For experienced athletes who have been involved in bodybuilding for more than one year, it is much more difficult to gain weight. Athletes who have started practicing quite recently can only do two classes a week and have seen noticeable progress. For experienced bodybuilders, after many years of exerting on muscles, they are already accustomed to various loads and somehow, within the framework of normal training, increasing their volume is very problematic. Therefore, two workouts for experienced athletes are no longer enough, just as two splits and fullbadi workouts are not enough. In this regard, for such athletes, three or four-day splits are more suitable, otherwise it will not be possible to work out and strain muscle groups. This article aims to provide guidance on how to apply four-day splits showing good results with an increase in muscle mass of experienced bodybuilders.
A four-day split is a subsequent option when a three-split system no longer gives desired results... Such a training system will allow you to load most of the muscles in 4 active sessions throughout the week. Among other things, there are also options for four-day training schemes for increasing mass, depending on the nature of the movements. In this case, it makes sense to consider the most effective of them.
Basic principles for making four-day splits
For 4 training days during the week, it is necessary to load the 5 main and most important muscle groups - legs, back, shoulders and arms. Since there are 5 muscle groups, and there are only 4 workouts, one of these groups is distributed between other muscle groups, for example, arms - biceps and triceps, shoulders - front, back and middle beams are loaded with more voluminous muscles. The four-day weight split is based on a seven- or eight-day period. The seven-day period prefers the following scheme - 2 + 1 + 2 + 2. In other words, classes begin with 2 days of training, then there is 1 day of recovery, then again a couple of days of training and 2 days of recovery. The eight-day cycle has the following scheme - 2 + 2 + 2 + 2.
This is practically the previous program, but with the addition of one additional day for rest. Simply put, for every 2 days of exercise, there are 2 days of rest.
When performing exercises, as a rule, they are carried out exclusively basic movementsbecause they have the greatest impact. Each exercise is repeated 3-4 times and for each time from 8 to 12 movements are carried out.
Four Day Weight Split
Option number 1 (arms are broken into biceps and triceps)
- Day one - the muscles of the chest and biceps are being worked out.
- Day two - legs are trained.
- Day three is a day of rest.
- Day four - the back and triceps are being worked out.
- Day five - focus on the load of the deltoid muscles.
- Day six and seven - rest.
Option number 2 ( deltoid muscles distributed into bundles)
- The first day - the back and back bundles of the deltoid muscles are trained.
- The second workout - the muscles of the chest are loaded, as well as the front and middle bundles of the deltas.
- The third day is a day of rest.
- The fourth workout is leg workout.
- Fifth workout - biceps and triceps are trained.
- The sixth day and the seventh are recovery days.
These two options are suitable for effective training and each of the athletes can choose any of the proposed ones. But this does not mean at all that there cannot be other options. Each athlete should have their own training plan, taking into account their physical capabilities. If it is difficult to draw up a training program yourself, then you can turn to professional athletes or a coach for help.
In the process of training, it is desirable to carry out the following movements:
- For legs - squats with a barbell, leg press, deadlift, extension and flexion in machines, calf raises standing and sitting.
- For the back - pull-ups, bent-over barbell pull, upper and lower block pull in the simulator, bent-over dumbbell row, hyperextension.
- For the chest - press the bar and dumbbells on horizontal and incline benches, breeding dumbbells on the bench or bringing the hands together in the simulator, crossover, pullover for the chest.
- For deltas - standing barbell press, seated dumbbell press, barbell pull to the chin wide grip, swings with dumbbells in an incline and standing, lifting dumbbells in front of you.
- For hands - push-ups on the uneven bars, barbell press narrow grip, French press, triceps extension in the simulator, pull-ups with a narrow grip, lifting the bar for biceps while standing, hammers for biceps, concentrated lifts for biceps.
Such exercises must be present in any program. Workouts should last no more than 1 hour, and no more than 10 different movements should be planned for each workout.
There is a hope that one of the proposed schemes for a four-day split on the mass will certainly be adopted by one of the athletes, if there is no desire to sit and think about a training program.
In many ways, it is hormones that determine the rate of muscle gain. Of course, nutrition is also important, but this is a separate and very broad topic. Today you can get acquainted with a large number of research results of the work of the endocrine system under the influence physical activity... We will now discuss the most important hormones that affect the progress of weight gain.
This is the most important hormone for athletes, as it can dramatically accelerate the production of protein compounds and suppress catabolic processes. Almost every athlete knows about this. But the fact that testosterone can enhance the effectiveness of growth hormone and IGF is not so well known, but just as important.
The rate of production of the male hormone is influenced by a large number of factors, but athletes can influence this through the choice of certain exercises. Surely you already understood that the conversation is about multi-joint or basic movements. In the course of scientific experiments, it has been proven that the sequence of their execution is also important. When you do the baseline at the start of a session, you can maximize your testosterone release. Today's weight training 4 times a week uses this knowledge.
Somatotropin
The task of this hormone is to anabolize all body tissues. Thus, growth hormone is extremely important for muscle growth. In the course of research, scientists have shown that the maximum release of growth hormone can be achieved with the help of movements, which dramatically increase the concentration of lactic acid in the muscles.
To do this, it is necessary to conduct intensive training, working with a weight of weights at 75 percent of the one-rep maximum at high volume. Also the best exercises to accelerate the production of growth hormone are basic. In this case, the pauses between sets should be as short as possible.
IGF helps growth hormone produce most of the effects of GH on the body. We can say that IGF accelerates the process of penetration of growth hormone molecules into the cellular structures of tissues. In addition, the insulin-like growth factor accelerates the production of proteins and thus also contributes to gaining mass. Based on the foregoing, in order to accelerate the production of IGF and thereby increase the effectiveness of somatotropin, we need to adhere to the same principles when organizing weight training 4 times a week as for the synthesis of growth hormone.
If all the hormones we talked about above are anabolic, then cortisol is catabolic. Since cortisol is designed to destroy tissue, we need to find a way not to speed up its production, but to suppress this process. To do this, after class, it is worth drinking a gainer to activate insulin production.
It does, however, affect cortisol secretion and exercise. When you work in a high volume mode with short pauses between sets, cortisol is synthesized more actively. It should also be said that this hormone destroys not only muscle tissue, but also fatty tissue. Thus, cortisol may even be beneficial during the period of weight loss. However, there is only one step from the destruction of adipose tissue to the breakdown of muscle protein junctions, and you need to be careful with cortisol.
The program of mass training 4 times a week, which will be discussed today, is designed to pay enough attention to working out all muscle groups. As you already understood, during the week you will train four times, and three days will be designated for rest.
