How to create a training program on your own. How a training program is compiled - we determine a good coach

The problem of drawing up a competent training program is relevant for both novice athletes and "oldies". The sequence of program implementation is the key to achieving results in a reasonable time. The absence of a program leads to quick disappointment, lack of visible results and loss of interest in classes.

What principles can be applied to create an effective training program?
The fundamental points are:

• Determining the purpose of the training;
• Selection of the optimal frequency of classes;
• Optimization of training duration;
• The sequence of training different muscle groups;
• Drawing up a complex of basic elements.

Purpose of training

The factor that determines the rest of the elements of effective training is goal setting. As a rule, athletes strive to either gain muscle mass or lose weight (burn fat). It is on the expected result that the frequency of classes, their duration and the complex of exercises performed depend.

Regularity of training

The regularity of the inclusion of basic elements depends on the characteristics of the pumped muscles. There is a conditional classification of muscles: into large ones - the muscles of the back, legs, pectorals, and small ones - the shoulder, calf, forearm.

Large muscles have a long recovery period, so for pumping them it is enough to train once a week using the split training system (the method of dividing the training program into parts): intensive study of 1 large group and a couple of small ones. But this approach is more relevant for experienced athletes, while beginners should adhere to a different principle. It is better for them to visit the gym every other day, working out all muscle groups on the basic elements. And only then move on to the split-system training.

The same approach is true for those who see weight loss as the main goal of visiting the gym. At the same time, a couple of cardio workouts are added per week, or it is recommended to switch to a multi-repetition training scheme: reduced rest time between sets while increasing the number of repetitions of an element with a small weight.

The duration of the session and the break between sets

Both of these parameters depend on the main goal of the training. The large working weights of the weighting agents and the low number of repetitions characteristic of strength training reduce its time to 45 minutes. Fat burning or endurance building welcomes up to 1.5 hours, especially at low fitness levels.

The average rest time between sets is 60 seconds. At the same time, exercises for muscle growth and strength are performed with a 2-3 minute interval between sets, and to get rid of excess fat, the pace is increased, reducing the interval to 45 seconds. The standard muscle rest between exercises is 1.5 minutes. But if elements are performed on simulators for isolated groups or training is carried out for small groups, then this figure is reduced to 60-75 seconds.

The order of training of different muscle groups and the selection of exercises

When starting a regular visit to the gym, much attention should be paid to general preparation, therefore, training during this period consists mainly of basic exercises that open it (bench press, deadlift, squats with a barbell on the shoulders) and finishing isolating elements for small muscle groups. Alternation of elements is allowed according to the location of the muscles: in the lower part (legs) and in the upper part (back and chest). It makes no sense to separately work out the muscles of the upper limbs at the initial stage.

For beginners, exercises with weights (barbell, dumbbells) are more effective than their training counterparts. As a rule, simulators are used by those who, for health reasons, cannot perform elements with dumbbells or a barbell, or by experienced bodybuilders who need to carefully work out a separate muscle group. Free weights are the key to getting results for a beginner in a short time.

After six months or a year of regular training, you can begin to conduct them according to the split system, working out one large muscle group and a couple of small ones in one lesson. At the same time, the alternation of training and free days is observed, ensuring recovery of the involved muscles.

When switching to split training, questions naturally arise about the joint study of muscle groups. Of course, each specific case will have its own program, but in general it can be represented as follows. With three visits to the gym on Monday, Wednesday and Friday on the first day after a long weekend, all attention should be paid to the group that is more difficult to work out. As a rule, these are the muscles of the legs, the pumping of which begins with squats, Romanian traction and lunges, then they move on to / extension on the simulator, and complete the training by pumping the press.

At the next workout (conditionally - on Wednesday), the main attention is paid to working out the pectoral muscles: push-ups, presses with weights at different angles, wiring with dumbbells. The elements for the triceps and deltoid muscles will complete this day. The last training day of the week is dedicated to the back: pull-ups, deadlifts, barbell rows to the belt, alternating rows with dumbbells and blocks, etc. The finishing exercises of this day are dedicated to pumping the biceps.

The number of repetitions is directly related to the main purpose of visiting the gym: 6-12 repetitions are enough for muscle growth, to get rid of excess fat, their number is increased to 15. At the same time, they follow the rule of reducing working weights while increasing the number of repetitions. Beginners, on the other hand, need to initially hone the technique, so they start with a minimum number of repetitions with a minimum weight of the weighting agent.

