During training at home, we perform physical exercise. Depending on the intensity of muscle contraction, the duration of contractions and the force applied for this, they are divided into 3 groups:
- Power exercises . They are characterized by strong muscle tension at low speed and short duration of movement. They are divided into static and dynamic.
- Speed-power exercise is dynamic exercises performed at high speed with intense muscle contraction.
- Endurance exercises. The main feature is the duration of execution; the intensity of the load on the muscles and the speed are low.
Strength exercises help reset excess weight, overcome depression, illness of cardio-vascular system . Regular training at home will increase self-confidence and stabilize mood. Power complex exercise triggers an energy transformation mechanism in the muscles, with the help of which they adapt to increasing load.
The fat layer decreases, muscle mass increases. The body copes better at home and at work with physical activity, becomes more resilient. Bodybuilding is useful for developing the main masculine qualities: courage, willpower, constancy.
“The world has never been interested in weakness. He always stayed strong. That same inner strength that years of training with iron add to us. So the main difference between us and others is not bulging muscles, but another, incomparably high and strong spirit,” says Arnold Schwarzenegger.
Frederic Delavier, author of Anatomy strength exercises”, explains and illustrates the technology for performing each element of training from the point of view of human anatomy and physiology. The pictures show the colors of the muscles that bear the load, provide recommendations for implementation and warnings against muscle injuries.
For beginners, this encyclopedia of bodybuilding - an indispensable tool for studying at home. Frederic Delavier - French scientist, former weightlifting champion; anatomy and physiology physical development- the subject of his scientific interest.
Anatomical differences
Before choosing a specific set of strength exercises for home, determine your body type. There are 3 types:
- Mesomorphic– muscular anatomy of the body, wide bones, massive torso, no fat layer;
- Endomorphic– abundance subcutaneous fat, lack of muscle development, no athletic qualities;
- Ectomorphic– thinness, thin bones, weak muscles, thin layer of fat.
Training is easiest for mesomorphs, because they naturally have a strong, resilient body. Endomorphs will first have to lose weight and take care of acquiring strong-willed qualities, while ectomorphs will have to intensively gain weight and train endurance. Pure body anatomy is rare; The human body combines signs of different qualities, but one of them predominates.
To determine your body type, measure your wrist circumference. In adult men it occurs:
- 15-17.5 cm – fine-boned structure;
- 17.5-20 cm – average bone width;
- More than 20 cm – broad-boned type.
Women of the mesomorphic type have an hourglass figure, are not overweight, and can easily grasp the wrist with the thumb and middle finger. Endomorphic women tend to be overweight, they have a wide waist and hips, and it is impossible to wrap their fingers around their wrist. Ectomorph ladies are thin, have a thin bone structure, narrow shoulders and hips; When grasping the wrist, the fingers overlap each other.
The main thing is motivation
Regardless of body type, Every person can achieve success by training at home. Strength, speed-strength and endurance exercises not only form beautiful muscle relief. They are good for health and development physical strength and endurance, education of strong-willed qualities in men and women.
Anatomy of Strength Exercise contains the best strength exercises and workout plans for women and men. They start with programs for beginners, choosing them for their body type, personal qualities and adapting them at home.
Motivation to exercise is initially unstable. During the first 6-12 weeks of studying at home, you have to show perseverance, consistency and willpower. There are no visible results yet, and the body is actively resisting the load. If you are overweight, dieting is also difficult.
After 3-6 months, the first visible changes appear. At this stage, the amateur athlete wants to quickly develop the achieved strength qualities, and the danger of exceeding the load is high. It is important to gradually add load at home, changing the program no more than once every 3 months.
The training program for men and women at home is designed for a year. During this period, the amateur athlete thoroughly studies the characteristics of his body, strength qualities and selects for himself effective load. He overcomes the plateau period - getting used to strength training and gradually increases the number, intensity and number of repetitions of strength and aerobic exercises.
Rules for beginners
Before training, warm-up at home or outdoors is required, and after it - stretching. Warm-up example (7-10 min):
- Running in place – 3 minutes;
- Rotation of the wrists – 15 times;
- Swing your arms – 15 times;
- Rotation knee joints– 12 times;
- Side bends – 10 times;
- Bend forward and back – 8 times;
- Rotate your head – 6-8 times;
- Swing with straight legs - 6-8 times.
To perform strength exercises at home, you need dumbbells (preferably collapsible), a low wide bench, weights for the arms and legs, a horizontal bar, and a gymnastic ball. If sports equipment not at home, they use bottles with sand, a bag with stones. Horizontal bar and bars - on sports ground in the courtyard.
For muscle development, acquisition of good physical fitness and there are no obstacles to the strong-willed qualities of an athlete!
Power training at home, alternate with aerobic exercises (exercises on an exercise bike, treadmill, swimming, aerobics): strength exercises - 3 times a week, aerobic exercises - 4 times a week (every other day). Once a month, increase the number of approaches (1-3) and repetitions for each exercise; Between approaches you need a rest of 30-60 seconds.
Program for endomorphic type
- While standing, do push-ups from the bar – 8-15 times.
- Squat, holding the ball between your shins – 8-15 times.
