Reviews of the best training programs

                    Reviews of the best training programs   Reviews of the best training programs
 
            Perhaps one of the most popular questions that sets people bought subscriptions to the gym, it's "what program WORKOUT me to do?" Even the man in the street far from the sport is evident that the programs are different, as well as their effectiveness. Around us there is a huge variety of different systems and splits understand that sometimes even experienced athlete is not easy. Today I will try to make a kind of overview of the best training programs in conjunction with the "patient" (people) in order to have had more understanding of how to build an optimal program TRAINING FOR YOURSELF! Ie you'll not only fundamentally different than different programs, but also to learn better prepare yourself for such a program tailored to your individual circumstances.
What is the training program?

            Training program - is essentially the REGULAR STRESS / LOAD that you apply to your body, so that he appeared ADAPTATION TO (muscle growth and strength)!
WHY regularly? Because the body is not profitable to change something if it is not needed (more energy is spent). You will have big muscles or force only in the case of regular use of them. If consistency is not, then the demand for this adaptation will not.

What determines the training program?

            From person to person (YOU)! The fact that people are different and therefore everyone needs different loads (stress, exercise). The same load can be for one is enough, and for the other person redundancy. In the first case, the person will gradually adapt to it (increased strength and muscle), while in the second case, the person will be able to "overtraining" (feeling unwell, there is no growth). Maybe even a third situation where the load will not be enough (too light workout, a little stress). Then the person will feel good, but growth will not (not crawled stress adaptation, a person engaged in physical exercise).

MAIN GOAL: TO LOAD (training) is optimal for a particular person!
           

I must say that if we consider beginners who basically never tortured his body strength training (was not there before the regular force stress), then pick up for them an initial training program is easy enough because any, even curve, power load will be new to them and will respond to muscle growth, provided that the load is not too excessive. But if we compare the novice and the man who had the sports experience (eg sprinter or turnikmen), the load and the program for each of these two comrades will be very different!

            That is why it is impossible to give a universal training program ideally suited to ALL! Even if we now pick up an ideal training program for "love you", it will be such a time. Exactly until your body does not develop to adapt to it (get used to the load). After this, your program will cease to give you enough load for further growth (adaptation). Your program will cease to be good for you! That's why I like to say that each program is good in his time and for his client.

  What is included in the training program?
            Once the training program - is, in fact, the dosage of stress (load) on your body, it is very important to understand what are the components that stress, in order to properly dispense it (instead of giving a sufficient number of under- or over). SO MANY FACTORS:

• Number of exercises per muscle group
• Number of trainees muscle groups in one workout
• Number of workers per exercise
• Number of reps
• The duration of rest between sets
• The duration of rest between workouts
• The duration of rest between workouts one muscle group
• Super methods of increasing intensity
• Weight weights in the exercise
• The choice of exercises
• A failure in the approach
• Availability of specialization in the program
• Availability of periodization program
• etc.

            But this is not a complete list of friends. As in all this diversity to understand? Now I will teach you how to make an experienced coach.
An experienced coach is no absolute values on the dosage load in a particular training factors (see above).

Experienced coach to estimate the relative magnitude of the "patient." For example, I can not say exactly what will happen to your body and muscles, if we increase two times the number of working approaches per muscle group. But I know that relative to the previous training program LOAD will be significantly higher. So, if the necessary resources of the body recovery and adaptation should be more (muscle growth). I was just looking through the month shows that the scale and mirror. If a person has become bigger and stronger, we are on the right track (reserve increased number of approaches). If a person is not changed, then try to change the other factors (eg reduce the number of reps and increase the rest time in between). If a person feels weak, then give the rest a week and reduce the number of approaches to the initial sunk in because overtraining (load became too excessive).

SELECTION OF YOUR TRAINING PROGRAM
 

 Our optimization algorithm is very simple and to the point: the relative increase / DOWN LOAD + ASSESSMENT OF PROGRESS!
You can not exactly (Absolute Velična) to know how much will be useful to increase or decrease the load (stress) in a particular way for a particular person. But you can evaluate the effectiveness of the changes as to what it was before, and thus to select the optimal program for themselves or "patient".

