The article considers an example of an effective strength training program for bodybuilding, supported by theoretical knowledge. This approach to training can be applied to any strength type. sports.
In addition, we will also answer the questions of how muscles work, where does the energy of muscle contractions come from, what are the benefits and harms of strength training, what is before and after going to the gym.
Strength training is usually understood as training with weights (weights) in the gym, the main purpose of which is to increase overall strength, strength endurance, explosive power, and of course build muscle mass.
Strength training will differ for all sports. So, for example, in bodybuilding, where the main goal is to build muscle, training will be aimed primarily at strength endurance, for powerlifting, training will be aimed at increasing explosive strength in one repetition, for armwrestlers, training will be aimed at increasing static muscle strength, for other types sports such as swimming, power training will develop a specific strength (such as stroke strength). One way or another, the goal of any strength training, any sport, is to develop muscle strength.
To understand how strength training affects the athlete's body, you need to understand what makes you grow. muscle strength how it is served with workouts. We will not get too far into biochemical processes, because this information will not be of practical use to you.
From the article How Muscles Work, you might know that the main provider of energy for skeletal muscle is an ATF(adenosine triphosphate), which releases energy when broken down. But the reserves in the muscles of ATP are very small, literally enough for 2-3 seconds of work, therefore, ATP must be constantly taken from somewhere. The pathways for the restoration of ATP in the body are different, and not the same, for different types sports. We are only interested in the way of ATP synthesis that occurs in strength sports. So, for example, at maximum muscle tension, during 10-20 seconds, energy supply occurs through the use creatine phosphate, with a longer load, 1-2 minutes, another energy source is connected for muscle contraction – anaerobic glycolysis(without oxygen), resulting in the release of energy + lactic acid.
Thus, strength training primarily consumes creatine phosphate and glycogen(carbohydrates).
Below we summarize and the simplest formulas for a better perception of information.
Cleavage of ATP
- ATP => ADP + F (phosphate) + free energy;
But there is very little ATP in the muscles., therefore, it is necessary to constantly restore to supply them with energy:
- ATP => ADP + F + free energy
- creatine phosphate + ADP => creatine + ATP
Creatine phosphate is a form of creatine buildup in muscles.
That is, creatine phosphate, restoring ATP, due to the transfer of the phosphorus group of ADP.
For a longer training session (1-2 minutes):
Complex carbohydrates, in the form of glucose molecules connected to each other in a chain, enter our bloodstream with food, supplying our muscles with energy, as soon as there is a lot of glucose, the body begins to deposit excess carbohydrates in the muscles and liver in the form of glycogen.
Strength training uses an anoxic pathway (anaerobic glycolysis) to break down glycogen.
Process anaerobic glycolysis can be expressed as follows:
- glycogen or glucose + F + ADP => lactate (lactic acid) + ATP
Thus, the body is supplied with energy in strength training.
V aerobic training(running, swimming, cycling, walking) muscle energy supply occurs due to aerobic processes:
- glycogen, glucose, fatty acid+ F + O2 => CO2 + H2O + ATP
You should now understand why aerobic exercise help burn fat, and anaerobic training (strength) helps build muscle.
Standing EZ Barbell Exercise Depending on your level of fitness, consumption, glycogen storage and creatine phosphate are different. So, for example, professional athletes have not only large stores of creatine and glycogen in muscles, but also a low consumption of these substances. Therefore, such athletes can train harder and longer, while showing high strength indicators, in contrast to a beginner or an untrained person.
Example of strength training (bodybuilding)
For an example of strength training, we will give an example of a training program that is used in bodybuilding to build muscle mass:
Monday
Wednesday
- (with weights) 4x12
Friday
First figure sets, second reps. The weight should be commensurate with your real strength. As you train, gradually increase working weights while maintaining the number of approaches and reps.
This bodybuilding workout program is versatile, suitable for both beginners and experienced athletes. For professionals, that is, athletes who have significant training experience (5 or more years), as well as high level fitness, apply various training programs, which imply 5 workouts per week, with the study of each muscle on a separate day ( split training).
Strength training in the gym Please note that this program is mainly for building muscle mass, you should not use it to increase strength if your level of fitness is significant (in this case, training programs will be used to increase strength indicators -).
