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Rules for bulking


Many people gain weight more difficult than the politicians to make peace in the Middle East.Although we often hear about the significant.sometimes incredible.success in recruiting the masses.which do not compare with the peace initiatives in this part of the world (where the words "blow up" or "bomb" have a very different meaning.than in bodybuilding).

Take Casey Viator (Casey Viator), and Colorado, an experiment in 1973.Under the strict supervision of the inventor simulator "Nautilus" Arthur Jones (say.sometimes he was holding a gun during training Casey) Viator gained 27 pounds of muscle in four weeks.Such a result he has achieved in just 12 high-intensity exercise.each of which lasted about half an hour.Therefore IRONMAN took such a method of training is the basis for a 10-week program weight gain.
However, it must be remembered that Viator regained their weight after a break in training.Can not be underestimated and inspiring Arthur Jones, not to mention the outstanding genetics of Casey.He was a true mesomorph and won the Mr.America in 19 years.But it is still an outstanding result.given.that many people need training for a set of 40 500 grams of weight.
I'm not mistaken, it was 40 heavy training for 500 grams of muscle.It is amazing inefficient.If such a result – normal, is it any wonder that so many people drop out of bodybuilding?
If you are experiencing a similar problem, do not despair.Next, we present a few critical things.that will help you to achieve maximal stimulation of hypertrophy with each workout.
Reduced inertia increases the growth

Every time.when you flip.encourages or discourages weight.you reduce the need for growth strain on muscles.Electromyographic studies show.We assume that the rapid boom leads to a reduction in tension in the deltoid defined (immediately after the beating) of the range of motion.For example.if squeezing a 30-pound barbell sharply.with drive.the force in the muscles will be measured in the range from zero to several hundred pounds depending on the point of measurement.The whole point of inertia.In order to move the bar quickly, you should lift more weight.Although this is exactly.what you need in some form of strength training (eg.properly used in plyometric movements).for the growth of the mass necessary to maintain tension in the muscles throughout the entire trajectory of the projectile.Stick to the rate of two seconds, up / down for two seconds.even if you have to count aloud "one thousand and one.one thousand and two…".The exercises with a large amplitude, such as squats, time can be a lot more.Such an approach would better stimulate the target muscles along the length of the fibers and provide a longer time under load.Although sit-ups will be much longer and more painful.(Tip: to overcome all this, think of Arthur Jones and his gun.)
Inhale, then exhale effort

You have seen it hundreds of times, athletes hold their breath during exercise.This is not good.One of the possible unpleasant consequences – drop it face down on the stand for dumbbells.after which the inscription "20kg" stamped on your forehead.According to the rules of mass.working with heavy weights.you have to maintain a smooth and efficient operation of all systems of the body.allows to produce ATP (the main cellular energy source) and to allow each rep to approach.That is, you should not deprive the body of oxygen.The basic rule – inhale during the negative part of the amplitude (the easiest part of the motion).exhale during the positive (the most difficult part).During the sit-ups, for example, inhale when lowering, exhale when lifting.You can hold your breath for a second or two.but only by changing the direction of motion.Exhale as the passage of heavy repetition.Forced expiration helps to focus your power and give you a burst of power.That is why the Eastern martial artists yell "Kia" on impact, to focus his «chi», or the body's energy.Warning: Do not cry, "Kia" at each iteration.other colleagues down the hall you can misunderstand.
By increasing the circulation of amino acids, you speed up the growth
Most bodybuilders know.that we should consume protein every 2-3 hours.to maintain the level of amino acids in muscle.It is not desirable.to include a mechanism for fast.and the body begins to devour its own fiber in search of energy.unless you want to have a physique like "Gandhi on hunger strike '.But did you know.that in order.to break down the protein from normal food into amino acids.body requires about 45 minutes? Only then the amino acid building blocks will start to arrive in the muscle.If the last time you ate three hours ago, you will be on the verge of launching the catabolism.During these 45 minutes all the important programs fibers biceps.you are encouraged at the last training session of hands.can be burned for energy.The way out.to drink small amounts of protein for food or cocktail to swallow amino acid capsules 15 minutes before a meal.This will provide an immediate filling of blood flow anabolic catalysts.soon followed by amino acids from the usual food.Works best mix of casein-whey.so how do you get a quick effect of sera and slow – from casein.which is able to support you in a state of positive nitrogen balance for hours.
Avoiding the pain, you lose growth

Yes, this is a paraphrase of the famous bodybuilding motto "No pain, no growth".So it is, especially when it comes to exercise choice.Too many people prefer light workout and isolation exercises.Look at those.who train in the halls.they perform leg extensions.Hand in hand rearing and curls in simulators.
Compound only exercise them – this is perhaps the bench.That's why many of them have big breasts, but poorly developed legs, biceps, and delta.Their training is based on isolation exercises, mostly at the gym.Of course, fucking heavy traffic Compounding.But.causing pain.they give greater growth – may be.therefore.you can work with large weights.when several muscle groups work together.Command of their work can cope with greater stress and activate more muscle fibers in the target.If you crave the volume, do Compounding exercises every workout in the main.

