perseverance, determination and patience.

For beginners, you need to initially develop a training program for beginners for a week. It cannot be the same for everyone due to the individual characteristics of the body and level of physical fitness. It is worth consulting with a trainer who will tell you how to create a program for yourself.

Gym training program for beginners

For beginners, the best option is the gym. It is equipped with all the necessary exercise equipment and sports equipment. In addition, there is usually an instructor present who will always help and correct if the exercise is done incorrectly.

For the first 3 months, it is recommended to use a circular system, when all muscle groups are pumped in one session. The optimal schedule is 3 days a week with a break of 1 or 2 days. The duration of one lesson is 1 hour. Be sure to take 60 seconds breaks between sets. The working weight should be slightly less than what you can lift. You should not take on a lot or increase the load in the process, so as not to overload the muscles and the body as a whole.

When you arrive at the gym, the first thing you need to do is warm up. Warm-up is very important to warm up and stretch your muscles. You can choose an exercise bike, jump rope, treadmill or any other cardio exercise. After 10-20 minutes of preparation, you can proceed to the main block.

An approximate training scheme in the gym looks like this:

for arms – lifting the triceps block (3 sets of 12-15 repetitions) and dumbbells for the biceps (3 sets of 10 repetitions);
for the back: lifting a vertical block (3 to 15) or pulling up on a horizontal bar (3 to 5);
for legs: leg press (3 to 15) and lying leg curls (3 to 12);
for the chest: bench press on a machine (3 to 14);
for shoulders: seated press (3 to 12);
press: lying crunches (3 to 15).

All exercises are repeated at each training session in a circle. The number of repetitions and approaches can be varied slightly depending on how you feel. There is no need to push yourself to the point of exhaustion. The first month of classes is aimed at mastering the correct technique and the ability to feel your muscles.

The circular system is designed for 3 months. All this time the schedule does not change, you can only increase the weight a little, focusing on your own feelings. By the end of this period, the first external changes will be visible, and tangible strength and endurance will appear.

Training program for beginner girls

The women's program is different from the men's. Its main goal is general physical training and muscle tone. It is with this that the path of beginners to big strength sports begins. It is more convenient to perform the entire set of exercises in the gym, but it is quite possible to adapt to doing them at home. Sports equipment is quite simple and affordable, and the loads are moderate.

The indicative program is designed for 7 days a week to tone the body and accustom it to active work every day. Between courses of 2-3 months you can take a 2-week break. The optimal number of such vacations per year should not exceed 5 weeks in total.

For classes, a beginner will need:

dumbbells weighing from 2 to 5 kg, preferably set ones;
step platform;
exercise bike (optional);
fitball (gymnastic ball);
bench.

All this equipment is available in any gym, so it is more convenient to conduct classes there. Weight is selected individually, according to strength, it should be moderate. The break between approaches lasts no more than 3 minutes, preferably up to 1 minute. If at some stage it becomes difficult, do not strain yourself - you can reduce the number of approaches or repetitions to a comfortable value.

The weekly schedule looks like this:

This program can be used for a long time to maintain good physical shape. Your figure will be beautiful and you will always feel great. The main thing is to enjoy what you do.

Home workout program for beginners

Home fitness for beginners is quite possible. But you need to understand that the lack of specialized simulators and a sufficient amount of equipment slightly limits the results. The ideal option is if home exercises complement men’s workouts in the gym. If for some reason this option is not suitable, then you should set a minimum goal and purposefully go towards it.

Before moving on to the program, you should recall a few important nuances of working on yourself at home:

You should not set impossible goals, as disappointment may set in;
training should be systematic, according to a predetermined schedule (at least 2-3 times a week with rest breaks);
Each lesson should begin with a warm-up;
the intensity of the exercises directly depends on the desired result (gain strength, endurance or relief);
It is important to adjust the amount of exercise depending on your physical fitness and well-being.

You need to start training at home with a circular circuit that develops all the muscles at once. That is, each session performs the same set of exercises. For starters, the following complex will do:

pull-ups – 10 repetitions for 3-5 sets;
push-ups – 3 x 10;
squats – 5 sets maximum number of times;
hanging leg raises – 5 × 10.

Over time, when endurance and strength appear, you can move on to a more complex set of exercises at home - split training. They involve working different muscle groups on different days. There is no need to rush; it is recommended to stay for several months at the preparatory stage.

