Relief training program 3 times a week for men

Key point when working on terrain

Most novice athletes do not understand how to develop this or that sporting quality. They cannot distinguish between work for muscle mass and work for relief. So, the main point when working on relief is working with light weights and performing a large number of repetitions in approaches.

The main thing is to feel the burning sensation in the muscles. This is an indication that you are doing everything correctly and the training was not in vain. So , when working on terrain there are two training principles:

1. Achieving muscle failure with high repetitions.
2. Pumping.

By high reps we mean 20-25 reps per set. It is optimal for working on terrain. That is, the weight should be taken so that it can be performed no more than 25 times per approach. For example, if you can perform 10 biceps curls with 15 kilogram dumbbells, then to perform 20-25 curls you will need a weight of 8-10 kilograms.

Pumping is the maximum pumping of blood into the muscles. By applying this training principle, you can increase muscle volume by 20 percent, and also greatly improve the contours of your body. The essence of this training is that you take a very light weight and perform 100 repetitions per set. To train one muscle group, one approach will be enough for beginner athletes, and two approaches for experienced athletes.

So, think about your last high-intensity workout with light weights. Your muscles burn intensely, but are greatly increased in size. The increase occurred due to the pumping of blood into the muscles. With this training, your strength endurance and relief are pumped up.

When working on relief, it is best to perform isolation exercises. They involve only one joint, so that only one muscle is involved in the work. This means that the entire load goes only to this muscle. The most popular isolation exercises include:

1. Lying dumbbell raises.
2. Bending and extending arms with dumbbells.
3. Swings with dumbbells.
4. Leg bending and extension on a machine.
5. Vertical pull of the block to the chin.

There are several hundred isolation exercises in total, so you can choose them based on your own tastes.

We can say that a person has a sculpted body if he has:

1. The veins on the arms are visible.
2. The top of the biceps is emphasized.
3. Lumpy back.
4. The outline of the pectoral muscles is clearly visible.
5. All bundles of deltoid muscles are visible.
6. All the abs are visible.
7. All the muscles of the thighs are drawn.

Most young people want just such a body, because it attracts the attention of the opposite sex so much. Remember, achieving a sculpted body is much easier than achieving muscle volume. Therefore, keep your nose up! And step off to training!

You can pump up the definition of your body both in the gym and at home. Let's talk about the training programs for each of these places.

Relief training program for men in the gym

Working out the relief, first of all, requires quite a lot of power. The respiratory system will also be actively involved in the work. Therefore, before starting classes, you need to warm up thoroughly:

1. Do general warm-up exercises for all joints.
2. Run 1 kilometer on a treadmill or jump rope for 5 minutes.

This is necessary to keep your body hot and your cardiovascular system in working order. Your heart rate should be 120-140 beats per minute. After you have warmed up, you can begin exercises with apparatus. The training plan will be scheduled by day:

Day one - working out the back, middle and rear deltoids:

1. Wide grip chest row - 4 sets of 20 reps.
2. Dumbbell rows to the waist - 4 sets of 2 reps.
3. Shrugs with dumbbells - 4 sets of 20 repetitions.
4. Hyperextensions - 3 sets of 20-25 repetitions.
5. Swings with dumbbells - 3 sets of 20 reps.
6. Pulling your arms back from dumbbells - 3 sets of 20 reps.

Day two - working out the chest and front delts:

1. Dips - 4 sets for the maximum number of times.
2. Dumbbell flyes - 4 sets of 20-25 reps.
3. Raising your arms forward with dumbbells - 3 sets of 20-25 repetitions.

Friction day - leg work:

1. Leg extensions on the simulator - 4 sets of 20 times.
2. Leg curls on the machine - 4 sets of 20 repetitions.
3. Lunges with dumbbells - 4 sets of 20-25 reps.
4. Working out the calf muscles - 4 sets of 25 reps.

Day four - working on the hands. Here we train biceps and triceps. These are antagonist muscles. That is, the tension of one of these muscles leads to relaxation of the other. To ensure that all muscles are working during training, we will perform supersets.

Superset one:

1. Arm curls with dumbbells - 20 times.
2. Arm extensions with dumbbells - 20 times.

Superset two:

1. Arm curls in the simulator - 20 times.
2. Bench push-ups with hands behind your back - 20 times.

Each of these supersets must be performed 3 times and then your arm muscles will be simply happy!

Of course, this program is just a sample and everyone can customize it to suit themselves by inserting their favorite exercises into it. The main thing is high-intensity training with low weights. The break between approaches is no more than one and a half minutes.

At every workout you need to pump up your abs. Exercises should be chosen to suit your taste. The main thing is to feel a burning sensation in the abdominal muscles. As soon as you feel it, you need to increase the pace of the exercise and do it another 20 times. For a good workout of the abdominal muscles, four approaches per workout will be enough.

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You will need a watch with a second hand or a timer on your phone. Grab the bar with an underhand grip and perform as many pull-ups as possible in 30 seconds. Then move on to lunges and perform the exercise until the arrow reaches 12 again (all for one minute). Rest – one minute.

