Strength training system. The Perfect 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 schemes, 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 carefully and plan everything here. And the better you do it, the best results achieve.

Therefore, I prepared this lesson so carefully, in which I will tell and show absolutely everything.

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

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

The essence of the diary: manage muscle growth.

Height muscle mass This is an ever increasing load.

In order to have 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 such a progression of the load (see below for explanations)

1st method. Let's say on Monday you work in the bench press for incline bench 50 kg for 6 reps, which 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 on the previous one, then your task is completed.

Conclusion: On that week there were 50 kg for 6 times, on this one already 7 times or 8 or 10 (depending on how much you got) = load progression = muscle growth.

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

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 52 kg for 8 repetitions, we use again the 1st progression method - repetitions) do 52 kg not for 8, and already at 12.

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

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

And one more thing, you should use load progression (both methods) in all exercises, not just in the bench (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

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

For those who have amino acids in soluble form (powdered) that can be mixed with water and absorbed during training, this will be most effective. (not necessary)

Conclusion: take plain non-carbonated water with you at least 1-1.5 liters.

It’s good what to have with you in training and why we have already discussed. Now I present to you the compositions training complex, by days and weeks.

I have identified 4 training programs, from which I repelled:

For beginners (3-4 or 2 workouts per week)
for the intermediate level (split 3 days a week)
for intermediate 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 according to this training program in gym stick to it for at least 6 months. Then you can move on to the next training program.

The essence of this training program is as follows: we divide 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.
2nd day - Chest, shoulders, arms.

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

Therefore, in a week we will get 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 gist? For those who have a nervous job, constant stressful situations, poor nutrition, if you are already old, etc. and so on. feel free to add two instead of one day of rest.

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

Sitting leg extension 4xMAX (in order 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 (workers)
Pull-ups (if you can) or deadlifts vertical block to the chest 4X8-12
Rod thrust in the slope 4X8-12

chest-shoulders-arms

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

Intermediate (Split 3 days a week)

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

If you continue to add strength and muscle mass, then nothing needs to change. This rule applies to any training scheme. While the complex exercise works in the gym, don't change it. If progress is not visible, go 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 with the deltas, and the chest with the arms.

For the legs, we have specially allocated a separate day (this will allow you to better train the largest muscle group). Training days(Monday, Wednesday, Friday or Tuesday, Thursday, Saturday) we adjust to ourselves.

Stick to 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-Delta
Day 4. Thursday - Rest
Day 5. Friday - Chest, Arms
Day 6-7. Saturday-Sunday - rest

This is what the training split looks like:

Back Delta
Chest Arms

Program and selection of exercises:

Squats 4x8-10
Leg press lying 3x8-10
Sitting leg extension 3xMAX (finishing exercise)
Rises on socks, standing 3x8-10

Back deltas

Pull-ups or thrust of the block to the chest 4x6-12
Bent over row 4x6-12
Horizontal pull 3x6-12
Bench press, standing from behind the head 3x6-12
Broach (rod pull to the chin, medium grip) 3x6-12
Abduction of arms with dumbbells to the side 3x6-12

Chest-arms

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

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

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 thoroughly.

This is what the training split looks like:

Mon. Breast
Tue Back
Wed Legs
Thu. 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

Chin-ups or rows (for those who can't pull up) 4x6-12 reps
Lever pull 4x6-12 reps

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

Thu. Shoulders

Standing swings (3 sets of drop set first heavy, medium, light all for 6-15 reps, rest 20sec)