Strength training for beginners

Strength indicators are usually important to professional athletes who engage in powerlifting or bodybuilding. They compete in competitions where the maximum weight lifted is recorded. For ordinary people who want to increase their strength, such training is also used, but a basic level of physical fitness is required. A complete beginner will not be able to withstand heavy loads.

A set of strength exercises is suitable for the most part for men, and requires special equipment, barbells, and dumbbells. At the initial stage, it is important to have a person nearby who will belay with a large weight. A warm-up with light loads is required to tone the muscles and develop the joints.

The program is designed for a 4-day course with rest breaks.

The first day – the back and chest area are pumped. 4 different exercises are done: bench press (1st set – 3 times, 2nd – 3, 3rd – 2, 4th – 2, 5th – 1), dumbbell bench press (4 sets from 4 to 8 times in a descending manner), push-ups on planks (4 by 4), rows on the block (5 × 6-10).
The second is pumping the legs: squats at right angles with a barbell (from 1 to 3 repetitions for 6 approaches), leg curls on a lying and sitting machine (4 × 4), calf raises (4 × 15).
Third day - arms, shoulders: seated barbell press and standing dumbbell lift (4 × 6), barbell bench press (4 × 6), close-grip bench press (4 × 4-10 times), French press (4 × 6).
Day four – repeated pumping of the legs: deadlift (6 x 6), lying leg curls (4 × 10), lunges with a barbell (5 × 6), calf raises (5 × 10).

Working to develop strength involves significant loads, so it is very important to alternate them with lighter ones so that the body can rest. Don't forget about diet and a healthy lifestyle.

A set of weight loss exercises for beginners

You can lose weight easily and pleasantly by playing sports. In addition to getting rid of extra pounds, you will gain muscle mass, have beautiful body contours, and develop endurance.

Before you begin, you should learn a few rules:

for beginners, the first thing you need to do is prepare - running, swimming, cycling, treadmill, step, dancing, Pilates are suitable;
You can switch to strength training for weight loss only after 1-2 months of cardio training;
Regularity of classes is very important;
Constant monitoring of the pulse is important, which indicates fat burning;
you need to follow a diet - more proteins, less fats and carbohydrates;
Each sports activity begins with a warm-up warm-up.

The training program is universal, suitable for girls and boys. The regime is gentle - 2 days a week with the same rest period. More intense exercise can lead to fatigue and slow down fat burning.

The scheme is as follows:

Day 1 – leg raises on a bench, hyperextension, standing press (French), lunges on both legs alternately (all 15 times in 3 sets);
2nd – bench press from behind the head in a sitting position, rows to the chest from a block (upper), leg curls on a lying machine, crunches on the floor, deadlifts with a barbell (dumbbells), seated leg extensions, steps with dumbbells , sumo squats with a barbell – 3 x 10-15.

For optimal weight loss results, it is better to exercise in a gym under the guidance of a trainer, rather than at home. This increases efficiency and maintains motivation.

Good results from training can only be obtained if you have 3 components: motivation, dieting, load calculation.

The first factor depends on the psychological attitude;
the second - from personal responsibility;
the third - from a properly designed training program for men in the gym.

Beginners They start with mastering basic skills and preparing the body for stress.

After adaptation— after 2-4 months they move to a more advanced level.

To make progress, it is better to rely on the experience of a trainer who will offer beginning men a gym program.

In a modified form, the exercises are relevant for intermediate and advanced levels.

Below, the proposed training plan for the gym for men can be rotated and changed depending on the level of training and other factors.

Monday

We sit on the simulator, bend our arms and lean on the surface.
We take the figured bar with our palms on top.
We bend and extend our arms with a projectile (15x4).

Experienced athletes additionally work their right and left arms.

We repeat abdominal exercises

In this article, I have compiled bodybuilding training programs based on the principles and articles of this resource. I guarantee that by adhering to these regimens, you will finally be able to quickly build muscle mass.

In my opinion, building muscles is not only physical work, but also intellectual work. It is important to think through and plan everything clearly. And the better you do this, the better results you will achieve.

That’s why I prepared this lesson so carefully, in which I will tell and show absolutely everything.

Training diary + pen or fitness app for bodybuilding AtletiQ
Water (regular without gas 1-1.5 liters, at your discretion)

1) Training diary (step #1 specificity is the key to success)

The essence of the diary: manage muscle growth.

