With what weight rod raw
According to the recommendations of the American College of Sports Medicine (ACSM), with exercise with burdens, to increase maximum power Muscles in people with low and medium level of training requires an intensity of 60-70% PM. Roughly speaking, if your maximum weight of the rod, with which you can sit 1 time - 100 kg, then the most efficient training weight for power growth is 60-70 kg.
Scientists confirm: according to the results of the meta-analysis (RHEA et al, 2003) optimal intensity for untranslated (less than a year of continuous occupation) 60% PM.
It should not be used to increase or reduce burden relative to 60% PM. The effectiveness of training in the untranslated decreased with an average training intensity of 80% PM.
People with a high level of training ACSM recommends an increase in the intensity of 80-100% PM.
Main work for experienced: 70-80% of PM
The legendary Soviet weightlifter Yuri Vlasov (the roe called) tells about the principles of the workout of the force by Soviet weightlifts: "Increased load leads to the last long time (structural and functional) changes that serve as the basis for the progress of power skills. Of course, strength at the same time grows, but not too fast. Then increase in the intensity allows you to quickly achieve new results. However, the high intensity of work itself does not lead to deep adaptation of the body. "
Lift to failure?
Weight with which to effectively perform exercises, figured out. But is it necessary to do the exercise "before the failure"? In most cases, the execution of repetitions "to refusal" is not recommended by experts, (including to reduce the risk of injury).
Soviet weightlifters The bulk of the work was performed from 1/3 to 2/3 of the repetitions from a repeated maximum (when working with a range of 70-90% PM). That is, if they could sit down with a rod before the failure of 3 times, they performed or 1 or 2 repeat, but not all 3.
For weights, more than 90% PM was performed only by single repeats. For weights, it is easier to 70% the number of repetitions is usually 1/3 from the maximum possible.
Fitness Expert Sergey Podkov cites the following disadvantages of work before "refusal": inevitably violates the technique of exercise, Therefore, in those exercises where the failure is applied, you need some "stock of technology" or the situation at which the change in the equipment will not cause injury.
At the same time, the refusal is inevitable in some approaches with a gradual increase in the load. Exercise with safe technique to refusal is periodically enabled in training to clarify the result of classes and, possibly, to stimulate further adaptation from experienced athletes.
Load variability: it is impossible to constantly increase the weight
The load variability also needs to be increased in parallel with the growth of the training.
For example, Pavel Tststsulin, the coach and the author of the guire training books.
Previously, there was a scheme for "three weeks of loading of loads from one week of recreation, but then in the Soviet Union, it was practiced only by novice athletes. Professional Soviet weightlifters were not engaged in an increase in the load every week so that after 3 weeks to be the most exhausted as possible, and for 4 weeks to do something completely different. The intensity of workouts changed unexpectedly, but not so sharply.
Professor Arkady Vorobev found out that unexpected load changes in training has a greater impact than anything else. The classic experiment of the researcher from his group, A. Ermakov showed that the loads of loads turned out to be 61% more effective training programs with a planned gradual increase in load.
Target and auxiliary exercises
As "target", on the basis of preliminary testing, 1-3 exercises are selected, in which it is necessary to increase strength in the first place. It is predominantly squats, thrust, beasts with free weights.
The remaining exercises of training programs are auxiliary. They are permanently performed with less intensity, often with a large number of repetitions.Rest between approaches is also reduced. A similar scheme increases the variety of training incentive and probably leads to a greater final increase in force.
One of the most common errors: excessive load intensity in auxiliary exercises.
No need to arrange from workouts to test the body for strength. In the target exercises, an attempt to increase weight in the approaches is being taken no more than two weeks. It is believed that the load should be increased if one or two additional repetitions can be performed in the required intensity zone (for example, 8-10 PM) in two workouts in a row.
The auxiliary exercises are carried out strictly within the prescribed scheme of repetition approaches.
Rest between repetitions
In manuals for strength training, it is believed that for maximum growthforces Need long leisure intervals (3 minutes) between approaches, and formaximizing muscle growth Between the approaches it is recommended to relax about1 minute.
However, until recently, there were no studies proving this point of view. Relatively recently well-known "fitness scientist" Brad Schönefeld spoke about the study of the dependence of the growth of force and the volume of muscles from the size of the rest between approaches.
Group of 21. young man It was randomly divided into 2 subgroups: one rested between approaches 1 minute, and the second is 3 minutes. All other components of the training program remained unchanged. The subjects trained in a standard bodybuilding-oriented style, performing 7 exercises and work on all major muscle groups of the upper and lower parts of the body.In each exercise, 3 approaches were carried out on 8-12 repetitions, while the training themselves passed 3 times a week for 8 weeks.
Participants tested before research and immediately upon its completion. As test exercises, the rods on a horizontal bench and squats were used to determine the growth of power indicators (the indicators were determined on the basis of Growth 1PM).
When analyzing changes based on test 1 PM,the group having rested longer (3 minutes), and in the bench press the rods on a horizontal bench, and in squats, the growth rates of maximum power were significantly higher.
conclusions
And now summarize the above in a brief list recommendations for maximum muscle strength growth:
Working weight : For beginners - 60-70% PM, for experienced - the main work is 70-80% PM, rarely - 80-100% PM.
Number of repetitions : For beginners - it is necessary to complete the exercises for 1-2 repetitions before the refusal and do not do exercises to failure at all. Experienced athletes work in training also make up to 2/3 repetitions to failure, rarely - to muscular failure.
Load change : The surprise of changing the load (at certain frames) gives the best effect. It is impossible to constantly only increase the burden, leisure and periods of load reduction are needed.