It should also be remembered that your diet also affects the effectiveness of the exercise. Only in this case will you constantly progress. Here are a few guidelines to help you improve your 4x / week weight training:
- Train four times throughout the week - Monday, Tuesday, Thursday, and Friday.
- Before starting each lesson, be sure to warm up and after completion - cool down.
- When working on a mass, cardio loads should be eliminated in order to prevent muscle tissue catabolism.
- All movements must be performed smoothly at a slow pace, excluding jerks.
- Between sets you should pause no more than 2 minutes.
- Rest for a maximum of 180 seconds between exercises.
- It is not worth doing long sessions, as this will lead to a sharp increase in the concentration of cortisol.
- You need to sleep at least eight hours a day.
And now we will consider the very program of weight training 4 times a week.
1st day of training - develop chest muscles and triceps
- Bench press - 4 sets with 6-8 reps each.
- Incline Dumbbell Press - 4 sets with 8 reps each.
- Dumbbell Routing - 3 sets with 10 reps each.
- Benches in the prone position, grip narrow - 4 sets with 6-8 reps each.
- Extension of arms with dumbbells behind the head - 2 sets with 8-10 repetitions each.
- Dips on the uneven bars - 2 sets with 6-8 reps each.
- Barbell curls for biceps - 4 sets with 6-8 reps each.
- Dumbbell curls for biceps - 2 sets with 8-10 reps each.
- Pull-ups, wide grip - 4 sets with the maximum number of repetitions in each.
- Dumbbell Rows in an inclined position - 4 sets with 12 reps each.
- Rows - 4 sets with 12-15 reps each.
- Squats - 4 sets with 12-15 reps each.
- Leg press - 3 sets with 12 reps each.
- Leg extension in the simulator - 4 sets with 12-15 repetitions each.
- Romanian Deadlift - 4 sets with 12-15 reps each.
- Leg curls - 4 sets with 12 reps each.
- Seated barbell press - 3 sets with 6-8 reps each.
- Dumbbell set in a standing position - 3 sets with 10-12 repetitions each.
- Dumbbell set in an inclined position - 3 sets with 10-12 repetitions each.
- Shrugs - 4 sets with 8-10 reps each.
- Standing Calf Raises - 4 sets with 12-15 reps each.
- Standing Calf Raises - 4 sets with 12 reps each.
If you can't do push-ups on the uneven bars yet, then just skip this movement. When you have developed enough muscles, then include it in your program.
Also, someone may have noticed that we recommend doing a small number of repetitions and this is not without reason. The best results can be achieved with short-term muscle loading with the right technique. Sometimes training programs recommend doing up to 20 repetitions per set. For novice athletes, this is a lot and you first need to master the technique of all movements.
Also, not every beginner will be able to pull up. Other movements can also be used in this situation. After pull-ups become available to you, and you manage to perform the exercise 10 times in one set, then you need to start using additional weights.
You can already see that this is a fairly simple program, but very effective. Once again, we remind you that you must first pay full attention to the technical aspects of each movement. Only when you can do them correctly, begin to progress the load.
For more on the 4 Day Mass Gain Split, see this video:
This training program provides for the full development of all muscle groups. The training program consists of 4 workouts per week and 9 weeks.
Bodybuilding workout program. The exercise load is distributed between all muscle groups as evenly as possible. The program consists of:
- 9 training weeks (8 main 1 unloading)
- 4 workouts per week.
- 5-7 exercises per workout.
The program states:
- Exercise name.
- The number of approaches and repetitions.
- Rest time between sets.
- Focus on muscle fiber (head or bundle).
Microcycle muscle distribution (split)
In one microcycle, all the main muscle groups, the distribution goes as follows:
First week - pectoral muscles, legs and shoulders are trained in a strength mode, the rest - in a more repetitive (pump) mode:
- Pectoral muscles and triceps.
- Latissimus muscles and biceps.
- Shoulders and trapeze.
- Legs.
Second week - the lats and arms are trained in a power mode, the rest - in a more repetitive (pump) mode:
- Pectoral muscles and anterior deltoid muscle bundle.
- Latissimus muscles, middle and posterior bundle of deltoid muscles.
- Arms.
- Legs.
As you can see, in one week, the pectoral muscles, legs and shoulders are in a more strength mode, they also stand at the beginning of the workout. In the next week, the lats and arms are already training in strength mode, so they move to the beginning of the workout, and the rest of the muscles move.
It is the scrupulous cycling of the load that is the calling card of this program. Only the most effective methods and exercises, which are built in such a way that it was as difficult for the body to adapt to the load as possible, and adaptation (and, accordingly, growth) took place all the time, without stagnation and "plateau"
Cycling occurs along:
- Exercise.
- Approaches.
- Replays
- Rest time between sets.
- Emphasis on the bundle (or head) of the muscle group.
- Emphasis on fast and slow muscle fibers.
Also in the workout there are exercises for OMB (oxidative muscle fibers - slow muscle fibers), but only in the last easy week. These are exercises that Professor V.N.Seluyanov invented and scientifically confirmed.
IN training program described:
- Training days and exercises.
- The number of approaches and reps.
- Rest time between sets, depending on exercise and week.
- Emphasis on the bundle or head of the muscle.
The program is proclaimed and described to suit most people. Just open the file and start training.
How is this program different from others?
Macrocycling - cycling the load for 9 weeks. There is a huge amount of free workouts... There is one workout or one week. This program has 9 weeks. And the load is cycled so that there are no 2 identical workouts. Every workout is different. All weeks are different and are built in such a way as to diversify the training as much as possible and make it difficult for the body to adapt to the program.
Who is it for?
The program is designed to suit most people. There are no very complicated unnecessary or incomprehensible exercises. The training volume and intensity are calculated to suit both people with little training experience and those who are more advanced.