Stretching for Growth
Many experts say about the effectiveness of stretching for muscle growth.Theoretically, stretching can make the fascia around the muscle fibers less rigid, which facilitates their growth.Have you ever served just two programs – training and stretching? The way out.expanding to include movement in the very exercise.It means.that you not only the muscle is working with progressive resistance.and loads it into the point of maximum elongation.Some examples of exercises in a stretched position – it's deadlifts with straight legs for hamstrings.Breeding for pectoral muscles.sissy squats for the quadriceps and pullovers for lat.To enhance the effect of holding the stretched position in the last repetition of 8-10 seconds.for example.at the bottom curls on an incline bench.
Another benefit of exercise in a stretched position – the possibility of hyperplasia.that is, growth in the number of muscle cells.Although in relation to man, this phenomenon has not been proven.but research on animals.published in the journal Medicine and Science in Sports and Exercise.showed.hyperplasia that occurs when a strong stretch (25:1333-45, 1993).
Scientists also believe.Stretching the muscles that increases the number of anabolic receptors in them and promotes the release of "good" prostaglandins.that significantly enhance muscle growth.In other words, the stretching can cause new pain, and, consequently, new growth.
Hold the muscle contraction
Muscle contraction, with the increasing resistance – is the essence of bodybuilding.So why not emphasize the reduction in peak exercise.which has the greatest resistance to the short position? For example.when you pull the block opposite the high grip.cross their arms to perform a crossover or breeding in the hands of.You try your best to keep the weight in the reduced position.because that is where the greatest resistance.Hold this point for at least one account for maximum growth stimulation of fibers and additional anabolic stress.
If you want to emphasize the peak contraction, try the static contractions.As I wrote in the book Underground Mass-Boosting Methods.studies show.that keeping the weight and muscle contraction under load until failure gives impetus to the growth phenomenal strength and size.One athlete gained 13 kg weight for 10 weeks, using only this method, and added another 10 cm to the circumference of the chest.
If you want to try this type of training.then take the weight.which can hold 20 seconds in a strong position trajectory.Gradually increase the retention time for each workout.until you reach 30 seconds.then increase the weight so.to hold back lasted 20 seconds.Progressive resistance in conjunction with the maximum reduction – is the key to growth.Perform one such set of several exercises.which give the maximum stress in the reduced position.This, for example, the highest point in the leg extensions or curls.
Burning, burning
European scholar Michael Gyundill reported in the pages of our magazine.that muscle burns directly associated with an increased release of growth hormone.In one study.confirming his words.were published in the Journal of Strength and Conditioning Research (10:256-262; 1996).
The study tested the relationship of exercise and growth hormone.The conclusions are as follows: when the blood pH decreases as a result of exercise.increased acidity and releasing more growth hormone.Other studies have confirmed this.
So.You should strive to pumping and burning in every part of the body with each workout.and then tries to achieve a method Compound Aftershock.Strategy compound superset two exercises for the same muscle group each workout – it's "trigger" of growth.Sure.You can achieve the muscle burning and conventional sets.but if you ever come to the end of the exercise of any part of the body without feeling the pump and a burning sensation in her.follow another approach with decreasing weights.Take a weight that allows you to do five reps of strict.When you reach out.lower the burden and immediately run a few more reps to failure.then again reduce the weight.and again to work out.This is another great technique.and if you do not feel pumped and burning at the end of the three sets.make sure you feel it then.
Another benefit of the pump and burning – this increase in capillarization.which gives your muscles extra volume.increase their efficiency and increase vascularity.when you go to the peak of the form.Bodybuilders know that in the form of protruding veins people always admired the beautiful athletic form.
Compliance with these seven principles can give you a great increase in muscle.Perhaps.you do not gain 28 kg in 12 training.Casey Viator.but is it so necessary.to anyone.Arthur Jones.standing over you with a gun in his hand at every practice? It is much easier to follow the seven rules.the above.

ironman.ru


Rules for bulking

Minor technical details


The outcome of the great things often predetermine trivial trivia.Minor technical details sometimes solve many, if not all.Here is a lot of "tips".Read carefully, something you will definitely come in handy.

The best means of a set of "masses" were.there will be heavy and complex exercises, bench press.bench with chest.traction in the slope.Squats.Deadlift.On the effect they have no equal.

If the thrust on thrust blocks or bars in the slope of the belt does not lead to an increase in back muscle.try this: in the positive phase of all the forces Squeeze shoulder blades together.negotivnoy and by all means hold such a position behind.including full time straightening arms.

The small muscle groups do less sets than for large.It is proved.that set the stage for the "masses" to do no more than 4-6 sets on biceps.triceps.trapezoid.rear of the delta and other small groups.and for large sets of 8-10.

Very few people know, but the most efficient pulling-back to uprozhnenie.Specifically, if you hang the belt burdening.Dropping the lowest point of the amplitude.fully straighten the arms and that you will reach the maximum stretch of the broad.A must when climbing as much as possible hog.You do not need to be tightened up to touch the chin bar.If you do not hvataet5-7cm okay.To prevent damage to the waist, do not rocking the torso.

Chest does not respond to bench press? Then try to do the "pectoral" exercises are not on the horizontal.but on a slightly inclined bench (angle not greater than 20-25 degrees).Leave the same weight.After 2-3 weeks, go back to the horizontal version.On the change chest will answer a new stage of growth.

Remember, the priority is always for "lagging" muscle groups.Always include exercises for them to the top of the complex.After a rest period or break in the training cycle begins with intensive training "bombing" lagging muscle groups.

a little secret: try to press down to make not a narrow grip.hence, the triceps receive a new impetus to the growth of.Kshirokomu grip resort and if there was pain in the wrists.

Do not skip breakfast.Even if your goal is to lose weight! Abandoning breakfast.you significantly slow down your metabolism.including the "burning" of fat.In addition, in the afternoon hunger makes you overeat.For anyone who builds the 'mass', a breakfast-a vital necessity.Imagine, after a dream you have refused to fully eat breakfast and only 11.It turns out 15-hour hunger strike!

