The purpose of this program is to increase weight from 60% to 105-120%, depending on the genetic predisposition and intensity of training. In fact, there is nothing complicated here. You start training with a weight of 60% of your worker. For example, if your working weight in the bench is lying 100 kg, then you need to start with 60 kg. Further, each week add 10% (70, 80, 90, 100 kg). As a result, after five weeks, you will overstep your former bar in 100kg and you will already press 105-115, and possibly 120 kg.
With good restorative abilities (if you consume anabolic steroids), you can reduce this program to three weeks. For example, begin with 60 kg, then 75, 90, 100-105. Thus, we will reduce the recovery period of up to three weeks.
Why is this happening?
Probably, you have already noticed that after a long rest, your strength increases and you can do more repetitions With the previous working weight or add a few kilograms on the bar. Or when they did a little break, and then the force was rapidly restored and even increased slightly.
The fact is that the body accumulates "reserves and then uses them." The same thing happens here. Such power training allows you to stock "energy", without decompensation. Gradually going to its working weight, the body gets used to a gradual increase in load, and due to a long lack of work at maximum, effectively restored. As a result, when you come to your old working weights - your body has already recovered, became stronger, accumulated enough forces and is ready for the next increase in the load. Only it is possible to constantly progress and increase the strengths. If you are not every workout is laid out at a maximum, then the body will not have time to digest the load and restore. Thus, you will very soon reincarnate and your results will only rapidly deteriorate.
This training program for strength consists mainly of a small amount of heavy basic exercises for large muscle groups and several insulating exercises for the sighting study of small muscle groups. Otherwise, if you work in squats by 80%, and then carry out 8 more exercises, even with less intensity than before, your body will scatter reserves will be very difficult and the essence of this program will be lost.
For faster recovery and achieve the best results, use sports nutrition that can be bought in a specialized online store, simply by clicking on the link. Never buy sports in gym and suspicious places.
Training program
MONDAY
Cap with a barbell on the shoulders 4x6
Tilt forward with a barbell on the shoulders 3x6
Rises on socks standing 3x15
Tightening 3x6 (with additional burdens)
Rod rod to the belt in the slope 4x8
Twisting 3x15-25.
WEDNESDAY
Horizontal bench rods lying 4x6
Pressing on the bars 3x6 (with additional burdens)
Breeding dumbbells lying 3x8
French press Rods lying 3x8
Lifting legs in Wiste 3x10-15.
FRIDAY
Ranged traction 4x5
Dead thrust on straight legs 4x5
Rods sitting 3x8
POES OF ARNOLDA 3Х8.
Rotes rods for biceps 3x8
Rotes rods on biceps in Scott 3x8 bench
Note
After you go out to your new maximum, not to reincarnate, start a new circle from 60% of your new working weight. Do not rush events! Train with the mind!
© SportPoint - Stock.Adobe.com
- You need to find out in advance why you want to become stronger? What will you do when you become stronger? Based on biomechanics of movement, you will immediately understand what muscle groups you need to develop first. Accordingly, the emphasis in your program will be made on them.
- Maximum manifestation power potential It depends on how completely you own the technique of movement in which you want to show a limit effort. In your head, a clear picture of the movement should be formed, which you will be performed. You should not think about how you will do it. The brain must send a signal to the muscles, for example, a jerk. And the body must perform this movement. At the same time, there should be no thoughts in the head, it seems: Is I sufficient enough? At the time of the stop, did I redistributed the weight? I will bring hands above my head or head for your back? There should be no thoughts in the head at all. In the body itself, there must be an absolutely clear algorithm.
© Andy_gin - Stock.Adobe.com
Elimination of "weak" links among muscles
To make maximum efforts in any movement should not work muscle group, and a whole sequence - some muscles must stabilize the position of the joints, others - to perform the initial part of the trajectory, the third - "intercept the initiative" in the second on a certain area of \u200b\u200bamplitude. At the same time, in the entire muscle chain there should be no weak links.
