Strength training is an effective way to build muscle mass, increase strength and improve overall fitness. Multi-gyms offer a great way to do effective strength training because they offer a variety of exercises for all muscle groups.
In this blog post we will introduce you to three different training plans for multi-gyms that are suitable for beginners, advanced users and professionals. But before we start, it's important to start with a little warm-up.
A warm-up prepares your body for the stress ahead and helps avoid injuries. A warm-up should consist of the following components:
- General warm-up: 5-10 minutes of light cardio, e.g. B. on the treadmill or bicycle ergometer. This increases the heart rate and blood circulation.
- Coordination exercises: 5-10 minutes of exercises to improve coordination, e.g. E.g. jumping jacks, jumping rope or jumping jacks.
- specific warm-up: 5-10 minutes of exercises for the muscle groups you will train in the workout.
Here are some examples of specific multi-gym warm-ups:
- Bench press: 10-15 reps with a light weight
- Squats: 10-15 reps with a light weight
- Rowing: 10-15 reps with a light weight
- Lat pulldown: 10-15 reps with a light weight
- Shoulder press: 10-15 reps with a light weight
- Leg press: 10-15 reps with a light weight
- Leg extensions: 10-15 reps with a light weight
- Hamstrings: 10-15 reps with a light weight
If you are unsure how to warm up properly, you should seek advice from a qualified trainer.
Here are some tips for an effective warm-up:
- Start slowly and gradually increase the intensity.
- Pay attention to your breathing and avoid overexertion.
- Listen to your body and stop the warm-up if you feel pain.
A good warm-up will help you avoid injuries and improve your performance in training.
Beginner
For beginners, it is important to start with a full-body workout to target all muscle groups. The following workout plan is an example of a full-body plan for beginners:
- Training day 1: Bench press, squats, pull-ups
- Training day 2: Rowing, leg press, lat pulldown
- Training day 3: Shoulder presses, leg extensions, bicep curls, tricep presses
Each exercise is performed in three sets of 8-12 repetitions each. There should be a break of 3-5 minutes between sets.
Advanced
For advanced users, it makes sense to use a split training plan. A split training plan divides the body into different muscle groups that are trained on different days. The following training plan is an example of an advanced split training plan:
- Push tag: Bench press, shoulder press, tricep press
- Pull tag: Rowing, lat pulldowns, bicep curls
- Leg tag: Squats, leg presses, leg extensions, leg curls
Each exercise is performed in three sets of 12-15 repetitions each. There should be a break of 2-3 minutes between sets.
professionals
It is important for professionals to create an individual training plan tailored to their individual goals and needs. Here are some general tips for professionals:
- Focus on lifting heavy weights with low repetitions.
- Increase the weight regularly to progress.
- Focus on performing the exercises correctly to avoid injury.
Conclusion:
The training plans presented are just a starting point. You can adapt it to your individual needs and goals. If you are not sure which training plan is right for you, you should seek advice from a qualified trainer.
We hope these training plans help you achieve your goals. If you have any questions or comments, please let us know.
