Strength training plan for bodybuilding. Types of strength training

Sergey Leonov

In this system strength exercises each exercise is based on the fact that the force of your movement, at the widest point of the amplitude (thin arrow), opposes the oncoming force of your own resistance (thick arrow), which fundamentally distinguishes it from the Anokhin and Charles Atlas system. My system of strength development is much closer to systems with artificial weights. Here are the same presses, pulls and dilutions, but the role of simulators and athletic equipment is played by strong stops of your own arms and legs.

When doing the exercises below, strength development fully contract the muscle being trained. Movements should be full-range, and the load is uniform in all areas of movement. Exercises are performed at the same pace as exercises with artificial weights. Be sure to achieve the effect of "pumping" (if after the first approach it does not appear, you should increase the load).

1. Bent knee press forward. For all plots pectoral muscles. Initial position: Sit on a chair, bench, or on your knees and buttocks. Grab your knees with your hands. Knees together, elbows pressed to the sides. Lean forward as far as you can and tighten your chest muscles (1a). Execution: resisting the body, unbend your arms. Push off from the knees, directing the strength of the hands forward (1b). In the final phase, without relieving tension from the chest muscles, bring your shoulders inward and down, ensuring maximum contraction of the pectoral muscles (1c). In terms of functionality, the exercise is similar to the bench press from the chest from a prone position. 5 sets of 10 reps each.

2. Reducing the knees with straightened arms. For the outer sections of the middle bundles of the pectoral muscles. Initial position: sit on a bench with your knees extended to the sides. The back and arms are straight. Grasp the outer parts of the knees with brushes (2a). Execution: without bending your arms, bring your knees together, overcoming their resistance (2b) 5 sets of 10 reps

3. Tilt the head forward with the resistance of the palms. For the anterior muscles of the neck. Initial position: tilt your neck as far back as possible. Rest the bases of the palms on the forehead in front, elbows pointing forward (For). Execution: overcoming the resistance of the hands, tilt the neck to the limit forward (36). 3 sets of 10 reps.

4. Tilt the head back with the resistance of the brushes linked into a "lock". For muscles rear surface neck. Initial position: tilt your head as far forward as possible. Grasp the crown of the head with the hands clasped in a "lock", the elbows are pubescent (4a). Execution: overcoming the resistance of the hands, tilt your head back to the limit (4b). 3 sets of 10 reps.

5. Raising the outward elbow from the front. For the anterior bundle of the deltoid muscle. Initial position: stand straight, arms bent at the elbows at an angle of 90 degrees and lowered. Forearm right hand directed inward. The left hand presses on the right elbow from above (5a). Execution: overcoming the resistance of the left hand, raise the right elbow to the limit up (5b). Do the same exercise with the other shoulder. 5 sets for each shoulder, 10 reps each.

6. Raising the elbow pointing back from the side with resistance from above. For the middle bundle of the deltoid muscle. Initial position: both shoulders are lowered, arms are bent at the elbows. The upper part of the right hand is located along the side line of the body. With the left hand, press on the right elbow from above, creating resistance (6a), Execution: overcoming the resistance of the palms, raise the right elbow from the side up to the limit (6b). Do the same for the other shoulder. 5 approaches. 10 reps each.

7. Bending the arm with the palm up. For biceps. Initial position: The right arm is fully extended, palm up. With the base of the palm of the left hand, rest against the base of the palm of the right (7a). Execution: overcoming the resistance of the left hand, completely bend the right elbow (7b). Do the same for the other hand. 5 approaches. 10 reps each.

8. Bench press with arm extension from a sitting position. For triceps. Initial position: sit on a bench or chair, lean forward as much as possible bending your arms at the elbows. Colonize together. Place your fists on the upper parts and push down (8a). Execution: overcoming resistance. body, fully unbend your arms at the elbows (8b). 5 sets of 10 reps.

9. Knee extension from a supine position. For the muscles of the anterior thigh. Initial position: Lying on your back, bend your knees. The knees are brought together and directed upwards. Put the heel of the left foot on the instep of the right foot (9a). Execution: overcoming the resistance of the left leg, unbend the right leg to the limit (9b). Do the same with the other leg. 5 approaches. 10 reps each.

