Virtually every man who comes into the gym dreams of becoming bigger and stronger. And rightly so, because a man must be a pillar and protector for his family. This article will be described in the training program for a set of mass and strength , by which you can increase your physical qualities.
As is well known, it is impossible to simultaneously develop maximum power and maximum muscle growth. If this is done, you will get the average result between strength and weight. That is why there is a bodybuilding and powerlifting. Bodybuilding helps you build maximum muscle volume and power lifting – develop maximum strength.
What I propose to you now, it is something between bodybuilding and powerlifting. The peculiarity of this program is that it is purposefully developing both strength and muscle growth. As a result, at the output you get the average result between strength and weight.
Frankly speaking, I think that for those who like this option the most optimal, since the output you get a beautiful physique and good strength. That is, you as a “superhero” – pumped and strong!
This training program for a set of mass and strength is designed for 5 working days. Every day you pumped a single muscle group. I recommend to use the schema trained athletes who train at the gym for more than 12 months. Beginners training under this program – is strictly prohibited!
The basis of the program:
- basic exercises
- Various repeat range
- Different times of rest between sets
- muscle failure
- loads progression
Basic exercises – are the most effective exercises that allow you to develop maximum strength and mass. Just from the basic exercises is more bright emission of anabolic hormones, which itself has a positive effect on the growth of mass and strength.
Various repeat range – such a move is necessary, as we will develop more power and performance in addition to muscle growth. Maximum power develops when there is almost maximum load (2 – 5 repetitions). The maximum muscle growth occurs when the muscle is under the load of 20 – 30 seconds (usually a 6 – 12 reps … Despite the speed with which to carry out).
Different times of rest between sets – a necessary move, as for power approaches need to rest a lot of (3 – 5 minutes), which would raise the submaximal weight and fully recover phosphocreatine. And to work on a lot of need a short pause (1 – 1.5 minutes), which would receive a good Pumping, good release of anabolic hormones and to involve the maximum number of muscle fibers.
Muscle failure – it is desirable to obtain at the end of each exercise. Last repetition should really be the last. Such hard stress, trigger a further increase strength and muscle mass.
Load progression – a prerequisite. If you are not progressing in the balance, you can just forget about the growth of mass and strength. As soon as you increase the weight on the bar, your muscles are responsible growth (power + earth). If the weight gain does not happen, your muscles do not need to grow, as they already do an excellent job with this resistance.
№1. The duration of the training – 50 min (no warm-up)
№2. Rest between sets:
- between power approaches (5 repetitions) – 3 minutes
- between power approaches (3 repetitions) – 5 minutes
- between the working approaches (for 10 – 15 repetitions) – 60 seconds
No. 3. At the beginning of each workout to make sure to warm up for 5 – 7 minutes
№4. The number of workouts per week – 5
№5. Duration of the program – 12 weeks (later, you can change the exercise … barbell replace dumbbells, etc.)
The training program for the set mass and strength:
№1. Bench press – 1 * 15/1 * 10/4 * 5/1 * 3
№2. Bench rod upward on the inclined bench – 1 * 15/5 * 10
No. 3. Breeding hands with dumbbells lying – 4 * 10
№4. feet rise in the vise on the bar – a maximum of 5 *
№1. Pulling on the bar wide grip – 1 * 15/1 * 10/4 * 5/1 * 3
№2. Link rod in the slope – 1 * 15/5 * 10
No. 3. Link vertical block on breast – 4 * 10
№4. Shrugs barbell – 1 * 15/4 * 10
№1. Link rod chin wide grip – 1 * 15/1 * 10/4 * 5
№2. Mahi dumbbells in hand – 6 * 10
No. 3. Link rod in the tilted rear delta – 1 * 15/1 * 10/4 * 5
№4. 6 * 10 – Mahi dumbbells in the slope
№1. Squats – 1 * 15/1 * 10/4 * 5
№2. leg extension while sitting in a simulator – 4 * 10
No. 3. Dead traction on straight legs – 1 * 15/1 * 10/4 * 5
№4. leg curls while lying in the simulator – 4 * 10
№1. Bench press narrow grip – 1 * 15/1 * 10/4 * 5
№2. French bench press – 6 * 10
No. 3. Lifting rods standing on the biceps – 1 * 15/1 * 10/4 * 5
№4. Hammer – 6 * 10
Thursday and Sunday – a good rest.
Just do not forget to grow, in addition to training need to eat right. Food – the main factor of success. To learn how to eat properly, see below under “other articles”.