This program is not suitable for completely newbies, if you are a completely newbie on the site there is for you
Program in the table:
| Week 1 Legs, chest, shoulders, back - power. Hands - pump | |||||
| Control number | An exercise | an approach | repeat | Accent | rest in sec |
| No. 1 (Gr + tr) | |||||
| 1 | 4 | 8 | top | 120-240 | |
| 2 | 3 | 10 | middle | 120-180 | |
| 3 | 3 | 12 | top | 120-180 | |
| 4 | 3 | 12 | external | 45-60 | |
| 5 | 3 | 12 | long | 45-60 | |
| No. 2 (shir + bits) | |||||
| 1 | Bent-over barbell row | 4 | 8 | thickness | 120-240 |
| 2 | Medium grip pull-ups | 3 | 10 | Width | 120-180 |
| 3 | 3 | 10 | wide \\ bottom | 120-180 | |
| 4 | 3 | 12 | out + brah | 45-60 | |
| 5 | 3 | 12 | int | 45-60 | |
| No. 3 (shoulders + tr) | |||||
| 1 | Seated Dumbbell Press | 4 | 8 | front | 120-180 |
| 2 | 4 | 8 | average | 120-180 | |
| 3 | 4 | 8 | rear | 120-180 | |
| 4 | Barbell Shrug | 3 | 10 | ladder | 90-120 |
| No. 4 (Legs) | |||||
| 1 | 3 | 10 | quadrice | 120-240 | |
| 2 | 3 | 10 | quadrice | 120-180 | |
| 3 | Barbell row on straight legs | 3 | 10 | leg bits | 120-180 |
| 4 | Leg curl on the simulator | 3 | 10 | leg bits | 90-180 |
| 5 | Calves with a barbell standing | 3 | 10 | caviar | 90-120 |
| Week 2 Legs, chest, shoulders, back - pump. Hands - power | |||||
| Control number | An exercise | an approach | repeat | Accent | rest in sec |
| No. 1 (Gr + per delt) | |||||
| 1 | Dumbbell bench press horizontal bench | 3 | 12 | middle | 60-90 |
| 2 | 3 | 15 | top | 45-90 | |
| 3 | 2 | 20 | bottom | 45-90 | |
| 4 | 3 | 15 | front | 60-90 | |
| No. 2 (shir + wed + ass delt) | |||||
| 1 | 3 | 12 | width | 60-90 | |
| 2 | 3 | 15 | thickness | 60-90 | |
| 3 | 3 | 12 | wide \\ bottom | 60-90 | |
| 4 | 3 | 15 | average | 60-90 | |
| 5 | 3 | 15 | rear | 60-90 | |
| No. 3 (hands) | |||||
| 1 | narrow grip bench press | 4 | 8 | long | 120-180 |
| 2 | French press lying down | 3 | 10 | long | 120-180 |
| 3 | 3 | 10 | external | 120-180 | |
| 4 | 4 | 8 | Vnu + ext | 120-180 | |
| 5 | Hammer dumbbell curl | 3 | 10 | out + brah | 120-180 |
| 6 | 3 | 10 | int | 120-180 | |
| No. 4 (Legs) | |||||
| 1 | Leg press | 3 | 12 | quadrice | 90-120 |
| 2 | Extension of the legs in the simulator | 3 | 12 | quadrice | 45-60 |
| 3 | 3 | 12 | leg bits | 60-120 | |
| 4 | Leg curl on the simulator | 3 | 12 | leg bits | 45-60 |
| 5 | Flounder on the simulator | 3 | 12 | caviar | 60-120 |
| 6 | Dumbbell Shrugs | 3 | 12 | ladder | 60-120 |
| Week 3 Legs, chest, shoulders, back - power. Hands - pump | |||||
| Control number | An exercise | an approach | repeat | Accent | rest in sec |
| No. 1 (Gr + tr) | |||||
| 1 | 3 | 10 | middle | 120-240 | |
| 2 | 3 | 10 | top | 120-180 | |
| 3 | Meeting hands on a crossover to the bottom | 3 | 12 | bottom | 120-180 |
| 4 | 3 | 12 | external | 45-60 | |
| 5 | 3 | 15 | long | 45-60 | |
| No. 2 (shir + bits) | |||||
| 1 | Dumbbell Rows | 3 | 10 | thickness | 120-240 |
| 2 | Wide grip pull-ups | 4 | 8 | Width | 120-180 |
| 3 | Reverse Medium Grip Row | 3 | 10 | wide \\ bottom | 120-180 |
| 4 | Hammer dumbbell curl | 3 | 12 | out + brah | 45-60 |
| 5 | 3 | 15 | int | 45-60 | |
| No. 3 (shoulders + tr) | |||||
| 1 | Seated Barbell Press | 3 | 10 | front | 120-180 |
| 2 | 3 | 10 | average | 120-180 | |
| 3 | 3 | 10 | rear | 60-90 | |
| 4 | Barbell Shrug | 4 | 8 | ladder | 90-120 |
| No. 4 (Legs) | |||||
| 1 | Barbell Shoulder Squats | 4 | 8 | quadrice | 120-240 |
| 2 | Narrow stance leg press | 4 | 8 | quadrice | 120-180 |
| 3 | Barbell row on straight legs | 4 | 8 | leg bits | 120-180 |
| 4 | Leg curl on the simulator | 4 | 8 | leg bits | 90-180 |
| 5 | Calves with a barbell standing | 4 | 8 | caviar | 90-120 |
| Week 4 Legs, chest, shoulders, back - pump. Hands - power | |||||
| Control number | An exercise | an approach | repeat | Accent | rest in sec |
| No. 1 (Gr + per delt) | |||||
| 1 | Dumbbell press on an incline bench upside down (30 degrees) | 3 | 12 | top | 60-90 |
| 2 | 3 | 15 | middle | 45-90 | |
| 3 | Meeting hands on the crossover up | 2 | 20 | top | 45-90 |
| 4 | 3 | 12 | front | 60-90 | |
| No. 2 (shir + wed + ass delt) | |||||
| 1 | Thrust top block to the chest | 3 | 15 | width | 60-90 |
| 2 | Traction lower block reverse grip | 3 | 15 | thickness | 60-90 |
| 3 | 2 | 20 | thickness | 60-90 | |
| 4 | 3 | 12 | average | 60-90 | |
| 5 | Dumbbells to the side while sitting in an incline | 3 | 12 | rear | 60-90 |
| No. 3 (hands) | |||||
| 1 | Dips from the uneven bars | 3 | 10 | long | 120-180 |
| 2 | Seated French press | 3 | 12 | long | 120-180 |
| 3 | 3 | 12 | long | 120-180 | |
| 4 | 3 | 10 | Vnu + ext | 120-180 | |
| 5 | Hammer dumbbell curl | 3 | 12 | int | 120-180 |
| 6 | 3 | 12 | int | 120-180 | |
| No. 4 (Legs) | |||||
| 1 | Leg press | 3 | 15 | quadrice | 90-120 |
| 2 | Extension of the legs in the simulator | 3 | 15 | quadrice | 45-60 |
| 3 | Straight Leg Dumbbell Row | 3 | 15 | leg bits | 60-120 |
| 4 | Leg curl on the simulator | 3 | 15 | leg bits | 45-60 |
| 5 | Flounder on the simulator | 3 | 15 | caviar | 60-120 |
| 6 | Seated dumbbell shrugs | 3 | 15 | ladder | 60-120 |
| Week 5 Legs, chest, shoulders, back - power. Hands - pump | |||||
| Control number | An exercise | an approach | repeat | Accent | rest in sec |
| No. 1 (Gr + tr) | |||||
| 1 | Bench press on an incline bench upside down (30 degrees) | 4 | 8 | top | 120-240 |
| 2 | Dumbbell press on a horizontal bench | 3 | 10 | middle | 120-180 |
| 3 | Meeting hands on the crossover up | 3 | 12 | top | 120-180 |
