Workouts at home Is a great opportunity to work on improving your body without spending a lot of money on a personal trainer in a fitness club. Also, workouts at home help to rationally and effectively use your free time giving enough time to your family or hobby, and not spending it on the long journey to the club. Many girls, especially young mothers on maternity leave, are trying to lose weight on their own and tone their muscles, exercising on numerous videos on the Internet, and in particular my videos, and to my great joy they do it wonderfully! Home workout programs, which I shoot especially for a female audience, are more universal and suit most of my subscribers, but, of course, not all. Each organism is individual, and if there are any diseases and contraindications for health, then not all exercises may be suitable. When it comes to more intense workouts, there can be a lot of these limitations. Today I would like to try to teach you, dear girls, how you can independently compose yourself home workout program, taking into account your individual characteristics of the figure, as well possible contraindications... Also at the end of our tutorial, I will provide you with a few, like illustrative example how to build your home workouts. So, let's begin.

Variety of home workouts

The first thing I want to say is, of course, about the numerous options workouts at home... For what I love home training, it is because at home you can come up with any training program that only comes into your head. Imagine - I don't want to, it's called =) I will highlight only the most basic types of workouts that can be done at home:

1. Strength training with your own body weight.

2. Strength training with additional sports equipment (dumbbells / bodybar / ball / weights / elastic bands).

3. Cardio workout.

4. Interval training and high-intensity training (HIIT, tabata, etc.).

5. Plyometric workouts.

6. Pumping training.

Based on these types of workouts, various training programs for girls with different goals and wishes.

Let's begin to consider each type of training in order, so that you form a specific idea about each of them and their effectiveness for you personally.

Weight training own body

Weight training own body - This is the implementation of physical exercises without additional burdening. Bodyweight exercises make your core and stabilizer muscles stronger, which means you have better control over your body.

WHO IS THIS TRAINING FOR?

When we talk about strength training with our own body weight in a calm measured mode, they are well suited for girls who are just starting to get acquainted with fitness, and, of course, for young mothers after childbirth. About other species strength training without burdening, I will tell you further, and they will already be for another category of girls.

Types of weight exercises own body:

1.Upper body (arms, chest, back):

  • different types of push-ups
  • hyperextension
  • squats
  • swing legs
  • gluteal bridge
  • lunges

3. Exercises for the press

  • varieties of twists
  • varieties of planks (classic, side, etc.)
  • exercises on the lower part of the press with lowering and raising the legs
  • setups, etc.

Workouts with additional sports equipment

WHO IS THIS TRAINING FOR?

Workouts with additional equipment are suitable for both beginners and well-trained girls. It all depends on the weight of the burden. For beginners, you need to use smaller weights, for example, dumbbells from 1 to 2 kg, bodybar - 2-4 kg, weights on the legs 1 kg each, and for an already advanced level, you can take weights and heavier: dumbbells 5-8 kg, bodybar 8- 10 kg, leg weights 3-5 kg.

Training data acts on our body in the following way:

√ strengthen muscles, tendons, ligaments and bones, improving their joint function;

√ increase metabolism, causing a hormonal response in the body (release of growth hormone, testosterone, adrenaline, etc.);

√ improve heart function;

√ increase the level of good cholesterol in the blood, etc.

Types of weight-bearing exercises:

1. On the upper body (arms, chest, back):

  • raising arms with dumbbells to the sides
  • lifting the bodybar / dumbbells in front of you
  • bench press bodybar / dumbbells from the chest / from behind the head
  • spreading hands lying on the floor

2. On the lower body (legs and buttocks):

  • squats with a bodybar / dumbbell / elastic band
  • swing legs with weights on the legs
  • gluteal bridge with body bar / elastic
  • dumbbell / bodybar lunges
  • deadlift with bodybar / dumbbells

Cardio workout

Cardio workout is a type of physical activity in which aerobic glycolysis is the main source of energy, i.e. oxidation of glucose with further release of fatty acids and their combustion as energy, in simple words: during burning fat as the main source of energy.

