This is a training program for gaining muscle mass, suitable for all athletes who have experience in the gym 2-3 years and higher.
With proper nutrition and recovery, and regular training, a man can gain 5-10 kg of muscle within one year.
A lot will depend on how dedicated you are to bodybuilding.
Who is this training program for?
This training program is suitable for all “former” beginners who have come to the time to move to a new level, more advanced in the gym, as well as for all athletes who want to try something new, introduce variety into their training plan. Try practicing it for 3-6 months to draw conclusions about the effectiveness of this program. We will be happy to answer any questions, including consultations, in the comments or through feedback.
First of all, we must abandon the idea of using anabolic steroids, since even at such a seemingly good level in bodybuilding, an athlete can do much more, due to the fact that the hidden capabilities of the body are much greater, and a barbell bench press of 110 kg, with muscle mass of 85 kg, which is far from the limit with natural training, that is, without the use of steroids.
Results of studies on the effects of training with kettlebells on the body of the trainee
Finally, I would like to share with readers the results of a study of the impact of training with a kettlebell on the body of a trainee, which I conducted as part of the preparation of material for the republican scientific and practical conference “Management in the field of physical culture and sports: pedagogical, economic, legal, social and medical-biological aspects” .
The study was conducted over a month in a study group consisting of 6 people, whose average age was 22 years. A feature of the study was the periodization of training – once a week. The reason for this was the need to study the effects of training with kettlebells on the human body in the absence of the possibility of more frequent training. The only equipment for training were weights, the weight of which varied based on the physical capabilities of the subjects. Performing a control set of exercises using kettlebells was included in the main part of the lesson and was carried out using the circuit training method. The complex used special physical training exercises in classical kettlebell lifting (kettlebell swings, etc.), as well as some modified exercises consisting of several components (thrusters - squats with a kettlebell on the chest and subsequent “shvung” of the kettlebell, etc.). To monitor functional data, the pulsometry method was used. Measurements were carried out in the preparatory, main and final parts of the lesson. Based on the measurement results, a graph of changes in indicators was constructed (Fig. 1).
Rice. 1. Dynamics of changes in the heart rate of trainees during the control period
The objective of the study was to study the dynamics of the heart rate of exercisers after performing a set of exercises during a control period of 1 month. As a result of the research, it was found that in the first lesson, the heart rate of the trainees after completing the complex averaged 170 beats/min. It turned out that after the first lesson, it took an average of 3-4 days for the participants to restore their well-being according to subjective indicators.
Studies of these indicators over the course of a month have revealed positive dynamics: a gradual decrease in the maximum heart rate of those involved with an increase in the volume of work and the weight of weights by an average of 25%. The period of recovery of well-being according to subjective data was also shortened.
In addition, training with kettlebells has a beneficial effect on improving metabolism in the body and also speeds up the fat burning process. But I repeat, all of the listed properties are characteristic only with proper planning of the training process and the technical literacy of the trainer.
Training program for muscle growth
The training program below for increasing muscle mass is suitable for experienced athletes, you can customize it to suit yourself, come up with additional exercises for different muscle groups, in general it is flexible, and you can easily control it yourself, the main thing is to follow the backbone on which it rests, and namely on basic exercises , and alternating light, medium and heavy training, that is, adhere to cyclicity.
Training program for gaining muscle mass
Light training is a type of training where the exercise is done for 12 repetitions, medium for 8, and heavy for 6.
Monday
- Squat with barbell 5x6
- Lying leg curl 4x8
- Bench press 4x8
- Weight bars 3x10
- Incline Bench Crunch 2x50
Wednesday
- Deadlift (classical or sumo) 3x12
- Bench press 5x6
- Shrugs with a 4x8 barbell
- Seated barbell press 4x8
- Standing barbell curl 4x8
- Hyperextension 4x12
- Hanging Knee Raise 4x15
Friday
- Squat with barbell 4x8
- Leg extension 3x12
- Bench press 3x12
- Lying dumbbell flyes 4x8
- Wide grip 4x8 pull-up
- Crunches 2x50
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You need to adhere to a clear alternation of light, medium and heavy training, this will be the key to the correct completion of the training program.
