Sport
Spring isn't just about changing your wardrobe. It's still the period of active preparation of the body for the summer season.
In the fight for perfect body everyone pursues their own goals: someone wants to improve their health, but someone wants to meet the beach season slender and fit, so that they can put on a new bikini or favorite shorts without hesitation.
Here are 5 almost magical exercises, at correct execution which, your body will soon be transformed.
Just 10 minutes every day, and in a month you will not recognize him.
Exercises for the perfect figure
1. Plank
The plank is a static exercise.
This means that you do not need to move during the exercise, just keep your body in the correct position. The plank is considered a basic exercise.
To do it correctly, follow the example shown in the figure above.
Lean on your elbows, forearms and forefoot. It is very important to keep your back perfectly straight. Try not to lower your waist so that your thigh line is parallel to the floor.
If you don't have difficulty doing a plank, that's odd to say the least. You should feel tension in almost every part of your body: back muscles, abdomen, front thighs, and arm muscles.
2. Push-ups (push up exercise)
Push-ups are another exercise in which literally all the major muscles are involved.
Through this exercise, you strengthen your body.
Do it on a flat floor.
Fix body position: n and with outstretched straight arms hold the body for a few seconds, while also supporting a straight line of legs, back and buttocks.
Slowly lower your body by bending your elbows. Then, straightening your arms, also slowly return to the starting position. The most important thing is to always keep your back, buttocks and legs straight.
You must feel how muscles tense abdominals, arm muscles, as well as the anterior thigh muscles.
A set of exercises for a beautiful figure
3. Squats
Squats will help strengthen the thigh muscles, calf muscles and correct posture. In addition, this exercise will improve the overall tone of the body and help burn fat.
Stand with your feet shoulder-width apart or slightly wider. Stretch your arms in front of you and then proceed directly to the squats, keeping your head straight.
Try to do the exercise with your back as straight as possible. Lower your pelvis until your thighs are parallel to the floor (as far as possible).
4. Stance of a hunting dog
Return to the starting position as you would for a plank.
Pull in your stomach and simultaneously extend one leg and the opposite arm, while maintaining perfect balance.
Hold this position for at least a minute. Then slowly lower your arm and leg, repeat this exercise with the other leg and arm.
So-called hunting dog stance develops gluteal muscles, abdominal muscles, as well as muscles in the lumbar region.
5. Exercises with lifting the hips from a prone position
Raising the hips from a prone position is perfect exercise for body.
Thanks to him, you can develop the gluteal muscles, hamstrings, as well as strengthen the muscles of the abdomen, back and hips.
Lie on your back, bend your legs at the knees. The foot should be completely on the floor, stretch your arms to the sides at an angle of 45 degrees in relation to the body.
Pull in the buttocks, lift the hips as high as possible. Hold your body in this position for a few seconds. Then slowly lower your pelvis and repeat the exercise again.
This program, which includes 5 basic exercises, consists of two workouts. Perform the exercises for 4 weeks in the following sequence, paying attention to the time for each type of exercise:
Workout 1:
1 minute plank
1 minute push-ups
2 minutes - squats
1 minute - hunting dog stance
1 minute - lifting the hips from a prone position
1 minute plank
1 minute push-ups
2 minutes - squats
* The break between exercises should be 10 seconds.
Workout 2:
3 minutes - plank
3 minutes - hunting dog stance
3 minutes - lifting the hips from a prone position
1 minute push-ups
* The break between exercises should be 15 seconds.
Perform a set of these exercises 6 times a week in the following sequence:
* Make the seventh day a day off.
Week 1:
Day 1: workout 1
Day 2: workout 2
Day 3: workout 1
Day 4: workout 2
Day 5: workout 1
Day 6: workout 2
Day 7: day off
Week 2:
Day 1: workout 2
Day 2: workout 1
Day 3: workout 2
Day 4: workout 1
Day 5: workout 2
Day 6: workout 1
Day 7: day off
After you have completed the second week, return to the week 1 exercise rotation again.