Rest between approaches : Studies show that rest is 3 minutes between approaches noticeably more efficiently than the rest of 1 minute between approaches.
Sources: alterbb.com, bodyboss.ru, BRAD SCHOENFELD: What is the ideal REST INTERVAL FOR MUSCLE GROWTH? Implications from Our Recent Study.
For those who want to dial a truly large volume of muscle mass, one of the main priorities should be the choice of the best training technique. A properly selected program of training for a set of muscle mass should clearly fit your goals and capabilities and here are the 5 best training schemes for set and intensive muscle growth.
For everyone who wants to gain a large volume of muscle mass, one of the main priorities should be to determine the best training program. Exists a large number of Different training programs, so it is very important to choose the one that will meet your needs.
It is also important to understand what factors contribute most of all muscle growth, which exercises for a set of muscle mass are most effective, and a program based on such principles will be much effective.
We have gathered for you the best training programs for mass, which show a stunning result with a competent approach. Let's briefly consider the most efficient and popular programs. power training And we define the pros and cons of each of them.
Top Training Schemes for Muscle Growth
Program "5x5"
Training program "5x5" is very popular among those who want to increase in large quantities muscular weight and increase strength.
The program involves the performance of 3 main exercises aimed at the main muscle groups (both the upper and lower part of the body in one workout). These exercises are performed in 5 approaches from 5 repetitions. If you want, at the end of each workout, you can add a few of the approaches of insulating exercises, but this is not provided for by the program.
One of the main advantages of this program is an increased frequency of training. As you will stimulate a large amount of muscle fibers every other day, you will notice high level Testosterone emissions, which is well helped muscular growth.
Most people also note that they experience an increased sense of hunger, following this program, which indicates its intense character.
The disadvantage of this program is that it is most likely not suitable for beginners because of its intensity, which can lead to overtraining. It is best to first take experience of strength training for 3-6 months, so you can be sure that your body is ready for such stress load.
The second drawback of the program is that such an intensive lifting weights 3 times a week is poorly combined with other active sports. If you are engaged in sports requiring high activity, then you may better pick up a little less demanding program to avoid excessive fatigue.
Example training
You must try to follow the formula "5x5" in the main exercises, as described above, and then reduce the load volume in additional exercises.
If you are experiencing difficulties with recovery after training, try first follow the "3x5" formula and watch the sensations. When doing this program, it is very easy to overrene, if not be careful.
Alternate the program "A" with the program "B" three times a week, resting at least one day between training. Try to rest for 1-2 minutes between approaches in the main exercises and 30-45 seconds between approaches in additional.
Training "A"
- Squats with a barbell: 5 approaches from 5 repetitions (main)
- Rush lying: 5 approaches from 5 repetitions (main)
- Rod rod in the slope: 5 approaches from 5 repetitions (main)
- Tightening: 2 approaches from 8 repetitions (optional)
- Breeding dumbbells to: 2 approaches from 8 repetitions (optional)
- Lifting the body in press: 2 approaches from 15 repetitions (optional)
Program "B"
- Frontal squats: 5 approaches from 5 repetitions (main)
- Army press: 5 approaches from 5 repetitions (main)
- Deadlift: 5 approaches of 5 repetitions (main)
- Pressing: 2 approaches from 8 repetitions (optional)
- Lifting rods on biceps: 2 approaches of 8 repetitions (optional)
- Traction Dumbbells because of the head sitting: 2 approaches from 8 repetitions (optional)
German volumetric training
The following high-intensity training program for muscle buildings is called "German Volume Training". It is similar to the program "5x5" by the fact that also includes a large number of approaches, but differs in high (over 10) the repetition band in each approach.
This program focuses on the 2 main muscle groups in one training session, alternating these groups within 3 days a week.
Those who have the experience of force training, this program will allow typifying muscle mass in an incredibly fast pace, provided that it is observed right mode Nutrition.
You make a mistake if you do not follow the meal, training according to this program, as you risks soon to stay without forces.
If you want to get good results with this program, then use a high-calorie diet. This is necessary to maintain this volume of workouts.
As with the program "5x5", if you plan to further engage in any other sport, it may be quite problematic. As a rule, it should be reduced such an additional load so that the body has enough time to recover. Take this factor.
Another minus of this program is that it is not suitable for maximum strength development. The reason is that the increase in force requires a low repetition range, and this program assumes a higher range.
There are advanced variants of German volumetric training with a reduced number of repetitions, which allows the use of greater weight. If this moment is important for you, consider such options.
Example training
According to this program, you should choose one basic exercise for each muscular group and perform it in 10 approaches from 10 repetitions. After that, if you consider it necessary, add a few insulating exercises and perform them in 2-3 approaches from 10-15 repetitions.
Try to rest for 60-90 seconds between approaches. Remember that since you train in an increased range of 10 repetitions, then you should not use the weight that you use when performing a program from 5-6 repetitions. Therefore, adjust the load accordingly. Weight, which makes up 50-60% of your 1PM, will be a good start.
This program is broken for 3 days: breasts and back, legs and press, and then shoulders and hands. Rest 1 day between workouts and 2 days after 3 workouts for full-fledged recovery.
Training №1
- Hands of dumbbells lying: 10 approaches from 10 repetitions
- Rod rod in the slope: 10 approaches from 10 repetitions
- Handling in the simulator (butterfly): 3 approaches from 10-15 repetitions
- Taiga on inclined bench: 3 approaches from 10-15 repetitions
Training number 2.
- Squats: 10 approaches from 10 repetitions
- Rise on socks standing: 3 approaches from 10-15 repetitions
- Lifting on socks sitting: 3 approaches from 10-15 repetitions
- Lifting legs in Wiste: 3 approaches from 10-15 repetitions
Training number 3.
- Rods bench up: 10 approaches from 10 repetitions
- Twisting with dumbbells on biceps: 3 approaches from 10-15 repetitions
- Hand extension due to head lying in crossover: 3 approaches out of 10-15 repetitions
Training for Stretching Fascia - 7 (FST-7)
The third type of training, which is now quite quickly gaining popularity, is called FTS-7. This training program does not contain a list of specific exercises that should be performed, and does not accurately indicate, according to which principle you must share the body (for example, on the upper and low part, on breasts and back, legs and shoulders, etc.). She rather gives you recommendations for what should be done in the last exercise for each well-worked part of the body.
The FTS-7 name is decrypted as Fascial Stretch Training, which means "Training on Tensions of Fascia". This indicates that one of the main objectives of the program is to stretch the fascia, which are a connecting sheath covering muscles and other organs.
First of all, fascia is responsible for helping to maintain the structural integrity of the body, they provide its support and protection, and also act as a shock absorber in active work as in the gym, as it beyond.
When fascia is stretched, then muscle growth increases, and the influx of minerals, amino acids and oxygen is enhanced.
This program assumes the implementation of 7 approaches from 15 repetitions in the last exercise for each muscular group. Resting between approaches should be about 30 seconds.
Note: Since you will perform a large number of approaches and repetitions, it is quite natural to reduce the working weight, which was previously used in one or another exercise.
In addition to improving fascia health, the program allows you to increase the overall structural flexibility of the body.
If you want to work out one specific part of the body, the program also allows you to do this. In addition, you can reduce the total volume of the remainder of the program due to the fact that you do not have time to relax.
Another plus of this approach is that the high range of approaches and repetitions will significantly stimulate metabolism. So if your goal is a set of muscle mass or getting rid of fat, the results of such training will be delighted with you, provided you are on the appropriate diet.
The potential minus of the program with which you may encounter is that due to the high load you will not be able to train as often as it did before. After some time, the body is probably adapted, so try not to give up the program too quickly if it matches your goals.
If you are properly fought, stretching between sessions, and also do not make too much cardio, then, most likely, you will see positive results and notice a decrease in the level of fatigue.
Example training
This is another intensive program, so you should always follow the restoration of the body between training.
Some prefer to use the principles of the FST-7 program for a particularly lagging muscle group for one workout. Others apply the program completely within a week.
Expect large painful sensations from this program than those you have experienced earlier, and also be prepared to adjust your personal schedule in connection with this. Here is an example of the FST-7 program, which extends to all muscle groups.
Please note that the isolated exercise is best done in 7 repetitions in the approach.
Rest for 1-2 minutes between approaches, except for exercises, where you have to do 7 approaches. They should be resting for about 30 seconds to ensure maximum pamping.
Day 1: Biceps, triceps and caviar.
- Flexing of hands with dumbbells grip "hammer": 3-4 approaches from 8-12 repetitions
- Rise on socks sitting: 3-4 approach from 8-12 repetitions
- Lifting on socks standing: 7 approaches from 8-12 repetitions
Day 2: Feet
- Squats: 3-4 approach from 8-12 repetitions
- Half legs: 3-4 approaches from 8-12 repetitions
- Fashion extension: 7 approaches from 8-12 repetitions
Day 3: Rest
Day 4: Chest and Triceps
- Hands of dumbbells lying: 3 approaches from 8-12 repetitions
- Handicate of dumbbells on an inclined bench: 3 approaches from 8-12 repetitions
- Minding hands in crossover: 7 approaches from 8-12 repetitions
- Rush lying a narrow grip: 3-4 approaches from 8-12 repetitions
- Traction Dumbbells because of the head sitting: 3-4 approaches from 8-12 repetitions
- Extension of hands due to heads in crossover: 7 approaches from 8-12 repetitions
Day 5: back and caviar
- Rod rod in the slope: 3 approaches from 8-12 repetitions
- Top block to chest: 3 approaches from 8-12 repetitions
- The block of block to the belt is sitting: 7 approaches from 8-12 repetitions
- Lifting on socks standing: 3-4 approaches from 8-12 repetitions
- Socks sitting: 7 approaches from 8-12 repetitions
Day 6: Shoulders and Biceps
- Dumbbells sitting: 3 approaches from 8-12 repetitions
- Hand rise with dumbbells in front of them: 3 approaches from 8-12 repetitions
- Hand breeding with dumbbells to the parties: 7 approaches from 8-12 repetitions
- Lift rods on biceps: 3-4 approach from 8-12 repetitions
- Flexing hands with dumbbells on an inclined bench: 3-4 approach from 8-12 repetitions
- Flexing of hands on biceps in crossover: 7 approaches from 8-12 repetitions
Day 7: Rest
Split training "top-bottom"
This program is based on the body separation on the principle of "top-bottom". Typically, the training schedule involves 2 training in a row, and then 1 day of rest. This allows you to work out each muscular group 2 times a week.
This type of training is perfect for beginners who want to gain muscle mass. This program is a good start, as it gives enough time to rest during the week, and the breakdown of the body into certain muscle groups makes it less intense.
Advanced athletes can also strengthen their workouts using the total number of approaches, a selection of exercises and periods for recreation included in this program. This will help speed up a set of muscle mass at any preparation level.
Another advantage of this program is that it will allow you to include more insulating exercises in training. If you want to work one of the small muscle groups (biceps, triceps, medium delta, etc.), then this program will facilitate such a task.
Due to the fact that this program is so universal, it has not so many minuses. You can change it according to goals, making sure that it matches your workout program.
