More and more people in the modern world are beginning to think about their lifestyle, health, figure, and beauty. Few people naturally have ideal proportions.
Working out in the gym will correct all the shortcomings and help create a new body, although you will have to put a lot of effort into this.
Specially selected equipment and simulators will make this task easier.
Basic Rules
To achieve the desired results and form a beautiful relief figure, you need an integrated approach:
- classes must be regular;
- try not to violate the chosen training schedule, 3 times a week for 1.5 hours;
- Keeping a personal diary helps to record all training parameters. Allows you to see dynamics and enhances motivation;
- an increase in the amount of protein consumed in the diet of 1.5-2 grams per 1 kilogram of weight will be able to restore muscle fibers;
- do not allow sudden surges in the pulse, breathing should be even, deep, without delays;
- Don’t neglect warming up.
An integral part of the sports process is warming up. Its goal is to prepare the body for stress, improve the quality of exercise and protect against injury. A 10-minute brisk walk on a treadmill is enough.
An elliptical and an exercise bike can be a good alternative; unlike running, they reduce the impact on the knee joints.
Supersets and circuit training
Any program does not last forever, it is advisable to change it every 2-3 months. You can use the following information to add more variety to your training program.
A superset is several exercises that are performed without a break. A superset can be performed for synergistic and antagonistic muscles. For example, alternating between barbell curls and cable extensions is a superset for antagonists. And the bench press and dumbbell flyes are for synergists.
Supersets help overcome upper strength thresholds and increase endurance. They are effective when you reach a plateau and need to create shock loads.
Circuit training is a large number of exercises for different muscle groups, which are performed one after another with a very short break. The number of repetitions here is 15 or more, it is advisable to complete the approach in 20-40 seconds. This option is very grueling and is well suited for creating relief and burning fat.
Unlike supersets, it is better to work in machines here. You can include a circuit option in your program once a week.
Training process
An exercise system for men starting to play sports will be aimed at losing weight by burning calories and gaining muscle mass.
The first days in the gym should consist of understanding the basic principles of bodybuilding, learning the technique and following a daily routine. Where nutrition plays an important role. Required:
- split meals, from 5 to 7 times, in small portions, allows you to better control your appetite and does not overload the gastrointestinal tract;
- a varied menu makes it possible to get the maximum amount of nutrients and balance the daily diet;
- consumption of only healthy fats, in the form of vegetable oils, fatty fish, nuts;
- Drink enough clean water daily. It normalizes metabolic processes, saturates cells with oxygen and cleanses the body of toxins;
- carbohydrate consumption is allowed up to 18 hours;
Strict adherence to these principles guarantees 50% of all success.
Basic leg exercises
Basic exercises for the muscles of the lower extremities include:
- classic squats with a barbell on the shoulders (by changing the width of the legs, you can work all the muscles of the thighs and buttocks);
- various exercises that are performed in special simulators: leg press, pushing out legs by straightening the knees and raising on toes in a sitting position.
Such basic exercises in the gym are very useful for girls, the main goal of which is to get rid of extra pounds and get into shape relatively quickly: in the process of working large muscles, the maximum number of calories is burned and the strength potential of the whole body increases.
Barbell Leg Squat
However, you should not focus only on them - the lesson must be comprehensive, otherwise it simply will not bring the desired result. Very often, girls ignore working the muscles of the upper shoulder girdle, triceps and biceps, but by doing so they miss an important part of the training and do not create a strong enough foundation for the transition to narrowly targeted, “grinding” exercises. In the best case, excess weight goes away with the calories expended, but the body does not become sculpted. There are often cases when the weight stands still because the body does not receive the necessary load.
In the process of working out the leg muscles, the maximum number of calories is burned and the strength potential of the whole body increases.
Leg training on video (coach Denis Semenikhin):
Check out our selection of leg exercises you can do at home.
Types of exercises
It is better to entrust drawing up a training plan to a professional gym instructor. He will select a set of basic exercises for men. Their action is aimed at working several joints at once, which involves the participation of more than one muscle group.
It is believed that they actively contribute to the formation of a strength “foundation” and prepare the body for a higher pace.
