Strength training program for men
Author: Timko Ilya – the lord of the whole site and fitness trainer.
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Plan Goal: Gain Mass
Objectives of the plan:
1. Increase in muscle mass
2. Increased muscle strength
3. Strengthening the ligamentous apparatus
Execution methods: separate
Duration: about 2 months.
Every man wants to be big and strong. This is a normal endeavor. And I hope you learn a lot from this workout plan. But I will say right away that this program is quite difficult and not suitable for beginners. Although, if you have good genetics, you can try from scratch, but I do not recommend it.
It is designed for 3 times a week and consists mostly of basic barbell and body weight exercises. The total time for each workout is approximately 1.5 hours. If it takes more than 2 hours, then either chat less or reduce the number of approaches.
As with any strength training, this program involves four meals a day. Moreover, you need to consume at least 1.5 grams of protein per kilogram of body per day. So make sure you have enough protein in your diet. Otherwise, either prepare your own protein mixtures at home.
The plan assumes high axial loads. Therefore, men, make sure that you have everything in order with the spine. Otherwise, some exercises will have to be replaced.
The number of approaches and repetitions is indicated opposite each exercise, taking into account the warm-up. In the bench press, squats, pull-ups and deadlifts: about 4 – 5 sets together with a warm-up 6 – 12 times. Rest 3 – 4 min. In the rest of the exercises, 3 – 4 sets of 10 – 15 times. Rest 1.5 – 3 min.
As you can see, there are practically no exercises on the simulators. The fact is that when working with free weights (barbell, dumbbells, own weight), much more muscles are involved in the work. You get tired more, spend more energy, but the return on such exercises is more significant.
Also, if you noticed, we train each muscle group once a week, but several exercises at a time. Thus, all the load on a particular muscle is concentrated in one workout. This is a good practice, but not the only one that is effective. It’s just that the strength training program above is the most classic, versatile and easy to understand.
You already have 6 workouts in your diary. This is the limit. Something needs to be removed
Open your eyes. This workout has already been added!
Strength exercises for beginner men
Home workout program for beginners (men)
Do you want to go in for sports, get in shape, but don’t have time to go to the gym? Well, your zeal is understandable and deserves respect. Moreover, to get in shape, it is not necessary to go to the gym – you can practice at home.
Do you need any equipment?
To get started, you do not need any inventory, you will only use your body weight. But if you want to reach certain heights in bodybuilding, then, of course, you have to work out in the gym.
The workout program below will allow you to work out at home whenever you want. No additional equipment, no additional weights. This program is ideal for beginners and simply for those people who want to keep their body in good shape.
All you need is free space, time and – most importantly – the desire and motivation to continue training, no matter what. You can buy dumbbells if needed, but this is not required.
No matter how boring it sounds, but you should visit a doctor in order to make sure that training will only benefit you. Trust me, this is important.
And yet – do not expect miracles. Regular training will make you feel stronger and more energetic. but serious visible results (improved muscle relief, weight gain) will appear only after three to four months. Remember this, and do not give up what you started. Training will help you, the main thing is to be patient and willing.
And of course, you should eat and rest properly. Without this, your body will simply eat itself.
With the exercises below, I’m sure you are already familiar, but these are the good old exercises that are the simplest and most effective.
Chest and triceps
Push-ups: three sets. Push up as much as you can in one set. Break between sets – no more than one minute
Push-ups are an excellent developmental exercise for the muscles of the chest and triceps. Try different types of push-ups. If at first you cannot do push-ups in the classic version – it’s okay, do push-ups from your knees.
Back and biceps
Pull-ups on the bar: 3 sets. The number of pull-ups per set is as much as you can. The break between sets is no more than one minute.
For the back and biceps, there is nothing better than pull-ups. There are tons of variations in pull-ups as well. If at home you cannot put a crossbar, then find a horizontal bar somewhere in the yards. Do not complain that you do not have access to the horizontal bar – you are doing this only for your own sake.
Lunges and Squats: 3 sets of as many reps as possible. Break between sets – no more than one minute
First, do lunges and squats without weights. Then, when the muscles get used to the load, you can squat with extra weight (all have very strong legs, and therefore it is soon possible to use weights – water bottles, for example)
Lying on your back, raise your body (or legs – …