Strength training system. The Ideal Gym Workout Program for Men

14.04.202027.05.2017

In this article, I have compiled bodybuilding training programs based on the principles and articles of this resource. I guarantee that by adhering to these regimens, you will finally be able to quickly build muscle mass.

In my opinion, building muscles is not only physical work, but also intellectual work. It is important to think through and plan everything clearly. And the better you do it, the best results you will achieve it.

That’s why I prepared this lesson so carefully, in which I will tell and show absolutely everything.

Training diary + pen or fitness app for bodybuilding AtletiQ
Water (regular without gas 1-1.5 liters, at your discretion)

1) Training diary (step #1 specificity is the key to success)

The essence of the diary: manage muscle growth.

Height muscle mass- This is a constantly progressive load.

In order for there to be a progressive load, you need to control your working weights, repetitions, approaches, write everything down in a diary and see what and how!

In this scheme we will use the following load progression (see below for explanations):

1st method. Let's say on Monday you bench press at incline bench 50 kg for 6 reps, this means that the next workout (next Monday) you must do 50 kg for 7 or 8 or 9 or 10 reps (depending on your strength). In any case, if you did one or two or three repetitions more than the previous one, then your task is completed.

Conclusion: That week it was 50 kg for 6 times, this week it’s already 7 times or 8 or 10 (depending on how much you got) = progression of load = muscle growth.

2nd method. Okay, we're up to 12 reps on the incline press. That is 50 kg for 12 times. The next progression will be to increase the working weight, not the repetitions.

That is: 52 kg for 6-12 repetitions you see is no longer 50, already 52 = progression of weights (so, let’s say it turned out to be 52 kg for 8 repetitions, we again use the 1st method of progression - repetitions) we do 52 kg not for 8, and already at 12.

Then again we use the 2nd method and increase the weight = 54 kg by 6-12 (etc.). I think you get the point.

We did less than 12 repetitions (let’s say there are 10, we use the 1st method and increase the repetitions), as soon as we reach 12 repetitions we increase the weight (2nd method).

Oh, and one more thing, you should use progressive loads (both methods) in all exercises, not just the bench press (this is just an example for you).

Conclusion: in order to manage the progression of the load (muscle growth), you need to have a training diary.

Water

Vital during training, because dry mouth will not bring you anything good. On the contrary, it can only cause harm (dizziness, nausea), don’t be afraid, water is not high in calories, you can drink it as much as you want (of course, if it’s plain water, not Coca Cola, etc., otherwise it will already be high in calories) + water during training , enveloping joints and penetrating soft tissues, protects them from injury.

For those who have amino acids in soluble (powdered) form, they can be mixed together with water and absorbed during exercise for maximum effectiveness. (optional)

Conclusion: take at least 1-1.5 liters of plain still water with you.

It’s good to have it with you during training and why we’ve already discussed it. Now I present to you the compositions training complex, by day and week.

I identified 4 training programs that I based on:

For beginners (3-4 or 2 workouts per week)
for intermediate level (split 3 days a week)
for intermediate level and more experienced (split both 3 and 5 days a week)
For experienced athletes(split 5 days a week)

For beginners (3-4 or 2 workouts per week)

Having started bodybuilding using this training program in gym, stick to it for at least 6 months. After which you can move on to the next training program.

The essence of this training program is as follows: we break the body into two workouts using a split. Split - translated from English. split. This means that we will split muscle groups into different days. Namely:

Day 1 - Legs, back.
Day 2 - Chest, shoulders, arms.

After each such workout in the gym, we rest the next day. If you are not young or have a very stressful job, you can safely take two days of rest instead of one.

Therefore, in a week we will have either 3-4 or 2 workouts in the gym.

Day 2. Tuesday - Rest
Day 3. Wednesday - Chest, shoulders, arms
Day 4. Thursday - Rest
Day 5. Friday – Legs, back
Day 6. Saturday - rest
Day 7. Sunday - Chest, shoulders, arms

Etc. Did you get the point? For those who have a nervous job, constant stressful situations, poor nutrition, if you are already aged, etc. etc. feel free to add two days of rest instead of one.

It will look like this:

Day 1. Monday - Legs, back
Day 2. Tuesday - Rest
Day 3. Wednesday - rest
Day 4. Thursday – Chest, shoulders, arms
Etc.