Fitness has long become not only a way of life for some, but also a business for others. City streets are full of signs of gyms, and every second person already calls himself a coach. If you decide to create a beautiful body for yourself, it is better to learn a little about how to properly compose a training program. Otherwise, you can waste money without getting a result.

Who is a good coach?

The most common misconception: the coach must be inflated, like Arnie in his youth. And the larger its volume, the more professional it is.

Yes, of course, the figure is the visiting card of the coach (in the case of bodybuilding). But you should not confuse a harmoniously developed body, obtained through systematic training and proper nutrition, and artificially (pharmacologically) obtained volumes. Therefore, first of all, look not at the biceps swollen to the point of implausibility, but at the harmony of the figure and the complex development of the muscles.

It is also worth asking about the experience of the professional activity of the coach. Ideally, find out what results his students have achieved.

The older you are, the more carefully you need to approach the choice of a coach. If you have health problems or are recovering from an injury, it is ideal to find someone with a medical background. Not every room has such specialists - check this question separately.

Of great importance is how sociable a person is, how pleasant you personally are and whether you are ready to trust him with your figure and health. To get started, make an appointment for a month. Then you can always continue to study with the same specialist or choose another one.

Next, I will tell you what to look for when compiling a program, and how the training process should be built. The information will be useful both for the practitioners themselves and for those who want to become a coach and make programs for others.

Rules for compiling training programs

Have you heard of such a term - "individual approach"? Everyone has heard, but few want to apply.

A good and competent trainer will draw up a program personally. He will also take a lot of money for this, because it is not a five-minute matter. To compile a really useful program, you need to test your body, study its individual characteristics.

It doesn't matter where you work out: at home or in the gym - the rules are the same. You need to understand well what you are capable of at the “zero” stage.

Health status

The first task of the trainer is to learn in detail about the state of health of his client. The anamnesis will have a primary influence on the formation of a set of exercises and the frequency of training.

• Caution should be taken by people who have problems with the cardiovascular system, the musculoskeletal system.
• A person who has undergone abdominal surgery will not be able to do a heavy base for some time. Giving him even 50 kg of deadlift in the first month of training is tantamount to causing serious harm to health.
• People suffering from diseases of the spine should carefully perform exercises with a vertical load on the spinal column. It is best to protect the lower back. For some, it is necessary to abandon such a burden altogether.

A professional trainer must know how to build a workout for any category of people.
Great importance should be given to the age of the student. The older the person, the more difficult it is to bear the load. Age features should be taken into account, otherwise you can do harm.

They say that pumping up after 40 years is difficult. It is true what they say, but it is still possible. And the person making the program should know how to make the program of trainings for the senior age group.

At the age of 60 or more, a particularly gentle load on the heart should be given. At this age, circuit training, crossfit and much more are useless. The purpose of the classes is to improve and strengthen the body.

If the coach in the gym immediately, without asking you any questions, gave out some kind of program. Think ten times whether it is worth contacting such a specialist.

Features of the human body

By body features, I mean flexibility and stretch, speed of recovery, muscle fatigue, endurance level and the level of initial preparation in general.

The planning of the training process should be aimed at minimizing the negative consequences. That is, you should not overwork at the very first training session (or overload a novice client), because this is fraught with prolonged pain or even injury.

Stretching

Stretching must be included in the training program. Without it, many exercises cannot be performed.

There are many complaints on the Internet about lower back pain during deadlifts. Moreover, the complainants themselves write that they cannot reach the floor with their fingers on straight legs. I wonder how they pull, and most importantly - what do they pull? There is no technique at all, the lower back is clearly round, like the chest. Hence the pain, and then the consequences of improper technique. All this does not appear immediately, the first time may even pass. And when your weights become more serious, at one point the lower back will hurt much more than before. And this is where your deadlifts will end. Maybe even forever.

So you have to push. This is useful not only when you are doing a power cycle, but also simply to maintain the elasticity of your body. Statistics show that the more elastic the connective tissue, the less likely it is to be injured during careless movements. So stretch at home, it is not necessary to go somewhere for this. You can prep your body for strength training.

Endurance

Everyone's endurance is different. It also develops, like stretching. The whole organism is able to change, adapting to new conditions of life.

The best way to develop it is cardio. Just brisk walking or ellipsoid training will do - safely and effectively.

Developing your endurance, remember about health. Chasing the heart is not always helpful, especially if you are working on a pulse of more than 140 beats for a long time.

