Strength training program for women and men

The program of strength training for men will increase muscle, accelerate the metabolism and increase the amount of testosterone in the body. Force loads for women transform their body, giving it slimness and tone to the muscles of the legs, arms, abdomen and buttocks.

Basic concepts of strength training

Strength training is a training plan for athletes of varying degrees of physical fitness, which in order to overcome the "plateau" and the subsequent progression of loads, cycling should be used in the training process. For beginners, it is recommended to use the classical version of training for a force of 5 sets of 5 repetitions with a gradual progress of loads.

Strength training obliges the athlete to strictly observe the regime of the day. First, a full rest and sleep for at least 8 hours and a correct and balanced diet to enrich the body with energy. Secondly, conducting training on the maximum permissible capabilities of your body, and at the same time carrying out the recovery process at the proper level.

Fundamental conditions for carrying out strength training

To successfully achieve the result of training and avoid injury during their conduct should adhere to the generally accepted conditions for conducting strength training.

Rules of Strength Training:

• Careful warm-up before training will allow to prepare muscles for power training and will protect from occurrence of traumas. Power workout should be carried out using a barbell or dumbbells.
• Holding a hitch at the end of the strength training, which allows you to loosen the muscle fibers, joints and ligaments.
• Stretching is recommended not only after, but also during the training. Classes in the extra-training days with stretching will contribute to muscle hypertrophy, preparing them for the following power loads.
• The distribution of priorities in strength training will allow us to work out the group of muscles that should be given more attention.
• Choice of ancillary exercises. It is very important to work out those muscles that do not get enough exercise when doing basic exercises.

Basic Strength Training Program

The strength training program adheres to the main goal of development of muscular strength and their endurance. But when doing exercises with weaning spontaneously there is a process of building muscles and giving them relief.

The basic program for strength training is recommended to be made with the help of a highly qualified trainer. Individual basic program, compiled by a specialist, in the shortest possible time allows you to go to the next stage of preparation, with a lot of workload.

The basic principle for building up the strength used in the basic program is to raise the maximum permissible heavy weight with long breaks between approaches.

The scheme of the program. Periodicity of training - 2 - 3 per week. The total number of trainings for the whole cycle is 20 times. The number of approaches and repetitions should not exceed 3 by 12. Rest between exercises should be at least 2 minutes.

Basic exercises - sit-ups, bench press, pull-up, delay, work with dumbbells, the top pull on the Smith simulator, pull to the belt on the lower block.

Basic exercises will help give muscle strength and prepare them for more serious power loads.

Power Loads for Beginners

The program of strength training for beginners provides for the creation and strengthening of the functional basis of the organism.

Training principles for the beginner:

• Classes every other day.
• Working with the muscles of the whole body.
• The average degree of physical activity.
• Exercises are basic, with minimal use of insulating.
• The complex of exercises is made up of no more than 5 types.
• Gradual and uniform increase in loads.
• Correct execution of exercise techniques.
• Holding a warm-up and stretching.

Power complex for beginners.

• Twisting for the press - 2 sets of 20-35 times.
• Hyperextension - 3 approaches 20 times.
• Squats with a barbell on the shoulders - 2 sets of 25 times.
• Bench press lying - 3 sets of 15 reps.
• The traction of the vertical block to the chest - 4 approaches 10 - 12 times.
• Bench vertical sitting - 3 sets of 20 reps.

Proper exercise will help you build muscle and strength. Further, a gradual increase in working weight with a decrease in repetition is possible.

Strength training program for men

Ideal for men of the age category from 20 to 30 years old with good genetics and physical training. In this program, only basic exercises that provide the body with the most severe stress necessary to stimulate the growth of muscle tissue are used.

The program of strength training for men provides for the development of all muscle groups in three separate training sessions, with the frequency of their sessions every other day.

The main emphasis is on the load of large muscle groups with the help of basic exercises. Hypertrophy of muscles in performing exercises helps increase strength.

The recovery period between approaches should last no more than one and a half seconds, depending on the strength exercises.

The strength training program consists of exercises, the implementation of which is provided in a period of not less than 4 months.

Monday.

• Squats - 6 sets of 12 times.
• Deadlift - 5 sets of 10 repetitions.
• Flexion and extension of legs in the simulator - 7 sets of 10 times.
• Twisting - 2-3 sets to failure.

Wednesday.

