Short program for all muscle groups. Where to dig, or the most effective training technique

When you first come to the gym, you don't know what to do. There are a lot of simulators, inflated guys and fit, slender girls walk around. You are lost. In this case, the training program for beginners will help you!

Start of classes

Getting started in the gym is no easy task. This is a whole world of weights and muscles, strong people.

Usually the programs are made by the trainer of the fitness club you came to. The service is paid. We recommend taking individual training for the first time (for a month) so that your trainer sets you the correct exercise technique.

Training in the gym for beginners is an unsafe process, because the body has not yet got used to the loads. Therefore, at first, it is better to practice under supervision.

It's important not to be afraid to ask questions. You can ask for help from any coach working in this club or from the administrator, if you are completely confused. Of course, only your trainer will advise on the intricacies of your program, but another specialist may well answer the question of how to use the simulator or where to drink water.

To correctly compose a program, the coach must know:

1. Human anatomy, features of the functioning of muscles, their location, dangerous moments.
2. The basics of compiling programs for various areas: for gaining muscle mass, for losing weight, for increasing strength, and so on.
3. To know the technique of exercising most of the training elements, to understand why this or that exercise is being done.
4. Ideally, if the coach has a specialized higher education.

What usually happens in the halls: a person comes to practice after reading various tips on the Internet. Often with a ready-made program that no one has adapted to his individual characteristics. It is good if this person asks the coach to show each exercise. Usually, people try to get by with video tutorials only. This is the wrong approach!

Remember that everything universal cannot be perfect. For the general reader, only an approximate program can be given, which can be guided as a basis. But the best results are achieved with individual work.

Programming for beginners

Today, there are a lot of fitness clubs all over the world. Each of them has several trainers. Some clubs have serious requirements for the selection of a candidate for instructors. But there are also unscrupulous owners of sports facilities who select only by appearance, not paying attention to experience, knowledge, education.

For beginners, bodybuilding is a whole world in which you want to achieve everything quickly, try everything. Beginners think this way: in order for muscles to grow faster, you need to work with large weights. Their muscles are not ready for this, causing people to get injured and abandon the gym forever.

Principle 1: gradualism is the basis of safety

Training programs for beginners in the gym should take into account the unpreparedness of the human body. It happens that inexperienced trainers will load you into the very first workout, make you do 3 sets of 10 times basic exercises (sometimes they will drive out both squats and bench press in one day).

And this is all done with weights, at the redistribution of your forces.

What is the result:

• A week after training, you cannot bend and unbend your arms and legs.
• Your temperature rises due to extensive inflammatory processes in the muscles.

Will the desire to train further remain after this? Few have.

The beginning of training in the gym should always be gradual!

The entire workout must be observed by the beginner, how he works with the proposed weights. The selection of weights in this case is very dynamic. Light, at first glance, weight can be heavy and vice versa. You need to keep your finger on the pulse all the time, notice everything in time.

The first month you can not give a beginner heavy exercises. You need to gradually accustom his muscles to work.

Workouts for beginners in the gym should consist of 5-6 exercises, in each of which no more than 2-3 approaches. Basic exercises should be started with 2 approaches.

The first week should be gentle so that the beginner can come to the next workout. If you immediately load his muscles, he will recover for a week, and this should not be allowed. The first workout should be introductory, not killer.

Principle 2: base first

Usually guys come to the gym to increase muscle volume, to become pumped up. They need a weight training program for beginners. It should include basic exercises.

For example, here is a basic training program for beginners:

1. Cardio 5-7 minutes (running).
2. Bench press: 2 to 10.
3. Breeding dumbbells lying down: 2 to 10.
4. Extension of the arms on the block: 2 to 10.
5. Dumbbell bench press from behind the head: 2 to 10.
6. Press: 3 to 10.

1. Cardio 5-7 minutes (exercise bike).
2. Empty bar squats: 2 to 10.
3. Leg press in the simulator: 2 to 10.
4. Seated dumbbell press: 2 to 10.
5. Bar pull to the chin: 2 to 10.
6. Press: 2 to 15.