10. Lifting the feet up with the resistance of the hands. For the muscles of the anterior surface of the lower leg. Initial position: sitting, the feet fully rest on the entire sole, rest the bases of the palms on the bases of the toes from above (10a). Execution: overcoming the resistance of the palms, raise the toes of the legs up (10b). 5 sets, 10 reps each.

11. Bending the fist inward. For the muscles of the inner surface of the forearm. Initial position: the forearm is trained both on weight and with support on the thigh or side. The right hand is clenched into a fist, palm up. The wrist is bent outward to the limit. With the base of the palm of your left hand, rest against the bases of the second phalanges of the right fist (11a). Execution: overcoming the resistance of the left hand, bend the right at the wrist. Only the fist moves - strictly inward to the limit (11b). Do the same exercise for the other forearm. 5 sets, 10 reps each.

Reading time: 28 min

If you have dumbbells of different weights available, then you can work on the muscles even at home.

We offer you an effective strength training plan for girls at home + a ready-made selection of exercises, thanks to which you can change the quality of the body, making it elastic and embossed.

Rules for strength training at home

Why do girls need strength training:

• for muscle tone and getting rid of sagging body
• For round buttocks and getting rid of cellulite
• for strong back muscles and a healthy spine
• to speed up metabolism muscle burns more calories at rest than fat)

1. To do strength training at home, you will need dumbbells. It is desirable to have a set of dumbbells of different weights or collapsible dumbbells. For example, for small muscle groups (triceps, biceps, delts) you need more a light weight dumbbells, for large muscle groups (chest, back, legs)- heavier weight. In addition, gradually you will need b O More weight dumbbells for progress in training.

2. What dumbbell weight should I use? It depends on your goals. If you want to tone your muscles a little and tighten your body, then you can use a small weight of dumbbells (2-5 kg). If you want to seriously work on the relief or build muscle mass, then you need to take more dumbbell weight (5-20 kg).

3. If you have small dumbbells, then you can do exercises with b O more reps (15-20 reps). In this case, work is underway on a slight muscle tone, body strengthening and fat burning. If you have heavy dumbbells and you want to work on muscle relief in a quality way, then do not a large number of reps (10-12 reps) with maximum weight: so that the last rep in the approach is performed at maximum effort.

4. Perform each exercise in 3-5 sets, rest 30-60 seconds between sets. Rest 2-3 minutes between exercises.

5. If you do not have dumbbells or are not able to purchase them, then you can use rubber equipment to perform strength exercises. At the same time, you can purchase very compact and inexpensive equipment, for example:

Even if you have the necessary set of dumbbells, this inventory can be useful for additional load.

6. If you are just starting to train or have little experience in exercising, we recommend that you first look at these articles:

• Workout for beginners: a selection of exercises + a ready-made plan
• Workout at home for girls: ready-made exercise plan for the whole body

7. Strength training should be done 3-4 times a week for 40-60 minutes. It is enough to train one muscle group 1-2 times a week. The detailed plan is shown below.

8. Be sure to warm up before your workout and stretch after your workout:

During stretching, pay special attention to the muscles being trained. good stretch after training, it helps to increase the range of motion, increase the efficiency of the lesson, avoid enslaved muscles and injuries. A good warm-up before training will better prepare your body for exercise and avoid injury.

9. If you want to not only tone your muscles, but also speed up the fat burning process, then be sure to include cardio training in your workout plan. It could be running fast walk, tabata workouts, exercises on a stationary bike or ellipsoid. It is enough to perform cardio 60-90 minutes a week (for example, 2 times a week for 30-45 minutes or 4 times a week for 15-20 minutes). Be sure to check out:

10. Always do strength training in sneakers to avoid joint problems and varicose veins. Wear comfortable clothing made from natural materials. When varicose veins veins, you can use compression stockings.

11. Without a change in nutrition, you cannot improve the body even with regular training, so we recommend that you start counting calories. If you want to lose weight, you need to eat in a calorie deficit. If you want to gain muscle mass, you need to eat in a calorie surplus and have enough protein. If you want to maintain weight and tighten the body, then select the "weight support" option.

