Strength training program for men will allow you to build muscle, speed up the metabolic process and increase the amount of testosterone in the body. Power loads for women transform their body, giving it harmony and tone to the muscles of the legs, arms, abdomen and buttocks.
Basic concepts of strength training
Strength training is a training plan for athletes of varying degrees of physical fitness, who need to use cycling in the training process to overcome the “plateau” and the subsequent progression of the loads. For beginners, it is recommended to use the classic version of training for 5 sets of 5 repetitions with a gradual progression of the loads.
Strength training obliges the athlete to strictly observe the regime of the day. Firstly, proper rest and sleep for at least 8 hours and proper and balanced nutrition to enrich the body with energy. Secondly, conducting training at the maximum permissible capabilities of your body, and at the same time conducting the recovery process at the proper level.
Fundamental conditions for strength training
In order to successfully achieve the result from training and to prevent injury during their conduct, you should adhere to the generally accepted conditions for conducting strength training.
Strength Training Rules:
- A thorough warm-up before training will prepare the muscles for strength training and protect against the appearance of injuries. Power workout should be carried out using a bar or dumbbells.
- Holding a hitch at the end of a strength training, which allows you to liberate muscle fibers, joints and ligaments.
- Stretching is recommended not only after, but also during the training. Classes on extra-training days by stretching will contribute to muscle hypertrophy, preparing them for the next power load.
- Prioritization in strength training will allow you to work out that muscle group, which should be given more attention.
- Selection of ancillary exercises. It is very important to work out those muscles that do not get enough exercise when doing basic exercises.
Basic Strength Training Program
The strength training program adheres to the main goal of developing muscle strength and their endurance. But when performing exercises with weights, a process of muscle building and giving them a relief spontaneously occurs.
The basic program for strength training is recommended to be made with the help of a highly qualified trainer. An individual basic program, drawn up by a specialist, as soon as possible will allow you to go to the next stage of preparation, with a lot of workload.
The basic principle for building strength used in the basic program is to lift the maximum permissible heavy weight with long breaks between sets.
Program outline. The frequency of training is 2 - 3 per week. The total number of workouts for the entire cycle is 20 times. The number of approaches and repetitions should not exceed 3 to 12. Rest between exercises should be at least 2 minutes.
The main exercises are squats, bench press, pulling up, deadlift, working with dumbbells, the upper draft on Smith's simulator, the pull on the belt on the lower block.
Basic exercises will help give the muscles strength and prepare them for more serious power loads.
Power loads for beginners
Strength training program for beginners provides for the creation and strengthening of the functional basis of the body.
Beginner Training Principles:
- Classes every other day.
- Work with the muscles of the whole body.
- The average degree of physical activity.
- Basic exercises, with minimal use of isolating.
- A set of exercises is made up of no more than 5 types.
- Gradual and uniform increase in loads.
- The correct implementation of the exercise technique.
- Carrying out warm-ups and stretching.
Power complex for beginners.
- Twisting for the press - 2 sets of 20-35 times.
- Hyperextension - 3 sets of 20 times.
- Squats with a barbell on the shoulders - 2 sets of 25 times.
- Bench press - 3 sets of 15 repetitions.
- The thrust of the vertical block to the chest - 4 sets of 10 to 12 times.
- Bench vertical sitting - 3 sets of 20 repetitions.
Proper exercise will help you build muscle and strength. Further, a gradual increase in working weight with a decrease in repetitions is possible.
Strength training program for men
Ideal for men from 20 to 30 years old with good genetics and physical fitness. This program uses only basic exercises that provide the body with the strongest stress necessary to stimulate the growth of muscle tissue.
The strength training program for men provides for the study of all muscle groups in three separate workouts, with a frequency of their conduct every other day.
The main emphasis is on the load of large muscle groups using basic exercises. Muscle hypertrophy during exercise contributes to an increase in strength.
The recovery period between sets should last no more than one and a half seconds, depending on strength exercises.
The strength training program consists of exercises, the implementation of which is provided for at least 4 months.
Monday.
- Squats - 6 sets of 12 times.
- Deadlift - 5 sets of 10 reps.
- Flexion and extension of the legs in the simulator - 7 sets of 10 times.
- Twisting - 2-3 sets to failure.
Wednesday.
