Program of training for the masses for beginners

Being a newbie in bodybuilding is a huge advantage in terms of gaining muscle mass. Learn how to achieve maximum results!

Author: Ray Clerk

Everyone started with something. Even the best of the best once for the first time stepped into the gym with green new recruits of bodybuilding with shaking knees. Fortunately, you have already made a giant step in the right direction, engaged in self-education before starting immersion in the depths of strength training. When it comes to developing muscle, losing weight and improving functional training, it's much easier to make a mistake than accidentally stumbling on the right path.

For absolute beginners, the best solution will be a gradual immersion in the training process. If you are struggling hard, and the veins on your forehead can be read as a road map, prepare for the fact that the next day you will feel stiff and ossified. Yes, minor pain after training is natural and quite expected, but why bother so much that the only salvation from pain will be loved ibuprofen. You must go the other way.

Below we will offer a basic program for muscle mass that suits everyone. If you have had any injuries, consult an expert to find out if you can perform these exercises. You should not experience discomfort by performing the exercises of this program. Some may argue that I offer complicated exercises, and beginners should start with simulators. However, these exercises are built on irreplaceable, everyday movements (but performed with burdening), so that even an 5-year-old child would cope with them without superfluous efforts.

If you are not able to perform these exercises, consult a doctor about solving the existing problems, and only then proceed to any training program. If you have a multi-year, hard-to-treat or incurable trauma, just postpone the exercises that you can not do and replace them with the most similar movements on those simulators that are installed in your gym.

In less than four weeks, you will have to allocate some money to buy a new T-shirt. Such a low payment for a muscular physique and powerful hands, on which the sleeves of T-shirts crack at the seams.

Do the following workouts 2-4 times a week and try every day to do different exercises. You are not required to go to the gym on the days of the week indicated in the proposed program. The days of the week are given for an example, you should see to it that either two consecutive days with a subsequent day off, alternating workouts and rest days. And relax on 60-90 seconds between approaches.

Within the first two weeks, determine which working weight you are able to shoulder. After this, try every week to increase the load on 5-7%, and in a few weeks you will become the proud owner of an updated body woven from the new muscle.

Complicating the training program

Phase 1 (weeks 1-8): Strictly adhere to the training program for about two months. However, if you have already gained a little experience and feel that you are beginning to trample on the spot, go to the second phase. Try to raise the working weight every week by 2-7%. If in the initial stage you perform exercises with your own weight, progress through variations of these exercises with a load to test your strength.

Phase 2 (weeks 8-12): Do 12 repetitions instead of 15. At the output from the first phase, lift the working weight to 10-15%, and between sets, rest no more than 60 seconds.

Phase 3 (weeks 12-18): Do 10 repetitions instead of 12, 4 approach – instead of 3. Rest on 45 seconds between approaches. Raise the working weight by 10-15% compared to the second phase.

Have you finished? Excellent. Now you officially became a weightlifter.

When do you think you became a weightlifter? And did the literature, similar to your book "Body trainer for men", influence you?

For the first time I crossed the threshold of the gym when I was 18. I would very much like to have a book like "Body trainer for men" existed in those years, because this would prove the possibility of time travel, and I could correct all those things that did terribly wrong. Fortunately, the muscular giant Juan Ozet, who was and remains my good friend, directed my efforts with the children's working scales in the right direction. He was experienced, we were engaged together, but over time our training schedules ceased to coincide, and I began my own journey.

At first it was difficult, because it is unclear how to tune into a battle in which you yourself play the role of your worst enemy. In general, this is like a border drawn on sand. The world gives you a slap in the face, challenges you. And when, as a skinny youth, I found shelter in a stronghold of cold iron, I realized that I had crossed this border. Feeling the cold touch of steel, I somehow realized that we would never part. And although I was at the very bottom of the food chain, when I looked up I realized that I had become a part of this citadel.

Unfortunately, the lion's share of my early mistakes was related to nutrition, then I know what I know now . I can only imagine what successes could be achieved. In short, I hope that people will learn from my mistakes and will not seek knowledge only on the Internet, because searching for information on the Web is often compared to trying to get drunk from a fire hydrant.

What would you change if you could start all over again?

My diet in those days was so bad that I still feel that I should pay for the sins of youth, beating myself with organic asparagus. After training, I leaned on Marmit, ate sandwiches with white bread and completely ignored the protein – yes, it's about as reasonable as playing leapfrog with a unicorn. Since my post-training meals were absolutely counterproductive, the pace of muscle mass was slippery, despite conscientious training. Plus, I was obsessed with one program and always coached the same muscle groups on the same days.

If I had a time machine, I would start with training on the whole body; they give better results. And I would throw a handful of protein powder right into my eyes, adding a blow to the kidneys so that the lesson would not go by free.

Starting a program of strength training for beginners, which is more important: to avoid bias in the diet (alcohol, sugar or something else) or to lean on impressive portions of useful products?

Healthy bodies create more musculature, because they can keep it for a long time. If your body or your immune system is weakened, you risk losing a significant percentage of your progress at the first illness.

From the point of view of the "white spots" in the diet, I would not advise starting with cardinal changes, because because of this you may want to give up both food and exercise. On the contrary, do everything step by step. Start to train. Raise protein intake before and after exercise. Then try to gradually improve the overall diet, inspired by their results.

Tell someone that with the start of the training program, he will forever forget about his favorite food, and you will doom it to failure. Step by step is the key to success.

Who did you represent when you compiled this program? Tell us about your conclusions and draw a portrait of this person.

