Your personal training program

Much has been said about the exercises, their benefits, proper training and nutrition and the culture of the gym. But we almost didn’t tell you about what you need to do in the hall, if you’re a rookie, really do not understand and injure themselves do not want.

It is important to understand that the human body is not a titanium alloy, and destroy his limbs, the knees and back very recklessly. The first few months in the gym are important to you. You prepare your body for more serious strength training. But what to do with these three months? Our advice to you: talk to coach and make the individual program, and if you do not want to, then read our text. It should help you.

Tip # 1

Once I joined a gym, so there were reasons. Beer belly, lack of muscles and, as a consequence, the lack of sex (and I guess her friends do not care what you look like?). For these reasons, you can have a lot of different oddities in the body. From the terrible coordination of the scoliosis to be corrected. But you want to pump hands, shoulders, and back. In this regard, you need to understand that build muscles easier for a fat ass than a skinny dude. You swing first, and only then begin hellishly cardio machines to reset the dimensions. As a result, the fat goes away and muscle mass remains. If you do the opposite, you will lose weight faster, it is, but to gain weight (if you need it will be much harder: have to eat all sorts of supplements, proteins and so on.

Tip # 2

Eat right – and this is important! Some products have altogether excluded from the diet. On beer and carbonated beverages at all forget, about all sorts of chips too. wise and ago wrote about a variety of nutrition before workouts and after them. Learn these treatises and wound on a mustache. But the main thing is just to exercise willpower not to break into the food courts at the first opportunity. Remember that hunger you can satisfy and oatmeal.

Tip # 3

The damn treadmill! It is good if back you have everything in order. But if you have curvature of the spine, then forget about it. First you need to align your back (and this is also exercises). But this does not mean that cardio exercises should be forgotten. Use bicycles with back, or trainers where your foot is well fixed (all Steppers). The load they have similar, but to erase the vertebrae you don’t have.

Tip # 4

You don’t know how to do the exercises you deal with it. To develop your technique, you need experience and a keen eye of the coach. But if you are just beginning to walk, it is necessary to study, study and study again. Never take too much, never too little. Only one rule: if you can lift 15 times, then it is yours. Of course, closer to the end will be hard and difficult, but otherwise it does not happen, right?

Tip # 5

Now to go to rocking fashionable. In the negative side. On some running trainers the queue, resulting in you spending on going to the gym a lot more than exercise. Especially frustrating that you should train systematically: do not grasp various trainers as soon as they are released. If you want results, you should first download one muscle group, then another, then a third. Moreover, it is necessary to start always with the basic. It is clear that this is not always possible, but very hard to follow this advice.

The training program for the beginner

The first few months we strengthen the body, slightly increasing the load, and do not cling to too large loads. The main thing is not to do anything stupid, and if you go to the gym, always ask the advice of a trainer to work with a particular projectile and trainer. Look the program is as follows:


Each session begins with a warm-up, which will be a regular run or work on the bike. Start slowly to warm up the muscles and then come out at a constant speed. Try not to reduce it. Spend is twenty minutes of your time and get to basic training.


The leg press: 3 sets of 15 repetitions.

Bending the legs while sitting: 3 sets of 15 repetitions.


Simple crunches: 3 sets of 10 repetitions.

Crunches: 3 sets of 20 repetitions.

Addition: When doing classic exercises, be sure to put it under the back of something.


Hyperextension: 3 sets of 15-20 reps.

Done this exercise on a bench. Nothing complicated, just keep the back always straight and bend to the end. At first unable to run it without the additional weight, but then gradually take up the pancakes for 5, 10, 15 pounds.

Pullups: 3 sets of 5-7 reps.

Pay special attention to the technique. Do not mimic in order to «put the squeeze» to the end.

Chest muscles

Bench press: 3 sets of 15 reps (don’t take much load).


Bench sitting simulator: 3 sets of 15 repetitions.


Lifting dumbbells for biceps: 3 sets of 10 repetitions.

The rise of the block for triceps: 3 sets of 15 repetitions.

Make sure you don’t use the shoulders during lifting of the unit. Need only to work together, otherwise nothing pump will not work.

Instead of relaxing

If you’re lucky and your gym has a pool, tell one day a week only. Swim as much as you want and different styles.

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