A professional trainer knows all these things and won't run you on the treadmill until you pass out.

Muscle recovery rate

This is just as individual as the above. The periodization of training, cycling, etc. directly depends on the recovery rate.

It usually takes 2-3 days for a person to fully recover. But pain is not the best indicator of this process. For example, it happens that the pain has passed (or it didn’t exist at all), but there seems to be no strength. Muscles have not recovered. This can happen for two reasons: you have not received enough building and energy material (simply not enough), or you need to rest some more.

On average, you need to train one muscle group 1-2 times a week. Three is already a lot. For mass training, it is better to give heavy loads to the same muscle group once a week.

Floor

You don't have to be a girl to make a workout program for girls. In principle, the physiology of men and women is not very different. But there is one important point - the level of testosterone. There are other nuances, but this is the most significant.

Testosterone is an anabolic hormone that stimulates the growth of many things: muscles, hair, nervous tension, anger and aggression. That is why men fight much more often than girls. The level of testosterone in their blood is much higher than that of the opposite sex. It is understandable why.

In general, in girls, muscles will grow more slowly than in men. Yes, and working weights need to be selected differently, for girls they are much less.

Putting together a gym workout routine for girls is a bit tricky. Most women are much more interested in reducing body fat than in developing muscle. Here, too, it is important not to overdo it. After all, physiologically, to maintain body functions, girls need at least 12% of body fat. That is, a girl can never become as dry as a male athlete without harm to health.

Features of the mode of human life

Drawing up a training program should take into account the characteristics of a person’s work. It is important to clarify whether the work is physical, office, intellectual. From all this will depend on the volume and duration of the load.

Those who move little, constantly sit, need a long cardio load. If a person moves a lot, the program is adjusted according to his lifestyle.

Based on the employment of a person, a scheme of 2 or 3 training sessions per week will be selected. The financial situation is also taken into account, because in most clubs it is customary to either pay for each training session, or the subscription is calculated based on the number of training sessions per month.

Compiling a program

So, you have learned what to pay attention to when compiling a program. And now let's look at how to make a training program in the gym, how often you need to change the training program, what is cycling, and whether we need it.

Zero program

This is a kind of sampler to start with. It often includes bench press (men) and leg/glute exercises (girls). The rest of the load depends on the above features of the body and personal wishes. That is, the exercises are selected individually. The purpose of the trial program is to determine how your muscles respond to the load, how the technique is given to you, what is your general physical fitness, etc. That is, to look at you in dynamics.

According to the inventory, if you work out at home, a barbell, an incline bench, 2 dumbbells will be enough for you. You can only get by with dumbbells.

Definitely, you should not perform deadlifts and heavy squats with a barbell in the first month. Muscles need to be prepared for this base, it is enough to stretch and strengthen them.

For the first month, exercises on and extension of the arms, legs, and body are suitable. For the press, ordinary twists on the mat are enough, for the lower back - hyperextension.

For men, it will be useful to include pull-ups and push-ups from the bars in the training.

At the beginning of each workout, at least 5 minutes of cardio, at the end - stretching. It is also better to stretch in a small volume after a warm-up.

In a month, the body will get stronger, and the coach will understand what you are capable of.

If you are your own coach, still ask to teach you exercise technique. Even the simplest exercise is not as simple as it seems to you at first glance.
Learn to do everything right from the very beginning, while you still have small weights. This will save you a lot of time in the future (it always takes longer to relearn, and you won’t achieve good results without the right technique) and save your health.

By the way, about weights: for the first month, increase the weight in increments of 1–5 kg, depending on the muscles being trained. For example, on the leg press, a step of 5 kg is just right. Barbell curl for biceps - 1-2 kg each workout.

And start with a light weight. The main thing is that you feel at least some kind of load.

Further strategy

Now, knowing your capabilities, you can draw up a program based on the goals of the classes. Choose if you want a mass, terrain workout option. Maybe you want to get thin? Or maybe you are gradually going to find the forms you need. It's also possible, it just takes longer.

Decide whether you will work out at home or in the gym. Home training is not so effective, there is no need to even explain anything.

After completing the zero program, the task is to draw up a program for the next 4 weeks. Working weights need to be increased if you decide to go in the power direction. If you are losing weight, you don’t need to add anything, just exercise and spend energy.

Think about your diet, you need to stick to a certain way of eating, otherwise the figure will not noticeably change.

