Athletic trainers are often asked how to build muscle in general and thin people in particular. For this, special training complexes of exercises have been developed . If you have a lean physique, it will be even easier to achieve the desired result, because you do not need to work on burning fat. This article describes an approximate 3-day training program.
Beginners Memo
To obtain the most effective and, no less important, safe result of the exercises, the correct organization of the training process is absolutely necessary. Very often, beginners can’t wait to see themselves in a renewed body as soon as possible, so they begin to conduct training 3 times a day, neglect safety rules and overzealous with classes. As a result, instead of pleasure and the desired effect, injuries, sprains and disappointments are received.
Motivation
Human nature is created in such a way that in order to fulfill a task that requires a long-term expenditure of energy, people need motivation. Otherwise, the ardor cools quickly. A training program for 3 days a week also falls into the list of such tasks. For sports, the following can be recommended. It is necessary to create a table in which you will weekly enter the results of measurements of body parameters. The starting point will be the dimensions taken before the start of training. It should be remembered that any significant changes will be visible only after classes for about three months.
How to do exercises
For the right pace of training for beginners, the classic combination is recommended - 3 days of hard training per week involving all muscle groups. At this intensity, the body will have time to pump up and recover. The bunch is called the term “split” - a training plan for 3 days. Split involves performing exercises in three sets of eight to ten repetitions with three-minute pauses between sets. Before the start of classes, a fifteen-minute warm-up is required, and after it the pumping - the first exercise from the complex is repeated twenty times with a small weight to warm up and rush the blood to the muscles. The following items are already carried out with a working scale. The duration of the training should not be more than one and a half hours.
Program duration
As a rule, to get the maximum effect, a training program for 3 days is developed with a progressive forward movement. This means that a certain set of exercises is performed within two months, and then the program needs to be changed. This is necessary to avoid getting used to the muscles of a constant type of stress, which will lead to a slowdown or stop the development of muscle mass.
Muscle recovery
The concept of muscle recovery includes not only the renewal of energy reserves, but also the restoration of their cells. To conduct effective classes by athletes, two rules are used:
- one muscle group trains one day a week;
- the pause between workouts is from 48 to 96 hours.
Such a break allows the body to develop glycogen to replenish the spent reserves. Cell restoration occurs within about two weeks - it depends on the characteristics of the body. The training program for 3 days a week provides not only intensive classes, but also a good rest.
Proper nutrition
The main factor, without which it is impossible to get even small noticeable results, is a properly organized diet. The 3-day training program provides for exact adherence to nutritional recommendations, which ensures approximately 70 percent success rate. General requirements - eliminate fatty, sweet, fried, flour and drink more fluids.
Thin menu
An approximate diet for thin people can be offered as follows:
- For breakfast, eat a couple of boiled eggs, oatmeal or buckwheat, whole grain bread and juice.
- Lunch may consist of fruits or vegetables and a protein shake.
- Lunch should consist of a meat or fish dish with rice or potato garnish.
- At midday, you can repeat the option of a second breakfast.
- For dinner, you need to eat a meat dish with rice or potatoes and juice.
- Half an hour before bedtime, you need to eat cottage cheese and drink a glass of protein shake.
As you can see, the menu for thin people is hard to call a diet, rather, it is a kind of diet for achieving the result of sports training. Nutrition tips, like a 3-day weekly workout program, must be followed strictly.
What we will train
The main muscle groups involved in the three-day classic split are:
- deltoid muscles
- caviar
- triceps
- chest muscles
- forearm
- back muscles
- press,
- hips (quadriceps),
- biceps.
Training for thin people in order to build muscle - this is the so-called “weight program”, 3 days a week are divided into classes with different muscle groups.
The main exercises used in training
To train your chest muscles , you can recommend the following:
- A good basic exercise is the bench press dumbbells. They uniformly load the pectoral muscles and are well suited for beginners.
- To work out the upper pectoral muscles, the bench press on an inclined plane is ideal. When performing it, you can alternate the barbell and dumbbells.
- One of the best exercises for pumping the lower thoracic area are the back presses on an inclined bench.
- For a good drawing and giving volume to the lower chest, push-ups on the bars are suitable.
- A good stretch of the muscles are simple push-ups.
For exercises with back muscles, such trainings are suitable:
- One of the most effective for the broadest muscles is considered to be rod traction in the tilted position of the body.
- For the development of the same muscles, it is also worth including a wide grip pull-up in the training program. For those who are able to perform more than a dozen repetitions, you can add additional weights.