When exercising, always pay attention to your well-being, listen to your body. If there is no desire to exercise, working weights fall, there is no appetite, constant pain in joints, ligaments, tendons, muscle cramps, and so on, then this is a sure sign overtraining an athlete who requires immediate adjustments to your training programs, nutrition, recovery - remember this always!
The benefits and harms of strength training
Strength training (anaerobic), at home, or in the gym, differs significantly from aerobic, starting from the principle of muscle energy supply (mentioned above), ending with injuries that can be obtained. But strength training can give what it cannot. aerobic training, therefore, an amateur athlete, an experienced athlete cannot do without strength training. We list below the main advantages and disadvantages of such training.
Benefits (pros) of strength training
If you do everything in moderation, do not load your body with exorbitant loads in the gym, do it for your own pleasure, then such training will have a beneficial effect on your well-being, strengthen immune system, the musculo-ligamentous apparatus, in addition, as you become stronger, your self-confidence, in your abilities, will increase with each workout.
The realization that you are doing what others cannot, do not want, to be lazy, pleasant thoughts, thoughts of a strong person will bring you.
As for the organism, then reasonable, power loads will bring you the following benefits:
- strengthening the cardiovascular system
- increased metabolism
- growth of muscle mass and strength
- an increase in the production of testosterone, growth hormone, as a result, your libido will increase, the body will rejuvenate
- increasing the strength of ligaments, tendons, muscular apparatus (without fear of tearing your back, you will lift everything heavy if necessary)
Let's immediately dispel the myth that training in the gym, strength training, makes girls masculine. Not a single girl will be able to build big muscles in the gym, from strength training, because for this you need to inject hormones, steroids. Maximum girls will be able to maintain their muscles in good shape, round out, make the buttocks elastic, you can read more about women's workouts.
The benefits and harms of strength training The harm (cons) of strength training
Strength training with improper training, as well as with crazy loads, which are most often experienced by advanced and professional athletes, to stimulate the growth of muscle mass and strength, can sometimes cause irreparable harm to health (in extreme cases), in all other cases, any strength training, will bring a person a healthier body.
Incorrect exercise technique, non-recovery of the body after physical exertion, lack of proper nutrition the main reasons for getting any kind of injury during strength training. To fix this, you just need to familiarize yourself with our website in more detail, consult with a competent trainer.
The following cons of strength training will relate more to professional sports, which implies very heavy loads on the body, bringing it to exhaustion.
- wear, hypertrophy of the heart muscle
- torn muscles, ligaments, tendons, various spinal injuries
This is where the list ends, of course, athletes do everything in order to avoid this, use sports nutrition, anabolic steroids, recover properly.
What to eat after and before strength training
Eating the right diet while exercising in the gym is one of the main anabolic factors for successful muscle building.
Before a workout, 1-2 hours in advance, have a hearty lunch / breakfast, especially if you decide to build muscles. In the event that your goal is to dry out, lose fat, then according to scientific research, it is better to do it on an empty stomach, that is, try not to eat anything. However, we do not recommend coming to a workout with a “crazy” appetite, with this approach, along with fat, you can lose precious kilograms of muscle. Therefore, the most the best option will be if your goal of fat burning is a light breakfast, for example, yogurt with banana, and the tea is not sweet.
Weights athletes seek to gain more muscle, high-calorie nutrition is recommended, throughout the "mass gain". In this case, it is advisable to eat well in 1 hour a high-calorie, nutritious food, for example, if training takes place in the morning, then a breakfast of scrambled eggs with fish / meat and salad with herbs, as well as a banana with yogurt and with nuts (walnuts) is quite suitable.
After training, it is necessary to replenish the body's energy costs, it is very simple to do this, it is enough to drink a portion of the protein-carbohydrate mixture (gainer), but do not get carried away with this if you are inclined to a set excess weight.
Pre-workout nutrition at the gym More precisely, a gainer will generally be contraindicated for you if you are a typical endomorph... A little sweet water (juice), it will be enough after a workout, and even better a high-quality jar BCAA amino acids(1-2 scoops), which will protect the muscles from the processes of catabolism (destruction).
Try to consume complex carbohydrates and proteins for 1-2 hours after training. For example, one of the best meals after gym will look something like the following products:
- Brown rice
- chicken breast
- Vegetable Salad
- yogurt + nuts
- fruits
- protein serving
The so-called, protein-carbohydrate window , which must be "closed" within 20 minutes after the training, is nothing more than a myth (according to all the same modern scientific work), or rather, its importance is greatly exaggerated, if you replenish energy costs after not 20 minutes, but 40, or 120 minutes, nothing terrible will happen, the effectiveness of the workout will not be reduced.
