Mass training program for men - advanced level

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This training program for girls in the gym is intended for those females whose training experience has already exceeded a year and the previous loads have become small. By completing beginner and basic level training programs, you have prepared your body for more serious loads and laid the foundation for the full development of your figure. Now you can take your training to the next level.

Introduction

This article is a logical continuation of the first part about the difficult path of a beginner in the gym. In it we talked about what training program to start with and what to strive for. Well, now, as promised, let's move on to split training. And according to tradition, let’s explain what this means. This means that it will no longer be possible to train the entire body in a workout, but specific muscle groups. This will allow them to be given a varied load and increase stimulation of different muscle fibers within the same group.

What is the basis for building a split training program? Split means “division” in English. That's what we'll do. We will build weight gain for men based on the fact that we train six muscle groups (let me remind you: legs, back, chest, deltoids, arms, abs), and training takes place three times a week, we will divide them this way: we will train two muscle groups in day. Exercises for the abdominal muscles will continue to be present all the time.

The duration of the second stage will be 6 months. We will change the program every month, giving priority to basic exercises with the inclusion of additional exercises for a given muscle group. We will work mainly in the 10 repetition range. Training time is up to 1.5 hours, rest between moderate approaches is a minute/one and a half, rest between heavy approaches is 2 minutes, or until complete recovery, as discussed in previous articles. We still continue to do hyperextensions at the beginning of each workout, and perform abdominal exercises at the end of the workout. Also, we have deadlifts in our program. But before we begin, let's return to three old questions.

First , is the training program given here aimed at gaining muscle mass or total body mass? The program below is a workout program for gaining muscle mass for men. We have in our arsenal the skills of performing exercises developed during the first stage and the laid foundations for the formation of a neuromuscular connection. This is already a great help in the process of building muscles.

Secondly , can less experienced and more experienced athletes train in a split pattern? For a beginner, it would be highly recommended to train according to the “full body” principle; if you start training with a split scheme from scratch, then only under the guidance of a personal trainer. More experienced athletes not only can, but often use the split scheme as a fundamental principle for constructing training programs.

So. Stage two. Duration: 6 months. Goal: building muscles. Change of training cycle: every 4 weeks.

Training for girls: periodization of loads

The advanced level of the training program for girls in the gym involves periodization of loads, which is designed taking into account the physiological characteristics of the female body. Over the course of 28 days of the menstrual cycle, girls’ well-being and general physical condition changes, so the program contains both heavy and light weeks.

We already know that the greatest performance in girls is observed in the first two weeks of the menstrual cycle, the least in the second and third weeks. Accordingly, we will distribute the load in our training program; training for girls will be structured in this way: in the first phase of the menstrual cycle - 2 weeks of heavy training, in the second phase - 2 weeks of light training.

Directly during menstruation, you should act according to your general well-being; if you have the strength and desire to train, then the exercises are performed from the easy week training plan. You can also use a special complex “Hard days”, in which exercises on the lower body are excluded and a rational load is selected for a given period.

Muscle gain program for men: 1st cycle

We will structure our training in the first month this way. First day: chest/shoulders. Day two: biceps/triceps. Day three: legs/back.

Comments. Day 1: hyperextensions will be written separately below. Bench press - on a horizontal bench, dumbbell press and flyes as well. Seated dumbbell press, rows to the chin and reverse flyes according to the technique. Day 2: straight barbell lifts, dumbbell lifts and standing hammers, according to technique. Push-ups will also be discussed separately. French bench press and overhead extension according to the technique. Day 3: squats with a barbell, leg extensions and lunges according to the technique. About pull-ups also at the end, bent-over barbell rows - with a straight grip, dumbbell rows to the belt according to the technique.

Which muscle groups should you do exercises for?

Full body workouts can come in many different forms. It is impossible to consider all available options in detail. Therefore, we will give an example of one set of exercises that can be performed at home.

Shoulders

Stand up straight while holding dumbbells. Raise them towards the shoulder joints, while simultaneously bringing your shoulder blades together. Now straighten your arms above your head and fix the sports equipment. Gently lower them to your shoulders, spreading your elbows. When performing the exercise, avoid sudden movements. You can do the bench press not only in a standing position, but also in a sitting position.

Breast

To perform this exercise, lie down on a plank. Bend your knees and focus on them. Hold the dumbbells with your arms outstretched. Slowly lower them back (behind your head) as low as possible. As you lower the weight, inhale. As you lift, exhale. Recommended number of repetitions is 12 in 4 sets.

