How to train the vessels

Develop a plan to achieve maximum results in building muscle

Hello friends. In this article, I have compiled bodybuilding training programs based on the principles and articles of this resource. I guarantee that, by adhering to the data scheme, you will finally be able to quickly build muscle mass.

In my eyes, building muscles is an intellectual rather than physical work. It is important to think out and plan everything. And the better you do it, the better results you will achieve.

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

WHAT TO HAVE WITH YOUR TRAINING?

  1. Training diary + pen or fitness app for bodybuilding AtletiQ
  2. Water (normal gas 1-1.5 liters, at its discretion)

1) TRAINING DIARY (STEP # 1 CONCRETIC IS A POSSESS OF SUCCESS!)

The essence of the diary: manage muscle growth. The growth of muscle mass is a constantly progressing load. In order to have a progressive load, you need to control your working weights, repetitions, approaches, write everything in a diary and see that yes how!

In this scheme, we will use such a progression of the load (see below explanation)

1st METHOD. Suppose that on Monday you are working on a bench press on an inclined bench 50 kg 6 times, this means that you must do 50 kg for 7 or 8 or 9 or 10 repetitions (depending on your strength) for the next workout (next Monday). . In any case, if you did one or two or three repetitions more than the previous one, then your task is completed.

CONCLUSION: On that week, it was 50 kg 6 times, this time it was 7 times or 8 or 10 (depending on how much you had, it turned out) = load progression = muscle growth.

2nd METHOD. Well, we have reached 12 repetitions on the bench press on an inclined bench. That is 50 kg for 12 times. The next progression will be an increase in working weight, not repetitions. That is: 52 kg for 6-12 repetitions you see no longer 50, already 52 = weights progression (so, let’s say, 52 kg for 8 repetitions, again we use the 1st progression method – repetitions) we do 52 kg not for 8, and already by 12, then again we use the 2nd method; we increase the weight = 54 kg by 6-12 (and

CONCLUSION: In order to manage the progression of the load (muscle growth) you need to have a training diary.

2) WATER – just needed during exercise, because dry mouth does not bring you anything good. On the contrary, it can only harm (dizziness, nausea). Do not be afraid of the water is not calorie, you can drink it as much as you want (of course, if it is simple water, not coca cola

For those who have amino acids in soluble form (powder) can be mixed together with water and absorbed during exercise, it will be as effective as possible. (not necessary)

CONCLUSION: To take with them a simple non-carbonated water 1-1.5 liters at a minimum.

Well, what to have with you in training and for what we have already discussed. Now I present to you the compilation of a training complex, by days and weeks.

  1. For beginners (3-4 or 2 workouts per week)
  2. for intermediate level (split 3 days per week)
  3. for intermediate and more experienced (split both 3 and 5 days a week)
  4. for experienced athletes (Split 5 days a week)

For beginners (3-4 or 2 workouts per week)

Beginning bodybuilding for this workout program in the gym, stick to it at least 6 months old. Then you can go to the next training program.

The essence of this training program is as follows: Split the body into two workouts using Split. Split – translated from English. to split. This means that we will split muscle groups on different days. Namely:

It looks like the training SPLIT:

  1. 1st day – Legs, back.
  2. 2nd day – Chest shoulders, arms.

After each such training in the gym the next day we rest. If you are not young or you have a very nervous job, you can safely put two days of rest instead of one. Consequently, this week we will have either 3-4 or 2 workouts in the gym.

It will look something like this:

  • Day 1. Monday – Legs, Back
  • 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

AND

It will look like this:

  • Day 1. Monday – Legs, Back
  • Day 2. Tuesday – Rest
  • Day 3. Wednesday – rest
  • Day 4. Thursday – Chest shoulders, arms
  • AND

Program and selection of exercises

  1. Leg extension sitting 4xMAX (in order to warm up the knee joints)
  2. Squats 1-2×10-15 (warm up) + 3×8-12 (work approaches)
  3. Leg press 1-2×8-10 (warm up) + 3×8-12 (work)
  4. Pull-ups (if you can) or thrust of the vertical block to the chest 4Х8-12
  5. Thrust rod in the slope 4Х8-12