We will analyze on the example of the press of the Lözka bar (lifter version): the legs and buttocks stabilize the position of the pelvis, the spinal extensors create a hyperlordosis shifting chest up This reduces the trajectory of the rod passing. On the rod eating is located on the front delta and triceps. As the rod drops, the weight is increasingly distributed through the breast muscles. After touching the breast from touching, it is important to include triceps, chest and rear delta simultaneously, and so that all this "ensemble" was assisted the widest muscles of the back. Moreover, at the time of breaking the rods from the chest, the heels must hit the floor, passing the kinetic energy to all the above muscles of the top shoulder belt. There is a situation in which the underdevelopment of the rear delta and the inability to include will significantly reduce the result of the final exercise.
For the manifestation of the maximum power potential, a nervous impulse sent by the brain to the muscles is important.
The frequency of this impulse is always the same, but the number of recruited muscular fibers - no. The better your neuromuscular connection, the more motor units in the muscle will be involved at the same time. Accordingly, the element of bodybuilder training that allows you to use muscles with a small weight, we will also come in handy.
© Valyalkin - Stock.Adobe.com
Macrocycle training for power
Summing up this, we note that our macrocycle for the development of force must include the following workouts:
- on the development of neuromuscular communication. Here you can use the training of oxidative muscle fibers (OMV) in V.N. Seluyanov (for details, see below);
- on the development of techniques of movement with the development of various sections of amplitude;
- on the development of glycolytic or fast muscle fibers using 80% of the weight from the maximum;
- "Square" - exercises aimed at eliminating the most "weak links".
With muscle training, try to avoid excessive acidification: the number of repetitions and approaches in the framework of the power cycles should be significantly lower compared with training directed to the set muscular mass.
This is due to the fact that the larger the number of repetitions we do, the more hydrogen ions stand out in our muscles as a result of anaerobic glycolysis. These ions increase the acidity inside the muscular cell and, if there are sufficient numbers, facilitate the access of anabolic hormones to the core of the cell. In excessive amounts, they cause excessive catabolism.
In the process of generating force, we have two tasks. In, first, to reduce catabolism from current training, and secondly, due to the development of mitochondria in the muscles to increase their acid resistance. The fact is that it is mitochondria that is capable of absorbing hydrogen ions.
Training program for power in the hall
Since everyone's goals and objectives have different, and the volume of the article is limited, consider how the training program for strength in gym On the example of the bench press, as the most visual and well-known exercise.
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Explanations:
* Training GMW means that you use weight weight, approximately 70-80% of your re-maximum. The average number of repetitions in approach - 10, the high number of approaches to the Bar -10 and more approaches in the framework of the developing workout of the GMB. Rest between approaches - 1-3 minutes, optimal - 1.5 minutes. Your task is to create a slight local acidification. In the break between approaches, it is advisable to perform light dynamic work for neutralizing hydrogen ions in muscle fiber.
** Here you can even use less weight - 40-50% of the repeated maximum. The study of the breast muscles in this case looks in the following way:
- 30 C - approach
- 30 C - Recreation
- 30 C - approach
- 30 C - Recreation
- 30 C - approach
- 30 C - Recreation
This is one series. The approach is performed in an extremely slow pace, you should avoid relaxing the muscles in extreme points Movement. Rest between the series - 15 minutes. At this time, you can perform squats with a rod by the same scheme.
*** The scheme of work will be exactly the same as presented above, with the only difference that you will be able to die with a narrow grip, respectively, your target muscle group will be three-headed shoulder muscles.
Training for strength at home
In terms of the development of force when working with own weight There is a separate direction - Kalisthenka. This is an exercise system performed mainly with its own body weight. It is at work with the weight of the athlete and a training program for strength at home is based. In addition to the exercises that are included in the program do not require special sport inventoryShe has a number of other advantages, as well as minuses.
Consider positive and negative points:
- the ability to train anywhere and ever, do not need a gym;
- the need to always use several muscle groups at once, which leads to a greater biochemical response;
- there is no possibility to choose weight burdens;
- less features to work out small muscular groups isolated.
