The purpose of a workout for each person is on an individual basis, as someone want to beef up their lean muscles, some to gain weight, and some to lose weight and burn fat. Not everyone can afford the services of a personal trainer, so we will analyze all the nuances of the workout process. The universal workout program in the gym for men is a complex that allows you to significantly improve your physical shape in a short time.
Recommendations for proper workouts in the gym for a man
At the beginning of the journey, when you are a motivated person and your goals are set, many people begin to actively train. Unfortunately, this approach to the workout process usually ends with the fact that the body is exhausted, burnout occurs and the workout is abandoned. The dream of a slim athletic body remains a dream. Such impulses can occur repeatedly, but it is impossible to achieve results in this way.
Everything needs a balance, so success depends on three components:
- Regular workouts of a properly compiled complex;
- Balanced nutrition according to the regime;
- Adequate sleep and rest.
In the pursuit of a quick result, motivation is lost, so workouts should become a habitual way of life. Then you will be able to build a dream body and maintain a good physical shape.
To help build up muscle and made the physique more defined, many athletes use supplements for this which also increases their strength and shortens their recovery times between workouts. The most popular combinations are Testosterone Propionate and Winstrol, or Testosterone Propionate and Nandrolone. These combined substances can promote many benefits for the user and speed their progression within the workouts up by several times.
Some users do not wish to take more than one compound at a time and even further, wish to only take the lighter oral substances to gain these enhanced and desired results. For this, often HGH, Clenbuterol or Anavar are used. Running just 6-8 weeks of these training aid substances can give you that needed push to overcome your boundaries within these workouts.
When a person comes to the gym for the first time, he has the following questions:
How often do I train?
Before answering this question, let’s go a little deeper into the topic of body types. The workout process and nutrition are usually built based on this parameter.
It is customary to distinguish between these three types of physique:
- Ectomorph – a tall and thin person;
- Mesomorph – average height and athletic build;
- Endomorph – a short, well-fed (stocky) person.
In order for the workout to be as effective as possible and nutrition was beneficial, this structural feature should be taken into account.
If you are not going to participate in the bodybuilding championship, then 2-3 sessions per week according to the workout program in the gym for men with moderate load are enough. In this case, the complex should include weightlifting exercises and cardio load. The workout time will depend on what type of physique you have.
Ectomorphs only need three workouts a week, while the rest between workouts should be at least 48 hours. The strength part of the workout in the gym for men should take place at an intense pace, no more than 40 minutes.
Many Ectomorphs use oral bulking agents in order to combat this lesser abled body type, which in turn, will allow the user to gain muscle mass. Dianabol, Halotestin or Anadrol are the most widely used oral substances for Ectomorphs looking to gain muscle mass.
It is easier for the mesomorph to gain muscle mass, 2-3 workout in the gym per week, lasting 60-90 minutes, are also enough for this body type.
Endomorphs are more prone to fullness, so the workout process should be built from a good cardio load and strength exercises with a lot of reps. You can train 2-3 times a week for 50-70 minutes.
How to start my workout in the gym?
Beginners often neglect the warm-up when they come to the gym and immediately start taking on weights. This is absolutely impossible to do. Before a strength workout, it is necessary to do warm-up exercises to avoid traumatic consequences.
At the very beginning of the workout, it is advisable to do light cardio for 10-15 minutes (treadmill, ellipsoid, stationary bike), and then prepare the ligaments and joints for work. For this, standard exercises that are familiar to us from school are suitable such as rotations of the head, shoulders, hands, leaning forward or squats without weight.
When the body warms up, you can start doing sets with extra weights. This will help to avoid injuries and pain after the workout.
What is the correct working weight I should use in the exercises?
When a personal trainer oversees workouts in the gym, he can quickly eyeball determine the capabilities of a person and after a trial workout, he selects the weights and makes a workout plan in the gym for men. But how can a beginner do this on his own, so that the weight is optimally suitable for the current physical form?
At the first workout session, you should not be a hero. The body is not used to heavy loads and therefore too much weight the next day will respond with incredible muscle pain so much that the desire to train further may completely disappear. Beginners should start with light dumbbells of 2-5kg and work with an empty grip working out and studying the correct given technique.
Such a load will prepare the muscles for further work on simulators and with equipment, then you can start thinking about the working weights and their further increases. To understand that the weight is selected correctly, you can use the “to capacity” technique. Weight selection is carried out in such a way that at least 6 and no more than 12 reps can be done in one working set. This is the optimal weight that can be adjusted based on the goal. Fewer reps with more weight works for strength gain and more reps with less weight is for endurance enhancement.