Within 20-45 minutes after trenerovke necessarily eat 50-70 grams of carbohydrates.This time – the so-called biological "window".The organism is particularly sensitive to carbs, and you get a chance to recover spent glycogen as.Ideal post-workout drink, a carbohydrate sports drink from.

The most common problem beginners-peretrenerovannost.How can it be avoided? Not load one muscle group twice a week and do not make more than 15 sets per muscle even in the specialized program.
If you decide to take creatine, give up the "boot" phase.Recommended starting the 5-day "loading" dose of 20-30 grams per day with subsequent transition to the normal dosage increases the level of creatine in the muscle no longer.than a daily intake of 2-3 grams.
Some perform a special grip bench presses: print "of the game" LATEST finger.This is wrong! If the "normal" enough sore wrist.Try a special kind of "medicine", slightly rotate the brush in a clockwise direction.and then against it.Just do not overdo it, otherwise the pain will intensify.And in any case, do not try to turn down your wrist back.

When calculating the daily energy needs.Take the basis of a formula: 1 pound of body weight = 2 grams protein 4 grams of carbs 0.6 grams of fat.Fat is best to receive in the form of vegetable fatty acids contained in flaxseed and soybean oil.
If for some reason you can not get into the hall.Replace the "Iron" static stretching training (20-30 minutes per muscle group).Of course, the "mass" of this will not increase, but with safeguards to protect you from muscle atrophy.

Discipline is the key to success-.Train, eat and rest on schedule.If you appear in the hall fell swoop, eat anything they sleep and bad, success in the "pumping" can not see!

Do not forget your neck! This is the only muscle group that is always visible, even in winter.Powerful neck, calling card of this athlete.Besides, it perfectly meets the training.Three sets twice a week is enough to slaughter results.
If calves do not grow, try this technique.Take the weight with which, according to your calculations, you can master only 4-5 reps.But do not stop at this number, as stisnite teeth and try to make the 12-mb, and then repeat the 15-mb.Surprisingly, this you will have the.A surprising result will be!

Doing Schrage, do not rotate the shoulders! No benefit from this, but the risk of injury is huge.Raise and lower the shoulders vertically, up and down.

Eat often! Ideally, to be divided the number of daily calories into 5-6 meals.In any case, remember: 60% of total calories need to get up to an hour of the day!
Be sure to do exercises for the rear beam deltas or else swung the front and middle beam will create an impression of "gaga" forward shoulder.In turn, this visually Sause chest, shoulders, will appear as the information that stoop.

At the stage of the relief spending before breakfast on an empty stomach ,20-minute aerobic workout.And no calories after 7 pm!

Best practice in a room with bright natural light or an electric.Scientists have found that fluorescent lamps quickly improve fatigue.

Another small technical trick for biceps-lifting dumbbells for biceps standing with one hand.and immediately after him, "hammer".To balance her free hand lean on the top of the Incline Bench.Immediately after the "failure", expand the dumbbell upright and finish a few more reps, again to the "failure".
Training must last no longer than 45-60 minutes (without extension).This is the best time for high-intensity "pump".If privysit this term will begin on repairing the problem.Need special restorative protseduty.like a deep massage.hydrotherapy and medication "support".

"Raw materials" for building muscle, high-quality protein.His best sources: lean beef, chicken, fish, milk, eggs and protein supplements tested firms.Stay away from hot dogs, sausages, smoked meat, processed meat and sweet milk products.

Minor technical details

Minor technical details 2


The top line in the "hit parade" took supplements: whey protein powder, glutamine, creatine, vitamin C, multimineral supplements containing magnesium.of potassium.calcium and zinc.

Train with "iron" at most 3-4 times a week.If you are "swing" intensely and powerfully.as befits a serious bodybuilder.then the more intense mode of training muscles simply will not have time to recover normal.

Remember the symmetry! Mountains muscle is, of course, great.But even better when they are where they should.Assessing the physical form.the human eye (including judges) completely unconsciously slipping from the shoulders to the waist.and then to the calves.Pay attention to these three points.

Many professianaly advise before you go to bed, prinyat5-7 grams of glutamine.It has anti-catabolic effect.that is.reduces the breakdown of muscle tissue.which is especially important during an eight-night break in the diet.

If you are a vegetarian, keep in mind: with every meal you should receive 2-3 grams of amino acid supplements.Thus you will provide a high quality protein and insure against a lack of any specific amino acid.

What to eat after a workout? Product with the ideal ratio of simple and complex carbohydrates and moderate amounts of protein.What do you think.that best fits this description? Baby food! preferred rice or oat mixture in banochkak.Of course, you ponadobtsya 3.2 banks, not just one as an infant.Each jar contains approximately 20 grams carbohydrates, 1 gram of protein and 0 grams of fat.

The hands refuse to grow? Try to load one workout and biceps.and triceps: after such a pump will begin to crack the sleeves! And if this welcome to you, past stage.Refer to tip nomer37.

Always carry a couple of bags of powder for nutrient cocktail.If you can not eat high-grade.buy a half-liter bottle of mineral water without gas and Overturn there one or two packages.Such food for a time ensures that you will catabolism.

About the depth of squats there are different opinions.Some advise to not fall below parallel, others stay even higher than this.But Tom Platz.owner of the most powerful legs in the history of bodybuilding.gives different advice: "Just go down until it stops and then rise.and the rest will follow! "

Device simulators for many shoulders to squeeze forcing weight not directly overhead, and up and back.To remedy the situation.turn in the simulator to 180 degrees lean back for support breast.rather than back.This small adjustment will make a defective exercise of the shock means "pump" deltas.