Growing muscle mass is a constantly progressive load.

In order for there to be a progressive load, you need to control your working weights, repetitions, approaches, write everything down in a diary and see what and how!

In this scheme we will use the following load progression (see below for explanations):

1st method. Let's say on Monday you do incline bench press 50 kg for 6 reps, this means that the next workout (next Monday) you are required to do 50 kg for 7 or 8 or 9 or 10 reps (depending on your strength) . In any case, if you did one or two or three repetitions more than the previous one, then your task is completed.

Conclusion: That week it was 50 kg for 6 times, this week it’s already 7 times or 8 or 10 (depending on how much you got) = progression of load = muscle growth.

2nd method. Okay, we're up to 12 reps on the incline press. That is 50 kg for 12 times. The next progression will be to increase the working weight, not the repetitions.

That is: 52 kg for 6-12 repetitions you see is no longer 50, already 52 = progression of weights (so, let’s say it turned out to be 52 kg for 8 repetitions, we again use the 1st method of progression - repetitions) we do 52 kg not for 8, and already at 12.

Then again we use the 2nd method and increase the weight = 54 kg by 6-12 (etc.). I think you get the point.

We did less than 12 repetitions (let’s say there are 10, we use the 1st method and increase the repetitions), as soon as we reach 12 repetitions we increase the weight (2nd method).

Oh, and one more thing, you should use progressive loads (both methods) in all exercises, not just the bench press (this is just an example for you).

Conclusion: in order to manage the progression of the load (muscle growth), you need to have a training diary.

Water

Vital during training, because dry mouth will not bring you anything good. On the contrary, it can only cause harm (dizziness, nausea), don’t be afraid, water is not high in calories, you can drink it as much as you like (of course, if it’s plain water, not Coca Cola, etc., otherwise it will already be high in calories) + water during training , enveloping joints and penetrating soft tissues, protects them from injury.

For those who have amino acids in soluble (powdered) form, they can be mixed together with water and absorbed during exercise for maximum effectiveness. (not necessary)

Conclusion: take at least 1-1.5 liters of plain still water with you.

It’s good to have it with you during training and why we’ve already discussed it. Now I present to you the preparation of a training complex, day by day and week by week.

I identified 4 training programs that I based on:

For beginners (3-4 or 2 workouts per week)
for intermediate level (split 3 days a week)
for intermediate level and more experienced (split both 3 and 5 days a week)
for experienced athletes (split 5 days a week)

For beginners (3-4 or 2 workouts per week)

Once you start following this training program in the gym, stick to it for at least 6 months. After which you can move on to the next training program.

The essence of this training program is as follows: we break the body into two workouts using a split. Split - translated from English. split. This means that we will split muscle groups on different days. Namely:

Day 1 - Legs, back.
Day 2 - Chest, shoulders, arms.

After each such workout in the gym, we rest the next day. If you are not young or have a very stressful job, you can safely take two days of rest instead of one.

Therefore, in a week we will have either 3-4 or 2 workouts in the gym.

Day 2. Tuesday - Rest
Day 3. Wednesday - Chest, shoulders, arms
Day 4. Thursday - Rest
Day 5. Friday – Legs, back
Day 6. Saturday - rest
Day 7. Sunday - Chest, shoulders, arms

Etc. Did you get the point? For those who have a nervous job, constant stressful situations, poor nutrition, if you are already aged, etc. and so on. feel free to add two days of rest instead of one.

It will look like this:

Day 1. Monday - Legs, back
Day 2. Tuesday - Rest
Day 3. Wednesday - rest
Day 4. Thursday – Chest, shoulders, arms
Etc.

Legs-back

Seated leg extension 4xMAX (to warm up the knee joints)
Squats 1-2x10-15 (warm-up) + 3x8-12 (working sets)
Leg press 1-2x8-10 (warm-up) + 3x8-12 (working)
Pull-ups (if you can) or chin pull-downs 4x8-12
Bent-over barbell row 4X8-12

Chest-shoulders-arms

Bench press on an incline bench 1-2x10-15 (warm-up) + 3x8-12 (working)
Incline Dumbbell Press 4x8-12
Barbell press, standing from the chest 1-2x10-15 (warm-up) + 3x8-12 (working)
Lifting the barbell for biceps 1x10-15 (warm-up) + 4x8-12 (working)
Bars 4x6-12

For intermediate level (Split 3 days a week)

First of all, decide whether the first training program continues to work or not?