However, it should be remembered that after we trained, the most powerful mechanism for the synthesis of new muscle cells was launched. So, in order for this "mechanism" to bear fruit, it is necessary to maintain its performance by constantly pouring "fuel" into it in the form, the right products nutrition.
Read about how to gain weight or dry in the appropriate articles.
Strength training is ideal for people looking to get stronger and healthier. However, in our opinion, combining strength training with cardio training (running, swimming, skiing, walking, cycling, etc.) will be better and more natural for the body, so you can develop strength, agility and endurance in many ways.
Now you know the main points of strength training, if you do not understand something, ask in the comments.
Any strength training program is designed to increase strength in one movement. In other words, the athlete seeks to increase his ability to lift in one set. heavy weight... In parallel with this, other indicators also increase, although the most noticeable increase will be noted precisely in the weight on the bar in one repetition.
What is the purpose of such training? In bodybuilding there is Golden Rule, stating that there are always two muscles stronger than one. Muscle fibers are subdivided into slow and fast. The first ones train mainly voluminous workouts by weight, while for fast fibers the most effective power programs... Therefore, if you use both types of training, then the result will be obviously better than when training one of the types of muscle fibers.
A strength training program does not pump the slow muscle fibers that make up the bulk of them, but, nevertheless, you will still gain in mass. Without increasing mass, it is impossible to increase strength. Having developed fast fibers muscles, you can not only raise your potential, but also by increasing strength indicators, you can progress further, following a training program that leads to weight gain.
When training strength indicators, you have to work a lot with very large weights, therefore, it is necessary to observe a certain periodicity of the load. The essence of this approach is to move forward not constantly, but periodically, as if in waves. In other words, you need to alternate between hard, light and medium workouts. If this is neglected, then overtraining will begin to appear, and the athlete will stop progressing, and sometimes even strength indicators begin to degrade.
The need for alternating loads is explained by the fact that otherwise the body will not have time to recover. You can also squat with half the weight of your own, then you can not alternate loads, but constantly perform only hard training... But this option is possible only for those who get enough sleep and do not get too tired in everyday life.
A strength training program not only requires dedication, but you also have to give up alcohol. It will greatly facilitate the process of completing a course of creatine, since this supplement gives exactly the effect that is required for this program.
Before starting the training program, it is necessary to perform the so-called "penetration", the essence of which is that after a preliminary warm-up, a certain weight is put on the bar, which would allow you to do 2-3 sets. But you only need to do one approach, and then with each approach you should increase the weight of the bar until the approach becomes unbearable. The last weight you reached with this exercise is that Weight Limit, from which the calculations will be carried out.
Strength training program
- First day - legs, chest
- 90% - 7 approaches: 3x5, 4,3,2,1;
- 70% - 5 sets x 5 reps
- - 3 sets x 12 reps.
- Second day - shoulders, triceps, back
- - 5 sets x 8 reps;
- - 4 sets x 8 reps;
- - 4 sets x 8 reps;
- - 3 sets x 20 reps.
- Third day - chest, back
- 55% - 5 sets x 5 reps
- 90% - 5 sets: 5x2, 4, 3, 2;
- 90% - 5 sets x 5 reps.
Between workouts 1-2 days of rest, which depends on the rate of recovery of the body. The workout program is designed for 30 workouts over a period of 12 weeks.
5 Principles of Strength Training
6 day program workouts from Arnold Schwarzenegger 
Ronnie Coleman workout program
The term strength training is most often associated with dumbbells and bodybuilding, but it actually encompasses a much larger variety of exercises. We can say that strength training is always used when it is necessary to tone any muscle group: the banal pumping of the press, which is part of the school curriculum, also refers to strength training, as well as complex exercises with weights on strength machines. In fact, strength training is the other side of the medal of cardio training: if the latter allows you to lose weight, then the former allows you to form a beautiful and elastic body with strong relief muscles. It is this goal - the formation of a strong, fit and beautiful body - that is central to the entire system of strength training.
