Content

• Steps
• Tips

It's easy to start exercising, but to achieve your cherished goal, you need to develop an exercise plan. Now, get ready to put together a workout routine worthy of the bodybuilding legends.

In this article, we'll show you how to write a complete workout, nutrition, and even supplementation plan for long-term, successful workouts. For a start - the main principles of the organization of the regime. For example, you can work out two zones in one day, split your workouts (exercise every two days), or exhaust each body part daily. We do not even recommend trying the last option. Many beginners who torture themselves with intense training get tired and injured in the first week. There is hardly any benefit in this method.

Steps

1. 1 Study the subject and choose the mode and exercise that suits you. Once you've decided on the type of regimen, decide which body parts to train on certain days. For example, on the first day (Monday), your workout will focus on your triceps and pecs.
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3. 3 For each exercise, write down the number of sets, reps and, if you are advanced enough, the time to complete. Celebrate every improvement and failure in your plan, and work to address weaknesses.
4. 4 To make progress with weights in most exercises, start with three sets of 12 reps in the first week, work up to three sets of 13 in the second, 3 to 14 in the third week, 3 to 15 in the fourth week.
5. 5 Increase the weight in week 5 and reduce the amount of exercise to 12. For bodyweight exercises, such as push-ups (including push-ups on the uneven bars), use weights - you can wear a special vest or belt with weights.
6. 6 Repeat this pattern from week 8 to week 12 of your plan and you will see serious results. The longer you follow the regimen, the more your muscles will become.
7. 7 If you want to maximize strength and tone, you should pay attention to low rep exercises - this way you can lift heavier weights, and you will soon see a significant improvement in strength capabilities and burn fat faster.
8. 8 Just as if you were a basketball player and devote most of your training to improving marksmanship, throwing the ball into the ring, and jumping to increase your height; here, if you want to get stronger, you need to take the most weights with the fewest reps most of the time. In addition, training in the 8-12 rep range is recommended to stimulate muscle growth and tone.
9. 9 Start dieting. Unfortunately, more than 60% of people who start training quit in the second week, due to the fact that they do not see the results. Fitness experts repeat the facts over and over and over and over again these facts are ignored. In any case, we want to draw your attention to this again. Keep your diet. And don't leave her. If you are an endomorph (that is, you have a large physique), you need to reduce your fat and glucose (sugar) intake to almost zero. This means no - unhealthy foods high in sugar and salt. Eat foods rich in protein but low in carbohydrates, fat, sugar, and salt.
10. 10 If you have a lean physique, then nutrition is not so important for you, however, reduce your sugar and fat intake, otherwise you will gain, in the language of bodybuilders, "dirty weight". Eat every two hours for large, healthy meals. This will give you a "net mass".
11. 11 Supplements are optional. Today, various additives are at their peak and are presented on the market in a wide variety of forms. Some think they work, some don't. We believe they are, as the name suggests, intended to be complementary. If you really do not have enough proteins, carbohydrates, vitamins and minerals, essential amino acids - only then we would advise taking supplements.

Tips

• If you have problems with building a training plan, refer to the help of the planner on specialized sites.
• The Omega 3s found in fish oil and skim milk have been shown to significantly aid in fat burning and muscle recovery after exercise.