- Lying down, raise straight legs – 8-15 times.
- Lying down, legs on feet. Raise your arms straight up, simultaneously raise your pelvis and back, maintain balance by leaning on your shoulders – 8-15 times.
- Stand on a low bench or step of a ladder. Rise and fall on your toes 8-15 times.
- While standing, raise your arms straight with dumbbells to the sides 6-12 times.
- Bend over with dumbbells 6-12 times.
- Seated dumbbell press – 6-12 times.
After training 10-15 minute stretching is required to develop ligaments and relieve muscle tension.
Program for mesomorphic type
- On your knees, do push-ups from the floor 10-12 times.
- Squat, holding the ball between your shins – 10-12 times.
- Stand on a low bench or step of a ladder. Rise and fall on your toes 10-12 times.
- Lying down, legs on feet. Raise your arms straight up, simultaneously raise your pelvis and back, maintain balance by leaning on your shoulders – 10-12 times.
- Lying on the ball, raise your opposite arm and leg parallel to the floor – 6-10 times.
- While standing, raise your arms straight with dumbbells to the sides 10-12 times.
- Bend over with dumbbells 8-12 times.
- Seated dumbbell press – 8-12 times.
- Twisting the body – 8-15 times.
- Lying on the floor, lift your leg bent at the knee and straighten it, slowly lowering it to the floor - 6-12 times with each leg.
After training, a 10-15 minute stretch is required to develop ligaments and relieve muscle tension.
Program for ectomorphic type
A low repetition rate is used. Instead of aerobic training, walking or running in the air for 15-20 minutes is recommended.
- On your knees, do push-ups from the floor 8-10 times.
- Squat, holding the ball between your shins – 8-10 times.
- With weight on your shoulders, rise and descend with one leg onto a low bench 8-10 times.
- Side Lunges bent leg with dumbbells in hands – 8-10 times.
- Bend over with dumbbells 8-10 times.
- Lying down, legs on feet. Raise your arms straight up, simultaneously raise your pelvis and back, maintain balance by leaning on your shoulders – 8-10 times.
- Lying on the ball, raise the opposite arm and leg parallel to the floor - 6-8 times.
- Seated dumbbell press – 6-10 times.
- Twisting the body – 8-10 times.
- Lying on the floor, lift your leg bent at the knee and straighten it, slowly lowering it to the floor - 6-8 times with each leg.
After training at home, 10-15 minutes of stretching are required to develop ligaments and relieve muscle tension.
For greater effectiveness, it is better to alternate exercises at home with training in gym(1 workout at home, 2 in the gym). You can compare the load applied at home with the weights when training in the gym, and adjust it. When creating and changing a program To develop individual strength qualities, consultation with a professional trainer is recommended.
1. Focus on basic exercises
Compound exercises are those that work most of the muscles in your body at the same time. The most important exercises are barbell squats, 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 sports injuries in the long term. 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 each 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 if we're talking about about 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 so that the body can 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. Extensions muscle mass and increasing strength is an unpredictable process and needs to be worked on even if it seems like you're standing still. Most people at some stage 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.
For those looking to gain serious muscle mass, one of their top priorities will be determining what training method suitable for this particular adept. The article presents 5 training programs that will help any person create strong and powerful muscles.
For those who need to gain muscle mass, one of the main priorities will be to determine what it should be. best workout on bodybuilding. There is a wide range of different programs, so it is important to choose the one that best suits your needs.
It is also important that you understand what factors contribute to the best gains in muscle mass. A program that uses these principles will often be better than one that doesn't.
Let's take a quick look at some of the most popular bodybuilding training programs and identify the pros and cons of each.
The 5X5 program is one that is very popular among those who strive to get a large number of strength and muscle mass.
The setup for this program consists of performing three compound (multi-joint) exercises that target major muscle groups in both the lower and upper body in one workout, performing five sets of five repetitions.
You can add some isolation exercises at the end of each workout if you want, but the program doesn't allow for that.
pros
One of the most significant benefits of this program will be the increased frequency of training. Since you will be stimulating a large number of muscle fibers in each session, you will have the release of very high levels of testosterone, which promotes a good degree of muscle growth.
Most athletes also find that they get more ripped by following this program, which is an indication of its intense nature.
Minuses
The downside of this program is that it is somewhat unsuitable for beginners to working with iron, due to its high intensity. For a beginner, this can lead to overtraining if they are overconfident!
It's best to have a 3-6 month weight training history so you can be sure your body is ready for this stressful load.
The second negative to doing this program is that you will be training three times a week - this is not beneficial for many other types of strength activities such as heavy lifting. sports training(CrossFit).
If you are participating in competitions athletics at a high level, it may be better to choose a slightly less demanding program so that you are not overly fatigued in your professional training.
Sample workout.
Use 5X5 protocol for basic, basic exercises as described above, and then reduce the training volume for the accessory exercises.
If you are someone who tends to have difficulty recovering from training, then you might want to set up a 3X5 program first and see how that works. Keep in mind that it's easy to overdo it when training with the 5X5 program if you don't listen to your body.
Working through the program, switching between Workout A and Workout B three times a week, with at least one day off between sessions.