The results will not be long in coming. After 4 weeks you will not recognize your body.
*It should be added that the effectiveness of these exercises will increase significantly when performed in combination with the right diet nutrition.
Every girl dreams of having a beautiful, elastic, fit, with perfect shape, with smooth skin and enticing men's views into the depths of a seductive breast neckline! Today we will talk about what chest exercises you can do at home to achieve a real push up effect. You will have to work on yourself, but the result will pleasantly surprise not only you.
Believe me, there is nothing more real to achieve the desired goal than simple home workouts, with which you can not only lift your chest, but also slightly increase its volume. It is clear that the first size will not turn into the fourth, but your man will certainly appreciate the metamorphoses that have happened to you.
Restore breast firmness
Numerous factors after twenty years have a negative impact on appearance and elasticity of the mammary glands: feeding the child, dramatic weight loss or weight gain, gradual age-related changes in the skin, hormonal imbalance, improperly selected underwear, etc. Therefore, if you want to restore the elasticity of the breast, you must apply A complex approach. From now on, your task is:
Exposure to the skin of the chest with herbal decoctions, contrast showers, oils and moisturizers;
Work on the development of chest muscles;
Proper nutrition.
Classes should be regular, make the most convenient training schedule for you and stick to it. Then the result will not be long in coming.
The most effective chest exercises
1. Feet shoulder-width apart, arms extended forward, palms "look" at each other. Squeeze and relax your palms as if they need to be glued very securely, and then torn apart. The chest muscles should tighten. Perform movements slow but strong. We perform at least 20 times.
2. Perform the exercise lying on your back. The elbows are spread apart, in the hands of a dumbbell. Do not take heavy, the best option would be one kilogram. But depending on your level physical training or its complete absence, the weight can be from 0.5 kg to infinity. Raise your arms straight in front of you and gently lower to your chest. Watch your elbows. We perform at least 20 times.
3. Lying on your back, arms with dumbbells extended along the body. Simultaneously raise straight arms to chest level 10 times.
4. The position is the same, arms with dumbbells are spread apart. We bring our straight hands in front of us, as if we want to clap our hands. We perform 10 times.
5. Feet shoulder-width apart, arms with dumbbells extended in front of you, palms turned up. We bend our arms at the elbows. Make sure that the line of the hands is parallel to the line of the floor. For starters, 10 times is enough, but after a week you can increase the number of approaches.
6. We stand, arms with dumbbells are extended forward, the line of arms is parallel to the floor. We perform the “scissors” movement, without swinging our arms too much 10 times. Control the line of hands.
7. Push-ups are very good for all the muscles of the chest. Start with 3 and gradually increase the load.
Tired? Then forward to the shower and move on to the next exercise: lying down, sitting or standing, have sex, while refusing passive positions. Get orgasms and your breasts will increase thanks to the hormones produced by your body. Although this effect is not long-term, but very pleasant. Result regular classes sex will tighten the chest and the whole body. Do this exercise as many times as you and your partner want.
Maybe for a better perception and consolidation of the material, a selection of videos for chest exercises will help you and you will choose the ones that you like. You can also visit a fitness club and with the help of a trainer achieve good results. You can also sign up for swimming or rowing classes. It's up to you, of course.
Every morning, go to the mirror, smile at the reflection of the beauty in it. Believe me, the size and shape of the breasts are not at all important for self-love, but you should not skip workouts anyway. Be always beautiful and desirable!
Push-ups are perhaps the most common exercise with own weight, because for its implementation no extra equipment is required, except for a more or less even horizontal surface. However, this simplicity and monotony of execution leads many to dismiss push-ups, if not completely exclude them from their training plan. Do not do it this way. With the right approach, this exercise can be turned into a universal tool for working on your body. For example, we found about three dozen types of push-ups that you should definitely try before saying that they do not work.
1 Easy push ups
Even if things are not going well with the usual push-up, we recommend that you start self-improvement with push-ups on bent knees or with your hands resting on an elevated surface, as in the video. When you can calmly do several approaches of 20-30 times, you can move on to standard push-ups.