"Works" as follows: you perform exercises at a low or medium pace that affect specific muscle groups - with or without weights. For example, to pump the press, you raise your torso and legs, and also perform lateral bends that work out the oblique muscles of the abdomen. Exercise strengthens muscles and builds muscle mass. Thus, an "iron" and relief press is formed: the more developed the muscles and the thinner the fat layer, the better the outlines of elastic muscles are visible through the skin. Upon reaching the desired shape, your mission is not completed: the muscles are prone to gradual atrophy, if you do not continue exercising, they will weaken again, become flabby and slowly, but surely, become overgrown with treacherous fat. Therefore, you continue to exercise in order to keep your muscles in good shape.
Strength training, while not focused on burning calories vigorously, is still helps fight overweight ... The fact is that muscles consume much more energy than subcutaneous fat and internal organs... The more muscles in your body, the more calories you need to maintain their vital functions, the more energy your body spends daily. Therefore, muscle mass literally keeps you in shape even when you are at rest. Also good developed muscles play the role of supporting your skeletal system, spine and joints. Well-developed and strong muscles backs, for example, are the determining factor in developing the correct and beautiful posture... In general, the effects of muscle-building strength training on the body can be called comprehensive and very beneficial in every sense.
Strength training functions
Despite the narrow focus of strength training, which consists in the careful study of various muscle groups, they perform several functions at once, each of which can be a full-fledged goal in itself:- Building muscle mass. Strength training with weights (on strength training equipment or with the help of the simplest dumbbells and barbells) in combination with a diet rich in protein, give a correct and sufficient quick result, expressed in muscle building. If body fat if you are thin, then the muscle relief will soon become visible, but if the fat layer is significant, then the actual muscle building will become noticeable by the increase in body volume. If your goal is precisely to build muscle mass, trainers recommend concentrating on gradually increasing the weight of the weights while working out certain muscle groups. The weight of the weights and the number of repetitions and approaches are determined strictly individually, depending on physical condition person, his original weight, age, etc.
- Development muscle strength. There is a wide variety of approaches to muscle strength development, from the maximum effort method to the “punch” or dynamic effort method. The choice of this or that method of developing muscle strength depends on the goals and training program. For example, best effort method based on work with the maximum (and exceeding the maximum) weight of weights; isometric effort method- on the performance of short-term exercises, the tension in which lasts no longer than 5-10 seconds; method repeated unsatisfactory efforts- on repeated performance of exercises with medium or light weights; dynamic effort method- on high-speed exercise with minimal burden. The most complete and harmonious strength training, developed professionally, should, if possible, include several methods at once.
- Formation of a beautiful body. To form a beautiful toned body, exercises of average and high intensity with minimal burden. If your goal is not to build muscle mass, then classic strength exercises that target different muscle groups are the way to go. And performing such exercises in a coherent complex and in fast pace, you get the effect of burning fat and getting rid of overweight... Shaping and strength aerobics, for example, are based on this principle. However, to strength exercises that shaping a beautiful body include such "eternal" workouts as squats, push-ups, leg raises - without weights, using only the weight of your own body.
Types of strength training
Strength exercises can be divided into three groups according to the type of resistance, which, in fact, makes us make efforts to develop muscles.
- Exercises with overcoming your own body weight (without weights)
Concept strength bodybuilding, which combines two key areas in strength training, took half the name from the word "bodybuilding" (goal - a beautiful body) and half from "powerlifting" (goal - large weights) - "powerlifting" (goals - both a beautiful body, and large weights ).
Powerbuilding - two goals in one word
To be honest, long-time readers of Zozhnik and everyone who understands the essence will rightly object that, first of all, the goals are opposite, and secondly, they are achieved primarily through nutrition. One day, the “powerbuilder” will have to choose: either gain weight and strength, or sit a little on a diet deficient in calories to reduce the percentage of body fat.
Various purposes, different kinds training, different ideas about the ideals: for professional athletes Obviously, you have to make a choice. But amateurs often don't want to just look good, just as they don't just want to be strong. They would rather look good, have a fit and muscular body with a low percentage of body fat and at the same time be able to lift heavy weights. With small compromises for both purposes, this is certainly possible.
You will have to learn the principles of nutrition for maintaining relief from other texts on Zozhnik, before you - the concept of strength training in the style of powerbuilding.