Lifting the bar for biceps 4x6-12
Hammers with dumbbells 4x6-12

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

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

Explanations for all training programs

We use competent 2, 3, 5-day splits that do not cause conflicts in the recovery process.
We use macroperiodization (we gradually increase the weight at each workout and work in the planned number of repetitions without breaking the schedule - we do not take heavier weight than planned).
We keep a training diary, thanks to which we use both methods of progression of loads (1st method of repetition, 2nd method of increasing weights).
We use basic exercises (these are exercises in which several muscles or muscle groups are involved, in short, these are heavy exercises that are performed with free weights). Why? How more muscle participates in the work, the better for general development muscle mass.
We use the golden mean, namely 3-4 working sets, after 2 warm-up sets (these sets include a warm-up + a warm-up set, where the warm-up is an empty bar, then add weight (50-60% of working weight) in the range of 12-15 Then add more weights and do a lead-in set (already 70-80% of the working one) for 8-10 reps, and only then do the working sets (100%).
In each exercise, 6-12 repetitions are performed. The only exceptions are the calf muscles (lower leg) where we perform 15-20 repetitions. Why? The fact is that muscle failure should occur in the interval of 10-30 seconds. During this time interval, you will have time to complete 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, then here we will have time to do 15-20 repetitions during this time. That's the whole secret of the increased number of repetitions for the lower leg.
Using FAILURE (i.e. 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 pre-workout activities

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

Then write down:

Day of the week (for example, Monday)
Muscle group (for example, chest)
Number (e.g. 1.07.2013)
Working weight, approaches, 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 thanks to the diary (see below how to keep it).

How to keep a workout 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 very essence).

On the first Monday, I wrote down all the exercises, weights, repetitions, approaches. For you to understand, below is a clear example of how easy it is to maintain (but I also added - here we use the 1st method, you don’t need to write this, so you understand).

Monday: chest (1.07.2013)

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

Next Monday: chest (8.07.2013) - 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 workout. Warm-up without weights. For 5 minutes, until the forehead is covered with perspiration. 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 no big weights(50-60% of the working weight) in the range of 12-15 reps.

Then add more weight and do a lead-in approach (already 70-80% of the working one) for 8-10 repetitions.

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

3) After each workout, it is important to do a hitch

Cooldown - performed at the end of the workout.

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

4) Immediately after training after you entered 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 fully only after 30-40 minutes after training, so we eat fast carbohydrates + fast proteins.

For example:

Simple carbohydrates (any sweet: chocolate bar, snickers, gingerbread, banana, sweet juice)
fast squirrels ( Whey Protein either amino acids, gainer, or regular boiled egg foods).

In combination with proper nutrition This workout plan will help you achieve fantastic results Trust me, I know what I'm talking about.

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

The last set of exercises I took out for these three, because it is fundamentally different from those training programs. Why, you will find out 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 according to this system.

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

By training the fascia, our main goal is: to deliver 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, as it the muscle grows only as long as there is free space. By training them in 7 sets of pampas, we can stretch the fascia and thus 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 a 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 extensibility and elasticity is determined by the number of fibers. In other words, some of us have fasciae that are bulkier and more rigid than others.

Genetically gifted bodybuilders have thin fasciae so their muscles look bigger and puffier, classic examples are Ronnie Coleman and Phil Heath who have thin fasciae. Their muscles expand more easily.

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

How to train fascia?

You should train with heavy weights using basic exercises, in general, 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 simulators where isolation load) in 7 sets of 12-15 repetitions, the rest between sets is minimal (no more than 30 seconds, this is the only way we will get the maximum possible pumping. (this will be training the fascia).

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 are doing 70 kg in 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 while exercising. At least 1.5 liters it depends on your personal characteristics (sweating), season and your weight. More water is needed in summer.

What exercises are best for 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 interfere with giving a full load to the target muscle.
Required good technique and balance that gets messed up when you try to hit a lot of sets in a short amount of 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 made a specific example of a training program, split 5 days a week (the program is suitable for experienced athletes) for beginners, it makes no sense to train on it. The usual training scheme, but at the end, the final exercises are fascia training, this is what we discussed today.

Sitting 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 simulator 4x15-20
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: Incline Barbell or Dumbbell Press on Smith Machine 7x10-15

Wed Back

Chin ups or rows (for those who can't pull up) 4x6-12 reps
Bent Over Row 4x6-12 reps
Dumbbell row with 1 hand in an incline 4x6-12
Horizontal block pull 4x6-12 reps
Fascia: horizontal thrust block 7x10-15

Thu. Shoulders

Rod pull to the chin with an average grip (broaching) 4x6-12
Bench press, standing from the chest 4x6-12
Wiring dumbbells to the side (swings) 4x10-15
Fascia: Standing Swings (3 sets drop set first heavy, medium, light all for 6-15 reps, rest 20sec)

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

Lifting the bar for biceps 4x6-12
Bars (emphasis on triceps) 4x6-12
Hammers with dumbbells 4x6-12
Barbell bench press narrow grip 4x6-12
Fascia: Lifting the barbell for biceps + Extension of the arms at the block) with a superset 7x10-15.