When working for strength, we must constantly increase the load. When classes with their own body weight, we have two ways to ensure this:
- first - exercise is slower;
- the second is to perform more repetitions in the exercise or carry out a larger number of series.
The element of technical work disappears. If your program consists of tightening and pushups, you will be tightened every way every workout and sneak, thereby improving your technique.
The problem with the "drop-down links" here is also solved by itself. During the exercise, the lagging muscular group will somehow develop its strength to the required level.
And one more big plus is that you can not think about GMW and OMV. You simply alternate "slow" and "fast" training, that is, with explosive exercise and at a slower pace.
In practice, training program for increasing strength using its own weight will look like this:
When you master the numbers in 60 and more pushups, 20 and more tightening and 100 and more squats in one approach, you can move to the development of more sophisticated exercises, such as, head down, raise with a coup.
Knowledge is power!
Dash replace for the sign of equality
What is the first thing I want to say about strength training? First of all, my friends, be prudent! After all, as in any other phenomenon, power techniques have two sides of the medal. As good and not very good.
I, of course, have no doubt that periods power training Need. Regardless of whether you are interested in sports achievements Or simply trace for ourselves, benefit from the power loads is meaningless. Undoubtedly at least that power periods will contribute to the improvement of your external view. For after moving from power loads to work "For Mass" you will literally "explode" in volumes, thanks to the workout of the nervous system and the improvement of neuromuscular efficiency.
Of course, it is not the main thing. Many things will depend on your strengths directly. And not only your sizes, but also a common training, the ability to hear your body and even self-esteem. But, despite the fact that the power regimes of classes is largely useful, in its pure form they still have to remain the lot of athletes. In sports, no such loads are not going anywhere, but from the point of view of recovery they are not needed. Training that improves the power indicators requires a certain refinement if we want to consider them part of Care of health.
Even many competing athletes begin to be extremely gently approaching the use of similar loads. In this regard, in this connection, Dima Podkhakin, who, in my century, has never walked "at once" in my century. Never! And believe me, he does not do this not only because all this for many years of classes have already founded. He is just a prudeman, nothing that an athlete.
However, power periods are an integral part training process Physical center preferring a gym.
No wonder they say that classes in the gym are "strength training." In any case, it is necessary to develop in any case, even if your working weight in the bench is lying during the power period, it is no more ninety kilogram. Therefore, learn how to do it properly, so that such an extreme method of training your body has not been fatal for you.
In short, enough accessories, let's go to the point. When your humble servant developed his power opportunitiesHe adhered to the next unemployed training program. I trained three times a week every other day, resting on the weekend and performing all three major power exercises in each workout - bench press, squats and becomes. Every day I dedicted a specific exercise, and the remaining two did in the hardest mode. The program looked like this:
Day 1 (Ranan Tract):
1. Hyperextension 2-3 x 15-20 (as a warm-up).
2. Ranged traction - 1x15, 1x12, 1x10, 1 x8, 1x6, 1 x4, 2x3, 1 x 1.
Range traction was performed on the principle of a conventional pyramid and, theoretically, the repeat mode could be any. I advise you in order to save health, start with a lot of repetitions, gradually getting to the right one. On the quantity that does not scare you, you should stop and go to the following exercises.
4. Squats with a barbell - 2-3 approaches by 10 repetitions with a weight that make up 60% of a one-time maximum.
Day 2 (Rods Lyzhima Lyzh):
1. Rods Lyzh -1x15, 1x12, 1x10, 1x8, 1x6, 1x4, 2x3, 1x1. Here the approach was the same as in the case of becoming a burden. The main thing is that it should not be forgotten, it is about the complete impossibility of muscle failure in the warm-up approaches. You must have one for a truly heavy set. Maximum two.
2. Squats with a barbell - 2-3 approaches by 10 repetitions with a weight that make up 60% of one-time maximum.
3. Range traction - 2-3 approaches by 10 repetitions with a weight that make up 60% of a one-time maximum.
4. Work for the power of grip and abdominal muscles.
Day 3 (squats with a barbell):
1. The extension of the legs is sitting in the simulator 3-4 x 12-15 (as a warm-up).
2. Squats with a barbell - 1 x 15, 1 x 12, 1 x 10, 1 x 8, 1 x 6, 1 x 4, 2x3, 1 x 1. The same mode as in all other heavy days of exercise.
