In this article, I will demonstrate the basic principles of training Russian bodybuilders in 80 years of the last century
1. Coaching is not a good
time with the performance of the approaches in between conversations
about girls and football. If you walk into a room with such a mood,
better sit at home, do not take place. This bodybuilding - men's work
is hard, it's a pain, it's sweat, it's corn ... so much more. If you
want to really change your body - do not waste money on a ticket and
Gold's Gym and similar institutions: the abundance of trainers and
there the get-together just confusing. To get started training room
easier, where people go to really train, not talk "for life."
General attitude to the "Qual" great stimulating.
Contrary to the popular
belief that "pump" - is an individual matter, it is better
to start practicing with a partner, having approximately equal to
your physical condition. By performing the same exercises in the same
way, you will try to "not give in" to each other. The
spirit of "healthy competitiveness" never puts: progress
one does not give the other to engage in "slipshod" ...
Before you start to "compete with themselves," must learn
to compete with someone tangible: it helps to develop the habit of
not feeling sorry for myself in training.
3. The first two or three
years of study (and maybe more) should be devoted exclusively muscle
gain. Topics of "form" and "relief" should be
lifted only when there is proper that the "shape" and
"relief". Incised bicep to the bone in 38 cm is not worth
the effort.
4. "Masses" and
the strength of the muscles grow only basic exercises with a barbell
or dumbbells. Forget about the existence of isolation exercises and
exercise machines as long as you reach sufficient volumes.
5. Muscle growth is
proportional to the increase in weight lifted weights, different -
from the evil one. Some are not big manipulating volume and intensity
of training can support the progression of the balance without any
special magic for two to three years.
All the details are set
out below in the "system". There is no point in looking for
workarounds (except for increasing use of burdens) ways or
experimenting with hormonal therapy as long as you have not reached
the "ceiling", tempered by nature to all of you: 2.5-3
years of growth "dry running" - it's real.
6. So that the muscles are
able to raise larger and larger weight, they should have time to
recover between workouts. Therefore, growth does not have to do it
more often than every other day. Optimally - three times a week.
7. The first time, it
should work out the whole body in one workout, since the working
weight is not so great. In the future, with increasing burdens lifted
possible (but not required!) Transition to "split" -
diversity of exercises for different muscle groups on different days
of training. However, because the muscles in varying degrees are
antagonists synergists or stabilizers with respect to each other,
when working at "mass" using split also better training
programs through the day.
As for the time of
transition to a possible split, we can distinguish two landmark: time
- around one and a half years from the start of classes, and power -
by the time the athlete should be able to shake lying burdening equal
to half their own body weights, reps and 6 sit down with the same
weights 15 times. If the athlete is fully adheres to the
recommendations of the "system", these two points with him,
as a rule, should be the same (repeat once again all this has been
repeatedly tested in practice).
8. When working on the
"weight" of exercise per muscle group should be limited -
one or two. A greater amount of exercise prevents focus on increasing
the weights lifted, and for the body's reserves "bezdopingovogo"
athlete turns bust.
9. The total workout and
should not be excessive, but when doing a day temptation "progruz"
bigger necessarily arise. The volume is not a static thing,
respectively, depending on how you feel it can change in one
direction or another.
But 30 - 40 sets per
exercise - is the limit. Being in a room for over 2 hours does not
bring much benefit.
10. Except for
"introductory" course, and of course warm-up approaches
that seek to work "to failure" in each set of each
exercise. "Plant" themselves psychologically before each
approach to the projectile. Let every workout is a small victory over
himself.
11. The next day after a
workout your muscles have to "hurt", which is an indication
that you are "progruz" as necessary. Classical for pain -
no gain (no pain - no growth). The prolonged absence of pain in the
targeted muscle suggests that training is something wrong.
12.Around the issue of
food bodybuilder now piled so much that it is time to grab his head.
Wherever you spit - all solid "discovery." One of only
August 2000 issue of "Power and Beauty" is worth, advising
eat all the day's worth of protein one (!) Welcome...