Strength training plan for girls at home

If you want to tone your body or build muscle mass, we recommend doing strength training at home 3-4 times a week. Split workouts are considered the most effective, in accordance with which you will train different groups muscles as follows:

• Back + biceps ("pulling" muscles). During exercises on the back, the biceps of the arms are also involved, so it is logical to perform these muscle groups together. To these, you can add exercises for the press, if time permits.
• chest + triceps ("pushing" muscles). During chest exercises, the triceps are included in the work, so these two muscle groups are most often trained together. Also on this day, you can additionally work on the deltoid muscles (shoulders), as they also receive a load during triceps exercises.
• Legs (this includes gluteal muscles) . Usually there is a separate day for the legs, but you can also train on this day deltoid muscles(shoulders) or press. If you need additional emphasis on the hips or buttocks, you can train the legs 2 times a week.
• Shoulders (deltoids). On the shoulders, you can allocate a separate day (adding exercises to the press to them). But most often, girls add exercises on the shoulders to the muscles of the legs or the muscles of the chest and triceps.
• Press (muscle corset) . It makes no sense to allocate a separate day for the abdominal muscles. You can train them at the end of each session for 5-10 minutes, or add a full set of exercises on the least loaded training day.

Based on this principle and the number of training days per week, you can choose one of several training options. Below is a strength training plan for girls and exercises with dumbbells.

Strength training 3 times a week

Option 1:

• Day 2: Legs + Shoulders + Abs
• Day 3: Chest and Triceps + Abs

In this case, the workout will end with a short segment for the press for 5-10 minutes.

Option 2:

• Day 1: Back & Biceps + Abs
• Day 2: Legs
• Day 3: Chest and Triceps + Shoulders

Since the legs are often problem area for girls, you can allocate a separate day only for the hips and buttocks, and exercises for upper part distribute the body over 2 days.

Strength training 4 times a week

Option 1:

• Day 1: Back and biceps
• Day 2: Legs
• Day 3: Chest and Triceps
• Day 4: Shoulders + Abs

Option 2:

• Day 1: Back and biceps
• Day 2: Legs + Shoulders
• Day 3: Chest and Triceps
• Day 4: Legs + Abs

The second option is suitable for those who want to work more intensively on the formation of elastic hips and buttocks.

Strength training 5 times a week

Option 1:

• Day 1: Back and biceps
• Day 2: Legs + Abs
• Day 3: Chest and Triceps
• Day 4: Shoulders + Abs
• Day 5: Legs

Option 2:

• Day 1: Legs + Abs
• Day 2: Back and biceps
• Day 3: Legs + Abs
• Day 4: Chest and Triceps + Shoulders
• Day 5: Legs + Abs

The second option is suitable for those who want to work more intensively on the formation of elastic hips and buttocks.

Strength exercises for girls at home

We offer you a ready-made selection of strength exercises for girls at home for all muscle groups. The article lists the number of repetitions, but you can increase them if you are training with a small weight of dumbbells. Rest between sets 30-60 seconds, between exercises 2-3 minutes. If it’s hard for you to do some strength exercises with dumbbells (for example, for legs), then you can train without dumbbells for the first time.

The numbers 5 x 10-12 mean 5 sets of 10-12 reps.

Chest and triceps exercises

(3 x 8-10)

Or push-ups from the knees:

(4 x 10-12)

If you don't have a platform or bench, you can connect two stools or chairs. If there is no suitable furniture, you can perform it on the floor.

(4 x 10-12)

(3 x 10-12)

(5 x 10-12)

(4 x 10-12)

Back and bicep exercises

(5 x 10-12)

(5 x 10-12)

3. Dumbbell row with one hand (4 x 10-12 per hand)

(5 x 10-12)

Or Biceps curl with change of hand (5 x 10-12)

(5 x 10-12)

If you have a horizontal bar, then start training your back and biceps with pull-ups. Even if you don’t know how to pull up and have never done it before, be sure to check out our article with step by step instructions for pull-ups:

Shoulder exercises (deltoids)

If you train the shoulders along with the chest and triceps, or simply don’t want to train this muscle group especially hard, then leave only exercises # 1,3,4 or reduce the number of sets.