3. The bench rods lying - 2-3 approaches by 10 repetitions with a weight that make up 60% of a one-time maximum.
4. Range traction - 2-3 approaches by 10 repetitions with a weight of 60% of one-time maximum.
5. Work for the power of grip and muscles of the abdomen.
Hyperextenia
Squats
As you can see, workouts were simple, but very heavy. As I said, Vladimir Turchinsky trains either hard or very hard. Perhaps you will not suit you, for example, because of the relatively low recovery rate. If, applying such a program, you will begin to feel broken and you will be tired too much, then try to train not every other day, but a little less often. For example, once every three days. After completing three workouts, relax a couple of days and start your microcycle again.
Freedom of creativity
Since the training program, even mine, is not a dogma, which is disputed forbidden, you can apply our own creativity to change something to some extent. God's sake!
The main thing is guided by the rules below. They will help you do not make mistakes and keep you on the right path.
1. Concentration on machinery
Keep in mind that strength training, with all the impossibility to concentrate on the working muscle, require more attention to the technique of the exercises performed, rather than workout volumetric. Heavy and complex basic exercises A mode of maximum and submaximal power can injure you over a fraction of a second and literally in a flat place. Therefore, do not allow chining, beatings and other uncleanness in the technique.
2. Workout
In no case do not ignore it! Even when I am filing two hundred seventy, I always started with an empty griff and moved to working weight very carefully. Remember, better recycling than not tolerance. Let in the first case training will passmaybe not as good as I would like. But in the second they can end once and for all.
Keep in mind, the warm-up for more than half a century is considered to be a Russian invention, so be patriotic and getting careful.
3. Power and recovery mode
Power training will require your body more time to rest. Just because a very serious load will be poured on your nervous system. Try to sleep more than you slept before, and not nervous in trifles. Also worth entering food. Despite the relatively small volume of strength training, your body will still need a large number of "fuel". Do not hold yourself on a hungry soldering, otherwise you will not develop strength.
4. Repeat mode
Be careful with maximum weights! Do not press, do not squat and do not pull "once" more often than one workout in two or three weeks.
As for becoming a traction, you can do without one-time repetitions. I recommend to you in all heavy sets of basic exercises at all stop on the figure 5 or 3. will be healthier.
5. Increased weight weight weight
Do not increase your working weight in any exercise more than ten percent in week. Better less. Hurry up - traumatologist mumble! In addition, do not expect that the increase in one-time repetition upon completion of the power period will exceed the same ten percent. Poster in the bench lying only five percent is a very good result.
6. Insurance
Be sure to ask an experienced person to insure you when performing basic exercises. The point is not that the huge weight can press you. The fact is that the rods from the racks and the transition to its original position without a partner is much more effortful than the most as a critical weight. The path of the assistant will take part of the load on itself, bringing the possibility of a stupid injury to not. In addition, with a partner you will not be afraid to go "for records", and this once again stimulates your power progress.
7. Caliper
Try not to use bandages and elbow, but when you are penetrated when you click or squat "once", use them necessary. Bandages on the knees will be a kind of additional bundles in knee jointthat will not allow injury to happen.
Just do not attempt with the help of calipers raise greater weight. They are needed for insurance, no more.
8. Duration of the power period
The development of any abilities should not devote more than 6-8 weeks. For better results After this period, relax and change the training mode.
10. Utility exercises
Application "Square" - a controversial question.
Someone "Square" recognizes only hanging pancakes on the bar, someone is trained in the same way as the rest on the volume.
I personally can advise you to apply some amount auxiliary exercisesbut in very limited quantities.
For example, after the main work in the bench press, you can make a wiring with dumbbells on inclined bench Or subside on biceps, but not more than 1-2 approaches. As well as in the main exercises, do not work in the "Square" before the failure and perform at least 8-10 repetitions.
