Exercise program on weight. Exercises to build muscle

In most cases, a set of muscle mass is the most desired result for any person who has come to the gym. Unfortunately, really good results achieve unity. Why? You can call a variety of reasons: improper diet, irregular attendance of the hall, poor training program. It is the last section, we now talk more specifically. What are your exercise program on weight? What exercises to perform? On this and many other below.

The importance of basic exercises

Basic training program on weight is probably one of the most effective for both beginners and professionals. Many experts recommend starting your thorny way to build muscle bulk through such training. Why? The fact is that during the execution of the basic exercises involving multiple muscle groups simultaneously, which speeds massonaborny cycle. This is due to the fact that the burden of this kind are more natural to the musculoskeletal system and include work more muscles than isolated exercises. It would be logical to conclude that the more muscles work, the more effective it becomes general muscle development. Plus, you can master the huge load as reduced more muscles.

Mikroperiodizatsii in training

The alternation of heavy workouts with light - this is a very important element in bodybuilding. Muscles always need some time to recover from the severe stress that they get active after the training. As a rule, then the recovery they need a little more time to grow, to which, in principle, all seek. Such a long rest has a negative impact on the effect of growth of small muscles, koi recover faster. It mikroperiodizatsii alternating "hard" and "light" training week can achieve maximum progress.

The progression in load

This is another important component of bodybuilding, which is a fundamental principle of the power of the sport, which involves our muscles. Just load progression allows your muscles to grow as quickly as possible to give more and gain in strength. If you do not increase the training load, and then the muscles will not need to grow in volume. It's simple. So always try to add work, so as not to stop the growth. Next, we describe in more detail, what are the training programs on the weight of specifying them for athletes average level of fitness. Go!

Heavy Week

Above you find out that a useful thing in bodybuilding are mikroperiodizatsii. So now we'll show you what should be a hard week and what exercises to build muscle you need to perform.

to on Monday (day back):

1. pullups (can be ballasted) - 4 x max. This exercise can replace upper link.
2. Deadlift - 4 x 8. Then do the latter approach with a maximum weight of 2-3 times.
3. Thrust block to the chest sitting - 3 x 8.
4. Steps standing - 4 * 10

After each exercise, in order to reduce the risk of traumatic, it is possible to stretch the back.

Tuesday (chest day):

1. bench press on the horizontal bar - 4 x 8. If you press more effectively on an incline bench, perform this option.
2. Dumbbell bench press on an incline bench - 3 x 8.
3. Wiring dumbbells / crossover - 4 x 12

Remember that when performing exercises on the chest with an incline bench can not be made too large angle (greater than 30-40 ^to), right delta work anymore. Do not forget about progression. By training the chest can also include abdominal exercises. Thursday (day of the feet):

1. Squat - 4 x 8-12 (the latter are doing to failure).
2. The dead rod / Romanian becomes - 4 x 5-8.
3. Leg Press - 3 x 12
4. Hoists caviar standing / sitting - 4 * 15
5. leg curls sitting / lying - 4 x 15

As for the calf, then there exist fragmented representation: some say that it is better to work out at the beginning of training, the other - on the contrary. Advice to you, feel your body, performing this exercise so that your muscles are better able to handle the load.

Friday (the day of the shoulders):

1. Bench sitting up, alternating movement with the rod (military press) and dumbbells - 4 x 8-10.
2. The rise of the bar to the chin - 4 x 8-12.
3. Inverse breeding simulator "butterfly" - 4 * 10

In this exercise, we can include the elaboration of the press.

Saturday (day of hands):

1. Fold the top of the bar standing - 4 x 8.
2. Bench triceps (narrow grip) - 4 x 8.
3. "hammers" - 4 x 12-15.
4. The French press - 4 x 8.
5. Lifting dumbbells - 4 x 8-10.
6. Bars - 4 x max.

