Sports coaches are often asked the question ofhow to build muscle mass in general and a thin person in particular. For this purpose, special training complexes of exercises have been developed. If you have a slim build, it will be even easier to achieve the desired result, because you do not need to work on burning fat. This article describes a sample training program for 3 days.
Memo to beginners
For getting the most effective and that notless important, the safe result of the exercise is essential to the proper organization of the training process. Very often, beginners can’t wait to see themselves in a renewed body as soon as possible, so they begin to train 3 times a day, to disregard safety rules and to be overly zealous with classes. As a result, instead of pleasure and the desired effect, there are injuries, stretches and disappointment.
Motivation
Human nature is created such that forperforming some task that requires a long-term effort, people need motivation. Otherwise, the heat quickly cools. The training program for 3 days a week also falls into the list of such tasks. With regard to sports activities, we can recommend the following. It is necessary to create a table in which you will record the results of measurements of body parameters on a weekly basis. The starting point will be the measurements taken before the start of training. It should be remembered that any significant changes will be visible only after classes for about three months.
How to do the exercises
For the right pace for newcomersThe classic combination is recommended - 3 days of hard training per week with the involvement of all muscle groups. With such intensity, the body will have time to pump up and recover. A bunch is called the term "split" - a training plan for 3 days. Split involves performing exercises in three sets of eight to ten repetitions with three-minute pauses between sets. Before the start of classes, a fifteen-minute warm-up is required, followed by a pumping - the first exercise from the complex is repeated twenty times with a small weight to warm up and blood flow to the muscles. The following elements are carried out already with working scales. The duration of the training should not be more than one and a half hours.
Duration of the program
As a rule, for maximum effectThe training program for 3 days is developed with progressive progress. This means that a certain set of exercises is performed within two months, and then the program must be changed. This is necessary in order to avoid the addiction of muscles to a constant type of load, which will slow down or stop the development of muscle mass.
Muscle recovery
The concept of muscle recovery includes not only the renewal of energy reserves, but also the reconstruction of their cells. For effective training by athletes, two rules are used:
- one muscle group trains one day a week;
- The pause between workouts is 48 to 96 hours.
Such a break allows the body toto produce glycogen to replenish the spent reserves. Cell recovery occurs within about two weeks - it depends on the characteristics of the organism. The training program for 3 days a week provides not only intensive classes, but also a good rest.
Proper nutrition
The main factor without which it is impossibleget even small noticeable results, is properly organized food. The 3-day workout program provides for strict adherence to nutritional recommendations, which ensures the success of classes by approximately 70 percent. General requirements - to exclude from the use of fat, sweet, fried, flour and drink more fluids.
Thin menu
An approximate diet for thin people can be offered the following form:
- For breakfast, eat a couple of boiled eggs, oatmeal or buckwheat porridge, whole grain bread and juice.
- The second breakfast may consist of fruit or vegetables and protein shake.
- Lunch should consist of meat or fish dishes with rice or potato side dish.
- At lunchtime, you can repeat the option of a second breakfast.
- For dinner, you need to eat a meat dish with rice or potatoes and juice.
- Half an hour before bedtime, you need to eat cottage cheese and drink a glass of protein shake.
As you can see, the menu for thin people is hardcall diet, rather, it is a kind of diet to achieve the result of sports training. Nutrition tips, like a workout program for 3 days a week, should be strictly followed.
What we will train
The main muscle groups involved in the three-day classic split are:
- deltoid muscles
- spawn
- triceps,
- chest muscles
- forearm
- back muscles
- press,
- hips (quadriceps),
- biceps.
Training for thin people in order to build muscle - this is the so-called "mass program", 3 days a week are divided into classes with different muscle groups.
Basic exercises used in training
For training the muscles of the chest can recommend the following:
- Dumbbell bench presses are a good basic exercise. They evenly load the pectoral muscles and are well suited for beginners.
- For working out the upper pectoral muscles, an ideal bench press on an inclined plane. When performing it, you can alternate the barbell and dumbbells.
- One of the best exercises for pumping the lower chest area are back presses on an inclined bench.
- For a good drawing and giving the volume of the lower part of the chest fit push-up on the uneven bars.
- Simple push-ups are a good stretch to the muscles.
The following trainings are suitable for practicing with the back muscles:
- One of the most effective for the broadest muscles is rod thrust in the inclined position of the body.
- For the development of the same muscles, it is also worthwhile to include in the program of exercises a pull-up with a wide grip. For those who are able to perform more than a dozen repetitions, additional weights can be added.