(4 x 10-12)

(4 x 10-12)

(4 x 10-12)

4. Lifting dumbbells to the chest (4 x 10-12)

(4 x 10-12)

Exercises for the legs and buttocks

We offer you 2 selections of strength exercises for the legs: a simpler version and a more complex one. You can choose only one option according to your level of training, or you can mix the exercises at your discretion or alternate both options on different days.

Option 1 for beginners:

(5 x 10-12)

(4 x 10-12 per leg)

(4 x 10-12 per leg)

(4 x 10-12 per leg)

(4 x 10-12 per leg)

Option 2 for advanced:

(5 x 10-12)

2. Forward lunges (4 x 10-12 per leg)

- This training plan in powerlifting for intermediate and high levels training, which in order to overcome the "plateau" and further progression of loads, it is necessary to include cycling in the training plan. Strength training involves adherence to the regime, first of all, sleep and nutrition, and secondly, a good attitude to training, that is, you need to “kill yourself” in training, but approach everything wisely, because the restorative abilities of all people are different. This is especially true for athletes of an average level of training, because their adaptive mechanisms are not yet as prepared as the adaptive mechanisms of advanced security officials, and therefore, a cycle that develops the endurance of an athlete should also be included in the annual training plan. so that the powerlifter can increase his KPSh (number of barbell lifts).

Strength training for beginners "pump" and "lifters" does not need to be cycled, because the body has time to adapt to the load that you give it, and therefore, we recommend using strength training in the classic style 5 to 5 with a gradual linear progression of loads . When you reach the maximum in competitive movements, you will need to switch to a program of power cycles, which will allow you to progress further. It is important to note that the program does not involve the use anabolic steroids, although, using "vitamins", you, of course, will progress much faster. Really, really important rules strength training are: warm-up, hitch, stretching, competent prioritization and selection of suitable auxiliary exercises.

Warm up before strength training

We have already written a whole detailed article about the importance of preparing ligaments, joints and muscles for training, which you can find, but now I would like to pay attention to the strength warm-up. What does it mean? Strength warm-up- This is a warm-up with a barbell or dumbbells, involving a gradual increase in weight on the projectile and acceleration of the movements performed. The number of warm-up sets before strength training depends on the athlete's fitness level, since the higher the training weight, the more steps you need to take before reaching your working weight.

You should always start the warm-up with an empty neck and 20-30 repetitions at a slow pace so that the synovial fluid that lubricates the joints has time to stand out. After the first warm-up approach 2-5 more approaches follow with a gradual progression of loads and a decrease in the number of repetitions. The athlete must complete the first approach for 10 repetitions with 40% of the working weight, the 3rd approach with 50% of the working weight for 8 repetitions, 4 for 5 repetitions with 60% and 5 - 75% for 4 repetitions. If the weight is really significant, then you can perform 2 more sets of 3 repetitions with 85% of the working weight. A warm-up should be performed before each basic exercise, and before all the others, a shortened version should be performed in two or three approaches.

Cool down and stretch after strength training

The cool-down involves performing a general dynamic warm-up again at the end of a strength workout to loosen the muscles, ligaments, and joints. A good solution would be to include training process cardio, when at the end of the training an athlete spins a bicycle for 20 minutes, jumps on a rope or does some other activity within a heart rate of 120-150 beats per minute. By the way, such a hitch will help the liver to utilize lactic acid, which will significantly speed up post-workout recovery. Other important point is heart training, since excessive loads can lead to myocardial infarction, which, of course, must be avoided at all costs!

Stretching can be used in different ways, moreover, it is desirable to stretch not only after or during training, you can also do stretching on non-training days. Strength training puts undue stress on your ligaments and joints, so if you stretch too hard at the end of your workout, you could get injured. On the other hand, the muscles and ligaments are hot after the training, so they are easier to stretch, it’s a sin not to use it, you just don’t need to abuse it! Progress in stretching on non-training days, but be sure to warm up before stretching so that the muscles, ligaments and joints are warm. Stretching will also help you recover faster between workouts.

Priorities in power cycles

Priority selection is very an important factor designing a training program, since the athlete must decide which competitive movement he wants to prioritize, as well as what goal he pursues. The ultimate goal in powerlifting, of course, is to increase the amount in competitive movements, but there are periods of work on intensity, there are periods of work on endurance, set muscle mass, you can actively work to increase the results in the bench press, squat or deadlift. Both the strength training itself and the selection of auxiliary exercises will depend on the prioritization.