Philip Rauscher concept
We want to warn you right away that the training concept described below is not suitable for beginners. You should already have experience in power sports(at least six months, or better - a year). When starting the training program described, you should be able to perform exercises with correct technique and have a certain power base. There are other training programs for beginners.
There are many powerbuilding concepts, but German fitness trainer Philip Rauscher has developed his own, which contains three main principles:
- Heavy intensive training with basic exercises,
- High training volume,
- Sufficient training frequency.
These 3 principles lead to the following success factors, which, according to Philip Rauscher, will make you a strong and muscular athlete:
- Powerlifting
The first success factor is powerlifting. We should focus on getting stronger in basic exercises (bench press, squat, deadlift). The well-known Jim Wendler system 5/3/1 . .
- High frequency training
You need to train often. However, 3 times a week is also a fairly high (or rather, optimal) frequency for a natural athlete. With this frequency, we will be able to make optimal use of the body's anabolic reactions and achieve high tonnage.
Tonnage refers to the amount of weight lifted during a training cycle. Weight lifted multiplied by volume (reps) is training tonnage.
The higher the training tonnage and training volume, the better. However, you need to find the optimal amount of training so as not to burn out after 2 weeks of training and not get overtrained.
- Myoreps
Myoreps – it is a kind of cluster technique that is used to increase training volume, but at the same time does not overload nervous system.
With high-volume training, it is the central nervous system that is loaded, so you need to train often and voluminously, but at the same time try not to harm the central nervous system as much as possible. For each subsequent workout, you need to come fresh and full of strength.
Training plan
Philip warns: training will be hard.
However, anyone who immediately wants to jump into cold water and immediately starts training hard - he will be defeated.
It is very important to gradually increase the volume and intensity of your workouts. So please stick to your training plan completely.
The training plan is based on the principle of training the whole body at a time (full body). Each workout consists of pulling and pushing movements to the upper body and each day will focus on a specific basic exercise:
Monday: squat day
Tuesday: bench press day
Friday: deadlift day
These exercises are always performed at the very beginning of the workout according to the following scheme:
- Week 1:
3x70% (from the maximum for 5 reps - that is, 5RM),
3x90% + Myoreps,
2 heavy singles (single rep)
- Week 2:
5x85% + Myoreps
- Week 3:
1x95% + Myoreps
- Week 4:
How to do Myoreps
Within the framework of the latter approach, the myoreps... This means that after the last approach is performed with the required number of repetitions, you need to rest for 15-30 seconds.
Then we do 3 reps and put the bar on the racks again and rest for another 15-30 seconds. Then again 3 reps and again a little rest. We do all this until we can complete 3 repetitions. Only then is the last approach considered complete.
Take, for example, the bench press exercise from the first week and assume that our maximum for 5 reps is 100 kg. Then the workout will look like this:
- 3x70kg
- 3x80kg
- 3х90kg + 3 + 3 + 3 + 3 + 2 (Myoreps)
- 1x92.5kg
- 1x95kg
In this case, the athlete performed 5 cluster approaches and in the 5th approach he could not complete the planned 3 repetitions, but did only two. Thus, the approach was completed. Philip believes that in this case, work to failure does not occur, which overloads the central nervous system and increases recovery time.
If you feel that you are no longer able to do the third rep, then it is better to stop the set.
Then the bench press is performed in metabolic style. Jim Wendler calls it "boring but big". The bench press is performed in 5 sets with 10 reps each with a weight of 50% of our 5RM. So, if your 5RM max is 100 kilograms, then your workout will look like this:
- 3x70kg
- 3x80kg
- 3х90kg + 3 + 3 + 3 + 3 + 2 (Myoreps)
- 1x92.5kg
- 1x95kg
- Every minute 5 approaches 10 times with a weight of 50 kg.
Here, too, should not be allowed muscle failure... Those who, on the 7th repetition in the 3rd approach, understand that they cannot continue to press, put the barbell on the racks, rest and from the next minute do it further, maybe even with less weight.
"Utility room"
So the first exercise training day completed. We then do the “utility room,” which can consist of push and pull exercises for the upper body, and exercises for the whole body.
You are free in the choice of exercises for the auxiliary, here are examples of auxiliary exercises:
Exercises for the whole body:
- Front squats
- Overhead Squat
- Romanian cravings
- Barbell Shoulder Lunges
Pulling exercises:
- Pull-ups in different options(wide, narrow, medium grip, etc.)