Reverse grip pull-ups

Alternative for Beginners - Reverse Pull-Ups

Attach the loops to the crossbar of the power frame. Grab the ends and lower your torso towards the floor. You should hang by your hands and press your heels into the floor. The body is straight. Bend your arms and pull your chest toward the loops. At the end of the movement, squeeze your shoulder blades together.

Reverse Pull-Ups

This exercise also works great on your back muscles, while also activating your core stabilizer muscles.

2b - Lunge with dumbbells

Immediately after pull-ups, staying within one minute, begin doing lunges. Choose a comfortable weight of dumbbells or barbells. At home or on a sports ground, you can use any weight.

Get into a lunge position with your back knee almost touching the floor. Jump as high as possible, helping yourself with your hands. As you jump, quickly connect and immediately spread your feet. Land in the starting position without changing the position of your legs.

Lunges with dumbbells

Alternative for beginners - Jumping lunges without weights

Stand up straight. Perform a forward lunge jump. The front leg is bent at the knee, and the back leg is straight. Once you land, lunge again with your other leg.

Jumping lunges

This is a more plyometric version of the exercise.

3a - Dumbbell lateral raises

Hold a dumbbell in each hand and lie face down on an incline bench. As you exhale, raise your arms to the sides to shoulder level. At the top point, pause for a second. As you inhale, slowly lower the dumbbells. If you are tired, you can use breaks in the exercise as rest - perform as many arm raises as possible, then pause in the starting position and catch your breath.

Continue until you have completed 20 reps. After this, return to push-ups with the same diligence to achieve the desired relief with training.

Two-hand dumbbell lateral raises

This exercise can also be performed without an incline bench. Simply bend your knees slightly and lean your body forward until it is almost parallel to the floor. Squeeze your shoulder blades and lift the dumbbells 90 degrees.

An alternative for beginners is dumbbell flyes while lying on an incline bench.

Lie down on a bench and stretch your arms with dumbbells in front of you. Little fingers touch each other. As you inhale, slowly open your arms until you feel a stretch in your pectoral muscles. At the same time, turn your palms towards each other.

Raises with dumbbells lying on an incline bench

Although this exercise works more on the upper chest and deltoids, it would also be an excellent pairing for push-ups in a simplified version due to the inclusion of synergistic muscles.

3b - Push-ups

Performed with wide, medium or narrow arms.

When building your upper body, nothing beats push-ups. Perform 20 push-ups (you can rest during the set with your knees on the floor). Then quickly move on to bent over dumbbell raises. Alternate exercises until you complete the indicated number of repetitions.

Push ups

Alternative for beginners - Shifting weight from hand to hand while lying down (Isometric push-ups)

Get into a push-up position with your arms wide. Palms are turned to the sides. Move your body to the right, bending your elbow slightly. Straightening your arm, return to the starting position and move your body to the left.

Transferring weight from hand to hand in a lying position

So you have 9 basic movements to complete a basic terrain workout. Combine different techniques on certain days, for example, narrow hand placement instead of wide in push-ups, incline level of the bench in dumbbell flyes from 10 to 80 degrees, close-grip or overhead pull-ups, etc.

A set of relief exercises for home

You can also work out the terrain at home. After all, there are quite a few exercises available to you at home in which you can perform a large number of repetitions. To make your workouts more productive, you will need parallel bars and a horizontal bar. You can find them in any yard, and you can also buy a wall-mounted horizontal bar with bars for your home. Its price does not exceed two thousand rubles.

The concept of working out at home will be slightly different from working out at the gym. Here we will have 3 workouts a week, not 4. After all, we don’t have as many exercises available to us at home as in the gym.

Day one - pumping the pushing muscles:

1. Dips - 3 sets of max reps.
2. Push-ups - 3 sets of maximum reps.
3. Bench push-ups with hands behind your back - 3 sets of 20-25 reps.

Day two - pumping the pulling muscles:

1. Wide-grip chest pull-ups - 3 sets max.
2. Close-grip pull-ups - 3 sets for maximum reps.
3. Pull-ups on a low bar with a medium grip - 3 sets of maximum repetitions.

Day three - leg work:

1. Single leg squats - 3 sets max.
2. Jumping lunges - 3 rounds of 20 reps on each leg.
3. Gluteal bridge - 3 sets of 20-25 reps.
4. Working the calf muscles until there is a strong burning sensation.

At every workout you need to pump up your abs. The principles are the same as when working in the gym. The proposed training program was created for a situation where, apart from the horizontal bar and parallel bars, you have nothing. However, if you have dumbbells or weights, it will be much easier for you to make your body more sculpted and sexy.

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Place your feet shoulder-width apart, with your toes slightly turned to the sides. Bend your knees and grab the barbell with your hands so that your hands are on the outside of your knees. Keep your lower back rounded and rest your weight on your heels. Raise the bar along your shins until your knees are fully straight and the bar rests on your hips. At the top, pull your chest forward and squeeze your shoulder blades together. Inhale and come back.

