Build strong, lean muscles and lose belly and flank fat to make dramatic changes in your fitness in record time with this workout program in gym for men and nutrition plan.
How much can you change your body in four weeks? Stronger than you think if you have three things: a good training system, reasonable nutrition rules and right attitude, allowing you to follow them with concentration and purpose.
The proposed four-week plan was designed to bulk up in a way that constantly tests your body and pushes it beyond its comfort zone while eliminating your belly and sides. In this case, your body has no other choice but to build a new one. muscle mass and burn fat, radically transforming your body. That is why each week of the program contains its own little tricks: these changes will “puzzle” your body and force it to change.
Totally transforming your body in four weeks is difficult, but possible. Start slowly, both in the gym and in the kitchen, and soon these small steps will significantly transform your life. appearance without a shirt.
Plan
The plan consists of two 2-week blocks. The first is designed for four workouts per week: chest and back; legs and abs; hands; shoulders and abs. The second also includes four training days, but the workouts are different: chest and triceps; legs and shoulders; chest and triceps; back and biceps.
Powerful start
The workouts for the first week of the first block are given below. Then the tables outline the workouts for the second week of the block. Perform the routines in order, following the number of sets, reps, tempo, and rest periods indicated, to ensure that the start of the plan is as effective as possible.
Tempo refers to the number of seconds it takes to complete each phase of the exercise. Using the bench press as an example, the first number corresponds to the duration of the phase of lowering the weight, the second – the pause at the lower point of the amplitude, the third number indicates the duration of raising the weight, and, finally, the fourth – the pause at the top point of the amplitude.
Grand finale
A significant difference in the second week of the block is that you will work the chest, back and arms twice a week. This increase in training volume shocks the body, causing it to build more muscle mass and burn excess fat, so you get bigger and leaner at the same time.
Steady progress
The complexes consist of the same exercises in the same order for the first and second, third and fourth weeks. But the number of sets and reps varies to push your body to its limits. This approach will accelerate the onset of positive changes in your physical fitness.
Have a rest
Let's be honest: the proposed four-week plan is very difficult, but otherwise you will not change your body for the better in such a long time. a short time. It means that good food and quality rest play a key role. Follow the nutrition guidelines below to ensure your body gets what it needs, and try to go to bed early every night.
To build lean muscle mass and gain flat stomach The food you eat is no less important than good program workouts in the gym for men on relief. Follow these four rules to succeed.
Protein
If you don't eat enough protein - white and red meat, fish and eggs - don't be surprised if your muscles grow slower than you'd like. Lifting heavy weights creates microscopic tears in the muscles, and it is protein that heals these wounds and builds stronger, more voluminous muscle tissue. Try to eat high-quality, lean protein in at least fist-sized portions at each meal.
Carbohydrates
You don't have to give up carbs completely to transform your body. Instead, choosing your carbohydrate sources wisely will help you get bigger, stronger, and more ripped. Avoid sugar and reduce your intake of fast-digesting carbohydrates like white bread and pastas, deprived of the lion's share of their nutrients and fiber. Instead, opt for slow-digesting carbohydrates such as sweet potatoes, brown rice, and plenty of nutritious, fiber-rich vegetables.
Vegetables
If you fail to consume five servings of fruits and vegetables per day according to the famous "five-a-day" system, you are depriving yourself of a lot of vitamins, minerals and other essential nutrients that can give you good health and well-being. slim body. Eat more vegetables different colors to supply the body with the necessary nutrients after a hard workout. In addition, fiber will help you feel fuller longer and stabilize your blood sugar levels, so you won't crave sweets.
Alcohol
For getting maximum result for four weeks you should completely eliminate alcohol. It's full of calories you don't need, and drinking too much will kill your desire to train hard and eat healthy. The best option for you - to drink plain water, green tea and black coffee to maintain hydration and provide antioxidants that will help you recover after training.
A set of exercises in the gym for men
Block 1: Week 1
Monday Workout: Chest and Back
1. Bench press
Approaches 3 Repetitions 10 Pace 2010 Rest 60 sec.
Lie down on a horizontal bench, grab the bar with a shoulder-width grip. Place your feet on the floor and tense your muscles. Lower the barbell until it touches your chest, then forcefully press it up.
Approaches 3 Repetitions 10 Pace 2011 Rest 60 sec.
Stand up straight, holding a barbell with an overhand grip shoulder-width apart. Lean forward from the hip joint, but keep your chest up and your core tight. Pull the bar towards your body by bending your elbows, hold at the top point and lower.
3. Incline Dumbbell Flyes
Approaches 3 Repetitions 10 Pace 2010 Rest 60 sec.
Lie on an incline bench with your head facing up, holding two dumbbells straight above your chest. Bend your elbows slightly, then slowly lower your arms to your sides until you feel a stretch in your chest muscles. Reduce pectoral muscles to return to the starting position.