Legs-back

Seated leg extension 4xMAX (to warm up the knee joints)
Squats 1-2x10-15 (warm-up) + 3x8-12 (working sets)
Leg press 1-2x8-10 (warm-up) + 3x8-12 (working)
Pull-ups (if you can) or deadlifts vertical block to chest 4X8-12
Bent-over barbell row 4X8-12

Chest-shoulders-arms

Bench press on an incline bench 1-2x10-15 (warm-up) + 3x8-12 (working)
Incline Dumbbell Press 4x8-12
Barbell press, standing from the chest 1-2x10-15 (warm-up) + 3x8-12 (working)
Lifting the barbell for biceps 1x10-15 (warm-up) + 4x8-12 (working)
Bars 4x6-12

For intermediate level (Split 3 days a week)

First of all, decide whether the first training program continues to work or not?

If you continue to gain strength and muscle mass, then nothing needs to be changed. This rule applies to any training scheme. While the complex physical exercise It works in the gym, don’t change it. If progress is not visible, move to the next level.

The essence of this training program is as follows: we pump the whole body in three workouts.

We train the back together with the deltoids, and the chest with the arms.

We have specially allocated a separate day for legs (this will allow for better training of the largest muscle group). Training days(Monday, Wednesday, Friday or Tuesday, Thursday, Saturday) we adapt to ourselves.

Stick with this program as long as there is progress, it is very efficient system workouts that will give you guaranteed results!

It will look something like this:

Day 1. Monday - Legs
Day 2. Tuesday - Rest
Day 3. Wednesday - Back-Deltas
Day 4. Thursday - Rest
Day 5. Friday - Chest, Arms
Day 6-7. Saturday-Sunday - rest

This is what a training split looks like:

Delta's back
Chest Hands

Program and selection of exercises:

Squats 4x8-10
Bench leg press 3x8-10
Seated leg extension 3xMAX (finishing exercise)
Calf raises, standing 3x8-10

Back deltoids

Pull-ups or block rows to the chest 4x6-12
Bent-over barbell row 4x6-12
Horizontal thrust 3x6-12
Barbell press, standing behind the head 3x6-12
Pulling (barbell row to the chin, medium grip) 3x6-12
Abduction of arms with dumbbells to the side 3x6-12

Chest-arms

Bench press lying on an incline bench 4x6-10
Incline Dumbbell Press 3x6-10
Bars 4x6-12
French bench press, lying 3x6-10

For intermediate level and more experienced (Split 3 or 5 days a week is suitable)

The essence of this training program is as follows: we train one muscle group in training, the intensity of the training increases, because we have more strength, and we can fully work on a specific target muscle more carefully.

This is what a training split looks like:

Mon. Breast
Tue Back
Wed. Legs
Thurs. Shoulders
Fri. Hands

Program and selection of exercises

Mon. Breast

Bench press on an incline bench (30 degrees no more) 4x6-12 reps

Tue Back

Pull-ups or pull-downs (for those who cannot do pull-ups) 4x6-12 reps
Lever row 4x6-12 reps

Leg press 4x6-12
Seated leg extension 4x6-12
Lying leg curl 4x6-12

Thurs. Shoulders

Swings, standing (3 approaches of a drop set, first heavy, medium, light all for 6-15 repetitions, rest 20 seconds)

Barbell curl for biceps 4x6-12
Hammers with dumbbells 4x6-12

Features of these training schemes (see explanation of the programs)

Split 2,3,5 days a week
Macroperiodization is mandatory in all schemes
There is a progression of load (required in all schemes)
Training time - 40-45 minutes
Basic exercises in all schemes
Work in 4 sets of 6-12 reps
Last rep failed

Explanations for all training programs

We use smart 2, 3, 5-day splits that do not cause conflicts in the recovery process.
We use macro-overloading (gradually increasing the weights at each workout and working in the planned number of repetitions without breaking the schedule - we do not take heavier weights than planned).
We keep a training diary, thanks to which we use both methods of load progression (1st method of repetition, 2nd method of increasing weights).
We use basic exercises (these are exercises that involve several muscles or muscle groups; in short, these are heavy exercises that are performed with free weights). Why? How more muscles participates in work, the better for general development muscle mass.
We use the golden mean, namely 3-4 working approaches, after 2 warm-up approaches (these approaches include a warm-up + a leading approach, where the warm-up is an empty bar, then add weight (50-60% of the working weight) in the range of 12-15 repetitions. Then we add more weight and do the approach approach (already 70-80% of the working one) for 8-10 repetitions, and only then do the working approaches (100%).
Each exercise performs 6-12 repetitions. The only exception is the calf muscles (shin) where we perform 15-20 repetitions. Why? The fact is that muscle failure should occur within 10-30 seconds. During this time interval you will have time to perform no more than 6-12 repetitions. But in the case of calf muscles(shin) because there the amplitude is very short, then where we managed to do 6-12 repetitions during this time, here we will have time to do 15-20 repetitions during this time. That's the whole secret to increasing the number of repetitions for the lower leg.
If we use FAILURE (that is, the last repetition is a failure), you are no longer able to complete the last repetition of the exercise with the correct technique. Important: failure should occur within 10-30 seconds (6-12 repetitions).

