It is possible to form a beautiful body relief, gain muscle mass or increase your endurance without losing volume. Strength training and diet will help achieve this. The men’s gym workout program will bring results. Beginner’s Basics
To achieve the result, it is not enough to have a subscription to the gym. People starting to work on themselves need a basic scheme. This is a set of exercises that form the foundation for muscle development, allowing you to gradually adapt to the loads. Do not try to take a lot of weight from the first trips to the gym. The central nervous system, joints, ligaments should not receive stress from sports. Once you get used to the weight, gradually increase it. The period for beginners varies from one month to six months, taking into account the initial preparation of the athlete. Rely on a person with experience to make a plan for you to work in a sports club. Relying on a professional, you will achieve your goal faster. This will help accelerate the growth of muscle structures.
The main parameters of the program:
Classes 3 times a week
Work on the whole body (we form the foundation)
Performing basic exercises
Smooth progression of weight gain
Balanced diet The variety of exercises is initially small. Mostly multi-component exercises that work several muscle groups at once. Perform 3-4 sets in each set, resting 1.5-2 minutes before the next. It is better to start with 10-12 repetitions, increasing the number. Going to the gym should be systematic. The execution technique will help to avoid injury. Neuromuscular communication will improve.
Basic exercises:
Barbell Squat
Bench press
Bent over row Divide this complex into two days. Alternate, given that training should be every other day, with two days off for rest. An hour of practice will suffice. First, warm up for 5-10 minutes (cardio exercises, stretching).
Let’s get the right load. Use a barbell. It will help synchronize movements, and correct execution. The weight an athlete can handle for three or four reps gives the muscle fibers a load they can handle. Energy is provided by glycolysis.
Nutrition is an anabolic steroid. Without it, training is wasted energy. To lose weight the number of calories you eat must be reduced. If your goal is to gain muscle mass – increase. For the development of muscle fibers, the body needs protein in balanced amounts.
Gaining muscle massWhen the body is used to the loads, the body began to take shape, you can begin to increase the number of muscle fibers. Intensive phased work will help add muscle volume. Each load level has its own work strategy. The type of exercise for mass is no exception. The ideal set is 1 kg per week. By gaining more, you accumulate more fat.

Duration of classes, recovery period

Don’t exercise for more than an hour. Overwork burns muscles. During the session, do exercises for no more than three muscle groups. It is better to choose a scheme that does not involve one muscle group more than once a week. The distance between the same training days is 10. Rest between sets is 1-4 minutes. Recovery is part of the workout. Our muscle fibers grow during this period. Give up bad habits, observe sleep patterns and systematize classes. The rehabilitation of the body will take at least 72 hours. You can visit the gym no more than four times a week.
Weight, sets, reps
Weight training is a way to increase muscle size. To develop them, practice with floating weights. The training program in the gym for men provides for a gradual increase in working weight, taking into account body indicators. Do the exercises correctly, follow the technique. Do three or four sets in each set. Reps from 6 to 12. Take your time and get the result.
Meal Plan
Triceps Press
Deadlift.
Chest Press
Barbell curl for biceps
Horizontal bar. Pull-ups in the classics It is necessary to replenish strength after the gym. The number of calories consumed should be more than the calories burned. Athletes consume from 3500-4000 thousand calories per day when recruiting. Mass increases by maintaining a balance of nutrients: fats, proteins and carbohydrates.

Achieving the ideal relief or “drying”
The relief is a low level of subcutaneous fat and muscle stiffness. It is impossible without mass. During recruitment, our muscle fibers are a little loose and do not have the necessary elasticity. We sharpen the form.
Basic Rules
Decrease carbohydrate intake
Increase calorie expenditure
Perform cardio exercises to trigger lipolysis (energy is restored by burning fat stores)
Work with average weight
Снизив carbohydrate intake, сбавляем уровень нагрузки. We increase the number of repetitions.
Pumping is a pumping method. This is work in a set without interruptions. The peculiarity of “pumping” is a decrease in weight after each approach. Without rest, we do an additional 10-30 repetitions. The number of calories burned will increase.
Starting to work out the relief, make sure that your muscle mass is in the right amount. In the process of “drying”, along with subcutaneous fat, you can lose some muscle. Nutrition for “drying” the body is high-protein with the creation of a deficit in the daily calorie intake. Meals are small but frequent, which contributes to a high metabolic rate. The duration of the program is 4-12 weeks. Follow the rules – get a toned body.
Conclusion!
The result must be maintained. Change the training program and load, improving performance. Make a step by step work plan. Don’t skip. Give your best, listen to your body and the advice of a coach, and keep yourself in shape.