2 Standard push-up
Familiar from school days or more earlier exercise many manage to do it wrong. Before moving on to more complex variations, master the standard push-up technique - lie face down on the floor, feet together, arms shoulder-width apart, gently rise up, concentrating on the muscles of the chest and shoulders, then just as smoothly down until the chest touches the floor, and more 20 times. Muscles aching? Great, you are on the right track!
3 Wide Push Up
This type of push-up focuses on the pectoral muscles, isolating the load on the shoulders. Just spread your arms wider than your shoulders and do not forget to visualize the work of the muscles.
4 Diamond Push Up
This type of push-up got its name due to the shape that the palms with the fingers of both hands form in the process of execution. We agree that it looks more like rum, but it somehow does not sound. However, it is in this way that you can score the triceps as much as possible, especially if you change the height of the position of the hands from solar plexus and higher.
5 Push-ups with raised legs
Keeping your feet elevated during this exercise puts more stress on your shoulders. The main thing is to try not to bend too much, otherwise it looks stupid, and it spoils the technique.
6 Hindu push-ups
Hindu wrestlers have taken the best of yoga and probably the Kama Sutra for centuries to make their push-ups max. effective exercise for a wide range of muscles. Chest, shoulders, back, hips, and triceps work to their fullest as you dive forward, down, and up as you exhale from a V-shaped stance with legs and arms wide apart, and then return to the starting position. Even the soldier Jane in the film of the same name performed Hindu push-ups, so why are you worse?!
7 Bomb push-ups
All the difference from Hindu push-ups in this form is the way to return to starting position. Here it completely repeats the movement forward, but, as it were, in the opposite direction. In general, watch the video and repeat.
8 Hindu Diamond
9 Bombing Hindu Diamond
You have already understood what's what, so it will not be difficult for you to understand this variety. For triceps, it definitely will not pass without a trace.
10. Hindu push-ups through the elbows
Everything is simple! When moving forward and down from the initial stance, the elbows touch the floor and come off at the moment the head is raised up. Tried to execute? Not so easy, right?
11. Hindu wall push-ups
Here comes the first really hard push-up! All the same V-shaped starting position and the same technique, only the feet rest against the wall. Experiment with arm width and see where your delts respond best.
12. Bombing Hindu wall push-ups
Questions? No? That is great.
13. Tiger push-ups
The starting position is the same as in the Hindu version, only push-ups look more traditional. Make sure that the fifth point is still at the top.
14. Push-ups on one arm
It is this exercise that distinguishes men from boys and works out in the best way. tiny muscles due to the extra stabilization work they have to do. Once in standard push-up positions, take one hand behind your back or put it on your hip, and then try to squeeze the maximum number of repetitions to failure. Change your hand.
15. Rocky Push Up
Rocky Balboa is a worthy role model, so hurry up to master his signature type of one-arm push-ups with a change in a jump.
16. Handstand push-ups
If you want to know what your delts are capable of, you will have to master the handstand. To begin with, execution with a support is suitable, but over time it will need to be abandoned. Stabilization muscles, you know, don't work when they have nothing to stabilize them.
17. Push-ups on the hands against the wall
18. Plyometric push-ups
Plyometric exercises are The best way wake up the muscles. This is why many athletes incorporate explosive exercises into their training plan. So plyometric push-ups will add variety and force chest and shoulder muscles, accustomed to measured loads, change the dynamics of movement. You probably already know what the next step will be.
19. Push-ups with cotton
You've done a great job. You can pat yourself. During push-ups, of course.
20. Triple Clap Pushups
An exercise with cotton will allow not only to load the muscles in a new way, but also to develop hand speed. An indicator of the latter may well be the successful completion of three claps in one phase of push-ups: the first when the hands are just off the floor, the second clap is made behind the back at the top point, and one more before the hands land.
21. Push-up planch
If it seems to you that without serious gymnastic training it is impossible to perform push-ups in a horizontal plane without relying on your legs, then we will disappoint you. Or we'll be happy. It is possible, and how! The main thing is to move the hands closer to the hips so that such a support can maintain the balance of the legs with the body.
22. Pseudo planch push-up
23. Push-ups with rotation
Standard push-up with a turn of the torso at the top point and a separation from the floor with one hand.
24. Push-up Spiderman
Another variety of standard push-ups, otherwise loading the muscles of the shoulder girdle and exciting abs. It is performed with alternating legs bent at the knee, which, indeed, is a bit like the movement of Spider-Man along sheer walls.
25. Superman Push Up
Another superhero has immortalized his name in push-ups, thanks to a similar position of the hands during the execution, that is, in front of him. The exercise is extremely difficult and requires maximum muscle tension from the feet to the palms. It’s good if you can do 1-2 repetitions at first.
26. Grasshopper Push Up
Twisting the body during this exercise provides tension to the abdominal muscles and creates an additional stabilization load.
27. Aztec Push Up
This exercise is for real push-up fans who have tried all known types. Start the exercise with a standard push-up, but at the top, lift your body completely off the floor and touch your toes with your hands before you land. Alive? Target? Eagle!
28 Finger push-ups
This exercise strengthens the fingers and forearms, which will allow you to be more tenacious in Everyday life. You will still warmly remember those times when you calmly did push-ups on your palms and thought that even this was hard.
29. Superman finger push-up
Cool. Just awesome. Even a little spit on efficiency. With this skill, you are guaranteed everyone's attention and envious glances.
30. Bruce Lee push-ups
No one else has challenged human capabilities so many times in a row as Bruce Lee. These push-ups on one hand on two fingers are another confirmation of this. We do not expect anyone to repeat this feat, but everyone should know what is worth striving for.
31. Charles Atlas push-ups
The founder of bodybuilding Charles Atlas paid a lot of attention to exercises with his own weight and he liked this type of push-ups more than others. The fact is that resting your palms and legs on a hill, you create additional space under you, which allows you to perform the exercise with a greater amplitude and additionally stretch the working muscles. This, by the way, has a positive effect on their growth.
32. Push-ups on one leg
This type of push-up allows you to additionally load the buttocks and stabilizing muscles of the shoulder girdle without compromising the number of repetitions, which perfectly works out the relief.
33. Isometric push-ups
An additional delay at the bottom or middle point of a standard push-up allows you to increase muscle endurance. Freeze in this position for 10 seconds, then return to the starting position and repeat again.
34. Push-ups on fists
Especially push-ups on the fists are fond of representatives of martial arts, which so increase the immunity of the joints to blows. If that doesn't bother you, then go ahead.
35. Stepped push-ups
The different position of the hands in this exercise allows you to isolate pectoral muscles on one side and additional load on the other. Remember to alternate hands in different approaches.
36. Push-ups from side to side
You can load your hands in almost the same way as with push-ups on one hand, due to a sliding movement from side to side. Great opportunity to strengthen shoulder girdle without extra effort on yourself and smoothly prepare the body for a more difficult exercise.
If the first month of our recruitment training program muscle mass was devoted to work on increasing muscle strength, then the second month (5-8 weeks) will be devoted to the cycle for hypertrophy - training to increase the volume and mass of muscles.
In turn, the basis of the hypertrophy training program will be the classic bodybuilding split divided into two different workouts, which will allow you to train the muscle group twice a week, thus accelerating its growth processes.
What is a split?
Split (from English. split- divide into parts) names the method of separation training program into parts, each of which is performed on a separate day. The most common is a triple split (Mon: chest, Wed: back, Fri: legs) or double (upper and lower body).
The main advantage of this training is that the muscle group gets more time to recover (in a triple split, it is worked out only once a week), and with sufficient nutrition, this gives more fast growth muscles.
Why these particular workouts?
In a situation where you use serious working weights, it is quite difficult to a complete workout whole body in the allotted 45-60 minutes. It is in this case that a split with separation is required, and not the study of the main large muscles in one session.