11. Choosing "power" exercises
Theoretically, any exercise can be done by force. It is not worth limiting here. You can stay at any variant of the power triple. You can make frontal squats or dates on the inclined and be no less strong. I, for example, stalling in the Small, and not with free weight, and felt perfectly well. You can also deal with the Bag - you can do it in classic styleYou can at Sumo, you can ascend.
The choice is yours!
12. The definition of the regime
Once I was agreed with Franco Colombo, who believed that in the framework of one workout you can train everything. You can start with twenty repetitions, and in the final approach to do only four.
Thus, according to Franco, you pump up both relief and mass, and strength.
In part, he is right, training can be built and so. You can pump the base exercises in the power mode, then take dumbbells and make a wiring on 12 repetitions.
But this method is more suitable for the period of work on the volume of muscles. If you work for strength, hold the same repetition mode of the framework of one workout. Let the body adapt to them, surprise it will be later.
Right with breasts on an inclined bench
13. Method of intuitive training
It is very simple - you train, guided by internal sensations. If you feel that I recovered, - you go and train. If you do not feel, you sit at home. Why pass through yourself? Training still will not work at the level of the intensity that is needed. It happens, of course, in different ways. Sometimes before training it seems that the mountains will turn. Now, they say, how taught! No. Moral forces before the fig, but a little bit. In this case, it is worth switching to something else. It stopped the "ease" the usual priest - switch to frontal squats or bench legs. It works for me. For example, do not quiet for a long time. Think, I haven't registered for a long time, you have to shake. Baba, two hundred!
Wow, well, I am now mimping two hundred and fifty. No, wait. Mouse over a little later. On the next training We add, but also a little bit, and not at once two hundred fifty. So gradually add and add. As long as the feeling appears that now you will make everything you say. That's right!
14. Visualization
Use the power of the subconscious, and not just your muscles. Depending on the situation, your combat readiness will change. Try, for example, with the bench press to imagine that you are not a rod, you are trying to keep the axis of the truck, which falls on you. You can still be your favorite relatives imaginably decompose on the sides for a consideration effect. Or during the squats to imagine that you have no legs, and the metal farms of the raised crane. In general, try to feel that you are more rods, and not the opposite. It helps very well. That's just when you click you, do not think that the house falls on you. It seems too much, can and crush.
Hooms from the chest sitting (exercise for delta)
15. Method of one working approach
I recently worked so, I really liked it. I had about eight approaches on my back one in each exercise. Spin squeezed! At least in surprise. The method is good, significantly improves the power indicators, and the nerves do not overvolt. For a variety - the most.
16. Variability of training
The power and volume of muscles does not grow when getting used to the load. Therefore, do not follow the same method. Periodically change the utility and main exercises, as well as enter new sequences of their execution. You can also experiment with the number of approaches. Various from one to six.
17. Reasonable workout
Be minimalists. Do not like to be like a sample of 1985. Then I trained the breast here's such a complex: bench press horizontal bench, Pour on an inclined bench, bench with an amplitude barbell, wiring on inclined, wiring on the horizontal, crossover and push-ups on the bars. And it was only the beginning. Then - the remaining muscle groups. And so at that time many trained! Try to be modern and perform no more than six training exercises.
18. Hoom and a pause
Try after performing the main approaches of the press or squat to make a couple of sets of the same movements, but with a pause at the bottom point. Apply a small weight, about 60-80 percent relative to the worker. Everything is done very simple: omit the barbell on the chest and consider up to two. Then click. This method does not allow you to use the stretch effect of your muscles, which, with a relatively fast stretching, reflexively strive to cut. Stretching the muscles and frozers for a couple of seconds, the energy of this reflex simply goes into heat. Lives and squats with a pause - one of the most popular methods for increasing strength.
19. Lightweight and hard days
As I said, when working for power it makes no sense to drive yourself. Boldly delivered their workouts on lungs and heavy. If we talk about the power approach, then they should differ in the percentage of weight lifting. AT heavy days The working weight percentage should be higher, in the lungs - smaller. Plus, in light days you can easily facilitate exercises, replacing, for example, bench with free weight on the press in the mite, and do not work until the refusal.