4. Wide-grip lat pulldown
Approaches 3 Repetitions 10 Pace 2011 Rest 60 sec.
Sit on the machine, grasping the handle with an overhand grip shoulder-width apart. Keeping your chest up and your abs tight, pull the handle down, bending your elbows. Pause at the bottom for a second and return to the starting position.
Approaches 3 Repetitions 10 Pace 2 0 1 1 Rest 60 sec.
Stand with your back to the crossover with the D-handle in one hand. Push your chest up, tighten your abs, and press one arm forward, straightening your elbow. Go back and complete all reps, then switch hands.
6. Pullover with a dumbbell
Approaches 3 Repetitions 10 Pace 4 0 1 0 Rest 60 sec.
Lie on a horizontal bench, pressing your back firmly against it and holding a dumbbell with both straight arms above your chest. Slowly and in a controlled manner, lower the dumbbell behind your head with straight arms, then lift it up to the starting position.
Wednesday Workout: Legs and Abs
1. Back Squat
Approaches 3 Repetitions 10 Pace 2 0 1 0 Rest 60 sec.
Stand up straight with the bar resting on your rear deltoids. Lifting your chest and squeezing your entire body, bend your knees and lower yourself into a squat as low as possible without letting your knees roll inward. Push through your heels and lift yourself up.
2. Romanian deadlift
Approaches 3 Repetitions 10 Pace 2 0 1 0 Rest 60 sec.
Stand up straight, grasping the barbell with an overhand grip. With your chest up and your core engaged, bend forward at the hip, sliding the bar along the front of your legs until you feel a stretch in the back of your thighs. Climb up.
Approaches 3 Repetitions 10 Pace 2 0 1 1 Rest 60 sec.
Sit on the machine in the correct position, with the soft roller at the front of your lower legs. Tighten your upper body muscles and lift your feet, extending your legs. Pause at the top, squeezing your quadriceps, then return to the starting position.
Approaches 3 Repetitions 10 Pace 2 0 1 0 Rest 60 sec.
Sit on the machine and take the correct starting position: the soft roller should touch the back of the bottom of your legs. Keeping your core muscles tense, lower your feet down, bending your legs. Pause at the bottom point, contracting the hamstring muscles, and return to the starting position.
5. Crunches
Approaches 3 Repetitions 10 Pace 2 0 1 1 Rest 60 sec.
Lie on your back, bring your hands to your temples and bend your knees. Contract your upper abdominal muscles and lift your body off the floor, then do a crunch, reaching your body toward your knees. Slowly lower yourself to the floor, keeping your abs tense the entire time.
Approaches 3 Time 30 sec. Pace – Rest 60 sec.
Get into position with your elbows under your shoulders, your feet together, your hips lifted, and your abs and glutes squeezed so that your body forms a straight line from head to heels. Maintain this position without letting your hips sag.
Friday Workout: Biceps and Triceps
1. Reverse grip lat pulldown
Approaches 3 Repetitions 10 Pace 2 0 1 1 Rest 60 sec.
Sit on the machine, grasping the handle with a reverse grip shoulder-width apart. Lift your chest, tighten your abs, and pull the handle down by bending your elbows. Pause for a second at the bottom and return to the starting position.
2. Dips
Approaches 3 Repetitions 6-10 Pace 2 0 1 0 Rest 60 sec.
Get into a parallel bars position with your arms straight and feet crossed behind you. Keeping your chest lifted and your abs engaged, bend your elbows to a 90-degree angle as you lower yourself down. Push yourself up, returning to the starting position.
Approaches 3 Repetitions 10 Pace 2 0 1 1 Rest 60 sec.
Stand up straight, hold a dumbbell in each hand, with your arms facing forward. Keep your elbows close to your sides and lift the dumbbells toward your shoulders. Squeeze your biceps at the top, then lower the dumbbells to the starting position.
Approaches 3 Repetitions 10 Pace 2 0 1 0 Rest 60 sec.
Stand up straight, take a dumbbell in each hand, holding them behind your head with straight arms. Making sure your elbows point straight toward the ceiling, lower the dumbbells behind your head, then straighten your arms, returning to the starting position.
5. Crossover biceps curl
Approaches 3 Repetitions 10 Pace 2 0 1 1 Rest 60 sec.
Face the crossover, attach a double rope handle to the top block and grab it with an underhand grip. Point your chest up, press your elbows toward your body, and bend your arms to shoulder level. Squeeze your biceps at the top and lower your arms.
6. Crossover triceps extensions
Approaches 3 Repetitions 10 Pace 2 0 1 1 Rest 60 sec.
Facing the crossover, grab the double rope handle attached to the upper pulley with an overhand grip. Lifting your chest and pressing your elbows towards your torso, press up by straightening your arms, then slowly return to the starting position.