WHO IS THIS TRAINING FOR?

Cardio workouts are suitable for all girls, with the exception of those who have the following contraindications:

  1. Back problems (kyphosis, lordosis, scoliosis, osteochondrosis, intervertebral hernias, spinal injuries)
  2. Problems with knees and joints (arthritis, arthrosis, meniscus injury, gout, osteoporosis, previous surgeries, etc.)
  3. Pregnancy (in this case, jumping rope is prohibited, but light jogging is possible).
  4. Phlebeurysm
  5. Damaged tendons and ligaments
  6. Headache
  7. Hypertension.

The effects of cardio training on the body:

√ have a beneficial effect on the cardiovascular system, increasing the volumetric stroke of the heart and improving the blood supply to all organs and tissues;

√ increase metabolism due to increased blood circulation;

√ increase immunity;

√ relieve stress;

√ improve the quality of sleep;

√ start the process of fat burning in your body.

Types of cardio workouts:

1. Jumping rope

  • classic jumping on two legs
  • jumping "scissors"
  • with high knees
  • overlapping jumps, etc.

2. Jumping exercises without a rope

3. Running in place

Plyometrics and interval training

The essence of plyometric exercises is to use the maximum number of muscle fibers when performing exercises for a minimum a short time... The bottom line is to maximize metabolism by alternating high-intensity exercise with short rest or low-intensity exercise.

WHO IS THIS TRAINING FOR?

Explosive and intense workouts are suitable for girls who have been involved in sports for a long time and have good physical fitness and endurance. Pregnant girls who also have medical conditions of cardio-vascular system, knee and back problems, these workouts are contraindicated.

These two types of training:

√ develop muscle strength, speed and endurance;

√ force the body to work almost at the limit of its capabilities, which helps it burn a large number of calories in a short amount of time;

√ mainly use red (fast) muscle fibers, which are responsible not only for muscle strength, but also for muscle relief.

Types of plyometric exercises:

  • Squat jump
  • Jumping lunges
  • Jumping 180 degrees with a squat
  • Burpee
  • Plank "legs together-apart", etc.

Pumping workouts

Training program for girls, built on the principle of "full amplitude +" shortened "(pumping) - this is one of the most effective programs at home using either little or no weight. It combines exercises performed in full amplitude (for example, deep squats) with exercises performed in shortened amplitude, which is ½ or ¼ of the full amplitude (spring). What does it mean? This means that we do several repetitions of the same movement over and over again without stopping. For example, squat down and spring down for several reps in the squat. Due to this connection, a kind of muscle pumping occurs, during which the muscle is filled with blood, the release of anabolic hormones increases, and the process of burning fat occurs several times faster. I talked in more detail about pumping workouts and their benefits in the article, I recommend that you familiarize yourself with it.

WHO IS THIS TRAINING FOR?

Pumping workouts at home with low weights are suitable for absolutely all women of any age and with any level of fitness.

So, we have covered the most common types of workouts that you can use when putting together your own home workout programs... And it is not at all necessary to use only one kind of training, the beauty of home training is that you can experiment as you want and come up with your own unique workouts that will combine several types of training at once. So, firstly, it is much more interesting to practice, and secondly, changing the strength elements to cardio or plyometric exercises to strength exercises will have a very positive effect on both your result and the general condition of the body.

Now let's move on to the more practical part of our question and find out, HOW TO MAKE YOURSELF HOME TRAINING PROGRAM?

  1. The first thing you should do is determine in what order and what for what you will do during your training, that is, determine the sequence of the training process.
  2. And in the second step, you must select (if necessary, write down) the exercises that you will do during your workout.