20. Movement with limited amplitude
A very good method that allows you to work on the so-called "dead point" in the exercise or simply hold in hand or on the back is unusual heavy weight. In the first case, with a lighter weight, approaches are performed in the lower third of the amplitude of a particular movement. In the second case, on the contrary, all the work goes at the top point. It turns out all the well-known semi-traces and partial press. One refinement: this reception is suitable only for experienced and not afraid of athletes. Simple lovers should relate to him with caution.
21. Rush with chains
Exotic but effective reception. The vulture of the rods at both ends are tied by a heavy chain, the main part of which lies on the floor. And you chew with such a combined projectile.
The interest of this method is that the higher you raise the bar, the hardest it becomes. And on the contrary, as usual.
22. The principle of "Russian Pyramid"
"Russian Pyramid" Professor Yuri Uposhansky is the first in the history of sports are truly scientific techniques power trainingwhich guarantees records.
It represents a six-week training scheme and implies the fulfillment of the movement of interest twice a week.
It looks like this scheme as follows:
Week 1.
Week 2.
Week 3.
Week 4.
Week 5.
Everyone a real man It is obliged to be strong not only in spirit, but also the body, because we are by their nature defenders and breadcrumbs. Exercises with burdening as it is impossible to better suit for the development of not only the strength of the muscles, but also the forces of the Spirit. Overcoming large weights We train not only muscles, but also village qualities. The provided below will help himself be stronger in every sense of this word.
This is based on a system of workouts known as 5x5. This training system perfectly proven itself and enjoys great popularity not only among the athletes of security forces, but also by bodybuilders. After all, the increase in muscle strength is an impetus for the subsequent increase in their mass. That is why all experimental bodybuilders practice not only mass climbing, but also the strength cycles. Especially important to develop muscular power Naturals, as an increase in working-up working scales is the only way to progress in terms of muscle buildup.
So let's go directly to our workout program for strength. As mentioned above, we will train on the 5x5 system. What is this system? Everything is quite simple, and all ingenious is simple. You will have to work in training to perform basic basic exercises in 5x5 mode, that is, 5 approaches of 5 repetitions. Such a training system is extremely effective for the development of muscle strength. Moreover, the increase in working scales will make you not only stronger, but more. This is confirmed by experience not one generation of athletes. With this program you are guaranteed to break through the stagnation and go to a new level.
Monday - back, biceps
1. Tightening with burden 5x5
2. Range rod with a bar of 5x5
3. Rod rod in the slope 5x5
4. Lifting the rod for biceps 3x5
5. Lifting legs in Visa 3 per maximum
Wednesday - breasts, triceps
1. Rods Lying 5x5
2. Handicate of dumbbells on an inclined bench 5x5
3. Pressing on the bars with weight 5x5
4. Hour a narrow grip of 3x5
Friday - Legs, Shoulders
1. Cap with a bar of 5x5
2. Half foot in the simulator 5x5
3. Rods are standing 5x5
4. Rod rod to breasts wide grab 5x5
Program for strength: Notes
Before each training is carefully. Be sure to perform several warm-up approaches, gradually increasing weight on the rod to prepare muscles and joints to hard work.
Every week gradually increase the working weights by 2.5-5 kg. However, in the first week, start with small scales (approximately 60-70% of the maximum). It will give the opportunity to organize further relax in light training and gain strength to reach a new level. After 8-10 weeks with the help of this training program, you are guaranteed to increase your weight weights by about 10-15 kg.
Do not forget O. proper nutrition. During the period intensive training Increase the calorie content of your diet, rest more and back at least 8-10 hours a day. I think this is understandable. I wish good luck, comrades!
This training program for increasing force in basic exercises, suitable for those athletes that are regularly engaged in the gym for more than 4 years, as well as for all those athletes who cannot overcome stagnation in power indicators Rods are lying, squats with a barbell and stale.