Saturday Workout: Shoulders and Arms
1. Seated dumbbell press
Approaches 3 Repetitions 10 Pace 2 0 1 0 Rest 60 sec.
Sit on a vertical bench, holding a dumbbell in each hand at shoulder level. Keep your chest lifted and core tight and press the dumbbells vertically upward, straightening your arms. Slowly lower the dumbbells to the starting position.
2. Swing dumbbells to the sides while sitting
Approaches 3 Repetitions 10 Pace 2 0 1 0 Rest 60 sec.
Sit on a vertical bench press, hold a light dumbbell in each hand and bend your elbows slightly. Push your chest up, tighten your core, and lift the dumbbells out to your sides until you reach shoulder height, starting at your elbows, then slowly return to the starting position.
3. Vertical EZ-bar row to the chin
Approaches 3 Repetitions 10 Pace 2 0 1 1 Rest 60 sec.
Stand up straight, holding an EZ barbell with an overhand grip. With your chest up and core engaged, lift the barbell up to chin height, starting the movement by bending your elbows. Pause at the top, then return the barbell to the starting position in a controlled manner.
4. Hanging knee raises
Approaches 3 Repetitions 10 Pace 1 1 1 1 Rest 60 sec.
Hang on the horizontal bar, grasping it with an overhand grip and straightening your legs. Squeezing your core, glutes, and keeping your feet together, draw your knees toward your chest. Hold this position, then straighten your legs and return to the starting position.
5. Weighted crunches
Approaches 3 Repetitions 10 Pace 2 0 1 1 Rest 60 sec.
Lie on a horizontal bench holding a dumbbell or weight plate in front of your chest. with bent arms, bend your knees. Tighten your upper abs and lift your torso off the bench, then twist top part body, approaching the body to the knees. Lower yourself slowly.
Approaches 3 Repetitions 10 Pace 2 0 1 1 Rest 60 sec.
Lie on the floor on your back with your arms extended along your body and your knees bent. Tighten your entire abs and, using the lower part of it, pull your knees to your chest, then lift your pelvis off the floor. Return to the starting position.
Block 1: Week 2
Continue to build lean muscle mass and lose belly fat by working out even harder.
With four Week 1 workouts under your belt, you can already start to feel a little stronger, lighter, and more agile. That's why we're now going to up the ante to accelerate your positive progress.
The four workouts of the second week are similar to those of the first. You will work the chest and triceps in the same order; legs and abs; arms and then shoulders and abs. But for greater efficiency, two big changes have been made to the program. First, you will perform one additional set of the first and second exercises of each complex. Also, in the last four exercises of each workout, the number of repetitions increases to 12.
For what? Because now you know how to do these exercises correctly, increasing the load on your muscles will force your body to build muscle and burn fat even more intensely. Don't lose concentration and follow correct technique perform throughout all four workouts for the fastest results.
Monday: Chest and back
| Exercises | Approaches | Repetitions | Pace | Rest |
| 1. Bench press | 4 | 10 | 2 0 1 0 | 60 sec. |
| 2. Bent-over row | 4 | 10 | 2 0 1 1 | 60 sec. |
| 3. Dumbbell flyes lying on an inclined bench with the head end up | 3 | 12 | 2 0 1 0 | 60 sec. |
| 4. Lat pulldown | 3 | 12 | 2 0 1 1 | 60 sec. |
| 3 | 12 | 2 0 1 1 | 60 sec. | |
| 6. Pullover with a dumbbell | 3 | 12 | 2 0 1 0 | 60 sec. |
Wednesday: Legs and Abs
| Exercises | Approaches | Repetitions | Pace | Rest |
| 1. Squats | 4 | 10 | 2 0 1 0 | 60 sec. |
| 2. Romanian deadlift | 4 | 10 | 2 0 1 0 | 60 sec. |
| 3. Leg extension in the simulator | 3 | 12 | 2 0 1 1 | 60 sec. |
| 3 | 12 | 2 0 1 1 | 60 sec. | |
| 5. Crunch | 3 | 12 | 2 0 1 1 | 60 sec. |
| 3 | 45 sec. | - | 60 sec. |
Friday: Biceps and triceps
| Exercises | Approaches | Repetitions | Pace | Rest |
| 1. Vertical lat pulldown with reverse grip | 4 | 10 | 2 0 1 1 | 60 sec. |
| 2. Dips | 4 | 6-10 | 2 0 1 0 | 60 sec. |
| 3 | 12 | 2 0 1 1 | 60 sec. | |
| 4. Triceps dumbbell extension | 3 | 12 | 2 0 1 0 | 60 sec. |
| 5. Crossover hammer curls for biceps | 3 | 12 | 2 0 1 1 | 60 sec. |
| 6. Crossover triceps extension | 3 | 12 | 2 0 1 1 | 60 sec. |
Saturday: Shoulders and Abs
| Exercises | Approaches | Repetitions | Pace | Rest |
| 4 | 10 | 2 0 1 0 | 60 sec. | |
| 2. Seated Dumbbell Side Raise | 4 | 10 | 2 0 1 1 | 60 sec. |
| 3. Vertical traction EZ-bar | 3 | 12 | 2 0 1 1 | 60 sec. |
| 4. Hanging knee raises | 3 | 12 | 2 0 1 1 | 60 sec. |
| 5. Weighted crunches | 3 | 12 | 2 0 1 1 | 60 sec. |
| 6. Inverted crunches | 3 | 12 | 2 0 1 1 | 60 sec. |
Block 2: Week 1
Workout 1: Chest and Back
1. Bench press at an angle
Approaches 4 Repetitions 10 Pace 3 0 1 0 Rest 60 sec.