- Pulling - 5 sets of 20 times
- Rod draft in the slope to the belt - 8 sets of 10 repetitions.
- Army bench press - 4 sets of 12 times.
- The pull of the bar to the chin - 6 sets of 10 times.
Friday.
- Bench press, lying on an inclined bench - 7 sets of 12 repetitions.
- Push-ups on the bars - 6 sets of 10 repetitions.
- Twisting - 3 sets to failure.
- Lifting the bar for biceps - 5 sets of 12 times.
Experts advise recording daily results in the training diary. This will allow you to monitor the increase in working weight, which, in turn, will increase the effectiveness of training.
Strength training program for women
Strength training for girls is the only way to create a slim and fit female figure. A properly designed strength training program for women will improve the female body, and, if necessary, will help create a bodybuilder's body.
The main goal of women's training is aimed at accelerating metabolic processes in the body. The effectiveness of strength training is indicated by the presence of muscle pain. Therefore, the frequency of training 3 times a week is the most suitable for the restoration of muscle tissue in the female body.
A lot depends on the correct cycling, the use of which involves strength training for girls. The strength training program consists of loads that alternate with each other.
Experts recommend starting the training process with a pump-regime, which contributes to a significant formation of lactic acid in the muscles. This mode will prepare the energy exchange in the muscles and the joint-ligamentous apparatus for further power loads. Its duration should not exceed 2 months. The next stage of semi-strength training is recommended in the full body system.
The basic rules for conducting strength training for women:
- The number of repetitions is from 8 to 20.
- Separation of workouts into splits and the subsequent development of muscles (upper and lower bodies, pectoral muscles and shoulders, legs and small muscle groups).
- The frequency of the training process is two to three times in seven days.
- Once a week, carrying out cardio training of low intensity.
The strength training program for women should be carried out strictly according to plan and with a gradual and uniform increase in load.
The plan of strength training for girls with constant implementation can go to the superset system.
Weight Training Strength Program
The strength training program for weight loss provides a set of exercises, the implementation of which will help to overcome excess weight and reduce volume. Also, if you have bulk muscle mass, it is possible to give muscle relief when performing exercises to dry the body.
Getting to the exercises, you need to choose the working weight for yourself, draw up a program and buy a gym membership.
It is recommended to use dumbbells at the initial stage, then weights the working weight of the weights and in the final period use the barbell.
A set of exercises for weight loss :
- Squats with a barbell on the shoulders 4x20.
- Lifting the torso on an inclined bench 3x20.
- Deadlift 2x10.
- Bench press lying narrow grip 3x25.
- Rod draft in an inclination to a belt 320.
- Lifting the bar for biceps 4x15.
- Lifting dumbbells in 3x25 reversal.
To accelerate the process of losing weight is possible due to proper nutrition. The diet of a losing weight person should consist of low-calorie foods. It is possible to give muscle relief when eating foods low in carbohydrates.
Drinking water should be more than 2 liters. It is especially important to drink up to one liter of pure water during training. This regimen will speed up metabolic processes in the body, and this, in turn, will help reduce the amount of subcutaneous fat and overcome excess weight or give relief to muscle fibers.
Strength training at home
Very often, due to lack of money, people can’t attend gyms and, moreover, use the services of a personal trainer. But do not despair, it is possible to play sports under any conditions, the main thing is to have a desire. At home, there are a number of advantages, so it's time to start shaping a beautiful body.
The strength training program at home is developed on the basis of using the weight of the whole body. The use of dumbbells, a kettlebell, an expander, and, if available, a barbell is recommended.
The program of power loads at home provides for the principle of circular training using a small working weight, medium intensity and minimal rest between sets. All exercises are performed one after another in one set, with the passage of 3-4 cycles.
Basic exercises:
- Incomplete squats with dumbbell bench press up.
- Dumbbell pull with one hand to the abdominals.
- Alternating lunges in the leg in the back direction with weights.
- Lifting dumbbells to the sides in an incline.
- Deadlift with dumbbells (if there is no bar).
- Push-ups from the floor with extra weight.
- Cross legs while lying down.
- Press exercises.
Such a strength training program at home, without requiring complex exercise machines, will allow you to always have a toned and beautiful body.
An ideal option would be to have a power multifunctional simulator at home . Its use makes it possible to develop muscles in isolation and comprehensively. But this is only for the happy owners of such a miracle at home.