For bodybuilding, it is not very suitable, although you can easily finish the training program for your needs, and use it to prepare for bodybuilding competitions.
As you understood, we are talking about a program to increase strength, that is, in a pawerlifer format, following the growth of power, your muscle mass It will also begin to grow, naturally, before what is a certain value, which is determined by genetically.
Our task, on this, advanced, training stage, to work out, survive completely all your genetic potential , reach this condition, in which no workouts can no longer stimulate the growth of force and muscle mass. Having reached such a state, you can use more with great success to increase the results if you have a desire to become a real professional bodybuilder / Powerlifter / Silovik.
Microperiodization, competent combination of light, medium and heavy workouts, here is the key to success, to an increase in force and muscle mass, with full restoration and proper nutrition in the exercise in the gym.
Consider one of the prominent training systems for Powerlifting, under the auspices Surovtsky And his way to strength. We pay attention, the program can be rebuilt and under bodybuilding, reducing the working weight, and increasing the number of repetitions, as well as entering additional auxiliary (insulating) exercises, to your taste. The main thing is to understand the algorithm for the correct preparation and planning of training.
We can safely say that this program really works, already hundreds of athletes apply it in their power preparation, To increase the result in basic exercises (, and).
Heavy deadlift If you have not tried to train on it, you will definitely check its effectiveness on yourself, you will not regret, because to develop this program, Askold spent more than a dozen years of experiments, over his lifhera students.
Once again, we emphasize that this program is suitable for experienced athletes and professionalswho want to increase their strengths in basic exercises.
Go!
Training program to increase the press lying
Before each working approach, which is specified in the table is performed refinery: 30x8, 45x6, 60x6, 70x5, 80x4, 84x3, 88x3. The first digit% of the working weight, the second repetition.
Part 1 - how to increase power in the bench press
| login | |||||||||||
| No. Tren | 92% | 96% | 100% | 92% | 90% | 88% | 86% | 84% | 82% | 80% | 100% |
| 1 | 2x4. | 2x2 | |||||||||
| 2 | 2 | 2 | 2x5 | 2x2 | 3x2 | ||||||
| 3 | 3 | 2x6 | 2x3 | ||||||||
| 4 | 2 | 1 | 1 | 2x3 | 2x3 | 3x3 | |||||
| 5 | 3 | 2x4. | 3x3 | ||||||||
| 6 | 2 | 2 | 2x5 | 3x3 | |||||||
| 7 | 2 | 2 | 1 | 2x3 | 2x2 | 3x4. | |||||
| 8 | 3 | 2 | 2x4. | 2x3 | |||||||
| 9 | 3 | 2 | 1 | 2x3 | 3x3 | ||||||
| 10 | 3 | 2 | 1 | 2x3 | 2x2 | 3x5 |
11. 30% x10; 45% x8; 60% x6; 70% x3x5
12. 36% x8; 54% x6; 68% x5; 76% x4% 84% x3; 92% x2; 100% x1, penetration
Maximum raised weight in training, or at competitions are taken for 100%, dozhmy Performed from the stand 10-12 cm, the last weight of the workout is performed with a pause of 2-3 seconds.
Rods lying in the gym The utility exercises should not be similar to the main, never make them before failure. To avoid overraen muscle, Make them in your pleasure, with a reserve for 2-3 repeat. The subsurface is performed primarily to strengthen the ligaments, and then the muscle swap.
The rest between the training of the chest muscles is 1-2 days, depending on the individual reducibility of the body after the power loads in the gym.
Having finished performing the first training system to increase the center of the rods lying, go to the second part.
Part 2 - how to increase the power in the bench press
| 36% | 54% | 68% | 76% | 80% | 84% | 88% | 92% | 88% | |
| 1 | 8 | 6 | 6 | 5 | 4 | 3 | 3 | 2x2 | 2x3 |
| 2 | 8 | 6 | 6 | 5 | 4 | 3 | 4x3 | ||
| 3 | 8 | 6 | 6 | 5 | 4 | 5x5 | |||
| 4 | 8 | 6 | 6 | 5 | 4 | 3 | 3 | 3x3 | 3x3 |
| 5 | 8 | 6 | 6 | 5 | 4 | 3 | 3x3 | ||
| 6 | 8 | 6 | 5 | 4 | 3 | 3 | penetration |
On average if you never engaged in this training programAnd you will be gone lying from 120-140 kg, then the gain will be about 5-10 kg.
