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Training program after 12 weeks

When you have crossed the milestone of 12 weeks, you should change your training program.

First of all, the Orient, continues to work on you initial program or not? If you continue to add in strength and muscle mass, then this change makes no sense. This saddle is assigned to each training pattern. While the ensemble of physical processes in the gym works, don't change it. Often, beginners jump from the 1st training of the ensemble to another each week, hoping to achieve a much better outcome. This practice to anything good will not. Bodybuilding – sport patient. The result is a need to wait for long months. But if jumping from one program to another, you simply will not give the effect time to seem.

Note that the 1st few weeks of power effects have grown extremely quickly, not so much with lifting strength and muscle mass, what is the number using of adjusting your body to more cost-efficient execution of procedures. Subsequently, similar mechanical adaptation is constrained. But this does not mean that the rise of the muscle and force stops. It is quite different. All the power increase in the next go only by increasing the muscle, but not due to mechanical connection to the movement.

Assume that the first program of progress started to slow down. And I think that can be changed?

1. Begin the most specialized to train the muscle category. A good idea will become a replacement training legs the other day. This will allow the most excellent train the largest muscle category.

2. Longitude getaway in split decrease will not. You, including to add the rest.

How would it look?

Pumped whole body over 3 workouts. Over the back work together with deltas, and the chest will be prepared with hands. A foot rest is allocated a separate day. And rest days do at their own discretion. But they are probably at least 2-training for a week. It is optimal to continue to shift any training day or rest, as we did in the other program.

Our fresh ensemble of physical processes (Split) in the gym will look like this:

  • 1.Feet
  • 2.The Back Of The Delta
  • 3.Chest and Arms

Here is a set of new exercises.

1) Legs

1. Sit on the Roman chair and do 4 sets of maximum reps.

2. Squat with barbell on shoulders 2*20 warm-up + 3*10 is working

3. Bench, lying with their feet, do 3*10

4. On the straight legs make a "Dead pull"

5. Bendable legs, lying 1*20 warm-up + 3*10 is working

6. Rise on socks standing 1*20 warm-up + 3*10it's working.

2) The Back Of The Delta

1. Pull a vertical block to the chest 4*6-10 or pull-UPS.

2. Pull the T-neck in a tilted 4*6-10

3. Pull the dumbbell with one hand 2-3*6-10

4. Click the standing bar 2*15 warm-up + 3*6-10 is working

5. Do standing Mahi dumbbells in hand. 1*20 + 3*6-10

6. Mahi dumbbells in front of him 3*6-10

7. Mahi dumbbells in the slope 3*6-10

3) the Chest and Arms.

1. Doing the bench press bar lying 2*15 warm-up + 3*6-10 is working

2. Dumbbell presses on incline bench lying 4*6-10

3. Make the layout of dumbbells lying 3*8-10

4. Raise the bar for biceps 1*15 is warm-up + 4*6-10

5. Go to the bars 4*6-10

6. And finally, make a French press of a bar lying 4*6-10

Now any respectable muscle category (Back, Legs, Chest), we are working on the most personally. Added another basic procedure to any of the major muscle groups, and leisure time increased between workouts of the same muscles.