Lie down on an incline bench and grab the bar with an overhand grip. Press your feet to the floor and tense your muscles. Lower the bar until it touches your chest, then jerk it up.
2. Wide-grip lat pull-down to chest
Approaches 4 Repetitions 10 Pace 3 0 1 0 Rest 60 sec.
Sit on the machine, grasping the handle with a wide grip, twice as wide as your shoulders. With your chest up and your abs tightened, pull the handle down by bending your elbows. Pause at the bottom for a second and return to the top.
Approaches 4 Repetitions 10 Pace 3 0 1 0 Rest 60 sec.
Lie down on a bench, take a dumbbell in each hand and hold them at chest level. Place your feet on the floor and tense your muscles. Press the dumbbells straight up, straightening your arms, then lower them down in a controlled manner.
4. Seated rowing
Approaches 4 Repetitions 10 Pace 3 0 1 1 Rest 60 sec.
Sit on the machine, grasping the double handle with both hands. Keeping your chest lifted, pull your arms towards your body from the elbows. Hold the top position and return to the starting position.
Approaches 4 Repetitions 10 Pace 3 0 1 1 Rest 60 sec.
Stand with your back to the crossover, holding the D-handle in one hand. Push your chest up, tighten your core, and straighten your arm in a pressing motion. Return to the starting position and repeat until the end of the approach, then change hands.
6. Crossover Straight Arm Press
Approaches 4 Repetitions 10 Pace 3 0 1 0 Rest 60 sec.
Stand facing the crossover, holding the straight handle with both hands. Keeping your chest up, pull the handle down toward your hips in a slight arc, pause at the bottom, then return to the starting position.
Workout 2: Legs and Shoulders
1. Back Squats
Approaches 4 Repetitions 10 Pace 3 0 1 0 Rest 60 sec.
Stand up straight with the bar at the back of your deltoids. Lift your chest, tense your entire body, and bend your knees, squatting as low as possible without your knees falling inward. Push through your heels to rise up.
2. Military press
Approaches 4 Repetitions 10 Pace 3 0 1 0 Rest 60 sec.
Stand up straight, holding the bar in front of your chest with an overhand grip. With your chest up and your core engaged, press the barbell up overhead, straightening your arms. Lower the barbell down in a controlled manner, returning to the starting position.
3. Leg extension in the simulator
Approaches 4 Repetitions 10 Pace 3 0 1 1 Rest 60 sec.
Sit on the machine in the correct position: the roller is located at the bottom of the front of your shins. Brace your upper body and lift your feet, extending your knees. Pause at the top, activating your quadriceps, and lower your legs to the starting position.
4. Seated Side Raise
Approaches 4 Repetitions 10 Pace 3 0 1 1 Rest 60 sec.
Sit on a vertical bench, holding a dumbbell in both hands with your elbows slightly bent. Push your chest up, tighten your core, and lift the dumbbells out to your sides to shoulder height, starting at your elbows. Then slowly return to the starting position.
Approaches 4 Repetitions 10 Pace 3 0 1 1 Rest 60 sec.
Sit on the machine, taking the correct starting position, in which the soft roller is located at the bottom of the legs at the back. Keep your core muscles tight and lower your feet down, bending your knees. Pause at the bottom, squeezing your hamstrings, and return to the starting position.
6. EZ-bar vertical row to the chin
Approaches 4 Repetitions 10 Pace 3 0 1 1 Rest 60 sec.
Stand up straight and grab a barbell with an EZ bar with an overhand grip. Lift your chest, tighten your core, and pull the barbell toward your chin by bending your elbows. Pause at the top and lower the barbell to the starting position in a controlled manner.
Workout 3: Chest and Triceps
1. Bench press
Approaches 4 Repetitions 10 Pace 3 0 1 0 Rest 60 sec.