It's important to note that in most of the past FitSeven materials did not recommend split training with the division of muscle groups on different days, solely with the caveat that this approach does not work for beginners. On professionals, the split works quite well.
2 day split
In the material, we mentioned that for the consciousness of a harmoniously developed and symmetrical body, it is important to pay equal attention to the development of the posterior and anterior biomechanical chains of the muscles. Skews are fraught with violations of the figure.
In this week's training program, we will use this approach, dividing the workouts into a press workout (“pull”) and a push workout (“push”). Each of them uses its own type of movement, thus optimizing the final result.
Training program: 5 week
The total number of working approaches should not exceed 20-22, total time training - no more than one hour. Remember to do a general warm-up before your workout and one or two warm-up sets on each exercise before working.
Press Workout ("Pull") - Mon, Thu
- - 3 x 8-10
- - 3 x 8-10
- Deadlift on straight legs - 3 x 8-10
- Lying leg curls in the simulator - 3 x 8-10
- Lifting the biceps in the simulator - 3 x 8-10
Push Workout - Tue, Fri
- - 3 x 8-10
- Leg press in the simulator - 3 x 8-10
- - 3 x 8-10
- Dumbbell bench press incline bench- 3 x 8-10
- - 3x8-10
- thrust vertical block for triceps - 2x10-12
How many times a week?
The ideal would be to do four workouts per week (each workout is done twice). At the same time, in the first half of the week, training is performed with a large weight and a low number of repetitions, in the second - with a smaller weight and high repetitions.
This approach both creates a stimulus and stress for muscle hypertrophy, and does not overload the central nervous system giving her more time to recover. This is especially true for those who have never trained on such sleep programs before.
Press workouts
Remember that the muscles of the abdomen and core are involved during other exercises, such as squats, bench presses, barbell rows, and so on. If you don't feel like your abs are working in squats, then you're squatting incorrectly.
Among other things, work on the press is energy-consuming - its implementation can adversely affect the recovery and growth of other muscles. Based on these two factors, we do not recommend training the abs separately during the muscle gain cycle.
***
The second month of our muscle mass training program is based on the double split method - dividing muscle groups according to the push / pull principle and working each of these groups twice a week.
Introduction
According to modern ideas, beginners are advised to train according to full body schemes, which include basic multi-joint exercises with a barbell three times a week. This is the only the right approach that has proven to be effective. Beginners are usually not satisfied with this: they immediately want isolation, they want to download “cans” and “cubes”, they want to “beat the bitsuha” and that’s it. They don't understand how deadlift and the bench press will make them look like the Brad Pitt of the days " Fight club” (really, they won’t). They need a hypertrophy training program, right from the first day in the gym.
“That’s how to pump up, and it’s normal,” right?
Classic, time-tested training schemes created specifically for beginners, such as fitness enthusiasts, are perplexed, they say, but where are these push-ups on the bars in the sweat of our face and heroic twists that we saw in the films? Like, these barbell squats of yours day after day are not at all like “real” workouts, when you need to take turns lifting dumbbells for biceps while standing in front of a mirror on serious cabbage soup. And why, they say, only three days a week? I am now very motivated, I want to train every day.
Meanwhile, it is impossible to achieve anything sane without the same squat or deadlift. So in order to still provide the result, but at the same time satisfy the beginner's pathological need for isolation exercises, as well as provide him with a tight training schedule, as he wanted (after all, there were eight days and fifteen hours left before summer!), The PPL program was invented.
PPL includes everything basic exercises with free weight, which every beginner is simply obliged to perform, but at the same time skillfully disguises itself as a program for advanced due to the abundance of isolating exercises and the use of the principle of separate training (split format). Because of the latter, by the way, you will have to train 6 days a week, just like you wanted, on serious sweaty cabbage soup. The program is very democratic: all exercises, except for the basic ones, can be replaced with similar ones.
Authors
reddit logo before and after P.P.L. Who is this program for?
For beginners who don't find the classic training schemes "cool" enough, and for those who have already worked out according to the classic beginner scheme and now want to add isolation.