Back

To begin, get on all fours. Now extend your right leg, keeping it straight. It cannot be pulled to the side or bent. At the same time, extend your left hand forward. Freeze in this position for a few seconds.

Return to the starting position and do the same with the other limbs.

Hands

To work triceps and biceps, you will need dumbbells weighing 1-2 kg. Take the shells and stand up straight. Place your feet shoulder-width apart. Bend your arms alternately or simultaneously. Perform 20 repetitions for each.

Additionally, sit on a chair, lift the load, straightening your shoulders to the top point. Repeat the movement 15 times.

Stomach

Lie on the floor with your knees bent. Place your palms on the back of your head and do not place your feet too wide apart. Smoothly lift your upper body, trying not to lift your lower back from the supporting surface. Repeat the exercise 30 times in 3 sets.

Waist

Place your feet shoulder-width apart and place your palms on your waist. Inhaling, lean forward. As you exhale, return to the starting position. Do 2 sets of 15 exercises.

As you stretch your right arm up, bend to the left and vice versa. During exercise, keep your back straight and try to maintain a vertical position.

Muscle gain program for men: 2nd cycle

We will structure the second month of training in this way. First day: back/triceps. Day two: legs/shoulders. Day three: chest/biceps.

Comments. Day 1: Bent-over barbell row - reverse grip. The deadlift will be discussed below. Traction of a horizontal block according to the technique. Close grip press, French dumbbell press and arm extensions according to the technique. Day 2: squats - with a barbell on the chest. Romanian deadlifts and calf raises according to technique. We perform the standing barbell press from the chest. Bent-over dumbbell flyes and shrugs with dumbbells - according to the technique. Day 3: bench press - on a bench with an upward slope. Chest press in the simulator and butterfly according to the technique. Lifting the barbell in a Scott bench is performed with an EZ bar, lifting dumbbells in a Scott bench and concentrated lifting - according to the technique.

Okay, I'm at the gym, what should I do?

So, let's start with a warm-up, which precedes all the great things on the gym.

First, you need to stretch your joints by performing several dozen bends and turns of the body. Plus, do a couple of dozen squats and a classic hand mill to bring all your limbs into working condition.

Then you can move on to cardio by standing on a treadmill for five to ten minutes, and then jumping rope a little.

This is the most classic warm-up that should be done before every workout. If you forget about it, the risk of injury, sprains and other troubles increases significantly.

Now let's move on to the most important thing.

Muscle gain program for men: 3rd cycle

For the third month we will train as follows. First day: legs/biceps. Second day: chest/back. Day three: shoulders/triceps.

Comments. Day 1: perform standard squats. Leg press and leg curls according to technique. Lifting the barbell - with a straight bar, hammers according to the technique - while sitting, lifting in a block also according to the technique. Day 2: bench press - on a horizontal bench, dumbbell press as well, crossover exercises - from the upper blocks. We perform pull-ups and deadlifts according to the technique, T-bar rows in the station with emphasis on the chest. Day 3: Arnold press, standing dumbbell flyes and shrugs with dumbbells are performed according to the technique. Technique dips on parallel bars, seated French press with a barbell, bent over arm extensions with both hands at the same time.

Muscle gain program for men: 4th cycle

For the fourth month we will structure our workouts this way. First day: chest/triceps. Day two: back/shoulders. Day three: legs/biceps.

Comments. Day 1: perform the bench press on a bench with a downward slope, and do the dumbbell press as well. Butterfly in the simulator - according to the technique. Reverse push-ups from the bench - with weights, extension from behind the head and in an incline according to the technique. Day 2: bent over barbell row - with a straight grip, deadlift - according to the technique, vertical row - to the chest. Perform the seated barbell press behind the head. Bent-over raises and barbell rows to the chin - according to the technique. Day 3: squats - with a barbell on the chest. Romanian deadlifts and leg extensions - technique. Biceps curls on a Scott bench - EZ bar. Dumbbell curls for biceps and hammers - according to the technique.

What you will need for classes

Working out at home is an effective way to create a beautiful, toned body. In addition, a special set of exercises will not only help correct external flaws in the figure, but will also make a person healthy. To work on your own body at home, you don’t need to buy expensive exercise equipment. However, it still doesn’t hurt to purchase a few necessary items:

• Dumbbells. It's a good idea to vary your strength training. With their help, you can perform an almost unlimited number of exercises for different muscle groups. When choosing equipment, preference should be given to products with a rubber braided shell. Such projectiles fit comfortably in the hand and do not scratch the floor in the apartment. It is best to take a collapsible model, which will make it easier to practice at home.

