For beginners and people who return to the hall after a long break, the best job is to work on all the major muscle groups in one session. As practice shows, at the first trainings one should not take big weights, since muscles and ligaments are not yet ready for such loads, so it is worthwhile to choose a comfortable weight for the exercise.
When training the whole body (this type of training is also called “full-body”) in young athletes, the muscles respond to even a small amount of work done, so in the near future it makes no sense to separate the training of large muscle groups on individual days, as happens when using split -system.
Read the article about 5 most common beginner’s mistakes in the gym.
For the normal whole body training in one session, it is best to use one, sometimes two, basic exercises for one particular muscle group. Since the muscles of the beginners are not yet adapted to high loads, fatigue will come much faster than for the more prepared people, so the total number of exercises should not exceed 8-12, which will load almost all the big muscles in one session.
Training on the “full-body” system will look like this:
|An exercise||Number of Sets||Number of repetitions|
|Bench Press Bench Press||3||10|
|Thrust of vertical block||3||10|
|Bench Press Rod||3||10|
|It traps the triceps block||3||10|
|Lifting the bar to the bicep||3||10|
|Leg bending in the simulator||3||10|
|Rise to socks||3||10-12|
These 10 exercises are performed in three approaches, which gives a total of 30 repetitions. Training sessions 2-3 times a week are best. It is not necessary to attend classes if there is muscle pain even after two days of rest. The main goal of the full-body training is the adaptation of the muscles to the loads when working with weights and the study of the correct technique of performing the exercises. After some time with this type of training, there will be an increase in strength in specific exercises.
After 1-2 months, as soon as the muscles become accustomed to the loads, as well as the strengthening of ligaments and joints, one should move on to the system of separation of muscle groups (split-training). With this type of training program only a certain group of muscles will be exposed to the load in one session. It is recommended to have 3 workouts per week. After each workout, depending on the degree of recovery, do 1-2 days of rest.
Exemplary training will look like this:
Workout 1. Chest, back, shoulders, calves
- Bench press bars: 3-10,8,6
- Press the bar on an incline bench: 3-10,8,6
- Pulling up a wide grip: 3-10,8,6
- Thrust rod inclination: 3-10,8,6
- Press of the bar standing: 3-10,8,6
- Thrust rod to chin: 3-10,8,6
- Ascending to socks: 3-12-15
Exercise 2. Legs, triceps, biceps, press
- Lifting the legs in the hang: 2-15
- Raising the trunk on the bench for the press: 2-15
- Squats with a barbell on the shoulders: 3-10,8,6
- Foot press: 3-10,8,8
- Leg bending in the simulator: 3-10,8,8
- Static traction on straight legs: 3-10,8,6
- Trap the block of triceps: 3-10
- Push-ups on the uneven bars: 2-8-10
- Lifting the bar to the biceps: 3-10
In split training, several exercises are performed on one muscle group or muscle – this makes it possible to load individual muscle areas from different angles and is an additional stimulus for growth. For example, for the muscles of the chest can be used as a standard bench press, and a press on the back of the inclined bench or in the simulator of Smith. The increase in the number of exercises and, accordingly, the amount of work performed leads to the fact that it is necessary to separate the training of muscle groups on individual days.
At the first training on the split-system, it is better to use three trainings. When the muscles become stronger and more enduring, you can increase the number of trainings to 4. This will look like this:
- Monday – training 1
- Tuesday – Training 2
- Wednesday – rest
- Thursday – training 1
- Friday – training 2
- Saturday, Sunday – rest.
To increase the intensity of the workout, you should use weight gain in exercises, entrainment of their quantity or reduction of rest between approaches. To increase motivation and better track the results of training, you should keep a training diary, periodically make body measurements and photographs.