Fitness for men «Increase weight every workout».

Fitness for men «Increase weight every workout».

Who this program will suit you: if You are a male and You have training experience in the gym from 6 months and more.
How long will it take one training session: approximately 1 hour
The complexity of the exercises: difficult, requires expertise in the technique.
What is the duration of the program: depends on the person (but not more than 2.5 months)

1st day (Monday)

1. Back – deadlifts in the sumo style, from the racks of the power frame 4(5-12)
2. Chest – dips with additional weight of 4 — (6-12)
3. Triceps – lying French press with dumbbells 4x(6-15)
4. Biceps – Bending hands standing with a bar 4(5-12)
5. Forearm – Bending hands standing with a bar behind (on the inner part of the forearm) 4×20 (rest 1 min between sets)
6. Core muscles – Climber from 4×16 medicine balls (rest 1 min between sets)

2nd day (Wednesday)

1. Shoulders – Swung with dumbbells 4(5-12)
2. Back – Deadlift T-neck in the slope 4(6-12)
3. Legs – leg Press platform 4(5-15)
4. Chest – Pullover with a dumbbell across the bench 4(6-12)
5. Forearm – Bending hands with a barbell, seated, placing the outer surface of the forearm on the bench 4×20 (rest 1 min between sets)
6. Press sit-UPS on incline bench 4×15-20 (rest 1 min between sets)

Day 3rd (Friday)

1. Legs – Squats 4(5-12)
2. Shoulders – Bench press bar up sitting in front of a 4(5-15)
3. Chest – Bench press bar on the back-incline bench 4x(5-12)
4. Back – Pullups with additional weight 4x(6-12)
5. Forearm – Extension of the hands with a barbell sitting, placing the inner surface of the forearm on the bench 4×20 (rest 1 min between sets)
6. Press – UPS bent leg in position of the forearm in the «corner» 4×15 (rest 1 min between sets)

Study program

The main objective of the program – EVERY workout increase the weight. On leg muscles it is advisable to make a raise of at least 5 kg over the upper body – at Your discretion.

To do this, in parentheses and specify the mode of repetition. To cite an obvious example, to make it clearer
An example of the leg press platform
Week 1 date July 23, 2014
The leg press platform 50kg/12 (warm-up)
Working approaches
1. 100 kg/15
2. 100 kg/15
3. 100 kg/14
4. 100kg/12
We see that this person is not fulfilled in the last two approaches 15 times. But that’s okay, because we need to focus on the work first approach.
Week 2, date 30 July 2014
The leg press platform 52.5 kg/12 (warm-up)
Working approaches
1. 105 kg/15
2. 105 kg/13
3. 105 kg/10
4. 105 kg/9
We have increased the weight by 5 kg compared to last week.Now let’s imagine what happened after this training 7 weeks
Week 10, September 24, 2014
Leg Press
Working approaches
1.145 kg / 5
2.145 kg / 4
3.145 kg / 2
4.145 kg / 2
Over 10 weeks, a significant increase in weight occurred and the person reached the lower limit in repetition (according to the scheme — this is 5). If on week 11 it turns out
Week 11, October 1, 2014
Leg Press
Working approaches
1.150 kg / 4
2.150 kg / 2
3.150 kg / 2
4.150 kg / 1
This means that the person has reached the final goal in this program.
If this happened before the 11th week, and you still have the potential in other exercises, then in the bench press you will again return the number of repetitions of 15, but you are no longer doing it with a weight of 100 kg, but suppose 105 kg ( or even try 110 kg).
In general, finish the training scheme when all exercises have at least once reached the lower limit of repetition.

Important at the expense of the warm-up: at the very beginning of the program, the weight is likely to be small, so warm up with one warm-up approach for 12 repetitions with a weight of 50% of the planned worker. When you get closer to 8-10 reps, then work out with 2 approaches — the first, 12 reps with 50% of the planned worker, and the second — 70%. And when you come to 5-7 repetitions, the warm-up should consist of 3 approaches — 12 times 50% weight, 8 times 70% weight, 4 times 80% weight.

In working approaches, the weight does not change during the training. He changes only in the next lesson.
In working approaches, rest is 1.5-2 minutes!

Comments to the exercises

Back – deadlifts in the sumo style, from the racks power rack
Launches enhanced synthesis of testosterone. What you need to practice «natural» way.

Chest – dips (with extra weight)
A very good exercise not only for infants but also as a whole on the upper part of the body. Will give an increase in muscle mass only in the case when you do push-UPS with additional weights.

Triceps – lying French press with dumbbells
Do not get hung up on the rods! Try different versions of the same exercise. Performing with dumbbells, You will learn which hand «left behind».

Biceps – Bending hands standing with a bar
Basic exercise for the biceps – without it anywhere. It is possible to raise the most weight for that muscle.

Forearm – Bending hands standing with a bar behind (on the inner part of the forearm)
Strong grip – the key horoshisty back. Don’t forget about it!

Core muscles – Climber from medicine balls
Get muscles «lying» under Your pressure.

Shoulders – Swung with dumbbells
A rare exercise in the hall, which is a pity. It was a favorite among weightlifters.

Back – Deadlift T-neck in the slope
My favorite grip is neutral, but has not been canceled and the straight. In this exercise very well feel the muscles next to the spine.

Legs – leg Press platform
Where without it)

Chest – Pullover with a dumbbell across the bench
Expands the chest, stabilizes the blade in the correct anatomical position.

Forearm – Bending hands with a barbell, seated, placing the outer surface of the forearm on the bench
Strong grip – the key horoshisty back. Don’t forget about it!

Press sit-UPS on incline bench
If during exercise You feel pain, it means «temporarily» — this exercise is not for You.

Legs – Squats
The «king» of all exercises, no comment.

Shoulders – Bench press bar up while sitting in front of him
Everyone is doing it in the Smith, forget it! Do free weights! Thanks to them, increasing muscle mass.
Chest – Bench press bar on the back-incline bench
On my internal sensations, the chest is being worked in this exercise better than the bench press on the horizontal bench. Because less involved shoulders.
Back – Pullups with extra weight
Without the additional weight, pull-UPS are useless for muscle gain
Forearm – Extension of the hands with a barbell sitting, placing the inner surface of the forearm on the bench
Strong grip – the key horoshisty back. Don’t forget about it!

Press – UPS bent leg in position of the forearm in the «corner»
Almost everyone in the room doing this exercise wrong. Watch the video with the correct technique (coming soon)

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