1. Cardio (running) 5-7 minutes.
2. Hyperextension 2 to 15.
3. Thrust of the upper block: 2 to 10.
4. The thrust of the lower block: 2 to 10.
5. Bicep Curl: 2 to 10.
6. Hammer: 2 to 10.
7. Press: 3 to 10

In the first week you need to do 2 sets. In the second week, you can add a third approach to all those exercises where there were 2 of them.

Of course, with careful attention from the instructor, everything will be fine, a person will be able to treat his back. But in some cases there is no such control, most beginners walk in the gyms on their own. Beginner and deadlift - an explosive mixture, after the explosion of which there is an injured lower back.

The same applies to squats. Wrong technique, haste with the choice of weight - and now, the beginner is already at the appointment with a neurologist.

Why is the program not working?

It also happens that a well-designed program did not lead a person to his dream. 3 months have passed, and the weight is still at an undesirable level, the biceps are of the wrong volume, the bench press has not grown to 100 kg.

All this can be for two reasons:

1. The program does have bugs.
2. The problem is not in the program, but in the newcomer.

We have already discussed the first part of the question. Now let's briefly see what depends on the beginner himself.

1. The quality of training, discipline, following the recommendations.
2. Complete nutrition.
3. Sufficient healthy sleep.

How responsibly a beginner approaches training determines 70% of success. Remember this! And the gym and the trainer are just good helpers and stimulants.

The desire to have a slender, athletic figure often encounters complete confusion and a lack of understanding of how to start training if you have never done it before. A properly designed initial program will save the beginner from frustration and waste of time.

Choose a training goal

First of all, it is necessary to clearly articulate and define the purpose of the training program. This will allow you to approach the planning of loads from the right side and get the desired result.

The most common mistake of beginners is the desire to become both strong and huge at once, and to get the coveted embossed cubes on the stomach. These are three completely different tasks and it is best to work on each of them separately.

For example, in order to gain muscle mass, an athlete needs to receive more calories than the body is able to use - this is the only way the muscles will grow. Moreover, different body types with different metabolic rates will need, respectively, in different amounts of kilocalories. But in any case, they will still need more than the daily allowance.

Work on the relief involves a radically opposite approach. When choosing this particular goal, the athlete must spend much more energy than enters his body.

The relief volume of muscles is undeniably beautiful, however, drying has a negative effect on strength indicators. So, work for strength and relief is the same Sisyphean labor as simultaneous work for relief and mass.

Strength indicators are based on the effective functioning of the nervous system, and not on the beauty of the muscles. It is not for nothing that weightlifters and powerlifters, as soon as they gain weight, increase their results and also decently lose in efficiency, as soon as the athlete's weight loss begins to occur.

The key to any successful workout is a warm-up. After spending only 5 minutes on the treadmill and stretching your joints a little with simple exercises, you will warm up and prepare the body for further, already more serious, loads.

Training for beginners should not take place more than 2-3 times a week. In the case of daily training, the athlete's body will undergo serious overwork and will not be able to find the strength for a normal recovery.

At the initial stage, it is best to do the exercise 3 times (set), and the weight is selected so that the performer is able to master 12 to 15 repetitions in one set.

You should not get hung up on only one training scheme - due to the body's ability to quickly get used to monotonous exercises, the effectiveness of classes can be significantly reduced.

Do not try to load yourself with training to the maximum from the very first lesson. The quieter you go, the further you'll get. A gradual increase in intensity will allow the body to adapt to stress and improve health.

Do not forget also that nutrition and time for rest play an important role in the formation of a sporty and toned silhouette.

Always remember the technique of performing exercises. Doing it wrong, at best, training will be fruitless, at worst, you can seriously harm yourself.

Learn technique and never hesitate to ask the trainer at your gym for advice. It's a shame not to "not know", it's a shame not to want to know.

Training frequency

Daily, frequent workouts are just as undesirable extremes as infrequent, or their complete absence.

The high frequency of training does not allow the muscles to recover even to their original level, not to mention the growth of performance. The result of such training is the aggravation of the state of muscle groups with each subsequent workout and overtraining.

There are, of course, special training programs in which classes are held every day. However, it's best to leave them to the professionals.

The low frequency of training, in turn, reduces the effectiveness of training, as the opportunity to play sports in the onset phase of supercompensation is lost.

Based on the fact that it takes 2 to 4 days to restore muscle tissue, the most optimal schedule for strength training is to exercise 2-3 times a week.