Your actions before training

1) Open your training diary and see previous results for that week.

Then write down:

Day of the week (for example, Monday)
Muscle group (for example, chest)
Number (for example, 07/1/2013)
Working weight, sets, repetitions (for example, 50kg x 10 times x 4 sets).

In the last point, it is important to progress (look at the previous results for that week in order to know how much to increase the load now. All this is done in order to control the progression of the load using a diary (see below how to keep it).

How to keep a training diary

I think this method is the most convenient and understandable, but you can use other methods that are convenient for you (the main thing is that you understand the essence).

On the first Monday, I wrote out all the exercises, weights, repetitions, approaches. So that you understand, below is a clear example of how easy it is to do it (but I also added - here we use the 1st method, there is no need to write this, this is for you to understand).

Monday: breasts (07/1/2013)

Incline Bench Press 50kg x 6 reps x 4 sets
Incline Dumbbell Press 16kg x 6 reps x 4 sets
Barbell press horizontal bench 50kg X 6 reps X 4 sets

Next Monday: chest (07/8/2013) - here we use the 1st progression method

50kg x 10 x 4
16kg x 10 x 4
50kg x 10 x 4

Next Monday: chest (07/15/2013) - here we use the 1st progression method

50 kg x 12 x 4
16 kg x 12 x 4
50 kg x 12 x 4

Next Monday: chest (07/22/2013) - here we are already using the 2nd progression method

53 kg x 6 x 4
18 kg x 6 x 4
53 kg x 6 x 4

2) Do a good warm-up. Warm up without weights. For 5 minutes, until your forehead is covered with sweat. Rotate your body, swing your arms up and down, left and right, jump rope...

This is where your imagination comes into play.

The purpose of the warm-up is to warm up the body, muscles, ligaments and joints and prepare the body for strength work.

Then proceed to the exercise, for example, bench press, perform with not large scales(50-60% of working weight) in the range of 12-15 repetitions.

Then add more weight and do a lead-up approach (already 70-80% of the working set) for 8-10 reps.

And only then perform working approaches (100%). All these warm-up and lead-up approaches are done in order to warm up and prepare the muscles for heavy strength work.

In the following exercises, the warm-up is no longer so important, you need to look at how you feel (for the psyche, you can also do a warm-up).

3) After each workout it is important to do a cool-down

Cool down - performed at the end of the workout.

Consists of calming exercises to calm cardiovascular system, reduce the risk of blood stagnation in the muscles, prevent the appearance muscle pain, return contracted muscles to their normal state, lower body temperature to normal, etc. You can just lie down and relax.

4) Immediately after training, after you enter the locker room, it is important to eat simple carbohydrates+ fast proteins

At this time, the protein-carbohydrate window opens, and nutrients are absorbed many times better and faster. But remember, you can eat a full meal only after 30-40 minutes after training, so we eat fast carbohydrates + fast proteins.

For example:

Simple carbohydrates (any sweet: chocolate, Snickers, gingerbread, banana, sweet juice)
Fast proteins ( Whey protein either amino acids, gainer, or regular products (boiled eggs).

In combination with proper nutrition This training scheme will help you achieve fantastic results, believe me, I know what I'm talking about.

Okay, at this point, I gave you three training complexes (2, 3 and 5-day splits), told you about the features and explanations for all schemes, and gave step-by-step actions.

I took away the last set of exercises from these three, because it is radically different from those training programs. You will find out why by studying it!

Now I will share some bodybuilding tricks, namely, I will tell you about the fascia training system, Fascia Stretch Training-Seven (FST-7).” Famous bodybuilders such as Jay Cutler, Phil Heath and others train using this system.