The two-week training cycle looks like this:
First week
- Monday: Workout A
- Wednesday: Workout B
- Friday: Workout A
Second week
- Monday: Workout B
- Wednesday: Workout A
- Friday: Workout B
From the third week the cycle repeats.
Plan to rest 60 to 120 seconds between sets of main exercises and 30 to 45 seconds between sets of accessory exercises.
Training program.
Training A.
- Bench press- 5 sets of 5 repetitions.
- Bent-over barbell row– 5 sets of 5 repetitions.
- Pull-ups
- Standing dumbbell lateral raises– 2 sets of 8-10 repetitions.
- Raises while lying on the floor
Training V.
- Front Squats– 5 sets of 5 repetitions.
- Army press– 5 sets of 5 repetitions.
- Deadlift– 5 sets of 5 repetitions.
- Barbell curl– 2 sets of 8-10 repetitions.
- R curling arms with dumbbells from behind the head while sitting– 2 sets of 8-10 repetitions.
- Lying leg raises horizontal bench – 2 sets of 15 repetitions.
2. German volumetric training.
The next higher volume training program for building muscle is German volume training.
The protocol is very similar to the 5x5 program, but the program differs in that you will have to work in a higher range of sets - 10 and each set requires a rep range greater than ten.
The design of this program is to focus on two major muscle groups per workout, alternating between them for three days a week.
pros
For those who train with this protocol, this type of training will allow you to build muscle at an incredibly high rate, provided you follow the right nutrition plan.
Some people make the mistake of not taking care of their nutrition while training on this program, and it is these people who are at a significantly higher risk of burning out in a short period of time.
If you want to get good results from this program, stick to a high-calorie diet. These calories will be vital to maintaining high training volume and your ability to gain muscle mass.
Minuses
As with the 5X5 protocol, if you plan to do any additional activities with this program - additional sports training, cardio or other methods of activating the muscles and central nervous system, you may run into some problems. Generally, you will need to cut back on everything else you do in your main program so that the body can have enough time to recover and continue to progress... make sure you take this into account.
Another relatively negative factor about this program is that if you are interested in developing maximum strength, this may not be the best idea.
The reason for this is that pure strength gains typically require you to train with weights in the lower rep range, whereas this program is designed to work in the higher rep range.
There are advanced variations of German volume training that use low rep ranges to accommodate heavier weights. If this is important to you, think about it.
Sample workout
For this training protocol, you will choose one exercise for each muscle group and work it for 10 sets of 10 reps each. Once these are completed, you can add some isolation exercises if you wish, but perform them in the range of 2-3 sets of 10-15 reps.
Maintain your workout pace by resting for 60-90 seconds. Remember that since you're training in a higher range of sets and reps, you won't be using as much weight as you would with 5-6 rep workouts, so be sure to adjust your load accordingly. To start, choose a weight that is 50-60% of your 1 rep max.
The program is divided into three training days:
- Day 1: Chest, back.
- Day 2: Rest.
- Day 3: Legs, abs.
- Day 4: Rest.
- Day 5: Shoulders, arms.
- Days 6,7: Rest.
Training program.
Workout 1: chest, back.
- Dumbbell Bench Press
- Bent-over barbell row– 10 sets of 10 repetitions.
- Reduction of arms in the “butterfly” simulator- 3 sets of 10-15 repetitions.
- Linkage
Workout 2: Legs, Abs
- Back Squats– 10 sets of 10 repetitions.
- Lying leg curls– 10 sets of 10 repetitions.
- – 3 sets of 10-15 repetitions.
- Hanging Leg Raises– 3 sets of 10-15 repetitions.
Workout 3: Shoulders, Arms
- Army press– 10 sets of 10 repetitions.
- – 10 sets of 10 repetitions.
- French bench press on the lower block– 3 sets of 10-15 repetitions.
- – 3 sets of 10-15 repetitions.
3. FST-7 training program
Third type training program for gaining muscle mass, which is quite often used, is the FST-7 program. This program does not specifically outline all the exercises you need to do at this stage.
It doesn't specifically say that you should split your body into a specific training split (such as upper body and lower body or chest/back and legs and shoulders).
The name FST-7 stands for Fascial Stretch Training, which indicates that one of the main goals of this program is to stretch the fascial tissue, which is the soft connective tissue that is found around your muscles (a kind of protective cover) and also around the entire body. the rest of your body.
It is primarily responsible for maintaining the structural integrity of the body, providing support and protection to the muscles, and acting as a shock absorber when you perform any activity throughout the day, both in the gym and outside the home.
When this tissue stretches, you see an increase in muscle growth. There is a higher release of minerals, amino acids and oxygen to the muscle tissue.
To do this, perform 7 sets of 15 reps on the last exercise you do for each muscle group. It is important that the rest periods between these approaches are short - about 30 seconds no more.
Note: the working weight will be adjusted downward from what you would normally use for that particular exercise due to the fact that you will be working with a much higher total number The sets are 7, and the higher rep range will require you not to lift the weight too heavy.
pros
The benefits of this program, besides the obvious (better fascia health), is that it still allows for more flexibility on your part with the overall structural design.