The sequence of the training process

When we talk about any workout, we must remember the main parts of which it consists, but depending on which type of workout we choose, the number of these parts will also depend. For example, take a classic strength training session. Its sequence should be as follows:

  1. The main part - 45-60 minutes
  2. Cardio * - 10-30 min
  3. Stretching - 5 min

* This step is desirable, but if there is no way to do cardio after strength training, then you can do it on a separate day.

If you decide to do a plyometric or interval workout, then the sequence remains the same, but with some changes in the duration of the main part and cardio.

  1. Warm-up and joint gymnastics - 5-7 min
  2. The main part - 15-40 minutes
  3. Cardio * - 10-20 min
  4. Stretching - 5 min

* There may not be a cardio component after the main part, or you can leave it. It all depends on the duration of your workout and on its intensity. The longer and more intense your main part (35-40 minutes), the more likely it is that you simply will not need to do cardio after it, since you will already train very intensively. But if your workout took only 15 minutes, and its intensity was average (not at the limit of possibilities), then most likely it makes sense for you to do at the end an even light cardio for 20 minutes. There is no one template here, you should always focus on your feelings and take into account the goal that you want to achieve with the help of these workouts.

Home Training Principles

When you compose yourself home workout program, then you need to take a responsible approach to this issue and think carefully about the structure of the training, as well as the number of approaches and repetitions of each exercise. Doing exercises "from the bulldozer" you will not be able to achieve the desired goals and achieve good results no matter how much you train.

Basic rules when drawing up a training program:

  1. Identifying the working muscle groups that you will work out during your workout (for example, back and chest or glutes, legs and abs);
  1. Exercise selection;
  2. Determining the repetition range or time to complete the exercise (for example, 20 reps or another option: 40 seconds of work and 15 seconds of rest);
  3. Thinking in advance of the modifications (modifications and complications) of your exercises during training:

The principle of "shortened amplitude" (pumping)

Using statics

Change in working weight

Increase in intensity, etc.

Using these simple rules, you can very competently build your training process and get the most effective result from it.

Now, let's move on to looking at a few training programs for girls at home using different techniques and principles.

Training program for girls using the pumping principle

This workout is most suitable for girls who have a pear or hourglass body type, since it is mainly aimed at working out problem areas such as the hips, buttocks and triceps of the arms.

Training type: circular. In total, you need to do 3 circles of 7 exercises. There is no rest between exercises, rest between circles is 2 minutes.

Working muscle groups: legs, buttocks and triceps.

Number of repetitions: from 15 to 40.

Inventory: dumbbells 1-3 kg, jump rope.

  1. Squats - 15 and 10 with 3 springs at the bottom.
  2. Extension of the arms from behind the head while sitting - 15 and 10, 3 springs at the bottom
  3. Back lunges - 15 and 15, 3 springs each (first with the right foot we lunges, then with the left)
  4. Reverse push-ups from the bench - 12-15
  5. Leading the leg back in the knee-elbow position - 20 and 15, 3 springs at the top point (with each leg)
  6. Dips with a narrow grip from the knees - 12
  7. Swing the leg lying on its side - 20 and 20, 3 springs at the top (first with the right leg, then with the left)

Rest - 2 minutes.

Repeat the whole complex 2 more times.

Cardio: jumping rope - 15 minutes.

Stretching.

Training program for girls using plyometrics

This type of training is suitable for girls who are already familiar with intensive training and who have no contraindications to this kind training (see above).

Training type: classic training in approaches (x4 - 4 approaches or x1 - 1 approach). Rest for 7 seconds between sets.

Working muscle groups: chest, arms and legs.

Work time: 30 sec (this is one set).

Relaxation: 7 sec.

Inventory: dumbbells 1-3 kg, jump rope.

