How to draw up a training plan?

Individual training program

The ability to create your own training program for a gym is the main difference between an "advanced" athlete and a beginner. Without an individual training plan, it is difficult to achieve success in training - regardless of whether you want to pump muscle or lose weight.

It is important not just to make a program, but to regularly refine it and improve it, fixing not only how the working weights in the exercises progress, but also noticing which of them are effective and which ones should be replaced with analogues. To do this, the diary of training will help you.

Nutrition for muscle growth - simple( and cheap!) Food for muscle mass gain. The best sports diet.

How do I create a training program?

  1. Create a baseline plan for the session. At the beginning of the training, warm-up( 5-10 minutes), then 3-4 exercises for one of the large muscle groups( legs, back, chest), followed by 4-5 exercises on the secondary muscles( most often the shoulders are combined with the legs, biceps withback, and triceps with the chest) and a hitch( 5-10 min).If you want to lose weight, then 20-25 minutes after the training are allocated to cardio( but before that, do not forget to take the amino acids BCAA).
  2. Define the main priorities of .Delayed muscle groups( especially secondary ones) are allowed to train twice a week - however with a 2-3 day break for rest( for example, on Monday and Friday).In addition, for the purpose of working out the press in the warm-up, 3-4 steps of the exercise of the bar can be included, and in the hitch - leg lifts in the vise or other "big" exercise on the muscles of the body.
  3. Choose the exercises that are right for you. In the first block of exercises( working out large muscle groups) it is recommended to include basic exercises or their variations in simulators. In the block of exercises on the secondary muscles, it is necessary to include various exercises, varying them to evaluate the effectiveness. However, the direct choice of exercises depends primarily on what shells and simulators are available at home or in your room.
  4. Plan the number of approaches and repetitions of the .The total number of approaches for each major muscle group is recommended in the 12-15 border - that is, 3 exercises for 4 approaches or 4 exercises for 3-4 approaches. The first block of exercises uses a larger working weight and fewer repetitions( from 5 to 10), in the second block - an easier working weight and an increased number of repetitions( 10 to 15).

The best program for muscle

It is believed that the basic program is the most effective for levying muscle mass. Its logic is based on the fact that 4-6 sets of exercises for 4-6 repetitions work best for muscle growth( this, in turn, requires large working weights) and an increase in the load on each workout.

When designing your own training program for muscle growth, it is recommended to use the basic program as the basis, modifying it for you. However, it is important to remember that the purpose of your training and your age will impose some limitations on the specifics of the training.

Powerful figure VS.sports figure

Before drawing up a program, you need to soberly assess what exactly you are trying to achieve. If you want to look good in clothes, you do not need to type huge muscles at all. The athletic build is first and foremost a correct posture and a taut stomach, rather than a bicep for 40 cm.

To create a beach body, enough cardio, proper nutrition, and three to four strength training per week with an emphasis on working out the muscle groups most important for formingsports silhouette."Body by Summer" is an example of a ready training program for 12 weeks.

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Bodybuilding after 30 years

Even if most teens suffer from curvature of the spine, almost every 30-year-old man periodically experiences pain in the knees, back or neck. It is important to remember that performing heavy exercises with a large working weight can significantly exacerbate these problems.

Remember that the older you become, the more attention you must make to stretch marks and the preparation of muscles for loads and strength training. Otherwise, you risk getting a serious injury, permanently( or even forever) prohibiting training with extra weight.

Be sure to keep a training diary

Plan every week of training in advance, based on the pros and cons of last week's training. It's best to do this in a regular notebook, and not to adapt to online applications - it will give more control over the process and an understanding of how to properly program.

Think for a minute - you spend at least 4-5 hours a week on training( including the road).Losing to spend an additional 20 minutes to analyze your training program and possible improvements, you significantly minimize the benefit from the time spent for your training.

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When designing a training program for muscle growth, it is important to consider not only your goals and opportunities( men after 30 years are recommended to spend more time stretching before training), but also equipment available at home or in your gym.