Training program for strength
Any training program for strength intended to in a single movement to increase strength. In other words, the athlete strives to increase its ability to raise in the same round a lot of weight. In parallel with this increase and other factors, although the most notable increase was observed exactly weight rod in one repetition.
What is the purpose of this exercise? In bodybuilding there is a Golden rule, which States that two muscles are always stronger than one. Muscle fibers are divided into slow and fast. The first train mainly surround training on mass, while for the fast fibers are the most effective strength program. So if you will use both types of training, and the result is certainly better than when training one of the types of muscle fibers.
Strength training program bad pumps slow fiber muscles that comprise the bulk of them, but, nevertheless, you will still gain weight. Not increasing the mass, it is impossible to increase the strength. Develop fast muscle fiber, not only can raise your potential, but also increasing strength, you can progress further, following the training program, which leads to weight gain.
When training strength you have to work with very large weights, so you need to keep a certain periodicity of the load. The essence of this approach is to move forward not constantly, but periodically, like waves. In other words, alternate heavy, light and medium workouts. If neglected, it will begin to appear overtraining, and the athlete longer to progress, and sometimes even start to degrade the power performance.
The need in alternating loads due to the fact that otherwise the body will not have time to recover. You can also squat with half the weight than your own, then you can not alternate the load, and continuously perform only a hard workout. But this is possible only for those who are well poured and in everyday life not too tired.
Training program on strength, not only requires commitment, but will also have to give up alcohol. Will greatly contribute to the process of course of creatine since this Supplement gives this effect, which is required for this program.
Before beginning a training program it is necessary to perform so-called "tunneling", the essence of which is that after a preliminary warm-up rod is placed a certain weight, which would allow you to do 2-3 sets. But do you need only one approach, and then each approach should increase the weights as long as the approachwill become unbearable. The last weight that you achieved with this exercise, is the maximum weight which will be carried out calculations.
Training program for strength
- First day – legs, chest
- Squats 90% — 7 approaches: 3x5, 4,3,2,1;
- Bench press 70% — 5 sets x 5 reps
- Pullover – 3 sets x 12 reps.
- Second day – shoulders, triceps, back
- Bench press narrow grip – 5 sets x 8 reps
- The military press – 4 sets x 8 reps
- Thrust rod in the slope – 4 sets x 8 reps
- Sragi – 3 sets x 20 reps.
- Third day – chest, back
- Squats 55% – 5 sets x 5 reps
- Bench press 90% – 5 sets: 5x2, 4, 3, 2;
- Deadlift 90% – 5 sets x 5 reps.
Between training 1-2 days of rest depending on the speed of recovery. The training program lasts 30 workouts that fit into the span of 12 weeks.
5 Principles Of Training For Strength