A well-cho­sen fit­ness train­ing pro­gram is 80% of suc­cess. Just imag­ine that you spend sev­er­al months of hard work on your­self and do not get the desired result. And the like­li­hood of this is very high if you focus on the wrong exer­cis­es. To avoid mis­takes, you need a detailed train­ing plan.

Today, a great vari­ety of var­i­ous train­ings can be eas­i­ly found on the Inter­net. If you have been involved in active sports for some time, then you prob­a­bly know how this or that com­plex of phys­i­cal ele­ments affects the body. But what if you don’t under­stand it? Going through all the options in search of the right one will take too much time and can give not only pos­i­tive, but also neg­a­tive results.

You can ask a train­er for help, or you can study the the­o­ry on your own and apply it in your own prac­tice. No one knows your body bet­ter than you and does not feel its reac­tion dur­ing train­ing.

How to write a fitness program for beginner bodybuilders

How to write a fitness program for beginner bodybuilders

Remem­ber the main com­po­nents that will help you cre­ate an effec­tive fit­ness pro­gram:

  • dura­tion;
  • fre­quen­cy;
  • order;
  • recov­ery time;
  • inten­si­ty.

Hav­ing stud­ied the impor­tance of these para­me­ters, you can eas­i­ly devel­op an indi­vid­ual train­ing plan on your own.

Workout duration

The most opti­mal time for class­es is 1 hour. This inter­val is cho­sen by all pro­fes­sion­al body­builders. The fact is that active phys­i­cal activ­i­ty gives impe­tus to the release of the hor­mone testos­terone, which is respon­si­ble for mus­cle growth and the rate of fat burn­ing. After 60 min­utes of train­ing, sub­stances that sup­press it begin to be released. There­fore, fur­ther phys­i­cal activ­i­ty is not only use­less, but also harm­ful, espe­cial­ly if you want to gain mus­cle mass.

If you have giv­en your­self 1 hour a day to exer­cise, do not waste time: let it pass at an extreme­ly intense pace. Hav­ing a pre-planned work­out plan will help you get the most out of your gym ses­sion.

Class frequency

Many do not under­stand why you need a rest between vis­its to the gym. After all, you can train every day and quick­ly build up mass. This mis­con­cep­tion pre­vents many novice ath­letes and body­builders. If you study the phys­i­ol­o­gy of mus­cle tis­sues, you can find that they are restored not in a few hours, but at least in 2–3 days. It is dur­ing this peri­od that all the stretched voids are filled, the mus­cles grow and become denser.

If the tis­sues have not had time to return to nor­mal, and you load them with new exer­cis­es, they sim­ply will not with­stand such train­ing. There­fore, remem­ber: the more intense the train­ing was, the longer the break should be before the next ses­sion. Large and small mus­cles recov­er dif­fer­ent­ly. Keep this in mind when choos­ing exer­cis­es for your com­plex. Large mus­cles take longer to rest than small ones.

It is also nec­es­sary to reduce the fre­quen­cy of train­ing if you are exer­cis­ing for sev­er­al months in a row. Over time, the mus­cles grow and such a mass needs more days to recov­er. In this case, the fit­ness pro­gram should be adjust­ed: instead of 4 times a week, go to the gym 2 or 3 times.

Workout Sequence

There are 2 basic train­ing schemes. You can choose any of them, but if you are new to the sport, we rec­om­mend using the third option.


  1. The use of ele­ments that involve sev­er­al mus­cle groups at once and trains the entire body at the same time. In this case, you should go to the gym no more than 3 times a week. Tis­sue repair will take longer.
  2. The use of exer­cis­es that train indi­vid­ual mus­cle groups. The num­ber of work­outs should increase to 3–4 per week. But it will also take much less time to recov­er.
  3. Com­bin­ing dif­fer­ent exer­cis­es — for 2–3 mus­cle groups. When phys­i­cal activ­i­ty affects dif­fer­ent parts of the body, you can achieve a quick and notice­able result. Such an approach will sig­nif­i­cant­ly increase moti­va­tion and give a desire to engage in fur­ther.

Mus­cles must be com­bined from one lig­a­ment. They are push­ing and pulling. One day work on one bun­dle, the oth­er day on the sec­ond.

You need to start the pro­gram with large mus­cles, and fin­ish with small ones. This can be explained by the fact that stretch­ing large mus­cles takes place almost the entire work­out, by the end they will already be too tired, and class­es will be giv­en with great dif­fi­cul­ty.

Recovery time after muscle stretch

Recovery time after muscle stretch

Every body heals in its own way. But on aver­age, after inten­sive train­ing for all mus­cle groups, he needs 1.5–2 days. Dis­trib­ute train­ing days so that they do not go one after anoth­er, even if such a sched­ule is more con­ve­nient.

Remem­ber that you need to rest prop­er­ly, so for­get about pas­sive rest. Go out­side and run at an easy pace for 20–30 min­utes or do a set of mus­cle stretch­es — so they will hurt less, and use­ful adap­ta­tion to stress will go faster.

The intensity of physical activity

How do you know which inten­si­ty to choose? Observe how the mus­cles behave after train­ing for the next day. If you expe­ri­ence tan­gi­ble pain, then the load can be left the same as it was. If the pain is weak or absent, you need to increase the num­ber of rep­e­ti­tions or add 1 addi­tion­al set.

It is not rec­om­mend­ed to increase the weight at first. It is bet­ter to engage with a min­i­mum load, so that lat­er there is room to grow. If you imme­di­ate­ly choose the aver­age weight, it will no longer be pos­si­ble to low­er it — oth­er­wise mus­cle degra­da­tion can­not be avoid­ed. Increase the weight only when you have ful­ly mas­tered the tech­nique of each ele­ment.

Basic exercise program

Start com­pil­ing a basic pro­gram with the dis­tri­b­u­tion of days. Let’s say you work out 3 times a week. On the first day, write out a plan for the abs, on the sec­ond day for the back and chest, and the third for the legs.

If you are a begin­ner, choose sim­ple basic, not tar­get exer­cis­es: your mus­cles are not yet ready for these types of loads. They can be start­ed after about six months of train­ing.

The fit­ness pro­gram must include a warm-up com­plex. Do not use car­dio for these pur­pos­es, since dur­ing their imple­men­ta­tion too much ener­gy is con­sumed: you may not have the strength to per­form basic strength exer­cis­es.

Now you know what com­po­nents should be in the pro­gram for begin­ner body­builders: pre­lim­i­nary mus­cle stretch­ing, basic exer­cis­es and a hitch. Fol­low these rules and you will be able to pump up a beau­ti­ful and sculpt­ed body.


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