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How to make a training program? All the subtleties and secrets

Good day, dear lovers of fitness and bodybuilding! Strategic issues of competent construction of the training process are no less important than tactical ones of the pumping subject, but often much less attention is paid to them. For the most part, this is due to the fact that few people know how to draw up a training program, what principles should be adhered to and what should be based on.

We have to answer these questions today, so we are asking your favors to our hut, we are starting.

How to create a training program: where to start?

As you know, without effective tactics and strategies, it is impossible to achieve effective combat operations. If you put this idea on the rails of bodybuilding, then tons of single exercises, performed even on 100% ideally still give little, because are disparate body movements for pulling glands. In order for the athlete to get the most out of his actions, he needs to learn such wisdom - how to draw up a training program. This occupation, at first glance, may seem like a simple undertaking, because there are tons of training programs from star athletes, take them, do it and you will achieve the same results. However, this is not the case. There are many programs, but not the fact that they (in their original interpretation) will work for you.

In general, if you look at the typical occupants of the gym, you get the feeling of deja vu. Those. people most often perform the same exercises from training to training, and from year to year they wonder why their muscles do not grow. Everything is very simple, firstly, the athlete is already used to train like that, he does not need to bother about this or that exercise, he just comes and the brain automatically runs the body through all the simulators. Those. You, in principle, can even not take any part, the “head” will execute the entire program for you and inform you of its completion.

Secondly, very often the athlete has a trite lack of theoretical knowledge in drawing up a training program, because he has no time to read books on bodybuilding. Well, in the third (and maybe this is the most important thing) - laziness. As my university teacher said: “Why change something, if everything works like that”. And really, why? After all, there is some kind of malomal result, which means that the program works and why “rock the boat” unnecessarily.

This is about the reasons, if you dig a little deeper and sideways, then, of course, this is not an easy task, you need to have the necessary baggage of your own knowledge or to get the support of a qualified trainer-instructor, or at worst - Skype Schwarzenegger, so that the latter gave you a couple of good advice. By the way, it is worth saying that all the stars of bodybuilding spent a lot of energy, energy and, most importantly, time, in order to create their personal program. After all, it would seem, well, why there, the biceps became a little more convex and spherical, but this “little” can cost the bodybuilder more than one month of hard training and combinations of various training techniques.

How to create a training program: three approaches

There are three approaches to preparing training programs (conditionally). The first I call is the “correct” method, i.e. everything is compiled according to certain rules and it turns out such a general program that is suitable for most trainees in the halls. The second approach is to take as a standard, cliche, template an existing program of a star bodybuilder and work purely on it, without any deviations. There is also a third method - we can say that it is the most advanced, but comes with training experience and accumulated experience, I call it “experimental design”.

Here we will talk about them further.

As in any sport, bodybuilding has a foundation, i.e. training principles, techniques and programs on which he stands. In particular, Bill Star's schemes can be attributed to the basic training programs - 5x5 or 6x6. We can say that this is the necessary minimum that should be practiced by any beginner in the gym. It consists in the fact that the athlete performs multi-joint basic exercises according to the scheme 5 replays in 5 approaches.

Weight weights in the schemes 5x5 or 6x6 gradually increasing. Let's say you started a week with a working weight of 10 kg, next week you are already performing a session with 11 kg, etc.

How to make a training program according to the rules

I think you already realized that there is no ideal program that would suit everyone and everything. Therefore, in order to compile it correctly, it is necessary:

We can say that without a goal you will never achieve the result. Therefore, first of all, it is necessary to decide on your “Wishlist”, i.e. what do you expect from training: just want to lose weight and slightly adjust your figure or pump up the biggest shoulders and arms. Write down how you see yourself in six months, a year, two of your classes in the hall.

In addition to the “generally blurry” goals, set more specific ones: lose weight by your birthday on 10 kg Closing the “trifle” and getting the first positive result, you will want to move on and set more ambitious goals.

  • Take into account your parameters and OFP

Many beginners with great agility begin to study, not paying any attention to the functional readiness of the body and its general physical preparation. Here it is necessary to remember the golden rule, which sounds like this - do no harm! Do not exhaust yourself with jogging 10-15 minutes, if your weight is a three-digit number, or do twisting on a press in the Roman chair, if you have significant excess fat in the abdominal region of the abdomen.

When drawing up a training program, it is necessary to take into account not only your metric: gender, weight and height, but also age, body type, chronic sores.

  • Be attentive to the workout before training

When you put all your thoughts in order and completed the first two points, you need to move on to the practical part. And you should start with the selection of optimal exercises for warming up. Here everything again depends on the nature of the training, if you are more focused on “ballast dumping”, then 8-10 minutes of aerobic exercise will suit you perfectly. If the training is basic-strength, to work out the muscles - then the implementation of the basic exercises in the “idle” (without additional burden) is your type.

  • Determine the frequency and duration of loads

We can say that this is the second most important parameter (after goals), which you need to determine. Indeed, your visual results depend on the frequency of training. Get yourself a training diary and write down the days and duration of classes there. Decide for yourself what you are willing to sacrifice to achieve your goal. Maybe it will be a refusal from gatherings with friends and the allocation of free time for training, maybe something else. In general, prioritize and write down on which days and for how many minutes you will be “scumbling” in the hall.