Fascia is a connective tissue membrane that covers organs, blood vessels, nerves and forms cases for muscles in vertebrates and humans; performs supporting and trophic functions.

When training fascia, our main goal is: delivery as much as possible more vitamins, minerals, amino acids, oxygen, etc. into the muscle, as well as stretching the fascia that surrounds it - this allows you to achieve maximum muscle growth.

Fascia is a limiting factor in muscle growth, because the muscle grows only as long as there is free space. By training them in 7 sets in a pump style, we can stretch the fascia and thereby make room for muscle growth.

IN human body There are 3 types of fascia, but bodybuilders should only pay attention to one of them - deep fascia. It is dense fibrous connective tissue that surrounds the muscles, bones, nerves, and blood vessels of the body.

The high density of this collagen fiber provides the deep fascia with its strength and integrity. Its expandability and elasticity are determined by the number of fibers. In other words, some of us have fascia that is thicker and more rigid than others.

Genetically gifted bodybuilders have thin fascia, so their muscles look larger and more puffy, classic examples being Ronnie Coleman and Phil Heath - these are people with thin fascia. Their muscles expand more easily.

But, for example, Jay Cutler has thick fascia. But as you can see, this did not stop him from gaining more muscle mass, but his muscles look kind of round.

How to train fascia?

You should train with heavy weights using basic exercises, generally as usual within 6-12 repetitions, when you have completed the planned number of exercises for a specific target muscle group, you must perform the last exercise at the end of the workout (usually in machines where isolating load) in 7 sets of 12-15 repetitions, rest between sets is minimal (no more than 30 seconds, this is the only way we will get the maximum possible pump (this will be fascia training).

The last exercise in 7 approaches is performed at the end of the workout with the same weight; as a rule, we reduce the weight by 30%.

For example, if you perform 70 kg on the bench press, then 70 * 30:100 = 21 kg. This means that the last exercise (fascia training in 7 sets will be performed with 21 kg).

It is vital to drink as much water as possible during training. At least 1.5 liters, depending on your personal characteristics (sweating), season and your weight. In summer you need more water.

What exercises are best for the 7 sets of fascia training?

Basic multi-joint exercises such as deadlift, squats, etc. - a bad choice for two reasons:

They involve other muscles and prevent them from giving full load to the target muscle
Required good technique and balance, which get compromised when you try to complete a large number of sets in a short time.

The best choice is on simulators (because there is an insulating load), which is what interests us.

An example of a compiled training program along with fascia training

I have compiled a specific example of a training program, split 5 days a week (the program is suitable for experienced athletes) for beginners, there is no point in training with it. The usual training scheme, but at the end there is a final exercise, training the fascia, this is what we discussed today.

Seated leg extension 4xMAX (as a warm-up, the exercise can be ignored altogether)
Squats with a barbell on the shoulders 4x6-12
Leg press 4x6-12
Lying leg curl 4x6-12
Calves, standing in the simulator 4x15-20
Calves sitting in the 4x15-20 machine
Fascia: sitting leg extension 7x10-15

Tue Breast

Bench press on an incline bench (30 degrees no more) 4x6-12 reps
Incline dumbbell press (30 degrees) 4x6-12 reps
Bench press on a horizontal bench 4x6-12 reps
Fascia: bench press or dumbbells on an incline bench in a Smith machine 7x10-15

Wed. Back

Pull-ups or pull-downs (for those who cannot do pull-ups) 4x6-12 reps
Bent-over barbell rows 4x6-12 reps
Bent-over dumbbell row 1 arm 4x6-12
Horizontal block row 4x6-12 reps
Fascia: horizontal thrust block 7x10-15

Thurs. Shoulders

Barbell row to the chin with a medium grip (broach) 4x6-12
Barbell press, standing from the chest 4x6-12
Dumbbell raises to the side (swings) 4x10-15
Fascia: swings, standing (3 sets of drop sets, first heavy, medium, light all for 6-15 repetitions, rest 20 seconds)

Drop sets are sets where you drop weight. For example, take 12 kg for 6-15 reps, immediately take 10 kg for 6-15 reps, immediately do 8 kg for 6-15 reps, and do 3 such sets with a rest of 20 seconds.

Barbell curl for biceps 4x6-12
Bars (emphasis on triceps) 4x6-12
Hammers with dumbbells 4x6-12
Barbell press narrow grip 4x6-12
Fascia: Biceps curl + Arm extension at the block) superset 7x10-15.