My readers are purposeful guys aged from 20 to 50 with different experience in strength training and sports. And even if your training program consists of living in a three-story house and constantly forgetting things on the top floor, you will still learn something from this book. The reader will be able to clearly define at which stage of the life path he is in, and what goals he should set for himself. Also in the book, a lot of sections and chapters for readers who have completed the chosen program have reached a certain goal and want to progress further.

In strategic terms, the lion's share of programs loads certain parts of the body on certain days, but I was convinced that life too often surprises us to schedule training for several weeks ahead. Invited to a birthday, went fishing with friends, stayed up late at the office or at the bar, and we have to catch up. And if so, I firmly believe that people should choose workouts for the whole body. In this case, even if you miss training, no target group will suffer, and next week you will be able to train in the usual way.

The principle of working out a separate target group at one training session has the right to exist, but I came to the conclusion that it is better to alternate this approach with training on the whole body. Plus, training on the whole body makes you sweat, like a fee in a Vietnamese restaurant, and it brings a feeling of deep self-satisfaction.

Many men who want to get in shape practice long cardio sessions on exercise bikes or treadmills, while others begin to train exclusively with their own weight. Why do you recommend starting with strength training instead?

First let me say that weights and weights are not for everyone. Yes, we all have to lift weights, and one god knows how much scientific evidence exists, but it does not have to be barbells and dumbbells. You can raise boulders on the beach, toss the children on their hands (most importantly, their own, not strangers) or climb the rocks – everything that pulls the muscles out of the comfort zone makes you stronger.

These activities, like strength training, test your muscles for strength and strengthen your body, and with age it will become a reliable insurance in terms of maintaining motor activity and mobility. It does not matter whether 24 is for you or 64, you should try to become stronger, because our body obeys the law "use or lose". Simulators and weights help you build muscles and develop strength in low-risk environments, while the body weight for an untrained person can become an unbearable burden.

Try to imagine a guy who constantly calls on McDrive, pushing away from the floor. He will do an 4 repetition, shaking like a chihuahua suffocating, feeling exhausted and most likely deciding to give up training because he will not be able to perform the simplest exercises with his own weight, and this will remind him of the failures at the physical education classes at school. But let this guy get on the bench for bench press, and he will enjoy an incredible sense of victory that will make him return to the hall again and again.

Obviously, from a technical point of view, the more muscles work, the more calories burn in the process of activity, and strength training in this plan will give a cardio head start a hundred points ahead. In addition, riding a stationary bike or running on a treadmill is unbearably boring, so it's not surprising that people lose motivation.

If someone is too keen on watching a video on "failures in crossfit" on YouTube and is now afraid to take a barbell on his chest, what would you advise?

I recommend to try a combination of exercises: add to the training program a vertical pull with dumbbells in each hand, variants of deadlift and shags with a bar. And very soon you will be ready to lift the bar to the chest.

In your book, before the section on advanced training techniques, all attention is paid to training on the whole body and nothing is said about the split-training for individual target groups. Do you think that the split is abused? Does it really need anything?

Split is a great way to get away from a monotonous workout for the whole body. If you keep the split for two months, and then return to training on the whole body, you will see a tremendous increase in muscle mass. But time after time the scientific results (listed in my book) confirm that training on the whole body, lasting less than an hour, improves the hormonal profile and leads to a greater gain in muscle mass. It saves time and significantly improves the results of training the average guy.

If you are aiming for a larger peak of the biceps or more visualization of the pectoral muscles, then refer to the program for bodybuilding. But this approach is not without flaws, because in this case you realize the limited potential of local muscle growth. To some extent, it works, but by performing large basic exercises on each workout, you can develop the whole body in the right proportions. I even found scientific works in which guys during the month made only stanovuyu or just bendings on the biceps, and in the group of the old hands of the guys became muscular. This was enough for me to stop fixing on useless details, that is, on isolated exercises and days dedicated only to the biceps.

In my opinion, most people go to the gym, because they want to look great on their new selfies. And only a few have an irresistible desire to participate in bodybuilding competitions, to go on stage and pose in the light of spotlights. Nevertheless, people without ambition in competitive bodybuilding continue to engage in programs for bodybuilders, which is why I always strongly recommend training for the whole body. If you work hard, you will achieve serious results.

Hi, tell me the growth of 179 weight 66 kg, I am doing this program for 3 month 7, 5 kg, I do not get 4 times a day work constantly on the machine, plus I use geyner, creatine monohydrate, bzha, but why muscle growth goes unevenly: arms, shoulders, breasts are added, but there is no back and leg, why is that so?

hi why is walking always the last? unless it should not be on 1, for warming up the muscles?

Good program, engaged in it for two months and scored about 4 kg. I'm not sorry.

I advise my brother to read this article.

Can you tell us about sports nutrition? What is generally worth using? Since I do not know what to buy (Protein, geyner, amino acids, BCAA or others.

Bzaa 100% always take, amino acids, too, take vitamins, the protein, too, you need, a geyner is not necessary, especially if you are inclined to typing fat geyner do not take

guys, what can you say about this approach to training? (in the sense of not training specific groups of muscles on different days, but to conduct training on the whole body . ) is it worth doing this at all and why (I wonder your personal opinion)

For a beginner athlete this is the very thing for the first period, and later – after 6-8 months it's worth thinking about switching to a split system. In any case, at the beginning any program works and brings the result, in the first year for the beginner.

Help the kettle!))) If you do an endurance exercise (Circle or CrossFit), can the mass disappear? If so, why do many CrossFit practitioners have a rather impressive muscle mass?

Because they "correctly" use sports nutrition and do not allow catabolism.

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