Training program for the recruitment of muscle mass and volume
The principle of increasing the load
At the core of a training program for a set of muscle incorporated the use of BFU (basic exercise) with a progressive increase in the intensity of stress due to the increase of working weights and / or number of repetitions in each exercise. Intelligently alternating these exercises, you will achieve the desired results, having spent a minimum of time.
The principle of cyclical training
Exercises should be cyclical, and the load increases. The average cycle lasts 3-4 months, after which should be a two week break and begin the next cycle.
During the summer, can take 1-2 months of rest from training with weights. This psychological and physical unloading very useful effect on the body, and you fall back and be prepared for serious work.
First cycle: set technique exercises
For those who have such a cycle would be the first in my life, you should choose the initial weight, which will be no more than 30-50% of your own weight (depending on the degree of initial physical fitness). Do not rush to increase the weight on the bar: you first need to put the correct technique, laying a solid foundation for further studies, to feel the movement in all major exercises. It may take 2 weeks to 1 month.
The next cycle
The next cycle should start with the weights on the 20-30kg less than achieved in the previous cycle. For example, if you squatted with weight 70kg 20 times, then the cycle should begin with a weight of 45kg. At the initial stage of the cycle is not afraid to significantly increase the weight of the rod. Thus, the second training in squats can go with weight is 55kg, a third – 60 kg, the fourth – 65kg.
Thus, the first month of the cycle will be warming up. During this time you should get closer to the maximum weight achieved in the previous cycle, and the body – to adapt to the training regime and a progressive increase in the loads.
The remaining 2-3 months of the cycle will be the most difficult, in this period and starts to really hard work. Weight on the bar will grow with great difficulty, emotional stress will increase with each new workout. It’s a lot of stress for the whole organism. However, it is this stress and make you stronger and bigger.
Length and structure of training
Training should be short (only 2-4 exercises), and not very often: 2-3 times a week for 1 hour.
Training should precede the general warm-up. You start with a warm neck and finish the legs. The main objective of workout – warm up your joints and tendons, which can make strides and twisting movements. Should not be used in a workout stretching muscles, it relaxes them, and you can not get from the exercise of due benefits. Therefore, to stretch the muscles should be after, not before a workout.
Programme (Scheme) training
The following is a variant of the scheme of training to increase muscle volume:
Squats * (3h20)
Calf Raises (3h20)
Direct twist (2×40)
Reverse Crunch (2×50)
Deadlift (2 20)
Pull-ups (4 8)
The rise of bent legs in Vis (3h30)
The slopes of the sides (2×20)
Bench Press (4×8)
Lift rod for the head (3×10)
Direct twist (2x 40)
The rise of the bent leg on the bench (2×50)
* Note. Bold BFU (basic physical exercises), and italics – exercise for abdominal muscles.
The principle of construction training program
The scheme is designed so that the different days of practicing some parts of the body (with the exception of the abdominal muscles, they worked out in every training day). So, the first day worked out mainly feet on the second day – back and biceps, the third day – pecs, deltoids and triceps. The main advantage of such a separate approach to training the muscles – is the minimum the likelihood of overtraining.
The main “backbone” of the scheme – BFU (squat, deadlift and bench press). It is in these exercises should first increase the working weight and monitor progress. Therefore, they should be followed at the beginning of your workout. The remaining exercises are complementary. They are largely responsible for the ultimate symmetry and harmony of shape. Because they must necessarily perform, and with full dedication. For one thing: if any of these BFU You do not have to think and to save power for the next auxiliary exercises, which are at a lower priority than the first exercise in the workout.
Specified in the scheme of sets and reps are not an absolute requirement. You can experiment, but we do not recommend less than 10 reps in the approach to the squat, deadlift, abdominal exercises and calf muscles. In other exercises, should adhere to the number of repetitions of at least 6 and no more than 10.
The rest period between sets, and Heart Rate
The rest period between sets may also vary. The main requirement here – this is your pulse rate. At the beginning of the implementation approach, it should not exceed the mark of 120 bpm. It is absolutely clear that by the end of the training cycle, an increase in the working weights, rest time between sets will increase. Be sure to monitor these interruptions, pinpoint the time of rest with a stopwatch, and then write a training diary.
Note. Measure the pulse should be, putting 3 fingers (index, ring and middle) to the carotid artery or the wrist, count the number of beats for 10 seconds and multiply by 6.
The warm-up approaches
Each exercise is the main complex (squat, deadlift and bench press) should include the 2.3 mandatory warm-up approach, every 5-7 reps. Weight rod in the last warm-up approach should be approximately 80% of the worker. Breaks between warming up approach should not exceed two minutes.
Abdominal exercises, push ups on parallel bars and pull-ups do not require warm-up approaches. They hold the second in the workout when the muscles and joints are already well warmed up.
How to increase the intensity of the load
It is very important to properly plan an increase in weight during the entire cycle. In particular this applies to BFU. If the first month of the cycle, as mentioned above, the weight of the rod increases significantly (permissible gain in 5-10kg), starting from the second month, the addition can be considered a good 2,5 kg, and then 1kg. At some point, raising once again the weight rod, you can not make the scheduled number of repetitions. This means that the weight should not be increased until it reached the specified number of repetitions. Once you make the scheduled number of repetitions, the weight can be increased.
Just another option to increase the intensity of the load when the first increases the number of repetitions over a given and then there is a change of weight. For example, you sat down with a weight of 65 kg in 3 sets of 20 repetitions. At the next workout you are not changing the bar weight, increase the number of repetitions, say to 23. Then, another training session where you will be able to overpower the squats with the same weight, but on 25 times in each approach. And only after that, we can safely increase the weight of the rod 5-10kg.
End of cycle
It is possible that by the end of 4 months you can still make progress in the loads. If you are able to increase the weight of at least one exercise, you should extend the cycle, while in other exercises, weight should be “frozen”, ie, to perform them with the same weight to the end of the cycle. In the final phase of the cycle, emphasis on proper technique requires the exercise: it is impossible to prevent sudden, explosive movements, asymmetric lifting weights, etc. Try to do exercises purely as early in the cycle.
Keep a training diary
Be sure to keep a training diary, write in the current results. At each successive cycle is a new table, then you will be able to compare the results of several cycles, and thus to analyze your progress. Do not forget to write in a diary and measurement of the body (volume neck, bicep, chest, waist, hips, thigh circumference, knee cap, calf) at the beginning and end of each cycle.