When the second month has passed, depending on your results, you will need to change the program again. You can replace several exercises, you can change the direction of the workout. In general, you can change all this once a week. There is such a thing as periodization of the training process or cycling.

Cycling means that you divide the training program into cycles - part according to one system, part according to another. One week you work with heavy weights, the second - with light weights, etc. The selection of the cycle is individual. It has been experimentally proven that there are many benefits from cycling in bodybuilding. This method of training in the gym for men and women is more effective than a monotonous program.

Optimal cycling for beginners is a slight program change once a month.

Here's what you need to know:

• Get the task right. Don't state your desire. Determine what you want. It is achievable and realistic.

• Change the frequency, amount and intensity. Of these, choose 2 indicators for working on the rise and one for resting at the end.

• Decide - muscle mass or strength. Priority is needed in order to achieve maximum progress. Then, if necessary, you can change the target.

• Flow plan. Your body is a machine and your ability to work depends on it. And the more you can pump in the minimum time, the better mass and strength you will get.

Choose exercises according to your goals. Every exercise you do has a focus that depends on how you plan to perform it.

To achieve consistent progress, you must make a list of training rules that will move you forward. The number of principles that bring meaning to the training program is not so much. Here is a list of them and how they will help you achieve your goals in the gym.

1 -Start with goal setting

It should be clear, realistic and delineated. It brings meaning to your life. Saying "I want to lose weight" is not the goal. This thought is desire. Desires are a prerequisite for goal setting, but they are too vague. Put more meaning into it. People put more mindfulness into ordering a pizza than how they shape their bodies. Desires lack specifics. Goals are clear statements. They are always specific. When you want to get lean, big, strong, and build big arms, biceps, triceps, and quads, what you mean is that you will put together a program that pays attention to all of this ... and also that everything stated will never be achieved. You need to limit your goals in order for the program to be attractive. Real. Setting a small, more achievable goal will inspire confidence and help you achieve more global heights. Also set deadlines. "I want to gain 15 pounds of muscle in 3 weeks" is stupid. It's pointless because muscles can't grow like that. Do this to me: buy 15 pounds of lean steak from the store and put it on your desk. Look at how much pure muscle mass he has.
Imagine what you need to do to build that much muscle. Now let's take into account your time frame in relation to your goals and start thinking about what else needs to be fleshed out in order for those 15 feet of steak to appear on your body. Keep this in mind in the context of your life. A guy who competes for Olympic gold has slightly different life circumstances than someone who delivers furniture all day long. If you are an air traffic controller (one of the most stressful jobs), then consider what you have to sacrifice to get your plane out of a spin. Trying to train twice a day is not the best idea. If you have a low level of stress at work that does not take away physical strength, then the choice is much wider. Stress is a systemic phenomenon. Thus, a guy with psychological or mental stress needs a different structure of classes than someone whose work is calmer in this regard.

2 - Strength, frequency, intensity and recovery strategy

There are three variables that are important for training - these are strength, frequency and. Choose 2 options that will suit your individual abilities.
How often do you plan to train per day or per week.
Intensity in two versions. This can be a load on the board or some kind of power complex (for some, the indicator is efficiency or a conscious pace).
Volume is the total load of a workout. There are many ways to define it, but let's think of it as sets and reps.

The body has a limited reserve, and when it is exhausted, progress will disappear. It happens differently for different people. This explains why some people can train 3 times a week with small loads and have visible results, when others need a completely different approach. So analyze what you are capable of...

1. Train More - Work more days per week.
2. Train at high intensity - Weighting or choosing a hard complex will lead to fiasco.
3. Train harder - Use different sets, methods or exercises.

Choose 2 options that you like the most. And diversify them with a third. If you like to be in the gym every day and you like pumping up balls, then your strength will run out. If you go to the gym every day - I'm not talking to you - it's better to find a middle ground and train 3-4 times a week.

Therefore, determine what you want: train with strength, weight, or include exercises with high efficiency in the complex. If your workouts are somewhere in between, then either increase the load, but with less intensity, or make it more intense, but with less load. Without a recovery period, you will not be able to progress. And there is no way to get away from it.
All of these variables have a point of diminishing returns. People often think: “If 8 sets is good, then 12 will be even better!” The result is lost and, imagine, they think that they need to push more on the board or visit the hall more often. After everything goes up, do not bother thinking that there is another, more optimal way. 5% progress is better than stagnation or decline. Sometimes that 5% is all you get.