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

I tried to touch and show you everything, I don’t know what else to 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 are already copying information from this site, then at least insert a link to the source, be people!

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 barbell squat, deadlift, and bench press. Basic exercises will do much more than isolation exercises and give 90% of the results in the gym.

2. Use good technique

Good technique is very important when you start lifting. big weight, because it allows you to avoid in the long run sports injuries. As the weight being lifted increases, technique will become more important. Work on building good technique with lighter weights before you start breaking your records. 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 the weight

Of course, in order to become stronger, you need to challenge your body in the form of increasing the lifting of the load for 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 each week because other factors such as fatigue or lack of focus may discourage you from doing so. Try to increase the weight in small amounts each time you show up at the gym.

4. Set goals

In order to make progress and be successful in any field, you must have the solid and achievable conditions you aspire to. If you go to the gym without knowing what you will be doing, then you will have a low-yield workout. Before you put your foot on the threshold of the gym, you should know exactly what exercises you will perform and what kind of loads you will try to lift. I would recommend carrying a laptop with you to record your progress and the exercises you have done. If you have a clear list of goals, you will achieve much more during your workout.

5. Don't overexert yourself

Overexertion is the 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 eventually you will not progress and become weaker. Your body gets stronger and regenerates when you rest, not in the gym. Enough food and sleep are needed for the body to recover. In order to get stronger you have to take long breaks between workouts. Take a good rest between workouts so that your body fully recovers after a hard workout. A two or 3 day break may be advised if strength is your main goal.

6. Focus on your diet

Nutrition is an essential part of any strength training. To become strong and muscular, you need a diet rich in vegetables, protein, complex carbohydrates and fats. Diet can provide 80% success in the gym. If your diet is evil, then your strength and stamina will be too. 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 any progress during the week and there will be times when you will seem to be making no progress. Building muscle and increasing strength is an unpredictable process and needs to be worked on even if it seems like you are standing still. Most people at some stage are in a situation where they don't get stronger. This is completely normal, because in the end, you will become stronger and you will get the volume of muscles that you were striving for. Focus on good food, rest and you will see results.

Performing strength exercises helps to 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 most the best option getting rid of unwanted 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. The technique of strength training varies 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 volumes. Such a thing as muscle strength fades into the background. As a result, many stop exercising without seeing a noticeable “explosive” result.

However, it is important how many muscle fibers in the muscle work for the result, and not its thickness. Your strength primarily depends not on volumes, but on the functional usefulness of the muscles. This explains the amazing phenomenon: a person with more thin arms than you can squeeze 100 kg from the chest, but you can’t.

Strength training is aimed at the general 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 directions. All kinds of strength training are designed for different degrees physical development. Therefore, everyone can choose the most suitable method of strength training for themselves. The main thing, remember, you need to train regularly, otherwise the results will go away just as 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 charging and gymnastics. This technique of strength training is typical, in particular, for the military, and has been practiced for a very long time.

Strength exercises at home from the outside look like a circular workout: you squat, push-ups, pump the press, do other exercises. Such strength fitness develops endurance, strengthens the heart, slightly increases strength.

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

Horizontal bar and bars

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

Look at people who are fond of workout. They do not 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 exercise stress. Its harmfulness is manifested only at the moment when you jump from the horizontal bar to the ground - try to do it gently and on your toes, not on your heels. In the latter case, you create an artificial concussion for the whole body (from the heel to the head) and a traumatic load on the spine.

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

Then, 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 move to the gym.

Powerlifting

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

In weightlifting, the snatch and clean and jerk is a mixture of squatting and deadlifting. The conclusion of the bar above the head is practiced separately with the help.