If you want to focus on specific muscle groups, you can do that, or if you prefer the rest of the program to be lower in overall volume because you don't have a better recovery rate, then you can do that too.
Another positive point is that the higher repetition level and set range of seven sets for this exercise, will significantly increase your metabolic rate, so whether your goal is building muscle or losing fat, if you eat right and eat healthy foods, you can see an increase in your performance.
Minuses
Perhaps one downside to such training is your inability to recover quickly after completing such a protocol. Consequently, you will not be able to work in the same mode as you are used to.
Over time, you'll likely find that your body will adapt to the challenge, so try not to quit the program too quickly if that's what you're looking for.
Stick to this program and make sure you're eating right and stretching between training sessions without adding too much cardio to the week overall, and you'll likely start to see results and improvements with your fatigue levels going down.
Sample workout
This is another extremely intense program, so you should always monitor your recovery between training sessions.
Some people may choose to use the FST-7 principle (performing a final 7-set exercise per muscle group) in one of their workouts for a particularly lagging muscle group, while others may choose to use it in all of their workouts during the week.
Expect more soreness and soreness after this program than you may have previously experienced, and be prepared to adjust and adapt your own schedule based on this. Here is an example of an FST-7 program that you can use, applying the principle to all muscle groups.
Please note that you are better off choosing an isolation exercise to complete 7 sets.
Rest 60 to 120 seconds between exercises, except for exercises where you must complete seven sets. Here the rest period should be shorter and around 30 seconds for maximum muscle pump.
The training program will look like this:
- Day 1: Biceps, triceps, calf.
- Day 2: Legs.
- Day 3: Rest.
- Day 4: Chest, triceps.
- Day 5: Back, lower leg.
- Day 6: Shoulders, biceps.
- Day 7: Rest.
Training program.
Day 1: Biceps, triceps, calves.
- Barbell curl
- Hammer dumbbell curls- 3.4 sets of 8-12 repetitions.
- Bend the arms on the lower block
- Barbell bench press narrow grip – 3.4 sets of 8-12 repetitions.
- – 3.4 sets of 8-12 repetitions.
- – 7 sets of 8-12 repetitions.
- Raising your toes while sitting in a machine– 3.4 sets of 8-12 repetitions.
- Standing calf raises in the machine
Day 2: Legs.
- Back Squats– 3.4 sets of 8-12 repetitions.
- Leg press– 3.4 reps of 8-12 reps.
- Leg extension while sitting in a machine– 7 sets of 8-12 repetitions.
Day 3: Rest.
Day 4: Chest, triceps.
- Dumbbell press incline bench – 3.4 sets of 8-12 repetitions.
- Dumbbell bench press– 3.4 sets of 8-12 repetitions.
- Bringing hands together in a crossover from the upper blocks– 7 sets of 8-12 repetitions.
- Close grip barbell press– 3.4 sets of 8-12 repetitions.
- Extension of arms from behind the head with dumbbells while sitting– 3.4 sets of 8-12 repetitions.
- Arm extension on the upper block– 7 sets of 8-12 repetitions.
Day 5: Back, lower leg.
- Bent-over barbell row– 3.4 sets of 8-12 repetitions.
- – 3.4 sets of 8-12 repetitions.
- – 7 sets of 8-12 repetitions.
- Standing calf raises in the machine– 3.4 sets of 8-12 repetitions.
- Calf raises while sitting in a machine– 7 sets of 8-12 repetitions.
Day 6: Shoulders, biceps.
- Seated dumbbell press– 3.4 sets of 8-12 repetitions.
- Bent-over dumbbell raises– 3.4 sets of 8-12 repetitions.
- Dumbbell lateral raises– 7 sets of 8-12 repetitions.
- Barbell curl– 3.4 sets of 8-12 repetitions.
- Dumbbell curls while lying on an incline bench– 3.4 sets of 8-12 repetitions.
- Bend the arms on the lower block– 7 sets of 8-12 repetitions.
Day 7: Rest.
4. Upper/lower body split program.
This protocol allows you to train four times a week, working each muscle group twice in a weekly cycle. One training day is upper body, the second training day is lower body, four days in total.
pros
The good thing about this type of program is that it a good option for beginner athletes who want to gain muscle mass.
This protocol allows for plenty of time between upper and lower body workouts throughout the week and makes each workout a little less strenuous than the last. At the entry level this is what you need!
Advanced athletes can also train according to a set protocol, using a full range of exercises, sets, repetitions and rest periods.
Another big advantage of this type of training is that it allows you to incorporate more isolation exercises into your workout. If you want to specifically target one of the smaller muscle groups (biceps, triceps, lateral deltoids, etc.), you can do it quite easily.
Minuses
Because this type of training is so versatile, there aren't many downsides to it. You can customize it in many ways to suit all your individual needs, making sure you get what you're looking for from your workout program.
This protocol is due to the fact that it is designed for a 4-day program and should be performed four times a week. If you have conflicts with time scheduling, this may be a problem for you.
But even this can be overcome by training in this way: in one training week you work on top part body (for example, on Monday and Friday) and once above the bottom (for example, on Wednesday).
