A well-designed training program is essential to your progress. Learn how to train competently in your first year at the gym. If you want to progress, then the preparation of the training program must be approached as responsibly as possible. You must remember that there are two groups of exercises: basic and auxiliary. A large number of muscles are involved in the basic work, and they should form the basis of your program.
Accessory movements use few muscles and are only an addition to the main ones. They can help you eliminate developmental delays in certain muscles or strengthen areas of the body that can easily be injured. Thus, you need to find the most effective combination of basic and auxiliary exercises. Now we will talk about how a training program should be made for a beginner in bodybuilding.
How to draw up a training program for a beginner correctly?
First, determine the training time. You should train for an hour and a half maximum, but it is best to limit yourself to 60 minutes. During one workout, you should perform no more than five movements. One or two of them should be main, and the rest - auxiliary.
It is equally important to choose the right number of sets and repetitions in them. Do no more than five sets. But the number of repetitions directly depends on your tasks:
- For mass gain - 6 to 8 repetitions;
- For relief - from 8 to 12 repetitions;
- To increase strength indicators - from 2 to 5 repetitions.
When choosing the number of repetitions, it is necessary to focus on the reaction of the body. It can differ significantly from person to person for the same load. And now a few words about the number of classes during the week. Many people believe that more exercise will accelerate progress. However, in practice this is not the case. Only people with excellent genetics can train five or more times a week.
However, there are very few of them and you probably do not belong to them. You must give the body sufficient time to recover, and genetics have a very strong influence on this indicator. Listen to your body, which will tell you when it is ready for a new activity. Don't exercise more than three times a week. For most people, two workouts are optimal.
Although, you must first master the exercise technique and for this reason, you should work with light weights. This will allow you to train three times and add a little more auxiliary movements to the training program. This will give you a good base for your next studies. When you figured out the technical aspects and the working weights began to increase, you need to switch to two-time training. This is due to a longer recovery of the body, as stress will increase dramatically. Also remove unnecessary auxiliary movements from the training program and focus on the main ones. Now we will give an example of a program for two lessons.
1 lesson
- Bench press in the prone position.
- Squats.
- Rise on toes.
- Press.
2 lesson
- Deadlift.
- Pull-ups.
- Shrugs.
- Slopes.
- Press.
If you have not yet gained enough strength for pull-ups, then they can be replaced with pull-ups on the block. Try not to perform those movements that you do not like. Also, you should remember that at least once a month you need to make changes to your training program.
Thus, at the beginning, train three times a week, and pay special attention to the technique, while using small weights. When you start to increase the load, go to two sessions and do not use more than five exercises during training. One or two of them must be basic.
For more information on basic training principles for beginners, see this video:
