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Training plans for men
Men often aim for an effective and healthy muscle building with a suitable fitness program. However, there are also other training goals such as weight reduction or improving endurance.
Here, we provide you with essential fundamentals to assess your training volume accurately and achieve your training goals. In addition, we offer free workout plans for your home workouts, weight loss, and muscle mass enhancement.
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Free plans for men
Achieve your physical goals with the help of our freely available programs, designed specifically for men. Whether you aim to build muscle or lose weight, these programs assist you in enhancing your strength and endurance while sculpting an athletic physique.
15 Minute Workout: Lose Weight Without Equipment (Beginner)
15 minute workout: Lose weight without equipment & without jumping (beginners)
15 Minute Workout: Lose Weight at Home (Beginner)
25 minute workout: lose weight without equipment (advanced)
25 minute workout: Lose weight without equipment & without jumping (advanced)
25 minute workout: lose weight at home (advanced)
Full body in the gym for beginners. For men
Full body in the gym for advanced men
Full body in the gym for slightly advanced men
Full body muscle building without equipment (beginners)
Full body muscle building without equipment (advanced)
Full body muscle building without equipment (slightly advanced)
Full body muscle building at home (beginner)
Full body muscle building at home (advanced)
Full body muscle building at home (slightly advanced)
Upper body / Lower body in the gym for advanced men
Upper body / Lower body in the gym for slightly advanced men
Push/Pull in the gym for advanced men
Push/Pull in the gym for slightly advanced men
Push/pull/legs in the gym
Different plans for different goals
The primary training goal for male fitness enthusiasts often involves building muscle mass. However, there are also other training objectives such as weight loss, endurance improvement, and general health training. In many cases, training plans for men share many similarities with those designed for women, even if this is the case.
Women often have distinct fitness objectives but can still benefit from training plans designed for both genders. Engaging in a healthy training routine is essential for building muscle or shedding excess weight. Ensure a well-rounded mix of exercises and diversity in your training sessions.
Men's workouts for home, gym and other places
Activities like running are most suitable for outdoor exercise. You have options for your fitness routines with training at home or in the gym. Each choice comes with its unique advantages and disadvantages, depending on individual preferences, and requires self-discipline.
In fitness centers, you have access to a wide range of exercise equipment and trainers who can provide support. However, the gym is not the ideal training environment for everyone. Home workouts offer the advantage of saving time and money. Especially for beginners, it's essential to be particularly attentive to executing exercises accurately and with precision when training at home.
The right nutrition for your goal
Maintaining a well-balanced diet with the appropriate mix of nutrients is crucial for your success in training. To effectively plan your nutrition, it's essential to engage with and understand your energy requirements. Depending on your training objectives, you'll either need a calorie deficit (for weight loss) or a calorie surplus (for muscle building).
When the emphasis is on building muscle, a protein-rich diet is of paramount importance, while for weight loss, a low-calorie diet is advisable. Strength training requires an increased energy expenditure, and for recovery, carbohydrates, proteins, and fats are especially necessary. These nutrients play a significant role.
The right nutrition for your goal
A balanced diet that provides the right mix of nutrients is crucial for your training success. To plan your diet effectively, it is essential to understand your individual energy requirements. Depending on your training goals, you either need a calorie deficit if you want to lose weight or a calorie surplus if you aim to build muscle.
If your focus is on muscle building, a protein-rich diet is indispensable, while for weight loss, a calorie-restricted diet is advisable. During strength training, a significant amount of energy is expended, and carbohydrates, proteins, and fats are also vital for recovery. These nutrients play a fundamental role.
When it comes to your diet, it is crucial to consider the right amount of high-quality protein. You can primarily find protein in foods such as fish, meat, legumes, dairy products, and milk. Examples of protein-rich foods include salmon, chicken breast, oats, yogurt, and chickpeas.
In addition to maintaining a balanced diet, you may contemplate the use of dietary supplements. The most proven supplements for muscle building are protein powder (to promote muscle growth and maintenance) and creatine (for optimal energy supply). Other beneficial products that are frequently recommended include vitamin D (to support muscle growth and function), omega-3 fatty acids (for improved performance and fitness), as well as L-Citrulline / L-Arginine (for enhanced circulation and metabolism). In advanced training stages, as your performance increases, essential amino acids (EAAs) or branched-chain amino acids (BCAAs) can also be advantageous and realize their full potential.
Full body training vs. split training for men
Ideally, the initial phase and entry into training begin with full-body exercises. The purpose of a full-body training is to activate as many muscle groups as possible simultaneously. Isolation exercises are rarely performed.
Once you notice that your training results are plateauing or your motivation is waning, and you're seeking more variety, you can transition to a split training plan. This transition generally should occur no sooner than 3-6 months. Depending on your progress, a switch is recommended no earlier than 6-12 months of training. With a split plan, you can train specific muscle groups more intensively and achieve greater efficiency in those particular areas.
Split variations typically revolve around muscle groups. Two examples of these are 2-day split training plans (e.g., Push/Pull or Upper Body/Lower Body) and 3-day split training plans (e.g., Push/Pull/Legs).
Men's workouts for home, gym and other places
Engaging in outdoor activities like running is the most effective way to go. When it comes to your fitness exercises, you have the choice between working out at home or at the gym. Both options come with their pros and cons, and the decision depends on your personal preferences. In both cases, discipline is required.
Gyms offer a wide range of workout equipment and professional trainers who can assist you, but they may not be the ideal training environment for everyone. Home workouts provide you with the advantage of saving time and money. Especially if you're a beginner, it's crucial to perform the exercises correctly and with precision at home.
Useful equipment for training at home
If you opt for training in your own home, it's advisable to set up a small home gym. To ensure that you're not only training with your body weight, it's beneficial in the long run to acquire some equipment. This training gear also helps diversify your workouts and keep your motivation high.
Recommended equipment for home training:
- Exercise Ball: An exercise ball can be used to target various muscle groups, including plank variations, and it is also suitable for balance and coordination training.
- Pull-Up Bar: A pull-up bar is perfect for training the entire upper body and different muscle groups.
- Jump Rope: You can use a jump rope to create your warm-up routine or perform intense cardiovascular workouts.
- Balance Half-Ball: The balance half-ball is versatile and allows you to do exercises such as push-ups, squats, and crunches, while simultaneously enhancing your balance, endurance, and strength.
- Dumbbells: Dumbbells are suitable for arm and back workouts and can serve as additional weight for various exercises. Interchangeable models allow you to vary the weight plates.
- Barbell: A barbell enables you to perform challenging exercises like deadlifts and squats.
- Rack: A rack or an adjustable weight bench is essential, especially for bench presses and squats.
- Ab Roller: An ab roller (abs roller) is designed for targeted abdominal and upper body training.
- Resistance Bands: Using resistance bands in your exercises can add extra resistance, enhancing your endurance, speed, and coordination.
- Kettlebell: A kettlebell is a versatile training tool that allows for targeted strength and endurance training.
- Suspension Trainer: The suspension trainer can be easily attached to a door and enables complex exercises as well as coordination and endurance training sessions.
- Adjustable Training Bench: An adjustable training bench significantly expands your workout options.
- Non-Slip Exercise Mat: Don't forget a non-slip exercise mat for effective workouts, along with an adjustable training bench and an adjustable weight bench.
Frequently asked questions about plans for men
In this section, you'll discover answers to the most frequently asked questions about training plans designed specifically to cater to the needs and goals of male fitness enthusiasts.