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

From the point of view of the influence on the figure, this will not bring cardinal 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 in the power complex additional exercises to specific muscle groups.

As far as spinal health is concerned, people with back problems can ditch (or limit) deadlifts and squats. own weight). The squat can be replaced with a leg press. But now nothing can fully replace the stand-up. Instead, it is better to do hyperextension.

Plan heavy workouts in such a way that one muscle group experiences a load once a week. More training doesn't make sense. Instead of the second hard workout in one week, you can give an easy one in order to pump the target muscle group with blood.

The morning period is not the most best time for lifting weights, it is better to train during the day and in the 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 leading a nocturnal lifestyle. 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 ellipsoid.

Circuit training, crossfit

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

Part of the exercises can be done at home, as already mentioned. A more serious crossfit strength training program can only be implemented in a gym.

Important Points

No matter how you train, before starting classes, 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 inefficient, but also extremely unsafe, especially if you are working with weight. On the horizontal bar or uneven bars, you can also get injured. By the way, despite the apparent simplicity, strength exercises at home should also be done after active warming up.
Review your diet. For heavy physical training You will need plenty of proteins and carbohydrates.
Allow your body to rest between workouts for at least 2 days. That is, if you trained today, next workout in the same power style should be the day after tomorrow. Muscles need time to recover.
Listen to your body. Sharp pain during exercise indicates an injury. You should not continue to work with weights through this pain until you deal with its source.
The strength training program should be compiled by a qualified specialist. 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 their 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 more than one year of a gym behind him. Then he will be able, at least not to harm, and ideally to help, by developing a safe and effective power complex.

Injury Prevention

Now let's talk about what inept strength training can turn into. Of course, it is difficult to harm yourself by exercising at home without weights. But for those who work with iron, and for everyone else, you should pay attention to some important points:

Know your diagnoses. You can really give up on some of them, but others, under certain conditions, pose a threat to life. Before active strength training you should consult with your therapist.
Should not be exercised 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 work out the technique of basic exercises and do yourself the right stretch, you do not need to take heavy weights.

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

If you have ever wondered: "how to become stronger?" Then after reading the article, you will know how to achieve this. You can create your own training program. The article raises questions about the frequency of training, the optimal rest time between sets and exercises. The method of periodization of loads is explained, as well as the method of choosing the correct working weight. In addition, you will learn how to avoid accidental injury.

Training frequency

In order to develop strength qualities, you will have to work with heavy weights in each workout, as a result, you will need more time for rest and recovery. It is believed that the greater the weight of the athlete, the less often he should be engaged. During power work, the central nervous system(CNS) and if the muscles need a few days 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 do it once every two or three days. You need to choose the frequency of the training so that you come to each new lesson with light feeling"krepatura", but not fatigue or pain.

Choice of exercises for strength progress

To lift a heavy object from the floor, the strength of the hands is not enough, you will need to connect your back and legs. From the example it is clear that it is impossible to become strong using only "single-joint" exercises, such as lifting the barbell for biceps. For strength progress, you should focus on movements that involve many muscle groups. The most important strength exercises are the deadlift, back squat, and bench press, all of which are "multi-joint." The people called them "base". They should form the basis of your program. To eliminate weaknesses and fill the muscles with blood, auxiliary exercises are used. Depending on the muscle group you can use: inclinations with a barbell, hyperextensions, leg press - for legs; push-ups from the floor and on the uneven bars, bench press - for the upper shoulder girdle, traction in a block simulator, pull-ups - for the back.

How many sets and reps to do

In the "base" should be performed from three to six working approaches. The weight of the bar 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 a large number blood to the trained muscle groups.

How to determine the working weight

You can choose the desired working weight only by sampling. Dedicate a few workouts to determining your maximum 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 handle a little more weight for the maximum number of repetitions. So gradually increase the weight of the bar until you can handle it only once. This will be your PM. You can also use the formula: (barbell weight * 0.0333 * number of repetitions) + barbell weight \u003d 1 RM, where 0.0333 is a correction factor. For example, you shook 100 kg for 8 times, then, according to the formula, your approximate RM will be: (100 * 0.0333 * 8) + 100 \u003d 126 kg.

