Training program for girls in the gym: “Advanced” level

Home » Training for girls » Training program for girls in the gym: “Advanced” level

This training program for girls in the gym is intended for those females whose training experience has already exceeded a year and the previous loads have become small. By completing beginner and basic level training programs, you have prepared your body for more serious loads and laid the foundation for the full development of your figure. Now you can take your training to the next level.

Create your own or choose a training program to pump up muscles?

Why is it so important to have clear leadership? The fact is that if you exercise haphazardly, some muscles will not receive additional load, while others may be overtrained. Ultimately, this will not lead to the result you originally expected. So it turns out that having a specific training program for beginner bodybuilders will allow you to confidently move towards your goal.

So, focus on the goal first. What do you want to achieve?

• Lose weight
• Gain weight
• Buy a sculpted body

In fact, the last goal involves a combination of the two previous ones: in order to provide yourself with relief, you need to lose extra pounds and build up muscles. If you are a beginner, it will be difficult for you to choose the right program on your own, and even more difficult to follow it.

Fullbody program

As the name suggests, this is a full body workout program for beginners. The training plan for beginners in the gym for this program is as follows:

First day:

• Classic squats: 1 warm-up approach (hereinafter referred to as PR), 3 approaches with working weight (10-15 repetitions);
• Deadlift (dead): 1 - warm-up, 3 - with working weight (10-15 repetitions);
• Bench press with a barbell: 1 - warm-up, 3 - with working weight (6-10 repetitions);
• Vertical row: 1 - warm-up, 4 - with working weight (6-10 repetitions);
• Standing press: 1 - warm-up, 2 - with working weight (6-10 repetitions);
• Exercise “Hammer”: 1 - warm-up, 3 - with working weight (6-10 repetitions);
• Triceps press on the upper block: 1 - warm-up, 3 - with working weight (6-10 repetitions).

Second day:

• Leg press: 1 - warm-up, 3 - with working weight (10-12 repetitions);
• Leg bending on the machine: 1 - warm-up, 3 - with working weight (10-12 repetitions);
• Incline press with dumbbells: 1 warm-up approach, 3 with working weight (6-10 repetitions);
• Horizontal block row: 1 - warm-up, 3 - with working weight (6-10 repetitions);
• Lifting the barbell for biceps: 1 - warm-up, 3 - with working weight (6-10 repetitions);
• French press: 1 - warm-up, 3 - with working weight (6-10 reps).

The third day:

• Leg extension in the simulator: 1 - warm-up, 3 - with working weight (10-12 repetitions);
• Exercise “Good morning”: 1 - warm-up, 3 - with working weight (10-12 repetitions);
• Hammer seated press: 1 - warm-up, 3 - with working weight (6-10 reps);
• Rows to the belt: 1 - warm-up, 3 - with working weight (6-10 repetitions);
• Biceps curls on a Scott bench: 1 - warm-up, 3 - with working weight (6-10 repetitions);
• Dumbbell extension with emphasis on the bench: 1 - warm-up, 3 - with working weight (6-10 repetitions).

The training program for beginners using the split system is described in a separate article - “Advantages and disadvantages of split training.”

We also recommend that you familiarize yourself with the following video, which shows an example of exercises from a workout for beginners.

Full body gym program for beginners

Deadlift in a power rack

• 3 sets of 12-15 reps
• Body part: Lower back Equipment: Barbell

Bench press with a wide grip lying on a horizontal bench

• 3 sets of 12-15 reps
• Body part: Chest Equipment: Barbell

Quick squats with a barbell

• 3 sets of 12-15 reps
• Body part: Quadriceps Equipment: Barbell

Dips

• 3 sets of 12-15 reps
• Body part: Triceps Equipment: Body weight

Standing Dumbbell Press

• 3 sets of 12-15 reps
• Body part: Shoulders Equipment: Dumbbells

Standing biceps curl with EZ bar

• 3 sets of 12-15 reps
• Body part: Biceps Equipment: Barbell with EZ bar

Incline leg raises (reverse crunches)

• 3 sets of 12-15 reps
• Body part: Press Equipment: Body weight

Add to Calendar * Add to My Workouts * Print Workout

* — The service is in beta testing

Between circles, pause for 3-5 minutes, between exercises - no more than 30 seconds. Take a breath, take a walk, the main thing is not to let your body cool down. Alternatively, this program can be performed in a traditional format, performing the exercises one after the other.