If you continue to gain strength and muscle mass, then nothing needs to be changed. This rule applies to any training scheme. As long as the set of physical exercises in the gym works, do not change it. If progress is not visible, move to the next level.

The essence of this training program is as follows: we pump the whole body in three workouts.

We train the back together with the deltoids, and the chest with the arms.

We have specially allocated a separate day for legs (this will allow for better training of the largest muscle group). We adjust the training days (Monday, Wednesday, Friday or Tuesday, Thursday, Saturday) to suit ourselves.

Stick to this program as long as you make progress, it is a very effective training system that will give you guaranteed results!

It will look something like this:

Day 1. Monday - Legs
Day 2. Tuesday - Rest
Day 3. Wednesday - Back-Deltas
Day 4. Thursday - Rest
Day 5. Friday - Chest, Arms
Day 6-7. Saturday-Sunday - rest

This is what a training split looks like:

Delta's back
Chest Hands

Program and selection of exercises:

Squats 4x8-10
Bench leg press 3x8-10
Seated leg extension 3xMAX (finishing exercise)
Calf raises, standing 3x8-10

Back delts

Pull-ups or block rows to the chest 4x6-12
Bent-over barbell row 4x6-12
Horizontal thrust 3x6-12
Barbell press, standing behind the head 3x6-12
Pulling (barbell row to the chin, medium grip) 3x6-12
Abduction of arms with dumbbells to the side 3x6-12

Chest-arms

Bench press lying on an incline bench 4x6-10
Incline Dumbbell Press 3x6-10
Bars 4x6-12
French bench press, lying 3x6-10

For intermediate level and more experienced (Split 3 or 5 days a week is suitable)

The essence of this training program is as follows: we train one muscle group during training, the intensity of the training increases, because we have more strength, and we can fully work on a specific target muscle more thoroughly.

This is what a training split looks like:

Mon. Breast
Tue. Back
Wed. Legs
Thurs. Shoulders
Fri. Hands

Program and selection of exercises

Mon. Breast

Bench press on an incline bench (30 degrees no more) 4x6-12 reps

Tue. Back

Pull-ups or pull-downs (for those who cannot do pull-ups) 4x6-12 reps
Lever row 4x6-12 reps

Leg press 4x6-12
Seated leg extension 4x6-12
Lying leg curl 4x6-12

Thurs. Shoulders

Swings, standing (3 approaches of a drop set, first heavy, medium, light all for 6-15 repetitions, rest 20 seconds)

Barbell curl for biceps 4x6-12
Hammers with dumbbells 4x6-12

Features of these training schemes (see explanation of the programs)

Split 2,3,5 days a week
Macroperiodization is mandatory in all schemes
There is a progression of load (required in all schemes)
Training time - 40-45 minutes
Basic exercises in all schemes
Work in 4 sets of 6-12 reps
Last rep failed

Explanations for all training programs

We use smart 2, 3, 5-day splits that do not cause conflicts in the recovery process.
We use macro-overloading (gradually increasing the weights at each workout and working in the planned number of repetitions without disrupting the schedule - we do not take heavier weights than planned).
We keep a training diary, thanks to which we use both methods of load progression (1st method of repetition, 2nd method of increasing weights).
We use basic exercises (these are exercises that involve several muscles or muscle groups; in short, these are heavy exercises that are performed with free weights). Why? The more muscles involved in the work, the better for the overall development of muscle mass.
We use the golden mean, namely 3-4 working approaches, after 2 warm-up approaches (these approaches include a warm-up + a leading approach, where the warm-up is an empty bar, then add weight (50-60% of the working weight) in the range of 12-15 repetitions. Then we add more weight and do the approach approach (already 70-80% of the working one) for 8-10 repetitions, and only then do the working approaches (100%).
Each exercise performs 6-12 repetitions. The only exception is the calf muscles (shin) where we perform 15-20 repetitions. Why? The fact is that muscle failure should occur within 10-30 seconds. During this time interval you will have time to perform no more than 6-12 repetitions. But in the case of the calf muscles (lower leg), because... there the amplitude is very short, then where we managed to do 6-12 repetitions during this time, here we will have time to do 15-20 repetitions during this time. That's the whole secret to increasing the number of repetitions for the lower leg.
If we use FAILURE (that is, the last repetition is a failure), you are no longer able to complete the last repetition of the exercise with the correct technique. Important: failure should occur within 10-30 seconds (6-12 repetitions).