Does it make sense to train to complete "a pass"? Golden words to that effect said eight-time "Mr..Olympia "Lee Haney" Muscles need to bomb, but do not kill! "Simply put, do not go too far.

The monotony of training, the worst enemy of muscle and mind.To make each workout at least one change in the complex group of muscles.For example, the last time you did the biceps lifting barbells and concentrated rise.Then replace the now concentrated lifting dumbbells while sitting rise.

Sleep is important for the development of muscles as much as nutrition.Eight hours of uninterrupted sleep, at least for a bodybuilder!

Do not rely entirely on supplements.No need to buy all that the market offers.It is much wiser to spend money only on necessary, creatine, glutamine and whey protein.Remember, the main source of nutrients, organic foods.

Bodybuilders need to think about how to take nootropics, the so-called additive "to mind".Of course, direct effects on muscle growth, they do not have.However, stimulating the brain, increase the ability to concentrate.And it plays a key role in the intensive training.

Do not forget to take vitamin C! In this inexpensive supplement heap virtues.First, a powerful antioxidant-askorbinki.Secondly, it is involved in the synthesis of tissue insulin sensitivity and increases.Moreover, as recently discovered, scientists, Vitamin C regulates the ratio of cortisol and testosterone.The optimal dose :2000-3000mg per day.

Performing a set, try as far as possible to experience muscle biomechanics of movement.If this so you "turn off" that they forgot to count repetitions, excellent! Consider a kazhny can.But talent is absolutely focused, very rare among bullies.Meanwhile, on-the foundation of success in the "pumping".

Water is, one might say, the fourth major nutrient.Make drinking the same schedule as for food.Remember, the bodybuilder should drink about 2 liters of water per day.
Useful if high-fat diet? On this topic is now much discussion.But, frankly, very few people went in store fatty foods.So stick to the proven system: a measure of protein, carbohydrates and low in fat.

By studying the techniques of "stars" in search of ideas for their own training.looking for a champion is not "proprietary tricks".and common to all methods.That they lead to success.

If you have a hard time, practice twice a week, but work out all muscle groups.To make large sets of 4-5, the small-2-3.

How to choose a protein supplement? It depends on what purpose you stvite front.If the problem is to increase musulatury.best additive-hydrolyzed whey protein.containing not less than 60% of di-and tripeptides.

Research has shown that the ideal time to practice with "iron"-in the afternoon.At this time the muscles of the highest temperature, and warmer than they are, the more.

How many sets do on uprzhnenie: one to the "failure", or more? Of course, some.With so vydom agree not only to sport scientists.None of the "Olympia" is not confined to one muscle group at Seth.

"Jam" creatine with carbohydrates with a high glycemic index (simple sugars).Evolved to deliver insulin to help the creatine into the muscle cells.From drinks for this purpose is best grape juice.

No matter how contrived trendy trainers for the widest.most professionals still rely powered T-bar.To properly perform this movement.monitors the position of the handles: When tightening the neck to the abdomen, they should be 5-10 inches above the navel.

If possible, prepare yourself! Control the quality of the starting materials and the number of major food ingredients in the dish can only be independent, "cooking".So roll up your sleeves and go to the kitchen!
Bench for a head to make a normal flat bench without back support.Many folded back.turning the exercise into a version of the inclined bench press.which is really only the front of the delta loads.But when lean not on that, the body remains in an upright position.Weight then inevitably have to squeeze vvertikalno overhead.and all three beams are delta equivalent load.

Minor technical details 2

Tips natural bodybuilder


Do not believe the advertising and are looking for elusive goal
All professional bodybuilding organizations pursue their main goal – for commercial profit.How? It's easy! With the help of an unattainable goal!

An unattainable goal – a goal that you obviously do not reach.In our case, this volume, unnatural huge muscle mass.You can build big muscles, but you will never be Dorian Yatsom.Let's look at.Do you know.that the commercial benefits derived from professional organizations, bodybuilding for major competitions (such as "Mr. Universe").of a vast proportion of the market of food supplements.from the sale of publications.in which.among other things.alleged "irreconcilable" position in relation to steroid.and so on.In fact, all the elite bodybuilders are literally permeated with steroids.They use more steroids, and pharmaceuticals, as a small hospital.What is all this necessary? To create an unattainable goal! What happens? Amateur bodybuilder watches competitions.buying all these magazines.videos.strictly followed the recommendations of a training.spends a lot of money on a variety of supplements.and the results have more than modest.And he.naturally.begins to think.that his training program is ineffective.that it lacks nutrients.dietary supplement is not suitable and t.Dr….. Ultimately, all these considerations lead to the.that he begins to look more and more new additions.new training programs.new history of bodybuilding and newly minted star pays ….pays.pays…Bottom line: if you're straight, you can build only natural mass.Do not chase elusive goal!
Nutritional Supplements
If you want to build huge muscles – you need supplements.Is this true? Wrong! At all times there were people with a powerful, beautiful physique.And you thought.that such people have appeared only after 1970? Think-ka.in any country's largest and strongest man was a smith.What do you think.why? Because he daily ate an additional portion of the protein and took creatine or because the whole day working with iron?..The answer is obvious.All you need to build your muscles in a natural food.Nutritional supplements can actually be useful, but in principle they are not needed.And you just brainwashed when you begin to doubt.Here is a good protein shake (all natural), who used Schwarzenegger in 1970:

• 2 cups milk
• 1 / 2 cup skim milk powder
• 1 egg
• 1 / 2 cup ice cream

Gym – a place to train, rather than club, "Who the …"
Remember.as often in the gym you meet people.that after a single approach are beginning to aimlessly wander around the room or start with someone stupid chatter? Passes.least.5 minutes.before they again take up the bar.Serious athletes will train in the gym.rather than discuss the latest news … It is very important.how much time you spend on a break between sets.The most that you can afford – 2 minutes.