Training duration

Depending on the goals of the athlete, the duration of training may vary.

Mass-gaining workouts can last from 1.5 to 2 hours, as the athlete needs time to rest between sets. And workouts aimed at losing weight are effective only if they last from 30 to 60 minutes.

Excessively prolonged training forces the body to produce cortisol, a hormone that destroys muscle tissue and contributes to overtraining.

Where to start training?

Beginner training is divided into two main approaches and a lot of intermediate ones in between. There are a great many muscles in the human body and you can train them all at once, or in batches or splits.

In the first case, the approach is gentle and consists of circuit "full body" workouts. To strengthen the ligaments, get used to the loads and start the processes associated with training in the body, novice athletes need to train from 1 to 3 months practically without free weights.

The second approach, free weight and core splits, is considered quite severe. With this approach, trainers recommend dividing muscles into three groups and loading each of them on a specific day of the week.

Training for beginners is recommended to start with aerobic exercise. Running, swimming, brisk walking, aerobics will allow the body to develop an addiction to stress and prepare it for high-intensity training. This stage of training lasts from 2 to 4 weeks.

Training program for beginners

Day one - back muscles and biceps:

• (5 sets of 5 reps)
• (3 sets with max reps)
• Military bench press (3 sets of 8 reps)
• Incline dumbbell side raise (2 sets of 12 reps)
• Hitch

Style Outcome

Regular training, proper nutrition and the necessary rest for muscle recovery will allow any novice athlete to find the desired fit athletic silhouette without irritable fatigue and labor blisters. The rule of three "P" - plan, gradualness, proper nutrition.

For those who want to gain a truly large amount of muscle mass, choosing the best training method should be one of the main priorities. A well-chosen training program for gaining muscle mass should clearly match your goals and capabilities, and here are the 5 best training schemes for gaining and intensive muscle growth.

For anyone who wants to gain a large amount of muscle mass, one of the top priorities should be to determine the best training program. There are a large number of different training programs, so it is very important to choose the one that will suit your needs.

It is also important to understand what factors contribute most to muscle growth, what exercises are most effective for gaining muscle mass, and a program based on these principles will be much more effective.

We have collected for you the best weight training programs that show amazing results with the right approach. Let's take a quick look at the most effective and popular of the strength training programs and identify the pros and cons of each.

The best training schemes for muscle growth

1. Program "5x5"

The 5x5 training program is very popular among those who want to build muscle mass and increase strength in large quantities.

The program involves the implementation of 3 basic exercises aimed at the main muscle groups (both upper and lower body in one workout). These exercises are performed in 5 sets of 5 reps. If you want, you can add a few sets of isolation exercises at the end of each workout, but this is not included in the program.

One of the main advantages of this program is the increased frequency of training. Since you will be stimulating a large number of muscle fibers every other day, you will notice a high testosterone release, which is good for muscle growth.

Most people also report that they experience increased hunger while following this program, which is indicative of its intense nature.

The disadvantage of this program is that it is most likely not suitable for beginners due to its intensity, which can lead to overtraining. It's best to get some experience with strength training first within 3-6 months, so you can be sure that your body is ready for such a stressful load.

The second disadvantage of the program is that such intensive weight lifting 3 times a week does not combine well with other active sports. If you are involved in a sport that requires a lot of activity, then you may be better off choosing a slightly less demanding program to avoid undue fatigue.

Workout Example

You should try to follow the 5x5 formula in the main exercises as described above, and then reduce the volume of the load in the additional exercises.

If you're having trouble recovering from your workouts, try following the 3x5 formula first and see how it feels. It's very easy to overtrain with this program if you're not careful.

Alternate program "A" with program "B" three times a week, resting at least one day between workouts. Try to rest for 1-2 minutes between sets of core exercises and 30-45 seconds between sets of advanced exercises.