Lie down on a horizontal bench, grasping the bar with a shoulder-width grip. Press your feet to the floor and tense your muscles. Lower the bar until it touches your chest and jerk it up.
2. Dumbbell flyes lying on an incline bench
Approaches 3 Repetitions 10 Pace 2 0 1 0 Rest 60 sec.
Lie on an incline bench, holding two dumbbells directly above your chest with straight arms. Bend your elbows slightly and slowly move them apart until you feel a stretch in your chest muscles. Return to the starting position by contracting your pectoral muscles.
3. Dips
Sets 4 Reps 6-10 Tempo 3 0 1 0 Rest 60 sec.
Take the starting position on the parallel bars, straightening your arms and crossing your feet behind your back. Raise your chest, tighten your abs and lower yourself down, bending your elbows until right angle. Push your hands up, returning to the starting position.
4. Incline Dumbbell Press
Approaches 4 Repetitions 10 Pace 3 0 1 0 Rest 60 sec.
Lie on an incline bench, holding dumbbells in both hands at chest level with your palms facing outward. Place your feet on the floor and tense your muscles. Press the dumbbells straight up, straightening your arms, and lower them down in a controlled manner.
5. Crossover triceps press
Approaches 4 Repetitions 10 Pace 3 0 1 0 Rest 60 sec.
Face the crossover and grasp the double rope handle attached to the top pulley with an overhand grip. Lift your chest and tuck your elbows to your sides, press your arms downwards, extending your elbows, then slowly return to the starting position.
6. Push-ups
Approaches 4 Repetitions 10-15 Pace 3 0 1 0 Rest 60 sec.
Stand in a lying position: place your hands on the floor, shoulders and elbows are on the same line, feet together. Squeeze your core and bring your chest closer to the floor by bending your elbows. Push your hands off the floor, returning to the starting position.
Workout 4: Back and Biceps
Approaches 4 Repetitions 6-10 Pace 3 0 1 1 Rest 60 sec.
Hang on the horizontal bar with a reverse grip, hands shoulder-width apart. Squeeze your abs and buttocks and, with your chest up, pull your torso up until your chin reaches the bar. Hold this position, then slowly return to the starting position.
2. Wide-grip pull-down to the chest for the latissimus dorsi muscles
Approaches 4 Repetitions 10 Pace 3 0 1 1 Rest 60 sec.
Take the starting position on the machine, grasping the handle with an overhand grip shoulder-width apart. With your chest up and your abs tense, pull your arms toward you by bending your elbows. Pause at the bottom for a second and return to the starting position.
3. Dumbbell Row
Approaches 4 Repetitions 10 Pace 3 0 1 1 Rest 60 sec.
Lie on your stomach on an incline bench, head end up, with dumbbells in both hands. Keeping your chest pressed against the bench, pull the dumbbells up, starting the movement by bending your elbows. Fix at the top point and lower the dumbbells down, returning to the starting position.
4. Dumbbell flyes lying face down
Approaches 4 Repetitions 10 Pace 60 sec. Rest 60 sec.
Lie on your stomach on an incline bench, holding a light dumbbell in each hand. Press your chest into the bench and lift the dumbbells to the sides, starting the movement from your elbows. Pause at the top position and lower the dumbbells to the starting position.
Approaches 4 Repetitions 10 Pace 3 0 1 1 Rest 60 sec.
Stand up straight, holding a dumbbell in each hand with your palms facing forward. Keeping your elbows close to your body, lift the dumbbells to shoulder level. Squeeze your biceps at the top, then lower the dumbbells to the starting position.
6. Hammer Dumbbell Curl
Approaches 4 Repetitions 10 Pace 3 0 1 1 Rest 60 sec.
Stand straight, dumbbells in both hands, palms facing each other. Keep your elbows close to your sides and lift your arms toward your shoulders. In the upper position, tighten your biceps, then, straightening your arms, return to the starting position.
Block 2: week 2
As you noticed in the first week of the second block of this plan, some new movements were introduced into the program to create a stress load on the muscles to support their continued growth. These sets, reps, and tempo have also been adjusted so that each set of each workout challenges the nervous system and muscles a little more. This means that the second block of the plan is mentally and physically more difficult, but stay focused and try to give your best in each set to the best of your ability. And you will be amazed at the results you can achieve in increasing strength, muscle growth and improving body contour.
The final week's workouts are tabulated below, and while they consist of the same exercises in the same order as the first week of the block, the sets and reps are changed again. This means that every time you come to the gym, you will give your muscles a new stress load that they are not used to, because this is the only way to maintain the progress of your results.
There is no person who would not like to have good health and a good figure, and this is especially noticeable in men. There are many reasons for this, and they differ radically, but the ways to achieve them are always the same.
