Complex of exercises for all muscle groups: recommendations of specialists

Often newcomers can not build themselves an operating program that could bring remarkable results. How to choose a set of exercises for all muscle groups? Strangely enough, it's easy enough. Read more about the principles of choosing exercises in our article.

Basic exercises

Basic exercises involve several joints, which is an unblemished advantage during the mass-gathering cycle. This type of work 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 that the load of more muscles develops musculature in general. Such movements include squats, bench presses, traction, pull-ups and push-ups. By the way, if you have excess finances (50,000 rubles or more), you can purchase a professional simulator for all muscle groups (photo below).

The main principles in training

First of all, the progression in the loads is very important - this will force your muscles to develop in size and strength. Of course, if you do not increase working weight, then the muscles will not need to grow. If you are doing without a personal trainer, then we strongly recommend keeping a diary in which to record all your results. So you get the opportunity to systematically increase the workout load, making an effective complex for all muscle groups.

The next principle is microperiodization, the essence of which is the alternation of heavy and light training. What is the point in this? The fact is that the muscles require about 1 week for complete recovery, after which there is a supercompensation (the growth of muscle fibers). Nevertheless, this state of affairs concerns only large groups (back, chest, legs), while small (arms, deltas) lose the effect of such a long rest. Therefore, the alternation of heavy and light weeks in the gym is justified. When you compose your complex of exercises on all muscle groups, be sure to consider this fact.

Training split

So, let's give the first set of exercises for all muscle groups, which is ideal for athletes with a level above the initial:

Monday:

1. Chest

• Bench press on roll. Bench (4 x 10);
• Press with dumbbells for horiz. (3 x 12);
• Bars with weighting (3 x max);
• "Butterfly" (3 x 15).

2. The biceps

• Lifting dumbbells standing (3 x 10);
• "Hammers" (3 x 10);
• Simulator Scott (3 x 8).

Wednesday:

1. Back

• Deadlift (4 x 8);
• Lever rod (3 x 10);
• Upper link (3 x 12).

2. The triceps

• French press (3 x 10);
• Beams (3 x max);
• Push-ups between the scars (3 x 20).

Friday:

1. Legs

• Squats (4 x 10);
• Extension and bending of the legs (3 x 15 for each exercise, which are performed by the supertet);
• Attacks (3 x 12-15 per foot).

2. The shoulders

• Press above the head (3 x 8);
• Mahi (3 x 12).

This is a fairly active program for all muscle groups, which will allow you to increase the mass and increase strength.

CrossFit

Crossfit is a circular type of strength training, in which several exercises are performed with a minimum rest time (or without it at all) for 5-10 minutes. This is an excellent program for all muscle groups, since exercises are used multi-joint, in order to involve more muscle groups in the work. In addition, performed in this sport and movement with its own weight. Finally, do not forget that the crossfit often combines power and cardio adjustments. What do we get at the output? The athlete who decided to tackle the crossfit, for one training, tries to maximize the development of strength and endurance. Nevertheless, it has long been proven that combining various loadings will not give you the greatest achievements in either, or in this. On the other hand, such athletes get universality, reaching a "golden mean" between the above terms. Agree that this is more than enough for real life. That is why trainings on the methodology of cross-training are held in the army, the Ministry of Emergency Situations, etc.

The complex of exercises for all muscle groups in a crossfit can be as follows:

Day 1:

1. Back push-ups from the bench to the triceps - 15-20 reps.
2. Standard push-ups - 20 times.
3. Burpy - 10 times.
4. Running - 30 minutes.

The first 3 points make 3 circles, after which we proceed to run.

Day 2:

1. Squats - 30 reps.
2. Push-ups with cotton - 15-20 reps.
3. Lifting legs on the press lying - 20 times.
4. Jumping on the bench (stool) - 15 reps.
5. Jumping on the rope - 100 times.

We make 2-3 circles with a break of 5-7 minutes.

Day 3:

1. Sprint - 400 meters.
2. The deadlift is 10 times.
3. Jumping on the box (from 40 to 50 cm in height) - 6 reps.
4. Mahi dumbbells / dumbbells - 15-20 reps.
5. Push-ups on the uneven bars - 20-25 reps.

We make 2 circles.

Day 4:

1. Squats with a bar - 10 times.
2. Burpy - 10 times.
3. Taking on the chest with a visa - 10 times.
4. Turkish lift - 8 times.
5. Rowing simulator - 200 meters.

We make 2-3 circles with a 5-minute rest.

We finish the set of exercises for all muscle groups, going to the last training day.

Day 5:

1. Jogging of the breast - 8 times.
2. The deadlift is 10 times.
3. Throw rod - 10 times.
4. Fast running is 200 meters.
5. Twisting - 25 times.

We make 2-3 circles.

As you can see, for beginners complex is quite heavy, but it will allow to develop good strength and endurance, as well as significantly increase the amount of muscle mass with a balanced diet and compliance with the regime.

Exercise for all muscle groups for girls

For those girls who have just decided to engage in the gym, the entire top or bottom of the body will work fine for 1 workout. The same applies to those who simply can not attend the hall more than 2 times a week. The principles of training are not very different from those of men. Progression in the load, microperiodization, adherence to a balanced diet and regimen - all this must be present without fail. What complex of exercises for all muscle groups is most suitable for women? First of all, it's squats (it's better to do with small scales, but with a lot of repetitions), pull-ups with a counterweight, all kinds of traction, presses and exercises on the press (twisting, lifting legs on the simulator and others). In general, the movements and their set in the training process remain similar to the male variant, but, of course, it is necessary to reduce weights and the number of approaches. Equally important is the execution of the available exercises on simulators of light (female) type. Charging to all muscle groups before the start of training is another important aspect. In particular, this applies to girls who have more sensitive joints, and therefore more easily amenable to injury. Do stretching and various aerobic movements - this will help to disperse blood throughout the body.

Finally

There are no good or bad training programs, because each person is individual. This fact does not allow to choose a universal complex, which would equally well work for all athletes. Nevertheless, the aforementioned programs will perfectly suit many, especially beginners and middle-level athletes. Rock, cultivate and achieve your goals!