Beginner's guide: 9 week

How and why to keep a training diary?

In order for muscles to grow, they must be constantly stressed from physical training. However, the muscles gradually adapt to their usual loads - so that muscle growth does not stop, the working weight in the exercises should constantly increase.

To track the progress of the working scales, it is necessary to maintain a sports training diary. It should be brought in both the training program itself and the strength indicators of the current week. If you try to keep these figures in your head, you will most likely forget them.

How long does it take to regain muscle and what is the optimal frequency of training for weight gain?

Why not an application for a smartphone?

The paper version of the training diary has a number of important advantages compared to the application for a mobile phone - firstly, we already mentioned that the smartphone harms concentration at the training, forcing constantly to be distracted by messages, and it is better to leave it in the locker room.

Secondly, the task of the training diary is not fixing the list of exercises, but analyzing the training and comparing the indicators with the figures of the past weeks. You should see if you are standing still or progressing - no application will say it better than you.

How to keep a sports diary?

In addition to the list of the main exercises of the training program, the sports diary should contain records of the workout done and the hitching - the type of activity( treadmill, rowing machine, etc.), its duration and heart rate( if this information is available from the cardio).

In the sports diary, FitSeven also recommends making a note about whether you want to increase or decrease the working weight the next time you perform a certain exercise - in our training diary, for printing, this information is entered in the last column of the table.

Training blocks

In the diary it is recommended to fix not only the training date, but also the week number of the training cycle - the breakdown of the program into blocks at 10-12 weeks is one of the most effective methods for analyzing the progress of training and overall success of the program.

At the end of each week, you should analyze the completed sports diary, preparing a training plan for the next 7 days. Rewrite the exercise program, as well as make notes on the working weight, which you will need to use - it is here that the ↑ ↓ marks will come in handy.

How to analyze a training diary?

Spending at least 3-4 hours a week on the gym itself and on the road, accustom yourself to dedicate 10 minutes to the analysis of whether you spent this watch profitably. Compare the pages of the training diary of different weeks, note whether the progress of working scales and cardiostimulators of the warm-up is observed. It's a comparison of whether your numbers have changed in the basic exercises( bench press, bench press, deadlift, rod rod in slope and squats) will give a push to progress. If you see that the key figures are standing still( or decreasing), look for the cause and eliminate it.

Training of anatomist muscle

Last week, the "Beginner's Guide", we talked about the benefits of training antagonist muscles in one day, giving the example of the musculature of the back and chest. We will continue to use this approach in leg training, combining exercises on the front and back surfaces of the thigh.

Also on the training day of the legs will be included triceps and biceps exercises - in fact, these muscle groups are not connected to the lower body, so when fatigued they will not have a negative effect on strength indicators( unlike the combination of training hands and upper body).

Training program: 9 week

We are opening the third, final, month of the "Beginner's Guide".The program will gradually become a split on the top and bottom of the body, which can be performed continuously, while progressing in the growth of muscles. Print a training diary and start filling it from next week.

Training A( Monday and Friday)

  • Squats with body weight( warm-up) - 2 x 10-12
  • Squats with a bar - 4 x 5-7
  • Deadlift with weights( warm-up) - 2 x 10-12
  • Deadlift - 4 x 5-7
  • Hyperextensions -2 x 10-15
  • Biceps barbell lifts - 2 x 8-10
  • Traction of the triceps block - 2 x 8-10

Workout B( medium)

  • Push-ups on the uneven bars - 2 x 10-12
  • Push-ups or detailson the blocks( stretching of the pectorals) - 2 x 8-10
  • Bench press bar - 4 x 5-7
  • Rod rod in slope - 4 x 5-7
  • Thrust of the upper block or pull-up( warm-up) - 2 x 10-15
  • Thrusttopits block( heavy weight) - 4 x 5-7
  • Standing bar stand - 4 x 5-7


Starting this week, the "Beginner's Guide" we strongly recommend the maintenance of a sports diary - without it it is simply impossible to assess the success of the programand its overall progress. Our version of the training diary for printing you can download from the link.