Schemer in the gym
man in the gym
Usually a guy in the gym does everything differently from others. Handstands, headstands, CrossFit are not enough for him. There are still unexplored avenues in training methods that he should try. You can find a combinator almost anywhere in the gym. For example, at the top of the CrossFit cage where he will do single leg squats. Another time, hanging from one arm, he will pump his biceps. You never know what to expect from him. It's exciting and disturbing at the same time. One thing is for sure - if you see new equipment in the gym, the operator will check it out.
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Basic biceps exercises
Sculpted biceps mean a lot in any man’s figure. The following loads will help pump up the biceps muscle in the gym:
- Reverse-grip pull-ups work your entire arm and upper back. Increases endurance;
- The biceps curl is one of the most popular due to its versatility. Allows the use of implements and mechanisms, choosing the width of the grip involves different stabilizer muscles;
- "hammer". Performed using dumbbells, the load is distributed over the entire shoulder joint.
Arm exercises in the gym
Exercises will help remove sagging from the arms, give the muscles beautiful relief and volume, and also improve the athlete’s strength qualities.
Hand fly with dumbbells
The best exercise equipment in this case will be dumbbells and barbells . We give the body a semi-bent position, leaning on the forearm of one of the hands. We lower our free hand with the dumbbell down.
We lower our hand down
Slightly bending your elbow, pull it up and lower it again. Repeat the required number of times, changing hands.
We move our hand back and up
We sit on the edge of the bench, raise our arm with the dumbbell up, but so that the elbow remains slightly bent.
Raise your hand from the dumbbells up
Behind your head, lower the dumbbell to the side, bending your elbow. Straighten again. After several repetitions, change hands.
Lower your hand from the dumbbells behind your head
We stand up and lean forward slightly. We take dumbbells in each hand and hold them under the chest.
Bend forward with dumbbells
We slightly bend our elbows and slowly spread them so that our shoulders form one line. The pectoral muscles, shoulder blades and triceps work.
We spread our arms to the sides
We change the dumbbells to a barbell and sit on the bench again. We take the barbell wide, so that our forearms are parallel to each other. We lower it down behind the head (approximately to the middle of the back of the head), and raise it again.
Lowering your arms with the barbell
We do not extend our elbows to the limit so as not to block the joint.
We raise our arms with a barbell
Exercises for arms in the gym (video):
Basic triceps exercises
It is the triceps that gives the arm volume. Even in a relaxed state, she looks sculpted. The training system will include various types of bench press:
- French press, dumbbells are used as weights. In order not to overload the elbow joints, you should take a small load, but with a sufficient number of repetitions;
- Push-ups from behind are best performed in the upper and lower positions.
Basic shoulder exercises
Broad shoulders, the dream of every man, are a sign of masculinity and reliability. The best exercises for the gym:
- pulling the barbell to the chin gives a greater load to the rear and middle deltoids and works the triceps;
- military overhead press, forces the middle delta to work. Due to the high risk of injury, they are performed in a Smith machine;
- The dumbbell press is popular even among professional athletes, it loads all three deltoids and is not complicated in its technique.
Basic abdominal exercises
Beautiful, sculpted “cubes”, without a hint of fat, low-carb diets and regular exercise will help you cope with this:
- crunches on a bench, best suited for the upper region, over time you can use weights;
- lifting legs while hanging, effectively trains the lower abs; for beginners, lifting legs can be done in a bent state;
- a bar that has become very popular recently due to its versatility. Strengthens the core muscles, increases endurance, develops a sense of balance, and allows you to maintain balance.
Basic chest exercises
You will have to spend a lot of time to feel the technique, the required range of movements and pump up the muscles of the chest:
- bench press, one of the main strength exercises. Additionally develops the pleural girdle and triceps. Effective for gaining body weight. Can be performed on a horizontal or vertical bench. Requires mandatory insurance.
- The dumbbell bench press, despite working with lighter weights, is effective due to its large amplitude.
- Push-ups involve all the muscles, placing the main emphasis on the upper torso.