In this case, we are talking about general strength training, which implies more or less even development of all competitive movements. However, the deadlift is performed only once per microcycle, while the squat and bench press are performed 2 times. The bottom line is that deadlift too hard exercise, so it makes no sense to perform it more often, because the athlete will simply drive himself into overtraining, because even during intensive study of strength in the deadlift, in full amplitude, the exercise is performed only once per microcycle. At the same time, as for auxiliary exercises, there are a lot of them for the back extensor in the program we offer.

utility room for strength training

Assistance is all non-competitive exercises that are performed to additionally load the muscles and work out those parts of them that receive less load in basic movements. The utility room makes it possible to level weak points and avoid injuries to the ligaments, joints and muscles, since developed stabilizers are able to take on the load at critical moments. You can perform auxiliary exercises directly during strength training, or at another time. Professional athletes train in the morning and in the evening, or on one day they do the base, and on the second utility room. For what? The fact is that the duration of the training should not exceed 60 minutes, because in 60 minutes the level of testosterone drops and a large amount of cortisol is produced, which makes the training pointless.

It is also worth noting that it can be difficult to perform support directly during hard training, also because the athlete after the base is no longer capable of anything. What to do? Amateurs tend to do 1-2 accessory exercises at the end of a workout, or none at all. You can train 4 times a week, dedicating one workout for the utility, in general, it's up to you, just like choosing utility exercises, since this program is not for beginners, you can become a master of sports with it, so prioritize! If you want results in a strength sport, train more, keep a regimen, eat right, give up bad habits, do everything to achieve a goal, or don’t set it for yourself.

Strength training program

Strength program options:

Option number 1

Notes* the program is suitable for athletes of an average level of training; auxiliary exercises can be performed 2 times a week on Tuesday and Thursday, or include 2 auxiliary exercises at the end of each workout.

Option number 2

Notes* the program is designed to level the backlog in the bench press; auxiliary exercises can be performed 2 times a week on Tuesday and Thursday, or include 2 auxiliary exercises at the end of each workout.

Option number 3

Notes* this strength program designed for experienced powerlifters who have developed adaptive abilities, because although the volume of training in 1 training session decreases, the weekly training volume increases significantly; support can be done on light training days.

Load distribution during a macrocycle

The macrocycle lasts 9-12 weeks; working weight during training depends on the stage of the macrocycle; "light" exercises involve the use of 65% of the working weight. Rest between sets is 3-5 minutes, in the bench press - 3, in the deadlift and squat - 5. The number of repetitions in the approach in a simple cycle is 5 to 5, in a complicated one it depends on the phase of the cycle. You need to calculate the weight on the projectile based on the desired result at the end of the cycle, which should be + 5-10%.

Simple 10 week cycle

1 week - 80%
2 weeks - 85%
3 week - 87.5%
4 weeks - 90%
5 week - 92.5%
6 week - 95%
Week 7 - 97.5%
8 week - 100%
9 week - 102.5%
10 week - 105%

Note* when the cycle ends, if you feel that you can progress further, then try to reach 110% in 2-3 weeks, then add 5% to the maximum result and start the cycle again.

Complicated 10 week cycle

1 part cycle - the number of repetitions 5 to 5
1 week - 80%
2 weeks - 85%
3 week - 90%
4 week - 92.5%
2nd part of the cycle - go to "4po4"
5 week - 97.5%
6 week - 100%
Week 7 - 102.5%
3rd part of the cycle - go to "6? 4? 2? 1"
8 week - 110%
9 week - 115%
10 week - 120%

Note* in part 3 of the cycle, the athlete performs 6 reps with 90% of his initial working weight, 4 reps with 100%, 2 with 105% and 1 rep with 110/115/120% depending on the week of the cycle. When the macrocycle ends, add 5% to initial weight and repeat it again.

The concept of strength bodybuilding, which combines two key areas in strength training, took half the name from the word "bodybuilding" (goal - beautiful body) and half of “powerlifting” (goal - big weights) - “powerlifting” (goals are both a beautiful body and large weights).