The second training week is as follows: Monday and Friday - lower body, Wednesday - upper body. In the third and fourth weeks, alternate these cycles.
Sample workout
There are endless exercise options for this workout plan, and you should format the program based on how much volume you can handle, any muscle groups you want to focus on, and whether you're focusing primarily on strength or muscle size.
The following example program is a good combination of multi-joint and isolation exercises. It will target all aspects - muscle density, size, strength depending on your fitness level.
A four-day training cycle looks like this:
- Monday: Training A.
- Tuesday: Training V.
- Wednesday: Rest.
- Thursday: Training S.
- Friday: Workout D.
- Saturday and Sunday: Rest.
Rest periods are one minute for basic exercises. 30-45 seconds for isolating ones.
Training program.
Workout A: Lower Body.
- Back Squats– 4 sets of 5 repetitions.
- Lunges with a barbell– 3 sets of 8 repetitions.
- Leg extension in the simulator– 3 sets of 10 reps
- Leg curls in the simulator
- Standing calf raises
- Hanging Leg Raises– 3 sets of 15-20 repetitions.
Workout B: Upper body.
- Dumbbell Bench Press– 3 sets of 6 repetitions.
- Bent-over barbell row– 3 sets of 6 repetitions.
- Army press– 3 sets of 8 repetitions.
- Raises of arms with dumbbells lying chest on an inclined bench– 3 sets of 10 repetitions.
- Dumbbell lateral raises– 3 sets of 10 repetitions.
- Bench push-ups with back support– 3 sets of 15 repetitions.
Workout C: Lower Body.
- Romanian deadlift– 4 sets of 5 repetitions.
- Lifting onto a bench with dumbbells– 3 sets of 8 repetitions.
- Leg press– 3 sets of 10 repetitions.
- Seated calf raises– 3 sets of 15 repetitions.
- Standing calf raises– 3 sets of 15 repetitions.
- Crunches with upper block on my knees– 3 sets of 15 repetitions.
Workout D: Upper Body.
- – 3 sets of 8 repetitions.
- Upper block pull wide grip – 3 sets of 8 repetitions.
- Horizontal pull on the lower block– 3 sets of 8 repetitions.
- Extension of arms from behind the head from the lower block while standing– 3 sets of 10-12 repetitions.
- Extension of arms from the upper block(sp. rope) – 3 sets of 10-12 repetitions.
5. Full Body training program.
Finally, we come to training the whole body ( Full Body). The 5x5 program can also be considered a Full Body workout to a certain extent, since you work almost every major muscle group with the three exercises you choose.
But a real full-body program gives one specific exercise for each muscle group - quadriceps, hamstrings, chest, back and shoulders (arms get a load when training the chest and back).
In addition to the compound exercises, you can also do some isolation exercises if you want to further target smaller muscle groups. They - these exercises will be presented in a complex.
pros
One big selling point for this program, again, is that it's great for beginners, as long as they use a lower set number for each exercise and keep an eye on their overall training volume.
Of course, the program can also be used by advanced athletes. Since it has a high-frequency aspect, and working with it, they usually benefit, especially during relief work.
There are many different combinations in which you can create a full-body workout using different training principles (such as Weider's principles) to add variety and continue to progress.
Minuses
The main negative aspect of the Full Body training program is that you will not be able to focus on working out any specific muscle group, since you need to perform exercises for each part of the body in one session.
Typically, when doing these specialized workouts, you'll need to do two or three exercises for the specific body part you're working on, making a Full Body workout a little crowded in scope.
Sample workout.
In each Full Body workout, you will work all major muscle groups, using as many compound exercises as possible to maintain your overall training volume.
A few isolation exercises are added towards the end of the workout to help further refine specific muscles and increase muscle pumps.
Perform the following workouts alternating between them for two to three days a week with one day of rest in between.
A two-week training cycle with three sessions per week looks like this:
First week
- Monday: Workout A
- Wednesday: Workout B
- Friday: Workout A
Second week
- Monday: Workout B
- Wednesday: Workout A
- Friday: Workout B
In the third and fourth weeks the cycle repeats.
Rest periods between groups of basic exercises, 60-90 seconds and 45-60 seconds of rest between the second isolation group of exercises.
Training program.
Workout A
- Back Squats– 3 sets of 8 repetitions.
- Bench press on a horizontal bench– 3 sets of 8 repetitions.
- Army press
- Barbell curl– 2 sets of 10 repetitions.
- French bench press– 2 sets of 10 repetitions.
- Seated calf raises in a machine– 2 sets of 15 repetitions.
Workout B
- Deadlift– 3 sets of 8 repetitions.
- Incline Barbell Press– 3 sets of 10 repetitions.
- Wide grip lat row– 3 sets of 10 repetitions.
- Leg extension in the simulator
- Leg curls in the simulator– 2 sets of 10-12 repetitions.
- Dumbbell lateral raises– 2 sets of 10 repetitions.
- Crunches lying on the floor– 3 sets of 15 repetitions.
Keep these five different types of training in mind when deciding which protocol to work on and which one will be the best program Bodybuilding workouts are just for you.