Program scheme
Like any classic hypertrophy training program, PPL is built on a split-principle, that is, different muscle groups spaced apart different days workouts. In PPL, the division into muscle groups does not occur anatomically (arms-legs-back, or top-bottom, for example), but according to the functional principle, that is, according to the nature of the movement of the projectile: towards oneself or away from oneself + leg day is taken out separately.
Thus, PPL consists of three workouts: Deadlift (T), Bench (W), Legs (L).
- thrust: includes those exercises in which you pull the projectile towards you (for example, pulling the barbell in an incline)
- bench press: includes those exercises in which you push the projectile away from you (for example, bench press)
- Legs: well, it's clear
Training alternates like this: TZHNOTZHN or like this: TZHNTZHNo, where o is a day of rest. The order of TZHN can be changed, that is, schemes of the type ZHTNoZhTN are allowed. Thus, you need to train 6 days a week, 1 day of rest.
Day 1. Deadlift
| Exercise | Approaches | Replays |
|---|---|---|
| Deadlift | 1 | 5+ |
| Vertical Block Rows or Wide Grip Chins or Reverse Grip Chins | 3 | 8-12 |
| Horizontal block row or Prone dumbbell row | 3 | 8-12 |
| Middle block pull to the face | 5 | 15-20 |
| 4 | 8-12 | |
| 4 | 8-12 |
Day 2. Press.
| Exercise | Approaches | Replays |
|---|---|---|
| Bench press | 4 1 | 5 5+ |
| Overhead press | 3 | 8-12 |
| 3 | 8-12 | |
| SUPERSET Triceps bench press in the simulator + Lifting dumbbells to the sides | 3 | 8-12 |
| SUPERSET + Lifting dumbbells to the sides | 3 | 8-12 |
Day 3. Legs
| Exercise | Approaches | Replays |
|---|---|---|
| Barbell Squat | 2 1 | 5 5+ |
| Romanian draft | 3 | 8-12 |
| Leg press in the simulator | 3 | 8-12 |
| Bending the legs in the simulator lying | 3 | 8-12 |
| Press on socks | 5 | 8-12 |
Day 4. Rest.
Day 5. Deadlift
| Exercise | Approaches | Replays |
|---|---|---|
| Bent over row | 4 1 | 5 5+ |
| Vertical Block Rows or Wide Grip Chins or Reverse Grip Chins | 3 | 8-12 |
| Horizontal block row or Prone dumbbell row | 3 | 8-12 |
| Middle block pull to the face | 5 | 15-20 |
| Lifting dumbbells for biceps with a grip "hammer" | 4 | 8-12 |
| Lifting dumbbells for biceps while standing | 4 | 8-12 |
Day 6
| Exercise | Approaches | Replays |
|---|---|---|
| Overhead press | 4 1 | 5 5+ |
| Bench press | 3 | 8-12 |
| Incline Dumbbell Overhead Press | 3 | 8-12 |
| SUPERSET Triceps bench press in the simulator + Lifting dumbbells to the sides | 3 | 8-12 |
| SUPERSET Dumbbell bench press for triceps from behind the head + Lifting dumbbells to the sides | 3 | 8-12 |
Day 7 Legs
| Exercise | Approaches | Replays |
|---|---|---|
| Barbell Squat | 2 1 | 5 5+ |
| Romanian draft | 3 | 8-12 |
| Leg press in the simulator | 3 | 8-12 |
| Bending the legs in the simulator lying | 3 | 8-12 |
| Press on socks | 5 | 8-12 |
Explanation of designations:
- 5+ means that in this approach you need to try to do five or more repetitions, that is, do as many as you can. Please note that repetitions must be performed with perfect technique, this is very important, otherwise you will not avoid injuries. For such approaches, you need a partner who will insure you. This last set of 5+ reps will be especially useful when you roll back the weight.
- Superset - this means that two exercises are performed one after the other, as it were, at the same time, approach after approach. That is, you do one set of triceps presses, immediately after that, without rest, you do one set of lifting the dumbbells to the sides, then you rest. The second part of both supersets is the same, yes, it was done on purpose.