| 4 | Extension of arms on the block with a cord while standing | 3 | 12 | external | 45-60 |
| 5 | Extension of the arms on the block while standing alternately with each from behind the head | 2 | 20 | long | 45-60 |
| No. 2 (shir + bits) | |||||
| 1 | Bent-over barbell row | 4 | 8 | thickness | 120-240 |
| 2 | Medium grip pull-ups | 3 | 10 | Width | 120-180 |
| 3 | Reverse Medium Grip Row | 3 | 10 | wide \\ bottom | 120-180 |
| 4 | Hammer dumbbell curl | 3 | 12 | out + brah | 45-60 |
| 5 | Bending the arms on the upper block behind the head | 2 | 20 | int | 45-60 |
| No. 3 (shoulders + tr) | |||||
| 1 | Seated Dumbbell Press | 4 | 8 | front | 120-180 |
| 2 | Medium Grip Barbell Row | 4 | 8 | average | 120-180 |
| 3 | Medium Grip Bent-over Dumbbell Row | 4 | 8 | rear | 60-90 |
| 4 | Barbell Shrug | 4 | 8 | ladder | 90-120 |
| No. 4 (Legs) | |||||
| 1 | Barbell Shoulder Squats | 4 | 8 | quadrice | 120-240 |
| 2 | Narrow stance leg press | 4 | 8 | quadrice | 120-180 |
| 3 | Barbell row on straight legs | 4 | 8 | leg bits | 120-180 |
| 4 | Leg curl on the simulator | 4 | 8 | leg bits | 90-180 |
| 5 | Calves with a barbell standing | 4 | 8 | caviar | 90-120 |
| Week 6 Legs, chest, shoulders, back - pump. Hands - power | |||||
| Control number | An exercise | an approach | repeat | Accent | rest in sec |
| No. 1 (Gr + per delt) | |||||
| 1 | Dumbbell press on a horizontal bench | 3 | 12 | middle | 60-90 |
| 2 | Dumbbell set on an incline bench (30 degrees) | 3 | 15 | top | 45-90 |
| 3 | Meeting hands on a crossover to the bottom | 2 | 20 | bottom | 45-90 |
| 4 | Lifting dumbbells in front of you, alternately each | 3 | 20 | front | 60-90 |
| No. 2 (shir + wed + ass delt) | |||||
| 1 | Row of the upper block for the head | 3 | 12 | width | 60-90 |
| 2 | Reverse Grip Row | 3 | 15 | thickness | 60-90 |
| 3 | Reverse Close Grip Row | 3 | 12 | wide \\ bottom | 60-90 |
| 4 | Dumbbell push to the side while sitting | 3 | 20 | average | 60-90 |
| 5 | Dumbbells to the side while sitting in an incline | 3 | 20 | rear | 60-90 |
| No. 3 (hands) | |||||
| 1 | narrow grip bench press | 4 | 8 | long | 120-180 |
| 2 | French bench press | 3 | 10 | long | 120-180 |
| 3 | Seated Ganlele Extension | 3 | 10 | external | 120-180 |
| 4 | Bending the arms with a piece while standing with an even bar | 4 | 8 | Vnu + ext | 120-180 |
| 5 | Hammer dumbbell curl | 3 | 10 | int | 120-180 |
| 6 | Bending arms from dumbbells, alternately each on a Scott bench | 3 | 10 | int | 120-180 |
| No. 4 (Legs) | |||||
| 1 | Leg press | 2 | 20 | quadrice | 90-120 |
| 2 | Extension of the legs in the simulator | 2 | 20 | quadrice | 45-60 |
| 3 | Straight Leg Dumbbell Row | 2 | 20 | leg bits | 60-120 |
| 4 | Leg curl on the simulator | 2 | 20 | leg bits | 45-60 |
| 5 | Flounder on the simulator | 2 | 20 | caviar | 60-120 |
| 6 | Dumbbell Shrugs | 2 | 20 | ladder | 60-120 |
| Week 7 Legs, chest, shoulders, back - power. Hands - pump | |||||
| Control number | An exercise | an approach | repeat | Accent | rest in sec |
| No. 1 (Gr + tr) | |||||
| 1 | Bench press on a horizontal bench | 3 | 10 | middle | 120-240 |
| 2 | Dumbbell press on an incline bench upside down (30 degrees) | 3 | 10 | top | 120-180 |
| 3 | Meeting hands on a crossover to the bottom | 3 | 12 | bottom | 120-180 |
| 4 | Extension of the arms on the block with a cord from behind the head | 3 | 12 | external | 45-60 |
| 5 | Extension of arms on the block while standing alternately with each | 3 | 12 | long | 45-60 |
| No. 2 (shir + bits) | |||||
| 1 | Dumbbell Rows | 3 | 10 | thickness | 120-240 |
| 2 | Wide grip pull-ups | 4 | 8 | Width | 120-180 |
| 3 | Reverse Medium Grip Row | 3 | 10 | wide \\ bottom | 120-180 |
| 4 | Hammer dumbbell curl | 3 | 12 | out + brah | 45-60 |
| 5 | Curl of the arms on the lower block | 3 | 12 | int | 45-60 |
| No. 3 (shoulders + tr) | |||||
| 1 | Seated Barbell Press | 3 | 10 | front | 120-180 |
| 2 | Medium Grip Dumbbell Rows | 3 | 10 | average | 120-180 |
| 3 | Medium Grip Bent-Over Row | 3 | 10 | rear | 60-90 |
| 4 | Barbell Shrug | 3 | 10 | ladder | 90-120 |
| No. 4 (Legs) | |||||
| 1 | Barbell Shoulder Squats | 3 | 10 | quadrice | 120-240 |
| 2 | Narrow stance leg press | 3 | 10 | quadrice | 120-180 |
| 3 | Barbell row on straight legs | 3 | 10 | leg bits | 120-180 |
| 4 | Leg curl on the simulator | 3 | 10 | leg bits | 90-180 |
| 5 | Calves with a barbell standing | 3 | 10 | caviar | 90-120 |
| Week 8 Legs, chest, shoulders, back - pump. Hands - power | |||||
| Control number | An exercise | an approach | repeat | Accent | rest in sec |
| No. 1 (Gr + per delt) | |||||
| 1 | Dumbbell press on an incline bench upside down (30 degrees) | 3 | 12 | top | 60-90 |
| 2 | Horizontal bench dumbbell routing | 3 | 15 | middle | 45-90 |
| 3 | Meeting hands on the crossover up | 2 | 20 | top | 45-90 |
| 4 | raising hands on the block in front of you alternately with each | 4 | 12 | front | 60-90 |
| No. 2 (shir + wed + ass delt) | |||||
| 1 | Row of the upper block to the chest | 3 | 15 | width | 60-90 |
| 2 | Reverse Grip Row | 3 | 15 | thickness | 60-90 |
| 3 | Row the lower block with a direct grip | 2 | 20 | thickness | 60-90 |
| 4 | Moving arms to the side on the block | 4 | 12 | average | 60-90 |
| 5 | Dumbbells to the side while sitting in an incline | 4 | 12 | rear | 60-90 |
| No. 3 (hands) | |||||
| 1 | Dips from the uneven bars | 3 | 10 | long | 120-180 |
| 2 | Seated French press | 3 | 12 | long | 120-180 |
| 3 | Extension of arms with dumbbells lying | 3 | 12 | long | 120-180 |