You can and should change your training programs to continue to progress and avoid plateaus, so don't think that once you choose one program, it will be set in stone for you to follow for a very long period of time.
What weight of barbell to increase strength with?
According to the American College of Sports Medicine (ACSM), an intensity of 60-70% of 1RM is needed for resistance training to increase maximal muscle strength in people with low to moderate levels of fitness. Roughly speaking, if your Weight Limit barbell with which you can squat 1 time - 100 kg, then the most effective training weight for strength growth – 60-70 kg.
Scientists confirm: according to the results of a meta-analysis (Rhea et al, 2003) optimal intensity for untrained (less than a year of continuous training) 60% 1RM.
Significant increases or decreases in weights relative to 60% RM should not be used. The effectiveness of training in untrained people decreased at an average training intensity of 80% 1RM.
People with high level ACSM recommends an intensity of 80-100% 1RM to increase strength.
Basic work for experienced: 70-80% of PM
The legendary Soviet weightlifter Yuri Vlasov (Zozhnik compiled) talks about the principles of strength training by Soviet weightlifters: “Increasing the load leads to long-lasting (structural and functional) changes that serve as the basis for the progress of strength skills. Of course, strength grows at the same time, but not too quickly. Then increasing the intensity allows you to quickly achieve new results. However, high work intensity in itself does not lead to deep adaptation of the body.”
Should I lift to failure?
We have figured out the weight with which to effectively perform exercises. But is it necessary to do the exercise “to failure”? In most cases, performing repetitions “to failure” is not recommended by experts (including to reduce the risk of injury).
Soviet weightlifters performed the bulk of the work from 1/3 to 2/3 repetitions of the repetition maximum (when working with a range of 70-90% of the 1RM). That is, if they could squat the barbell to failure 3 times, then they performed either 1 or 2 repetitions, but not all 3.
For weights greater than 90% of the reps performed only single repetitions. For weights lighter than 70%, the number of repetitions is usually 1/3 of the maximum possible.
Fitness expert Sergei Strukov cites the following disadvantages of working to “failure”: the technique of performing exercises is inevitably violated, therefore, in those exercises where failure is used, either some “technique reserve” is needed or a situation in which changing the technique will not cause injury.
However, failure is inevitable in some approaches when the load is gradually increased. Performing exercises with a safe technique to failure is periodically included in training to clarify the results of the exercises and, possibly, to stimulate further adaptation in experienced athletes.
Variable load: do not constantly increase the weight
The variability of the load also needs to be increased in parallel with the increase in fitness.
For example, Pavel Tsatsouline, a trainer and author of books on kettlebell training living in the USA.
Previously, the basic scheme among strength athletes was “three weeks of increasing loads with one week of rest,” but back then in the Soviet Union it was practiced only by beginning athletes. Professional Soviet weightlifters did not increase the load every week so that after 3 weeks they would be as exhausted as possible, and then do something completely different in the 4th week. The intensity of the training changed unexpectedly, but not so dramatically.
Professor Arkady Vorobyov found out that unexpected changes in training load have a greater impact than anything else. A classic experiment by a researcher from his group, A. Ermakov, showed that the load “jumped” by 61% more effective than programs preparation with a planned gradual increase in load.
Targeted and auxiliary exercises
Based on preliminary testing, 1-3 exercises are selected as “target” exercises in which it is necessary to increase strength first. This is mainly squats, deadlifts, presses with free weights.
The rest of the exercises in the training program are auxiliary. They performed with less intensity, often with big amount repetitions, rest between approaches is also reduced. Such a design increases the variety of the training stimulus and probably leads to greater net strength gains.
One of the most common mistakes: excessive load intensity in accessory exercises.
There is no need to test your body's strength from training. In targeted exercises, an attempt is made to increase the weight in the sets. no more than once every two weeks. It is considered that the load should be increased if one or two additional repetitions can be performed in the required intensity zone (for example, 8-10 RM) in two workouts in a row.
Auxiliary exercises are performed strictly within the prescribed repetition scheme.
Rest between reps
Strength training manuals suggest that for maximum growthstrength needed long rest intervals (3 minutes)between approaches, and for maximizing muscle growth Between sets it is recommended to rest for about 1 minute.
However, until recently, there were no studies proving this point of view. Relatively recently, the famous “fitness scientist” Brad Schonefeld spoke about a study of the dependence of the growth of strength and muscle volume on the amount of rest between approaches.
A group of 21 young men were randomly divided into 2 subgroups: one rested 1 minute between sets, and the other 3 minutes. All other components of the training program remained unchanged. The subjects trained in a standard bodybuilding-oriented style, performing 7 exercises and working all the major muscle groups of the upper and lower body.For each exercise, 3 sets of 8-12 repetitions were performed, while the training itself took place 3 times a week for 8 weeks.
Participants were tested before the study and immediately after completion. The bench press and squats were used as test exercises to determine the growth of strength indicators (indicators were determined based on the growth of 1RM).
When analyzing changes based on the 1RM test, The group that rested longer (3 minutes) had significantly higher increases in maximum strength in both the bench press and squats.
conclusions
Now let’s summarize the above in a short list Recommendations for maximizing muscle strength:
Working weight : for beginners – 60-70% RM, for experienced – main work 70-80% RM, rarely – 80-100% RM.
