Basic weight training program - how to quickly build up?

Features of the basic program

The basic program consists of several exercises that affect many muscle groups, using maximum working weight, the number of repetitions varies from 3 to 8.

The advantage of a basic training program for beginner athletes is that it ensures the growth of muscle fiber itself, and not sarcoplasm, which guarantees an increase in muscle density and elasticity.

Basic exercise program

The basic training program was first described in a book by Bill Star, an Olympic weightlifting champion. According to his experience, muscle hypertrophy is best achieved by basic exercises performed in 4-6 sets of 4-6 repetitions and increasing the load in each set(2). To keep it simple, he recommended 5 sets of 5 repetitions of each exercise, hence the alternate name for the program, “5x5.”

Training in the gym according to the basic program is carried out every three days, alternating in a staggered order: Monday - training A, Thursday - training B, Sunday - A, Wednesday - B, Saturday - A. If you want to train according to the more usual “Monday” pattern , Wednesday, Friday”, make sure that the time between workouts is at least 48-55 hours.

Workout A:

Barbell squats - 3 sets, 4-6 reps.
Bench press - 3 sets, 4-6 reps.
Deadlift - 1 (one) set, 4-6 repetitions.

Workout B:

Barbell squats - 3 sets, 4-6 reps.
Standing barbell press - 3 sets, 4-6 repetitions.
Barbell rows to the waist - 3 sets, 4-6 repetitions.

Why is there so little exercise?

The reason for using five strength exercises exclusively is that they teach the body's muscles to work together. The classic basic weight program is not recommended to replace squats with a barbell with leg presses in a machine or supplement the program with abdominal or biceps exercises. The reason is stated above - the program was developed for lifters training with barbells.

However, remember that first it is important to learn how to perform the exercises correctly - even the slightest technique errors can lead to injury. This is why beginners at the gym either need to train with a personal trainer, or stick to a simplified training program and average working weights. Start with a medium weight and 4-5 working sets of 8-10 repetitions, gradually working up to 3 sets of 4-6 repetitions.

Training frequency

The basic training program for bulking states that at least 72 hours must pass between each session.

Taking into account the fact, no more than 4 workouts should take place per week: three strength and one light (recovery).

If you do not follow this rule, you will soon experience a decline in functionality, and this will provoke a slowdown in the growth of muscle mass.

How to start training in the gym

Stage one – REGULAR aerobic training

We decided to go to the gym, but we haven’t done physical education for a hundred years. Don’t rush to start training with hardware; start with aerobic exercise. Running, swimming, skiing, skating, etc. are suitable for this purpose. Before aerobic training, be sure to warm up: warm up your muscles, move your joints. The main task is to improve blood circulation in the muscles, warm up the ligaments and stretch the joints.

This period will allow you to prepare your body for high-intensity training in the gym. If you are simultaneously interested in another sport (for example, wrestling, hand-to-hand combat, swimming, etc.), then the first period can be omitted.

The duration of the stage is 4-6 weeks.

Stage two – light strength training

After completing the first preliminary step, it is possible to begin strength training with weights. Before starting your workout, take 10 minutes. Warm up, and only after it start doing the main exercises.

Use additional weights in exercises. Find a working weight with which you can complete all the planned repetitions. All exercises begin with a first warm-up set of 10 repetitions with a weight of approximately 50% of your working weight.

For each exercise, do 3 sets of 8-12 repetitions.

The duration of the stage is 6-9 weeks.

As practice shows, training 2-3 times a week is optimal for the vast majority of people. But, alas, the majority of people do not have the opportunity to independently create a training program for themselves (in most cases, due to lack of knowledge).

Stage three - basic strength training

Example of a basic weight training program

Monday: biceps, back

Warm up 5 minutes
Deadlift 1 set x 12 reps; 1x10; 3x6
Pull-ups 4x8
One-arm dumbbell row 3×8
Standing barbell curl 3×10
Hammer curls for biceps 3×10

Wednesday: legs, abs

Warm up 5 minutes
Barbell squats 1×10; 1x8; 3x6
Deadlift on straight legs 1×10; 1x8; 3x6
Hanging leg raises on the horizontal bar 3×20

Friday: chest, shoulders, arms

Warm up 5 minutes
Bench press 1×10; 1x8; 3x6
Lying dumbbell fly at an angle of 3×10
Bars 2×15
Wide grip barbell row to the chin 2×15

Remember! The program must be changed periodically so that the muscles do not get used to it; ideally, you can work on one program for 6-9 weeks. Then modify the program or choose a new one.

Presented here is a training program for beginners, which is based on basic exercises, since it is the basic exercises that can build muscle mass.

You can take the given training program. Or you can repost the post on my VKontakte wall and get a small book with a dozen examples of training programs for naturals from beginner to advanced athlete.

Bench press

You need to lie down on the bench and take the equipment with a medium grip, after which it rises up. This is the original position.