3 - Choosing Between Strength and Muscle Mass

You can get stronger by building muscle at the same time. But at the same time, these 2 indicators have differences. An increase in one requires a decrease in the other. Body pumping is a powerful neural connection. Multiple attempts and specificity are the basis of bodybuilding. So, if strength is your main goal for now, but then you want to build a complex based on heavy exercises, determine what you want more. Most of the time and energy will be spent on them for their own improvement.
Few repetitions with high speed and heavy weight is the best way to complete this task. But if you're after quantity, then set a limit. Here are some examples of the Big Three:
Squats: 5 to 6 sets are effective at 65-70% of the total efficiency.
Deadlift: 3 sets of 3 reps – 75-80%.
Bench press: 5 sets of 8 reps – 70%. With 1-2 approaches, the intensity should be reduced (about 60%). You have to choose individually.

On the other hand, if you want to build as much muscle mass as possible, then you must learn how to effectively isolate muscle groups and feel their work, creating tension only in the group you are working with. There is a huge difference between these approaches. A bodybuilder, doing a bench press, will concentrate on the work of the pectoral muscles. If building muscle is your goal, then increasing the number by 1-3 reps at maximum weight is not the best method.
Pumping can be done in 3-5 sets of 8-12 times for the upper body and 3-5 sets of 12-20 times for the lower body (after warming up, of course). This is a simple example of a moderate growth program. You can also use 100x sets, depending on what you want to achieve. Try starting your workout with 4-6 exercises to work the muscle groups you feel need it.
Set your priorities. This way you can design and plan. Build your training structure around one thing - muscle mass or strength. The only way. If you wish, you can reach the second one later.

4 - Scheme of your adaptation

Everyone adapts to training at a different pace. If no changes are made to your training after full adaptation, then all you will get is fatigue. Each lesson will not bring anything other than fatigue. If you do not give your body reasons to develop, then it will not develop. Therefore, it is important to know when to make changes to stimulate it to grow and develop.
If you work 3 workouts without improving on one of the exercises, then leave it and switch to another. For example, if you can’t increase the number of repetitions of 3 workouts when bending the legs on the board with a certain weight, then it is better to switch to bending the legs in a sitting or standing position. It doesn't seem like much, but that's how progress can be spurred on.
You don't have to rebuild an effective program if a few exercises don't work. Just change the position of the arms or legs in the exercise. The worst thing you can do is change the program that is producing results. Leave what works and make adjustments to what isn't as effective.
Review your training log every 6 weeks (yes, you should keep one) and determine what changes need to be made. I had training programs that I used for a long time without adjustments, because I saw gradual progress. I also had programs in which I was stuck on every aspect, because of the violation of the principles of frequency, intensity and strength in them.
If you've had one or two really bad workouts, don't worry. It is possible that there were 3 or 4 sessions during which something got stuck with progress, and then changes were made. If you feel stagnant in the program, then unload a little, regroup and figure out how to get out of it based on these principles.

5 - Fitness Improvement Plan

Heart health, body structure and performance are motives for improving physical fitness. Employability often leaves powerlifters and bodybuilders. If you are in good shape, you can get more done in less time in the gym and recover faster.
I'm tired of arguing about the metrics of good form that you should be working on. Some say that the stability of the cardiovascular system is not important. Others that interval training is the best way to go. Both of them draw a conclusion based on 3 words: this decides everything. Are you 2 weeks in bodybuilding? Then it probably doesn't take you long to run a 100 yard race. So, are you ready for a 2-day football camp? Probably interval training is a good choice.

Try doing 45 minute walks because they relax the body, mind and are easy on the joints. Or intervals are chosen in order to spend less time on physical form, but still get benefits. Whatever you decide, make sure the option you choose is right for you. If you don't, then at least you won't be doing it anymore. This is in line with your goals.

The frequency of training also has an effect. If weight loss is the main goal, then you need to pay more attention to cardio. I recommend stabilizing activities that you quit over and over again. If you have a desire to train 2 times a week, then everything is in order.

6 - the meaning of each exercise

When you're designing your program, ask yourself why you're choosing these exercises, why you're doing so many sets and reps, and what you'll get from doing each one.
If you are lifting weights in a snatch, it means that you want to train your body to lift large weights quickly and powerfully. If you do something in a controlled and meaningful way, then you are doing it with a different meaning.
Aimless selection of exercises is the hallmark of a jock who has no idea what he is doing. He either copies someone or makes them because they are. Design a program based on your goals and needs.