Explanation of the training program
The first number is approaches, the second is repetitions. That is, for example, 3x12 means 3 sets of 12 repetitions, in addition, you need to select the working weight in the exercises, this is done very simply. Before starting this training program, do a walkthrough , that is, lift the maximum weight in three main, basic exercises, in the rest, auxiliary exercises, it is not necessary to focus on working weights, lift the weight so that you can do it “cleanly”.
the maximum weight lifted as 100% , in the end we will get the following balance of forces: 3x12 you should overcome the weight at 65% of the max, 4x8 - 70%, 5x6 - 75%.
the warm-up approaches yourself, depending on how you feel, the main thing is to warm up the muscles and ligaments without overtiring, so that you have the strength to complete the main approaches in the exercise, you can additionally use a warming ointment.
You shouldn’t get hung up on the same auxiliary ( isolating ) exercises; change them, optimally once a month, since muscles can simply adapt to the load and stop growing. The same applies to the number of approaches and repetitions in all exercises, whether basic or auxiliary. If in the first week you did 5x6, for example, squats with a barbell, then in the next squat workout do 4x8, in the next 3x12, then again 5x6 and so on. Gradually, your muscle mass will grow, and along with it your strength indicators .
Your task is to progress in basic exercises , only then will you feel a pronounced increase in muscle mass and strength.
If we take the average athlete training using this method, then we can say with confidence that it works, the average gain over one year of regular training is in the bench press - 30 kg , in the squat with a barbell - 40 kg , in the deadlift - 40 kg . Depending on recovery and dedication to training, strength gains can be adjusted ± 10 kg.
Parallel bars exercise
We repeat that the emphasis should be on basic exercises (deadlift, squats, barbell press), they will give you an impetus to the growth of muscles and strength indicators. Auxiliary exercises, the so-called “auxiliary” exercises, are done to strengthen lagging muscle groups, as well as to complete and draw the relief , that is, basic exercises will give you rough muscle mass, and auxiliary exercises with dumbbells, on exercise machines, and so on will draw the relief.
Below are factors that greatly influence success in bodybuilding, and therefore muscle growth. Ignoring these facts entails a complete lack of understanding of the training process, and as a result, any training program stops working in principle.
First day: chest
Most athletes follow Denis Gusev's training. Since this man won the 2013 men's physicist competition. Gusev's chest is almost perfect. In the style of a men's physicist, the training of men's physicist Denis includes:
- Ten-minute warm-up.
- Performing bench presses on an inclined bench. You should do 5 sets of 15 times. The weight is selected based on the athlete’s capabilities.
- Using the Hummer trainer. You need to perform 5 sets of 12 repetitions.
- Exercises on the “Butterfly”. You need to do 5-6 approaches 12 times.
If the exercises are very easy for an athlete, then the weight should be increased. The main goal of this mens physics workout for mass is a large number of repetitions. You should not drink water during exercise. A variety of chest exercises increase the number of muscles worked. Denis Gusev does not recommend removing any exercise equipment from his scheme.
Periodization (cycling) of training
You can’t constantly train hard, with heavy weights; you need to give the body both rest days and days of light and moderate training. Only with this approach to the training process, without the use of steroids, can you significantly pump up your muscles.
If everything is simple with rest days: usually 1-2 days are enough to restore strength, maximum 3-4 when training is in “hardcore mode”. But with cycles it’s a little more complicated. It is necessary to understand that a person can show the greatest strength , for example, in powerlifting, athletes are specially trained so that the forces are so strongly accumulated in order to show the highest strength results in competitions.
In bodybuilding, you don’t measure strength, you measure it by volume and proportions of muscles, however, training is similar to “lifters”, the only difference is in the number of repetitions and rest time between approaches, otherwise everything is about the same.
Therefore, it is also necessary to observe microcycles , go on days of increased intensity (working with heavy weights or with a high number of repetitions and a minimum of rest). However, you should not do this often; the likelihood of overtraining is very high.
Therefore, in all training programs, especially those that pump the entire body at one time ( fullbody ), we strongly recommend using light, medium and heavy workouts, or using an alternative, split training , when the training of different muscle groups is divided into different days, This ensures complete recovery of all trained muscles.
Performance clothing
One of the notable features of mens physics performances is that athletes must wear shorts. The height of the shorts reaches the waist and is approximately two centimeters shorter than the knee.
Tight shorts for men's physicists are not allowed and no logos are allowed on them.
Athletes go to the podium barefoot. Long hair, beards and mustaches are acceptable as long as they do not distract attention from your body.
Participants use posing to perform, but the poses themselves are very different from those used in bodybuilding.