• How to train people = the greater the burden he needs
• What GENETICHNEE man = the greater the burden he needs
• The older man MENESHE LOAD = That he needs
• Less stress in life = the greater the burden he needs
• The worse POWER = the less strain it needs

            You do not need to know the "absolute values" (it is not possible). You need to know "relatively things" ie Which increases the stress (load). WHAT IT REDUCES. The coach knows it as "Our Father." These relative indicators:


• The more exercises and approaches the more load =
• The less rest time between the more load =

• The more reps = the greater the load
• The smaller the weight of the projectile on the lower load =
• The greater the weight of the projectile on the more load =

• The more rest between workouts = less load
• The less rest between workouts = the greater the load

• The deeper the refusal to approach the more load =
• The more superpriemov in training the greater the load =

• The more muscles to work in the more exercise = total load
• The smaller muscles help target = the more target load

• The more SPLIT (splitting) = the greater the load on the target muscle
• The more SPLIT = less total load on the muscles

• EXPERTISE = more load on the target, less on others
• PERIODIZATION = UP / DOWN load in the different periods of the week

            

You see that we are now able to easily increase or decrease the load on our muscles through a training program features. But before we get to the review of specific training programs want to draw your attention to this important factor, as EXERCISE FREQUENCY OF ONE muscle groups.

            Speel and rest time between workouts

For a long time all bodybuilders trained the entire body in one workout. Such training programs bodybuilding were not perfect. Had to do a huge amount of exercise and approaches. Naturally in the last chance to work fully exercise the muscles was less due to fatigue. And the effectiveness of such training was low. Therefore, replacing a system of training came to the system of separate training different muscle groups. It is called Split (Eng. Fissile) and implies "pumping" of different muscles on different days.
SPLIT INCREASES TSELIVUYU strain on the muscles and increase the time of rest between workouts SAME muscle groups!

First time increases the load, and the second time reduces the overall load. This is the main problem of Split and the main difficulty splitting by day. On the one hand, the higher your fitness of (adaptation to the load), the more you need a target load (this gives the split). On the other hand, the more you fissile body on training days, the less you train every single muscle that when viewed in absolute terms, the load is reduced. That this fact and mistake. Should be considered loading concerning your fitness and size / muscle strength. Why?

Because more muscle = the less they need to train as They need more time to recover.
At the initial stage SPLIT will not function properly because your workout may be too infrequent (light) because of this, in the first place. And because the initial stage of any (even a small load) will be sufficient for the growth of adaptation as is new to you.
At an advanced stage, with increasing adaptation (fitness) SPLIT will work better because on one hand you will need to give more complex load on the target muscles, and on the other hand you will need to give them more rest days due to a larger size.

GENERAL CONCLUSION: THE MORE THE MORE fitness = SPLIT and the smaller fitness, the less SPLIT.

Need to start training with the study of whole body one workout (no split).
With the growth of adaptation should be gradually split into two whole body workout. And further on three workouts. Very experienced athletes cleave the body even at 4-6 workouts and grow remarkably. BUT if the newcomer would take such a program, it will be bad for him to work on two parameters. (excess payload and infrequent training).

Overview of the various programs and Split

            What is different from the split training program? Training program - is a broader concept that includes both versions of the splitting by day (split), and without those options (all-body-for-training).
When you make the training program, you are usually working on two points:
• Splitting by day (which muscle groups need to train in a day)
• A set of exercises in training (what to do on the corresponding day in training)

            From the first moment (split), we more or less sorted out. But the second point is very extensive (exercises, approaches, repetition, super tricks, vacation, etc.). Let me try to make BLITZ overview of the most popular programs for you to be able to use them in their training.