- Bent-over barbell row
- Dumbbell Rows
- Upper block thrust
- T-bar deadlift
- Row of the lower block to the belt while sitting
Pushing exercises:
- Bench presses in various versions (dumbbells, barbell, straight, incline bench etc.)
- Bars
- T-bar deadlift
- Seated Barbell Press
- Seated Dumbbell Press
Approximate training plan
According to all principles, training plan for a week might look like this:
Monday:
- 5/3/1 squats + 5x10 metabolic squats(according to the scheme as described above),
- Bent over barbell row (upper body pulling exercise)
- Incline Dumbbell Press (Upper Body Push)
Wednesday:
- 5/3/1 bench press + 5x10 metabolic style bench press(as described above)
- Lunges with a barbell on the shoulders (exercise for the whole body),
- Pull-ups wide grip(pulling exercise on the upper body).
Friday:
- 5/3/1 Deadlift + 5x10 Metabolic Style Deadlift,
- Bars (pushing exercise to the upper body),
- One-handed dumbbell row (upper body pull).
Comments on the program
In the example, a training plan is written for 4 weeks, after which it is necessary to systematically increase the total tonnage of the workout.
Try to start small, don't start off with heavy weights right away.
The 2 exercises that follow the main basic exercise are also performed in a cluster style. The goal is to do 30-40 reps. For example, we make beams with an additional weight of 15 kg. On 4 repetitions, we notice that further we cannot perform repetitions with the same purity and speed. This completes our cluster approach. Then we rest for 20-40 seconds and do 3-4 more reps (similar to Myoreps). We do all this until we can do these 3-4 reps with perfect technique. Ideally, this should happen when we reach 30-40 reps. If this happened earlier, then the weight was too heavy, if later, then the weight was light and next time you need to use more heavy weight in this exercise.
So a Monday workout might look like this:
- 5/3/1 squats (power)
- 5x10 squats (metabolic)
- 30-40 reps in bent-over barbell rows (hypertrophic option)
- 30-40 reps of incline dumbbell bench press (hypertrophic option)
In the above training program the muscle group is worked out 2 times a week, which is in line with scientific data, according to which, this is the most optimal training frequency muscle group per week, contributing to maximum muscle growth.
Training tonnage control
Our most the main objective- increase the total training tonnage every 4 weeks. Therefore, you should record the tonnage of each training day so that you can get a summary of the total training tonnage for each week.
- Bench press
3 x 70kg = 210kg
3 x 80kg = 240kg
3 x 90 kg + 3 + 3 + 3 + 3 + 2 = 1530 kg
1 x 92.5 kg = 92.5 kg
1 x 95 kg = 95 kg
5 x 10 x 50 kg = 2500 kg
- 33 reps of barbell shoulder lunges with 80kg = 2640kg.
- 36 repetitions of pull-ups with own weight(e.g. 85 kg) = 3060 kg.
Thus, the training tonnage of the week is 10367.5 kg... This tonnage should be gradually increased every week. The more tonnage, the more growth.
Fasting week
Week 4 is always a fasting week. In exercises that are performed in the style of Jim Wendler 5/3/1, the volume is maintained, but the intensity is reduced.
In the other two exercises, the intensity remains the same, but the volume decreases. The total number of repetitions at week 4 should be reduced to 15.
Exercise variations
In principle, you can change exercises every 4 weeks (except for basic 5/3/1 style exercises). However, from a practical point of view, Philip believes that it is easier and better not to change the exercises too much, since it will be easier for you to record your progress on paper and, therefore, in the gym.
Strength training in bodybuilding - the ability to increase strength, as well as accelerate progress in muscle growth.
Strength training is the foundation for muscle growth, with which we get:
- Strong ligaments, joints and tendons... Strength training is aimed not so much at muscle hypertrophy as at strengthening the above systems of the body.
- Training of muscles and muscles-stabilizers who will participate in training.
Strength training in bodybuilding. What does it look like?
Strength training in bodybuilding is:
- Application basic exercises ... Bench press, deadlift, pull-ups, variations of deadlifts, presses, squats;
- Low reps... 2 to 6 reps per set;
- Essential rest... Strength training is a stress on the nervous system, which takes a little longer to recover than muscles and energy. This is reflected both in a lower training frequency and in more rest between sets and exercises;
- Load progression... It is necessary to constantly increase the weight of the weights so that the strength training is complete.