After finishing your workout, do a cool-down. Once you start training according to this program, train regularly, and the results will not be long in coming!

How to competently continue working on your body further and create a split training program?

We recommend distributing your workouts throughout the week in the following areas, taking into account the specifics of the split training rules:

• Chest and Back Workouts
• Leg workouts
• Shoulders and Arms Workouts

We offer you the following examples of such weekly training programs.

Load selection and training plan[edit | edit code]

Basic and isolation exercises[edit | edit code]

Since the muscles of the body perform different movements, different exercises and equipment are used to train different muscles and muscle groups.

Exercises can be roughly divided into basic (bench press, seated barbell press, squats with a barbell, deadlift, standing barbell curls) and isolating (exercises on machines, flyes). Basic exercises are aimed at creating a powerful strength base. As a rule, they involve not one muscle, as in isolating exercises, but from one to several muscle groups.

Let's look at the example of squats with a barbell.

Most of the load in a squat with a barbell falls on the muscles of the thigh, buttocks, and lower legs. The back and abdominal muscles help maintain a stable position, but this does not mean that they receive the minimum load. The bar itself is held by hands, and its correct positioning is ensured by the muscles of the shoulder girdle. Because compound exercises involve a large number of muscles, the weight lifted is greater.

An isolated effect on the body muscles is achieved by exercises on machines and with dumbbells, and various lifts.

For each muscle group, you can choose your own isolated movements, which will help make the muscles more developed and beautiful.

The disadvantage of working on simulators is that they themselves set the trajectory and amplitude of movement, and this does not always correspond to the body structure of different people.

As a result, joints and ligaments may be subjected to unusual and dangerous stress.

During isolated training, 1-2 muscles work, which bear the entire load, being isolated from the rest of the muscles.

In such exercises, the working weight is lower than in basic ones.

Training different muscles and muscle groups differs not only in the set of exercises, but also in their number, recovery time, working weight, number of sets and repetitions.

Levels of training and differences in training[edit | edit code]

Even before starting training, it is necessary to determine your own level of training, taking into account age, degree of preparedness (practice of other sports and their duration), and state of health. Next, it is necessary to divide the training process into the following levels: initial

,
intermediate
(advanced) and
professional
.

Training is combined into cycles - weekly, monthly, annual. Features of training in cycles depend on the goals (building relief, increasing working weight, increasing overall muscle mass or individual muscles), time of year, vacation, possible competitions.

During entry-level training, you should pay more attention to technique and basic exercises. They will help you form a correct idea of ​​the movement itself, make it possible to correctly determine the working weight and protect you from injury. This does not mean that you need to give up dumbbells and exercise machines. Just put the basic exercise in the first place of your workout, and include the isolating exercise in the second or third number in the program.

Rarely are exercises, be it squats or French presses, performed in only one approach. For a full workout, you need to perform several approaches (sets). So, after completing the recommended number of repetitions of any exercise, for example, squats with a barbell, you need to put the barbell on the racks and rest. Rest pauses depend on the goals and objectives of the training (from 30 to 120 s).

After resting, you remove the barbell again and perform the specified number of repetitions again - this will be the next set. The number of sets and repetitions depends on the level of training, frequency and duration of training. So, for an entry-level athlete, 3 sets of 12-15 repetitions are enough, while an advanced one will need 4 sets of 8-10 repetitions.