• Pulling up - 5 sets of 20 times
• Thrust rod in the slope to the belt - 8 sets of 10 reps.
• Army press - 4 sets of 12 times.
• Thrust rod to the chin - 6 sets of 10 times.

Friday.

• Press the bar, lying on an incline bench - 7 sets of 12 reps.
• Push-ups on the uneven bars - 6 sets of 10 reps.
• Twisting - 3 approaches to failure.
• Lifting the bar to the biceps - 5 sets of 12 times.

Experts advise to record daily results in the training diary. This will allow you to monitor the increase in working weight, which, in turn, will increase the effectiveness of training.

Strength training program for women

Strength training for girls is the only way to create a slender and smart female figure. Correctly designed strength training program for women will help to improve the female body, and if necessary, help create a body of the bodybuilder.

The main purpose of female training is to accelerate the metabolic processes in the body. The effectiveness of holding strength training is indicated by the presence of muscle pain. Therefore, the frequency of training 3 times a week, is the most suitable for the restoration of muscle tissue in the female body.

Much depends on the correct cyclicity, the use of which involves strength training for girls. The strength training program consists of loads that alternate with each other.

Experts recommend starting the training process with a pamp-mode, which contributes to the significant formation of lactic acid in the muscles. Such a regime will prepare energy metabolism in the muscles and joint-joint apparatus to further force loads. Its duration should not exceed 2 months. The subsequent stage of half-strength training is recommended to be performed in the full body system.

Basic rules for strength training for women:

• The number of repetitions is from 8 to 20.
• Separation of training for split and sequential muscle training (upper and lower body, pectoral muscles and shoulders, legs and small muscle groups).
• Periodicity of the training process two or three times in seven days.
• Once a week, cardio is of low intensity.

The strength training program for women should be carried out strictly according to plan and with a gradual and even increase in the load.

The plan of strength training for girls with constant performance can go to the system of supersets.

Weight Loss Strength Program

The weight training program for weight loss provides for a set of exercises, the implementation of which will help to overcome excess weight and reduce volumes. Also, if you have a bulk muscle mass, you can give muscle relief when performing exercises to dry the body.

When starting the exercises, it is necessary to choose the working weight for yourself, make up a program and buy a subscription to the gym.

It is recommended in the initial stage to use dumbbells, then weig weighed the working weight of the weights and in the final period we use the barbell.

Complex exercises for weight loss :

• Squats with a barbell on the shoulders 4x20.
• Raising the trunk on an incline bench 3x20.
• Deadlift 2х10.
• Bench press lying narrow grip 3x25.
• Thrust rod in slope to the belt 3x20.
• Raising the rod on the biceps 4х15.
• Lifting dumbbells in the 3x25 dumbbells.

Speed up the process of losing weight is possible due to proper nutrition. The diet of a slimming person should consist of low-calorie food. Giving relief to the muscles is possible when eating food with a small carbohydrate content.

Use of water should be more than 2 liters. It is especially important to drink up to one liter of clean water during exercise. Such a regime will speed up metabolic processes in the body, and this, in turn, will help reduce the amount of subcutaneous fat and overcome excess weight or give relief to muscle fibers.

Strength training at home

Very often due to lack of funds people can not attend gyms and even more so use the services of a personal trainer. But do not despair, play sports possible under any conditions, the main thing is that there was a desire. At home, there are a number of advantages, so it's time to start forming a beautiful body.

The program of strength training at home is developed by the principle of using the weight of the whole body. We recommend the use of dumbbells, weights, expanders and, if available, rods.

The program of power loads at home provides a principle of circular training with the use of a small working weight, medium intensity and minimal rest between the approaches. All exercises are performed one after another in one set, with the passage of 3-4 cycles.

Basic exercises:

• Incomplete sit-ups with dumbbell press up.
• Thrust dumbbells with one hand to the abdominal press.
• Alternate attacks on the leg in the rear direction with burdening.
• Lifting dumbbells in the sides in the slope.
• The deadlift with dumbbells (if there is no bar).
• Push-ups from the floor with extra weight.
• Cross legs in the supine position.
• Exercises for the press.

Such a program of strength training at home, without requiring complex simulators, will allow you to always have a tight and beautiful body.

Ideal option will be the presence of a power multi-functional simulator. Its use makes it possible to develop muscles in an isolated and complex manner. But this is only for the lucky owners of such a miracle at home.

