Training on the force

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Friction posting by force  – it is qualitatively picked up a training plan to achieve maximum power. If you are strong, then quickly gain muscle mass, burn excess fat.

 

Training on the force – tips:

  • perform exercises with a maximum weight
  • perform at least four approaches to exercise
  • in each set to perform 1 – 5 repetitions
  • Rest between sets should be 3 – 5 minutes

 

Power frictional Rovkov may be 3 – 5 times a week, depending on the application. Just exercise duration may be up to two hours, it is connected with longer rest periods between sets. A very important condition – this is progress loads. You should try to post every week to add to the bar a couple of kilos (even if it is 0.5 kg, it’s still progress), but if it is impossible to add weight to the bar, at least, would try to add 1-2 repetitions in the latter approach. Otherwise, you will stagnate!

 

  

The training program on the strength of:

 

1 day

  • Stretching ka 5 minutes
  • Bench press bar on the horizontal bench 1 * 20; 1 * 12; 3 * 5; 1 * 2-3
  • Squats 1 * 20; 1 * 12; 3 * 5; 1 * 2-3
  • Deadlift 1 * 20; 1 * 12; 3 * 5; 1 * 2-3
  • Twisting prone to maximum 4

 

Day 2

  • Warm-up and 5 minutes
  • Pull 4 * 8
  • Bench press standing barbell 1 * 15; 3 * 6-8
  • Bench press narrow grip 1 * 15; 3 * 6-8
  • Lifting barbell biceps 1 * 15; 3 * 6-8
  • The rise of the socks standing 4 * 25

 

Day 3

  • Stretching ka 5 minutes
  • Bench press bar on the horizontal bench 1 * 20; 1 * 12; 3 * 5; 1 * 2-3
  • Squats 1 * 20; 1 * 12; 3 * 5; 1 * 2-3
  • Deadlift 1 * 20; 1 * 12; 3 * 5; 1 * 2-3
  • Twisting prone to maximum 4

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