To successfully express personality, show charisma, and create a positive overall impression on judges and audiences, it is necessary to demonstrate self-confidence. Although this criterion can be very subjective, it is nevertheless one of the main components of judging in this type of competition.
Balanced diet
With muscle mass growth. and an increase in strength indicators, the need for food, calories, microelements, and proteins also increases. Without consuming in the required quantity, you will simply lose all the gained weight, of course, not like the “chemists”, and it will be quite easy to restore once you resume adequate nutrition.
Here are some tips for a balanced diet:
- increase protein to 2-2.5 grams/kg
- as soon as you start to feel a slight feeling of hunger, start eating
- one meal does not have to be a big dish, it can be a smoothie, yogurt with banana
- eat more vegetables and fruits, less synthetic vitamins
Increased physical stress on the body (and mental stress too) requires increased, balanced nutrition, especially when it comes to bodybuilding, where frequent and high-quality meals are the cornerstone in achieving the treasured kilograms of high-quality muscle mass.
Balanced nutrition for a bodybuilder in containers
Nutrition for athletes
A bodybuilder's diet should not contain sweet or fatty foods. Since the mens physic training program and nutrition are aimed at maintaining an aesthetic physique. Excess calories can ruin your figure. Features of nutrition for athletes mens physicist:
- Eating every 2 hours. Portions no more than 200 grams.
- Eliminating sweets and drinks from the diet.
- During training, consume 1,500 calories, 1.5 g of protein and 0.3 g of carbohydrates per 1 kilogram of body weight.
- The diet should contain both plant and animal protein.
Before competitions, athletes switch to a low-carbohydrate diet. Most often this is done several weeks before the show. Bodybuilders also drink a lot of water.
Progression of strength load
You cannot progress in muscle growth and strength if the strength load, stress, remains the same. That is, you need to constantly shock your body by increasing working weights or time under load. You can do this as follows:
- increase the working weight on the barbell (dumbbells)
- reduce rest time between approaches
- increase the time spent under load (lower and raise slowly)
- increasing the volume of training (number of exercises performed) - ineffective
- We use cheating techniques when performing exercises (working with super heavy weights, suitable only for professionals)
For the majority of exercisers, progression of the load should consist only of increasing the working weight in the exercise and decreasing rest time. Meanwhile, do not forget that a person is not a machine, and he needs rest time and frequency of the training process.
If you follow all the above rules and complete recovery, with this training program you will achieve excellent results in building a pumped up and strong body. If you want to further increase your strength without using steroids, then after two to three years move on to the next training program for strength athletes, in other cases, such training is enough.
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Comments on the program
1. Push-ups
Take the position while lying down, placing your feet together and your hands slightly wider than your shoulders. Bend your arms and point your elbows out to the sides. Lower yourself down and touch the floor with only your chest. If it’s too easy for you to do 12-15 repetitions, do it slower; if it’s still easy, do it even slower.
2. Pull-ups on a low bar
You place the mop on two chairs, lie down under it, straightening your body in one line. With your hands slightly wider than your shoulders, pull your body towards the mop, touching it with your chest. You can adjust the load by repetition speed.
3. Squats with a dumbbell
Place your feet two wide steps apart and turn your toes slightly to the sides. Take a dumbbell in your hands and place it between your legs. Squat down, pointing your knees towards your toes and without hunching your back (your back should be tense and fixed), return to the starting position and repeat.
4. Standing Dumbbell Raises
Stand up straight, arch your back a little and bend your knees slightly, tilt your body a little forward. Take dumbbells and raise your slightly bent arms out to your sides to shoulder level. Take your time and return to the starting position.
It is important that in the upper position the little finger is higher than the other fingers; the image with jugs also helps - imagine that instead of dumbbells you have jugs in your hands and you lift them to the sides and pour water out of them.
5. Crunches
Lie on the floor with your knees bent. Straighten your arms in front of you, placing your palms together. Stretch your palms up, lifting your upper back off the floor, as if trying to reach the ceiling. Gently return to the starting position.
6. Glute bridge with dumbbell
Lie on the floor with your knees bent and feet together. Place a dumbbell on your lower abdomen and, holding it with your hands, lift your pelvis off the floor, lifting it up. Lower yourself down without touching the floor.
Read before training:
All basic exercises with correct technique
Training program for maximum effective muscle growth from scientists
How hard should you train?