Physical loads on the power simulator

The training program on the power simulator should be created individually and taking into account what kind of result the person wants to achieve. The goal can be different: lose excess pounds, maintain a shape or increase the volume and strength of muscle mass. The duration and intensity of the force loads depend on the desired end result.

Complex exercises on the simulator.

• Giving your hands.
• Sit-ups with weights on the Smith simulator.
• Foot press.
• Work on the block simulator.
• Thrust for the head.

These exercises, with which you can work out all the muscle groups. Adjust the number of repetitions and the weight of the working weight gradually and smoothly.

Principles of weight training for boxers

Weight control, the development of speed characteristics, increasing the strength of impact, the development of endurance and dynamics - all this will help achieve strength training for boxers.

The strength training program for boxers is based on the following principles:

• The minimum time to rest between sets is not more than 30 seconds.
• Versatile load using several multi-joint exercises for one set.
• Comprehensive use of various training techniques.
• It is necessary to hold a warm-up before training and a hitch after at the highest level.
• Performing stretching exercises and flexibility after completing each set of exercises.
• Use of specialized strength exercises;
• Regularity in changing the training system.

At boxers the basic work is necessary on extensor muscles of arms, a delta, muscles of an abdominal press, legs and a back. The regularity of carrying out physical loads with burdening contributes not only to their development, but also increases their strength and endurance.

Correctly composed strength training program uses alternation in the pumping of certain muscle groups, which, in turn, contributes to their development. This can be, jerking, pushing the barbell, pushing the core, the ball, etc.

Periodicity of strength training with the maximum burden should not exceed two times a week. For a boxer, it is very important to have time to recover from this type of training.

Power program of training in powerlifting

Strength training for powerlifters is aimed at increasing the effectiveness in three basic exercises:

• Bench press;
• deadlift;
• Squats.

The remaining initial exercises are carried out exclusively on the basis of the residual principle. Any exercise performed by a powerlifter is always aimed at developing strength. Power training program for powerlifting includes exercises to increase strength and endurance for more successful resistance to statistical load in the main exercises. Strength training in most cases are separate. This means that all three exercises are not performed for one visit to the hall. As an exception, it is possible to use any two exercises for power loads.

The basic rules of the program:

• Periodicity of training 3-4 times a week.
• The number of sets with a working weight of not more than 3.
• Periodization of loads.
• Work with the maximum permissible weight for lifting.
• Repetitions for press should not exceed from 2 to 6, squats and deadlifts - no more than 5 times.

The main task of the athlete is to gradually increase the intensity of the training and increase the tonnage of the weighed scales.

Sample program

Monday: crouching with the barbell on the shoulders, bench press laying with a narrow grip, tilts with a barbell on the shoulder girdle, hyperextension without burdening.

Wednesday: deadlift, pull-up, twisting in a Roman chair, pull rod on straight legs.

Friday: push-ups on bars, squat with a barbell on the chest, bench press lying, hyperextension without burdens.

Do not forget about the recovery process for muscle mass. To improve the result and restore the use of sports nutrition is recommended.

Basic nutrition for strength training

The effectiveness of strength training directly depends not only on the quality and correct execution of exercises, but also on the quality of your nutrition.

Being in this training mode, you should consume a large amount of the right food with a harmonious balance of all nutrients to enrich the body with energy and nutrients.

Nutrition rules

One hour before a workout, you need to eat. Never stand on an empty stomach.

After strength training for 40 minutes, it is worth taking protein-containing foods.

Regularity of food intake should be no more than 5 times a day, taking into account light, vitaminized snacks.

A very important aspect is strict adherence to the diet. So you help the body to get used to constancy, having adjusted thus all processes in it.

Sports nutrition during strength training

The use of special sports supplements during the training process contributes to a rapid recovery and improves the efficiency from training.

General recommendations for the use of sports supplements

Before the start of strength training, the use of arginine and glutamine, which will contribute to the flow of blood to the muscles, is recommended. Application is recommended on an empty stomach 1 hour before exercise.

Immediately before the start of the training, it is rational to drink whey protein in combination with slow carbohydrates and creatine.

After the last exercise to stimulate muscle growth, you should take glutamine with leucine.

An hour after training, it is desirable to use whey protein with creatine and quickly digestible carbohydrates.

Observing this method of sports supplements, you can be 100% sure that strength training will bring you the maximum result in the shortest possible time.