A superset is weight lifting in which the bodybuilder combines two various exercises, designed to work with the same muscle group, performing it without rest. In our case, we did a barbell curl for the biceps and immediately did an extension of the arms at the block without rest!

I tried to touch on and show you everything, I can’t imagine what else I could add. I assure you, other resources will never share anything worthwhile, at least for free. Therefore, I hope for your positive feedback.

Request: Dear bodybuilding gurus, if you copy information from this site, then at least insert a link to the original source, be human!

1. Focus on basic exercises

Compound exercises are those exercises that work most of the muscles in your body at the same time. The most important exercises are the squat, deadlift and bench press. Compound exercises will do much more than isolation exercises and provide 90% of the results in the gym.

2. Use good technique

Good technique is very important when you start lifting heavy weight, because it allows you to avoid in the long run sports injuries. As the weight lifted increases, technique will become more important. Work on developing good technique with lighter weights before you start breaking your records. An injury caused by poor exercise technique can keep you out of work for weeks or months, and you should never neglect good technique.

3. Increase weight

Of course, in order to get stronger, you need to challenge your body in the form of increasing weight lifting over several weeks. You should always keep this in mind if you want to get stronger - the weight you lift must increase. You won't always be able to lift more every week because other factors such as fatigue or lack of focus may dissuade you from doing so. Try to add small amounts of weight every time you hit the gym.

4. Set goals

In order to achieve progress and success in any field, you must have strong and achievable conditions for which you strive. If you go to the gym without knowing what you'll be doing, you'll have a low-productive workout. Before you set foot in the gym, you should know exactly what exercises you will be doing and what kind of loads you will be trying to lift. I would recommend carrying a laptop with you to record your achievements and the exercises you did. If you have a clear list of goals, you will achieve much more during your workout.

5. Don't overexert yourself

Overexertion is your worst enemy when it comes to training, strength and sports competitions. If you overexert yourself, your body will not be able to regenerate properly and ultimately you will not make progress and you will become weaker. Your body gets stronger and recovers when you rest, not in the gym. A sufficient amount of food and sleep is necessary for the body to recover. In order to become stronger you must take long breaks between training sessions. Take a good rest between training sessions so that your body can fully recover after a hard workout. A two or three day break may be advised if strength is your main goal.

6. Focus on your diet

Nutrition is a critical part of any strength training routine. To become strong and muscular you need a diet rich in vegetables, protein, complex carbohydrates and fats. Diet can account for 80% of success in the gym. If your diet is evil, then so will your strength and stamina. Anyone who wants to be strong should consume at least six types of protein-rich foods throughout the day.

7. Be persistent

No one has made progress in a week, and there will be times when it feels like you're making no progress. Building muscle mass and increasing strength is an unpredictable process and requires work, even if it seems like you're standing still. Most people at some point find themselves in a situation where they are not getting stronger. This is completely normal, because eventually you will become stronger and you will get the muscle size you were looking for. Focus on eating good food, resting, and you will see results.

Performing strength exercises helps strengthen muscles, increase their strength and volume, and also expend a large amount of energy, which is important for people who want to lose weight. However, strength training for weight loss is not the best best option getting rid of unnecessary pounds. Endurance training will be much more effective here. But why strength training is needed and what it can be is the topic of today’s conversation.

Strength Development

Strength training is practiced everywhere - in schools, the army, sports clubs. Strength training techniques vary from conventional to hard work powerlifting in the gym.

When a person first goes to the gym, often his main goal is to pump up volume. Such a thing as muscle strength fades into the background. As a result, many people stop training without seeing any noticeable “explosive” results.

However, it is important how many muscle fibers in a muscle work for the result, not its thickness. Your strength primarily depends not on volume, but on the functional usefulness of your muscles. This explains the amazing phenomenon: a person with more with thin arms, than you, can bench press 100 kg, but you cannot.

Strength training is aimed at overall physical training person. For beginners, push-ups, pull-ups and squats are enough. For those who want to know the true capabilities of their body, training with iron will come in handy.

Strength fitness involves many areas. All kinds of strength training are designed for different degrees physical development. Therefore, everyone can choose the most suitable strength training method for themselves. The main thing is to remember that you need to train regularly, otherwise the results will go away the same way they came.

Strength Training Options

good strength training involves versatile work on all the muscles of your body.

Home workouts

In most cases, these are exercises without weights, reminiscent of a mixture of exercises and gymnastics. This method of strength training is typical, in particular, for the military, and has been practiced for a very long time.