Your actions before training

1) Open your training diary and see previous results for that week.

Then write down:

Day of the week (for example, Monday)
Muscle group (for example, chest)
Number (for example, 07/1/2013)
Working weight, sets, repetitions (for example, 50kg x 10 times x 4 sets).

In the last point, it is important to progress (look at the previous results for that week in order to know how much to increase the load now. All this is done in order to control the progression of the load using a diary (see below how to keep it).

How to keep a training diary

I think this method is the most convenient and understandable, but you can use other methods that are convenient for you (the main thing is that you understand the essence).

On the first Monday, I wrote out all the exercises, weights, repetitions, approaches. So that you understand, below is a clear example of how easy it is to do it (but I also added - here we use the 1st method, there is no need to write this, this is for you to understand).

Monday: breasts (07/1/2013)

Incline Bench Press 50kg x 6 reps x 4 sets
Incline Dumbbell Press 16kg x 6 reps x 4 sets
Barbell bench press 50kg x 6 reps x 4 sets

Next Monday: chest (07/08/2013) - here we use the 1st progression method

50kg x 10 x 4
16kg x 10 x 4
50kg x 10 x 4

Next Monday: chest (07/15/2013) - here we use the 1st progression method

50 kg x 12 x 4
16 kg x 12 x 4
50 kg x 12 x 4

Next Monday: chest (07/22/2013) - here we are already using the 2nd progression method

53 kg x 6 x 4
18 kg x 6 x 4
53 kg x 6 x 4

2) Do a good warm-up. Warm up without weights. For 5 minutes, until your forehead is covered with sweat. Rotate your body, swing your arms up and down, left and right, jump rope...

This is where your imagination comes into play.

The purpose of the warm-up is to warm up the body, muscles, ligaments and joints and prepare the body for strength work.

Then proceed to the exercise, for example, bench press, perform with light weights (50-60% of the working weight) in the range of 12-15 repetitions.

Then add more weight and do a lead-up approach (already 70-80% of the working set) for 8-10 repetitions.

And only then perform working approaches (100%). All these warm-up and lead-up approaches are done in order to warm up and prepare the muscles for heavy strength work.

In the following exercises, the warm-up is no longer so important, you need to look at how you feel (for the psyche, you can also do a warm-up).

3) It is important to cool down after each workout.

Cool down - performed at the end of the workout.

It consists of calming exercises to calm the cardiovascular system, reduce the risk of blood stagnation in the muscles, prevent muscle pain, return contracted muscles to normal, lower body temperature to normal, etc. You can just lie down and relax.

4) Immediately after training after you enter the locker room, it is important to eat simple carbohydrates + fast proteins

At this time, the protein-carbohydrate window opens, and nutrients are absorbed many times better and faster. But remember, you can eat a full meal only after 30-40 minutes after training, so we eat fast carbohydrates + fast proteins.

For example:

Simple carbohydrates (any sweet: chocolate, Snickers, gingerbread, banana, sweet juice)
Fast proteins (Whey protein or amino acids, gainer, or regular boiled eggs).

Combined with proper nutrition, this training regimen will help you achieve fantastic results, believe me, I know what I'm talking about.

Okay, at this point, I gave you three training complexes (2, 3 and 5-day splits), told you about the features and explanations for all schemes, and gave step-by-step actions.

I took away the last set of exercises from these three, because it is radically different from those training programs. You will find out why by studying it!

Now I will share some bodybuilding tricks, namely, I will tell you about the fascia training system, Fascia Stretch Training-Seven (FST-7).” Famous bodybuilders such as Jay Cutler, Phil Heath and others train using this system.

Fascia is a connective tissue membrane that covers organs, vessels, nerves and forms cases for muscles in vertebrates and humans; performs supporting and trophic functions.

When training the fascia, our main goal is to deliver as many vitamins, minerals, amino acids, oxygen, etc. as possible. into the muscle, as well as stretching the fascia that surrounds it - this allows you to achieve maximum muscle growth.

Fascia is a limiting factor in muscle growth, because the muscle grows only as long as there is free space. By training them in 7 sets in a style, we can stretch the fascia and thereby make room for muscle growth.