Frequency of training
When working on a lot no need to visit Hall for more than 3 times a week and spend it more than 1 hour.You can even run two times a week, and it will also give good results.How is this possible? Work with heavy weights.Medium and light days for us there is no.Use basic exercises (bench presses, pull, sit-ups).Avoid isolation exercises, such as breeding, broaches and t.n.You must understand that your body is a big load and he needs a rest.What do you think, why it is always advised to take a week break to overcome stagnation?
Very often we hear: "What if I only once a week to work out your biceps? They will grow?" Of course! By the way.Remember.Biceps are involved in such exercises as pull rod to the belt in the slope (exercise on your back muscles).and Delta operate in the bench press.
Technique
You already know that the basis of weight gain – it exercises with heavy weights.You have to work with heavy weights at the beginning of training, while still in good shape.But.if you press on the bench 50 pounds more than his usual weight.and at the same bar.the ball.bounces off his chest.and bend back into the wrestling bridge.do not wait.that this technique will help to achieve your goals.Maybe you and make an impression on someone who does not know these tricks, but we will not deceive you."Chitinguya".you turn to the work of the auxiliary muscles.and instead of quality to work major muscle groups.you are wasting energy on futile exercise performance.

Be a man, not a smug, self-centered
"Risovschikom".
You can always identify this athlete.As a rule, he is engaged in old shorts and a T-shirt soaked and then.He is not one of those.who walks down the hall.touching others with his elbows apart.it is not 100 – dollar sneakers.he does not cut sleeve training t-shirt and says with an air of importance about.how can squeeze lying.Do not be ridiculous ….Naturalness, ease of communication, friendship – that's what causes this respect in the room.

Free weights – it's not all
Can I build a lot.using simulators? "Yes! Supporters say free weights.that the mass grows only on the free weights.It's not quite true.Your muscles react to the intense pressures that can come from various sources.Muscles not matter if you're using free weights or exercise machines.They just react to the load.Good to load the muscle, and it will respond to its growth.Of course, we should not completely abandon the use of free weights.Just remember that free weight – this is not the only way to mass.
But not all trainers, as they say, are created equal.For example, to work out the muscles of the shoulders and chest, it is best to use"Hammer"Because this machine is designed with a view of the natural trajectory of human motion.
At least 5.000 calories a day.It seems so?
If you consume to 4.000-5.000 calories a day, there's really a lot of weight GROW.Fat mass.You often hear.as experienced bodybuilders talk about.what exercises they perform.as feed and t.Dr..But you can never tell about the pills they take.Steroids accelerate muscle biosynthesis, and it requires a lot of calories.So if you consume as much food as they, then quickly turn into a "Kolobok".

Progress is progress
You have not missed a single training.gradually increase the number of repetitions.carefully add 2 1 / 2 pounds to the bar.but the last two months your biceps increased by only 1 / 8 inch.And it's all your progress … And you think.that only the constant growth of muscle is the only sign of progress? Do not despair.your muscles grow.it just happens slowly.Be patient, focus on details, and all will come to you in due time.To build quality muscle mass requires a long, hard work.

The main reason for failure – your negative attitude
Before 1970, people did not believe in the possibility of overcoming the 500-pound abroad.But in 1970, during the Olympics, it finally happened.And over the next few months, the record was repeated by many athletes.Why? Mental barriers! If one person is able to overcome a certain threshold.others begin to believe in their capabilities.Your mind – a very powerful factor in training.Get together, focus, believe in yourself and success will come to you!
Increasing the intensity of the workout intensity is easy to solve two problems: overcoming stagnation and increase muscle mass.There are many ways to increase the intensity.Use one of them, or a combination of several.
So, you can:

• reduce pauses between sets;
• diversify the range of exercises;
• increase the number of repetitions;
• reduce the number of reps while increasing weight and number of sets (for a few weeks);
• to include more exercise in their industry;
• perform exercises, applying the principle of the "pyramid";

Be sure to revise your diet and make sure that you have enough time to rest.
Increasing the power of the results is not growing strength results? Try to make a further auxiliary muscles.involved in the movement.For example.By increasing the triceps.you automatically increase your results in the bench press.strengthening the long back muscles.you will increase the results of the squat.This theory is suitable for almost any exercise.

Tips natural bodybuilder

Stimulation of the masses


Muscle burns – this is a very unpleasant sensation.but.paradoxically.Many bodybuilders are trying to achieve it during training and is very upset.if they fail.Are they.masochists.or equivalent to burning muscle growth? We know.that the negative repetition is a powerful stimulus for growth.if you give your muscles enough time to recover.This is a tough technique of stimulation can be used not more than twice a month for a single muscle group.and the rest of the resort to the less destructive methods.for example.Lifting weights in slow concentric muscle contraction.In this series, I'll give you another method – pumping acid into the muscles.It sounds awful, but it is a sure way to make muscles grow.

What causes muscle burning?

To perform its normal biomechanical function of your muscles consume oxygen.It is needed, for example, to replenish the energy (ATP update).If you begin to contract muscles.more energy is required.and.therefore.increases oxygen consumption.The more intense reduction, the greater the need of oxygen.Unfortunately.too intense muscle contractions.for example.while working with weights.block the flow of.This is due to the deterioration of local blood flow, through which oxygen enters and.Therefore, the powerful muscle contractions cause increased oxygen demand and simultaneously reduce his intake.

The appearance of lactic acid.