Strength exercises at home look similar to circuit training: you do squats, push-ups, pump up your abs, and do other exercises. Such strength fitness develops endurance, strengthens the heart, and slightly increases strength.

Strength training without iron is used in various types wrestling as a warm-up or for general strengthening preparation. Often a partner acts as an additional burden.

Horizontal bar and parallel bars

The method of strength training for the armed forces of any country also involves training on the horizontal bar and uneven bars. The soldier must be able to do pull-ups and push-ups. His body must be strong and flexible in order to effectively carry out assigned combat missions.

Look at the people who are into workout. They don’t look pumped up, but their muscles are an order of magnitude stronger than those of an ordinary person who is not familiar with the horizontal bar.

We can say that strength training on horizontal bars is almost harmless physical activity. Its harmfulness only appears at the moment when you jump from the horizontal bar to the ground - try to do it softly and on your toes, not on your heels. In the latter case, you create an artificial concussion for the entire body (from heel to head) and a traumatic load on the spine.

Beginners can be advised to do power complex on the horizontal bar and parallel bars without weight. That is, you exercise without weights, being content with your kilograms. Further, the strength program can be complicated by adding various elements to it: muscle-outs, flips, etc. But all this should be mastered when your muscles can easily endure 15-20 pull-ups and the same number of push-ups.

Next, when you can complete the specified number of repetitions in your strength training, you can stop there, or you can start working with additional weight. In the latter case, it is time to go to the gym.

Powerlifting

The entire set of exercises in powerlifting is based on the chest press, squats and deadlifts, their various combinations and lead-in exercises.

In weightlifting, the snatch and push of a barbell is a mixture of a squat and a deadlift. Pulling the barbell overhead is practiced separately using.

Classic triathlon is bench press, squat, deadlift. Of course, working only with these 3 exercises makes sense only for those who aim to develop their maximums in them.

From the point of view of influence on the figure, this will not bring fundamental changes (strength cannot be assessed by appearance). Therefore, if you want to not only develop strength, but also change your proportions, it is recommended to include additional exercises to specific muscle groups.

When it comes to spinal health, people with back problems may want to avoid (or limit) deadlifts and squats. own weight). The squat can be replaced with a leg press. But nothing can fully replace the deadlift. Instead, it is better to do hyperextension.

Heavy workouts should be planned so that one muscle group is stressed once a week. There is no point in training more often. Instead of a second hard workout in one week, you can do a light one with the goal of pumping blood into the target muscle group.

The morning period is not the best best time for lifting weights, it is better to train in the afternoon and evening. Strength training in the morning will not be as effective as at a later time, since the body is still sleeping. Exceptions to the rule are people who are nocturnal. For them, morning is like evening for others.

After a powerful strength workout, it makes sense to pedal an exercise bike or work on an elliptical.

Circuit training, crossfit

CrossFit develops endurance and strength at the same time. This is a strength workout for all muscle groups. Sometimes all these groups work on the same day, which is not always correct or safe.

Some of the exercises can be done at home, as has already been said. A more serious CrossFit strength training program can only be implemented in a gym.

Important points

No matter how you train, before you start training, pay attention to a number of recommendations:

A set of strength exercises in the gym is always performed after a good warm-up. Loading cold muscles is not only ineffective, but also extremely unsafe, especially if you are working with weights. You can also get injured on the horizontal bar or uneven bars. By the way, despite its apparent simplicity, strength exercises It should also be done at home after active warming up.
Review your diet. For heavy physical training you will need plenty of proteins and carbohydrates.
Provide your body with rest between workouts for at least 2 days. That is, if you trained today, next workout in the same forceful style should be the day after tomorrow. Muscles need time to recover.
Listen to your body. Sharp pain during exercise indicates an injury. You shouldn't continue lifting weights through this pain until you figure out its source.
A strength training program should be designed by a qualified professional. Otherwise, you risk losing time or health.

Since a diploma or certificate does not always indicate the proper level of practical skills and knowledge of its owner, you can collect feedback on the work of a particular trainer.

It’s good if a person has a medical or biomedical education, and has more than one year of training in the gym. Then he will be able, at a minimum, not to harm, and ideally to help, by developing a safe and effective strength complex.