| 4 | Bending arms with a piece standing with a curved bar | 3 | 10 | Vnu + ext | 120-180 |
| 5 | Hammer dumbbell curl | 3 | 12 | int | 120-180 |
| 6 | Bending hands with dumbbells, alternately each through the knee | 3 | 12 | int | 120-180 |
| No. 4 (Legs) | |||||
| 1 | Leg press | 3 | 12 | quadrice | 90-120 |
| 2 | Extension of the legs in the simulator | 3 | 12 | quadrice | 45-60 |
| 3 | Straight Leg Dumbbell Row | 3 | 12 | leg bits | 60-120 |
| 4 | Leg curl on the simulator | 3 | 12 | leg bits | 45-60 |
| 5 | Flounder on the simulator | 3 | 12 | caviar | 60-120 |
| 6 | Seated dumbbell shrugs | 3 | 12 | ladder | 60-120 |
| Week 9 | |||||
| Control number | An exercise | an approach | repeat | Accent | rest in sec |
| No. 1 (Gr + tr) | |||||
| 1 | Dumbbell bench press incline bench | 3 | 8 | top | 120-240 |
| 2 | Meeting hands on a crossover to the bottom | 3 | 10 | bottom | 120-180 |
| 3 | Extension of the arms on the block with a cord from behind the head | 3 | 12 | external | 120-180 |
| No. 2 (shir + bits) | |||||
| 1 | Dumbbell Rows | 3 | 8 | thickness | 120-240 |
| 2 | Reverse Medium Grip Row | 3 | 10 | wide \\ bottom | 120-180 |
| 3 | Curl of the arms on the lower block | 3 | 12 | int | 120-180 |
| No. 3 (shoulders) | |||||
| 1 | Seated Barbell Press | 3 | 8 | front | 120-180 |
| 2 | Medium Grip Dumbbell Rows | 2 | 10 | average | 120-180 |
| 3 | Medium Grip Bent-Over Row | 2 | 10 | rear | 120-180 |
For a set muscle mass men need competent weight training. This is one of the main components of muscle building. It is impossible to gain mass without proper nutrition and good rest. Workouts at home or in the gym can be structured in different ways. There are several effective strategies for building muscle. Some of them have been known for a very long time and have been tested by several generations of athletes. Others were created not so long ago and are considered innovative in the bodybuilding environment. It is recommended for beginners to use basic programs workouts. Only experienced athletes should try new and improved ones.
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Lesson rules
In order for training to help increase muscle mass, you need to follow several rules:
- engage in weights large enough to create stress and destroy muscle fibers;
- fully rest, observe the daily regimen and get enough sleep so that the muscles recover well;
- between workouts for one muscle group, at least 48 hours must pass;
- train large muscle groups no more than 1 time per week;
- the total number of lessons per week for beginners - 2-3, for experienced athletes - 3-5;
- each exercise should be performed for 6-8 repetitions, since it is this range that contributes to the most effective muscle growth;
- basic exercises should be placed at the beginning of the workout and take up most of it;
- we must not forget about isolation, which is necessary for a more detailed study and finishing of muscles;
- isolation exercise can be done for 12-15 repetitions.
The total duration of your workout should be between 40 and 60 minutes. During this time, you can manage to do no more than 8-10 exercises. You don't need to work out any longer, as the body will start producing a stress hormone - cortisol, which destroys muscles.
For beginners, the rules will be slightly different. Take immediately large weights and they do not need to perform exercises to muscle failure. This can easily lead to injury, as a result of which training can be forgotten for a long time. The main task for beginners is to prepare the muscles for real, serious work. This is achieved by working off correct technique doing exercises and gradually increasing weights.
On initial stage it is quite possible to do it at home. You just need to find a pair of dumbbells or a small barbell. It is advisable to perform exercises at home in front of a mirror, following the technique.
But over time, you will inevitably need to increase working weights. Then home inventory will not be enough. In this case, you still have to sign up for gym or arrange a mini-room at home.
Meals on set
An equally important component of gaining muscle mass is special nutrition. The main thing to remember is that muscle doesn't grow without a calorie surplus.
The required daily calorie content is individual. It depends on the person's body weight and goals. In any case, you should first calculate the calorie content of the diet to maintain weight. This can be easily done using the formula:
Calorie allowance \u003d Weight (kg) x 30
If the goal is to build muscle, the resulting value should be increased by an average of 30%. Ectomorphs who are gaining weight with difficulty can increase their norm by 40-50%. Endomorphs who get fat easily can add as little as 10–20%.
For example, a thin person weighing 60 kg, doing weights to gain muscle, should consume 2520-2700 kcal per day. This value was obtained by increasing the daily calorie intake of 1800 kcal (60 kg x 30) by 40-50%.
Having calculated the calorie content, which should be adhered to, it is necessary to determine the optimal ratio of proteins, fats and carbohydrates in the diet.
Carbohydrates should be the basis, as they are the main source of energy during hard training. Proteins also play an important role. After all, they are the material for building muscles. Fats should also be included in the menu for normal body recovery and maintenance wellness... In addition, some fatty acids are involved in the production of growth hormones.