Warm-up and joint gymnastics - 5-7 min

  1. Step up a hill - 30 seconds with each leg in turn (x4)
  2. Burpee with push-ups - 30 sec х1
  3. Plank "scissors" - 30 sec x1
  4. Breeding arms to the sides while lying on your back - 30 sec x4
  5. Squat jump - 30 sec x1
  6. Jumping rope - 30 sec x1
  7. Squat and leg abduction - 30 seconds with each leg in turn (x4)
  8. Push-ups with a wide grip upside down - 30 sec x4
  9. Jump-squat with a turn on 180 degrees - 30 sec х1
  10. Jumping lunges - 30 sec х1

Stretching

Scoliosis home workout program

This workout is aimed at strengthening your back muscles. It is suitable for girls who have back problems or pain in the lower back due to a sedentary lifestyle and low mobility.

Training type: circular. In total, you need to do 4 circles of 5 exercises. There is no rest between exercises, rest between circles is 2 minutes.

Working muscle groups: back.

Number of repetitions: from 15 to 20.

Warm-up and joint gymnastics - 5-7 min.

1.Tilt of the body with arms forward - 20

2. Raising the arms forward one level with the head and body (standing in an incline) - 20



3. Change of hands in the slope - 20

4. Hyperextension - 15

5. In the boat pose we put straight arms back along the body - 15

Stretching

I hope this article was useful to you, and now you know how to compose yourself home workout program, taking into account all your problem areas and wishes. If, nevertheless, for some reason, you are not completely sure that you can correctly compose yourself training program then I am at your service. Email me [email protected], and I will definitely help you in realizing your goals and getting the figure of your dreams!

Yours sincerely, Yanelia Skripnik!

If you want to create the perfect workout that suits your goals, daily routine, and training experience, then you should read this article.
Creating a workout program can be challenging task... And there are a number of reasons for this.

There are many variables to consider: personality, goals, daily routine, lifestyle, preferences, length of time, etc.
There are many points of view as to what is best for building muscle and strength, losing fat, and improving athletic performance. And many of these opinions contradict each other. It's no surprise, then, that gyms are packed with people all over the place who follow all sorts of weird and ineffective programs.

Fortunately, however, you don't need a PhD in biomechanics and several thousand hours of training experience to create an effective workout.

In fact, you only need to know and apply a relatively small number of principles to get the most out of regular exercise.

From all possible knowledge of diet and physical exercise, 20% will bring 80% of the results.

And so there is no point in discussing all the existing splits and techniques. Too much information often results in “analysis failure”.

Consider the options that work best for most people and daily routines.

An effective training program usually meets the following criteria:

  1. Includes 3 to 6 workouts per week.
  2. Each lesson lasts from 25 to 75 minutes.
  3. Includes both strength and cardio exercises.

So if you have 4-6 hours a week to train, you are in the game.

If time is short, try 2- and 1-day muscle maintenance programs with minimal exercise.

So let's take a look at a few time-tested programs that will help you achieve your goal.

3 day training programs

Push-push program

It has existed for a very long time and does not lose its relevance due to its simplicity and efficiency.

This is how it looks:

  • Day 1 - Push. On this day, train your chest, shoulders and triceps.
  • Day 2 - Pull. On this day, train your back and biceps.
  • Day 3 - Legs. I think you know what that means.

When it comes to weekly scheduling, it is best to set one rest day in between gym visits, for example:

Monday - push, Wednesday - pull, Friday - legs

Or two days of rest between workouts and leg exercises, for example:

Monday - push, Tuesday - pull, Friday - legs

The picture is clickable

If you use this last schedule, your legs will be fresher on Friday, as the "traction day" involves heavy deadlifts that put pressure on your hips.

(It's worth noting that this problem of hamstring soreness is most relevant to beginners because they experience more muscle pain than intermediate or advanced athletes.)

Chest and Triceps, Back and Biceps, Legs and Shoulders (3 Day Split)

It is a popular program that has stood the test of time.

  • Day 1 - chest and triceps. Triceps are heavily involved in chest training, so it makes sense to train them directly.
  • Day 2 - back and biceps. The back and biceps combination is a mirror image of the chest and triceps, so they are usually combined.
  • Day 3 - legs and shoulders. Obviously, these muscle groups are completely unrelated to each other, but this is what is left, so they combine. And they complete the class schedule.