Injury Prevention

Now let’s talk about what the consequences of inept strength training can be. Of course, it is difficult to harm yourself by exercising at home without weights. But those who work with hardware, and everyone else, should pay attention to some important points:

Know your diagnoses. Some of them can really be ignored, but others in certain conditions pose a threat to life. Before active strength training You should consult your GP.
You should not exercise on a full stomach.
Make sure that the room maintains a normal microclimate. There should be no drafts or stuffiness, the temperature should be comfortable.
In the gym, until you have mastered the technique of basic exercises and given yourself the necessary stretches, you do not need to lift heavy weights.

There are many strength training methods. Experiment, choose what suits you and gives results in your particular case. And, of course, remember that you only have one health, and you train to strengthen it, not destroy it.

If you have ever asked the question: “how to become stronger?”, then after reading the article, you will learn how to achieve this. You can create your own training program. The article raises issues of training frequency, optimal rest time between approaches and exercises. The method of periodizing loads is explained, as well as how to select the correct working weight. In addition, you will learn how to avoid accidental injury.

Training frequency

To develop strength qualities, you will have to work with heavier weights in each workout, as a result, you will need more time for rest and recovery. It is believed that the more an athlete weighs, the less often he should exercise. During power work, the central part is significantly loaded nervous system(CNS) and if a few days are enough for the muscles to recover, then in order to avoid a state of overtraining, you will have to increase the rest time. Some athletes do not tie training to a weekly cycle, but train once every two or three days. You need to choose the frequency of training so that you come to each new lesson with light feeling“krepatura”, but not fatigue or pain.

Selecting Exercises for Strength Progression

To lift a heavy object from the floor, your arms will not be strong enough; you will need to use your back and legs. From the example it is clear that it is impossible to become strong using only “single-joint” exercises, such as barbell curls. For strength progress, you should focus on movements that use many muscle groups. The most important exercises for developing strength are the deadlift, back squats and bench press; they are “multi-joint”. People called them "base". They should be the basis of your program. To eliminate weak points and fill the muscles with blood, auxiliary exercises are used. Depending on muscle group you can use: bending over with a barbell, hyperextension, leg press - for the legs; push-ups from the floor and on parallel bars, bench press - for the upper shoulder girdle, rows in a block machine, pull-ups - for the back.

How many hikes and repetitions to do?

In the “base” you should perform from three to six working approaches. The weight of the barbell should gradually increase with each new set. When training for strength, in the main exercises, the number of repetitions should not exceed 8. In auxiliary exercises, the number of repetitions can be increased to 10-15, since their main task is to pump large quantity blood into the muscle groups being trained.

How to determine working weight

You can select the desired working weight only by trial. Dedicate several training sessions to determining your ultimate maximum (RM). To do this, after warming up, do a set with a weight that you can lift (shake) about 10 times, then rest and try to lift a little more weight for the maximum number of repetitions. So gradually increase the weight of the barbell until you can only lift it once. This will be your PM. You can also use the formula: (weight of the bar * 0.0333 * number of repetitions) + weight of the bar = 1 RM, where 0.0333 is the correction factor. For example, you bench pressed 100 kg 8 times, then, according to the formula, your approximate RM will be: (100* 0.0333* 8)+ 100= 126 kg.

Rest between sets

When doing strength work with weights over 80% of the 1RM, the reserves of creatine phosphate (CrP) contained in our muscles are mainly used. Given the above, rest between sets should be between 2 and 6 minutes. During this time, part of the KrF in muscle fibers will recover and it will be possible to perform another approach. To ensure that the rest between exercises is not prolonged, you should alternate them, for example, after a squat, move on to pull-ups or dumbbell flyes.

Exercise speed

When training for strength, you must work in an explosive manner. That is, you lower yourself with the barbell (in a squat), slowly and under control, as if “pulling”, after which you shoot up like a spring. The same applies to the bench press and deadlift, the downward movement takes about 2-3 seconds, the upward movement up to 1 second.

Load Cycling

You cannot linearly increase the weight on the bar at every workout; this will eventually lead to a state of overtraining. For strength progress, loads should be cycled. There are a huge number of options for periodizing training. But their essence comes down to alternating heavy workouts with medium and light ones. You can, for example, in the first week combine a light squat with a heavy bench press, and in the second week the squats will be heavy and the bench press will be light. Periodization in a microcycle in the case of a standing barbell press may look like this: Monday – 60 kg for 8 repetitions, Wednesday – 80*6, Friday – 40*12. In this case, the training intensity (weight of the barbell*number of repetitions/number of approaches) is maintained.