The disadvantage can be found in that this program implies training 4 times a week. So its inclusion in its schedule can become a problem.
But this problem can be solved, training one week according to the principle of "bottom, top, bottom", and the other on the principle "top, bottom, upper", constantly alternating this order.
Example training
There is an infinite amount of exercise for this type of training, and you must draw up a program in accordance with what extent you want to train, what muscle groups want to work, and whether muscle size or their strength is priority for you.
Below the presented sample of the program successfully combines basic and insulating exercises. It is directed both for strength and volume.
Try to rest about 1 minute between approaches in the first exercise group and within 30-45 seconds in the second.
Perform the training "A" and training "B" with each other, then one day rest, before proceeding to training "C" and "D", which will finish your training week.
Training "A"
- Squats: 4 approaches from 5 repetitions
- Vasses: 3 approaches from 8 repetitions
- Rise on socks standing: 2 approaches from 10 repetitions
- Lifting legs in Wiste: 2 approaches from 15 repetitions
Training "B"
- Hands of dumbbells lying: 3 approaches from 5 repetitions
- Rod rod in the slope: 3 approaches from 5 repetitions
- Army press: 3 approaches from 8 repetitions
- Dumbbell breeding in the slope: 2 approaches from 10 repetitions
- Dumbbell breeding: 2 approaches from 10 repetitions
- Reverse pushups from the bench: 2 approaches from 15 repetitions
Training "C"
- Range traction: 4 approaches from 5 repetitions
- Sunset on the bench with dumbbells: 3 approaches from 8 repetitions
- Half foot: 3 approaches from 10 repetitions
- Lifting on socks sitting: 2 approaches from 8 repetitions
- Socks for standing: 2 approaches from 15 repetitions
- Twisting on the phytball: 2 approaches from 15 repetitions
Workout "D »
- Pour lying on an inclined bench: 3 approaches from 8 repetitions
- The block of the bloc to the belt is sitting: 2 approaches from 8 repetitions
- Lifting dumbbells on biceps: 2 approaches from 10-12 repetitions
- Flexing hands with dumbbells on an inclined bench: 2 approaches from 10-12 repetitions
- Pushups: 2 approaches from 15 repetitions or before fatigue
Comprehensive training program for all muscle groups
Finally, we go to the training program for all muscle groups. The program "5x5" can also be considered to be considered as such as you work out almost all the main muscle groups in the 3-selected exercises. But comprehensive program It gives an exercise for each muscle group - quadriceps, hip biceps, breast muscles, backs and shoulders (hands are being worked out during the exercise on the chest and back).
You can add several insulating exercises to them if you want to pump small muscle groups separately.
And again, plus the program is that it is suitable for beginners, subject to a small number of approaches in each exercise and adherence to the proper exercise.
Of course, this program can also be used and advanced athletes. It is based on a high frequency of repetitions, which is usually effective.
You can make several different combinations of this program and use different principles to make a variety and support workout progress.
The main minus of the program is that if you want to specifically work out some particular muscle group, then this program is not very good for this, as you must perform several exercises on each part of the body within one workout.
As a rule, if you want to work out a certain muscle group, then you must devote to her 2-3 exercises that a slightly overloads a common training program.
Example training
Each integrated program is aimed at the development of basic muscle groups and includes as much basic exercises as possible to control the total exercise.
At the end of the workout, several insulating exercises were added, which works on the relief and strengthens pamping.
Alternate the following workouts within 2-3 days a week, resting between them at least one day.
Rest for 60-90 seconds between approaches in the first exercise group and 45-60 seconds in the second.
Training "A"
- Squats: 3 approaches from 6 repetitions
- Hands of dumbbells lying: 3 approaches from 8 repetitions
- Rod rod tilt: 3 approaches from 8 repetitions
- Army press: 2 approaches from 10 repetitions
- Lifting rods on biceps: 2 approaches from 10 repetitions
- Traction Dumbbells because of the head sitting: 2 approaches from 10 repetitions
- Lifting on socks sitting: 2 approaches from 15 repetitions
Training "B"
- Ranan traction: 3 approaches from 6 repetitions
- Handicate of dumbbells on an inclined bench: 3 approaches from 10 repetitions
- Top block to chest: 3 approaches from 8 repetitions
- Foot extension: 2 approaches from 10 repetitions
- Flexion of legs lying: 2 approaches from 10 repetitions
- Breeding dumbbells to: 2 approaches from 10 repetitions
- Twisting on the press: 2 approaches from 15 repetitions
Remember that you can and must change programs so that the progress in training does not stop. Do not follow the same program for a long time.
Based on:
http://www.bodybuilding.com/fun/5-best-bodybuilding-programs.htm.
Muscular mass extension is the key goal of all bodybuilders. However, I. ordinary peopleFitness or only wishes to begin, are often asked for this purpose for various reasons. Especially important for people with. Properly composed training program for a set of muscle mass will help you very quickly achieve the desired result, but only subject to the diet and the day mode. Thus, after a couple of weeks of training, you will see noticeable changes.
To start competent training, it is necessary to deal with how to make a good program. Ideally, a professional coach should do. But if you want to deal with yourself, learn the basic principles. They are suitable for both men and women.
Training rules
Basic exercises
- . It is this exercise most often fulfilled visitors to the gym. The work is actively involved in the big breast muscle, as well as triceps. Alternative rod can be a pair of dumbbell.
- . Better exercise For pumping feet is considered to squat. Using the load, you can effectively increase the production of hormones in the body. Very often, newcomers constantly miss the workouts to once again take the chest and biceps. This is not correct, since the figure will become disproportionate. Thanks to the missed, hips, caviar and buttocks are being studied.
- . Another very popular exercise. It is considered very complicated and traumatic. In order not to get damage, do all the movements right. The work involves a huge number of muscle sites. Among them you can highlight hips, buttocks, press, back, chest. The muscles of the forearm are also swinging, biceps strengthened. There are several variations of the execution of traction. Look at a special learning video.
After a few weeks of such training, you can safely add other exercises:
- , as well as ;
- or barbell and others.
How often do you need to do?
In order to effectively score a large amount of muscle mass, you will fit three-day program Training. Most often athletes exercise by. This means that in one lesson you must load several large muscle groups at once. You can combine the training of breasts and triceps, back and biceps, as well as legs and shoulders. Thus, your muscles will be able to recover for the next training session.
The four-day and five-day split is designed to study the relief. It is best to do less, but intensively.
The six-day training program can only come up with experienced athletes who have been doing no longer one year. Beginners enough to work out one muscular group just once a week.
Approximate training scheme
If in the world of bodybuilding you are still new, then bEST PROGRAM Training for men and women will be an experienced mentor. The coach will follow your progress and select the most effective exercises. You can, of course, do it yourself, armed with ready-made options.
The best program for beginners should consist of three-day classes in the hall. Between training, you should always have one holiday day.
Monday
On the first day of the training week you must work the chest and triceps. Effective training may consist of exercises:
- Rods Lyzhima
- Handicapped dumbbells lying on an inclined bench.
- Wiring dumbbells to the side.
- Push ups on the bars.
During heavy basic exercises, triceps is always involved in the work at work. Start performed the bench press right after the warm-up. The first hike can be made with an empty vulture, and then exercise with a suitable weight, or with increasing with each approach.
The next exercise will be the dumbbells on an inclined bench. You can also exercise using a rod. The maximum load receives the upper breast. Follow the four sets of twelve repetitions in each.
To make breasts more embossed, start to breed dumbbells to the sides. After that, you need to move to the tricepeting trainer. French benchmark will greatly help load the target muscle group. It is best to use a bar with a z-vulture. The last basic exercise should be push-ups on the bars. It is advisable to do it before the failure, so you will "achieve" the muscles.
Wednesday
On Wednesday you will work in your back and biceps. To pump these muscle groups you must perform:
- if you do not know how to help you special;
- Beaming craving or traction rod to the belt.
- Lifting dumbbells on biceps.
At the beginning of the training day, the best tightening approaches are best. The number of repetitions may be individual. Next, you should make the craving. After the warm-up approach, execute three sets of twelve repetitions in each. Rod rod to the belt - an alternative way to pump back muscles.
Start your biceps exercises using special rod lifts. You must make four approaches for ten repetitions in each. Do without chiting. Work only with biceps efforts. You can finish the training day you can bend hands with dumbbells with grab "hammer".
Friday
During the classes, you need to qualitatively load the muscles of the legs, as well as shoulders. The finished program for pumping target muscle groups may consist of exercises:
- Squats.
- Rods at the sitting position.
- Rod rod to chin.
Special attention needs to be given to nice. The technique of performing movements should be perfect. Thus, you can protect yourself from unwanted injuries. Keep your back smoothly. Next, you can make your hand. Best of all you pour hips and buttocks.
You can train the press every second lesson. This muscular group is capable of recovering very quickly. You will fit the usual twists, as well as leg climbs up.
But remember that the press so works always during basic exercises.
Training scheme for experienced athletes
The athlete must alternate complex workouts with the lungs. Thus, the muscles will receive the necessary stress for further growth, and the massset process will accelerate.
Features of a challenging workout:
- In class, the bodybuilder must load only one muscular group.
- Work before the failure. After training, you should not have the strength.
- Do with the help of heavy sports shells.
- Follow four sets of exercise, 8 repetitions in each
- Work in a pair with a partner. Thus, he will be able to progress you while pressing lying, squats, as well as other complex movements.
- Take 5-6 days a week. You can dedicate a separate day of training legs, back, chest, biceps and triceps.
- Remember or write down your maximum strengths in each exercise. Try to surpass them in the next training. It will be best focused on performing heavy basic movements.
Features of the lightweight workout:
- Perform at one lesson 5-6 exercises.
- The main goal is to accelerate the rehabilitation processes in the body.
- Do with the help of low weight sports shells.
- Train three times a week
- You can perform several insulating exercises.
- Next week, exercise on split system. In the days of rest run in the stadium.
Diet
A variety of muscle sets will not be effective in the event that the athlete does not supply correctly. Basic diet principles for a set:
- Eating food is often 6-12 times. Use only healthy foods, Try to limit yourself in sweet and flour.
- You need to eat high-calorie dishes, such as porridge.
- During the day you have to get more calories than spend.
- Do not eat fast carbohydrates and fats. The main goal of the athlete is the mass of muscle, and not fat. Products such as sausage, mayonnaise, cakes, breads, fat are considered very harmful. They contribute to the accumulation of extra fat sediments and slow down the metabolism.
- After a hard lesson, you can eat a chocolate bars, but it is desirable that he was protein. Thus, you can not only raise yourself a mood, but slightly increase the secretion of insulin. This anabolic hormone It can also affect the process of set of high-quality muscle mass.
- Drink a large amount of fluid. Do not allow the effect of dehydration during training. Take a bottle of non-carbonated mineral water.
- The lion's share of food you should eat in the morning. Breakfast is very important for an athlete. It is in the morning we get the energy charge for the whole day. In no case do not overeat overnight. For dinner, it is best to eat salad without mayonnaise, eggs, degreased cottage cheese, fish. Portion should be not very big.
- Do not eat half an hour before classes in the gym, you can simply get used to you.
- It is impossible to go hungry for training. Foods will ensure an athlete body with energy.
- 30 minutes after the power load, you should eat to close the protein-carbohydrate window (during this period the athlete's body should get useful nutrients to stimulate the rapid growth of muscles). If you do not have the opportunity to fully reinforce yourself, be sure to dwell a couple of bananas or drink protein cocktail.
Most often, the athletes use the following products:
- Non-fat poultry or seafood meat.
- Kefir, cottage cheese and milk.
- Chicken eggs.
- Beans, beans and peas.
- Various cereals, as well as pasta.
- Fruits and vegetables.
The relevance of sports nutrition
Many inexperienced athletes often mistakenly believe that without special sports nutrition It is impossible to effectively score a large number of muscles. Protein cocktails are completely optional for beginners. They should be taken only if you cannot fully eat throughout the day. You can also use protein in the intervals between the main meals. In the period of mass simulation, bodybuilders often receive high-protein or creatine.
Athletic body begins with basic exercises. Such training contributes to the set of muscle mass and creating a basis, which is then grinding to get a muscular skeleton, like the best bodybuilders.
In this article you will find a lot of advice and useful information On basic exercises in the gym for muscle buildings.
Base for a massset
To launch the growth of muscle tissue, they are comprehensively loaded. For this purpose, basic exercises are designed, which are still called multi-sowing, since two joints are used and more. They are directed to the voltage of not one muscle, but a whole group. Training are carried out with high weights.
The action of basic exercises:
- Muscular weight grows and fat burns.
- It increases the appetite, which is useful for ectomorphs - people with thin bodybutting and subtle bones.
- The symmetry of muscles is improved.
- The connection between the muscles and the brain is strengthened.
In the course of the scientific experiment, with the participation of forty men, it was found that a set of muscle mass occurs rather from hormones, in particular, testosterone, and not from physical effort. For physical Loads Hormonal emission occurs. The more the muscles is loaded at a time, the more hormones are produced. The effect is enhanced by incorporating the respiratory and central nervous system.
The proportion of muscles of the back and legs reaches 80% in the total mass. Therefore, those who want to pump up the body pay attention, first of all, these groups. Developing them, the athlete develops the rest of the muscles.
Main basic exercises
This contains a list of basic basic exercises that are necessary for a newcomer to create a muscular "basis." A year later, the relief of the body can be improved isolated exercises. - So that work out one muscle group.
From the video you will learn how to properly perform the bench press, squats and becomes craving, as well as get the maximum result from them:
Ranged classical traction
Never perform a craving without an athletic belt This exercise is better than others develop the muscles of the case, Since most muscles are involved in the work:
- basic - Four-grade femoral, large berry, spin extensors;
- additional - femoral biceps, semi-stewed, trapezoidal, semi-drying.
The traction is performed in 3-4 sets of 8-12 repetitions. Approximately the initial weight for men - up to 40 kg, for women - up to 20 kg. "Your" weight is calculated so that the athlete lifted it with a straight back. If the curvature, roundness appears, then in the future there will be a disease of the spine.
In injuries or pains in the back, the traction turns into the program not immediately. The first two months are performed. The same exercise in 3 approaches are performed before becoming a burden.
Squats
Squats with a barbell will help to increase additional kilograms in biceps This exercise is popular not only in bodybuilding, but also in other sports, rehabilitation programs and in the preparation of an athlete to competitions. In combination with pullover stretches the chest, increases the volume and ventilation of the lungs.
Working muscles:
- main - quadriceps, large buttock, chibaloid;
- additionally - biceps of hips, caviar, extension.
If the technique is poorly mastered or the inventory is not configured, the exercise is attempting, the knees and the ridge suffer.
When working with high weights, elastic bandages are used on the knees and the ray-tank joints, the belt.Changing the width of grip, the athlete moves emphasis on the desired muscle group.
Performing the press, the following rules are followed:
- for high Weight Use only closed grip;
- a rod with racks should serve an assistant;
- do not allow the rebuch of the lower back.
Tightening on the tunic
chin when performing exercise raised Make the body relief, land. Muscles work:
- basic - wide backtrapezoid ,;
- additionally - flexors, extensors of the forearm, middle part of the body, deltoid.
Depending on the width and direction of grip, the following muscle groups are being studied:
- straight -, expert extensors;
- medium inverse- biceps, broad spine (preferable for beginners);
- direct narrow - gear, widestores doctors at the bottom, shoulders;
- narrow inverse - biceps, widest muscles;
- wide - the widest dorms in the upper part, double round, trapezoidal;
- wide as a head - Paired round, medium plot Werewood, trapezoidal.
The last two options are only for experienced athletes.
Rods stand standing
Do not relax the muscles of the back and press, otherwise the risk of injury Such benchmark is also called army and refer to the number of the best for ,. Before it was included in the program Olympic Games For weightlifting for testing the strength of the upper body. Basic working muscles - deltoid, top part , triceps.
With a change in the width of grip moves the load:
- narrow- front deltoid, clavish part of the chest muscle, long triceps head;
- wide- The front and middle part of the deltoid muscles, the upper part of the chest.
Army press is also performed with dumbbells.
The optimal is considered the frequency of training 3-4 times a week, duration - up to 60-90 minutes. Break between sets - 2-3 minutes.
In the first year of classes, the training program does not contain isolated exercises - mastering the "base". Start classes with minimal loads, the intensity increases gradually. In the first stages are important proper technique, not weight.
So that the body is not getting used to, the load periodically increase - Change the working weight, the number of repetitions, reduce the break between the sets.