Workout "A"

• Barbell Squats: 5 sets of 5 reps (basic)
• Bench press: 5 sets of 5 reps (basic)
• Bent Over Row: 5 sets of 5 reps (basic)
• Pull-ups: 2 sets of 8 reps (optional)
• Side Dumbbell Raise: 2 sets of 8 reps (optional)
• Shoulder Curl: 2 sets of 15 reps (optional)

Program "B"

• Front Squats: 5 sets of 5 reps (basic)
• Military Press: 5 sets of 5 reps (basic)
• Deadlift: 5 sets of 5 reps (basic)
• Push-ups: 2 sets of 8 reps (optional)
• Barbell Curl: 2 sets of 8 reps (optional)
• Seated Dumbbell Overhead Row: 2 sets of 8 reps (optional)

1. German volume training

The next high-intensity muscle building program is called German Volumetric Training. It is similar to the 5x5 program in that it also includes a large number of approaches, but it has a high (over 10) range of repetitions in each approach.

This program focuses on 2 main muscle groups in one workout, alternating these groups for 3 days a week.

For those who are experienced in strength training, this program will allow you to gain muscle mass at an incredibly fast pace, provided that the right diet is followed.

You will make a mistake if you do not follow the diet while exercising according to this program, as you risk being exhausted soon.

If you want to get good results with this program, then use a high-calorie diet. This is necessary to maintain this volume of training.

As in the case of the 5x5 program, if you plan to additionally engage in some other sport, then this can be quite problematic. As a general rule, this additional load should be reduced so that the body has enough time to recover. Consider this factor.

Another disadvantage of this program is that it is not suitable for maximum strength development. The reason is that increasing strength requires a low rep range, and this program suggests a higher rep range.

There are advanced variants of German volume training with reduced reps, allowing you to use more weight. If this moment is important to you, consider these options.

Workout Example

According to this program, you should choose one basic exercise for each muscle group and perform it in 10 sets of 10 reps. After that, if you feel like it, add some isolation exercises and do them for 2-3 sets of 10-15 reps.

Try to rest for 60-90 seconds between sets. Remember that since you are training in the increased 10 rep range, you should not use the weight you are using in the 5-6 rep program. Therefore, adjust the load accordingly. A weight that is 50-60% of your 1RM is a good start.

This program is divided into 3 days: chest and back, legs and abs, and then shoulders and arms. Rest 1 day between workouts and 2 days after 3 workouts for full recovery.

Workout #1

• Dumbbell Bench Press: 10 sets of 10 reps
• Bent Over Row: 10 sets of 10 reps
• Reduction of hands in the simulator (butterfly): 3 sets of 10-15 reps
• Incline Bench Row: 3 sets of 10-15 reps

Workout #2

• Squats: 10 sets of 10 reps
• Standing calf raise: 3 sets of 10-15 reps
• Sitting up on toes: 3 sets of 10-15 reps
• Hanging leg raises: 3 sets of 10-15 reps

Workout #3

• Barbell Press: 10 sets of 10 reps
• Twisting with dumbbells for biceps: 3 sets of 10-15 reps
• Extension of the arms from behind the head lying in the crossover: 3 sets of 10-15 reps

1. Fascia Stretch Training - 7 (FST-7)

The third type of training, which is now gaining popularity quite quickly, is called FTS-7. This training program does not list specific exercises to be performed, and does not specify exactly how you should separate the body (for example, upper and lower parts, chest and back, legs and shoulders, etc.). Rather, it gives you recommendations on what to do in the last exercise for each part of the body worked.

The name FTS-7 stands for Fascial Stretch Training, which means “fascial stretch training”. This indicates that one of the main goals of the program is to stretch the fascia, which is the connective sheath that covers the muscles and other organs.

Primarily responsible for helping to maintain the structural integrity of the body, fasciae provide support and protection, and act as a shock absorber during active work both in and out of the gym.

When the fasciae are stretched, muscle growth increases, and the flow of minerals, amino acids and oxygen to them increases.

This program involves doing 7 sets of 15 reps on the last exercise for each muscle group. Rest between sets should be about 30 seconds.

Note: Since you will be doing a lot of sets and reps, it is only natural to decrease the working weight that you previously used in a particular exercise.

In addition to improving the health of the fascia, the program allows you to increase the overall structural flexibility of the body.

If you want to work on one specific part of the body, then the program also allows you to do this. In addition, you can reduce the overall volume of the rest of the program due to the fact that you do not have time to properly rest.

Another plus of this approach is that a high range of sets and repetitions will significantly stimulate metabolism. So if your goal is to gain muscle mass or get rid of fat, then the results of such a workout will please you, provided that you are on an appropriate diet.

