Often, beginners can not build themselvesan ongoing program that could bring remarkable results. How to choose a set of exercises for all muscle groups? Oddly enough, this is quite simple. Read more about the principles of selection of exercises read further in our article.
Basic exercises
Базовые упражнения задействуют несколько joints, which is a perfect virtue during the mass set cycle. Work of this type loads much more muscle groups than doing isolated exercises. Training for all muscle groups must necessarily include basic movements, which will make you stronger and more voluminous (in terms of muscle mass). It is logical to conclude that the load of a larger number of muscles better develops the muscles as a whole. Such movements include squats, bench presses, thrust, pull-ups and pushups. By the way, if you have excess finances (50,000 rubles and more), then you can purchase a professional simulator for all muscle groups (its photo is below).
The main principles in training
First of all, load progression is very important.- this will make your muscles develop in size and strength indicators. Of course, if you do not increase the working weight, then there is no need for muscles to grow. If you practice without a personal trainer, we strongly recommend keeping a diary in which you record all your results. So you will be able to systematically increase the load on the workouts, making up an effective complex for all muscle groups.
The next principle is microperiodization,the essence of which is the alternation of heavy and light workouts. What is the point of this? The fact is that the muscles need about 1 week to fully recover, after which there is supercompensation (growth of muscle fibers). Nevertheless, this situation applies only to large groups (back, chest, legs), while small ones (arms, deltas) lose the effect of such a long rest. Therefore, the alternation of hard and light weeks in the gym is justified. When you will make your complex of exercises for all muscle groups, be sure to consider this fact.
Training split
So, we give the first set of exercises for all muscle groups, which is ideal for athletes with a level higher than the initial:
Monday:
- Chest
- bench press on incl. bench (4 x 10);
- press with dumbbells on horiz. (3 x 12);
- bars with weights (3 x max);
- "butterfly" (3 x 15).
2. Biceps
- lifting dumbbells standing (3 x 10);
- “hammers” (3 x 10);
- Scott simulator (3 x 8).
Wednesday:
- Back
- deadlift (4 x 8);
- lever thrust (3 x 10);
- upper thrust (3 x 12).
2. Triceps
- French press (3 x 10);
- bars (3 x max);
- push-ups between benches (3 x 20).
Friday:
- Legs
- squats (4 x 10);
- leg extension and flexion (3 x 15 per exercise, which are performed by the superset);
- lunges (3 x 12-15 on each leg).
2. Shoulders
- bench press (3 x 8);
- mahi (3 x 12).
This is a fairly effective program for all muscle groups, which will allow you to build up weight and increase strength.
Crossfit
Кроссфит является круговым видом силового training, in which you perform several exercises with a minimum rest (or without it at all) for 5-10 minutes. This is an excellent program for all muscle groups, as the exercises are used multi-joint, in order to involve more muscle groups in the work. In addition, they are performed in this sport and movement with its own weight. Finally, do not forget that crossfit often combines strength and cardio exercises. What do we get at the output? The athlete, who decided to do crossfit, for one workout is trying to maximize strength and endurance. Nevertheless, it has long been proven that combining diverse loads will not give you the greatest achievements in this or that. On the other hand, such athletes get versatility, reaching the "golden mean" between the above concepts. Agree that this is more than enough for real life. That is why training on the methodology of crossfit held in the army, the Ministry of Emergency Situations, etc.
A set of exercises for all muscle groups in a crossfit can be as follows:
Day 1:
- Reverse pushups from the bench for triceps - 15-20 rep.
- Standard push-ups - 20 rep.
- Burpi - 10 rep.
- Running - 30 minutes.
The first 3 points we make 3 circles, after which we proceed to the run.
Day 2:
- Squatting - 30 rep.
- Push-ups with cotton - 15-20 rep.
- Lifts the legs on the press lying - 20 rep.
- Jumping on the bench (stool) - 15 rep.
- Jumping rope - 100 rep.
We make 2-3 laps with a break of 5-7 minutes.
Day 3:
- Sprint - 400 meters.
- Deadlift - 10 rep.
- Box jumps (from 40 to 50 cm tall) - 6 rep.
- Mahi weights / dumbbells - 15-20 rep.
- Push-ups on the bars - 20-25 rep.
We make 2 circles.
Day 4:
- Squatting with a barbell - 10 rep.
- Burpi - 10 rep.
- Taking on the chest with visa - 10 rep.
- Turkish rise - 8 rep.
- Rowing machine - 200 meters.
Do 2-3 laps with a 5-minute rest.
We finish a set of exercises for all muscle groups, moving to the last training day.
Day 5:
- Push shvung from a breast - 8 rep.
- Deadlift - 10 rep.
- Blowout - 10 rep.
- Quick run - 200 meters.
- Twisting - 25 rep.
Make 2-3 laps.
As you can see, for beginners the complex is prettyheavy, but it will allow you to develop good strength and endurance, as well as significantly increase the amount of muscle mass with a balanced diet and adherence.
Training on all muscle groups for girls
Для тех девушек, которые только решили заниматься in the gym, work perfectly work out the entire top or bottom of the body for 1 workout. The same applies to those who simply can not visit the hall more than 2 times a week. The principles of training do not differ much from those of men. Progression in loads, microperiodization, adherence to a balanced diet and regime - all this must be present in a mandatory manner. What complex of exercises for all muscle groups is most suitable for the fair sex? First of all, these are squats (it is better to do with small weights, but with a large number of repetitions), pull-ups with a counterweight, all kinds of traction, presses and abdominal exercises (twisting, lifting legs on a simulator and others). In general, the movements and their set in the process of training remain similar to the male version, however, of course, it is necessary to reduce the weight and the number of approaches. Equally important is the exercise available exercises on the simulator lightweight (female) type. Charging to all muscle groups before training begins is another important aspect. This is especially true for girls who have more sensitive joints, and therefore are more prone to injury. Do stretching and various aerobic movements - this will help to disperse the blood throughout the body.
Finally
There are no good or bad trainingprograms, because each person is individual. This fact does not allow to choose a universal complex that would work equally well for all athletes. Nevertheless, the aforementioned programs are perfect for many, especially beginners and intermediate athletes. Swing, cultivate and achieve your goals!