ALL-BODY-at-once

• Hoists torso lying on the bench with a very high reverse slope 4 × 30,25,20,15
• Squat 4 × 15,12,10,8
• leg curls 4 × 10,8,8,8
• Upgrades to the socks in the simulator 6 × 15,15,12,12,10,10
• Presses lying 4 × 12,10,8,7
• Presses dumbbells lying on an incline bench 4 × 10,8,8,8
• wide grip pullups 4 to failure
• Traction bar or T-neck in the slope of the 4 × 8
• Presses dumbbell sitting 4 × 10,8,8,6
• lifting barbell on his chest with Davis 4 × 8

Superset

• curls with dumbbells sitting 5 × 8
• Extension lying (for triceps) 5 × 12

PROGRAM Split (split group by day)

            Principles of construction of Split in the training program.
There are many options of training programs in bodybuilding split system. The most common are ideas for beginners division for two days in each group:

1 up - down
One day train up the body (shoulder girdle, back, chest, arms) in the second lower body (legs, calves, press). The advantage is that each training day run only specified muscles. Others are not involved, since the work on the legs, the top is not activated and vice versa. Lack of Split - overloaded exercises "upper" day.

2 tyani- push
One day train pulling muscle groups (back, biceps). In the second push (chest, Delta, triceps). Legs inserted into a more appropriate day to us. Advantage - more targeted study of the upper body. However, in this scheme, we have less time to pay feet.

Large 3 - small
One day working on the two largest muscle groups (back and legs). The next and all the little chest (chest, Delta, hands). This allows you to set aside enough time to practice the two most important muscle groups (back and legs), which set the basis weight of the total muscle mass. And on the second day we set to work on those muscles that somehow work in conjunction with each other (chest, Delta, hands). Any chest presses will enable Delta and hands. Therefore, combine them - not a bad idea.

DOUBLE SPLIT

 

• 1-day lower body (legs, press, calf)
• Day 2 upper body (back, chest, shoulders, arms)
 
Or (another option)


• Day 1 - Legs, back, abs.
• Day 2 -Grud shoulders, arms.


day1 -otdyh-
Day 2 A) Back Foot Press
Day 3 -otdyh-
Day 4 B) Chest Shoulder Arms
Day 5 -otdyh-
Day 6 A) Back Foot Press
Day 7 -otdyh-
Day 8 B) Chest Shoulder Arms
Etc .......

A) Back Foot Press
1.Rimsky chair X 4 sets the maximum number of repetitions
2.Prisidaniya with a barbell on your shoulders 2x20 (warm-up) + 3x10 (working)
3.Sgibanie legs lying 1x20 (warm-up) + 3x10 (working)
4.Podtyagivaniya or traction vertical block to the chest 4H8-10
5.Tyaga rod in the slope 4H8-10

B) Chest Shoulder Arms
1.Zhim rod on an incline bench (30 degrees) 2 × 15 (warm-up) + 3 × 6-8
2.Zhim dumbbells on a flat bench 4 × 6-8
3.Zhim rod standing (military regime) 1 × 10 (warm-up) + 3H8-10
4.Podem barbell biceps 1 × 15 (warm-up) + 4 × 6-10
5.Brusya or French bench press 4 × 6-10



TRIPLE SPLIT

• 1.Zhimy (chest, Delta, triceps)
• 2.Tyagi (back, biceps)
• 3.Nogi

OR

• 1.Nogi
• Delta 2.Spina
• Hands 3.Grud

Here the set of exercises:

A) FEET
• 1.Rimsky chair X 4 sets the maximum number of repetitions
• 2.Prisidaniya with a barbell on your shoulders 2x20 (warm-up) + 3x10 (working)
• 3.Zhim legs lying 3x10 (working)
• «Dead Rod" on straight legs
• Bending of feet lying 1x20 (warm-up) + 3x10 (working)
• 6.Podemy standing on your toes 1x20 (warm-up) + 3x10 (working)

B) BACK DELTA
• 1.Podtyagivaniya or traction vertical block to the chest 4H6-10
• 2.Tyaga T-neck or rod in the slope 4H6-10
• 3.Tyaga dumbbell with one hand 2-3H6-10
• 4. «classic» standing barbell bench press 2x15 (warm-up) + 3H6-10
• 5.Mahi dumbbells standing 1x20 + 3H6-10
• 6.Mahi dumbbells in the slope 3H6-10

B) Chest Hand
• 1.Zhim rod lying 2 × 15 (warm-up) + 3 × 6-10
• 2.Zhim dumbbells lying on an incline bench 4 × 6-10
• 3.Razvodka dumbbells lying 3H8-10
• 4.Podem barbell biceps 1 × 15 (warm-up) + 4 × 6-10
• 5 ... Bars 4 × 6-10
• 6.frantsuzsky bench press 4 × 6-10