• Weight. It is advisable to purchase them together with dumbbells, since one does not replace the other. Some exercises can only be performed correctly with its help. The best option is to select several shells of different weights. When purchasing, pay attention to the width of the handle and how comfortable it is to grip it.

• Horizontal bar. When creating a program of exercises for the body, it is important to consider that with the help of this apparatus you can not only do pull-ups. It also allows you to do leg lifts, ab workouts and much more. You can find many modifications in sports stores. But it’s better to immediately purchase a model with bars. This design can replace several simulators at once.

• Jump rope. Indispensable for cardio training, promotes the development of coordination of movements. For beginners, a regular product that is selected according to height is perfect. Experienced jumpers can take a lighter version to increase speed, or vice versa - a heavier one, allowing them to work with strength.

Muscle gain program for men: 5th cycle

The fifth month will be designated as such a training split. First day: back/biceps. Day two: legs/triceps. Day three: chest/shoulders.

Comments. Day 1: pull-ups, deadlifts and horizontal block rows are performed according to the technique. Lifting the barbell for biceps - with a straight bar. Concentrated biceps curls and biceps curls in a block - according to the technique. Day 2: squats – standard. Hack squats and standing calf raises - according to the technique. Bench press with a narrow grip and French press - according to the technique. Reverse push-ups - with additional weights. Day 3: perform the bench press on a horizontal bench, and dumbbell flyes as well. Information in the crossover is from the lower blocks according to the technology. Seated dumbbell press, seated dumbbell flyes and reverse flyes - according to technique.

Muscle gain program for men: 6th cycle

We will be training in this split for the sixth month. First day: chest/legs. Day two: back/shoulders. Day three: triceps/biceps.

Comments. Day 1: bench press is performed on a bench with an upward inclination. Chest press in the simulator and butterfly exercises - according to the technique. Squats - with a barbell on the chest. Leg presses and lunges with a barbell according to the technique. Day 2: T-bar row in the machine with emphasis on the chest. Deadlift and dumbbell row to the belt - according to the technique. Standing barbell press - from the chest. Inclined flyes - according to the technique. We perform shrugs with a barbell behind our back. Day 3: dips and French dumbbell press while seated – based on technique. Arm extensions in a block - with a rope. Lifting the barbell in a Scott bench - with a straight bar. Lifting the barbell with a straight grip and hammers - according to the technique.

Training program

To develop a suitable training regimen, you need to be clear about the goals towards which your efforts will be directed. Lose weight, build muscle, keep your figure in shape, increase your body's endurance, etc. Only by determining what will be considered the desired result will it be possible to develop the right program.

It is equally important to find out on what days and for how long you will exercise. The schedule you create should not be too stressful. It’s inconvenient to interrupt your workout while doing other things or even postpone it for an indefinite period.

And of course, the main task is to initially correctly determine the direction of study. If you need to lose weight, a weight loss plan is suitable. If you want to build muscle mass, you will need to work on a different program.

As an example, consider the following training program:

Notes

Hyperextension. Previously, during the two months of the first stage, we performed this exercise without weights. The lower back muscles have already become accustomed to such a load and most likely no longer react to it. This indicates that it is time to use additional weight in the exercise. The most convenient way for this purpose is a barbell disc, which you need to throw behind your head and hold on your shoulder blades.

Bars. Everything here is purely individual, but if you can do push-ups on the uneven bars more than 10 times, there is no point in doing it 15, 20, or more times, since you will be training endurance, and gaining weight for men involves slightly different manipulations. What to do? Take a belt, a chain, and do push-ups with weights, but as before - no more than 8-10 times. Where to begin? Hang a 2.5 kg disc on your belt. Still doing more than 10 times? Weigh 5 kg. Choose a weight for 8-10 reps.

Pull-ups. The same story as with dips. If you can do more than 10 pull-ups, hang a weight on your belt. Start the same way, for example with 2.5 kg. Adapt the weights according to the same principle - select the weight for the given number of repetitions. In this case, it is necessary to select the weight so that at the 8th, 9th repetition you already feel tired and tense, and the final repetition goes through strength.

Deadlift. As you noticed, in the first cycle it is absent, since we train our back on the same day as our legs and it is undesirable to perform two heavy basic exercises on the same day. Moreover, during the first cycle, using hyperextensions, you will sufficiently work the lumbar muscles, which are involved when performing deadlifts, without which, in turn, a training program for gaining muscle mass for a man would be incomplete.