Due to lack of oxygen your muscles begin to produce ATP in the anaerobic mode.Muscle glycogen is converted into ATP and without oxygen support.This method of obtaining energy provokes local release of substance contracting muscles.called lactic acid.Since blood flow is difficult, it is retained in the muscles, causing a burning sensation.As you might guess from the title.Lactic acid is obtained from the anion lactate (lactate anion) and hydrogen (acid).The most dangerous for the muscles do not lactate, namely acid.Lowering the local level of pH, it causes a burning sensation in working muscles.Scientists call the lactic acid "soft acid".Technically, this may be true, but judging by the sensations in muscles, it's hard to believe the softness.Obviously, the more intense burning sensation, the more lactic acid is produced.But this only applies to weight training.If the local blood circulation is not very difficult.then the acid is washed out and pain is not as strong.It is therefore possible to produce lactic acid in fairly large quantities and do not feel special burning.True.with bodybuilders this does not happen.because blood circulation is difficult during normal training.The exception is the technique in the style of "rest / pause".for 10-15 seconds between reps heavy normal blood flow has time to recover and remove the acid.Upon completion of training the normal blood flow is restored.lactic acid appears in the blood and burning subsides.Although.Hitting the muscle.lactic acid significantly lowers the local pH level.He quickly recovered from her care.and painful burning disappears.

Lactic acid is not the cause of muscle pain.

Most of the newly formed acid permanently removed from the muscle fiber end-set.It is not delayed for hours or days.This is a very important part.as many believe.that the accumulation of lactic acid during intense training is responsible for the subsequent muscle pain.If you feel pain after 24 or 48 hours after training, lactic acid is not being, it is long gone.So it has nothing to do of delayed muscle pain.On the other hand.It can cause muscle injury.sufficient to start the process of catabolism.which is gaining strength with time and.eventually.causes pain.But all the same.absolutely no right to think.that the pain occurs.due to the accumulation in your muscles of lactic acid.For this reason, burning will not necessarily of delayed muscle soreness.If the amount of lactic acid is sufficient.to cause significant damage to the fibers.and then we will have pain.If the burning was weak, and special pains not to be.Thus, the muscle does not necessarily cause burning pain and is not responsible for its.

Hormone-like effects of lactic acid.

It is easy to see that the first action of lactic acid negatively, your muscles respond to her attack.But the only way of protection for it – it's getting bigger and stronger.The whole scenario is illustrated by the fact.that caused muscle growth coaching – is a process rather local character.Remember that only trained muscles get bigger.Since the set after the completion of lactic acid in the blood goes.logical to assume.that at high concentrations it affects the entire body.Muscle burning in the legs will have a much greater consequences for him.than a burning sensation in the forearms.despite the fact.that the latter cause a burning sensation is much easier.than in the first.Because the quadriceps are much more massive hands – hence, produce acid and allocate more.Once in the blood, its two components are separated, allowing you to lactate (lactic acid salt) and hydrogen.Gradually, they will be destroyed, but some time circulate throughout the body, like hormones.They send signals to all the organs that the body is under stress.Bodies react differently: some negatively, others positively.In fact.caused by burning muscle growth is the result of local and systemic effects of positive net local and systemic adverse processes.If the negative processes exceed the positive muscle fibers collapse begins.Your goal – is to optimize the positive anabolic response.minimizing the negative effects of catabolic.

Lactic acid makes your muscles lose energy.

If an intense burning sensation makes you nervous.you should know.that the acid has a more negative effect on the trained muscles.The first – because of the pain you have to stop the approach before.as all out.intensity decreases.Lactic acid depletes energy reserves and delaying recovery.When you start to approach the next after a short rest.pain appears even faster.further reducing the intensity of.Does not look good, but usually that's what makes bodybuilders happy.They think that worked to the limit and do something for your muscles.During the heavy.power-oriented training.you are trying to.as many repetitions.but quite another thing.when you are trying to burn.Then the goal – to cause the maximum and keep it burning as long as possible.In this case, the total weight and number of repetitions can be reduced, but for you it does not matter.However, you also need energy to continue training and achieve even greater burning.When it reaches the muscle acidosis.the process of developing new energy is suppressed.as raw.necessary for the production of ATP.lost.(1) This is the raw material, among other phosphocreatine from creatine reserves in your muscles.In other words, muscle burning reduces the reserves of creatine.I think you know about the benefits of creatine loading into muscle.Local acidosis is the reverse process.Low levels of creatine in the muscles associated with the lack of power.weak recovery, and the collapse of the protein.Temporary lack of creatine is an intermediate in the process of launching the catabolism.following the appearance of muscle burning.

Reduced recovery.

Slowing down the synthesis of ATP – this is the reason.it seems.recovery between two infinite sets.when you achieve muscle burning.Even a pretty big break did not help.But weak resynthesis of ATP – the only reason.Feel your muscles after an approach, and you will feel that they are somewhat strained.This soft tone alone can feel, trying to shake them.For example, sit on the bench after bending down approach, in which you reach a burning sensation.Hold the leg curl and try to move it left and right.At first it may seem impossible, but then the muscles begin to relax and resist the effects of.The problem is that this strain alone consumes ATP when it is already enough.Stocks of phosphocreatine and creatine are melting, and the muscles get enough energy to restore.Is there a way out of this vicious circle.Shake and massage the muscles between sets to help them relax.Reduced consumption of ATP.energy storage are able to replenish.making it possible to recover.Another way – it's study of antagonists, which causes the so-called accelerated relaxation.So I love the technique of modified supersets.Here is an example.Do exercises for biceps approach so that it burned.Normally relax and do exactly the same approach to exercise the triceps.Again and again relaxation exercise for biceps.This strategy has several advantages.First, it gives your biceps more time to recover.Second, work on triceps relaxes the biceps, and energy reserves are replenished.You might think that during this long holiday may lose muscle fullness? This is not so.Working out the triceps will allow you to pump even more blood into the biceps.I really do not know.what a real pump.has not yet begun to make approaches to spin between sets presses lying on a bench obratnonaklonnoy.Contraction of the muscles-antagonists allows you to get more intense pump.remove more acid from the muscles.speeding up the recovery.Another advantage of the modified supersets in.that you produce more lactic acid.since there are two groups of muscles.Consequently, in her blood gets too more.With more acid in the blood, but less than in the muscles, you win by two points.Subjecting the muscle action of an increasing number of acid during the approach.at the same time get rid of it fast enough.as far as possible.upon completion.