PROFESSIONAL SPLIT

Split (split) into 4 parts:

• Chest
• Back
• Shoulder Arms
• Legs

Or splitting into 5 parts (male connection):

• Mon. BACK
• Watts. CHEST
• Avg.
• Thurs. LEGS
• Fri. SHOULDERS
• Sat. HANDS
• Sun

Mon BACK
1. Pull-ups (or top link) posted 2 + 4 x 6-12
2. Thrust rod in the slope (or T-neck) 1 posted. 4 X + 6-12
3. Thrust dumbbell with one hand 4 x 6-12
4. Link horizontal block 3 X 6-12
5. Link horizontal block (8 reps + 15-30 seconds) x 6 times.

Watts. CHEST
1. Bench rod on an incline bench posted 3 + 4 X 6-12
2. Dumbbell bench press on an incline bench posted 1 + 4 x 6-12
3. Wiring dumbbells lying on a bench 1 posted. 4 X + 8-12
4. bench barbell or dumbbell incline bench (8 reps + 15-30 seconds) x 6 times.

Thu LEGS
1. Calf standing (or press socks) posted 2 + 4 X 12-20
2. Squats with a barbell (or leg press) posted 3 + 4 X 6-12
3. Leg Extension sitting posted 1 + 4 x 8-15
4. Dead Rod (on straight legs) posted 2 + 4 x 8-12
5. Bending of feet lying posted 1 + 4 x 8-15
6. Leg Extension or Sissy squats (+ 8 reps 15-30 seconds) x 6 times.

Fri. SHOULDERS
1. Classic mode standing (or dumbbell bench press) posted 3 + 4 X 6-12
2. Link the bar (or dumbbells) to the chin posted 1 + 4 x 8-12
3. Mahi dumbbells to the sides posted 1 + 4 x 8-15
4. Mahi dumbbells in the slope posted 1 + 4 x 8-15
5. Mahi dumbbells to the sides (3rd dropset + 15-30 sec. Rest) 3 times.

 

Coll. HANDS
1. Wake up barbell biceps posted 2 + 4 x 6-12
2. narrow grip bench press (or bars) posted 2 + 4 x 6-12
3. Hammer bending posted 1 + 4 x 6-12
4. The French press pieces. (or dumbbells) because of the head posted 1 + 4 x 6-12
5. superset: Wake up barbell biceps + extension on a vertical section (8 reps + 10 + reps Rest 15-30 seconds) X 5 times



High-intensity exercise program

            In the modern bodybuilding, there are two sharply antithesis of view of the amount of required load during training. There is a classical German training, whose adherents believe in HIGH VOLUME power load (ie, make a lot of approaches and exercises per workout). And there WIT "By Mike Mentzer", whose supporters are confident that the training should be in the low volume of power load (1-2 sets), but before failure. Methods simply sharply antithesis, as you know. Who is right? What muscles grow better?
Arthur Jones proposed WIT:

• Make the very few approaches in training
• Do these approaches to a hard failure
• get plenty of rest between workouts muscle

the essence of HIT. It is very simple: a small amount of strength work (small approaches), but hard failure, followed by several days of rest.

  Workout 1

• Chest: + Pin lying Bench (superset) 1 × 6-10
• Back: Polluver + vertical rod (superset) 1 × 6-10
• Back: Deadlift 1 × 6-10
(+ 3 full days of rest, on the 4th day of the following training)
Workout 2
• LEGS: Leg Extension Leg Press + (superset) 1 × 6-10
• FEET: The rise of the socks standing 1 × 6-10
(+ 3 full days of rest, on the 4th day of the following training)

TRAINING 3

• DELTA: Mahi dumbbells in hand 1 × 6-10
• DELTA: Mahi dumbbells in the slope of 1 × 6-10
• HAND: Raising the bar for biceps standing 1 × 6-10
• HAND: Bench press down on the block + 1 × 6-10 bars
(+ 3 full days of rest, on the 4th day of the following training)

TRAINING 4

• LEGS: Leg Extension Squats + 1 × 6-10
• FEET: The rise of the socks standing 1 × 6-10
(+ 3 full days of rest, on the 4th day repeat cycle)
VERDICT:
• Full cycle = 16 days (more than two weeks)
• After each workout the next three days of complete rest
• Legs for this cycle worked out 2 times, and all the other muscles once.
• Exercise makes one work approach (6-10 reps) to failure
• Use supersets (insulation + base) for pre-fatigue the muscle.

why Mentzer HIT works?