How to quickly gain weight for a man - nutritional principles and training program
Best workout programs for building muscle
There are a myriad of muscle building programs for men. Often they are sold for money, being called the most effective and innovative.
But before spending money, it is worth working out according to the basic well-known plans. In most cases, they help you achieve your goal.
Experienced athletes who are accustomed to the load and want to diversify their workouts can use such interesting systems for organizing classes, such as the German volumetric training, the "5x5" program and others.
Two-day split "top and bottom"
For beginners, a chart with only two different workouts in Week. Dividing muscle groups in more detail, paying some kind of increased attention, at the initial stage should not be. Only professionals who have achieved certain results should do 4-5 workouts per week. For beginners, such a schedule will be ineffective and lead to overtraining.
Most often, with a two-day split, the body is divided into top and bottom, working out the muscles of each part on a separate day. Approximate complex exercise in this case can be like this.
Monday - bottom:
| Exercises | Approaches / Reps | Illustration |
| Squats with a barbell for legs and buttocks | 4x8 |  |
| Leg press | 3x10 |  |
| Dumbbell lunges | 3x10 |  |
| Leg curl in the simulator | 4x12 |  |
| Smith Machine Calf Raises | 5x20 |  |
| Seated Calf Raises | 4x20 |  |
| Hanging leg raises on the press | 3x15 |  |
Thursday - high:
| Exercises | Approaches / Reps | Illustration |
| Row of dumbbells in an incline to the belt for back muscles | 4x8 |  |
| Row of the lower block for the lower and mid-back | 3x12 |  |
| Dumbbell bench press | 4x8 |  |
| French Triceps Dumbbell Press | 3x8 |  |
| Reverse Triceps Bench Dips | 4x10 |  |
| Lifting the bar for biceps | 4x8 |  |
| Seated Dumbbell Shoulder Press | 4x10 |  |
| Roman abdominal leg raises | 3x15 |  |
That is, each muscle group is pumped once a week. The break between workouts is 2-3 days. During this time, the body recovers, so classes are as effective as possible.
Basic three-day complex No. 1
When a certain experience of training with "iron" will be gained, you can improve the training program by dividing muscle groups into three training days. Such a plan is the most common and is suitable for the vast majority of people involved in fitness to improve and maintain their shape.
When drawing up a program, it is advisable to include three main mass-gaining exercises in the complex: squats, deadlifts and barbell presses. As a result of their implementation, there is a powerful release of testosterone - growth hormone, which leads to an increase in strength and muscle volume.
But it is necessary to put these exercises on different training days, since each of them takes too much energy.
An example of a basic three-day training program is shown in the table.
Monday - Pectorals and Triceps:
| Exercises | Approaches / Reps | Illustration |
| Bench press on a horizontal bench for pectoral muscles | 3x8 |  |
| Incline Dumbbell Routing | 4x10 |  |
| Reduction of hands in the simulator "butterfly" | 4x10 |  |
| French bench press on the triceps | 3x8 |  |
| Triceps Dips | 4x10 |  |
| Pulling legs to the horizontal bar on the press | 3x10 |  |
Wednesday - back and biceps:
| Exercises | Approaches / Reps | Illustration |
| Deadlift with a barbell for back muscles, back surface thighs and buttocks | 3x8 |  |
| Barbell Row to Belt for Back Muscles | 4x10 |  |
| Wide grip pull-ups | 3x10 |  |
| Close Grip Seated Row | 3x12 |  |
| Lifting the bar for biceps | 4x8 |  |
| "Hammer" with dumbbells for biceps | 4x10 |  |
| Curl of the arms in the crossover at the lower block for biceps | 3x10 |  |
Friday - legs and deltas:
| Exercises | Approaches / Reps | Illustration |
| Barbell Shoulder Squats | 4x8 |  |
| Leg press | 3x10 |  |
| Barbell lunges | 3x10 |  |
| Leg curl in the simulator | 4x10 |  |
| Rise on socks in Smith's car | 5x20 |  |
| Seated Dumbbell Shoulder Press | 3x10 |  |
| Lifting dumbbells in front of you to the front deltas | 4x15 |  |
| Lifting dumbbells to the sides to the middle deltas | 4x15 |  |
| Crunches in the crossover at the bottom block (prayer) | 3x15 |  |
As you can see, the press does not need to be pumped daily. The abdominal muscles, like everyone else, need rest to recover. Therefore, it is enough to work them out a couple of times a week.
Basic three-day complex No. 2
There are alternative option building a basic 3-day training program. It suggests a different division of the upper body muscle groups. The back is worked out with the chest, and the triceps with the biceps. The leg and delt workout remains unchanged.
This combination is based on the fact that the chest and back are antagonistic muscles, that is, they perform opposite functions. Therefore, when performing exercises on the broadest muscles, the pectorals rest, and vice versa. This ensures a constant blood flow to the muscle fibers, which speeds up their recovery and growth.
Most effective option in this case, the exercises will be combined into supersets. Arnold Schwarzenegger loved to use this scheme in his training. It helps to achieve maximum blood flow to the target area. But only experienced athletes should apply such programs.
Day 1 - back + chest (exercises are performed in supersets):
That is, you need to do, for example, a bench press for 8 repetitions, then immediately (without rest) go to the horizontal bar and perform 8 pull-ups with a wide grip. This is followed by a break for 1-2 minutes and two more supersets of the same are performed.
Day 2 - arms (biceps + triceps):
As you can see, exercises for biceps and triceps alternate. That is, one exercise for the biceps is performed first, and then for the triceps. This scheme is optimal, since the muscles in question are also antagonists. Their joint development ensures maximum pumping effect during training.
On the third training day, the legs and shoulders are worked out according to the program described above.
Program "5x5"
A non-standard training scheme, which is considered one of the best today, was developed by the Arab athlete Mehdi. It is called "5x5". The essence of this technique can be expressed as follows: five exercises and 5 sets of 5 repetitions.
Classes under such a system, in contrast to the usual ones, take a maximum of 45 minutes 3 times a week. They are aimed at increasing the strength and therefore the mass of the athlete. In addition, during training, it is burned excess fat... Thanks to this, as a result of training, you can get a strong and harmoniously developed body without the help of pharmacological preparations.
At the same time, the training uses only five basic exercises: squats, deadlifts, bench press, army press and pulling the bar to the belt in the slope.
These exercises are compiled two day split, which remains constant throughout the entire training course.
Workout And includes:
- squats;
- bench press lying;
- barbell pull in the slope.
Workout In includes:
- squats;
- army bench press;
- deadlift.