Number of repetitions : for beginners - you need to finish the exercises 1-2 repetitions BEFORE failure and not do the exercises to failure at all. Experienced athletes also do the main work in training up to 2/3 repetitions to failure, rarely to muscle failure.
Load change : unexpected load changes (within certain limits) give the best effect. You cannot just increase the load all the time; rest and periods of decreasing the load are necessary.
Rest between sets : Research shows that resting 3 minutes between sets is noticeably more effective than resting 1 minute between sets.
Sources: alterbb.com, bodyboss.ru, Brad Schoenfeld: What is the Ideal Rest Interval for Muscle Growth? Implications from Our Recent Study.
Any movement we make—whether we walk or drive a car—uses muscles. Muscles are a unique structure. They can contract and relax, thereby producing energy. Muscles are metabolically active, i.e. The more muscle mass you have, the higher your metabolic rate (the number of calories you need) at rest and during athletic training. At proper training- strength exercises - muscles become more pliable, stronger and increase in size.
Strength training is an integral part of a proper plan. sports training. They are so important that they include 2 components at once (out of 5) Physical Fitness: muscle strength and muscle endurance.
But if you don't know anything about strength training, how do you start? Straight from this article! This review article will tell you everything a beginner needs to know, and will also offer some recommendations for experienced athletes.
Definition
Strength training is complex sports exercises with a constant increase in weight load, aimed at strengthening the musculoskeletal system.
Other names
Weight lifting, iron training, bodybuilding, resistance training.
Advantages
Regular strength training increases the size and strength of muscle fibers. They also strengthen tendons, ligaments and bones. All these changes have a positive effect on your physical state, appearance and metabolism, while reducing the risk of joint disease and muscle pain.
Muscles are metabolically active tissues. This means that the more muscle mass you have, the faster your resting metabolic rate. Therefore, strength training is a critical part of the weight loss process. Muscle weighs more than fat, so you can't judge by weight alone. You can burn fat and increase your muscle mass and strength, but your weight will remain the same or even increase.
Without regular strength training, muscle size and strength decrease over time. An inactive person after 20 years loses 250 grams of muscle mass per year. After 60, these losses double. But this can be completely avoided. With constant strength training, you can live your entire life with stable muscle mass and periodically restore lost muscle tissue.
Basic principles
Strength training is based on four basic principles.
Tension principle:
The basis of strength training is creating tension in the muscles (or muscle groups). Tension in the muscles is created by working with loads. Loads are weights (dumbbells, barbells, etc.), exercise machines, elastic bands, or your own body weight (push-ups, for example). Read more about the three ways to load muscles:
Gymnastics (own body weight):
You use only your own body weight to train your muscles. However, this method is ineffective for deep muscle training and strength development. However, gymnastics perfectly trains the main muscle groups and is quite sufficient to maintain the level of muscle strength. Examples of exercises: push-ups, pull-ups, squats, abdominal swings, Pilates.
This training method involves using a fixed load throughout the entire exercise cycle. For example, you do elbow curls with 5 kilogram dumbbells to train your biceps - the weight of 5 kilograms remains constant throughout the entire execution. This way you can strengthen all major muscle groups. Examples of exercises: dumbbells, elastic bands and some exercise machines.
In this training method, the load changes directly during the exercise. This creates a more consistent load throughout the movement. For example, when lifting weights, it is easier to lower the weight than to lift it (since gravity interferes). Some machines use different angles and gravity to create equal force when lifting and lowering the weight (i.e. lowering is as hard as lifting).
Overload principle:
This principle states that for progressive muscle training, the load must be constantly increased, forcing the muscles to work harder and harder. The main task is to prevent the muscles from getting used to constant weight.
Everyone starts with a certain level of load. In order to become stronger, it is necessary to constantly increase the load on the muscles, forcing them to adapt to new conditions. The muscles gradually begin to grow. There are two main types of force overloads, depending on the type of muscle contraction:
Isometric means "same length". These are high-intensity muscle contractions that do not change their length. In other words, your muscles work very intensely, but they themselves remain motionless (there is no lengthening/contraction of the muscles). Isometric exercises are good for variety and for maintaining fitness, but they do not allow you to increase strength because they do not work the muscles enough. For example: maximum force in relation to a stationary object, such as a wall, or holding a certain position with force. Exercises: yoga, incline board, etc.
Isotonic means “same effort.” When you lift weights or work with a resistance band, your muscles contract and lengthen in response to the given load. This happens with every repetition. However, the force produced by the muscles will vary throughout the movement - the greatest force occurs when the muscles are fully contracted. Unlike isometric exercises, isotonic training helps build strength.
Point effect principle:
It says that only the muscle or muscle group that you train will be “pumped up.” Those. If you constantly do elbow curls, your biceps will become bigger and stronger, but no other muscles will be affected. Therefore, when strength training, it is important to focus on all major muscle groups.
Power loss principle:
If you haven’t trained for a long time, then all your strength gains will be lost. Muscles will weaken in less than 2 weeks!