Barbell deadlift

If you are an experienced lifter, load the barbell at approximately 90% of your maximum weight when training ripped muscles. Start with 20kg plates on each side (60kg total if you're using an Olympic barbell). Now load the barbell with 4 weights in a descending direction. For example, if 90% of your maximum weight is 150 kg, then hang one 15 kg plate on the bar on each side, two 10 kg, and one 5 (on each side the bar will look like this: 20, 15, 10, 10 , 5).

Beginners can do the Smith exercise.

Perform one repetition and then remove one plate from each side. Immediately perform five repetitions. Continue performing five reps, removing plates, until the last 20 kg are left on the bar. Finally, do as many reps as you can. Between sets, rest only as long as you remove the weight.

If you are a beginner or have never done a deadlift, hang one 10kg plate on the bar and four 5kg plates on each side. If you have an Olympic barbell, the total weight will be 80 kg. Complete one repetition. Then remove one 5 kg plate at a time and perform five repetitions of this one of the best relief exercises. So get to the last 10 kg scale. Perform as many reps as possible on your last set.

2a - Pull-ups

Next come the classic pull-ups. You can do them with a reverse grip or choose pull-ups with a close grip.

Additional Tips

You should work on relief only after gaining muscle mass. If you just came to the gym, then work on the mass first. What's the point of training muscles if they are small?

When it comes to home workouts, everything is simple. You will learn to do exercises such as pull-ups and push-ups from scratch. In the meantime, you will do a small number of repetitions, your muscle mass will increase, after which, when you can perform the exercises many times, you will work on relief.

If you feel like you can do a set a few more times, do it! You need to hammer the muscles to failure. It is in moments like these that true strength is born!

The training process should be varied and bring you joy. Therefore, show your imagination and create a variety of training programs. Muscles always need to be surprised, and relief work is no exception.

Drink at least two and a half liters of water per day. When your body is drying out, you need to drink a lot. Don't listen to those who say you need to reduce the amount of fluid you consume. This is nothing more than a myth!

One of the goals of working on relief is burning fat. Eating plenty of proteins, fruits and vegetables helps you burn subcutaneous fat faster, and most importantly, prevent new fat from being deposited. Therefore, during the drying period it is necessary to avoid fatty foods.

When increasing muscle definition, aerobic exercise is very important. Therefore, run and jump rope, because it helps to get rid of subcutaneous fat. And if you are too lazy to run, then sign up for the pool: combine business with pleasure.

Despite the fact that you will be working with small weights, you should not violate the technique of doing the exercises. No matter how small the weight, there is still a risk of injury.

Your workout should last no more than an hour . If you exercise for more than an hour, your body will begin to release cortisol, a hormone that prevents any muscle development.

During the drying period, it is very important to maintain intervals between workouts and meals. You can exercise only two hours after your last meal. And after training you also need to wait an hour. You can eat after a workout only at the moment when the protein-carbohydrate window has almost closed. This will prevent fat from depositing under your skin and making your body less defined.

Basic rules to follow

An athletic body with beautifully defined muscle lines requires a lot of work. To get it, you should change both your diet and your daily routine so that it includes not only a relief training program for girls in the gym.

Professional athletes recommend that beginners familiarize themselves with the list of basic rules that will increase the effectiveness of training and its effectiveness. The main key elements of fat-burning workouts for ripped muscles are:

• Warm-up, thanks to which the muscles will not only warm up and prepare for the exercises, but will also significantly reduce the risk of injury (sprains, dislocations). As a rule, the warm-up consists of 3 parts (aerobics, light exercises for all muscle groups, stretching), each of which takes from 5 to 10 minutes.
• Activities that involve cardio (running, intense walking, jumping rope and cycling). Exercise that is performed over a long period of time at a moderate pace promotes the greatest burning of fat deposits. These types of physical activities are suitable for doing in the gym. However, when choosing running, cycling or another activity, do not forget about strength training, thanks to which you can maintain the volume and relief of the formed muscles.
• Strength - high-repetition and supersets, also aimed at improving and defining the body.
• Combined training is an ideal option for those who do not want to radically divide exercises into cardio and strength. Such workouts help activate more muscles and are also highly effective in burning fat.

In addition, you should try to take a minimum rest break from the first days. For beginners, training for muscle relief with short rest will be difficult. However, reducing the time interval for rest to a minimum will increase the effectiveness of training. Provided that the rest between cycles (exercises) does not exceed 20-30 seconds, you can achieve muscle definition in a shorter time at home or in the gym, strengthen the cardiovascular and respiratory systems, and also say goodbye to fat deposits and excess liquid.

And, of course, the fundamental factor of every workout in the gym or at home for girls is proper nutrition. Especially if we are talking about giving body muscles relief. The main components that should be present in the diet of women during exercise are:

• proteins;
• cellulose;
• vitamins;
• healthy fats (preferably in the morning).

A diet in which the body receives these components in the required quantities will be less “painful” for girls. By eliminating sweet and starchy foods, limiting food intake and saturating your body with proteins and vitamins, you will not notice a deterioration in your health.

When drawing up a training program for relief, girls also need to change their daily routine, including daily evening walks, bike rides, etc. Such activities will not only relieve the psycho-emotional stress accumulated during the day, but will also help get rid of a few extra centimeters.