Where to start classes in bodybuilding

Was noticed that the muscles respond better to training with weights, if the newcomer is already a kind of "base." Was empirically derived standard for this "base":
12-15 times to catch up on the bar,
40-50 times to be wrung from the floor or
20-25 times on the uneven bars.
If you are not able to "overcome" this standard, the approach to the "hardware" and should be a bit early to work out with the weight of his body.
In order to quickly reach the level of the desired results, a special set was compiled. It includes two programs successively alternating within a few days. A day of rest is done depending on how you feel, it is possible having been occupied and two and five days. Then - a maximum of one day of rest and a new circle.
Program A
1. Push-ups on the high bench medium grip.
2. Push-ups mean grip.
3. Push-ups mean grip, feet on a high pedestal.
4. Push-ups wide grip, feet on a high pedestal.
5. Dips.
6. Tray straight legs to the horizontal bar.
Program B
1. Wide grip pull-ups for your head.
2. Wide grip pull-ups to chest.
3. Close grip pull-ups to medium-sized breasts.
4. Narrow reverse grip pull-ups.
5. Parallel grip pull-ups to touch the crossbar feeding.
6. Tray straight legs to the horizontal bar.
In each exercise you perform for 2-3 sets in Exercise 7 - 4-5. The number of repetitions - the maximum. But we must strive to from workout to workout to deliver at least one more repetition (pull-ups allowed in the work "with").
If there is a beginner overweight, the "preparation for iron" should come in two phases: first from this very excess weight ought to get rid of, and then perform the above complexes. Recommendations for sgonke weights were unpretentious - jogging every morning on an empty stomach at least 2-3 km, followed by work on the abdominal muscles, 1000 repetitions, the exclusion of food flour, fat and sweet, sauna once a week ...
Serious training traditionally start in September, so you should calculate the forces on the "training" so that as early as the middle of August to be "normal." Someone left this month, someone - three ...
Athletes with many years of training are often diverted for such programs during the period of active rest. It was believed that the push-ups and pull-ups are very useful to strengthen the ligaments and tendons. In addition, existed a strong belief that through such exercises in his early years can be substantially "expand" the backbone of the shoulders and chest, as well as fix the ugly shape of individual muscles. In any case, the return is still not proven ...

Basic exercises for the major muscle groups

Basic exercises for the major muscle groups

Chest - bench press on the horizontal and incline bench, dips. In the 80's to the basic exercises for the chest also include breeding lying down with heavy weights in the low number of repetitions;

latissimus dorsi - wide grip pull-ups to the chest and the head, thrust rod in the tilt rod T-neck, pull the dumbbell;

deltoids - bench press with a chest standing, bench press because of the head while sitting, bench press with dumbbells;

trapeze - shrug ("shrugs"), a close grip pull rod to the chin;

biceps - barbell curls with dumbbells while standing or sitting, pulling up the reverse (palms facing you) grip;

Triceps - bench press close grip, French bench press and seated;

quadriceps - squats with a barbell on your shoulders, leg press;

hamstrings - lying leg curl, deadlift on straight legs;

Caviar - the rise on your toes while standing and sitting, "donkey";

long muscles of the back - the deadlift, bending forward with a barbell on your shoulders.

Technique exercises

There is no need to occupy a lot of space for philosophizing about the importance of proper exercise with weights. The author has seen enough "athletes" that by doing exercise on one muscle group is pumped completely different. For example, doing squats, to pump up the quadriceps, but instead grows only the lower back, hips remain the same "chick."

In addition, in many exercises traffic burdens on the wrong path causes the formation of micro-traumas in the joints and tendons, which over time can cause serious injury. Therefore, all movements must occur in a natural part of the joint plane. This is the first condition for the proper technique.

The second condition - full range of motion. You have to stretch the muscle as in the beginning of the movement and minimize the end. It is necessary to, muscle developed along the entire length - from tendon to tendon.

In general, the movement should be smooth, without interruption or delay.

Now specifically for engineering exercise, but it seems to me highly problematic learn the proper technique only by the descriptions and photos.

Bench Press

Lying down on a bench grab the bar from the racks to arms wide grip. Omitting it, keep the forearm were always perpendicular to the floor. Do not lift your pelvis off the bench and do not bounce the bar off the chest by doing bench press. Grief bar at the bottom of the amplitude should touch the chest at nipple area. Similarly, the bench press is performed and in the slope, only Rod falls closer to the neck.

Dips

If you are performing this exercise, the aim is to focus the load on the pectoral muscles, then this is achieved as follows: divorced elbows to the sides of the torso, the body leans forward, back rounded, chin placed on the chest. Fall should be as low as possible.

Wiring Dumbbell

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Arms slightly bent at the elbows, the movement is in an arc so that the shoulder bones are perpendicular with respect to the torso, the amplitude of the maximum possible.

Pull-ups

From the position of Visa with full arm extension pull up as high as possible to touch the crossbar chest or neck.

Traction in the slope

Torso is parallel to the floor, bend your lower back, knee slightly bent. Grip barbell shoulder width apart. In the lower position arms are fully extended, and the bar served slightly forward. The arc pull rod until it touches the lower abdomen, in the final phase of bringing the blade.

Similarly, the thrust is performed T-neck, with the only difference being that uses a narrow grip and thus the amplitude is somewhat shorter.

Bench standing with his chest

Take the bar from the racks shoulder-width grip. When squeeze burdening overhead, try not to reject the body back, and vice versa - Serve it forward so that when the final position in the press head is right under the bar. Do not use the legs and back support in the initial phase of the regime.

Mode because of the head while sitting

It is desirable to perform this exercise while sitting with support for the back of the vertical bench. Shoots such that when the bar is at the bottom, forearms are vertical.

"Advancing the" narrow grip to the chin

Raise and lower the bar on top of grip, lift your elbows so that they move ahead of the movement of hands, elbows and bring it to the highest point in this movement.

Lifting barbells for biceps standing

Bend your elbows without rejecting the body back and not bending the knees. Elbows close to your sides and do not display them ahead in the top of the climb - the humerus must constantly maintain an upright position. The same recommendations apply to perform curls with dumbbells while standing and sitting.

Close grip bench press

If this exercise focuses on the triceps, in contrast to the usual bench press your elbows should not breed in hand, and pressed to the sides.

French Bench

At rest, the shoulder bone is slightly inclined from the vertical position to the side of the head. Lower the barbell over his head, trying not to raise your elbows to the sides.

When the French Press sitting shoulder bones should be strictly vertical.

Bob

Initially, the feet slightly wider than shoulder width, feet slightly outward, the back should be straightened, his head raised, torso tense. Squat as deeply as you can, and not only to the parallel with the floor. Do not use "repulsed" up from the bottom position. Do not force the growth of burdens in this exercise, as long as not "put" the right technique.

Leg Press

Stir in the total amplitude, until it touches the knee chest.

Hip flexion

When the curls do not release your pelvis off the bench. Do not let the legs quickly and arbitrarily unbend.

Deadlift on straight legs

In the initial position you stand straight, holding the neck in the lowered hands. Shoulders back, chest lifted high in the lumbar area of ​​the spine to bend. The movement begins with the fact that you are filing your pelvis back slowly, keeping the deflection at the back. Lower yourself until your pelvis moves while ago. If you fall even lower, hamstrings turn off of work and effort goes only through the spine. Moving up - by supplying the pelvis forward.

The rise of the calf

The main thing in all the movements on the calf - full amplitude and latency at the top.

Deadlift

When performing the deadlift always keep the lower back slightly arched. If your goal - the development of the extensor muscles of the back - do not use a sumo-style and raznohvat. Use carpal straps. After each repetition lower the bar until it touches the floor.

In addition to the base complexes given in this publication are to be used and several insulating exercise.

Pullover with a dumbbell

Lie down across the narrow bench, relying only on her upper back of the shoulder blades. Hold the dumbbell with both hands above his head, slowly lower it back up until your chest is not fully stretched.

It was believed that the implementation of a Super Series Pullover with squatting in a high number of repetitions promotes the expansion of the chest.