How to train the vessels

  1. Bench press on an inclined bench 1-2×10-15 (warm up) + 3×8-12 (working)
  2. Dumbbell bench press on an inclined bench 4×8-12
  3. Bench press, standing with chest 1-2×10-15 (warm up) + 3×8-12 (working)
  4. Lifting the barbell for biceps 1×10-15 (warm up) + 4×8-12 (working)
  5. Bars 4×6-12

For intermediate level (split 3 days per week)

First of all, decide, continues, to work the first training program or not? If you continue to gain strength and muscle mass, then you do not need to change anything. This rule applies to any training scheme. While the set of physical exercises in the gym is working, do not 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 back along with the deltas, and chest with hands. For legs, we specifically identified a separate day (this will allow us to train the largest muscle group more efficiently). Training days (Monday, Wednesday, Friday or Tuesday, Thursday, Saturday) adjust to yourself. Stick to this program as long as there is progress, this is a very effective training system that will give you guaranteed results!

It will look something like this:

  • Day 1. Monday – Feet
  • Day 2. Tuesday – Rest
  • Day 3. Wednesday – Back Delta
  • Day 4. Thursday – Rest
  • Day 5. Friday – Chest, Hands
  • Day 6-7. Saturday-Sunday – rest

It looks like the training SPLIT:

Program and selection of exercises

  1. Squats 4×8-10
  2. Leg press lying 3×8-10
  3. Extending legs while sitting 3xMAX (finishing exercise)
  4. Lifting socks standing 3×8-10
  1. Pulling up or blocking the chest 4×6-12
  2. Thrust rod in the slope 4×6-12
  3. Horizontal thrust 3×6-12
  4. Bench press, standing behind the head 3×6-12
  5. Broach (rod rod to the chin, medium grip) 3×6-12
  6. Leaning hands with dumbbells towards 3×6-12
  1. Bench press, lying on an inclined bench 4×6-10
  2. Dumbbell bench press lying on an inclined bench 3×6-10
  3. Lifting the bar for biceps 4×6-12
  4. Bars 4×6-12
  5. french bench press lying 3×6-10

How to train the vessels

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

The essence of this training program is as follows: We train one group of muscles in training, the intensity of training increases, because we have more strength, and we can fully work on a specific target muscle more thoroughly.

It looks like the training SPLIT:

Program and selection of exercises

How to train the vessels

  1. Bench press on an inclined bench (30 degrees not more) 4×6-12 reps
  2. Dumbbell bench press on an incline bench (30 degrees) 4×6-12 reps
  3. Bench press on a horizontal bench 4×6-12 reps
  1. Pull up to the chest or block to the chest (for those who can not pull up) 4×6-12 reps
  2. Rod rod in the tilt 4×6-12 reps
  3. Horizontal pull unit 4×6-12 reps
  4. Lever traction 4×6-12 reps
  1. Squats with a barbell on the shoulders 4×6-12
  2. Leg press 4×6-12
  3. Leg extension sitting 4×6-12
  4. Bending the legs lying 4×6-12
  5. Calf standing in the simulator 4×15-20
  6. Calf, sitting in the simulator 4×15-20
  1. Rod rod to the chin middle grip (broach) 4×6-12
  2. Bench press, standing with chest 4×6-12
  3. The layout of the dumbbells to the side (mahi) 4×10-15
  4. Mahi, standing (3 sets of drop-set, first heavy, medium, light all for 6-15 repetitions, rest for 20 seconds)

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

  1. Lifting the bar for biceps 4×6-12
  2. Bars (triceps focus) 4×6-12
  3. Hammers with dumbbells 4×6-12
  4. Press bar narrow grip 4×6-12

Features of these training schemes (see the explanation of the program)

  1. Split 2,3,5 days a week
  2. Macro-reodisation in all schemes required
  3. There is a progression of the load (required in all schemes)
  4. TIME OF TRAINING – 40-45 MINUTES!
  5. Basic exercises in all schemes
  6. Work in 4 sets of 6-12 reps
  7. The last repetition is abandoned