The training program for men implies, firstly, the presence of a certain foundation that was laid earlier, and secondly, a certain experience that man acquired his laying. Thus, the burdened by the training experience of an athlete has the opportunity, and also feeds the need to engage in a more advanced training program that we are with you today and consider.
This article is a logical continuation of the difficult junction path in the gym. In it, we talked about how to start and what should I strive for. Well, now, as promised, go to split training. And according to tradition, it is clearing what it means. And this means that it will be possible to train no longer the body for training, but specific muscle groups. This will allow them a variety of load and strengthen the stimulation of different muscle fibers within one group.
What to consider the basis for building training programs on a split scheme? Split, translated from of English language means "separation". So we will do. The set of masses for men will build on the basis of the fact that we train six muscle groups (remind you: legs, back, chest, delta, hands, press), and workouts pass three times a week, we divide them in this way: we will train two muscle groups in day. Exercises on the abdominal muscles, as before all the time will be present.
The duration of the second stage will be 6 months. We will change the program every month, the advantage will give basic exercises with the inclusion of additional on this muscular group. We will work mainly in the repetition range. Training time - up to 1.5 hours, rest between the approaches of moderate severity is a minute / a half, between the heavy approaches of rest - 2 minutes, or before full recovery, as stated in previous articles. Everything is also continuing to make hyperextenia at the beginning of each workout, and perform exercises at the press at the end of the workout. Also, in our program there appears a rainfall. But before we start, back to three old issues.
First - The training program given here puts the goal of a set of muscle mass or total body weight? The program below is a training program for a muscular mass of a man. We have in the arsenal built in the first stage of the techniques of exercise and the laid bases for the formation of neuromuscular communication. This is already a great help in the process of building muscles.
Second - Can there be less experienced and more experienced athletes on a split scheme? The newcomer is strongly recommended by training on the principle of "Fulbody", if you begin training with a split scheme from scratch, then exclusively under the guidance of a personal trainer. More experienced athletes can not only, but often use a split scheme like fundamental principle Building training programs.
So. Stage second. Duration: 6 months. Purpose: Building muscles. Change of training cycle: every 4 weeks.
Muscle massset program for men: 1 cycle
Training in the first month will build in this way. First day: breasts / shoulders. Second day: biceps / triceps. Third day: Legs / back.
Comments. 1st day: The hyperextenzia will be written separately below. The bench rods lying on the horizontal bench, the bench of dumbbells and breeding also. Handicate dumbbells sitting, thrust for chin and reverse dilution according to the technique. 2nd day: Lifting the rod with a direct neck, the rise of dumbbells and hammers standing, according to the technique. On pushups will also be mentioned separately. French bench press and extension due to the head according to the technique. 3rd day: Squats with a barbell, extension of legs and lunges according to the technique. About pull-ups Also at the end, the rod rod in the slope is a straight grip, the dumbbell traction to the belt according to the technique.
Muscle massset for men: 2 cycle
The second month of training will build in this way. First day: spin / triceps. Second day: Feet / shoulders. Third day: chest / biceps.
Comments. 1st day: The rod rod in the slope is a reverse grip. About the edge of the traction will be said below. Thrust horizontal block according to the technique. Narrow grip, French bench dumbbells and extensions of the hands according to the technique. 2nd day: Squats - with a barbell on the chest. Romanian traction and lifts on socks according to the technique. Standing rods standing with chest. Dumbbells in the slope and shragi with dumbbells - according to the technique. 3rd day: Rods lying down - on a bench with a bias up. Pour from the chest in the simulator and the butterfly according to the technique. The rod rise in Scott bench is performed by the EZ-vulture, lifting the dumbbells in the Scott Bench and the concentrated rise - according to the technique.
Muscular Mass Dial Program for Men: 3th Cycle
We will train the third month as follows. First day: Feet / biceps. Second day: breasts / spin. Third day: shoulders / triceps.
Comments. 1st day: Squats perform standard. Hooms of legs and flexion of legs according to the technique. Rod rise - with direct neck, hammers according to the technique - sitting, lifting in the block also according to the technique. 2nd day: The bench rods lying down - on a horizontal bench, dumbbells also, information in the crossover - from the upper blocks. Tightening and becoming a traction according to the technique, T-GRAF in the station with an emphasis in the chest. 3rd day: Arnold, dumbbells are standing and schrags with dumbbells perform according to the technique. Pressing on the bars on the technique, French bench sitting - with a barbell, extension of hands in the slope - both two hands.
Muscle mass set program for men: 4th cycle
The fourth month will make training in this way. First day: chest / triceps. Second day: spin / shoulders. Third day: Feet / biceps.
Comments. 1st day: Rods are lying on the bench with a slope down, the bench of dumbbells is also. Butterfly in the simulator - according to the technique. Inverse pushups from the bench - with burdens, extension due to head and in the slope according to the technique. 2nd day: The rod rod in the slope is a straight grip, a rainy traction - according to the technique, vertical thrust - to the chest. Rodes sitting at the head. Breeding in the slope and rod rod to the chin - according to the technique. 3rd day: Squats - with a barbell on the chest. Romanian traction and leg extension - on the technique. Lifting to biceps in Scott Bench - EZ-vulture. Lifts of dumbbells on biceps and hammers - according to the technique.
Muscular Mass Dial Program: 5th Cycle
The fifth month will designate such training split. First day: back / biceps. Second day: legs / triceps. Third day: breasts / shoulders.