The picture is clickable

What's the best 3-day schedule?

It depends on personal preference and training experience.

If you feel that you need to add in your chest and shoulders, then better fit schedule with a separate day for chest and triceps. and shoulder separately allows you to train more intensely, which allows you to maximize the progression of the load.

4-day class schedule

  • Day 1 - Chest and Triceps This is the same as in the 3-day program.
  • Day 2 - Back and Biceps
  • Day 3 - Shoulders. The shoulders are getting their day, which helps give them the extra work they need to grow proportionally.
  • Day 4 - Legs. Leg workout is by far the most difficult and most exhausting, so it has its own day.

Frequency of exercise is a serious controversy these days, and there are very different opinions.

The meaning is as follows:

Regardless of the frequency of training, you can train the muscles until the load becomes counterproductive.

That is, you can force the muscles to do a certain number of repetitions each week before the body loses its ability to recover. Whether you do one muscle group workout per week or five, it can only handle a certain amount of stress before it enters the state.

Hardly anyone would argue about this. But there is a lot of controversy about when is the best time to do these weekly reps: in one workout, or split into two, three, or more?

Exercising all muscles 2 or 3 times a week is more popular these days, but that doesn't necessarily mean it's better.

When you train each muscle group once a week, with enough repetitions, you can achieve impressive results.

A well-planned division into body parts is most suitable for advanced, experienced athletes, as it allows you to maximize the load on each muscle group. When training the same muscle group 2 or 3 times a week, it becomes necessary to combine it with the load on other muscle groups. From this, the workouts become harder and it is impossible to give the maximum load (the progression stops). This also applies to

For example, if you squat with a barbell and then do deadlifts, the performance will be significantly worse than when doing these heavy exercises on different days.

Another argument against is that most of us are very limited in time (work, family, social obligations).

5 day training program

  • Day 1 - chest
  • Day 2 - back
  • Day 3 - hands
  • Day 4 - shoulders
  • Day 5 - legs

Each session takes about 45 minutes, each muscle group receives maximum stimulation, the muscles and the central nervous system get enough time to recover, and it fits perfectly into most people's schedule (Monday through Friday with weekends).

The 5-day schedule gives you the opportunity to add additional sets for lagging muscle groups.

For example, guys complain about insufficient chest growth, so they can add 3 sets of incline bench press to day # 4, (do it before shoulder workout).

For muscle growth and strength

It is most effective to do three 25-minute HIIT sessions per week, in addition to strength training.

Cardio can be done on strength training day or on weekends. But do not forget to take at least one full day off for general recovery.

For burning fat and preserving muscle

If you are satisfied with your muscles, and just want to drive excess fat, a 3-day workout program is best. Just add three 25-minute HIITs per week, but don't forget about 1 full day of rest.

Main conclusions

Writing a training program requires some thought and some calculations, but the results are worth it. You save a lot of time and energy, concentrate on what is most effective for the body and enjoy the process. Do not forget about the feeling of satisfaction. In fact, even if you are doing the worst program ever, you will eventually reach the point where you are satisfied with the result. The goal of a good program is to achieve this result faster!

So, now you know everything you need to compose! Use this knowledge to the advantage, and if you have any questions, ask in the comments below!

Good luck!

There are many different training programs in gym... The choice of a particular program depends on your goal. Very often, when beginners come to the gym and start practicing, they jump from one training system to another, thereby not allowing their body to feel the pros or cons of a particular program. In order not to stagnate in one place, you need to make a training plan and constantly follow it, otherwise you simply will not understand whether it is effective for you or not. Usually, every newcomer who comes to the gym can be mistaken and sacredly believe in some kind of secret training methods and a miracle of the program, some kind of magic pills. Thinking that you'll grow up like a hulk. This is complete nonsense, because if you really want to achieve results, then you have to work hard on yourself for a long time.