The level of protein synthesis is controlled by ATP.

If the metabolic processes of the formation energy of deceleration during exercise.their recovery will take more time.than the training.Fortunately, the degree of deceleration is not very high.Anyone can say.when his muscles are weaker.but there is another consequence of a lack of energy.which is not easily detected.When ATP levels drop even slightly, muscle protein synthesis completely stops.The reason is simple.Anabolism requires energy (2, 3).That is, the process of building muscle requires the presence of ATP.No ATP, no anabolic.(3) In this sense,.still.As with your car.who will not budge.If you have not filled in tank fuel.Studies have shown that there is a hierarchy of processes that require ATP.When he was little, the cells try to divide what is left.Some processes are sacrificed to the other, only some of the decline, while others stop at all.The analogy with a car come up and here.When you are low on gasoline, you start to save by turning off air conditioning.In order.to save even more.You can reduce the rate of.hoping to get to the filling up of the.as the tank becomes empty.The same thing happens with muscles.

Negative impact on the androgen receptor.

Lack of ATP plays another cruel joke on your muscles.It is an androgen receptors are mediators of anabolic action of testosterone.Receptors are constantly moving inside the muscle cells.In addition.that they bind to molecules of testosterone.receptors must be in contact with DNA in cell nuclei.to start the process of growth.The entry of receptors into the cell nucleus – a process energy intensive, and the exit – there is no.At low levels of ATP receptors in outside many of the nuclei, because they are free to go, and enter no.And no matter how much you produce androgen when androgen receptor is not inside the nuclei, they are inactive.Rapid inhibition of androgen processes and reduced protein synthesis is due to the lack of ATP.induced muscle burning.The next time we'll discuss how our body responds to acidosis.

Bodybuilders have always been linked with an increase in muscle burning muscle.but in reality this growth – only the lag response to burning.If we talk about the immediate impact, then all is not as rosy.Burning sensation.occurs during the execution set.is a consequence of local production of lactic acid.which lingers in the muscles of the strong flow difficulties.Pain is severe.When the set ends.acid is released into the blood.and the pain fades to the next approach.during which, a new portion.Acid rapidly reduces energy stores in muscle.inhibits its performance.delaying recovery and inhibits anabolism.When the deleterious effects of acidosis continues.it becomes so strong.that the organism has to somehow counteract it.Struggle begins.

Adjust the flow of creatine.

Burning reduces the amount of energy in your muscles.particularly significant loss of ATP occurs in the trained fibers.You can think.that supplementation of creatine stop the loss of creatine / phosphocreatine / ATP.but it is not.Along with protein synthesis is another metabolic process.lack of inhibitory ATP.- Is the transport of molecules into cells.To creatine was in the muscles, the body needs its carriers, and they are required for normal energy.Unfortunately, the lack of ATP concentration of activity falls.While taking creatine during training is useless.some of it before the training course will help.The researchers even suggest that it may slow down the rise of cortisol caused by coaching (1).In addition, as you'll soon find out, creatine is able to provide other beneficial effects.If you have not used it, I highly recommend you try.If you are familiar with creatine.dose should be increased to combat the adverse effects of burning muscle.Wise to take creatine and after training.If his way of transportation at that time covered.their operation quickly restored when returning to normal levels of ATP.Here you can benefit from more physical activity in order to bring more creatine into the muscle.

The destruction of muscle branched chain amino acids.

Thermal stress induced muscle burning, further inhibits anabolism and catabolism increases.But burning is not only the catabolic effects of.Local muscular acidosis directly stimulates the activity of the enzyme (2).which is responsible for the collapse of local muscle branched chain amino acids (BCAA).That is, at the peak of loss of creatine muscle burning splits your BCAA (2).The critical role of BCAA in muscle activity is well known.Increase their level accelerates muscle growth, counteracting catabolism.The losses threaten to reverse the effect of BCAA.The main culprits appear to be losses of BCAA lack of energy and self acidosis.The impact of lowering the pH of the muscle increased cortisol secretion growing.The additional intake of creatine can to some extent slow down the devastation of the energy storage.but with the direct destructive effects of burning is very difficult to fight.The next logical step seems to increase the reception of BCAA in the attempt to counteract their losses (2).The influx of BCAA to the muscles during exercise is not as difficult as creatine.Acceptance of BCAA before and during training effectively fights with their loss in muscle (2).Recent studies have shown.that intense exercise greatly increased demand for BCAA during exercise as.and throughout the day (3).So spread your amino acid pool for the day.but do not forget about the importance of taking amino acids during exercise.

The role of cortisol.