- Also, the back block of the vertical block to the chest will work perfectly.
The following activities are recommended for training the thigh muscles:
- The best for this purpose - squatting with a barbell.With proper performance of this exercise, the extreme position of the thigh should be parallel to the floor. It works great on quadriceps and increases leg weight.
- For the development of the biceps of the femur and quadriceps perform deep attacks with weights.
- For deep work the rear thigh muscles make the legs flex in the simulator.
Exercise for biceps:
- General developmental exercise for this groupmuscle is considered lifting the barbell for biceps. To perform correctly, the legs are set shoulder-width apart; the same distance is taken for grasping the barbell. The shell lowered carefully so that there was no pain. At first, tension in the forearms will be felt.
- "Peak" muscles create lifts dumbbells for biceps on an inclined bench. This exercise is considered to be the most effective when performed regularly.
- For a variety of workouts, you can apply a pull-up reverse grip.
The following activities are recommended for shaping deltoid muscles:
- The best in this form is considered to press the boom behind the head.
- To give the muscles a different load, you can use the boom presses in the standing position.
- For a deeper study of the deltoid shoulder muscles, dumbbell presses are ideal for sitting positions.
- The final exercise in the shoulder series can be lifts wide across the sides of the arms with dumbbells.
For training the abdominal muscles should perform the following complex:
- The main exercise - twisting lying. It can be performed both on a flat and inclined surface.
- In order not to spoil the waist, it is recommended to perform oblique twisting.
- To stimulate the lower press will be effective lifting legs.
Shaping forearm will help these exercises:
- To give a good volume to this group of muscles, flexing the arms with a barbell in the wrists is suitable.
- The reverse side of the forearm will work when the arms in the wrists are bent with a barbell taken from the opposite grip.
To develop the calf muscles, it is enough to go up on the toes while sitting or standing, with the use of weights.
For pumping trapezius muscles is suchexercise like shrugs - lifting shoulders with the presence of burdens in the hands. It can be performed with dumbbells and with a barbell. Shells in the performance can be held both in front and behind. When the shoulders are in the highest position, it is necessary to pause before lowering. Exercise should be performed without the shoulders making circular movements.
Program for beginners
The training program for 3 days a week consists of two splits, which must be alternated weekly.
Split number 1
Monday - training of the chest, triceps, press:
- barbell presses lying (on the bench);
- French presses;
- narrow-bar boom presses;
- dumbbell presses lying or sitting on an inclined bench;
- twisting the body lying on the bench.
Wednesday - the work of the back, biceps, forearms, press:
- thrust horizontal block;
- rod thrust in the inclined position of the body;
- body pull-up, arms wide apart;
- lifting the barbell for biceps;
- flexing wrists with barbell;
- straight leg rises in the prone position.
Friday - exercises for the legs and deltoid muscles:
- squats;
- leg extension lying on the simulator;
- lifting socks with a barbell;
- dumbbell presses in sitting position;
- barbell presses behind head sitting;
- rises widely through the sides of the arms with dumbbells;
- twisting in block.
Split number 2
Monday - training the chest, tricep, press:
- dumbbell presses lying on the bench;
- boom presses on an inclined plane;
- the reduction of hands on the simulator;
- push-ups on the bars (elbows along the body);
- a tricep press in a vertical block;
- straight leg rises in the prone position.
Wednesday - back, biceps, forearms, press:
- thrust to the chest of the vertical block in the “wide grip” position;
- thrust one dumbbell hand;
- dumbbell lifts for sitting biceps;
- arm flexes with a barbell at the wrists, reverse grip;
- twisting in block.
Friday - legs and deltas:
- leg press;
- dead thrust;
- bending the legs in the simulator;
- rising feet on toes while sitting;
- barbell presses standing;
- dumbbell press sitting;
- dumbbell layout in the slope;
- straight leg rises lying.
In exercises where heavy projectiles are used, the presence of the safety partner is desirable.
For those who want to lose weight and girls
This complex is universal and canbe used as a workout program for 3 days a week for weight loss. In this case, the exercises are performed with small weights and short breaks between sets. In the diet should include more protein foods, drink up to three liters of fluid per day, the last evening meal - no later than three hours before bedtime. Sleep for recuperation should have a duration of at least seven hours.
Программа тренировки на 3 дня для девушки somewhat different due to the peculiarities of the female body. Exercises remain the same, but the number of approaches increases to 5, and repetitions - to 15, the break between approaches - for 30 seconds. In the first half of the female cycle, the maximum loads are used, in the second they are slightly reduced.
