Weight Training Program
In order to quickly build up, it is important to focus on what really works - that is, on the basic training program. In turn, the basic mass program is any gym program, which implies the performance of multi-joint strength exercises with maximum weights, a limited number of approaches and a fairly low number of repetitions (from 3 to 6).
The basic training program described below is a lift program with a barbell aimed at increasing strength. If muscle strength increases, then along with proper nutrition, the volume of muscle fiber will begin to increase. In other words, following a basic program and following a hypercaloric diet for muscle growth will help you quickly build up and gain weight.
With consistent adherence to the tips below, you can build up 5-7 kg of high-quality muscle in the first 6-8 weeks of the basic training program. However, it is extremely important to follow the basic rules of the program and train for hypertrophy (that is, completely abandon isolating exercises), as well as pay special attention to your diet.
What is a basic training program?
The basic training program is a program for gaining weight, based on the study of all large muscle groups in one short workout. As exercises, it is recommended to use multi-joint basic exercises - it is believed that they most strongly affect the increase in hormonal levels and increased testosterone production in the body. Which, ultimately, helps to pump muscles.
This program involves three short (no more than 45-50 minutes), but intense training per week, as well as enhanced nutrition (at least 3500-4000 kcal per day). Remember that it is high-calorie nutrition that is the most important component of pumping and muscle growth - without additional calories, the body will not be able to physically build muscle even when taking expensive sports nutrition.
Basic exercise program
For the first time, the basic training program was described in a book by Bill Star, Olympic champion in weightlifting. According to his experience, muscle hypertrophy is best affected by basic exercises performed in 4-6 sets of 4-6 reps and an increase in load in each set (2) . For simplicity, he recommended 5 approaches of 5 repetitions of each exercise, from where the alternative name of the program went - “5x5”.
Training in the gym according to the basic program is carried out every three days, alternating in a checkerboard pattern: Monday - training A, Thursday - training B, Sunday - A, Wednesday - B, Saturday - A. If you want to work out according to the more familiar “Monday” scheme , Wednesday, Friday ”, make sure that the time between workouts is at least 48-55 hours.
- Barbell Squats - 3 sets, 4-6 reps.
- Bench press - 3 sets, 4-6 repetitions.
- Deadlift - 1 (one) approach, 4-6 repetitions.
- Barbell Squats - 3 sets, 4-6 reps.
- Bench press standing - 3 sets, 4-6 repetitions.
- Rod pull to the belt - 3 sets, 4-6 repetitions.
Why so few exercises?
The reason for using only five strength exercises is that they teach the muscles of the body to work together. The classic basic weight program is not recommended to replace squats with a barbell on a leg press in the simulator or to supplement the program with exercises for the press or biceps. The reason is indicated above - the program was developed for lifters who train with a barbell.
However, remember that at first it is important to learn how to perform the exercises correctly - even the slightest technical error can lead to injury. That is why newcomers to the gym either need to train with a personal trainer, or adhere to a simplified training program and average working weights. Start with an average weight and 4-5 working sets of 8-10 reps, gradually bringing up to 3 sets of 4-6 reps.
Fitseven Reader Reviews
Below are reviews of Fitseven readers on the application of the basic training program in practice. You can leave your review in the comments section.
I started to study - weighed 56 kg with an increase of 184 cm. Under this program and a large number of calories in 3 months, I managed to gain up to 64 kg. It seems to be not bad, the mass continues to grow.
I’ve been doing a little more than a month with a trainer. Chronic stinging - height 195, weight was 71. Now it is 75. In total, about 4 kg per month.
With a growth of 191 and a weight of 74 kg per month, he gained 6 kg with 2 cans of a gainer , 1 rolls, potassium orotate and creatine monohydrate . Guys, the program is working, everything is clear and understandable.
The program is good, I have been looking for something like this for a long time. Three exercises are enough if you give all your best. For a change, I alternate between heavy (5 repetitions) and light (10 repetitions), respectively choosing weight according to the number of repetitions. Before that I tried all possible splits, full body, etc., and realized that the base really solves.
The advantages of the basic program to mass
Firstly, the implementation of the basic exercises program creates a sports posture. Secondly, testosterone rises. Thirdly, muscle growth processes are launched. It is important to bring the body to the border of physical capabilities so that it wants to expand this border - the last repetition of the exercise should be given with great difficulty, without leaving strength. In hypertrophy, this technique is called “training to failure”.
In addition, the implementation of multi-joint basic exercises with a large working weight and with a low number of repetitions involves the fast type of muscle fibers. Such training activates the nervous system and increases the production of hormones (primarily testosterone and growth hormone), which are important for the rapid pumping of muscles. Read more in the article “ What makes muscles grow? ”
Weight gain during training
For most novices (especially thin-leaning ectomorphs ), muscle energy depots are very limited, and after washing out the glycogen stores through excessive training, the body literally has no energy left to synthesize new muscle tissue. The basic program does not require large energy depots, it requires full return on a short and high-intensity training.
Unlike training with a large number of different exercises and a high number of repetitions (which is exactly how beginners usually pump muscles), the basic program primarily affects the growth of the muscle fiber itself, and not the sarcoplasm. In addition, due to the processes of hypertrophy, the fiber structure is more dense and elastic - as a result of which the very “steel muscles” are formed.
Mass Program - Why Does It Work?
Usually, when performing exercises with a high number of repetitions (for example, 10-15), the main source of energy for the body to work is glycogen (that is, carbohydrate stores in the muscles) - whereas with a low repetitive basic training program, which implies a low number of repetitions, the body first uses energy ATP and creatine phosphate, and only then switches to the aforementioned glycogen.
This is extremely important, since for beginners the capacity of muscle energy depots is usually quite limited - having spent all glycogen reserves for a long and exhausting workout in the gym, the body simply does not have the strength to fully restore and subsequently grow muscle. That is why it is so difficult for beginners to gain mass - especially without exceeding the daily calorie intake by 20-25%.
The importance of warm-up exercises
Before the start of strength training, a warm-up must be carried out - a light cardio for 5-10 minutes. To warm up, it is enough to go into the fat-burning zone of the pulse . Then, to prepare the ligaments, all three exercises of the current day are performed in a circular mode, however, with an average working weight of 10-12 repetitions. Only after this, the transition to the basic basic exercises of the program is allowed.
Rest between sets of strength exercises - 60-90 sec. A break between exercises - 2-3 minutes. The total duration of the training is no more than 45-50 minutes. If you feel that at the end you still have a lot of energy left, it means that you did not train at full strength, and it’s time to increase the weight of the barbell. At the same time, we recall once again that a large working weight implies working with a partner or trainer.
A basic weight training program using key multi-joint exercises is the best way for fast muscle growth. Subject to the rules of the program and the correct technique for performing the exercises, even a beginner with average genetics is able to build up 5-7 kg of dry muscles - however, it is highly recommended that you exercise under the supervision of an experienced personal trainer.