Comments. 1st day: Tightening, rodged traction and thrust horizontal block are performed according to the technique. Lifting the rod on the biceps - direct vulture. Concentrated ascent on the biceps and climbing the biceps in the block - according to the technique. 2nd day: Squats - standard. Gakk-squats and lifts on socks standing - according to the technique. Rush lying a narrow grip and French bench - according to the technique. Inverse pushups - with additional burden. 3rd day: Rods are lying on the horizontal bench, dumbbell breeding also. Information in the crossover - from the lower blocks according to the technique. Handicate of dumbbells sitting, dumbbell breeding sitting and reverse breeding - on the technique.
Muscular Mass Dial Program: 6th Cycle
We will train the sixth month in such a split. First day: breasts / feet. Second day: spin / shoulders. Third day: triceps / biceps.
Comments. 1st day: Rods lying on the bench with a tilt up. Pets from the breast in the simulator and the information of the butterfly - according to the technique. Squats - with a barbell on the chest. Hooms and lunges with a barbell according to the technique. 2nd day: T-GRAY in the simulator with focusing in the chest. Range traction and thrust dumbbells to the belt - according to the technique. Rods standing - with chest. Breeding in the slope - according to the technique. Schragi perform with a barbell behind the back. 3rd day: Push ups on the bars and French bench Dumbbell sitting - on the technique. Hand extensions in the block - with a rope. Lifting the rod in the Scott Bench - with a straight vulture. Lifting the rod straight grip and hammers according to the technique.
Notes
Hyperextenia. Previously, for two months of the first stage, we performed this exercise without burdens. The muscles of the lower back have already managed to get used to this load and most likely almost do not react to it. This suggests that it is time to use extra weight in the exercise. The most convenient for this purpose is the drive for the bar, which must be thrown over the head and hold on the blades.
Bars. It is all purely individually here, but if you can squeeze on the bars more than 10 times, it doesn't make sense to do this 15, 20, or more than once, since you will train stamina, and the massset for men involves several other manipulations. What to do? Take the belt, chain, and perform push-ups with burden, but as before - no more than 8-10 times. Where to begin? Hang a 2.5 kg drive belt. Are you still doing more than 10 times? Stand 5 kg. Select weight by 8-10 repetitions.
Tightening. The same story as with pushups on the bars. If you can pull up more than 10 times, hang burden on the belt. Start the same, for example from 2.5 kg. BUILDING Adapt on the same principle - select the weight under a given number of repetitions. IN this case It is necessary to choose weight so that 8m, 9M repetition is already feeling fatigue and tension, and the final repetition went through force.
Deadlift. As you noticed, in the first cycle it is missing, since the back we swing in one day with your feet and perform two heavy basic exercises in one day undesirable. Moreover, during the first cycle, in hyperextensions, you will sufficiently work lumbar muscles, which are involved when performing a traction, without which, in turn, the training program for a set of muscle mass by a man would be defective.
Afterword
As for the number of approaches: while small weights can be performed on a single warm-up approach before working weight. The working weight is called this weight with which you can perform a given number of repetitions. For example, if you need to follow the 35 repetitions under the program 3, and you can squeeze on this number of repetitions, say 40 kg, it will be enough to perform one warm-up approach with a weight of 20 kg, and then three workers with weight 40 kg. Workshop approaches are not considered. When you get to weight, say, 80 kg, you can perform two warm-up approaches, the first with a weight of 40 kg, the second with a weighing of 60 kg and continue to start working approaches. The warm-up rule applies to all exercises. We have already said that the workout is necessary.
In the global plan, the approach to the training process, described in this article, is referred to as a method of linear progression. The training program for men for men, in the context of this method, provides for the implementation of the following basic conditions. The first is a constant increase in working scales (we have already spoken about it). And the second that follows from the first - every week is heavy, that is, at every next week you are trying to take weight more than on the previous one. This is the principle of linear progression.
MYTH. It is the opinion that some exercises can be put in Split, some cannot. The concept of training with burdens will debunk this myth. The essence of the training is in creating the maximum traumatic effect for the muscles, which will give them an incentive to healing and growth. It is important precisely the quality of the workout, and not split in itself. For this reason, the definition of the type "correct split" or "incorrect split" is absolutely not important.
EXPERIENCE. Often you can hear the question - why do a few exercises on one muscle group? The answer is extremely simple. Each group of muscles need to work comprehensively, to give a load on each of its plot (external, internal, lower, upper, peak part), then you will receive the result. What kind of muscle group you would work, a prerequisite is to perform basic exercises, as well as a variety of loads at the expense of various exercises on the target group of muscles.
Council. Most of the beginners who only come to the hall, or copy the training programs of famous athletes, or begin to train on the same programs as their more experienced friends. And the same case, for obvious reasons, excludes the period for the establishment of the foundation. Such a course of events is a significant omission, as an attempt to build a house is not on a solid foundation, but on a soft land, which in the future will lead either to injuries, or to stagnation in training, or to the lack of desire and failure of training. Do not neglect
Exercises
With a full illustrated description of the exercises given in this program, the technique of their implementation and advice, you can read the links to articles with the appropriate name:
Conclusion
At this place, the six-month stage of a mass set for men ends. During this stage, we worked well above each group of muscles and strengthened the foundation laid down during the first stage. The fulfillment of the second is as important and the fact that during these half a year you tried all the exercises for each muscle group. We performed them certainly not mindlessly, but listened to their body and determined which of them he best reacts. In the future, this will help us adjust the training program so that it for the most part consisted of precisely those exercises that give your muscles (in your individual case) the best incentive to increase. If you have come to this time and the gym has not yet been not tired, and the results in the measurements and the mirror motivate further classes, then you are ready to move to the next level, where the muscular mass program for men will be presented in the perfect new, more complex and diverse form.