The more your codes are lying, the harder to add in force, especially without the use of steroids.
Training program for brave and squats
8 microcycles, 14 days each, as a result, it turns out 4 workouts per week, or 3, then the last two to unite. Three or four workouts per week is a convention, if you feel that your muscles hurt, to the end did not pass a recovery, then it is better to rest 1-2 days, especially this is true when you come to heavy working approaches.
| 1 | 2 | 3 | 4 | 5 | 6 | 7 | 8 | 9 | 10 | 11 | 12 | 13 | 14 | |
| PS + J. | F + TM. | J. | PB | F + TS. | PM + J. | TB | J. | |||||||
| 1 | 74 | 52 | 88 | 74 | 52 | 88 | ||||||||
| 2 | 76 | 54 | 100 | 76 | 54 | 100 | ||||||||
| 3 | 78 | 56 | 90 | 78 | 56 | 90 | ||||||||
| 4 | 80 | 58 | M. | 80 | 58 | M. | ||||||||
| 5 | 82 | 60 | 92 | 82 | 60 | 92 | ||||||||
| 6 | 84 | 62 | 102 | 84 | 62 | 102 | ||||||||
| 7 | 86 | 64 | 94 | 86 | 64 | 94 | ||||||||
| 8 | 88 | 66 | M. | 88 | 66 | M. |
Use the system is very simple:
- PM, TM - 3x5
- PS, TC - 3x3
- PB, TB - 3x1
- 100, 102% - 2x1
- M - penette
The first digit approaches, the second repetition.
The above-mentioned two training programs are made for security forces, but you can easily adjust it under bodybuilding, knowing the features of the pump pump.
Squat with a barbell on the shoulders in the gym Sports nutrition to increase strength
Any specialized, magic additives to increase the power indicators does not exist. In addition, of course, anabolics (for example,), which, if their improper application, can simply destroy health, and the athlete will finish their career.
Therefore, if you are not professional sportsmanwho does not threaten sports highest achievementsWhere people earn a huge amount of money, find sponsors, forget about, concentrate your attention on sports nutrition, with the proper use of which, you can significantly increase the athlet strength.
It is important to understand that the additive itself is useless, it is necessary in the complex with power exercise Apply it, then the muscles will respond to the load, increasing strength.
Creatine
The most important additive to increase strength - creatine (nitrogen-containing carboxylic acid), it is she who plays a huge role in the energy exchange when it comes to anaerobic The form of training.
Accumulating, mainly in the muscles, creatine, accumulates energy, firing high indicators of explosive force at competitions or in training.
With a lack of creatine in the body, athlete power will inevitably fall. Therefore, if you regularly do in the gym, and strive to increase strength, creatine-containing additives, should be No. 1 in your purse sports nutrition.
Reception of creatine monohydrate Other additives for the growth of power indicators
As already mentioned, creatine is an indispensable additive that the athlete must take, engaged in power exercises. However, with a lack of trace elements, protein, fatty acids, will non-helpDespite the wealth of creatine. As you can see, everything is interconnected, it is impossible, something to remove one, and hope for high result In power exercises.
Connect into your diet, as well, such important additives as:
- fatty acid
- quality protein
- BCAA amino acids
This one is minimal set, athlete SilovikaThat should always stand on the shelf at home or in the locker in the locker room.
Also do not forget to eat more fruit and vegetableswhich contain natural and, so necessary for the body, with elevated physical exertion.
Success, both in Powerlifting, and in bodybuilding depends not only on person, but also from genetic predisposition to that or in a different sport. No one, no secret to achieve large success, athlete needs to hardly train long time And believe in your strength, do not forget these simple things, and then you will achieve a lot, not only in sports, but also in life.