Over time, the muscles get used to the loads, so you should gradually increase the working weight. So the muscle mass will grow and the body will begin to acquire the desired shapes.
How many reps should I do?
The number of reps depends on what goal the trainee is pursuing.
- To increase strength – from 2-5 reps with weights of about 95% of the maximum load that can be lifted at a time.
- For endurance – up to 15 reps, with a weight of up to 50% of the single rep maximum.
- To increase muscle mass-you can choose different sets, for example, from 2 to 6 reps with a large weight, from 6 to 20 – with an average weight or from 20 to 25 – with a lighter weight.
A properly structured workout program in the gym for men will allow you to achieve noticeable results in 1.5-2 months, provided that there is a balanced diet, correct supplementation and sufficient rest.
A set of exercises in the gym for men
Ideally, a set of exercises should be compiled based on individual characteristics. But at the initial stage, there are enough universal workout programs in the gym for men that will suit everyone. The difference will be only in the weights that a person selects independently based on their capabilities using the “to capacity” method.
As we found out, it is enough to train 2-3 times a week on a regular basis to see results. The workout program in the gym for men will differ in that different muscle groups are involved in one session. How much to train depends on your personal abilities and desired outcomes. To increase the efficiency of the workouts, often Clenbuterol is used as an endurance enhancing pre-workout supplement that will allow you to push hard for longer within these exercises.
Standard universal complexes for men in the gym can look something like this:
Workout program for 2 days a week
Since it is necessary to load all the muscles for two workouts per week, you can train with supersets and tri-sets. This means that for one set, one exercise is done without rest, after that-rest and the next set is performed. It is necessary to pay attention to the sequence of exercises. The first superset is done in several sets, and the tri-sets are alternately (1 tri-set-rest – 2 tri-set rest, etc.). You need to make 2-3 such circles, depending on your capabilities.
Workout for weight gain or for definition
Before you go to the gym, you should decide on the goals, what kind of workout program is used in the gym for men, whether for weight or for definition, as they are radically different. Professional athletes prefer to alternate these periods in their life for several months, workout and nutrition contribute to weight gain (not only muscle), and then a cutting period begins, which approximately lasts from 1.5 to 2 months.
At the same time, it is almost impossible to gain weight and a defined body with rippling muscles. Therefore, it is better to alternate these stages. In weight workout, basic exercises with large weights and a small number of reps prevail, some completely exclude cardio in order not to burn the gained weight. In this mode, workout can continue for several months.
When the desired mass is gained, then thanks to good cardio and workout with multi-rep exercises with medium and low weights, subcutaneous fat is burned. Thus, the muscles that have gained volume during the weight gain period begin to appear. This is why athletes use supplements to promote weight gain in the “off-season” and supplements to gain the definition within their “drying” periods. Selecting the right substance for use alongside your current training style is crucial for the desired outcomes.
Nutrition after workouts for weight gain or for definition
Nutrition greatly affects the result from workouts. If you go to the gym, train regularly, but do not change your diet and dietary regime, you will have to wait a long time for the result.
The difference in nutrition during workouts for weight gain and for definition purposes is significant. During weight gain, the diet should be balanced. Menu is selected in such a way that there is a surplus of calories (excess of the daily norm). There are no strict restrictions during this period, but it is still worth sticking to the balance.
During workouts for gaining definition, there is a stricter approach to nutrition. Carbohydrates and fats are slightly reduced, as the daily calorie intake is reduced. So, thanks to nutrition together with workout, it will be possible to get rid of a significant percentage of subcutaneous fat in a short period.
When will the result of my workouts become visible?
Beginners always want to see the results quickly and sometimes quit their workouts in the gym after a couple of months. Starting the path to building a beautiful, athletic and healthy body, you need to be mentally prepared that now workout and a balanced diet are an integral part of life and are the norm. You can’t go to the gym for six months and hope that the result will remain forever, as results need to be maintained.
There are many nuances that affect when the result of workout in the gym will be noticeable:
- Body type;
- Sufficient rest;
- Regular workouts;
- Balanced diet.
The combination of these factors will allow you to quickly achieve noticeable results for yourself and others, after about 1.5-2 months. But if the correct training aid substances are used, this time can be greatly reduced.