Powerbuilding - two goals in one word

Frankly, longtime readers of Zozhnik and everyone who understands the essence will rightly object that, firstly, the goals are opposite, and secondly, they are achieved primarily through nutrition. One day, the powerbuilder will have to choose between gaining weight and strength, or going on a calorie-deficient diet to reduce body fat.

various goals, different kinds training, different ideas about ideals: for professional athletes Obviously, a choice must be made. But amateurs often do not want to just look good, just as they do not want to just be strong. They would rather look good, have a toned and muscular body with a low percentage of body fat, and at the same time be able to lift heavy weights. With minor compromises for both purposes, this is certainly possible.

You will have to learn the principles of nutrition for maintaining the relief from other texts on Zozhnik, in front of you is the concept of strength training in the powerbuilding style.

Concept by Philipp Rauscher

We want to warn you right away that the training concept described below is not suitable for beginners. You must already have experience in power sports(at least six months, and better - a year). Starting the described training program, you should be able to perform exercises with correct technique and have a certain power base. For beginners, there are other training programs.

There are many powerbuilding concepts, but German fitness trainer Philipp Rauscher developed his own, which contains three main principles:

• Heavy intensive training with basic exercises,
• High training volume
• Sufficient frequency of training.

From these 3 principles come the following success factors, which, according to Philippe Rauscher, will turn you into a strong and muscular athlete:

1. Powerlifting

The first success factor is powerlifting. We should focus on getting stronger in the basic lifts (bench press, squat, deadlift). In this we will be helped by the notorious Jim Wendler 5/3/1 system . .

1. High frequency training

You need to train often. However, 3 times a week is also a fairly high (or rather, optimal) frequency for a natural athlete. With this frequency, we will be able to optimally use the anabolic reactions of the body and achieve high tonnage.

Tonnage refers to the amount of weight lifted per training cycle. The weight lifted multiplied by the volume (number of repetitions) is the training tonnage.

The higher the training tonnage and training volume, the better. However, you need to find the optimal amount of training, so as not to burn out after 2 weeks of training and not get overtrained.

1. Myoreps

Myoreps – this is a kind of clustering technique that is used to increase training volume, but at the same time does not overload nervous system.

With high-volume training, it is the central nervous system that is loaded, so you need to train often and volumetrically, but at the same time try not to harm the central nervous system as much as possible. For each subsequent workout, you need to come fresh and full of energy.

Training plan

Philippe warns: training will be hard.

However, one who immediately wants to jump into cold water and immediately begins to train hard - he will be defeated.

It is very important to gradually increase the volume and intensity of training. So please stick to your training plan completely.

The training plan is based on the principle of training the whole body at a time (fullbody). Each workout consists of pulling and pushing movements on the upper body and each day will be devoted to a specific basic exercise:

Monday: squat day

Tuesday: bench press day

Friday: deadlift day

These exercises are always performed at the very beginning of the workout according to the following scheme:

• Week 1:

3x70% (from the maximum for 5 reps - that is, 5RM),

3х90% + Myoreps,

2 heavy singles (single rep)

• Week 2:

5х85% + Myoreps

• Week 3:

1х95% + Myoreps

• Week 4:

How to make Myoreps

In the framework of the last approach, one always executes myoreps. This means that after the last set with the required number of repetitions is performed, it is necessary to rest for 15-30 seconds.

Then we do 3 repetitions and again put the barbell on the racks and rest for another 15-30 seconds. Then again 3 repetitions and again a short rest. We do all this until we can complete 3 repetitions. Only then is the last approach considered complete.

Take for example the bench press exercise from week 1 and assume that our 5 rep max is 100kg. Then the workout will look like this:

• 3x70kg
• 3x80kg
• 3x90kg + 3+3+3+3+2 (Myoreps)
• 1x92.5kg
• 1x95kg

In this case, the athlete completed 5 cluster approaches and in the 5th approach he could not complete the planned 3 repetitions, but did only two. Thus, the approach was completed. Philip believes that in this case there is no work to failure, which overloads the central nervous system and increases recovery time.

If you feel that you are no longer able to do the third repetition, then it is better to stop the approach.