- Also, the back traction of the vertical block to the chest will work perfectly.
The following exercises are recommended for training thigh muscles:
- Best for this purpose is a squat with a barbell. If this exercise is performed correctly, the hips should be parallel to the floor in the extreme position. It works well on quadriceps and increases leg weight.
- For the development of biceps, the thighs and quadriceps perform deep lunges with weights.
- For deep work of the back muscles of the thigh , bending of the legs is done on the simulator.
Performing biceps exercises:
- A general developmental exercise for this muscle group is lifting the bar for biceps. For proper execution, the legs are placed shoulder width apart, the same distance is taken to grip the bar. Lower the projectile carefully so that there is no pain. At first, tension in the forearms will be felt.
- "Peak" muscles create dumbbell lifts for biceps on an inclined bench. This exercise is considered the most effective when performed regularly.
- For a variety of workouts, pull-backs can be used .
The following exercises are recommended to shape the deltoid muscles:
- The best in this form is the barbell press behind the head.
- To give the muscles different loads, you can use the barbell presses in a standing position.
- For a deeper study of the deltoid muscles of the shoulder, the dumbbell presses in the sitting position are perfect.
- The final exercise in the shoulder series can be lifts wide across the sides of the arms with dumbbells.
For training the abdominal muscles, the following complex should be performed:
- The main exercise is twisting while lying down. It can be performed both on a flat and on an inclined surface.
- In order not to spoil the waist, oblique twisting is recommended.
- To stimulate the lower press, leg lifts will be effective.
Shaping the forearms will help these exercises:
- To give good volume to this muscle group, bending the arms with a barbell in the wrists is suitable.
- The reverse side of the forearm will work when bending the arms in the wrists with a bar taken by a reverse grip.
To develop calf muscles, it is enough to rise on socks while sitting or standing, with the use of weights.
To pump the trapezius muscles, such an exercise as shrubs is used - lifting the shoulders with the presence of weights in the hands. It can be performed with dumbbells, and with a barbell. Shells during execution can be held both in front and behind. When the shoulders are in the uppermost position, it is necessary to pause before lowering. Exercise should be performed without making shoulders in a circular motion.
Beginner Program
The training program for 3 days a week consists of two splits, which must be alternated weekly.
Split No. 1
Monday - training chest, triceps, press:
- bench presses lying on the bench;
- French bench presses
- narrow grip bar presses;
- dumbbell presses lying or sitting on an inclined bench;
- twisting the body lying on a bench.
Wednesday - the work of the back, biceps, forearms, press:
- traction horizontal block;
- rod traction in an inclined position of the body;
- body pulls, arms wide apart;
- lifting the bar for biceps;
- bending the wrists with a barbell;
- straight leg raises.
Friday - exercises for the legs and deltoid muscles:
- squats;
- leg extension while lying on the simulator;
- lifting on socks with a barbell;
- dumbbell presses in a sitting position;
- bench presses sitting behind the head;
- rises wide across the sides of the arms with dumbbells;
- twisting in a block.
Split number 2
Monday - training chest, triceps, the press:
- dumbbell presses lying on the bench;
- bench presses on an inclined plane;
- mixing hands on the simulator;
- push-ups on the uneven bars (elbows along the body);
- triceps press in the vertical block;
- straight leg raises.
Wednesday - back, biceps, forearms, abs:
- thrust to the chest of the vertical block in the position "wide grip";
- traction of one dumbbell by hand;
- lifting dumbbells for biceps while sitting;
- bending the arms with a barbell in the wrists, reverse grip;
- twisting in a block.
Friday - legs and deltas:
- leg press;
- deadlift;
- bending the legs in the simulator;
- raising legs on socks while sitting;
- bench presses standing;
- sitting dumbbell presses;
- tumbling dumbbells;
- straight leg raises.
In exercises where heavy shells are used, the presence of an insurance partner is desirable.
For those who want to lose weight and girls
This complex is universal and can be used as a workout program for 3 days a week for weight loss. In this case, exercises are performed with small weights and short breaks between sets. The diet should include more protein foods, drink up to three liters of fluid per day, the last evening meal - no later than three hours before bedtime. Sleep to restore strength should have a duration of at least seven hours.
The 3-day workout program for a girl is slightly different due to the characteristics of the female body. The exercises remain the same, but the number of sets increases to 5, and the repetitions - up to 15, the break between sets - for 30 seconds. In the first half of the female cycle, maximum loads are used, in the second they are slightly reduced.