Training 2 times a week. Training program for beginners in the gym

The hardest thing for a beginner in the gym is to get started. Ignorance of the technique and the most successful combinations of exercises, lack of a habit of playing sports - these are the main difficulties faced by a novice athlete. In fact, everything is not as complicated as it seems and, training twice a week, after a few months you can change the body beyond recognition.

Where to begin?

You need to prepare in advance for regular visits to training 2 times a week and the appearance of sports in life. Before coming to the hall, it is important to pay attention to:

1. Motivation. You need to find sources of inspiration for the successful start of the training process and things that will motivate after some time.
2. Setting goals. If you know exactly what you want, it is easier to determine the methods for achieving the desired.
3. Training schedule. Between classes, breaks of 1 to 3 days are needed so that the muscles have time to recover.
4. Clothing and shoes. The sports uniform should be comfortable and made of natural or moisture-absorbing fabrics. It must not be too cramped. Sneakers should be chosen light, to train in rubber slippers, barefoot or in other unsuitable shoes is not only inconvenient, but also traumatic.
5. Nutrition. The result depends on training by only 20% - they allow you to develop lagging muscles, change the proportions and partially get rid of the fat layer. But the remaining 80% of the transformation efforts should be devoted to nutrition: eliminate food waste, eat fractionally, properly distribute proteins, fats and carbohydrates.

General recommendations

Training in the beginner's hall will give the desired result if a person follows simple rules:

1. Exercise regularly.
2. Drink during exercise. This is necessary to replenish water reserves that are intensively consumed during intense loads. Dehydration is fraught with a failure of metabolic processes and poor health.
3. Until the beginner masters the correct technique, it is necessary to carry out exercises under the guidance of a coach.
4. Beginners should focus on the trajectory of movement and posture, and not on a working balance. The first weeks you can do without weighting or with minimal weight.
5. Between classes, you need to take a break of 1-3 days to restore muscle.
6. Workouts 2 times a week should be planned so that one day is devoted to the lower body, and the second to the upper.
7. It is most productive to combine cardio and power loads within a single workout.
8. If the training took place after lunch, but before dinner, then it is important to eat after it, even if it ended late. The best options for eating in this case will be boiled meat or fish, low-fat cottage cheese, egg whites.
9. Before each workout, it is necessary to do a warm-up for the joints, performing accurate circular movements. After it, warm up the muscles on a cardio simulator or using cardio exercises.
10. After training, stretch the muscles to reduce pain from krepatura.
11. Separately devoting training to the muscles of the abdomen and arms is not necessary, you can download the press at the end of each lesson, and exercises for biceps and triceps can be included in the training program for the upper body.
12. Change training patterns. It is allowed to perform different exercises for a specific part of the body every week. The body quickly adapts to the same workouts, the effect of them decreases.

If the goal is to lose weight

A training program for beginners in the gym to reduce weight should include cardio workouts and strength training. Weight loss training options:

1. Circular. They are considered the most effective for fat burning. The essence of the technique is to perform various exercises in a circle without rest between them. At the end of each lap is a cardio load. The break between circles lasts up to 2 minutes, at this time it is advisable to walk slowly, breathe deeply and drink water in small sips. A circle can consist of exercises only on the bottom / top of the body or from alternating loads on the bottom and top.
2. Supersets. The essence of this training is the alternation of two exercises in one approach. There is no break between exercises, and between sets - up to 1 minute. The most effective are considered supersets for loading muscle antagonists.
3. Trisets are mini circles consisting of three exercises for muscle groups that are nearby.

More recently, one of the most effective exercises was considered cardio. But modern approaches to fitness consist in combining cardio and strength training.

This is justified by the physiological characteristics of the body: for 40 - 50 minutes of a power load, the energy reserves supplied with carbohydrate food are spent, and then adipose tissue is consumed.

Weight Loss Workout Program Example

The program of circular training 2 times a week for intensive fat burning can look like this:

Superset Training Program Example

The best combinations of trisets during training in the hall for beginners are:

• For the back: rod pull in tilt + horizontal + vertical pull in the simulator.
• For pectoral muscles: barbell or dumbbell press + dumbbell wiring + push-ups from the floor.
• For legs: leg press + leg extension sitting + sumo deadlift, squats + Romanian deadlift + leg flexion in the simulator lying, lunges + leg backward + sumo deadlift.

