Category "Appearance"
People in this category have as their primary goal improving their appearance .
They want to increase muscle mass , lose fat , or both. This group also includes more general goals: cutting , six-pack abs , weight gain/loss , and anything else that might mean “I want to look better .
Given that there are some differences between the goals I described, we need to make some adjustments to the training program depending on which goal we are talking about (don't worry, we will cover them all).
But in general, everyone whose initial goal is to improve their appearance falls into this category.
How to create a training program for beginners
In order for your beginner training program to be properly designed, it is important to know some fundamental points. They will help you gain that valuable knowledge that is extremely necessary at the initial stage.
First, master the basic exercises
Basic training program for beginners
An experienced trainer knows that at first the basic exercises are the main ones to perform. Therefore, he will recommend them to you. Why basic and not isolated exercises? First you need to understand what these two terms mean:
Basic exercises are exercises that involve many muscle groups and joints. That is, by doing just one exercise, we can load several muscles at once. For beginners, basically all the muscles are poorly developed and such a massive impact can strengthen the entire body. Consequently, training time is significantly reduced. After all, we pump not one muscle at a time, but several muscles at once. And since beginners have a small amount of energy, they are unlikely to cope with hours of training. The base also gives a significant boost to muscle growth. And the weight of the burden will be significantly greater than that of isolated exercises. If you master them and can perform them with the correct technique, then you will achieve excellent results.
As for isolated exercises, these are those exercises that involve only one muscle group. They are great for working out each muscle in detail, giving it shape and increasing its size. Also used to correct imbalances in lagging groups. But at the initial stage they are not worth your attention. Since there is an imbalance throughout the body, and there is nothing to increase in volume yet.
Example of basic exercises:
- Bench press (aimed at developing the pectoral muscles, using the shoulder and elbow joints)
- Deadlift (great for working the entire body, especially the lower and back parts)
- Barbell squats (for legs and buttocks, also works the whole body)
- Standing barbell curl (uses the biceps, also works the wrist joint, and stabilizer muscles to support the body)
- Bent-over dumbbell rows (working the thickness of the latissimus dorsi muscles, while working the elbow joint)
And this is only a small fraction of the basic exercises
Start with a small number of approaches and exercises
At the initial stage, you don’t have to strive to surpass everyone in the room! Your task is to prepare your body for maximum work in the future, and not to discourage yourself from training. Therefore, 2 sets of 10 repetitions are enough. Weight is selected individually for each person. As for the number of exercises themselves, at first 6 exercises and 2 workouts will be enough, with a break of two days between each. This will be quite enough to load your muscles and start processes for their growth and development. And most importantly, don't grab heavy weights! Not only will you not be able to do the given number of reps correctly, but you will also overload your muscles. And the next day, apart from body pain and poor health, you will not feel anything joyful. Consequently, not everyone returns to the gym after this and continues to work with iron.
Your workout might look something like this:
The first day
- Bench press on a horizontal bench 2x10
- Dumbbell flyes lying on a horizontal bench 2x10
- Pull-up on the bar 2x10
- Dumbbell/barbell row 2x10
- Standing barbell curl 2x10
- Press (all kinds of twists) 2 10/15 times
Two days of rest
Second day
- Squats with a barbell (an empty bar will do for starters) 2x10
- Bench leg press 2x10
- Shrugs with dumbbells 2x10
- Seated bench press 2x10 reps
- Dips 2x10
- Press (also twisting) 2x10/15 times
Next, we alternate these training days with every two days of rest. At this stage, it is important for us to study the technique of performing these exercises and understand which muscle group they affect. If everything works out, then you can gradually begin to increase the working weight and the number of approaches.
I offer a video for your reference. It lasts 11 minutes. It offers another training option for beginners.