There are 3 types of fascia in the human body, but bodybuilders should only pay attention to one of them - the deep fascia. It is dense fibrous connective tissue that surrounds the muscles, bones, nerves, and blood vessels of the body.

The high density of this collagen fiber provides the deep fascia with its strength and integrity. Its expandability and elasticity are determined by the number of fibers. In other words, some of us have fascia that is thicker and more rigid than others.

Genetically gifted bodybuilders have thin fascia, so their muscles look larger and more puffy, classic examples being Ronnie Coleman and Phil Heath - these are people with thin fascia. Their muscles expand more easily.

But, for example, Jay Cutler has thick fascia. But as you can see, this did not stop him from gaining more muscle mass, but his muscles look kind of round.

How to train fascia?

You should train with heavy weights using, in general, as usual within 6-12 repetitions, when you have completed the planned number of exercises for a specific target muscle group, you must perform the last exercise at the end of the workout (as a rule, in simulators where the load is isolating ) in 7 sets of 12-15 repetitions, rest between sets is minimal (no more than 30 seconds, this is the only way we will get the maximum possible pump. (This will be fascia training).

The last exercise in 7 approaches is performed at the end of the workout with the same weight; as a rule, we reduce the weight by 30%.

For example, if you perform 70 kg on the bench press, then 70 * 30:100 = 21 kg. This means that the last exercise (fascia training in 7 sets will be performed with 21 kg).

It is vital to drink as much water as possible during training. At least 1.5 liters, depending on your personal characteristics (sweating), season and your weight. In summer you need more water.

What exercises are best for the 7 sets of fascia training?

Basic compound exercises such as deadlifts, squats, etc. - a bad choice for two reasons:

They involve other muscles and prevent them from giving full load to the target muscle
Good technique and balance are required, which deteriorate when you try to complete a large number of sets in a short time.

The best choice is on simulators (because there is an insulating load), which is what interests us.

An example of a compiled training program along with fascia training

I have compiled a specific example of a training program, split 5 days a week (the program is suitable for experienced athletes) for beginners, there is no point in training with it. The usual training scheme, but at the end there is a final exercise, training the fascia, this is what we discussed today.

Seated leg extension 4xMAX (as a warm-up, the exercise can be ignored altogether)
Squats with a barbell on the shoulders 4x6-12
Leg press 4x6-12
Lying leg curl 4x6-12
Calves, standing in the simulator 4x15-20
Calves sitting in the 4x15-20 machine
Fascia: sitting leg extension 7x10-15

Tue. Breast

Bench press on an incline bench (30 degrees no more) 4x6-12 reps
Incline dumbbell press (30 degrees) 4x6-12 reps
Bench press on a horizontal bench 4x6-12 reps
Fascia: barbell or dumbbell bench press on an incline bench in a Smith machine 7x10-15

Wed. Back

Pull-ups or pull-downs (for those who cannot do pull-ups) 4x6-12 reps
Bent-over barbell rows 4x6-12 reps
1 arm dumbbell row 4x6-12
Horizontal block row 4x6-12 reps
Fascia: horizontal pull block 7x10-15

Thurs. Shoulders

Barbell row to the chin with a medium grip (broach) 4x6-12
Barbell press, standing from the chest 4x6-12
Dumbbell raises to the side (swings) 4x10-15
Fascia: swings, standing (3 sets of drop sets, first heavy, medium, light all for 6-15 repetitions, rest 20 seconds)

Drop sets are sets where you drop weight. For example, take 12 kg for 6-15 reps, immediately take 10 kg for 6-15 reps, immediately do 8 kg for 6-15 reps, and do 3 sets of these with a rest of 20 seconds.

Barbell curl for biceps 4x6-12
Bars (emphasis on triceps) 4x6-12
Hammers with dumbbells 4x6-12
Close grip barbell press 4x6-12
Fascia: Biceps curl + Arm extension at the block) superset 7x10-15.

A superset is weight training in which a bodybuilder combines two different exercises designed to work the same muscle group, performing it without rest. In our case, we did a barbell curl for the biceps and immediately did an arm extension at the block without rest!

I tried to touch on and show you everything, I can’t imagine what else I could add. I assure you, other resources will never share anything worthwhile, at least for free. Therefore, I hope for your positive feedback.

Request: Dear bodybuilding gurus, if you copy information from this site, then at least insert a link to the original source, be human!