Below is a training program for beginners in gym focused on training men. Pursuing on beginners will be able to adapt their muscles to this complex physical work. Your body will get used to power loads and prepare for more difficult exercises and training complexes. The program for beginners will help improve the tone of everything bodybuilder bodybuilder and prepare to work with split schemes.
The program for the gym for newcomers
This training scheme for a beginner gym designed for classes 2 to 3 times a week for the same complex.
When the muscles, ligaments and joints get stronger and ready for more difficult and hard training, you will need to go to split programs – this is when the program is compiled into different groups the muscles. For example, Monday – chest and back, Wednesday – legs, Friday – biceps and deltas. Such schemes are used for deeper pumping each individual muscle by reducing time classes in the hall.
This complex can be used to return to training. after a long break and lack of exercise or very rare visits to the hall (once a week or less).
You need to train for this program for at least 3 to 4 weeks. Each training program should be applied for at least a month. They say that you need to change programs often, because the body gets used to the loads. And this is a serious mistake.
It is necessary to achieve that the body, that is, the muscles, ligaments, joints, the central nervous system is accustomed to stress. So the body will understand that you do not have a short-term increase loads, but a major change that requires more additional strength and muscle mass (depending on the chosen training style and diet) .In response to this, the body will begin to build new muscle structures and you will become stronger.
But still in the end you will have a training plateau and it will be necessary to change the training program or the principle of periodization loads.
My advice to you: you can train in one program for at least a whole year, the main thing is that you have observed constant progress in the growth of mass and strength. But the optimal time for one training period (training complex should be built according to the principle of periodization: 1 – a set of strength; 2 – weight gain; 3 – relief work or functional training) is from 5 to 12 weeks. Sometimes a training cycle can last 17 weeks – mostly these are complex power cycles designed to achieve your “maximum”.
That is, the program can not be changed while you are progressing, but when progress has stopped, it’s time to write a new program.
Training program in the gym for beginners in bodybuilding should consist of basic multi-joint exercises, which will be aimed at training the whole body.
And here is the first training program for beginners.
Before starting a workout, you need to warm up for 5-10 minutes, until the body will not warm up and light sweat will come out.
Training program for beginners
| Exercises | X approaches Repetitions |
| Leg lift in vise | 2×15 |
| Twisting | 2×15 |
| Oblique twisting | 2×15 |
| Chest press lying down | 2-3×10 |
| Dumbbell Breeding lying down | 2×12 |
| Sitting dumbbell bench press | 2-3×10 |
| Dumbbell Breeding standing up | 2×12 |
| Wide vertical thrust grip | 2-3×12 |
| Horizontal thrust in block simulator | 2×12 |
| Hyperextension | 2×15 |
| Leg extension sitting | 2×15 |
| Leg press | 2-3×10 |
| Leg curl | 2×12 |
| Standing toes (Shin standing) | 2×15 |
| Biceps Barbell Lifting standing up | 2×10 |
| Triceps on a block down | 2×12 |
When you are ready for the next phase of training, then try any training program for gaining mass from the list, they are all equally effective.
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