- The days are almost the same. The day on the legs is the same, I just duplicated it. Two days of deadlift differ in only one first exercise. The two days of benching differ in that the first two exercises are reversed.
Linear progression, constant load increase
Like any decent hypertrophy training program, PPL dictates a constant increase in load - an increase in projectile weight - from workout to workout. In other words: the weight of the bar needs to be increased every time you come to the gym. While you are a beginner, you can easily afford it. Scale increase scheme:
- 5 kg - for deadlift
- 2.5 kg - for all other barbell exercises
The meaning is this. In the basic (basic, multi-joint) exercises, where the last set looks like this - 1 × 5+ - add weight if you can complete the working sets in the right amount.
In the rest of the exercises, your task is to complete at least 3 sets of 12 repetitions. Add weight if you can complete 3 sets of 12 reps with correct technique(!). If you manage to perform from 8 to 12 repetitions - everything is fine, leave this weight, work with it, try to bring it up to 3x12. If you can't do 8 reps, drop the weight.
Reduction of working weights, unloading.
Obviously, it is impossible to increase the weight on the bar indefinitely, and sooner or later you will not be able to complete the required number of sets. In such cases, it is necessary to reduce weight - take a step back, so that later you can take two steps forward. This is called weight rollback or deload - unloading. Only those who have stopped attending the gym or are doing it wrong do not reach this point. So do not worry, unloading is an integral part of any program. Here's what to do if the weight of the shells has stopped growing.
It is necessary to reduce the working weight by 10% and work further according to the scheme with this weight. For example, you could not squat 3x5 100 kg, so next time squat with 90 kg. As the weight rolls back, the 5+ reps begin to perform at their best. If, when you went through 90 kg in the squat for the first time, and did 2x5 and 1x5, then now, returning to this weight after a while, you can easily do more than 5 repetitions in the last set. The same applies to the other stages (92.5, 95, 97.5) - the results in them will be better than in the first pass. By the time you get back to 100kg, 3x5 with that weight won't be a problem for you.
Starting weight in exercises
Start the exercise with an empty barbell, do sets of five repetitions, rest between them for a sufficient amount of time. Gradually increase the weight of the bar on each set. As soon as the pace of the exercise slows down, that is, the bar begins to move more slowly, stop and subtract 2.5 kg from the current weight. This will be your starting weight for this exercise.
If you have done this exercise before, there is another definition starting weight. Calculate your 1RM for and take 50-60% of this weight. It will be ok.
Warm up
The author recommends reducing the warm-up to warm-up approaches in each specific exercise. That is, do warm-up sets in the bench press before working sets in the bench press, warm-up sets in the squat before the squat with working weight, etc. The point is to "remember" biomechanics this exercise, warm up the ligaments and muscles, psychologically prepare for the working weight. You should not get tired during the warm-up.
For example, if you need to press 100 kg from the chest, the warm-up scheme would be: empty bar x 10 reps, 40 kg x 10 reps, 60 kg x 5 reps, 80 kg x 3 reps. Next will be working approaches 100 kg 4x5 and 100 kg 1x5+
The author also notes that the warm-up is an individual matter, and you can additionally do whatever you like to do: dynamic stretching, push-ups, whatever you want. Meanwhile, static stretching before strength training is undesirable.
Rest time between sets
Rest between sets as long as necessary to complete the next set, but no longer. General recommendations are:
- 3-5 minutes between sets in the first exercise of the workout
- 1-3 between other exercises
What can replace exercise x?
The author allows you to replace any exercises in the program, except for the five basic ones (those that are the first in training). It is proposed to consider the program as a template, and not a set of strict rules. Some alternatives seem to me personally even more exotic than what they are supposed to replace, but I'm only translating. Here's how you can replace some of the exercises:
Legs.
- The leg press can be replaced by the front squat.
- You can replace leg curls in the simulator with hamstring lifts
- The calf press can be replaced with absolutely any calf exercise.