How to insure against injuries

When working on basic exercises, always ask a friend or trainer to back you up. Also, never neglect the use of a belt, knee pads and wrist bandages. Always monitor the technique; if it is strictly followed, the risk of injury is very low. Do not forget to warm up well before working approaches, and also use warming ointments before training.

Example of a strength program

And finally, a concrete example training program to develop strength. It is suitable for beginner athletes. Interest is calculated from your PM. The macrocycle consists of 12 sessions, choose the frequency of training according to how you feel, but no more than 4 times a week.

Squat - 70%*5, 75%*5, 80%*5 Hyperextension 5 sets*15 times Crunches 5p*12p.
Bench press – 60%*8, 70%*8, 75%*6, 80%*6 Lying dumbbell flyes 3p.*10r. Push-ups on parallel bars 5p*12r.
Deadlift - 70%*4, 75%*4, 80%*4 Pull-ups 3p.*10p. Traction upper block to the chest 4p.*15r.
Squat - 80%*3, 85%*3, 90%*3 Bent-over with barbell 3p.*10r. Twisting 5p.*12p.
Bench press – 65%*6, 75%*6, 80%*4, 85%*4 Pullover with dumbbell 3p.*15r. Triceps extensions in a block exercise machine 3p*10r.
Deadlift - 75%*2, 80%*2, 85%*2 Barbell row on straight legs 5p.*12p. Horizontal block pull 3p.*10p.
Squat - 85%*3, 90%*2, 95%*1 Hyperextension 5p.*15r. Twisting 5p.*12p.
Bench press – 70%*5, 80%*3, 90%*2, 95%*1 Lying dumbbell flyes 3p.*10r. Push-ups on parallel bars 5p*15r.
Deadlift - 80%*3, 90%*2, 95%*1 Pull-ups 4p.*10p. Pull up. block to chest 4p.*12p.
Squats with a barbell on the front - 50%*5p.*5r. Hyperextension 3p.*15r.
Incline press – 50%*4p.*8r. Pullover with dumbbell 3p.*15r.
Pull-ups 3p*10p.

Pull up. block to chest 4p.*12p. Then the cycle is repeated again, but you add 5 or 10 kg to the PM, and we calculate new percentages. Not indicated in the program warm-up approaches. The warm-up might look like this: 30%*10, 45%*8, 55%*5, 65%*3. Percentages are calculated only for basic movements, choose the weight in auxiliary exercises according to how you feel. Compliance with all of the above recommendations will certainly give you an impetus to increase your strength indicators.

In the modern world, work on building a beautiful and healthy body is becoming not only more and more popular, but also necessary. Types of strength training are what you need to understand first if you decide to become an athlete.

The benefits of such training:

significant increase in strength and endurance
skeletal strengthening
improved posture
acceleration of metabolism
aesthetic appearance and healthy well-being

In bodybuilding, strength training has a huge impact positive effects on the body and it is extremely difficult to list them. Bodybuilding is often the main sport where these types of loads are maximally balanced and a universal approach to body development is revealed.

Types of strength training are divided into three types:

gaining muscle mass
strength development
giving the body relief

Each type requires a completely different approach to work, so it is definitely worth identifying the goals and priorities that the athlete sets for himself. Training for strength development usually features fewer repetitions per set (1 to 5), but work with maximum and submaximal weights. If the main goal is relief, then on the contrary, the number of repetitions increases to 12-15, and accordingly, the working weights are significantly reduced. In bodybuilding, strength training is most often aimed at gaining muscle mass. For this, the number of repetitions will vary from 6 to 12.

Selection of training methodology

Strength training methods can be divided into two types:

exercises on simulators
training with free weights

Strength training techniques have different names and have their own specific meanings. Gradually - the variable is quite simple: you need to work with weights of 50-80% of the maximum, trying to add weight to the possible limit in each subsequent set. The results from strength training in this manner will be simply unrealistic.

Power technique circuit training is one of the most common. The principle is also quite simple: it is necessary to perform certain exercises without breaks, moving from one simulator to another, and the weight in the simulators must be varied from 20 to 40% of the maximum.

If we talk about techniques aimed at developing maximum strength, then the weights used will be in the maximum range (approximately 85-100%), and the number of repetitions, on the contrary, will be reduced to a minimum. Bodybuilding strength training is significantly different from powerlifting, so you shouldn't try to mix the two different approaches together.