The best combinations of trisets during training in the hall for beginners are:

• For the back: rod pull in tilt + horizontal + vertical pull in the simulator.
• For pectoral muscles: barbell or dumbbell press + dumbbell wiring + push-ups from the floor.
• For legs: leg press + leg extension sitting + sumo deadlift, squats + Romanian deadlift + leg flexion in the simulator lying, lunges + leg backward + sumo deadlift.

If the goal is to gain weight

Training 2 times a week for mass will yield results if:

• an exercise technique has been developed and a person can increase the weight of the projectile;
• a strict diet is observed with the use of the required amount of protein.

The essence of training for mass gain is to perform one exercise of 3-5 approaches with rest up to one minute between them. It is necessary to work with weighting materials, their weight should be maximum, but so that the technique of movements is correct. The number of repetitions is to failure, on average it is 12-15 times for men and 15-20 times for women.

Training on the technique of supersets and trisets is also effective for gaining mass if you perform them with large weights.

Cardio loads at the end of a workout are not required in this case.

The issue of gaining muscle mass is more relevant for men, an example of a training program 2 times a week to increase volumes is shown in the video.

Weight Training Exercise Example

The training program in the gym 2 times a week in order to gain muscle mass can be this:

Exercise technique

To train 2 times a week to achieve the desired results, it is fundamentally important to do the exercises correctly. The technique of the most complex of them is described below.

Hyperextension:

1. Adjust the height of the simulator in height.
2. Place your feet completely on the platform under the roller.
3. Lean forward with a flat back, fix at the lowest point for a second.
4. Slowly rise up, working the muscles of the buttocks and lower back, the back should remain straight.

Classic squats:

1. Put your legs a little narrower than shoulder width.
2. Position the bar on the top of the trapezoid so that the neck is in the center of the trapezoid, grasp her arms at the same distance from the neck.
3. With a flat back, slowly squat with a flat back, pulling the pelvis back and tilting your back slightly forward. The hips at the bottom should be parallel to the floor, and a right angle should be formed at the knees. The feet should not be torn off the floor, and the knees should not bend inward or form an acute angle.
4. Lock at low point for a second.
5. Without jerking back to its original position, the back during the rise should be straight.

Classic deadlift:

1. Put your legs a little narrower than shoulder width.
2. Grasp the bar so that your arms are at the same distance from the ends of the bar, and your legs fit between them when tilted.
3. Lower the bar with a straight back, bending the legs at the knees.
4. With a straight back, raise the bar and straighten up.

Lunges:

1. Take dumbbells, get straight.
2. Take a wide step forward, sit down until the knee touches the rear foot of the floor. The load should be on the gluteus muscle and biceps of the thigh of the hind leg to a greater extent and to a lesser extent on the quadriceps of the front leg. A right angle should be formed in the knees of both legs.
3. Return to the starting position, repeat the attack on the second leg.

Inclined rod pull:

1. Put your legs a little narrower than shoulder width, bend them slightly in the knees.
2. Lean forward, keeping your back straight, remove the bar from the block.
3. Pull the bar to the lower abdomen.
4. Return to starting position without jerking.

Bench Press:

1. It’s convenient to lie on a bench: the head should lie completely on it.
2. Remove the rod from the support, the brushes should be at the same distance from each other from its center.
3. Lower the barbell to the upper chest, elbows should be directed to the sides, and the shoulder parallel to the floor at the lowest point.
4. Slowly raise the bar up, straightening your elbows.

French Dumbbell Bench Sitting:

1. To sit on a bench with a straight back, take the weighting material over your head with your arms extended upward so that it is behind your head.
2. Lower the dumbbell behind the back of the head, the elbows with this movement should be fixed (not to get apart), and the shoulders are parallel to each other.

T-rod pull:

1. Spread legs slightly narrower than shoulder width.
2. Lean forward with the body, the back should be straight, not bend or bend.
3. Pull the barbell to the lower abdomen.
4. Lower the bar until the arms are fully extended.

Is it enough twice a week?

The ideal number of workouts is 3 to 4 per week. But doing 2 times, it is quite possible to achieve the desired goals, if:

• exercise regularly;
• follow the necessary diet;
• observe a healthy sleep regimen for a full recovery;
• do the exercises correctly;
• competently draw up a training plan, using the recommendations of the coach.

Video

Another example of a training program for women in the gym is shown in the following video. These exercises can be taken as a basis.

Training in the gym 2 times a week will allow you to see and feel significant changes in just 2 months. But it is important to remember the diet necessary for achieving the goal and proper skin care.