7 - Study yourself and develop the complex in accordance with this

If you're a beginner and not in the business of lifting cable crossovers and haven't been given the task of "pump up your core, bro," then focus on improving your technique and making progress in exercises by adding weight or redistributing it. This is where your efforts should be more.
This is one of the few periods when you can break the principles of frequency, intensity and recovery, because you do not yet understand the degree of tension and stress that will become your limit.
If you're advanced, then you probably have a control knob for what you can and can't do. But it pushes top athletes to explore their potential as they reach their genetic limit. Then the meaning of their training is changed in order to squeeze the last of the training potential.

8-Programming and your belief in it

It is not genetics or drug use that makes the middle peasants the elite. It is their intuition and ability to consciously train that bring them the best results. In a way, the loads have to be in touch with your athletic part of the soul.
The program should resonate with you in a way that evokes passion and inner longing. Because when it comes, you will start working and will do it more consistently. It is unlikely that you will begin to train or do it regularly if there is no faith in the program.
It's about passion and desire. If someone has them stronger, then most likely their result will be better ... even if on paper the program looks meaningless. Someone can give you the perfect training plan based on research and scientific data, but if you hate it, the result will be miserable. It's because he didn't touch your heart. This is the invisible part of training that science cannot explain. You must develop a training plan that resonates with your goals, needs, and who you are.
Desire creates need. And with this need for hard work, regularity is born.

More interesting

All the beautiful half of humanity dreams of a beautiful figure. And one of the “tools” for correcting your forms is the gym. The main thing is to clearly understand which simulators to look at, which zones need correction, and what is included in the training program.

The best exercise equipment for women in the gym - which one to give preference to in training?

The main areas of the female body that need correction are ...

• Hands (there should be no "kissel").
• Belly (it should be flat and elastic).
• Chest (beautiful, raised and elastic, and not flaccid and spreading over the stomach).
• And of course,

It is on these areas that you should focus your attention in order to lose weight and achieve the desired result.

Choosing the Right Trainers!

• Thrust. The main goal of working on this inventory is to work out the biceps. An ideal simulator for long and hard workouts - with a set of weights and additional equipment, with the ability to independently regulate the load. The simulator provides effective training for the hands - for both at once or for each in turn for an enhanced effect.
• Top/bottom pull. This tool works for harmony, strengthening the muscles of the back and, accordingly, protecting the spine, strengthening the biceps, and reducing the risk of injury. The wider the grip, the more intense the training of the back muscles.
• Horizontal leg press. Primary target: glutes and quads. The body on this equipment is fixed in a stable position, and the main load falls on the reed with buttocks. With an increase in load and bending of the legs, as for a “plié”, the inner thighs are trained.
• Smith machine. Here we train triceps and pectoral muscles. A safe and effective simulator with the ability to independently regulate the intensity of the loads.
• Shoulder press. The simulator for working with the middle and anterior deltoid muscles. In order to avoid harming your ligaments, it is important to correctly install the seat.
• Press trainer. A flat stomach is an achievable dream. Such a power unit allows you to twist on the press (approx. - with weights). It is important to remember that weight training significantly increases muscle growth and expands the waist, so it is better for lovely ladies to do without weights.
• Reverse glute lifts. The simulator is focused on working with the gluteal muscles and on the gradual compaction of the buttocks. Such a tool will not bring harm, and as for the result, it will not be fast (there are more effective simulators for such purposes).
• Thrust of the top / block with a wide handle and behind the head. Good equipment for the development of back muscles. It is important to remember that if there are problems with the flexibility of the shoulder joints, it is better to replace this simulator with another one in order to avoid pinching in the shoulders / joint.
• Cardio trainers. Of course, they are effective and useful. However, aerobic activity in women should be within reasonable limits. The intensity of these workouts is a maximum of 3 times a week and no more than 40 minutes.

Exercise machines that are not suitable for ladies

Unlike women who run to the gym for weight loss and harmony, men go to workouts for relief and muscle mass. Therefore, their training programs, of course, are different, and individual simulators, successfully used by men, can give the opposite result to a woman.

What inventory to avoid?

• Shrugs with dumbbells. A very effective simulator for trapezius muscles, but for men. He will not add the beauty of forms to a woman.
• Weighted slopes. It is believed that such training eliminates the "ears" on the reeds. In fact, they only contribute to the expansion of the waist. And for a side bar, a bicycle and the right diet are suitable.