Squats are performed in every workout, as Mehdi considers them the most effective exercise for gaining muscle mass due to the large number of muscles being worked out.
Each of the five exercises is always done in 5 sets of 5 reps. Moreover, the weight of the burden should remain unchanged in all five approaches.
It is necessary to carry out 3 workouts per week according to the following schedule.
First week:
- monday - Workout A;
- wednesday - Workout B;
- friday - workout A.
Second week:
- monday - Workout B;
- wednesday - Workout A;
- friday - workout V.
The main task of training according to the 5x5 scheme is to increase the working weight at each workout as long as there is strength. Therefore, this program is usually used as a strength cycle for 1-1.5 months.
After that, you can return to the standard bodybuilding system, which involves performing different exercises in the range of 8-12 repetitions.
German volume training
Another innovative training scheme called German Volumetric Training (GOT) was developed by Rolf Feser, coach of the German national weightlifting team. Its main goal is to maximize muscle building in a short time.
The main idea of \u200b\u200bthe German volumetric training is the study of antagonist muscles in one workout, which include: the back and chest, quadriceps and hamstrings, biceps and triceps, lower back and abs and some others.
Exercises in training are performed according to the scheme 10x10 - 10 sets of 10 repetitions. Thanks to this, the volume of muscle work increases dramatically. Assistance exercises can be performed in 3 approaches 12-15 times.
In NOT it is important to choose the correct working weights. They cannot be increased if you cannot complete all 10 repetitions in 10 approaches. At first it may seem that the load is too light. But after a few approaches, the muscles will literally begin to burn and refuse. Here you will need to show character and complete the entire planned amount of work.
It is categorically not recommended for beginners to use this scheme, since the technique of performing exercises with strong tension can deteriorate. As a result, there is a high risk of injury.
A weekly workout program in NOT can be as follows:
| Day | Muscle group | Exercises, sets / reps |
| Monday | Quadriceps, hamstrings |
|
| Tuesday | Back, chest |
|
| Wednesday | Relaxation | Relaxation |
| Thursday | Biceps, triceps, shoulders |
|
| Friday | Relaxation | Relaxation |
| Saturday | Loin, abs |
|
| Sunday | Relaxation | Relaxation |
It is advisable to rest no more than 1.5 minutes between approaches.
You cannot use the NOT scheme for a long time. This depletes the body and inevitably leads to overtraining over time. Therefore, this program is used for 1–2 months to overcome training stagnation and increase working weights.
At home
Not always and not everyone has the opportunity to work out in the gym. In this case, you can build muscle by exercising at home. To do this, you will need to exclude exercises performed on simulators from the programs presented.
For effective classes at home, you still cannot do without several dumbbells of sufficient weight. The barbell will also be useful. But in order to squat with it, you will need to build a power frame, which will ensure the safety of the exercise. After all, you cannot take a heavy barbell from the floor onto your shoulders.
Sample program home workout for a set of muscle mass is presented in the tables.
Monday - back + biceps:
| Exercises | Approaches / Reps | Illustration |
| Dumbbell Deadlift | 4x10 |  |
| Dumbbell Rows | 3x10 |  |
| Pull-ups on the bar | 4x12 |  |
| One-handed dumbbell row in support | 3x12 |  |
| Lifting dumbbells for biceps | 4x10 |  |
| "A hammer" | 4x10 |  |
Wednesday - legs + shoulders:
| Exercises | Approaches / Reps | Illustration |
| Dumbbell Squats | ||
| Raising toes standing on a hill with dumbbells | 4x20 |  |
| Dumbbell Shoulder Press | 4x10 |  |
| Lifting dumbbells to the sides | 4x15 |  |
Friday - chest + triceps:
| Exercises | Approaches / Reps | Illustration |
| Dumbbell bench press | 4x10 |  |
| Raising hands with dumbbells | 4x10 |  |
| Push-ups for the pectoral muscles | 3x15 |  |
| Seated French press dumbbell | 4x10 |  |
| Reverse Triceps Dips | 3x15 |  |
The rules for studying at home will be the same. To achieve the result, you also need to follow a special diet, eating with a calorie surplus.
And a little about secrets ...
The story of one of our readers Alina R .:
My weight was especially depressing for me. I gained a lot, after pregnancy I weighed like 3 sumo wrestlers together, namely 92 kg with an increase of 165. I thought my stomach would come off after giving birth, but no, on the contrary, I began to gain weight. How to cope with hormonal changes and obesity? But nothing disfigures or makes a person younger as his figure. In my 20s, I first learned that overweight girls called "WOMAN", and that "this size does not sew." Then at 29 years old, divorce from her husband and depression ...
But what can you do to lose weight? Laser liposuction surgery? Recognized - not less than 5 thousand dollars. Hardware procedures - LPG massage, cavitation, RF lifting, myostimulation? Slightly more affordable - the course costs from 80 thousand rubles with a consultant nutritionist. You can of course try to run on a treadmill, to the point of insanity.
And when to find all this time? And it's still very expensive. Especially now. Therefore, for myself, I chose a different way ...
Numerous visits to bodybuilding sites convince me that one of the most pressing topics and the subject of active discussions on them is questions fast mass gain and muscle growth, which excite not only beginners, but also quite venerable athletes. Although this is not surprising - it is worth looking at yourself from the outside in those days when our main tasks were exclusively building huge muscles, gaining maximum mass, giving volume to the biceps, expressiveness of the chest or the width of the back.
Reading the articles on mass recruitment found on the Internet, I came to the conclusion that there is catastrophically little really high-quality information on this topic on the network, one might even say that it does not exist at all, well, maybe, with the exception of only some very common truths, and even then, unfortunately, not all. Having stumbled across the network more than once on similar questions about the same beginners in bodybuilding, I decided to write a series of articles in which I planned to include detailed materials on the training program, nutrition, sports supplements... Today we will talk just about a training program aimed at effectively gaining muscle mass.
Let's touch on the fundamental truths, without which high-quality muscle building is impossible:
- It is imperative to do a warm-up before the main workout, which includes heavy loads for gaining mass. The athlete must warm up well so that his joints and ligaments have time to warm up, and for this I would recommend using an athlete, running at an average pace for ten minutes will prepare the body for the next hard exercise... Then you need a stretch aimed specifically at those areas of the body that you have the most "problem", for example, elbows or shoulders - it is they that must first of all be carefully and carefully kneaded.
- Before each main working set, you need to do one or two warm-up sets.using light weight, which should be about 40-50 percent of the worker's weight. Warm-up sets allow the athlete to experience this exercise as well.