Who needs strength training?
The programs should be replaced with strength training for the following groups of people:
- Skinny newbies... Representatives of the category "typical pimples" - weight 50-65 kilograms, skin and bones. Such beginners should be given a minimum of exercise with maximum effect... Focus on strength training, since in the absence of muscles the hard gainer can "burn out" from volume bodybuilding training.
- who want to develop functionality... Strength training is used as part of cycling. Example: An athlete trains for 3 months on bodybuilding programs, 3 months for strength training, the next 12 weeks for CrossFit, and the last quarter of the year focuses on running workouts... Other types of load may be present in each period, but as supporting, and not basic. We get the perfect athlete who can fulfill any task.
- Athletes who need to "break the plateau", get rid of your training routine. Example: Over the past 3 months, an athlete cannot squeeze more than 120 kilograms in 5 sets of 8 reps. Due to the lack of progress, he is sick of the barbell, the craving for training disappears, symptoms of psychological overwork appear. Either the athlete will rest with a partial loss of the result, or try another type of training. In the next workout, he presses 130 for 4. Then - 135 for 4.140 for 3. And so on, up to 170 kilograms. When he, without symptoms of overtraining, returns to the 120 kg barbell, he finds that he can squeeze it not 8, but 12 times. Not in 5, but in 7 approaches. The plateau has been overcome, strength training has helped. You can move forward in bodybuilding training.
Strength training. Beginner program
| The exercise | Approaches | Repetitions | ||
| Bench press | 3 | 5 | 2,5 | 5 |
| Bent-over barbell row | 3 | 5 | 2,5 | 5 |
| Lifting the bar for biceps | 3 | 4 | 2 | 5 |
| Farmer's walk | 5 | 15 seconds with a lot of weight | 2 | 5 |
| Bench press standing | 3 | 4 | 2,5 | — |
Day number 2
| The exercise | Approaches | Repetitions | Rest in minutes between approaches | Minutes Rest Between Exercises |
| Pulls to the chest (with additional weight) | 3 | 5 | 2,5 | 5 |
| Dips (with extra weight) | 3 | 5 | 2,5 | 5 |
| Barbell Shoulder Squats | 3 | 5 | 3 | 5 |
| Barbell row on straight legs | 3 | 4 | 2 | 5 |
| Bench press with a narrow grip | 3 | 4 | 2,5 | 5 |
| Deadlift | 5 | 5 | 3 | — |
We select the weight ourselves.
Strength training. Program for overcoming the plateau
Using the bench press as an example:
| Training day # 1 | The weight | Approaches | Repetitions | Rest in minutes between approaches |
| 1 | 120 | 5 | 8 | 1,5 |
| 2 | 130 | 3 | 4 | 3 |
| 3 | 135 | 3 | 4 | 3 |
| 4 | 140 | 3 | 3 | 3 |
| 5 | 142,5 | 2 | 3 | 3 |
| 6 | 145 | 2 | 3 | 3 |
| 7 | 145 | 3 | 3 | 3 |
| 8 | 145 | 3 | 4 | 3 |
| 9 | 147,5 | 3 | 3 | 3 |
| 10 | 147,5 | 3 | 4 | 3 |
| 11 | 150 | 3 | 4 | 3 |
| 12 | 152,5 | 3 | 3 | 3 |
| 13 | 152,5 | 3 | 4 | 3 |
| 14 | 155 | 3 | 2 | 3 |
| 15 | 160 | 3 | 1 | 3 |
| 16 | 160 | 3 | 1 | 3 |
| 17 | 160 | 3 | 2 | 3 |
| 18 | 160 | 3 | 2 | 3 |
| 19 | 160 | 3 | 3 | 3 |
| 20 | 160 | 3 | 3 | 3 |
| 21 | 162,5 | 3 | 3 | 3 |
| 22 | 165 | 3 | 2 | 3 |
| 23 | 165 | 3 | 3 | 3 |
| 24 | 167,5 | 3 | 2 | 3 |
| 25 | 170 | 3 | 1 | 3 |
| 26 | 170 | 3 | 1 | 3 |
| 27 | 120 | 7 | 12 | 1,5 |
You don't have to make progress with every workout. Weight is an example from which you can track how the program is built.