A set of exercises on simulators in the gym for women - we draw up a training program

Women's queues for cardio machines are common. However, it must be remembered that the torture of these simulators is meaningless without strength exercises.

It is strength training that should be a priority, cardio training - to warm up the muscles or to consolidate the effect.

A set of exercises for the beauty of forms - what should it be?

1. For the 1st day: on the back and arms.
2. For the 2nd day: on the thighs and buttocks, on the calf muscles.
3. For the 3rd day: on the press.

The beginning of a workout (always!) is a warm-up for 10-15 minutes from cardio exercises, or from key aerobic exercises.

Video: A set of exercises for girls in the gym

Video: Gym exercise program for girls

What exercises should be included in the program?

Exercises for the abs:

• Tilts on a Roman chair. We put our hands on our chest “crosswise”, bend down to half and press our chin tightly to our chest.
• Leg lifts. We lean on our elbows in a suspended state (approx. - on the crossbar). Legs slowly bend / unbend 20-25 times.

Exercises for the buttocks, thighs and calf muscles:

• Hyperextension.
• Abduction / connection simulator: back upright, spread and connect the hips, holding the position for 3 seconds when connecting.
• Leg press. We use the training platform. Raise your legs from the center of the platform to the top edge. When lowering the load, we hold the lower back close to the bench. Scheme: 4 sets, 30 times).

Exercises for the muscles of the back:

• Head pull. Scheme: 20 times.
• Lower block pull. The back is straight, in a sitting position we bend our knees, pull the block to the lower abdomen, without swinging the torso. Scheme: 3 sets, 25 times.

The general training scheme should look like this:

1. Warm-up - 10 minutes.
2. Training of muscles of a certain group - 50 minutes.
3. Cardio workout - 40 minutes (for example, an exercise bike, jump rope or treadmill, hula hoop).
4. Stretching - 10 min.

Also in the set of exercises you can include:

• Deadlift. Scheme: 1 time in 2 weeks.
• Squats with a barbell on the shoulders (approx. - for leg muscles). Scheme: maximum twice a week.
• Lunges with dumbbells (we pull the legs and round the buttocks). Scheme: 1 time per week.
• Push-ups on the uneven bars (ideal for weak hands).
• Bench press at different / angles. Suitable for strengthening the pectoral muscles. Scheme: 1 time per week.
• Plank. This universal exercise affects almost all muscle groups. It is recommended to do it regularly.

Video: Training program for beginner girls - the first steps on the simulators in the gym

Basic rules for training on simulators for women

Before heading to the gym should undergo a medical examination . It is important to exclude all diseases with which strength exercises are prohibited.

After the permission of the doctor is obtained, you should decide on training program. You won't be able to do it without the help of a professional trainer.

What should be remembered?

• Training should be regular - 2-3 times a week.
• Warming up before every workout is a must! Important: the warm-up at the beginning (for warming up / preparing the muscles) and stretching at the end of the workout (for muscle recovery) should concern exactly the muscle group that is being loaded during a particular workout.
• You can increase the load only gradually, after a month of constant training.
• The number of approaches and repetitions depends on the state of the body, on endurance and, directly, goals. Approximate amount: 1-5 for strength development, 6-12 for muscle mass, more than 10-12 for endurance development.
• You should not immediately saddle all the simulators in turn - start gradually and with 2-3 simulators. Do not overload the body with maximum weight.
• - This is fine. It should pass as soon as the body gets used to the new lifestyle and load. If the pain does not go away in 3-4 days, then you need to reduce the intensity of the load or consult a specialist.
• Proper nutrition is 50% of success. We eat fractionally - 5 times a day (before training we eat 2 hours before it, no later!), We drink 2 liters of water per day (moreover, 1 liter during training), we pay special attention to protein foods in the diet (not less than 60%).
• If the number of workouts per week is reduced from 3 or 4 to 2, then the entire weekly load should be distributed over 2 of these workouts.
• We do not change the instructor during the first 6 months of training. Different systems can have a lot of contradictions, so for the effectiveness of training it is better to listen to the 1st coach.
• Unsystematic classes are unacceptable! Each workout should be subject to a specific set of classes, clearly designed for a particular woman, taking into account her needs, capabilities and characteristics of the body.
• Close the carb window after every workout. Not ready-made protein shakes, but home-made drinks made from natural products.