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Terms of supply for the athlete, whose experience of employment is low, you can accommodate only three items:
a)
there is "everything and more" leaning naturally to protein
foods (meat, fish, dairy products) and complex carbohydrates) all
kinds of porridge);
b)
there is so much to never feel hunger;
c)
If, despite vigorous exercise, your weight is not growing, then you
are eating too little, and your diet should be increased.
The
first two years of study any special dietary restrictions should not
enter, but it's best not to cross certain reasonable limits: your
task is not to look like a pink-cheeked pig before slaughter ... At
the same time, let me incinerate lightning theorists bodybuilding,
but I would argue that without the use of growth hormone and steroids
NOT significantly increase muscle and gain fat at the same time. Bede
in particular not in the figurative expression of one of the coaches,
"much easier to carve a sculpture of large boulders, than
small."
Another
aspect of the power supply is that if you suddenly start to eat much
at once, you do not need it, than more frequent visits to the toilet,
not lead. The volume of the diet (similar weights burdens) should be
increased gradually, giving the body time "vrabotatsya."
Not a
bad option menu for a weight of bodybuilding technique, published in
the late 80's. Expected passage of several successive stages.
Stage I:
1st
Breakfast: 2 eggs, 100 grams of meat, poultry or fish,
200 g
(1 cup) of milk, 1 slice of bread
(All
- about 50 g of protein);
2nd
breakfast: a plate of oatmeal or buckwheat porridge,
200 g
of milk or juice (15-20 g protein);
Dinner:
200 grams of chicken broth, 100 g of meat, poultry
or
fish, 1-2 pieces of black bread (42-45 g of protein);
afternoon
snack: 100-150 grams of cottage cheese, 1-2 tablespoons
honey,
1 slice of bread (20 g of protein);
Dinner:
200 grams of meat, fish or poultry, baked
Potatoes
(2-3 pcs.) with butter or sour cream, 100 g
lettuce
(42-45 g protein).
I
stage lasts three weeks. If your weight has not increased, move on to
the next stage.
Stage II:
1st
Breakfast: 2 eggs, 100 grams of meat, poultry or fish, 200 g of milk,
2 slices of bread with butter (55 g of protein);
2nd
breakfast: a plate of oatmeal or buckwheat porridge,
200 g
of milk, shortbread (without cream) cake (15-20 g
protein);
Dinner:
200 grams of meat, poultry or fish, 2 pieces of black
bread,
200 grams of chicken broth, 100-150 g of cooked
beans,
fresh fruit (71-72 grams of protein);
afternoon
snack: 100-150 grams of cottage cheese, 1-2 tablespoons
honey,
1 slice of bread (20 g of protein);
Dinner:
200 grams of meat, baked or boiled potatoes
(2-3
pcs.), A salad of vegetables 100-120 g (59 g protein).
Stage
II begins and continues for as long as is weight gain. Then, if you
stabilize the weight, the new menu.
Stage III:
1st B
2 eggs, 100 g of fish, 200 g of milk,
2
slices of bread, a plate of porridge (55-60 g of protein);
2nd
breakfast: 100-150 g of cooked beans,
100 g
of cottage cheese, fruit (20-25 g of protein);
Dinner:
200 grams of chicken broth, 200 g of meat,
poultry
or fish, 2 slices of bread with butter,
200-300
g of milk (74 g protein);
Lunch:
200 g of cottage cheese, 1-2 tablespoons honey
fruit,
raisin, shortbread cake (30 g of protein);
200 g
milk (60-63 g protein).
Regarding
supplementation, it seems to me, the value of their admission greatly
exaggerated. Hands in the 50 cm I've seen more than once in ten years
before these same additives appeared in stores in Russia. Do not be
fooled by advertisements and do not ship on a dozen different names.
One protein-carbohydrate mixture in the beginning is enough.
Most
importantly - do not lose sight of that, even the most
sverhprodumanny training fails without adequate nutrition.
13.
It may well be that the reason for the weak or no growth "is
insufficient rest outside the hall. At night, sleep at least 8-9
hours and, if possible, it would be nice to take a nap for an hour in
the afternoon.