An advanced level athlete does not have to spend time honing technique, since any exercise must be brought to automaticity at the initial stage.

By this time, it is necessary to form your own training style with the arrangement of training days and rest days, the frequency of training certain muscles and the selection of the most effective exercises. You need to have basic knowledge about proper nutrition, vitamins and recovery tools. All efforts in training must be directed toward achieving a specific goal: either building muscle mass, or developing relief, or perhaps the harmonious development of all muscles or specialized training of a problem area of ​​the body.

The training process of an athlete at a competitive level is built depending on the competition schedule. When preparing for the tournament, it is necessary to take into account the shortcomings identified at previous competitions. As a means of monitoring performance, it is worth paying attention to photo and video filming at different stages of preparation, as well as viewing photo and video materials from previous tournaments.

It may be natural to reduce or vary the number of workouts per week or month. This happens due to the fact that as the level of training increases, the working weight, intensity of training and training time increase. As a result, muscles need more time to recover.

To achieve results, as well as for a systematic and constant increase in intensity, various techniques are used in modern fitness:

• increasing working weight in each subsequent workout or cycle;

• increasing the number of sets with or without changing the working weight;

• reducing rest time between approaches;

• using new exercises and their combinations.

The training of an athlete of any level of training and physique should be built according to a pre-planned plan. The ratio of training days and rest days in a weekly cycle is called a split. For example, three training days and one rest day - split 3 + 1; one workout and one day off - 1 + 1.

Along with training, an important aspect of strength fitness is recovery. Muscles do not grow and become stronger and more beautiful in the gym. There they receive stress that forces them to adapt to this influence. They increase in size, become strong and beautiful in the kitchen, during sleep and during everyday work. In a word, during a break from training. Without proper nutrition and rest, any, even the most intense workout will not only make no sense, but will also cause irreparable harm to your body.

Modern strength fitness is a hobby at the initial stage, which smoothly develops into a way of life, giving new knowledge and skills, making life brighter and more eventful. Fitness will add beauty and health to the body and body. It will make you respect yourself even more and elevate you in the eyes of others. But all this will become tangible and quite accessible only with a reasonable approach and competent control.

What should also be included in your training program?

It is extremely important to complement your work in the gym with fitness activities outside of it. For beginning athletes, we recommend considering the following topics in addition to your current strength training selections.

Isometric exercises are an ideal complement to strength training. Isometric complexes are a special system of exercises that allows you to strengthen the muscle frame, increase strength and improve athletic performance without grueling hours of training in the gym.

Formation of general (aerobic) endurance. The main components of general endurance are the capabilities of the aerobic energy supply system, functional and biomechanical economization. It is necessary to work on it in the same way as your strength characteristics for the harmonious development of your functionality.

Recovery stretching after exercise helps our muscles strengthen and grow. This is the key to our flexibility, correct posture and good health. High-quality stretching after training is also necessary to prevent injuries, thanks to it your muscles become flexible and elastic.

And a flexible body gives you more opportunities, it will be easier for you to perform strength exercises, and there will be fewer injuries during falls or accidental unnatural movements. Your muscles will be able to stretch and not be injured as a result.

Exercises to develop stabilizer muscles. The development of stabilizer muscles makes the work of the motor muscles for strength work more effective, and their underdevelopment, on the contrary, imposes limitations. If they are weak, then the motor muscles cannot contract at full power. Include at least one workout for stabilizing muscles in your weekly cycle.

So a combination of strength and active recovery days might look like this for you:

Sports nutrition - proteins, creatines, BCAA, amino acids - will help speed up the process of body transformation towards a given goal. These supplements are specially designed for athletes and fitness-active people of different fitness levels. Such drugs are completely safe, and their effectiveness has already been proven.

Features of the training process

In this article you will find professional recommendations and be able to make your own decision. This will allow you to get a clear picture of what you can achieve and in what ways.