Take advice from experts
This is a very important point! Yes, you can try to create a workout program for yourself, but how do you know that you did everything right? Everything is very simple. The best way is to seek the services of a trainer. He will help you sort out issues of interest, prepare for upcoming workouts, create the right training plan designed specifically for you, and help you follow it. It will also teach you the correct technique. Everything seems to be fine, but we again say that not all fitness trainers have an excellent knowledge base. Therefore, a mentor must be chosen carefully. Naturally, a good specialist will cost well! So you will have to spend money.
But there is another option
There are many well-developed guys and girls in the gym who have been developing their bodies for many years and have collected a lot of useful information through trial and error. And the most important thing is that each of them has been in your place and has an idea of what you need. Therefore, you can turn to them for help. There has always been a brotherly spirit in the gym, so they will be happy to help you. But you shouldn't believe every word they say. You will need to interview at least 10 people and find similar points in their words. For example, if 8 out of 10 people say that at the initial stage it is important to do “Bench press” to develop a powerful chest. Then you can safely take this knowledge into service. Yes, this method will require more effort from you. And it is unlikely that many experts will support it, but bodybuilding is not only about lifting weights, it is also about developing yourself and your body. And thanks to this method, you will develop your brain and learn a lot of valuable information.
Training philosophy
This is one of the most important aspects when creating a training program. Not everyone wants to be big and massive guys; for many, a beautiful and athletic body is enough. Therefore, the principles of training can be very different. Both your personal beliefs and the correct instruction of your coach can set you the right path.
Category "Performance"
People in this category strive to improve their training results, their efficiency .
They want to become stronger, faster and better at a certain sport. This also includes everything else that means “I want to exercise more intensely.”
Given that there are some differences between the goals that I have described, we need to make some adjustments to the training program depending on which goal we are talking about.
But in general, everyone whose initial goal is to improve results and training intensity falls into this category.
Service for creating a training program for the gym
In principle, there cannot be a universal program that is the same for everyone. In each specific case it will be different, depending on for whom and for what purpose it is compiled.
The program for a man and a woman will differ not only in the level of load, but also depending on the final goal (sculpted muscles, weight loss, health improvement).
So, for girls, the main thing is usually a beautiful figure, sometimes the main emphasis is on specific areas of the body - the waist, hips, buttocks. Men are more often interested in bodybuilding to gain muscle mass, that is, pumped up muscles that correspond to the modern canons of male beauty.
Age, body type, health status, level of general physical fitness, experience in the gym and other initial data are taken into account.
This is necessary in order to competently create an individual program with a selection of exercises that best suit the goal.
For example, CrossFit, that is, high-intensity training without rest, is not suitable for beginners - it requires good athletic training.
Don’t forget to also create a nutrition program, without which you can’t even dream of achieving the desired result, especially if you decide to train to lose weight.
Proper nutrition ensures up to 70% of success, it takes into account the increased load on the muscular system and ensures sufficient protein intake in the body, for example, in the form of protein shakes.
Muscle growth does not occur during the training itself, but during rest, and without additional “building material” it will be less intense.
Injury safety during exercise is very important, especially if you exercise on a machine at home. It is unlikely that you will be able to achieve good results from mass training at home, so it is better to create a strength program with a focus on the gym, but a fitness program at home can be quite effective.
Appearance category vs Performance category
So, have you decided which category suits you best? Great.
Now is the time to notice that these categories are closely related to each other. What I mean by this is that training to improve your performance will inevitably lead to increased muscle mass. And training to improve external data will inevitably lead to an increase in strength or the emergence of new results.
However, this will only be a secondary effect.
Therefore, the most important thing is to develop a program that is most optimal for your initial goals . And it can already lead to the achievement of secondary goals.
What I mean is that if your goal is appearance, then you should work on that goal. If your goal is training intensity, then you need to work in that direction to get the results you want.
The internet is apparently full of idiots who argue that people who fall into the "looks" category should do what is best suited to the "intensity" category and vice versa.
Why? Because they are either uneducated, trying to sell you something, or complete idiots.
Let's bypass them.