Basic Elements: Frequency, Intensity, Time and Type
Always remember the basic principles of any training - Frequency, Intensity, Time and Type.
Frequency: Number of workouts per week.
Each muscle group should be trained at least 2 times a week and a maximum of 3 times a week if you have the time and desire. Training once a week is quite suitable for maintaining shape, but it is clearly not enough to “pump up” muscles. Be sure to rest 1-2 days between workouts for the same muscles or muscle groups. Rest days allow your muscles to recover from the small tears that inevitably occur during strength training—that's how you get stronger. For example, if you perform a full set of exercises on Monday, then you need to rest until Wednesday or Thursday (1-2 days). If you decide to break up your strength training and train... top part body, for example, on Monday, and the lower one on Tuesday, then there is nothing wrong with that, since they work different groups muscles.
Intensity: How much weight/load
This is a rather difficult moment and if you are a beginner, you will have to spend some time on trial and error. The intensity of the workload should make you sweat. When you perform the last repetition, the muscles should be tired and loaded to such an extent that it is no longer possible to do another repetition. Many people don't follow this principle because they don't know that it is the correct way to strength train. They just lift the weight a set number of times and that's it.
For example, if you are going to pump your biceps by bending your arm with dumbbells at the elbow 10 times, then you should not stop at exactly 10 repetitions, but continue the exercise until you feel complete muscle fatigue and cannot do another repetition. You can continue to do further repetitions (at least 25) or simply increase your weight until you feel maximum fatigue already on the 10th repetition. Remember that the loads can be the most various types: weight, tubes and poles, your own weight, additional incline, exercise equipment. What weight/load you work with is directly related to the number of repetitions.
Time: Number of reps and sets
One repetition is an action from the starting position to the final position and back. Most people do about 8-15 reps. A set is one set of repetitions (e.g. 8-15). Most people do 1-3 sets with rest in between.
How many repetitions should you do? There are two approaches, depending on what you want to achieve - develop strength or increase your endurance and tone. If you are working on developing strength, then experts recommend doing fewer repetitions (8-10). And since you'll be doing fewer reps, you'll need more weight to get tired by the end of 8-10 reps. If you are working on endurance and tone (to reinforce your aerobic training), then it would be better to perform 10-15 repetitions. Naturally with less weight.
The ideal number of approaches is a constant cause for controversy and disagreement. In principle, it is correct to adhere to the rule of 1-3 approaches. Research shows that doing 2 sets is not particularly different from doing one. And doing 3 approaches is no better than two. The only difference is 1 or 3 approaches. If you perform the exercise correctly (to the point of maximum fatigue), you can maintain and even increase strength by doing just 1 set. But if you have free time, then the best option would be to start with 2 approaches.
Be sure to rest 30-90 seconds between sets. This time is best spent stretching your muscles, catching your breath, and taking a sip of water.
- In addition to resting between sets, there is another training option (especially useful for those who are limited in time) - CYCLE TRAINING. With this approach, instead of resting, you simply start training other muscles. Those. For example, you pump up your biceps, and then move on to your triceps without rest. In such a cycle you can include either 2 exercises (and repeat the cycle 1-3 times, and then move on to the other two), or your entire workout. The main advantages are maintaining heart rate(it turns out just like in aerobics) and saves time.
Type: What activities count as exercise?
Try to train all major muscle groups: arms, neck, torso, back, legs. Remember that in addition to the visible muscles (biceps, torso, abs), you also need to train the inverse muscles - triceps, back, lower back and hamstrings. Don't forget about the obliques, hips, abductors (abductor muscles) and adductors (adductor muscles). It is necessary to work out the upper and lower parts of the body equally well. Don't focus on one muscle group and neglect others. This can lead to uneven distribution of muscle mass, and consequently to injury and pain.
Cautions:
Correct body position:
Performing exercises from the correct positions is very important, as this helps to isolate and focus the entire load only on certain muscles. And besides, correct positions help prevent injuries.
- The trainers are more suitable for beginners. Everything is already prepared for them correct execution exercises. Many simulators even show which muscle groups work and how to perform the exercise correctly.
- Working with weights requires more training and skill. After training on the machines, you will have enough experience and knowledge to start training with different weights. When working with weights, correct body position is extremely important! It is best to work with weights in front of a mirror and use special benches. Constantly monitor the accuracy of the exercises, the position of the body and joints. Control your shoulders, hips, knees and ankles. Your back should always be straight and your abs tense. If you work with heavy (for you) weights, then be sure to ask someone to watch you and back you up.
Correct breathing:
When doing strength training, you need to breathe properly. Many people “like” to hold their breath, which is actually very dangerous (blood pressure increases) and wrong. During aerobic exercise, we breathe more frequently and quickly. The same should happen during strength training.
Only then will the muscles receive enough oxygen and be able to remove all harmful substances. This increases the efficiency and productivity of your training! We will teach you:
- During the strenuous phase of the exercise (lifting weights), exhale sharply and completely.
- During the easy phase of the exercise (lowering the weight), inhale deeply.
Try to maintain this rhythm throughout the entire exercise and in each approach. At the beginning you will have to control yourself, but very soon it will become a habit. The main thing is don’t hold your breath!