As you inhale, you should gradually lower the equipment until the bar touches your chest.

After taking a short break and exhaling, the barbell should be returned to its original position.

The number of repetitions is 12, 3 approaches are done per workout.

Vertical barbell pull

You need to lift the equipment, clasping it with your palms down. The grip is slightly less than shoulder width.

When inhaling, the device rises to chest level, the elbows should look up and to the sides. The bar must be kept as close to the body as possible.

While inhaling, the barbell lowers. The number of repetitions is 12, 3 approaches are performed.

Important tips for beginner athletes

You already know the basics of men's strength training to gain muscle mass. Now it is worth highlighting several important recommendations regarding exercise and a healthy lifestyle. Using these rules for quickly gaining muscle mass for men in practice, you can not only achieve the desired results in bodybuilding, but also avoid many troubles.

Always pay attention to your technique. This applies to both basic and isolating exercises. Improper execution of certain strength movements, firstly, will significantly slow down the growth of muscle mass, and secondly, can cause a serious injury, the treatment of which will take years. That’s why it’s very important to do the “basic” with an assistant who can back you up if something happens. In addition, if possible, ask a coach or more experienced athlete to check your technique for performing multi-joint or isolated exercises.
Be sure to breathe correctly. Many beginners do not pay attention to such an important aspect as breathing. If you don't breathe properly during strength training, your blood pressure will increase dramatically, which in turn will lead to poor performance. Remember: in the positive phase you need to exhale, in the negative phase you need to inhale.
Rest. Most beginner athletes mistakenly believe that the more often they train, the faster their muscles will grow. Day after day, they perform various types of strength training, without allowing their muscles to recover properly. Often such an intense system leads to rapid overtraining and a complete lack of any positive results. The fact is that your muscles do not grow during the training session, but after it, when you rest. That’s why it’s extremely important to get a good night’s sleep and take a day to recover after each hard workout.
Monitor your health. As mentioned earlier, the most traumatic exercises are the basic ones, namely the bench press, deadlift and squats with a barbell. Therefore, they should be done with extreme caution. If you begin to experience pain or discomfort while performing a particular exercise, then it is quite possible that you should give it up. In such a situation, it is better to replace it with a less effective but safer one. Never forget that sport should be aimed at improving a person’s physical condition, and not to harm him.
Be sure to warm up. Another critical mistake many new athletes make is not warming up before a training session. They justify this decision by the fact that warming up can take away a lot of energy from them, which could be spent on the workout itself. In fact, such an error in judgment can greatly harm the athlete in the future. Warm-up is necessary for absolutely every athlete, regardless of his training experience. It prepares muscles and joints for subsequent loads, which, in turn, significantly reduces the likelihood of serious injury.

An example of a comprehensive warm-up before a training session can be seen in the video below.

This article is devoted to the basic rules of strength training for gaining muscle mass for men. It will be useful for beginners who want to gain muscle mass. You will be able to apply the acquired knowledge in practice and avoid mistakes and injuries.

Leg press

You need to sit down in a machine designed to perform bench presses.

The limbs are placed on the platform, and the feet are positioned shoulder-width apart.

After lowering the safety stops, the platform is pressed up, the legs are leveled.

During exhalation, the legs bend and the platform lowers. Number of repetitions – 12, number of approaches – 3.

Crunches with legs suspended

You need to lie down, your lower back pressed to the floor. The arms are placed at the side of the body, palms down.

The legs are crossed at the ankles. Slightly bent at the knees, they rise until the thigh is perpendicular to the floor.

The shins are positioned parallel. Arms crossed over chest. This position is considered the starting position.

As you exhale, the upper body slowly rises and twists. When inhaling, the original position is returned.

The exercise is performed as many times as possible. Number of approaches – 3.

Kettlebell raises

You need to take the equipment and stand straight, with your lower limbs shoulder-width apart.

The arms hang along the body. Elbows should be brought as close to the body as possible. This position is considered the starting position.

The body is held straight, while exhaling, the arms with weights are raised to the sides. Elbows are allowed to bend slightly.

The final position is that the weights are located slightly above shoulder level. The dumbbells are slowly lowered down. The number of repetitions is 10, three approaches are performed.

Kettlebell raises in a seated inclined position

The equipment is placed on the floor. You need to sit on the edge of the bench and take dumbbells. Keeping your body motionless, you need to bend your elbows slightly and raise your arms in different directions.

During the exercise, it is strictly forbidden to move your torso.

The weights are held at the top for a second, after which they slowly return to their original position. 10 repetitions are performed, the number of approaches is three.

Pull-up

This exercise is indispensable in the basic Workout training program, since it not only provides an increase in the width of the back in a short time, but also relieves tension in the spine.

To perform the exercise, you should grab the bar of the horizontal bar, your hands are located slightly wider than the shoulder line (if you want to get rid of the load in your hands, you should use gloves).

