Beginner's guide: 7 week

Rules for effective training

Strength training is not just a mechanical lifting and lowering as heavily as possible in a variety of exercises. Strength training is the conscious use of your muscles. That is why the ability to involve muscles in work is the main thing that a beginner must learn.

Smartphone - the enemy of effective training. During the exercise, you should think about whether you have chosen the right working weight and whether your muscles work in the best way - and not at all, to finish quickly and respond to a chat message or to an Instagram comment.

The seven main rules of motivation for creating the perfect body are all about how to get yourself into sports.

Leave the smartphone in the locker room!

Take a closer look at the people in the gym - they flip through the social network, watch funny videos, listen to music and chat. But they do not train at all. Only a few use a smartphone for the training, and most simply do not( and can not) remain one-on-one with the power shell.

To fix the training program does not need a "smart application", and a sufficient ordinary notebook - it is important not just to make numbers in the tables, but to understand why you do it. Develop the habit of leaving the phone in the locker room, and during the strength training just think about it.

Mental focus

A professional athlete reports from a beginner is not at all that he has stronger muscles, but because he knows how to strain these muscles and consciously involve them in the performance of the exercise. Treat each training as an opportunity to strengthen and strengthen the mental connection with the muscles.

At home, it is recommended to do 5-10 minutes a day before a mirror in front of the mirror. First, strain your muscles with various muscles, then slowly repeat several exercises without weight, but maximally strain your muscles and imagine as if you raise very high working weight.

Number of repetitions when working on mass

Low repetition training allows you to calculate your strength so that you can lay out in every repetition, while retaining the technique and keeping the muscles tight. When performing 12-15 repetitions, you can not only lose the mental focus on the sensation of working the muscles, but also trite to get off the count.

The basic program recommends only 5 repetitions in each exercise approach for the following reasons: First, training with a low number of repetitions creates a greater incentive for muscle growth;secondly, it helps maintain a high level of concentration during the training itself.

The importance of the warm-up

The warm-up is not just cardio on the treadmill or chaotic rotation of the limbs. The real role of the warm-up is to prepare the body for a specific exercise, to introduce musculature into tonus and to activate the mental connection of the muscles with the brain. All this will make the training much more productive and coherent.

Starting this week, before each base exercise, two sets of warm-ups will be performed - for example, push-ups before bench press lying. Warm-up exercises are performed with a minimum weight, but with as much as possible tense muscles and a full sense of their involvement in the work.

Training program: 7 week

Since the basic program is performed in staggered order, this week you will have two training sessions B( on Monday and Friday) and one training session A( on Wednesday).The number of repetitions in basic exercises is reduced to 5-7 - accordingly, the working weight increases by about 5-10%.

Before each main exercise, two sets of the corresponding warm-up with minimum or medium weight are performed. The thrust of the upper block is twice present - perform it with different weights and with different number of repetitions, distribute your forces differently and compare the sensations.

Workout In

  • Body weight workouts( warm-up) - 2 x 10-12
  • Squat boom - 3 x 5-7
  • Top block traction( warm-up) - 2 x 10-15
  • Standing bar press - 3 x 6-8
  • Thrust block to the belt( warm-up) - 2 x 10-12
  • Thrust rod inclination - 3 x 6-8
  • Top block traction - 3 x 6-8

Workout A

  • Squats with body weight( warm-up) - 2 x 10-12
  • Squats with a bar - 3 x 5-7
  • Push-ups( warm-up) - 2 x 10-12
  • Bench press bar - 3 x 5-7
  • Deadlift with weights(warm-up) - 2 x 10-12
  • Deadlift - 3 x 5-7
  • Hyperextensions - 3 x 10-15

Deadlift with weights

An exercise

Performing exercises with weight has a number of advantages - starting from the development of the cardiovascular system and increasing stamina, ending withincreased grip strength. The first exercise with weight that you must learn is deadlift, an analog of the basic deadlift with the barbell.

Take the weight with both hands, stand up straight and spread your legs to the width of your shoulders. Keep the projectile between your legs;lean forward, arching in the lower back and bending your knees, and then straighten the body and return to the starting position. It is important to perform this exercise not with the help of the hands, but at the expense of the muscles of the pelvis and back.


Ability to concentrate on the work of muscles during strength training is the most important skill that a beginner needs to learn. At the same time, the smartphone is the most powerful distraction factor, which makes you think about replying to a message in a chat and a funny video, and not about the training itself.