Rest between sets

During power work with weights over 80% of the RM, the reserves of creatine phosphate (CrF) contained in our muscles are mainly used. Given the above, the rest between sets should be from 2 to 6 minutes. During this time, part of the Krf in muscle fibers will recover and you can perform another approach. So that the rest between exercises is not delayed, they should be alternated, for example, after a squat, move on to pull-ups or breeding dumbbells.

Exercise speed

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

Load cycling

You can’t linearly increase the weight on the bar at each workout, this will eventually lead to a state of overtraining. For strength progress, the load should be cycled. There are a huge number of options for periodization of training. But their essence boils down to alternating heavy workouts with medium and light ones. It is possible, for example, in the first week to 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 the microcycle in the case of a bench press may look like this: Monday - 60 kg for 8 repetitions, Wednesday - 80 * 6, Friday - 40 * 12. In this case, the training intensity (barbell weight * number of repetitions / number of approaches) is saved.

How to protect yourself from injury

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 hand wraps. Always follow the execution technique, with strict adherence to it, the risk of injury is very low. Do not forget to warm up well before working approaches, and also use warming ointments before training.

Strength Program Example

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 your well-being, but not more than 4 times a week.

Squat - 70% * 5, 75% * 5, 80% * 5 Hyperextensions 5 sets * 15 times Twisting 5p. * 12p.
Bench press - 60% * 8, 70% * 8, 75% * 6, 80% * 6 Breeding dumbbells lying 3p. * 10r. Push-ups on uneven bars 5p. * 12r.
Deadlift - 70% * 4, 75% * 4, 80% * 4 Pull-ups 3p. * 10r. thrust upper block to the chest 4p. * 15r.
Squat - 80% * 3, 85% * 3, 90% * 3 Slopes with a barbell 3p. * 10r. Twisting 5p. * 12p.
Bench press - 65% * 6, 75% * 6, 80% * 4, 85% * 4 Pullover with a dumbbell 3p. * 15r. Triceps extension in a block simulator 3p. * 10r.
Deadlift - 75% * 2, 80% * 2, 85% * 2 Rod thrust on straight legs 5p. * 12r. The thrust of the horizontal block 3p. * 10r.
Squat - 85% * 3, 90% * 2, 95% * 1 Hyperextensions 5p. * 15r. Twisting 5p. * 12r.
Bench press - 70% * 5, 80% * 3, 90% * 2, 95% * 1 Breeding dumbbells lying 3p. * 10r. Push-ups on uneven bars 5p. * 15r.
Deadlift - 80% * 3, 90% * 2, 95% * 1 Pull-ups 4p. * 10r. Top pull. block to the chest 4p. * 12r.
Squats with a barbell on the chest - 50% * 5p. * 5p. Hyperextensions 3p. * 15p.
Bench press - 50% * 4p. * 8p. Pullover with a dumbbell 3p. * 15r.
Pull-ups 3p. * 10p.

Top pull. block to the chest 4p. * 12r. Then the cycle repeats again, but you add 5 or 10 kg to the PM, and we calculate new percentages. Not included in the program warm-up sets. A 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 the auxiliary exercises according to your well-being. Compliance with all of the above recommendations will certainly give you an impetus to the growth of strength indicators.

In today's 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 of all if you decide to become an athlete.

The benefits of such training:

significant increase in strength and endurance
strengthening the skeleton
posture improvement
acceleration of metabolism
aesthetic appearance and health

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

There are three types of strength training:

a set of muscle mass
strength development
giving relief to the body

Each type requires a completely different approach to work, so be sure to identify the goals and priorities that the athlete sets for himself. Strength workouts usually feature fewer reps per set (from 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, respectively, 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.

Choice of training method

Strength training methods can be conditionally divided into two types:

exercises on simulators
free weight training

Strength training methods 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 approach. The result of strength training in this vein 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 interruption, 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 region of maximum (approximately 85-100%), and the number of repetitions, on the contrary, will be reduced to a minimum. Strength training in bodybuilding is very different from powerlifting, so you should not try to mix two different approaches together.