As practice and observation in different gyms show, most coaches give the same program to absolutely everyone, making small changes that depend on different aspects. This happens because even a trainer with great experience is not able to immediately draw up an ideal training program for you. This is easily explained by the fact that you need to experiment, adhering to the basic criteria. Obviously, if you are a beginner, the trainer will never tell you to do deadlifts or squats right away. In the first couples, he will exclude dangerous exercises from training and give you some alternatives in simulators, for example: row of the upper block, push-ups on the uneven bars, etc. At the initial stage, the main goal of training will be to prepare the athlete's body for heavy loads, so to speak, "strengthening the physique." In general, the main thing is that the coach is good and does not give you complete nonsense as a training plan. To avoid this, today we will try to clearly explain to you what's what.

Why is it so important to choose the right training program?

A lot depends on what program you are doing in the gym. An incorrectly selected program will lead to stagnant results or, even worse, to overtraining.

You need to determine for yourself what purpose you are pursuing. Why do you even go to the gym? If you want to lose extra pounds, then lifting large weights, you will not achieve your goal, but on the contrary, you will gain even more weight due to muscle mass... Aerobic exercise will help you more - not heavy weight weights and a high number of repetitions in each exercise.

If your goal is to build muscle mass, then a basic exercise program targeting large muscle groups is optimal when complete absence any isolation exercises that should be forgotten altogether until you become a professional competitive athlete.

That is why at the initial stage it is so important to correctly define the program, depending on your goals.

"Split" or "Full body"?

Training programs can be roughly divided into two main types - "split" and "full body". Let's look at what these two systems are and what are the main differences between them. Once you understand this, you can decide for yourself which training system to choose.

"Split" - split training program

"Split" (translated from English - to split) is a training system in which in one workout you work out 1-2 muscle groups, and not the whole body. The next time you will train the same muscle groups only after a week.

Thanks to this separation, each muscle group gets more time to rest and has time to fully recover from workout to workout. Also, doing the "split-system", you can work out each muscle group more thoroughly, because if you are pumping only one or two muscles in one workout, then be so kind as to work on them properly, performing 3-4 exercises for each.

The most common split training program is the “three day split”. Let's take an example of a "three-day split".

Monday - chest
1. Bench press lying on a horizontal bench
2. Bench press dumbbells lying on an incline bench
3. Push-up on the uneven bars (chest method)
4. Reduction of hands in the "crossover"

With such a training program, you will work out the whole body with high quality during the week, and the muscles will rest and recover well between workouts.

You do not need to do any exercises on the hands. Your triceps will swing on Monday, along with pectoral muscles and, and the biceps - on Friday, along with the muscles of the back.

By themselves, the muscles of the back and pectoral muscles are large muscle groups, many times larger than the muscles of the arms, which means that it is more difficult to work them out and they get tired longer. So, for example, during a "bench press" workout on Monday, the triceps will get tired on a par with the pectoral muscles, or even more of them. With a deadlift workout on Friday, the biceps will get enough load to grow along with the back muscles.

"Full body" - full body workout

"Full body" (translated from English - the whole body) is fundamentally different from the "split system" in that in one workout all muscle groups are worked out using basic exercises.
It is much more difficult to train the whole body in one day, and usually, by the end of the workout, there is so little strength left that some exercises are performed in bad faith and are not finalized. Because of this, the corresponding muscle groups receive less stress, which negatively affects their growth.

If you have chosen the "full body" method for your training program in the gym, then the training frequency should be less than with the "split", otherwise you will be guaranteed to earn overtraining and there will be no progress. Fatigue will gradually build up, layering one on top of the other.

With a split training program, you can do 3-4 times a week, and with a whole body workout, no more than 2.

"Low-repetition" or "high-repetition" training?