Some try to install at home treadmill or an exercise bike, which is undoubtedly commendable, but very useless. If you need a really high-quality result, then it is better to buy any (even the cheapest) bicycle and sneakers, and then move in the fresh air in the morning and evening. This approach is not very comfortable, but the body gains health and becomes truly stronger and more resilient, which exercise machines cannot provide, even if desired.
All exercises are repeated from 5 to 40 presses in 5 approaches. There is no need to try to increase the weight once again or increase the number of presses, because... The body must get used to the gradual increase.
Additional aspects and summary
Training at home for men, like any other sport, should be accompanied by quality nutrition. Carbohydrates and proteins should dominate the food, but the vitamin complex should always be maintained. During exercise, the body consumes a lot a large number of energy that needs to be replenished, and the next meal should take place 30 minutes after training.
When playing sports, it is important not only to conduct training correctly, but also to be very careful about nutrition. Everything should be in moderation, and you should not try to speed up the result so that the body does not suffer. The right regular approach will help achieve results, even if the body is not naturally predisposed to this.
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The inability to regularly go to the gym should not be an obstacle to a healthy and beautiful body. You can and even need to study on your own. The home workout program for men is, of course, different from the one available in the gym.
Specifics of independent training
When you decide to start doing the exercises, don’t forget that although you are not in the gym under the supervision of a trainer, this does not change the rules of the training process.
Namely:
- Before each workout, be sure to do a good warm-up.
- Make a study plan and stick to it.
- Choose your own loads. Don't overdo it, but at the same time, if you feel like you can do more, do it.
- Focus on the quality of the exercises, and then gradually increase the quantity.
“Home” training has some disadvantages, and the main one is the lack of exercise equipment. But this problem is not difficult to solve. If possible, purchase a barbell and collapsible dumbbells. Collapsible ones are preferable, because they can easily change the weight, and you don’t need to have a large amount of equipment at home. And if purchasing is not possible, you can make weights yourself.
For example, “folk” analogues of dumbbells are plastic bottles with sand. And of course, no rare muscle loads with a barbell or improvised dumbbells can replace regular high-quality training. Let's consider several options for what they can be.
Home workout program
When scheduling your workouts, be sure to take into account recovery and rest periods. The standard option would be loads three times a week, for example, or Tuesday-Thursday-Saturday.
Each day should be devoted to a separate muscle group. But no matter what part of the body you train, always warm up completely - from the neck to the ankles. Repeat each warm-up movement 8-10 times.
It is advisable to do the warm-up like this:
- – bending back and forth and to the sides;
- shoulders – rotations and jerks with straight arms back and forth;
- body – turns to the sides, bends back and forth;
- pelvis – circular rotation in different directions;
- knees - squats;
- ankles – circular rotations.
Read other blog articles.
Many men over 40 years of age who experience problems with reduced potency and erectile dysfunction often use gymnastics to improve it. Special exercises for men for potency can help. Thanks to such activities, not only physical fitness improves, but also congestion in sedentary parts of the body is eliminated, which helps the genitals receive the necessary blood flow.
What is potency
Sexologists refer to the term “potency” only to male sexuality. This concept defines the sexual capabilities of representatives of the stronger sex. Potency to a certain extent characterizes the tension of the penis, the speed of erection, and the duration of sex. Potency is the ability and desire to perform sexual intercourse. Men with sexual problems may have many complexes, psychological barriers, and diseases. Normal potency is approximately determined by the following external signs:
- warm hands;
- normal weight;
- not pumped muscles;
- self confidence;
- clean and smooth skin;
- developed sense humor;
- energetic gait;
- high intelligence;
- good sense of smell;
- low voice.
What exercises increase potency
People who lead a sedentary lifestyle need to swim in the pool or go to the gym. These activities improve the condition men's health and prevent congestion in the genitals. Although, if problems have already appeared that are associated with a decrease in potency, swimming and various workouts will no longer help. Therefore, you will have to use specialized exercises to increase potency. There is a whole range of such activities:
Data physical exercise increase potency. If they are performed regularly and in a timely manner, you can avoid taking medications and maintain erectile function for a long time. active state. As a rule, exercise is aimed at improving blood supply to the pelvic organs, which contributes to longer sexual intercourse. Physical exercises for potency have the following positive aspects:
- activate testosterone production;
- eliminate stagnation in the body;
- help relieve stress.
Exercises to increase potency
Sex therapists, in order to return a man to normal sexual life, have developed a whole training regimen that includes the following exercises to improve potency:
- Arch. We lie on our backs, stretch our arms along the body. Raise your pelvis above the floor and lower it little by little. The back remains pressed. We do it 10 times.
- Holding the stone. Legs spread apart in a standing position. Imagine that you are holding a ball or stone with your knees. Tighten your muscles as if trying to hold an object. Perform 10 sets of 5 seconds each.
- Rotation of the pelvis. Starting position: feet shoulder-width apart. Performed while standing. It is necessary to rotate the pelvis 30-40 times with a large amplitude in each direction.