Basic leg exercises
One of the largest muscle groups, it is the most important stimulator of anabolic processes. By training it, the body speeds up metabolic processes:
- squats in the machine, works quadriceps, buttocks, hamstrings;
- deadlift is the basis of bodybuilding; due to a strong forward bend, the load is distributed on the back of the thigh, and the buttocks are tightened.
- lunges, maximum effect is achieved with a deep squat and advancement;
Basic back exercises
A wide and sculpted back gives a man a beautiful aesthetic appearance and causes a lot of admiration. Exercises aimed at its formation are performed in the gym, where the necessary sports equipment is available for this.
Basic exercises, which are also suitable for beginners, strengthen the back muscles, promote weight loss, and also help cope with the problem of scoliosis:
- Pull-ups become more effective if performed with a wide grip;
- The deadlift, which is more difficult to perform, pumps up almost all the muscles. Strengthens the trapezius muscles and rectifiers. Performed with dumbbells, barbells and kettlebells. Weight is selected individually;
- bent over barbell row. Like any other rod, it increases massiveness and sets visual volume.
To build up the latissimus muscles, they are also called “wings,” you should choose a machine with weights.
The traction of the upper block provides the necessary power loads. It can be performed in various variations: to the chest, lower back, behind the head.
Basic exercises on simulators for drawing up a plan for beginners
Athletes who are in the “novice” category should familiarize themselves with the basic elements. They are not only effective and time-tested, but also quite simple to implement, so they are suitable for beginners.
The correct “base” allows you to pump up almost the entire muscular system. Only after you have mastered these exercises well can you begin to work each muscle group separately.
Legs
When pumping the legs, the main focus is on the quadriceps, biceps femoris and calves. The best elements to work on these groups would be:
- Squat with a barbell. Quadriceps, glutes, spinal extensors, calves and femurs are pumped. This strength exercise is not recommended for athletes under 18 years of age.
- Leg press on the machine. The quadriceps, gluteal and femoral muscles work.
- Lunges. The gluteal muscles and quadriceps are involved.
- Deadlift with straight legs. The hips and buttocks are pumped.
- Calf raise. A simple calf swing exercise. Can be performed outside the gym. To make it more difficult, weights and dumbbells are used.
Breast
The pectoral muscles are often worked in conjunction with the triceps:
- Bench press. The pecs, deltoids, triceps and abs work.
- Push ups. The pectoral muscles, back, shoulders, triceps, stabilizers are pumped.
- Flying arms with dumbbells. The pectoralis major, deltoids, biceps, triceps and brachialis muscles are involved.
Back
For men and boys, proper back pumping is very important. It is this that allows you to get a beautiful torso with a V-shaped silhouette. The main target of training is the trapezius, latissimus and lumbar muscles:
- Wide grip pull-ups. The exercise targets the biceps and latissimus dorsi muscles.
- Bent-over barbell row. The trapezius, latissimus and posterior delta bundles are loaded.
- Deadlift. The trapezius, gluteal, latissimus muscles, quadriceps, erectors and biceps femoris are “included”.
- Hyperextension on a Roman chair. The spinal erectors, hip flexors and gluteal muscles are pumped.
Biceps
When working on the biceps brachii muscle, the load most often falls on the short and long fascicles of the biceps:
- Biceps curl. There are several variations with grip (narrow, neutral, wide), position (sitting, standing) and type of apparatus (barbell, dumbbells, kettlebells). During the execution of the element, all the main muscles are pumped, including the shoulder and wrist extensors.
- Hammer. In addition to the biceps, the brachialis and wrist flexors are loaded.
- Concentrated dumbbell lift. Activates the brachialis and biceps muscles. Requires the use of large weights.
Triceps
The triceps muscle consists of several main bundles: long, medial and lateral. They make up ⅔ of the shoulder and form the pumped, athletic contour of the arms. Triceps are worked first by beginners:
- Close grip bench press.
- Dips.
- French press.
In all three exercises, all triceps bundles are pumped. The shoulder muscles and wrist flexors are also affected.
Deltas
The deltoid muscles also consist of 3 bundles:
- Army press. The middle bundle is loaded the most.