"Low-repetition" is a training in which the number of repetitions in one exercise does not exceed 6, but may be less. This type of training is aimed at maximizing strength development and gaining muscle mass. It is important not only to perform 6 repetitions in the exercise, but to pick up such a weight of the barbell or dumbbells that you will not be able to do the seventh repetition.

"High repetition" training implies a high number of repetitions in exercises - 15 and more. Such exercises should be considered aerobic. They develop endurance, help burn excess fat, thereby giving relief to the muscles.

Your best bet would be to pick something in the middle and use the classic pattern for the typical bodybuilder - 8-12 reps per set. It will be useful to sometimes alternate loads, changing the number of repetitions in a particular exercise. This principle is called cyclicality. It will be discussed in more detail below.

We draw up a training program in the gym

You need to make up a training program individually. There are no universal programs that will bring maximum results to absolutely everyone.

If you want to go to the gym more often, then it is better to choose a separate training program, if you do not have enough time and you can visit the gym only 2 times a week - train on the "full body" system. To draw up a training program for the whole body in one day, we will take only the most basic exercises, otherwise there is simply not enough strength for everything.

Here's a simple example of a two-day full body.

If, before each exercise, you perform 2-4 warm-up approaches, gradually increasing the weight of the barbell until you approach your working weight and conscientiously perform 3-5 approaches in each exercise, then these two workouts per week will be more than enough.

You don't need any methodology consisting of 15 exercises, 14 of which are various isolation exercises for the arms (all sorts of French presses, concentrated biceps curls, etc.). Look at the pictures and, without the slightest regret, throw this glossy magazine into the trash bin and don't think about it again.

Such systems are designed for professionals who have built up enough muscle mass using anabolic steroids and are engaged in resurfacing it before the competition!

So, in order to choose the right training program, you need to accurately determine the goal, and also take into account the amount of free time that you can devote to training.

Thanks to our catalog of training programs, you can choose the most optimal one for yourself.

Cyclic training

Now let's take a look at some details that will help you avoid overtraining and achieve great success exercising in the gym.

Cyclic training is a periodic change in the training system, which helps to prevent addiction and the body's adaptation to the same, repeated from day to day, load. The construction of the so-called training cycles does not allow the body to adapt and provokes it to constant stress which, in turn, leads to an increase in muscle mass.

Training cycles can be long, lasting 3 months, or they can be short (mini-cycles) - one week of light training and two weeks of hard training.

What does light or hard workout mean? In hard workouts, you train to failure with a barbell or dumbbell weight that you can work with in the 8-12 rep range for each set. And last repetitions should be given to you with great difficulty, and with light - you reduce the weights of the shells by 30-50% of your working weight, which you use on days of hard training, and perform large quantity reps, but slightly shorten the rest time between sets and exercises.

Thus, you kill two birds with one stone - you give the body a little respite on the days of light workouts, allowing it to recover better, and also, thanks to the change in load, you prevent it from getting used to a monotonous regime, which causes stress that stimulates muscle growth.

Supercompensation

Supercompensation is a state of the body, in which it not only recovered from fatigue from a good workout, but also improved its condition, increasing its strength indicators and readiness for the next loads. It is worth remembering that muscles recover quite quickly (24-72 hours), but the nervous system, which is highly inflated from heavy loads, is not so fast and it can take more than a week to recover.

If you train too often, supercompensation will not be achieved, and accordingly, strength indicators will grow much more slowly or will not grow at all. For example, recovery can take place within a week, and supercompensation can take place within two weeks. This proves once again the importance of cyclic loads.

Conclusion

As you may have noticed, regarding all of the above, the selection of a training program for each person is carried out individually, based on physical indicators etc. I hope you understand how to properly approach the preparation of a training program.

If you do not have a trainer in the gym, it is quite possible to do the analysis yourself and create a training program that will suit you based on your goals, subsequently experimenting and making adjustments to the program. But the best thing is to consult with an experienced coach who will tell you what to do and how to do it right. The most important thing is to do everything wisely and not take any mega programs from professionals.