Then the bench press is performed in metabolic style. Jim Wendler calls it "boring but big" (boring but big). The bench press is done for 5 sets of 10 reps each with 50% of our 5RM. So if your 5RM max is 100kg, then your workout would look like this:

• 3x70kg
• 3x80kg
• 3x90kg + 3+3+3+3+2 (Myoreps)
• 1x92.5kg
• 1x95kg
• Every minute 5 approaches for 10 times with a weight of 50 kg.

Here, too, muscle failure cannot be tolerated. Those who, on the 7th repetition in the 3rd approach, understand that they can no longer press, put the barbell on the racks, rest and from the next minute do it further, maybe even with less weight.

“Storage room”

So the first exercise training day completed. Then we do the “assistance”, which can consist of pushing and pulling exercises for the upper body, and exercises for the whole body.

You are free to choose exercises for the support, here are examples of support exercises:

Full body exercises:

• Front Squats
• Overhead Squat
• Romanian draft
• Shoulder lunges

Pulling exercises:

• Pull-ups in various options (wide, narrow, medium grip, etc.)
• Bent over row
• Incline dumbbell row
• Top block pull
• T-bar pull
• Traction of the lower block to the belt while sitting

Pushing exercises:

• Bench presses in various versions (dumbbells, barbell, straight, incline bench etc.)
• bars
• T-bar pull
• Seated Barbell Press
• Seated Dumbbell Press

Sample training plan

According to all the principles, a training plan for a week might look like this:

Monday:

• 5/3/1 squats + 5x10 “metabolic” squats(according to the scheme as described above),
• Bent over row (upper body pull)
• Incline Dumbbell Press (Upper Body Push)

Wednesday:

• 5/3/1 bench press + 5x10 Metabolic Style Bench Press(as described above)
• Lunges with a barbell on the shoulders (exercise for the whole body),
• Pull-ups with a wide grip (pulling exercise on the upper body).

Friday:

• 5/3/1 deadlift + 5x10 metabolic style deadlift,
• Bars (pushing exercise on the upper body),
• Dumbbell row with one hand (pulling exercise for the upper body).

Comments on the program

In the example, a training plan is scheduled for 4 weeks, after which it is necessary to systematically increase the total training tonnage.

Try to start small, do not immediately start with large weights.

The 2 exercises that follow after the main basic exercise are also performed in a cluster style. The goal is to do 30-40 reps. For example, we make bars with an additional weight of 15 kg. At rep 4, we notice that we can no longer perform reps with the same purity and speed. Thus, our cluster approach is complete. Then we rest 20-40 seconds and do 3-4 more reps (similar to Myoreps). We do all this until we can do these 3-4 reps with perfect form. Ideally, this should come when we reach 30-40 repetitions. If this happened earlier, then the weight was too heavy, if later, then the weight was light and next time you need to use a heavier weight in this exercise.

So a Monday workout might look like this:

• 5/3/1 squats (power version)
• 5x10 squats (in the metabolic version)
• 30-40 reps in bent over row (hypertrophic version)
• 30-40 reps in the dumbbell bench press on an incline bench (hypertrophic version)

In the above training program the muscle group is worked out 2 times a week, which is consistent with scientific data, according to which, this is the most optimal frequency of training muscle group per week for maximum muscle growth.

Training tonnage control

Our biggest goal is to increase our total training tonnage every 4 weeks. Thus, you should record the tonnage of each training day in order to eventually find out the total training tonnage of each week.

• Bench press

3 x 70kg = 210kg

3 x 80kg = 240kg

3 x 90 kg + 3 + 3 + 3 + 3 + 2 = 1530 kg

1 x 92.5 kg = 92.5 kg

1 x 95 kg = 95 kg

5 x 10 x 50 kg = 2500 kg

• 33 reps of lunges with a barbell on the shoulders with 80 kg = 2640 kg.
• 36 reps of pull-ups with own weight(for example, 85 kg) = 3060 kg.

Thus, the training tonnage of the week is equal to 10367.5 kg. This tonnage should be gradually increased every week. The greater the tonnage, the greater the growth.

Unloading week

Week 4 is always unloading. In exercises performed in the Jim Wendler 5/3/1 style, the volume is maintained, but the intensity is reduced.

In the other two exercises, the intensity remains the same, but the volume decreases. The total number of repetitions in the 4th week should be reduced to 15.