            There are many mistakes that traditionally make athletes, from which "cures" training on Mike Mentzer. Here are the two main ones:

• DO NOT correspond to the load Restorative CAPACITY athlete. People do too much strength work, oblivious to the fact that the body must be prepared for such a powerful stress gradually otherwise it will be overtraining, which is half serious-minded novice bodybuilders.

•  Lack of progress load. People go to the gym for years doing the same amount of power with the same weights. Ie the load is not increased. This means that the muscles do not need to also increase.

 

  

VYSOKOOBEMNYE training program

 

 

            Large muscles allow the athlete to perform heavy work force debt (within an hour), without severe fatigue. Big muscles - it's like a huge factory, with monstrous production facilities that can fulfill the order as one, one (that can many smaller organizations in your area) and can complete an order for a whole batch of units. And he did it faster than anyone in your town, simply because its size and power allow him to do more work.
MORE POWER WORK = more muscle

            That's why so many bodybuilding approaches for training and rest so small between them (usually about 1 minute). Such a strategy developed an experimental way among athletes, in order to "fit" in the time of training as much as possible tonnage load.
           

And this is what distinguishes the large muscles of any other adaptations in our body. Big muscles - this is not the maximum force. Big muscles - is the maximum power efficiency. Ie ability to perform the work force for a long time with minimal rest between sets.

            Now you understand what it takes to think not about the size, and that this gives the size. And he gives us the adaptation to high volume power load !!! Teach your muscles to perform a large volume of work force, and get big muscles.

            Increase the amount of load on them must be very long and slow, so that your body and muscles was time for adaptation (growth). If you do it right (fast), then your body in most cases fall into a rigid overtraining. Any muscle growth in general will have to forget for a long time, because you will undermine the capabilities of your body too big for him load.

• • You can increase the weight on the bar from workout to workout
• You can increase the scope of work (to do more approaches) in training
The four-day split (chest, back, shoulders, arms, legs)

1.      PN. FRUD

Bench barbell incline bench at 6 × 6-12
2. Dumbbell bench press on an incline bench 6 × 6-12
3. Push-ups from the floor and beams 6 × 6-12

2.      Watts. BACK
1. Deadlift 10,8,6,3.
2. The link arm 6 × 6-12
3. Traction on the head 6 × 6-12
4. The horizontal rod 6 × 6-12

3.      Cht.Plechi-hand
1. Bench rod because of the head or bench dumbbell sitting 6 × 6-12
2. Advancing the 6 × 6-12
3. Mahi to the side (abduction dumbbell side) 6 × 6-12
4. Wake up the bar for biceps 6 × 6-12
5. Bench narrow grip 6 × 6-12

4.      Pt.Nogi
1. Squats 6 × 6-12
2. Leg Press 6 × 6-12
3. Leg Extension sitting 6 × 6-15
4. Calf standing 6 × 15-20
5. eggs sitting 6 × 15-20

CONCLUSION

The main differences in training programs related to three things:

• Volume (number of exercises and approaches) training - Split
• The size of weights approaches (from 6 to 20 repetitions)
• Recreation (between sets and rest between workouts)

Each specific methodology advertises itself as the best. Unfortunately, the methods are not so many honest, and if this was the most most we would have already figured it experimentally. Why is this not happening?
For two reasons:
• For any workout body gets used and reduces their response to it over time and need to increase STRESS
ESSENCE: the maximum size of the muscles - a collection of various parameters of the power adaptation to stress, each of which requires appropriate training
The second point - it is an adaptation. The task of the muscles get used to the heavy stress (load). When this happens, the adaptation (growth stops). The longer a person is trained according to the procedure, the better his body to adapt to it and the harder it is to reach new adaptations (growth). In this case you have to change the program (making it more difficult).