Remember, for each person, the most effective will be their own training program, selected individually, so decide for yourself which program to choose.

So, any workout consists of three parts: introductory-preparatory (aka warm-up), main and final.

In the introductory-preparatory part, your task is to turn on all body systems, warm up, test them and confirm your complete readiness to move to the next level. The warm-up should last about 10 minutes.

During the execution of the main part, you solve the main tasks that depend on your goal, whether it be slender legs, a round butt or an impressive biceps. The duration of this part depends on the load and the selection of exercises. Average duration the main part - 30 minutes.

The final part implies a gradual decrease in the load and bringing the body into a state close to the one in which it was before the start of training. The cool down usually lasts about 10 minutes.

Rule number 1. Always start your workout with a warm-up! A warm-up prepares the body both physically and psychologically for the upcoming stress. If according to your plan, never take on a lot of weight right away. Warm up weight should be 50–70% of the maximum weight you intend to use during your workout.

Since everyone has their own goals, the total duration and load may be different. For example, a main activity in which you work on certain muscle groups to achieve your goal can be quite intense and last from 45 minutes to one hour. If this is an auxiliary option, just a warm-up and a light shake so that the body does not wean from the load, then the load should be small, and such an activity can take quite a bit of time.

Rule number 2. Try not to get stuck on the same exercise or set of exercises, as our body quickly adapts to new loads and the effectiveness of the exercise will decrease over time. It will also be helpful to periodically change the technique.

Choosing Exercises for Your Workout

If you decide to do a complex workout (that is, for the whole body), then you will need to select 1-2 exercises from each section, which usually follow in a specific order.

  • Quads: Squats, lunges, one-legged squats, box jumps.
  • Buttocks and hamstrings: hip raises, deadlifts, straight-legged deadlifts, step raises, bends good morning"(With a barbell or bodybar on the shoulders).
  • Chest, Shoulders, and Triceps: Chest press, overhead press, dumbbell bench press or at an angle, bench press, push-ups.
  • Back, Biceps, and Forearms: Standard Pulls, Reverse Pulls, Chin Dumbbell Pulls.
  • Press and Bottom part backs: plank, side plank, fitball press, hanging leg raises, "climber", jumping with knees up to the chest.

Recommended number of approaches for each exercise - 2–5. The total number of sets that your workout will consist of can range from 15 to 27 - this is the volume that will help you keep yourself in good shape, develop and at the same time not overwork.
Recommended number of repetitions in one approach- 8-16 times. If you can do more without harming your body, exercise or take on extra weight.

Do not forget to lightly stretch (for 20-30 seconds) the "working" muscles after completing the approaches.

Examples of approaches

For example, with a light weight, you can perform 32 squats with lunges on each leg with a change in rhythm. A change of leg occurs every 8 repetitions. An example of a rhythm change: squatting for 4 counts, for 2 counts, for each count, three "springs" at the bottom, eight "springs" at the bottom and static for 8 counts.

Your lunge squat work might look something like this:

  • 2 repetitions for 2 counts;
  • 8 repetitions per count;
  • 4 repetitions with 3 springs at the bottom;
  • 8 repetitions per count;
  • 2 repetitions with 8 "springs" at the bottom;
  • statics at the bottom for 8 accounts;
  • 8 repetitions per count;
  • change of leg.

The above example is taken from a standard group fitness workout and is intended mainly for girls, but those rare guys who come to such workouts usually take a weight of 10-15 kg. If you take a really big weight (20 kg or more), then the structure and number of approaches changes. With this weight, 8-16 of the most common repetitions will be enough. You can add static at the end for 8 counts if the weight is relatively light.

Try to work with a weight that is familiar to your body, change it only after a trial training and use the above algorithm: 5-6 exercises on different parts of the body, 2-5 sets, 8-16 repetitions per set. It is also not recommended to perform complex exercises that require careful control without a coach. Physical activity should bring pleasure and health, not injury and problems. ;)