A potential disadvantage of the program that you may encounter is that due to the high load, you will not be able to train as often as you used to. The body will probably adapt over time, so try not to drop the program too quickly if it suits your goals.

If you eat properly, stretch between sessions, and don't do too much cardio, you'll likely see positive results and notice reduced fatigue levels.

Workout Example

This is another intense program, so you should always be on the lookout for recovery between workouts.

Some people prefer to use the principles of the FST-7 program for a particularly lagging muscle group during one workout. Others apply the program completely within a week.

Expect more pain from this program than you've experienced before, and be prepared to adjust your personal schedule accordingly. Here is an example of an FST-7 program that applies to all muscle groups.

Note that the isolation exercise is best done for 7 reps per set.

Rest for 1-2 minutes between sets, except for exercises where you have to do 7 sets. They should rest for about 30 seconds to ensure maximum pumping.

Day 1: biceps, triceps and calves.

• Hammer Grip Dumbbell Curls: 3-4 sets of 8-12 reps
• Sitting up on toes: 3-4 sets of 8-12 reps
• Standing calf raise: 7 sets of 8-12 reps

Day 2: legs

• Squats: 3-4 sets of 8-12 reps
• Leg Press: 3-4 sets of 8-12 reps
• Leg extension: 7 sets of 8-12 reps

Day 3: rest

Day 4: chest and triceps

• Dumbbell Bench Press: 3 sets of 8-12 reps
• Incline Dumbbell Press: 3 sets of 8-12 reps
• Crossover Raise: 7 sets of 8-12 reps
• Close Grip Bench Press: 3-4 sets of 8-12 reps
• Sitting Dumbbell Row: 3-4 sets of 8-12 reps
• Overhead Crossover Extension: 7 sets of 8-12 reps

Day 5: back and calves

• Bent Over Row: 3 sets of 8-12 reps
• Pulldown of the upper block to the chest: 3 sets of 8-12 reps
• Seated pulldown: 7 sets of 8-12 reps
• Standing calf raise: 3-4 sets of 8-12 reps
• Sitting Toe Raise: 7 sets of 8-12 reps

Day 6: shoulders and biceps

• Seated Dumbbell Press: 3 sets of 8-12 reps
• Dumbbell Front Raise: 3 sets of 8-12 reps
• Breeding arms with dumbbells to the sides: 7 sets of 8-12 reps
• Barbell Curl: 3-4 sets of 8-12 reps
• Incline Dumbbell Curls: 3-4 sets of 8-12 reps
• Crossover Curl: 7 sets of 8-12 reps

Day 7: rest

1. Split workout "top-down"

This program is based on the division of the body according to the principle of "top-bottom". Typically, the training schedule involves 2 workouts in a row, and then 1 day of rest. This allows you to work out each muscle group 2 times a week.

This type of training is great for beginners who want to gain muscle mass. This program is a good start because it gives you plenty of time to rest during the week, and breaking down your body into specific muscle groups makes it less stressful.

Advanced athletes can also enhance their workouts by using the total sets, exercise selection and rest periods included in this program. This will help speed up the set of muscle mass at any level of training.

Another advantage of this program is that it will allow you to include more isolation exercises in your workouts. If you want to work out one of the smaller muscle groups (biceps, triceps, middle deltas, etc.), then this program will make this task easier.

Because this program is so versatile, it doesn't have many downsides. You can change it according to your goals, making sure it fits your training program.

The disadvantage can be found in the fact that this program involves training 4 times a week. So including it in your schedule can be a challenge.

But this problem can be solved by training one week on the principle of "bottom, top, bottom" and the other on the principle of "top, bottom, top", constantly alternating this order.

Workout Example

There are an endless number of exercise selections for this type of workout, and you should tailor your program according to how much you want to train, what muscle groups you want to work, and whether muscle size or muscle strength is a priority for you.

The sample program below successfully combines basic and isolating exercises. It focuses on both strength and volume.

Try to rest for about 1 minute between sets in the first group of exercises and for 30-45 seconds in the second.

Do Workout A and Workout B back-to-back, then rest for one day before moving on to Workouts C and D, which will end your training week.