- Don't go to the gym for too long - quite enough intensive work for an hour. And remember simple truth: in training, the main thing is not its duration, but only the intensity.
- The end of the workout should be a small hitch to stretch the muscles and joints.... Swimming in the pool is a good option.
- During weight training, you should not be distracted by extraneous matters... The observed pictures of what often happens in the gym act depressingly: someone is enthusiastically talking on the phone, someone is busy with a new toy in their iPhone, someone talking to a neighbor and the like. That is, people who train do not understand why they came here and lose the time allotted specifically for training in the gym, and then they get as a natural result of this the absence in bodybuilding of any, even small, progress. Take it as a rule: since you come to the gym to train and your goal is to gain weight, then train without being distracted by extraneous matters and absolutely no matter what.
- Key to success - this is to work in a working approach until the very last repetition, performing it as well. It is the last one or two repetitions, done already through overcoming, that become the most effective in the training process and it is thanks to them that effective muscle growth occurs.
- It is necessary to adhere to good nutrition, on which the achievement of success in bodybuilding depends half. I can subscribe to my every word and responsibly declare that without high quality nutrition, gaining mass is impossible and you will never be able to build decent muscles. This will be the subject of my next article - it will be convenient for you to follow the news using the mailings of this blog.
- It is also important to have sufficient rest before next workout ... Do not be surprised and do not be alarmed now - the goal of bodybuilding training is precisely to injure muscle fibers, however, in the safe sense of the word - during heavy loads, the tissue of our muscles receives micro-injuries, which the body then seeks to heal and due to this tissue growth is carried out. So here's for this recovery muscle fiber the body needs several days and therefore daily training is absolutely contraindicated for the average bodybuilder.
In this list, I have listed the rules that should be followed during workouts aimed at gaining mass. And now you can go directly to the training program itself.
You will have to do it three times a week: on Monday, Wednesday, Friday, or Tuesday, Thursday, Saturday - it's as convenient for anyone, and here the main condition is the obligatory break between workouts at least one day.
As a rule, athletes separate the chest, legs, shoulders, triceps and biceps into separate muscle groups, and, accordingly, each of our workouts will be focused on pumping a specific muscle group.
Three-day workout
Monday: Abs, Chest and Triceps
The exercises in this workout are aimed at pumping the pectoral muscles and triceps. First, five approaches are performed, the purpose of which is the press. For this, any exercises are taken to work out the muscles. abdominal... Pumping the pectoral muscles in any case is associated with the development of the triceps (triceps muscle). Fully work out triceps by bench press and incline bench press.
- ... After two warm-ups, four working sets of 8-12 repetitions follow. This exercise most effectively works the pectoral muscles, increasing their volume and mass.
- After one warm-up, four working approaches of 8-12 repetitions follow. This exercise allows, in addition to gaining muscle mass, to give muscles beautiful relief and good athletic shape.
- After the first warm-up, four working sets of 8-12 repetitions are performed. Do not forget about your partner when doing bench presses! The exercise is effective for working out the triceps and the inner pectoral muscles.
- in four sets of 8-12 repetitions, but only after the mandatory warming up of the muscles shoulder joint to reduce the risk of shoulder injury. This exercise works great for the muscles of the upper chest.
- in four approaches with the maximum possible number of repetitions in each approach. This exercise is excellent training not only for the triceps, but for the entire shoulder girdle.
What has been done: the exercises allowed us, first of all, to pump the pectoral muscles through a heavy load - the bench press, and thus we started the mechanism of their growth, and also worked on their shape. All triceps bundles are fully developed to stimulate its effective growth. After such a training, you need a hitch and the best option here becomes a pool - swim to your health for 10-20 minutes.
Wednesday: working your back and biceps
This workout focuses on the muscles in the back, which should become wider and more powerful as a result, as well as pumping up our beloved biceps. Do not forget about the obligatory warm-up before training and five sets of abs.
- - we perform five approaches for the maximum number of times. If the pull-up does not work, then you can use the pull-up simulator, or block trainer with a pull of the handle to the chest. But my advice is this: since there is nothing better for your back muscles than pull-ups, try not to use machines, but do pull-ups. the classic way - on the bar and believe that it works much more efficiently.
- , doing four sets of 8-12 times after two warm-ups. This is the most effective biceps exercise.
- 8-12 times. Deadlift is a basic and highly effective exercise for both the back muscles and the whole body - during its execution, a large amount of anabolic hormones are produced that stimulate muscle growth. A prerequisite is an thorough warm-up backs before the deadlift, especially lumbar to avoid injury during exercise.
- in four sets, sitting, 8-12 repetitions. This exercise perfectly forms the biceps, emphasizing its relief and increasing its height.
- ... After one warm-up, perform four sets of 8-12 repetitions. The exercise effectively draws the back muscles, giving them a beautiful shape.
What has been done:Thanks to pull-ups and deadlifts, the muscle growth mechanism was launched, all the muscles of the back were worked out to the maximum, which will make it now grow. Pumped biceps at the expense of the most effective exercise... Now it's time to cool down and stretch.
Friday: Shoulders and Legs
The emphasis of this workout exercise is the squat with a barbell on the shoulders, done on the entire surface of the leg muscles. We will also pump shoulder girdle.
- in four working sets of 8-12 repetitions after completing two warm-ups. Before training, it is necessary to thoroughly stretch the shoulder joints, given that the shoulder is the most vulnerable place in the bodybuilder's body in terms of injury.
- ... The squat is an exercise from a heavy arsenal and there is nothing heavier than it. And here, like nowhere else, the athlete must be as concentrated as possible and have the perfect technique. A particularly thorough kneading is required before performing this exercise. knee joints, ankle and lumbar spine. After completing all four approaches and giving all the best at the same time, the athlete feels real pumping. After doing just one squat in leg workout, I usually have no energy left for anything else.
- in four working sets of 8-12 repetitions after three warm-ups. There is also a high risk of injury to the shoulder joint when doing this exercise. It is necessary to perform lifting of the bar behind the head, concentrating as much as possible, without jerking and always in the presence of a coach or someone who can put the bar on a rack after completing the exercise.
What has been done
During the training, the leg muscles were worked out and a good impetus was given to their growth. Have worked and shoulder muscles... Now let's move on to the hitch and stretch.
So, here I have given the entire weekly training cycle, working on gaining muscle mass. An athlete can devote at most two or three months to it, and then must necessarily radically change. This is done so that the body does not have time to get used to and adapt to monotonous loads. In my next articles, I will talk about and give an overview of the types that are acceptable for the athlete to promote muscle growth.