- Dumbbell fly. All beams are working.
- Lifting projectiles in front of you. The front beams are best worked out. Can be performed alternately and simultaneously.
Forearms
This section includes the extensors, flexors of the wrist and radialis muscles:
- Bending arms with a projectile. Grabbing the bar or dumbbells from above helps to further pump the biceps and brachyradialis.
- Zottman Curls. This element consists of lifting dumbbells followed by supination at the peak point. In addition to the flexors and radialis muscles, the biceps works.
- Bend your arms on a lower block from behind your back. The element is performed on a block simulator; the biceps muscle is additionally pumped.
- Kettlebell snatch with one hand. In addition to the target, the work includes the shoulder muscles.
Press
This area is a problem area for almost every gym goer. Most exercises are aimed at working the rectus and oblique muscles:
- Raising legs from hanging on the bar. Mostly the lower abdominal area works.
- Twisting. The upper area is being pumped.
- Lateral twists from a lying position. The exercises are aimed at working out the oblique muscles.
This training method is perfect for beginner athletes, whose main goal at first is to improve the quality of muscles and joint mobility.
Daily exercise plan
To increase efficiency, only one muscle group is trained once a week, with a break between workouts of at least 48 hours. This time is necessary to restore and replenish energy reserves.
Monday (chest, triceps, abs):
- push-ups;
- dumbbell raises while sitting at an angle of 45 degrees;
- dumbbell flyes in a lying position;
- French press;
- extension of the arms from behind the head;
- plank
Wednesday (back, biceps, abs)
- pull-up;
- hyperesthesia;
- Bent-over barbell row;
- biceps curl;
- crossover bending of arms;
- twisting
Friday (legs, shoulders)
- squatting in a machine;
- deadlift;
- lunges;
- military press;
- dumbbell press;
- hanging leg raises.
Weights are selected individually, each approach must be performed the required number of times. To increase strength, the load should correspond to the number of repetitions from 7-10. For weight gain from 8-12. To lose weight and work out the relief at least 12-13 times.
The number of approaches is from 3 to 4, gives maximum tension. The duration of rest should not exceed 40-60 seconds. This time is enough to normalize the pulse; longer breaks will lead to a “cooling” of the muscles, and as a result, the impact on them will be reduced.
Exercises for the pectoral muscles in the gym
Trained chest muscles give the body an athletic appearance and create a beautiful relief. In the chest area there is a whole group of different muscles, which we will work on, increasing their volume and relief.
Trained chest muscles create a beautiful frame and body relief
Classic exercises that develop the pectoral muscles include:
- different types of bench press (in particular, barbells and dumbbells bench (the so-called “chest press”). The bench can be either simple or installed at an angle;
- lifting the body on parallel bars (in addition to the chest muscles, it also pumps the triceps muscle of the shoulder well);
- Flying arms with dumbbells in both directions simultaneously, lying in a horizontal or inclined (30 – 40 ̊) position (“lying fly”).
Chest muscle training (trainer Denis Semenikhin):
Lower back exercisers
The following will help strengthen the spine and increase its flexibility:
- rowing machine Evens out posture and strengthens the muscle corset. Suitable as a cardio machine or can be included in a CrossFit program;
- bench for hyperextension, reduces the load on the spine. At the same time, it allows you to perform a large range of movements.
CrossFit for men
This is a relatively young sport focused on developing endurance and strength. Exercises in such training are performed in a circle at high intensity and with minimal rest.
Despite their apparent simplicity, it is still better to do them in the gym. Since there is no single training scheme in CrossFit, the instructor will select it individually and monitor the execution technique.
The lesson plan will contain different types of disciplines: athletics, gymnastics, bodybuilding, functional training.
Training program
Includes several repeating rounds from 3 for beginners to 5 for more experienced ones.
All work should be aimed at working different muscle groups in one training day. It is good to perform them in the gym, where there is all the necessary equipment.
List of exercises for men:
- squats;
- push ups;
- lunges;
- twisting;
- pulling up;
- run.