All exercises to enhance potency in men should be performed calmly with a gradually increasing load. It is best to start practicing with several repetitions, increasing their number up to 20 times. To achieve effective results, you need to do exercises in good mood. At the same time, do not forget about visiting the gym and jogging.
Physical exercises to increase potency
Various factors contribute to potency problems:
- unbalanced diet;
- chronic diseases;
- wrong lifestyle;
- bad habits;
- disruption of internal organs.
To avoid impotence and prostatitis, a man can benefit from general strengthening physical exercises to increase potency, which can easily be performed at home. There are complexes developed by trainers and doctors that can help you maintain physical and sexual health for a long time. Such activities can generally increase potency and strengthen the male body. 
Squats
An excellent prevention of prostatitis and congestion in the prostate gland is to do squats. Such exercises help maintain the genitals and strengthen the muscles of the buttocks. It's better to start squats with 15 reps. Squats must be included in the complex to restore potency. These could be plie and sumo squats, classic version, dynamic and shallow. Squats and potency are interconnected, because... Effective squats can activate the perineal muscles. To perform the exercise correctly, you must:
- place your feet shoulder-width apart;
- take a deep breath and, as you exhale, do a slow squat;
- when reaching the lowest point, parallel to the mat, you need to place your hands between your legs;
- place your palms on the floor;
- then you should stop and take 5-10 breaths;
- while inhaling, you need to rise slowly;
- In the starting position, you can repeat inhalation and exhalation.
Run
The most in a simple way maintain excellent physical fitness is running, especially for people who want to get rid of excess weight. Many doctors point out that obesity is often the cause of decreased sexual activity, so running for potency plays an important role. This exercise will help strengthen the spirit and body of a man. Besides, this type sport has the following effects on the body:
Need to run fresh air. Running over obstacles increases self-esteem; running on long distances perfectly trains all muscles and increases blood circulation in the genitals, which helps to prolong sex. On your first runs, you need to combine interval running with fast walking. It is better to go to classes in the morning, and the training duration should be 20 minutes a day. Muscles should be warmed up before jogging. While running, breathing should be even.
Exercises to restore potency
For men who are faced with the problem of decreased sexual function for the first time, physical rehabilitation exercises for male potency will help. The most accessible and simple way to increase desire is walking, which perfectly improves blood circulation in the genitals. During this activity, the testicles are stimulated. To achieve results from walking, you should walk about 3 km every day at a fast pace. There are other exercises to restore potency:
- Parade step. It is necessary to march in place for at least 5 minutes (then the time may increase), while trying to raise your knees high, pulling them towards your stomach. You can put your hands behind your head. Performance this exercise warms up the joints.
- Skipping. Starting position – legs bent at the knees. You need to start running in place, your toes should be pressed to the floor, and your heels should be raised up alternately. When performing the task, you must quickly push your knees forward.
- Butterfly. Lying on the floor, you should bring your feet to your buttocks. Place your hands on your knees and spread your legs to the sides. The lower back should not be lifted off the floor. We must try to touch knee joints rug You can help with your hands while moving. The exercise is done smoothly while exhaling, but with muscle tension. Bringing the legs together is also done while exhaling, but the hands do not help, but resist.
Prostate exercises
When performing exercises to strengthen potency, the work of the muscles located in the pelvic region significantly improves. In addition, changes in abdominal pressure are reduced, which leads to a natural massage of the prostate, improved metabolic processes in the prostate gland and increased blood flow to the genital organ. Prostate exercises may also help improve function nervous system, adrenal function, elimination of inflammatory processes.
Exercises for prostate massage
Prostate massage is of great therapeutic importance for the prevention and treatment of prostate diseases. Its implementation ensures the necessary blood flow to organs important for potency. Even if the procedure is carried out several hours before sexual intercourse, this can help ensure a stable erection and increased potency during it. The most effective exercises for prostate massage:
Kegel exercises for men with prostatitis
Properly selected exercises for male potency can quickly improve the condition of the pelvic floor muscles and penile erection. In addition, the volume and force of ejaculation increases, and premature ejaculation disappears. Kegel exercises for men with prostatitis are considered the most effective. The popularity of such gymnastics lies in the fact that it can be performed without preliminary preparation at home. Some Kegel exercises:
- For about a minute, it is necessary to contract the muscles of the perineum and relax them. The action must be repeated 10 times, gradually increasing the contraction time. Up to 20 seconds maximum.
- Relaxation and contraction of the muscles of the groin area. You should contract and tense your gluteal muscles, retracting your anus. You need to do it 10 times per approach, gradually increasing to 50.
- Relieve minor need. You must try to stop the flow at least 4 times. At the same time, be sure to tense your muscles.