Workout "A"

• Squats: 4 sets of 5 reps
• Lunges: 3 sets of 8 reps
• Standing calf raise: 2 sets of 10 reps
• Hanging leg raises: 2 sets of 15 reps

Workout "B"

• Dumbbell Bench Press: 3 sets of 5 reps
• Bent Over Row: 3 sets of 5 reps
• Military Press: 3 sets of 8 reps
• Incline Dumbbell Raise: 2 sets of 10 reps
• Standing Dumbbell Raise: 2 sets of 10 reps
• Reverse bench push-ups: 2 sets of 15 reps

Workout "C"

• Deadlift: 4 sets of 5 reps
• Bench with dumbbells: 3 sets of 8 reps
• Leg Press: 3 sets of 10 reps
• Sitting calf raise: 2 sets of 8 reps
• Standing calf raise: 2 sets of 15 reps
• Fitball crunches: 2 sets of 15 reps

Workout "D"

• Incline Bench Press: 3 sets of 8 reps
• Sitting Block Pulldown: 2 sets of 8 reps
• Dumbbell Curl: 2 sets of 10-12 reps
• Incline Dumbbell Curls: 2 sets of 10-12 reps
• Push-ups: 2 sets of 15 reps or until tired

1. Comprehensive training program for all muscle groups

Finally, we move on to a training program for all muscle groups. The 5x5 program can also be considered such to a certain extent, since you work out almost all the major muscle groups in 3 selected exercises. But the complex program gives an exercise for each muscle group - quadriceps, hamstrings, chest, back and shoulder muscles (arms are worked out during chest and back exercises).

To these, you can add a few isolation exercises if you want to pump small muscle groups separately.

Again, the advantage of the program is that it is suitable for beginners, as long as you perform a small number of approaches in each exercise and maintain the proper amount of training.

Of course, this program can also be used by advanced athletes. It relies on a high repetition rate, which is usually effective.

You can make several different combinations of this program and use different principles to add variety and keep your workout progressing.

The main disadvantage of the program is that if you want to specifically work on a particular muscle group, then this program is not very suitable for this, since you have to perform several exercises for each body part during one workout.

As a general rule, if you want to work on a specific muscle group, then you should dedicate 2-3 exercises to it, which slightly overloads the overall training program.

Workout Example

Each comprehensive program focuses on developing the major muscle groups and includes as many basic exercises as possible in order to control the overall volume of training.

At the end of the workout, a few isolation exercises are added, which works on the relief and enhances the pump.

Alternate the following workouts for 2-3 days a week, resting at least one day in between.

Rest for 60-90 seconds between sets in the first group of exercises and 45-60 seconds in the second.

Workout "A"

• Squats: 3 sets of 6 reps
• Dumbbell Bench Press: 3 sets of 8 reps
• Bent Over Row: 3 sets of 8 reps
• Military Press: 2 sets of 10 reps
• Barbell Curl: 2 sets of 10 reps
• Sitting Dumbbell Row: 2 sets of 10 reps
• Sitting Toe Raise: 2 sets of 15 reps

Workout "B"

• Deadlift: 3 sets of 6 reps
• Incline Dumbbell Press: 3 sets of 10 reps
• Lat Pulldown to Chest: 3 sets of 8 reps
• Leg extension: 2 sets of 10 reps
• Lying leg curl: 2 sets of 10 reps
• Side Dumbbell Raise: 2 sets of 10 reps
• Press crunches: 2 sets of 15 reps

Remember that you can and should change programs so that progress in training does not stop. Do not follow the same program for a long time.

According to materials:

http://www.bodybuilding.com/fun/5-best-bodybuilding-programs.htm

Expert opinion

Yuri Spasokukotsky- coach, world champion in bodybuilding

I will tell you honestly, as an experienced coach, for the first time I compiled a program for myself using a computer algorithm. I am a skeptic, but I noticed that the service is free, and that it was immediately stipulated that such a program cannot replace a real trainer. I chose a program for 4 times a week for a strong and experienced athlete with a knee injury. The first thing I liked was that each workout in the proposed program contained 7 exercises. This corresponds to the maximum allowable number of exercises, which allows you to work out in the gym with high efficiency. I also liked that analogues of each exercise were offered in case I did not like something. Of course, these were random exercises for the same muscle group, but nevertheless, I liked this feature. I was also offered exercises for the legs without stress on the knee joint, and this is exactly what was required! Of the minuses, I did not like that 4 times a week it was proposed to perform various exercises for the abdominals, while, in my opinion, it is optimal to train the press 1-2, maximum 3 times a week, since this is also a muscle that must recover between workouts. As a result, I believe that the program is much more competent than an illiterate "live" coach, who is now 80%, or even more. But, as agreed, it will not surpass the pro trainer, although it surprised me with its suitability for compiling a program in 1 click and in 30 seconds!