They can be performed both with and without weights, the main thing is the number of repetitions and the correct technique.
Approximate training plan, it is advisable to complete all points in 1 minute:
- push ups;
- upper block thrust;
- squats with a bar on a Smith machine;
- cardio 5 minutes - a short rest that restores breathing, but does not allow the heart rate to decrease;
- lunges, on each leg, separately;
- crossover bending of arms;
- press.
The number of approaches and rounds is selected individually.
// Day 3: back and abs
The final day of training is based on working the back and abs. Lat rows and pull-ups develop the latissimus dorsi, while dumbbell rows and seated rows add thickness. Optionally, the training program may include deadlifts.
Pull-ups
Exercise to warm up the latissimus dorsi muscles. When performing, keep your abs in conscious tension, and at the top point, feel the work of your back muscles, pushing your body weight higher. Don't swing. 2-3 sets of 12-15 repetitions.
// How to learn to do pull-ups?
Upper block pull
By using additional weight, it allows you to perform a movement similar to a pull-up - but with more impact. Using different handles and grips allows you to modify the exercise and use different back muscles. 3-4 sets of 7-10 reps
// Lat Pulldown - Correct Technique
Dumbbell row to waist
Exercise to make your back muscles thicker. The goal is to engage the lats, not just lift as much dumbbell weight as possible using your arm muscles. Make sure your spine is straight and not arched (especially upwards). 3-4 sets of 7-10 repetitions.
Lower block thrust
If there is an opportunity in the gym to perform a full deadlift with a barbell, do the deadlift. Otherwise, the exercise can be replaced by pulling the lower block to the belt. 3-4 sets of 7-10 repetitions.
Bicycle press
Exercise to work the oblique abdominal muscles. It involves bending the leg at the knee and bringing the opposite elbow towards it. It is performed with a tense press and with a full feeling of involving the abdominal muscles in the work. 3-4 sets of 10-15 repetitions.
// Exercise “Bicycle” - what is the benefit?
Bench crunches
Exercises to develop the rectus abdominis muscles. When lifting up, do not hold your breath and make sure that the load does not transfer to the lower back and lower back. At the top point, tighten your abs even more. 3-4 sets of 10-15 repetitions.
Plank
The most important static abdominal exercise that develops the internal and transverse abdominal muscles. The plank is performed in a static mode - it is necessary not to repeat the movement, but to hold still. Alternate between different types (on the elbows, on outstretched arms, side). 3-4 sets of 60-90 seconds.
Hyperextension
Exercise to strengthen the lower back and lower back. It can be performed both dynamically and statically. As you rise up, be careful not to go too high, arching your spine back. 2-3 sets of 10-15 reps
// Hyperextension - technique and types
CrossFit Benefits
- the new approach allows you to diversify the same type of highly specialized programs;
- increases immunity, restores the body's protective functions;
- strengthens the respiratory and cardiovascular system;
- Intense exercise helps to get rid of fat deposits, consuming a large number of calories.
A properly structured order of exercises will lay a good foundation. Regular visits to the gym will give the desired results. And professional achievements will strengthen every man’s self-confidence.
Tips and tricks
- Warm up thoroughly before each training session. This applies to all types of training, even those where barbells and other sports equipment are practically not used. A high-quality warm-up will prepare your muscles and joints for subsequent loads, which will significantly reduce the likelihood of injury during exercise.
- Don't train too late. If for some specific reason you can only exercise late in the evening (for example, after 21:00), then we recommend that you avoid very heavy training. At the end of the session, your central nervous system will be overstimulated, which will require quite a lot of time to recover. For several more hours after training, the athlete’s central nervous system will be in an excited state, and this has a very negative impact on the quality of sleep. Don't lift heavy weights and don't pump your abs 1000 times per set. At the end of your workout, spend 10-15 minutes stretching - this will relax your body a little.
- Eat quality food. This applies to both those who are looking to lose weight and those who are gaining muscle mass. Training certainly plays an important role in these processes, but you should understand that without proper nutrition, your results will not change much.
We can finish here. We hope you enjoyed reading about the most popular gym training methods for men. We wish you success!