5 reasons why you look like you don't exercise
5 reasons why your workout is ineffective
Squats in Bodybuilding and Powerlifting: 10 Important Differences
How to pump up the press correctly
How to squat with a barbell correctly
Training for a beginner. The beginning of time.
12 rules. How to avoid looking like a sucker at the gym
What is “overtraining” and why is it very dangerous?
Neck[edit | edit code]
- Neck - exercises and training of neck muscles
- Exercises for neck muscles
Introduction from the book The Best Strength Training for Men
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Of course, it is impossible to create a new body in one workout. This is a well-known fact. But if you adopt the principles and training programs presented in this book, you can transform your body for the rest of your life. And at the same time, you don’t have to wait forever to see the results of your efforts. We're not even talking about months. You will see the differences within 14 days. Everything you need is collected in this book: from training plans to descriptions of specific exercises.
I promise you will get the results you are looking for. Let's say you want to get rid of your beer belly. Using the World's Best 4-Week Exercise and Nutrition Program, you can burn 1 to 1.5 kilograms of body fat per week. This means your waist circumference will decrease by about 2.5 centimeters every 14 days. Do you wear size 48 clothes? In just a month you will be able to wear 46.
These numbers are not a commercial gimmick. They are based on the latest scientific research conducted by scientists at the University of Connecticut. It turned out that you can burn 5 kilograms of fat per month without restricting your diet. Experts have found that this is quite achievable if the right diet is combined with the right exercise. In fact, all the best training and exercise programs collected in this book are based on this principle.
But the good news doesn't stop with weight loss through fat burning. Scientists found that men who followed the training program they proposed simultaneously gained muscle mass—approximately 0.5 kilograms per week. Of course, results may vary, but generally speaking, the nutrition and exercise programs presented in this book are very powerful tools. The cumulative effect of this approach allows you to achieve the desired results faster.
But perhaps you are not convinced. Perhaps you don't have extra time because you lead a very busy life.
We also took this circumstance into account. Any training program takes about 40 minutes. In the book you will also find 10 exercise programs designed for just 15 minutes a day, three times a week. And the value of these workouts is not half of a 30-minute workout. These programs, compiled on a scientific basis, will allow you to get the desired result in the shortest possible time. Instead of training longer, you will train smarter, i.e. more effectively.
You might be surprised at how much you can accomplish in 15 minutes. Scientists from the University of Kansas have found that these short workouts can double the strength performance of beginning athletes and seriously improve their physical fitness. This was proven by 96 percent of the experiment participants who trained 15 minutes a day and survived the entire 6 months (while the average person quits strength training during the first month of training). Moreover, this approach helped the body burn fat not only during training, but also after it - for the rest of the day, even during sleep.
But 15-minute programs are just the beginning. To make this book universal, the world's best trainers present ten of the most effective training programs to suit all needs, goals and fitness levels.
For example, if you've never done weight training before, you might want to check out the Get Back into Fitness Program by Joe Dowdell, a trainer for fashion models and professional athletes such as NBA stars Troy Murphy and Mike Dunleavy. The techniques that Joe uses to create workouts for his celebrity clients are no different from those presented in this book. This program will help you burn fat, build muscle, and improve your overall fitness.
If you want to create flatter, more defined abs, the Fat Killer Workout Program will help you achieve your goal. Created by Bill Hartman, a physical therapist and trainer and one of Men's Health's top experts, it is based on new scientific discoveries. This program aims to optimize your body's ability to burn abdominal fat. And when you're ready to move on to your own program, you can do so with the help of trainer Craig Rasmussen's recommendations. His “Creating a Workout to Burn Fat” program will allow you to choose the exercises that are best for you and effectively burn belly fat.
Do you want to look like an athlete? Go to The Best Workouts for Athletes by Mike Boyle, a strength coach who has worked with many athletes in the National Basketball Association, National Football League, and National Hockey League. The training plan he developed will not only help you run faster, jump higher and avoid injury, but will also help you create a lean, athletic figure.
The Big Bench Press program, created by world-class powerlifter Dave Tate, shows you how to improve your bench press by 25 kilograms in just 8 weeks, using the techniques that helped him set a personal best of 305 kilograms.
But that's not all! In this book you will also find programs for building muscle mass, vertical jump, preparing for a wedding, going to the beach, an express program for partners and many others.
You can be sure that you can quickly achieve the desired results