Where to dig, or the most effective training technique!

One man desperately needed water, so the task arose to dig a well. Someone advised him to dig in a certain place. Having dug a half-meter hole, not finding water and tired, he decided that he had been deceived. Immediately, another adviser was found who advised digging in a new place: “There must be water there!”. The digger dug a little, but again found no water. A third expert appeared who said that the first two did not understand anything in this matter and recommended that they try in the third place. The digger again began to work, dug a little and, not finding water, completely abandoned his idea.

The man did not know that water was everywhere in that area. Just somewhere a little deeper, and somewhere closer to the surface. It was necessary, without wasting time trying and not running around, to dig into any of them without being distracted. Dig and dig. AT one place. Deeper and deeper. There will be water!

How to train: according to Aragon, Cosgrove or Seluyanov? Which is better - split or fullbody? What is cooler - CrossFit, Insanity or Workout? Which is more effective: HIT, Heavy Duty or Body Contract? Optimum Training Systems or BBB (Big Beyond Belief)? And then there's the German High Volume and Bulgarian Power Burst Training… 5x5, 6x6, or 10x10?

One guru is better than the other. One author of the methodology is a world champion, the other is a coach of all world champions. One expert has all conceivable and inconceivable regalia and merits, the other strikes with the depth of scientific knowledge. One strikes opponents with caustic remarks, the other with logic. My head is spinning ... And so the unfortunate fitness enthusiast wanders from one method to another, trying one training program, then another, then a third - like a digger in a parable ...

So where is the truth, brother?

Let's start with goals. Physical activity can solve various problems: correct the figure, improve health, give pleasure ... There can be many motives for doing fitness, they can be both conscious and not. Nevertheless, they need to be determined quite accurately, since the methods of achieving are different, it is impossible to lump them together, some of them can slow down the achievement of other goals, or even completely contradict them.

(Let's put aside the task of losing weight right away. It is solved by creating an energy deficit, and not by looking for a mythical fat-burning workout. Help this can any kind loads.

It is known that each type of load develops those systems and abilities that help the body cope with them - the so-called. The principle of specificity. And vice versa, what does not affect their overcoming, the body will not develop. For example, an efficient respiratory system is very important for overcoming prolonged loads (delivers oxygen to the blood), but for short ones it is not important (you can develop a short limiting effort even while holding your breath). Therefore, in the first case, the body will develop it, and in the second, it will not.

Now the question is: what systems and abilities do you need and, most importantly, for what? To look more attractive? Fix your posture? Feel more cheerful, more energetic? Feel like a superman?

I repeat: do not lump together all the goals. Workouts are not universal. Each of them solves a limited number of tasks, while often interfering with solving others. Sometime in a separate post I will review the types of physical training and their effectiveness in achieving the most common needs of fitness enthusiasts.

If we simplify it a lot, then any kind of training refers to training.

2. endurance,

3. speed,

4. flexibility,

5. coordination (dexterity).

Or combine these tasks in certain proportions. "Bodybuilding", "aerobics", "metabolic", "functional", "balance", "HIIT", etc. - these are all conventional names for some types of training for strength, endurance, speed, flexibility or agility. Plus marketing, of course. There can be a lot of names (see the beginning of the article), many of them are meaningless, so it’s better not to get attached to them, but keep these 5 types in mind.

(Note. Of course, each of these physical qualities can have many varieties, often formed from a “mixture” of these abilities. But such nuances will be of more interest to sports coaches who are puzzling over effective methods for preparing an athlete for competition. We are with you, in connection with our tasks, this definition is not important yet).

