The first training program

Schedule of classes at the gym for beginners, which enables fast muscle growth

The effectiveness of the program "1+1" in that it allows beginners in the short term to increase their muscle mass. Its essence is this: load during training are distributed to the two halves of your body, that is, in the 1st day You use the exercises on one half, then one day rest, the next day You exercise the other half of the body. About this system will be discussed in the article, as I believe that it is ideal for muscle development for beginners.

The sense of the class schedule is as follows: first, we "divide" your body into two parts, and exercise only one part during workouts at the gym. This is followed by a rest day. But if You don't allow age or amusement at work, instead of one day of rest to use for two days. So, a week out, or 3-4, or 2 workouts in the gym.

First day: the muscles of the legs, back and abdomen
Second day: chest and shoulder muscles, arm muscles

After the start of regular training according to this program, it is recommended to stick with it for at least six months. As beginners and advanced and experienced bodybuilders used to frequently change their class schedules in the gym, because I think that they find something better to strengthen your body. But, unfortunately, it is not. Frequent change of programs cherevato that violated the system of training, which is important. So I advise You to do this program until such time as You notice any progress.

In General, this training schedule should look like the following:

First day: no classes
Second day: a) muscles of the legs, back and abdomen
Third day: no classes
Fourth day: b) chest and shoulder muscles, arm muscles
Fifth day: no classes
The sixth day: a) muscles of the legs, back and abdomen
Seventh day: no classes
The eighth day: b) chest and shoulder muscles, arm muscles

..and so on.

Regarding the choice of exercises in the gym I would advise you to choose a base options, because basically they can be used to collect a large amount of muscle mass. There are a great many different exercises, as with the use of simulators and the use of sports equipment, but a set of basic exercises that constitute the core, is unlikely to be ever changed. My advice to You — at home, practice these exercises without gym equipment,to sense the load on the target muscles and learn the technique of their execution.

Suggest You choose the following set of exercises to strengthen Your body:

A )muscles of the legs, back and abdomen

1. Roman chair: the workers — 4 sets, number of reps: maximum

2. Squats with bar on shoulders: warm up — 2 sets of 20 times, workers — 3 sets of 10 times

3. The lying leg curl: warm-up — 20 times, workers — 3 sets of 10 times

4. Pulling or thrust vertical block to the chest: the workers — 4 sets of 10 times
5. An inclined pull rod: workers — 4 sets of 10 times

B ) pectoral and brachial muscles, the arm muscles

1. A press of a bar on incline bench: warm up — 2 sets of 15 times, workers — 3 sets of 7 times

2. Dumbbell bench press on a straight bench: workers — 4 sets of 7 times

3. A press of a bar standing: warm-up — 10 times, workers — 3 sets of 9 times

4. Lifting barbells for biceps: warm-up — 15 times, the workers — 4 sets of 8 times

5. FFrench bench press: workers — 4 sets of 8 times

1) the rest Interval between sets is one minute. So the workout will take You about 40 minutes, or recommended time classes for beginners, so try to finish the exercises during this time.

2) For this schedule in the gym you need to train at least three months. Then, if the muscle gains will slow, you will need to change the two-day system for three days.

3) At the initial stage You need to learn the correct technique of the exercise, because then there could be disturbances in the development of muscles. Therefore, carefully examine the technique of the exercise and hone the correct execution on those until Your weight training is small, and You will not be able to harm yourself. Don't forget about my advice is to carry out training exercises at home without gym equipment, this will facilitate the assimilation of proper technique.

4) During these exercises, Your training the weight will increase significantly, due to the mechanical adaptation of muscle to optimal performance of a specific exercise, but not muscle, so don't flatter yourself.

5) You must sleep at least ten hours a day. Also try to change your diet and add to the consumption of about two grams of protein daily.

6) don't forget about the class schedule, regularly consult the diary of the exercises that you need to continually try to surpass the previous performance.