The legs bend at the knees and cross. Without performing any sudden movements, the body is pulled up.

The final position, the chin is located above the crossbar.

It is lowered to the starting position.

You can also use weights; a special belt is used for these purposes.

Perform 4 approaches as many times as possible.

WHAT WEIGHT TO WORK WITH

To avoid injury, use free weights and weights that you are comfortable with. The main thing is not to stay at one weight for a long time, constantly increase it. Muscles grow only under stress, but you can’t increase weight sharply, add 0.5-1 kg at a time.

For more effective results, expand your program by adding new exercises. Increase the load.

High-quality muscle hypertrophy (muscle growth) occurs not during training, but during rest. Create comfortable conditions for yourself and do not disturb your muscles these days.

Bent-over dumbbell row

Dumbbells are placed on both sides of the horizontal bench. The right leg, bent at the knee, is placed on the bench and tilted forward until the body is parallel to the floor.

With your right hand you should grab the edge of the bench. Take a dumbbell with your left hand, keep your back straight, palm facing inward. This position is considered the starting position.

While exhaling, the dumbbell is gradually raised, the elbow is held next to the body, the body is motionless. At this moment, special attention should be paid to the work of the back muscles.

It is important that it is the back muscles that work, not the arms.

While inhaling, the dumbbell is slowly lowered to its original position. The exercise is performed three times, the number of repetitions is 10 times.

Workout to gain muscle mass for men at home

Is it possible to achieve a beautiful physique at home? It is worth noting right away that achieving this will be more difficult than in the gym, since most people do not have the equipment that is fully available in various fitness centers. In order to progress and gain muscle mass at home, it is advisable to at least have a pair of collapsible dumbbells, with which you can do various basic exercises for the triceps, chest, legs, and so on. But if you don’t have dumbbells, then don’t be upset! The video below shows in detail a training program for home using available tools.

Lunges with dumbbells

You need to stand up straight and take dumbbells in both hands. The right leg takes a step forward, the second leg does not move. As you exhale, you should squat down without bending at the waist and keeping your back straight.

The knee of the right leg should not go forward. It should be placed parallel to the foot. The shin of the front leg is perpendicular to the floor.

After pushing your feet off the floor and exhaling, you need to rise and return to your original position.

Perform 3 approaches, the number of times equal to 10 repetitions.

General recommendations for beginners

Keep a training diary (examples at the link).
The duration of the programs at the initial stage is 1-2 months. The set of exercises should be changed at such intervals. But only if you have stopped progressing as before.
During exercise, increase the load gradually. Don't try to lift heavy weights right away. This will help the body adapt to the conditions of constant weight progression and maintain a positive attitude towards training.
The optimal frequency of classes is 2-3 times a week. Monitor your well-being, do not allow yourself to become overtired. There should be enough rest time between sets.

Before starting the program, you need to pay attention to the following points:

1. Individual scheme. It is necessary to “test” the training in the first 2 weeks, i.e. determine your working weights for each exercise. And identify the option that suits you personally. Then gradually increase the weights a little at each workout.

2. Progression of loads. While maintaining the same volume of exercises (number of repetitions and approaches), and without losing the quality and pace of execution, increase the weight of the equipment.

3. Strict adherence to the plan. Stick to the basic lesson plan. Sometimes you can vary your workouts a little - leave out some exercise, add some exercise, replace it with another, change the number of repetitions and working weights, etc.

Squat with barbell held

Initially, you need to adjust your stance so that the bar is located above your shoulders. The barbell is loaded with a suitable weight. You need to stand under the bar and place it on the back half of your shoulders.

The lower limbs are positioned shoulder-width apart, with the toes turned outward. The head looks straight, and the back is arched in the lumbar region. This is considered the original position.

After inhaling, you should slowly sit down and move your pelvis back.

The squat continues until the top of the thigh reaches the level of the knee joint. Perform 4 sets of 10 times.

Creating a training program for 3 days from these basic exercises will not be difficult.

Nutrition is more than half the success

Training is good, but without proper nutrition, and especially the foods that are on the menu, there is no point in going to the gym to gain weight. Where do you think we get the energy to train and lift tons of pounds in the gym? Of course from food.

The diet must be correct, and the food must be of high quality, fresh and healthy. It is necessary to include vitamins and minerals found in fruits and vegetables in the menu. You need to eat the right proportions of carbohydrates, proteins and fats for your body weight. After all, what you feed your body is what will build it.

Muscle training when gaining weight does not take place in the gym, but in the kitchen.

A growing body definitely needs high-quality protein. After all, we are interested in high-quality muscle mass. This means that protein products must be correct and healthy. Consume poultry, milk, cottage cheese and eggs, fish, which are irreplaceable sources of protein foods. Proper nutrition plus an effective weight training program will certainly give results.

Tags: Mass training program, mass training, mass gain

Author: ForceMan from 08/28/2015, 03:11