At the same time, we understand that if we are not athletes and not manual workers, then, frankly speaking, we do not really need these abilities in everyday life. Unless for fun, to feel like a superman. We need the “side effects” of these workouts: beautiful muscles, good vascular condition, improved functioning of the nervous, endocrine and immune systems, release of endorphins and dopamine (vigor and good mood).

Strength training is the best way to build muscle. Any of them can improve health and improve mood, each in its own way.

Coordination training stands apart: it is difficult to tie it to some real tasks of a modern person. The fact is that coordination abilities are very narrowly specific. Those. you can learn to do somersaults, but that won't help you hit the basketball hoop. Learning to balance on one foot on an unstable surface will not make you more technical at snowboarding. Let's be honest: we do this because it's fun, funny, interesting. Or it makes you feel cool, which is also important! :)

If you just want to quickly and with minimal risk correct your figure by creating a muscular frame, there is nothing more effective than strength training in the medium-rep mode (bodybuilding). All other types of training also stimulate muscle growth, only less effectively and / or with greater risks.

Suppose we have chosen strength training for ourselves to “harden” the body with useful stress and increase muscles, endurance training for healthy blood vessels and a good supply of oxygen to the body, and flexibility training for a healthy musculoskeletal system. Plus, from all this you want to get a charge of vivacity and good mood. What to do - in general, it is clear. In strength training, fight with weights by performing simple movements on all major muscle groups; in endurance training, overcome the load for a long time; in flexibility training, “pull” the muscles.

When the “medicine is chosen”, we solve the issue with the dosage. Those. with the question, how much to give the load? First, let's define the units of measurement. For power workout it can be the weight of weights, the number of approaches per muscle group, etc. "tonnage" (total weight overcome during training). In endurance training - the duration of the load and its intensity (assessed subjectively or by changes in heart rate). In flexibility training, the length of time the muscle is held stretched, the number of sets to stretch it, and the intensity of the stretch, measured by sensation.

Everything, the units of measurement have been chosen, you can start dosing. How to choose the right amount of load in each of these types of training? Let's go back to training principles.

Firstly, the load must be constantly increased (if you want to progress) or kept at the achieved level (if you want to stay at it) - The principle of overload.

Secondly, you need to do this smoothly and gradually, so as not to overstrain the body beyond measure, not undermine health and not slow down progress - The principle of gradualness.

Thirdly, when the loads become subjectively heavy, it is necessary to increase them not linearly, but in waves (as athletes say, “cycle”). Thus, we will solve two problems at once - we will periodically restore sensitivity to stress and protect those systems of the body from under-recovery, the state of which cannot be quickly assessed (nervous, endocrine, immune systems, connective tissue: tendons, cartilage, etc.). One step back, two steps forward - The principle of cyclicity.

Fourth, the magnitude of the load should correspond to the current physical condition and the goals of the training stage - the principle of individuality.

Practically it looks like this. Let's start with the minimum values ​​for each of the types of training. Strength - 1-2 sets for each muscle group with minor weights, for endurance - 5-10 minutes with minimal intensity, for flexibility - also for a total of 10 minutes, pulling the main muscle groups with little effort.

Then, smoothly and gradually, we begin to increase the load, literally from lesson to lesson: here we add an approach, here we increase the weight by a kilogram or two. For a minute or two, we increase the duration of movement on the cardio machine, for a few seconds, with a slightly larger load, we stretch the muscle. Little by little, slowly, smoothly and gradually. All the time listening to how the body responds to these loads. Is there pain in the area of ​​the joints? Are you getting colds more often? Have your energy levels dropped, are you becoming irritable for no reason? (By the way, you can insure yourself with some simple functional tests). You can get closer to the feeling that the efforts have become very large, and you have become very tired (but without unpleasant sensations such as dizziness and nausea), only after a month, two, or even three. And this is provided that you do not have any contraindications!

Then you start cycling the load. For example, you do a week with a heavy load, a week with an average load, again a week with a large load, then a week with a small one (recovery microcycle).

Do not bother with the frequency of classes: for most average fitness enthusiasts, this is 3 times a week, every other day or two. If you don't like it, experiment.

That, in fact, is all.

Any training program that conforms to these principles is right; it is wrong. Do not confuse yourself, do not look for a miraculous technique or an authoritative guru. Take it and dig. AT one place. Regularly, week after week, month after month, year after year. Planned, routine, relentless.

The result will be!