Exercise Variations

In principle, you can change the exercises every 4 weeks (the exceptions are the basic exercises in the 5/3/1 style). However, from a practical point of view, Philip believes that it is easier and better not to change the exercises too much, as it will be easier for you to record your progress on paper and, therefore, in the gym.

Strength training in bodybuilding is an opportunity to increase strength, as well as accelerate progress in muscle growth.

Strength training is the foundation of muscle growth, with the help of which we get:

• Strong ligaments, joints and tendons. Strength training is aimed not so much at muscle hypertrophy as at strengthening the above systems of the body.
• Muscle and stabilizer training who will participate in the training.

Strength training in bodybuilding. What does it look like?

Strength training in bodybuilding is:

• Application basic exercises . Bench press, deadlift, pull-ups, variations of pulls, presses, squats;
• Low reps. 2 to 6 reps per set;
• Essential rest. Strength training is a load on the nervous system, which needs a little more time to recover than muscles and energy. This is expressed both in a lower frequency of training, and in more rest between sets and exercises;
• Load progression. It is necessary to constantly increase the weight of weights in order for strength training to be complete.

Who needs strength training?

Programs should be replaced with strength training for the following groups of people:

• skinny newbies. Representatives of the category "typical skinny" - weight 50-65 kilograms, skin and bones. Such beginners should be given a minimum of exercise with maximum effect. Emphasis on strength training, since in the absence of muscles, a hardgainer can “burn out” from volumetric bodybuilding training.
• who want to develop functionality. Strength training is used as part of cycling. Example: 3 months an athlete trains on bodybuilding programs, 3 months - strength training, the next 12 weeks - crossfit, and the last quarter of the year - an emphasis on running training. Other types of load may be present in each period, but as supporting, and not basic. We get the ideal athlete who can realize any task.
• Athletes who need to "break through the plateau" get rid of the training routine. Example: over the past 3 months, an athlete cannot squeeze more than 120 kilograms in 5 sets of 8 repetitions. Due to the lack of progress, he is sick of the barbell, the craving for training disappears, and symptoms of psychological overwork appear. Either the athlete will rest with a partial loss of results, or he will try another type of training. On next workout he presses 130 to 4. Then - 135 to 4. 140 to 3. And so on, up to 170 kilograms. When he, without symptoms of overtraining, returns to the 120-kilogram barbell, he finds that he can squeeze it out not 8, but 12 times. Not in 5, but in 7 approaches. The plateau has been overcome, strength training has helped. It is possible to move forward in bodybuilding training.

Strength training. Newbie Program

Exercise	Approaches	repetitions
Bench press	3	5	2,5	5
Bent over row	3	5	2,5	5
Barbell curl for biceps	3	4	2	5
farmer's walk	5	15 seconds with big weight	2	5
Standing barbell press	3	4	2,5	—

Day #2

Exercise	Approaches	repetitions	Rest in minutes between sets	Rest in minutes between exercises
Pull-ups (with extra weight)	3	5	2,5	5
Dips (with extra weight)	3	5	2,5	5
Barbell Squats	3	5	3	5
Barbell row with straight legs	3	4	2	5
Close Grip Bench Press	3	4	2,5	5
Deadlift	5	5	3	—

We select the weight ourselves.

Strength training. The program to overcome the plateau

On the bench press example:

Training Day #1	Weight	Approaches	repetitions	Rest in minutes between sets
1	120	5	8	1,5
2	130	3	4	3
3	135	3	4	3
4	140	3	3	3
5	142,5	2	3	3
6	145	2	3	3
7	145	3	3	3
8	145	3	4	3
9	147,5	3	3	3
10	147,5	3	4	3
11	150	3	4	3
12	152,5	3	3	3
13	152,5	3	4	3
14	155	3	2	3
15	160	3	1	3
16	160	3	1	3
17	160	3	2	3
18	160	3	2	3
19	160	3	3	3
20	160	3	3	3
21	162,5	3	3	3
22	165	3	2	3
23	165	3	3	3
24	167,5	3	2	3
25	170	3	1	3
26	170	3	1	3
27	120	7	12	1,5

You don't have to improve every workout. Weight is an example from which you can trace the way the program is built.