Also pay attention to your body's ability to recover. How many days do you have enough to replenish strength after a hard workout? This is often 1-2 days, if this process takes longer for you, then either change the frequency or “play around” with the load.

  • Planning the workout itself

We can say that all the previous stages were preparatory, and now it's time to move on to working out the main training scheme. Many people think that a set of exercises is the training program itself, but this is not so, because an integrated approach is needed here.

This means that in addition to choosing a group of exercises, you must plan:

  1. Load level (100%, 80% etc.) . You must clearly understand in advance what weight you are working with and whether (or not) you will have strength for one more time,
  2. The number of sets and approaches in the exercise. If you are building muscle, then 3-4 approach to 7-10 repetitions, if you develop strength, then 3 approach to 1-5 repetitions - the best option (and at 1-3 is the development of maximum strength),
  3. Speed ​​of execution (pace) of exercises. You can perform the exercise quickly, you can concentrate on a specific phase of the movement (positive / negative), etc.,
  4. Rest m / y approaches. Undoubtedly an important thing. Usually 1-2 enough minutes, but if the exercises are difficult or you develop strength, then the time can quite increase to 3-4 minutes.

Beginners (experience from 1 before 1.5 years) you should not be led to some kind of sophisticated programs with exotic exercises. In their arsenal, free weight exercises and a base should prevail. For example, the following exercises in one variation or another just need to be included in your complex: deadlift, squats with a barbell, bench press, as well as push-ups from the floor and on the uneven bars. In addition, it will be useful to strengthen the cardiovascular system with exercises from plyometrics.

You can finish the training with a more detailed (isolating) study of a particular muscle group (for example, the most lagging).

  • Quick recovery hitch

Many immediately after training in the gym either run into the shower, or dress and leave completely. However, the ability to “properly cool” is expensive for the normal start of recovery processes. Hitch allows you to quickly start the muscle recovery process and remove lactic acid. Therefore, after completing your main training program, devote 5-10 minutes of hitch. Start with any kind of aerobic exercise (light run on the track, bike or other types of exercise equipment) and then smoothly switch to light stretching (muscle stretching). All this will not only positively affect recovery, but will also return your pulse to the target zone, and the “fiery motor” will return to normal operation.

Do not use the same program for longer than 4-6 months, because thanks to its strong adaptive function, the body is able to adapt to any load. Those. what previously seemed stressful to the muscles ceases to be over time. Therefore, use “different angles of attack” on your muscles.

Change everything from local exercises to global goals. For example, switch from a set of muscle mass (builder program) to powerlifting - develop strength, work with maximum weight weights.

  • Diet and daily routine

If you train in good quality, but put the brakes on nutrition, you won’t see the results like your ears. After all, proper nutrition is 65-70% success in any sport, and in such a “compositional” as bodybuilding, especially. Therefore, adjust your food pyramid, your food should comply with an individual training program. Create a comfortable nutrient medium for the muscles, and their growth will not take long.

In addition to nutrition, also observe “bed rest” (sleep on 7-8 hours), avoid stress and get plenty of fresh air.

Constantly “monitor” and monitor the reaction of your body to the training program. The measure of its quality (that is, it works for you or not) will serve only as a fact of your progress. This can be either an increase in working weights, or a visual component. If the program moves you towards your goal, then it works, if not, it makes sense to think about its completion or complete replacement.

Actually, all these rules will help you to draw up a training program correctly.

We move on to the next concept ....

Training program "Follow the standard"

The simplest, from the point of view of the athlete, technique. You absolutely do not need to do anything, everything is already stolen before us made for you by professional bodybuilders who literally bit by bit collected information, systematized it, practiced, corrected mistakes, etc. Before you is the so-called finished product, all that remains to be done with it is to “preheat” in the microwave :), i.e. strictly follow without any initiative, without making any changes.

You simply follow the standard, record the results and make a decision whether this program works for you or not. Now (in the age of the dominance of the Internet) “digging” a training program is a matter of a couple of mouse clicks. In particular, you can try out in practice a training program for beginners (see image), which 6-times Mr. Olympia Dorian Yates kindly shared with me.

In addition to the training program, one should not forget about “nutritious” provision. If you can’t find the exact information on the athlete’s diet for any program found, then at least make your diet based on the principles of healthy eating.

The next methodology for compiling the program is ...

The “experimental design” method of composing a training program

We can say that this is the most time-consuming way, because an athlete must possess not only an extensive body of theoretical knowledge, but also have sufficient practical experience in bodybuilding to make “practical” adjustments to his training process. A certain methodology is taken as the basis and the painstaking work of sifting out the chaff — unnecessary (poorly working for you) exercises — begins. Constant experiments are being conducted with approaches, the number of repetitions, and angles of attack on the muscles. The main task is to rework an existing program for “yourself beloved”. You must listen to your body and build your own training program, cube by cube.

Usually this experimental method takes a rather long time period, but you will be satisfied with the result.

Well, actually, all the methods (known to me) that will help you answer the question: “how to draw up a training program?”.


Today we learned something about the strategic component of bodybuilding - how to create a training program. Someone closer to one concept, someone - another, the main thing to remember is that there is no universal training program, and no one knows your body better than you do. Hence the conclusion - you and only you are able to write a script and direct a film called "I am the owner of a relief body."

So feel free to go to the hall, looking for the coveted program!

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