Explanations for all training programs

  1. We use competent 2, 3, 5-day SPLITS, which does not cause conflicts of the recovery process.
  2. We use macro-reclassification (gradually we increase weights at each workout and work in the planned number of repetitions without breaking the schedule – we don’t take heavier weights than planned).
  3. We carry a DIARY OF TRAININGS, thanks to which we use BOTH METHODS OF LOAD PROGRESSION (1st METHOD of repetition, 2nd METHOD of increasing weights).
  4. We use basic exercises (these are exercises in which several muscles or groups of muscles are involved, in short, these are heavy exercises that are performed with free weights). WHY? The more muscles involved in work, the better for the overall development of muscle mass.
  5. We use the middle ground, namely 3-4 working approaches, after 2 warming approaches (these approaches include a warm-up + a feeding approach, where the warm-up is an empty neck, then add weight (50-60% of the working weight) in the range of 12-15 repetitions. Then add more weights and make the approach approach (already 70-80% of the worker) for 8-10 repetitions. And then follow the working approaches (100%).
  6. In each exercise, 6-12 repetitions are performed. The only exception is the calf muscles (calf) where we perform 15-20 repetitions. WHY? The fact is that muscle failure should occur in the range 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 the calf muscles (lower leg)

    Your actions before TRAINING

    1) Open a training diary and see previous results that week. Then write:

  1. Day of the week (eg, Monday)
  2. Muscle group (eg, BREAST)
  3. Number (for example.

    In the last paragraph, it is IMPORTANT to progress (see previous results for that week in order to know how much to increase the load NOW. All this is done in order to monitor the progression of the load due to the diary (see below for how to keep it going).

    HOW TO LEAD A TRAINING 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 essence).

    On the first Monday, I painted all the exercises, weights, repetitions, approaches. So that you understand, below is a clear example of how to lead it easily (but I also added – here we use the 1st method, it is not necessary to write this, so that you would understand).

    Monday: BREAST (

  1. Bench press on an inclined bench 50kg x 6 repetitions x 4 sets
  2. Dumbbell bench press on an incline bench 16kg x 6 repetitions x 4 sets
  3. Bench press on horizontal bench 50kg x 6 repetitions x 4 sets

Next Monday: BREAST (

  1. 50kg x 10 x 4
  2. 16kg x 10 x 4
  3. 50kg x 10 x 4

Next Monday: BREAST (

  1. 50 kg x 12 x 4
  2. 16 kg x 12 x 4
  3. 50 kg x 12 x 4

Next Monday: BREAST (

  1. 53 kg x 6 x 4
  2. 18 kg x 6 x 4
  3. 53 kg x 6 x 4

2) Make a quality workout. Warm up without burdening. Within 5 minutes, until the forehead is covered with perspiration. Perform rotation of the body, swing your hands up and down, left and right, jumping rope .. here your imagination is already working more. 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 lying, perform with small weights (50-60% of the working weight) in the range of 12-15 repetitions. Then add more weight and make the approach approach (already 70-80% of the worker) for 8-10 repetitions. And then follow the working approaches (100%). All these warm-up and summing approaches are done in order to warm up and prepare muscles and heavy strength work. In the following exercises, the warm-up is no longer so important, you need to look at the state of health (for the psyche, you can do more failing)

3) After each workout, it is important to do a GUM. Hitch – performed at the end of the workout. It consists of soothing exercises in order to soothe the cardiovascular system, reduce the risk of stagnation in the blood muscles, prevent muscle pain, return the contracted muscles to normal, lower body temperature and

4) Immediately after training, after you entered the dressing 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 a workout, so we eat fast carbohydrates + fast proteins.

  • Simple carbohydrates (any sweet: chocolate, snickers, gingerbread, banana, sweet juice)
  • Fast proteins (Whey protein or amino acids, gainer, or the usual products boiled eggs).

In combination with proper nutrition, this training scheme will help you achieve fantastic results, believe me, I know what I’m talking about.

Well, at this moment, I gave you three training complexes (2.3 and 5-day split), told about the features and explanations of all the schemes, gave step-by-step actions.

I took the last set of exercises for these three, because it is completely different from those training programs. Why, you will learn, by studying it!

Hello friends. In this issue, I would like to share with you some of the tricks of bodybuilding, namely, about the fascia training system ,, Fascia Stretch Training-Seven (FST-7) “ . Famous bodybuilders train like Jay Cutler, Phil Heath and others.