Next, pay attention to your gender. Training programs for novice male bodybuilders and for women will have their own characteristics, even if they are aimed at the same goal and working out the same muscle groups. The main difference lies in the intensity, weight, and available variations of the exercise.

Back in the hall. How to return to training after a break?

If you have mustered your will, signed up for classes, bought a membership, and even come to the gym after a long break, I ask you to use your head. The risk of getting injured and forgetting about training again for a long time is very high. Please read this article so that you don’t have to read the rest later in the hospital.

So, you want to get back in shape quickly. There is a great temptation to start from the level where you stopped last time, that is, to resume the loads that were familiar at that time. You shouldn't give in to him. After a long absence, serious loads can result in injuries or such fatigue and muscle pain that in the next week you will find 1000 and another excuse not to return to the gym.

Start regaining your previous shape gradually. Let your body adapt to increased activity, strengthen connective tissues and restore working potential. How - read on.

Curb your expectations

Accept the fact that at first you will be upset by how weak you have become during the break. The less achievements you expect, the less upset you will be when you cannot lift the usual weight or fall off the treadmill in the second minute. Because the fewer such disappointments there are, the greater the chance that you will return to the gym and not score again.

Determine the recovery period

It depends on how much you missed. If you haven't gone to the gym for 5-7 days, the loss of muscle mass will be insignificant. But if you were there for 2 weeks, a month, a year, the recovery period will be much longer.

In general, you can set a rule for yourself in case of a long absence. The recovery period should be twice as long as no training. That is, if the absence lasted two weeks, you will have to gradually restore your usual training intensity over the course of a month.

Practice like you're a beginner

In fact, your progress will be noticeably faster than that of beginners, so don’t worry too much about starting from scratch again. At the same time, you will motivate real beginners.

Reduce initial load

Take on 50–60% of what you could before the break. Increase the intensity of your workouts gradually so as not to injure your muscles. It’s better that you do just one more push-up with each session than skip a workout because of unbearable pain.

Take your time with the program

Perhaps you will immediately remember which program you followed before, and out of habit you will try to go through it from beginning to end. There is no need for this. Monitor your well-being - if you realize that you can’t handle some of the approaches or exercises, forget about them until your next visit to the gym, and choose a suitable new one or a trainer with whom you are ready to train.

If you have had an injury

If the reason for the break in classes is not laziness or being overwhelmed at work, but an injury, give the body time to recover. How to determine how much is needed? And like this:

Wait until you are sure that the injury has passed. And then wait another week. Perform one set of each exercise - this will help smoothly restore damaged muscles.

For example, if your shoulders hurt, do one set of bench presses. Next time, try one set of shoulder presses and see if it feels like it’s worth continuing, or if it’s too early. With such a system, you will know which exercises and how many approaches can aggravate an injury, and you will be able to structure your workouts so as not to harm yourself.

Follow these guidelines and remember: getting back into shape after a long absence from the gym is a marathon, not a sprint.

Components of success

In addition to the training program in the gym, you need to create a nutrition plan that will speed up the achievement of your goal. Your diet must maintain a balance between all food components: proteins, fats, carbohydrates and fiber.

Remember, if you want to lose weight, you need to lower your daily calorie intake, and if you need to gain muscle mass, you need to increase it. Muscles cannot appear out of nowhere - they need proteins to grow. And your task is to ensure the required rate of their consumption.

The basic rules of healthy eating are as follows:

• maintaining an optimal balance of nutrients;
• consuming the required amount of calories;
• eating in several small meals throughout the day (the optimal amount is 5);
• exclusion of foods high in unhealthy fats and carbohydrates, replacement with healthier analogues;
• eliminating high-calorie snacks.

In conclusion, we can only say one thing: for your workouts to be effective, you will need not only a training program in the gym, but also a healthy eating plan.

And under no circumstances should you stop halfway. Plan the time of your visits - try not to miss it under any pretext.