Physical exercises on the weight training bench
The training program on the weight trainer should be created individually and taking into account what result the person wants to achieve. The goal can be different: lose extra pounds, maintain shape or increase the volume and strength of muscle mass. The duration and intensity of power loads depends on the desired end result.
A set of exercises on the simulator.
- Hand press.
- Weighted Squats on Smith Trainer.
- Leg press.
- Work on a block simulator.
- Head pull.
These are exercises with which it is possible to work out all muscle groups. Adjust the number of repetitions and the weight of the working weight gradually and smoothly.
Principles of Strength Training for Boxers
Weight control, the development of speed characteristics, an increase in impact force, the development of endurance and dynamics - all this will help boxers achieve strength training.
The strength training program for boxers is based on the following principles:
- The minimum rest time between sets is no more than 30 seconds.
- Versatile load using several multi-joint exercises in one set.
- Integrated use of various training techniques.
- Be sure to carry out a warm-up before training and a hitch after at the highest level.
- Carrying out stretching exercises and flexibility after each set of exercises.
- The use of specialized strength exercises;
- Regularity in changing the training system.
For boxers, the main work falls on the extensor muscles of the arms, delta, and abdominal muscles, legs, and back. The regularity of exercise with weights contributes not only to their development, but also increases their strength and endurance.
A properly designed strength training program uses alternation in pumping individual muscle groups, which, in turn, contributes to their development. It can be jerking, pushing the bar, shot put, ball, etc.
The frequency of strength training with maximum weights should not exceed twice a week. It is very important for a boxer to recover from this type of training.
Power training program for powerlifting
Strength training for a powerlifter is aimed at increasing the effectiveness in three basic exercises:
- bench press;
- deadlift;
- squats.
The remaining initial exercises are performed solely on the residual principle. Any exercises performed by a powerlifter are always aimed at developing strength. The power training program for powerlifting includes exercises to increase strength and endurance for more successful resistance to the statistical load in the main exercises. Strength training in most cases are separate. This means that all three exercises are not performed in one visit to the hall. As an exception, it is possible to use any two exercises for power loads.
The basic rules of the program:
- The frequency of training 3-4 times a week.
- The number of sets with a working weight of not more than 3.
- Periodization of loads.
- Work with the maximum allowable weight for lifting.
- Repetitions for a press should not exceed 2 to 6, squats and deadlift - no more than 5 times.
The main task of the athlete is to gradually increase the intensity of the training and increase the tonnage of the raised weights.
Sample program
Monday: squat with a barbell on the shoulders, bench press lying with a narrow grip, tilts with a barbell on the shoulder girdle, hyperextension without weight.
Wednesday: deadlift, pull-up, twisting in the Roman chair, rod pull on straight legs.
Friday: push-ups on parallel bars, squatting with a barbell on the chest, bench press lying, hyperextension without weights.
Do not forget about the recovery process for muscle mass. To improve the result and recovery, the use of sports nutrition is recommended.
Strength Training Nutrition Basics
The effectiveness of strength training directly depends not only on the quality and proper performance of the exercises, but also on the quality of your nutrition.
Being in such a training mode, you should eat a large amount of proper food with a harmonious balance of all nutrients to enrich the body with energy and nutrients.
Nutrition rules
An hour before training, you need to eat. You should never practice on an empty stomach.
After a strength training for 40 minutes, you should take protein-containing foods.
The regularity of food intake should be no more than 5 times a day, taking into account light, fortified snacks.
A very important aspect is strict adherence to diet. So you help the body get used to constancy, while establishing all the processes in it.
Sports nutrition during strength training
The use of special sports supplements during the training process contributes to a quick recovery and improves the efficiency of classes.
General recommendations for sports supplements
Before starting strength training, it is recommended to use arginine and glutamine, which will contribute to the flow of blood to the muscles. Application is recommended on an empty stomach 1 hour before training.
Just before the start of the training, it will be rational to drink whey protein in combination with slow carbohydrates and creatine.
After completing the last exercise, glutamine with leucine should be taken to stimulate muscle growth.
An hour after training, it is advisable to use whey protein with creatine and rapidly absorbed carbohydrates.
Observing such a technique of sports supplements, you can be 100% sure that strength training will bring you maximum results in the shortest possible time.