Breeding dumbbell in hand standing

Initially, the torso tilted slightly forward, dumbbells in front of thighs (can touch). Raise the dumbbells to the sides up, keeping your arms slightly bent at the elbows. When the dumbbells are moving up, turn the brush thumbs down - "as if pour water from a jug" (pardon the hackneyed cliche, but it is difficult to come up with a better definition). With the rise in any case do not help yourself jerk lower back: cheating in isolation exercises - this is nonsense.

Exercise focuses the burden on the middle part of the deltoid muscle. It also can carry with one hand (the other holding a support) or by using a low block. Both of these options allow you to use a larger amplitude than in normal dilutions.

Breeding dumbbell in the slope

Torso is parallel to the floor, arms slightly bent. Lift weights as high as possible, while maintaining the perpendicular relative to the housing hand position. Exercise is aimed at the development of a beam rear deltoids, and the displacement of hands forward or backward from the perpendicular to the torso position of the load of this beam leaves.

Curls on the bench Scott (Parts)

To avoid injury, elbow never fully unbend hands in this exercise, and especially do not use the "parry" forearms off the bench to give the initial impulse curls. The upward movement is only up to the vertical position of the forearm when you continue on - biceps "turned off." Never rolling your wrist inward.

Barbell curls in the position of forward tilt

Torso slightly above parallel with the floor, arms hanging loosely down, narrow grip bar. Bending your arms, lift the barbell to the shoulders purely by the force of the biceps.

Barbell curls reverse grip

Exercise on technology performance is almost like a regular barbell curls standing, with the only difference that is applied on top of the grip (over-grip) and thus used significantly lower weights.

This exercise develops the muscles of the forearm flexor muscles and shoulder underlying the biceps - brahialis.

Tritsepsovoe extension on the block

Pull back slightly back from the block so that the torso was with the vertical angle of 30-40 °. Bring your elbows forward and secure so that the shoulder bones are vertical and remained motionless throughout the movement. Initially, the handle block device on the chest. Squeeze it in an arc down to the fully extended arms at the elbows. Slightly hold the voltage at the bottom.

Hack squats

The most valuable in this movement the lower amplitude, and straighten the legs until the end in the knee joints is not necessary. In the 80 adopted a slightly different way of doing this exercise: foot is not displayed on the forward edge of the base platform, as it is now, and were placed directly under the buttocks so that the low point had to get up on your toes - it was believed that in this way an optimal way knee-loaded "drop" - the muscles vastus medialis.

Lunges with a barbell on your shoulders

Take a step forward with one leg and bend the knee until the thigh of this leg will not appear parallel to the floor. The knee of the other leg should go down to touch the floor. Keep your torso straight and tight, do not lean forward. Follow the planned number of repetitions for one leg and then proceed to the lunges on the other foot. Lunges are considered the best exercise working out "link" between the quadriceps and hamstrings, and gluteal muscles to tighten.

Straighten the legs while sitting in a simulator

Do not use sharp movements in this exercise. At the top of the fix made cuts. Do not use a variation of the provisions of the table toes outward and inward to anything except it will not cause injury.

Thighs: the load can emphasize either the back extensors or the gluteal muscles.

His hands behind his head go down as low as possible. Come up only to a horizontal line: higher ups traumatic for the lower back.

Rules are the same breath when doing any weight training: at the moment of maximum effort shall be on a strong exhale. Some athletes while still shouting, arguing that it gives them an extra "winding". It should be recognized, however, that these cries are not always adequately perceived by others, and if the athlete yells, crouching only with the stamp of the post (or so), it is likely that the "well-wishers" can and psychiatric emergency call ...

As for the dress code, then it should be free and absorbent cloth. Ideal - cotton. Despite scored lately wide turnover homosexual tendencies, it seems unwise to engage in something skin-tight, because in addition to over-emphasize non-heterosexual close things disturb the blood circulation in the limbs, which greatly reduces efficiency and increases the likelihood of injury.

The basic principles of training Russian bodybuilders

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The basic principles of training Russian bodybuilders

 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.