And a few more important points:

1. You can’t go to the gym “for the company”! Visit it in splendid isolation, only in this case your attention will be 100% focused on training.
2. Training should become your good habit. Therefore, the mood is extremely important: choose a comfortable and beautiful form for training, the best gym, a good trainer. Classes should not be hard labor for you.
3. The lack of results after 2-3 months of classes is not a reason to quit. Stock up on patience, forget about laziness and shyness, cultivate fighting qualities of character in yourself.
4. Decide on a goal. Why do you need training: lose weight, build muscle, tighten the "contours" or something else. The intensity and type of training depends on the goal.

Video: Common mistakes in the gym

And a few mistakes to avoid:

• Do not overload the press if your goal is waist correction. The greater the load, the larger the waist.
• Do not abuse cardio workouts. The higher the load, the more active the production of the stress hormone, which, in turn, leads to the destruction of muscle tissue and exhaustion. Recommended maximum: 2-3 times a week for 40 minutes.
• Don't rule out dumbbell loads . It is loads with weighting that contribute to the formation of a beautiful tummy and elastic priests.
• It makes no sense to overload the muscles with intense daily workouts. . It is a mistake to think that in this way you will quickly acquire the cherished appetizing forms. Remember: muscles need time to recover! The optimal break is 2-3 days for each muscle group. For example, on Tuesday you load the biceps and chest muscles, on Wednesday - the load on the legs, on Friday - the triceps with shoulders, on Saturday - the back. The rest of the time is rest from work.
• Before you start exercising, adjust the simulator "by yourself." The lesson should be comfortable, not provoking injury.
• Choose a comprehensive program , which involves all muscle groups during the week. You can not concentrate only on problem areas - this will lead to an imbalance in proportions.

And don't overdo your workouts! If you have difficulty moving, your muscles ache, like after a week of repairs in the apartment and falling from a stepladder, and you can’t even squeeze your pillow with your hands, then it’s time to slow down the pace and reduce the intensity of your workouts.

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Most beginners, having come to the gym, often begin to perform heavy basic exercises without having a sufficient level of training for this. On the other hand, there are those who from the very beginning accustom themselves to training on simulators, not paying due attention to free weights. However, these two categories of novice athletes are united by incorrectly constructed training programs, which they often write for themselves. In this article, we will analyze the best training programs in the gym for beginner athletes.

Training Goals

Before starting to draw up any program, it is necessary, first of all, to determine the goals that the future program should achieve. Both physical parameters of the body (strength, endurance) and external parameters (muscle mass, relief, weight loss, etc.) can serve as training goals. At the same time, physical parameters are trained mainly through strength exercises, and external parameters require not only a special training regimen, but also compliance with the correct diet. This is their key difference. It is a mistake to think that only with the help of training programs you can increase muscle mass, improve relief or ensure effective burning of excess fat.

At the beginning of training, your training goals will not really matter, but after going through the basic training phase, you will have an idea of ​​\u200b\u200bwhich programs to use and which parameters to work on improving. Therefore, the stage of setting training goals is key.

Introductory stage of training

This stage must be present for any novice athlete. The fact is that at first neither the muscles nor the cardio-respiratory systems of the body are fully prepared for serious stress. In addition, you yourself hardly know the limit of your physical capabilities. Therefore, the introductory stage of training includes work on all major muscle groups at minimum intensity and minimum volume.

The total duration of the introductory stage is 4 weeks.

Workout #1 (Monday)

Workout #2 (Wednesday)

Workout #3 (Friday)

Basic stage of training

At this stage, we have to work out according to split schemes, that is, on each training day we will pump two specific muscle groups in a specialized way. Base period workouts are more intense and voluminous, and also provide a greater load on the main muscle groups.

The basic stage of training will include 2 training programs - one for beginners of the intermediate level, the other for beginners at the level below the average.

Below average is understood as such a level of preparedness at which an athlete can perform basic exercises with his weight - pull-ups and push-ups from the uneven bars, at least in an average number of repetitions (at least 6-8).

Below average is understood as such a level of preparedness at which the athlete cannot perform exercises with his own weight (pull-ups, push-ups from the uneven bars) or performs them in a small number of repetitions (less than 6).

The total duration of the basic stage is 8 weeks.

The frequency of training is 3 times a week.

Basic complex for beginner athletes of the INTERMEDIATE level

Workout #3 (Friday): Biceps + Triceps + Abs

Basic complex for beginner athletes of BELOW INTERMEDIATE level

Workout #1 (Monday): Chest + Back + Abs

Workout #2 (Wednesday): Shoulders + Legs