By performing these exercises for weight set, you can achieve excellent results. Of course, if you regularly attend training and observe the diet of proper nutrition. By the way, with each workout you can do supersets of 2-3 exercises (preferably choose the most effective), picking up a small weight. This approach allows your muscles to be loaded "in full", which significantly accelerate their growth in the volume and strength.

Easy Week

We continue to describe an exercise program on weight. Previous type of training "destroy" your muscle fibers, so that during the next week (and this is easy), they are "healed" by increasing the overall size. In order not to continue to "bomb" our muscles, you can go to a simple physical activities, koi allowed to stay in shape and maintain the gained strength and endurance. In principle, the exercise remains the same, but it is necessary to reduce the operating weight (by 20-25%), increasing the number of sets and reps. Finally, you can combine 2 muscle groups in one workout, loading them twice a week (Monday and Friday - training back and shoulders; Tuesday and Saturday - the chest and arms; Thursday - feet). Choose 2-3 exercises for each group, leaving one base.

Since the weight we do a little, then a rest between sets need less (up to 1 min). As a heavy week, you can do supersets, and slightly adjust the amount of sets / reps "by itself". Finally, the press is better to download the days of the hands and feet.

Training for the "advanced" level

We will not talk about the exercises themselves as athletes with a level higher than the average, perhaps, themselves know what to do. Now we talk about the most important aspects of training in athletes with a good physical preparation, the koi will be interesting to learn and beginners. To be more precise, we talk about these things: the ultra-intense training, variable intensity training, isolating and split methods.

Super Intensive training

The underlying cause of a training plateau - a muscle getting used to a certain type of load. exercise program on weight, including many basic exercises, do not allow to engage in high-intensity, which is why there is an adaptation of your muscles to physical stress. This feature makes the workout routine work that does not cause muscle hypertrophy. That is why there is an urgent need for additional load, so that the muscles to stimulate growth. High-intensity training allows you to "shock" your muscles, inciting them to increase in size. The basic principles of this type of training:

• necessary to perform local 1-2 (m. E. Muscle group 1) high intensity exercise.
• Such exercises are desirable to perform in the 1 3-4 workouts. Otherwise, you will once again call the addictive muscle.
• From time to time need to change the high-intensity exercise.

Such are the "pies". Believe me, it works very effectively.

Isolation and split-training

In your training you need to use 40-50% of isolating exercises help koi "loomed" lagging muscle (or muscle group), while increasing its strength and endurance.

As for the split-training (training cleavage, allowing loading of 1-2 muscle groups per day), the optimum amount for beginners is a 3-day split, and for professionals 5 days. This approach allows maximum elaborate a particular muscle group by leaving the former load level. In addition, the split-training allows you to give your muscles more time to rest and full recovery, which is no less important element for experienced bodybuilders than the effective training program. A set of muscle mass occurs during rest, and therefore, this component can not be overlooked.

The variable intensity

Finally, the last reception - this workout with variable intensity. His whole essence is to carry out training at three levels: heavy, medium and light. Of course, it all depends on the intensity of the training, including the number of sets, sets, rest time and more. For maximum effectiveness, it is necessary to alternate between these types.

Set houses muscle mass

Inflate the house is very problematic, not having any simulators. Of course, in some push-ups to build up muscle mass is not, and therefore it is necessary to get a minimum Training equipment is used in a sport like bodybuilding. exercise program on weight, as a rule, are the same and have only minor variations. We give one of them.

• Full squats with any weights - 3 x 20
• pushups - 4 x 15 times.
• Twisting - 3 x 20
• push-ups with a narrow position of the palms - 3 x 15
• Lunges forward, using weights - 3 x 15 on each leg.
• Hold elbows (plank) for 30 seconds.
• Push-ups on the hands in the L-position - 3 x max.

It is enough, however, repeat that in the home to increase quality muscle mass will not work. Of course, if you have room (garage) with basic exercise equipment (barbells, dumbbells), then everything will be easier, because you can pump up performing only the "base."