Exercises to increase libido
The concept of libido is psychological, potency is physiological. They are closely related. After all, a decrease in libido and erectile dysfunction often occurs due to stress, psychological trauma, fatigue, and anxiety, so potency exercises for men cannot always help here. You may need to consult a psychologist and sexologist. Although there is a set of classes that includes exercises to increase libido:
- Lying on your back. You need to rub your palms. We lower our heads to right hand, and apply the left one to the genitals. We strain the anus and leg muscles, squeeze the genitals, slightly stretching them. We perform this exercise 20 times.
- Power training. Weightlifting helps the body produce testosterone. In this case, you can only perform a few squats and push-ups.
- Fast walk barefoot. In this case, you need to walk not on the carpet at home, but on stones or grass. There are contraindications: skin diseases.
Video: exercises for potency at home
They have a limited inventory, which limits the possibility of load progression. In itself, the progression of loads is a way to constantly maintain stress at the required level so that the body has to adapt. Adaptation of the body is expressed in an increase in strength indicators, muscle hypertrophy, an increase in speed and changes in other muscular and non-muscular qualities that the athlete develops. Since adaptation forces the body to spend a lot of resources, both on itself and on maintaining adaptable qualities, the body begins to adapt only when it is vitally necessary! If the body copes with the load, or, moreover, if the load decreases, then the body levels out all excess systems so as not to waste resources on maintaining them.
From all that has been said above, we can conclude that training at home is intended to maintain the results achieved in the gym or any other place, or in order to recover a little if the athlete has not trained for a long time. Regardless, the message is that the benefits of training at home are limited, so goals should be set accordingly. In general, you should never set yourself a difficult goal for anything at once; you should approach everything gradually, overcoming intermediate, stage-by-stage tasks. But even to achieve those goals that are, in principle, achievable through home exercises, it is necessary to follow a number of fundamental rules.
Rules for training at home
System – training should be systematic, this is very important, because without this, it is generally impossible to even create a training program. You must set aside a specific time for training and spend it on it. It doesn't matter whether you can train in the morning or in the evening, no matter how many times a week, it is important that you stick to your training schedule constantly. Therefore, if you have set yourself the goal of getting yourself in order, then first of all you must give up all bad habits, which may prevent you from sticking to your training program.
Warm-up – this is an important component of training at home, in the gym, on the street and anywhere in general, since a good warm-up is the key to maintaining the performance of muscles, joints, ligaments and tendons. It is important to warm up the whole body, and not just the muscle group that you are going to train. You should start warming up with slow movements, gradually increasing their pace. The complexity of movements should also change progressively, from the simplest to the complex. Many people neglect warming up, especially when they train lightly, but this is very dangerous, so be sure to warm up well!
Intensity – this rule for training at home means that you should train at a certain pace, which depends on the goals of your training. If your goal is to maximally develop or maintain strength indicators, then you need to train with rest between sets of 40-60 seconds; if you want to develop endurance, then you should strive for the absence of rest, as such, for this there are several methods described in endurance training program . Most importantly, do not forget that training should be limited in time, so you need to do it within 60 minutes, and therefore you should not be distracted by extraneous activities.
Ways to progress the load
Load volume
– it can be corrected by increasing exercises, repetitions of exercises, or by splitting. You can, of course, progress by increasing additional weights, but at home it is difficult to use barbells and dumbbells, or rather, you are always limited by equipment, therefore, when we talk about training at home, we mean that you have minimal equipment. As for the number of exercises and the number of repetitions per approach, everything is clear, but what is a split? Split is a grouping of workouts by muscle groups. Due to this grouping, it is possible to perform a volume of work on the target muscle group several times greater than during circuit training. Although we recommend that beginners start with circuit training.
Example of circuit training at home
Push-ups – 5 sets max
Wide grip pull-ups– 5 approaches to the maximum
Hanging Leg Raises– 4 sets to the maximum
Speed - This is a way not only to progress the load, but also to use different muscle fibers and muscle qualities. The faster you perform the exercises, the more the fast muscle fibers are activated, the slower you do the exercises, the more the slow muscle fibers are loaded. To train red, fast-twitch muscle fibers, you need to increase the speed of the exercises, making them more difficult, such as clapping push-ups. To train white muscle fibers, you need to perform the exercises very slowly, effectively feeling the muscle contractions. We recommend combining training of both types of muscle fibers, alternating workouts every week.
Home workout program
Monday
– legs, chest and arms
Squats – 5 sets max
Lunges – 5 sets max
Calf raises– 3 sets to the maximum
Pushups– 5 approaches to the maximum
Dumbbell flyes– 5 sets of 12 reps
Reverse push-ups– 5 approaches to the maximum
Reverse grip pull-ups– 5 approaches to the maximum
Tuesday- press
Hanging leg raises– 5 approaches to the maximum