Fascia is a connective tissue sheath covering organs, vessels, nerves and forming shells for muscles in vertebrates and humans; performs support and trophic functions.

In training the fascia, our main goal is to deliver as many vitamins, minerals, amino acids, oxygen and

There are 3 types of fascia in the human body, but bodybuilders should pay attention only to one of them – the deep fascia. It is the dense fibrous connective tissue that surrounds the muscles, bones, nerves, and blood vessels of the body. The high density of this collagen fiber provides deep fascia its strength and integrity. Its extensibility and resilience is determined by the number of fibers. In other words, some of us have fascias that are more massive and more rigid than others.

Genetically gifted bodybuilders have thin fascias, so their muscles look bigger and more inflated; Ronnie Coleman and Phil Heath are classic examples of people with thin fascias. Their muscles expand more easily.

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

How to train the fascia?

You must train with large weights using basic exercises, generally as usual within 6-12 reps, when you have completed the planned number of exercises for a specific target muscle group, you are required at the end of the workout. perform the last exercise (as a rule, in simulators where the load is isolating) in 7 sets of 12-15 repetitions, the rest between sets is minimal (no more than 30 seconds, only this way we will get the maximum possible pumping. (this will be the fascia training).

The last exercise in 7 approaches is performed at the end of the workout with the same weight, the weight, as a rule, we reduce 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 approaches will be performed from 21 kg).

It is vital to drink as much water as possible during training. At least 1.5 liters of it depends on your personal characteristics (sweating), season and your weight. In the summer of water you need more.

What exercises are best suited for 7 approaches of fascia training?

Basic multi-joint exercises such as deadlift, squatting and

  1. They involve other muscles and make it difficult to give a full load to the target muscle.
  2. You need good technique and balance, which deteriorate when you try to perform a large number of sets in a short time.

The best choice on simulators (for there the load is insulating) that interests us.

An example of a workout program 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 does not make sense to train on it. The usual pattern of training, but in the end should be the final exercise fascia training, this is what we discussed today.

  1. Extending the legs while sitting 4xMAX (as a warm-up, exercise can be completely ignored)
  2. Squats with a barbell on the shoulders 4×6-12
  3. Leg press 4×6-12
  4. Bending the legs lying 4×6-12
  5. Calf standing in the simulator 4×15-20
  6. Calf, sitting in the simulator 4×15-20
  7. FASTIA: leg extension sitting 7×10-15
  1. Bench press on an inclined bench (30 degrees not more) 4×6-12 reps
  2. Dumbbell bench press on an incline bench (30 degrees) 4×6-12 reps
  3. Bench press on a horizontal bench 4×6-12 reps
  4. FASTIES: bench press or dumbbells on an inclined bench in Smith’s 7×10-15 simulator
  1. Pull up to the chest or block to the chest (for those who can not pull up) 4×6-12 reps
  2. Rod rod in the tilt 4×6-12 reps
  3. Thrust dumbbells 1 hand in the tilt 4×6-12
  4. Horizontal pull unit 4×6-12 reps
  5. FASTIES: horizontal thrust unit 7×10-15
  1. Rod rod to the chin middle grip (broach) 4×6-12
  2. Bench press, standing with chest 4×6-12
  3. The layout of the dumbbells to the side (mahi) 4×10-15
  4. FASTIES: Mahi, standing (3 sets of drop-set, first heavy, medium, light all for 6-15 repetitions, rest 20s)

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

  1. Lifting the bar for biceps 4×6-12
  2. Bars (triceps focus) 4×6-12
  3. Hammers with dumbbells 4×6-12
  4. Press bar narrow grip 4×6-12
  5. FASTIES: Lifting the barbell for biceps + extending the arms at the block > Superset 7×10-15.

A superset is a work with weights, in which a bodybuilder combines two different exercises designed to work with the same muscle group, performing it without rest. In our case, we did lift the barbell for biceps and immediately do arm extension at the block without rest!

I tried to touch on and show you everything, I’m not going to know what else to add. I assure you, other resources never share something worthwhile, at least for free. Therefore, I hope for your positive feedback.

Request: Dear bodybuilding gurus, if you are copying information from this site, then at least insert a link to the source, be people!

Sincerely, administrator.

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