It’s clear, but what about the diet and should I be examined by a doctor?

At the initial stages, you don’t even have to worry about sports nutrition, protein milkshakes and other chicken breasts in cottage cheese. The main thing is, try to eat three to four times a day, and not one or two, as you are probably used to.

At the same time, there is no need to overeat; let it be a balanced breakfast, lunch and dinner with snacks in between. Try to diversify your diet with fruits, vegetables and protein foods.

It is also advisable to visit a doctor before starting hard training in the gym. Especially if you have problems with the cardiovascular system, joints, kidneys, bones and other organs.

Don’t think that if you have problems in your body, the doctor will forbid you to exercise in the gym; perhaps he will just give you some recommendations and tell you about certain restrictions.

Afterword

As for the number of approaches: while the weights are small, you can perform one warm-up approach before the working weight. A working weight is a weight with which you can perform a given number of repetitions. For example, if in the bench press program you must complete 3 sets of 8 repetitions, and for this number of repetitions you can press, say, 40 kg, then it will be enough to perform one warm-up set with a weight of 20 kg, and then three working sets with a weight of 40 kg. Warm-up sets do not count. When you reach a weight of, say, 80 kg, you can perform two warm-up approaches, the first with a weight of 40 kg, the second with a weight of 60 kg, and then proceed to working approaches. The warm-up rule applies to all exercises. We have already said that it is necessary to do a warm-up.

Globally, the approach to the training process described in this article is called the linear progression method. The weight training program for men, in the context of this method, provides for the fulfillment of the following basic conditions. The first is a constant increase in working weights (we have already talked about this). And the second, which follows from the first, is that every week is hard, that is, every next week you try to lift more weight than the previous one. This is the principle of linear progression.

MYTH. There is an opinion that some exercises can be split, while others cannot. The concept of weight training itself debunks this myth. The essence of the training is to create the maximum traumatic effect on the muscles, which will give them an incentive to heal and grow. It is the quality of the training that is important, not the split itself. For this reason, the definition of “correct split” or “incorrect split” is inherently completely untenable.

EXPERIENCE. You can often hear the question - why do several exercises for one muscle group? The answer is extremely simple. Each muscle group needs to be worked out comprehensively, putting a load on each of its sections (external, internal, lower, upper, peak), then you will get results. Whatever muscle group you work on, a prerequisite is to perform basic exercises, as well as diversify the load through different exercises for the target muscle group.

ADVICE. Most beginners who just join the gym either copy the training programs of famous athletes, or start training according to the same programs as their more experienced friends. Both cases, for obvious reasons, exclude the period of laying the foundation. This course of events is a significant omission, like an attempt to build a house not on a solid foundation, but on soft ground, which in the future will lead either to injuries, or to stagnation in training, or to a lack of desire and refusal to train. Don't neglect the foundation stage.

Okay, where should I start?

First of all, let's figure out how often you will visit the gym. After all, as in any other business, systematicity and the desire to achieve tangible results are important here.

We strongly recommend going to the gym three times a week - Monday, Wednesday and Friday. At the initial stages, each of your workouts should last about an hour and a half (including warm-up). You will spend approximately 15-30 minutes preparing your body for exercise, and the remaining 40-60 minutes working hard.

At the same time, try not to be lazy during training. That is, you don’t have to sit on your phone, lie on the floor, stand at the water cooler for ten minutes and take pictures of your reflection in the mirror. All this can be done later.

As you already understood, after each day of training you will have one day to recover and come to your senses. If you feel like you overdid it on the gym one day, take an extra day off and move your workouts, for example, from Friday to Saturday.

In addition, choose the most optimal training time for yourself. Ideally, this is three hours between 13:00 and 16:00. At this time, not only is our body ready to give it its all, but the gyms are also the least crowded (weekdays, weekdays). However, if you also cannot devote time to training at this time, you can come from 7:00 to 9:00 or from 18:00 to 21:00. Just be prepared for the fact that there may be a lot of people in the hall.

Exercises

You can find a complete illustrated description of the exercises given in this program, the technique for performing them and tips by following the links to articles with the appropriate title: Exercises for the chest muscles Exercises for the back muscles Exercises for the leg muscles Exercises for the shoulder muscles Exercises for the biceps Exercises for triceps exercises for abdominal muscles