Reduce
to a minimum, and if the "mass" does not grow well, if not
entirely exclude other types of physical activity. The same
recommendation applies to the fullest and to sexuality. "Workaholic",
making five "approaches" for the night, it is unlikely to
be able to fully engage in the following day.
One
of the benefits for the students of the Institute of Physical
Education I sunk into the soul quote: "The combination of
opposite nature gives loads of unspoken average result" (about
the prospects of combining bodybuilding and martial arts see Chapter
13).
14.
Overtraining - bane of most athletes. It is usually a result of
excessive enthusiasm (see paragraphs 6, 8 and 9). To avoid
overtraining, always carefully track their health. Appetite was gone,
there were insomnia, nervousness, very long time, "do not grow"
results, "melts" interest in lessons - all these are clear
symptoms of busting. In such cases, action must be taken immediately:
1-2 weeks cut exactly half the number of running per workout
approaches, working with, only in the style of "pampas" -
at least 12-15 reps, and "not to failure." The next two
weeks - work in "regular" reps, but still with a half of
training. Then, for two weeks out on normal activities.
In
cases of overtraining has a deep meaning for a month to abstain from
classes with "iron" by switching to any other kind of
aerobic exercise persuasion - swimming, slow running, etc. Then again
return to the classroom with the weights, very slowly increasing the
volume and intensity, and not forgetting the control of health.
15.
Not once, not twice saw the start of classes coincides with the start
of steroid use. It is unreasonable in all respects. In no way do not
count myself among the enemies of steroids, but all the time. The
first 2.5-3 years body is able to grow well and without "chemistry."
Steroid use makes sense only when you have already reached your
genetic ceiling "dry running". In addition, the trained
muscles get from steroids are much greater than if the muscles
beginner. So start receiving steroids earlier than 2.5 - 3 years of
hard training - just stupid (more about the "right" and
safe taking steroids, see Chapter 10).
16.
The main problem of present athletes - it's an excess of information
and pluralism of opinions about the methods of "pumping".
It is impossible not to agree with Robert Mak (I can not vouch for
the accuracy of the quote): "You may not know the latest
techniques and build big muscles, or be aware of all the new
features, while remaining dystrophy." Therefore, like Professor
of Transfiguration "Heart of a Dog", advised for better
digestion not read Soviet newspapers, for the best set of the
"masses" can be recommended to abstain at least a year and
a half, from buying and reading the translations of bodybuilding
magazines. Ignorance techniques POF, CBT, etc., in the first year of
employment much more useful than the transformation of training in a
discussion about them and endless abstruse experiments.
If
you take should be described in the manual "system", please
do not rush from side to side like some sort of object in the hole.
And do the "system" does not change anything and it is not
supplemented. The scope of possible variation will be detailed in the
description of each complex. How to behave in case of
neretrenirovannosti - see paragraph 14. In no case did not come out
in favor of the format. At first we must be "dogmatic" -
the output of "inventive" itching is better to look at
other areas of life.
SUMMARY:
due to genetic predisposition champions can be only one. But to
improve the proportion significantly add muscle volume and drive away
the excess fat under the force of each. The thing is perseverance and
the right approach to training and recovery. And if having been
occupied for more than 5 years (with the "drugs" or without
them), you are still unable to shake lying 150 kg - do not tell
anyone that you are a "swing", do not disgrace the idea. As
it is not sad, but admit themselves that all this time has been spent
on "masturbation" ...
Homo
sapiens is distinguished from other individuals that by understanding
the wrongness of any views and dogmas, he is able to reject them and
start from scratch "(I do not accidentally drew the word"
reasonable ", because quite seen enough individuals in a state
of long-term chronic stagnation, but panicky afraid to change
anything in his training as Yate (Coleman, Wheeler) is engaged in
that way. Similarly, individuals of this book does not help - there
need a psychiatrist).
One
of the possible "new life" is offered to your attention.
Just keep in mind that miracles do not happen and no one method will
not make you Schwarzenegger for a couple of months. Soberly count
your enthusiasm, tune in for the long regular work. Learn to enjoy
the grueling workouts, get sick, "iron" ... Otherwise, do
something else. Because without the perseverance, dedication and a
certain fanaticism (in the good sense of the word) will not succeed.