Depending on your training goal, you may want to consider the following sets.

Technique and types of exercises

Exercises in such training can be very different. Starting from the classic bench press to jumping rope. They are selected based on what goals you are pursuing.

Men in the gym should pay the most attention to basic exercises - bench press, squat and deadlift. They are a key point in all strength training, and it is on them that muscle mass gain primarily depends.

If you came to the gym to lose weight, then cardio loads should be the basis of your fullbody workouts. It is best to insert them at the beginning and end of the session - this way, the fat burning potential will increase significantly.

Girls rarely train to gain serious muscle mass. Therefore, for representatives of the fair sex, it is recommended to focus on isolated exercises, with a moderate addition of cardio to the program.

For such training, exercises from both classical fitness and crossfit programs, or plyometrics, are suitable. They can be performed either with the use of weights, for example, with dumbbells, with a kettlebell, or with a barbell, or without it.

Basic set to pump up for men

Olimp Sport Nutrition | Creatine Monohydrate?

• Creatine is an essential substance in muscle cells in the form of creatine phosphate. Taking a creatine complex helps increase energy production by cellular mitochondria, positively affecting the athlete’s endurance, strength and muscle tissue growth.
• Category: Creatine powder More about the category

Dissolve 1 serving (5 g) in 150-200 ml of water or your favorite drink.

Increased muscular work, requiring maximum energy release, is accompanied by increased consumption of creatine phosphate as the most important energy source for the muscular system, as a result of which the body's need for creatine during physical activity increases significantly! In addition to increasing endurance during training, creatine helps increase muscle size. Creatine from Creapure is used.

VPLAB Nutrition | BCAA 2:1:1 ?

• BCAA amino acids increase performance and also help restore the body after training.
• Category: BCAA More about the category

One serving before training. Stir 8 g of powder in 300 ml of water.

Amino acid complex Vplab “BCAA 2:1:1” is a new generation of ultramicronized essential branched-chain amino acids (BCAAs). Their distinctive features are the best solubility, rapid absorption and lack of bitterness. The anti-catabolic ratio of amino acids leucine - isoleucine - valine 2:1:1 is the most optimal for preventing the breakdown of muscle tissue, especially during weight loss. For best results, it is recommended to take BCAA amino acids before and after training.

VPLAB Nutrition | 100% Platinum Whey ?

• Produced using the most advanced technologies and meets all international quality standards. This is a unique product that combines premium whey protein and great taste for the first time.
• Category: Whey Protein More about the category

Application: 1-3 servings per day. On training days, use after training. Preparation: mix 30 g of powder (2 scoops) with 250-300 ml of water or skim milk

The combined mixture of two whey proteins in VPLaboratory 100% Platinum Whey helps to quickly launch recovery processes in muscle cells, provoking the growth of quality mass and blocking catabolism. Key features of 100% Platinum Whey: - superior combination of microfiltered isolate and ultrafiltered 100% whey protein concentrate; - excellent refreshing taste, even when cooked in water; — high content of essential amino acids and BCAAs; — the fastest possible absorption of nutrients; - low fat and sugar content. In addition, 100% Platinum Whey has the highest biological value, extremely quickly activates and enhances muscle metabolism, and helps maintain clean muscle mass. With its exceptional properties, 100% Platinum Whey is the new standard for whey proteins.

VPLAB Nutrition | Ultra Men's Sport Multivitamin Formula ?

• A high-tech complex of natural vitamins and minerals was developed taking into account the characteristics of male physiology for men leading an active lifestyle.
• Category: Vitamins for men More about the category

1 capsule 2 times a day

Taking the VPLaboratory Ultra Men's Sport Multivitamin Formula vitamin and mineral complex will help eliminate nutrient deficiency in the body, which causes premature fatigue, insufficient recovery and decreased body tone.

Sports nutrition recommendations are indicative only. Before purchasing, we recommend that you consult with a specialist in the store.