Cortisol makes the situation worse and.as noted.its plasma levels increase during intense exercise.If you are an experienced bodybuilder.then your muscles to some extent, immunized against its catabolic effect.Strange but true: the muscles are, the more cortisol receptors in these.Fortunately.ability of each to respond to a catabolic hormone reduced due to permanent loads.that you are putting muscle.Until the end of the intracellular mechanism of this phenomenon has not been studied.Sure.novice athletes do not benefit from the opening.their muscles are more susceptible to the damaging effect of cortisol.Circulating cortisol eventually penetrates the trained muscles.where, together with lactic acid causes loss of energy.overcome our natural defenses.In other words, it increases the sensitivity of muscles to the catabolic effects of lactic acid.For example, the collapse of BCAA in muscle is more intense burning sensation in.Cortisol may accelerate the loss of creatine.However, this is not the worst news.The most powerful catabolic process comes into play later.Muscle because it so difficult to recruit.that muscles have a proteolytic mechanism.purpose of which – to prevent the growth of muscles as the least effective way to adapt to physical stress.When you are trying to gain mass, it starts and eats most of it, if not all.Lactic acid together with cortisol enhances the activity of muscle proteolysis.This means that more and more of your muscle protein is broken.If you remember.I wrote.that the catabolic effect of proteolysis depends on the ATP.that is to destroy the proteins it needs energy.You might think that low levels of ATP prevents the activity of proteolysis.Unfortunately, if things are bad, they are bad all over.In the first part of this article I quoted a hierarchy of ways of consumption of ATP.Low its content does not affect the activity of proteolysis, since it is not sensitive to a shortage of ATP.

Raising levels of insulin.

One hormone can counteract proteolysis – is insulin.Many of its anti-catabolic effects, it owes its ability to inhibit proteolysis.and its high level rescues muscle cells from destruction.Insulin is able to significantly slow the loss of muscle BCAA.The difficulty is that local acidosis, caused by burning, causes temporary insulin resistance.The scientists demonstrated.that in the fall of ATP levels in the cells ability to bind insulin receptors is reduced (4).That is, while the muscle responds to this hormone is not well.Moreover.training provokes a decrease in insulin levels in the blood.is another way to overcome the protective systems.Insulin is made smaller, and that what is produced has a lower protective effect.While at the receptor level there is little you.what you can do with it (although creatine can help).you can easily whip up insulin secretion.This will make the carbohydrate drinks before, during and immediately after exercise.Even if the work is not very efficient receptor.they are still working.and more insulin partially compensates for their low activity.It is believed that the rise of insulin inhibits the release of growth hormone.

You can think.that can inhibit uglevodosoderzhaschie drinks caused the rise of coaching growth hormone.Not at all.Growth hormone and lactic acid have nothing to do.Most of the experiments confirmed.that due to coaching release of growth hormone levels are not accompanied by a rise of insulin-like growth factor 1 (IGF-1).Why? Because the liver for its production needs and growth hormone, and insulin.If insulin levels are low, the IGF-1 is not.Only struggling with the fall, you can stimulate release of IGF-1.This is also the only way to set a noticeable muscle mass.Des (1-3) IGF-1: IGF-1 heavy-duty.There is another hormone that is able to resist proteolysis – is itself the IGF-1.Let's see how it affects muscle burning.A certain number of IGF-1 is always present in the blood and muscles.Its level increases even if you use the methods described above (carbohydrate drinks).The additional release of IGF-1, of course, will be encouraged not current training and previous.
Acidosis destroys a certain amount of IGF-1.which already have.and local oxidation processes suppress the normal activity of its receptors.In response, our body through a small decrease in pH to slightly change the formula of the molecule of IGF-1.It will create a super-stripped down to a form called des (1-3) IGF-1.

Normal IGF-1 is connected in a chain of 70 amino acids.Muscle cuts from her burning nitrogen-terminal tripeptide, ie the last three amino acids.Such transformations seem insignificant, but as a result of changing all.
In terms of anabolism des (1-3) IGF-1 in 10 times more powerful than normal IGF-1.(I recall.that IGF-1 is already one of the most powerful anabolic hormones in our bodies?) means.muscle causes a burning sensation level rise of a new and very powerful IGF-1.Many thought.and even now think.that des (1-3) IGF-1 is produced naturally by the body not.and only a biochemical company chemists are able to reinforce conventional GrowPep IGF-1 in 10 times.

Many professional bodybuilders dream of expensive form of this hormone, produced by GrowPep.Muscle burns it gives you for free.Why des (1-3) IGF-1 more powerful than conventional IGF-1? Because he is not capable of binding to proteins.that prevent the interaction of IGF-1 to its receptors.There are other processes.but the failure to inhibitory proteins bind des (1-3) IGF-1 seems the main reason for its differences from its predecessor.Such a protein called IGF-1 binding protein.Most of the IGF-1 levels in the blood and muscle is not free, because this protein is associated.Therefore, almost all of it is inactive.To detect anabolic effect it must be freed from this context.If you have any burning muscle accelerates separation of IGF-1 from binding to proteins.and much of the hormone changes in the shape of des (1-3) IGF-1.So the end result of the impact of burning on the IGF-1 is a decrease in the number of inactive IGF-1 levels and increase levels of free IGF-1.

The latter tries to protect muscles from catabolism.but his efforts to weaken the low sensitivity of its receptors.IGF-1 is able to withstand some of the catabolic effects of lactic acid, but, unfortunately, not all.But every rose has its thorns.The main problem of des (1-3) IGF-1 in a very short life cycle.Binding proteins not only save the IGF-1, they also protect from decay of its molecules.Being naked, des (1-3) IGF-1 is rapidly degraded, losing its anti-catabolic ability.It is clear that abuse of muscle burning quickly reduce stockpiles of IGF-1 in blood and muscle.Such his boosters.as androstenedione and vysvoboditeli growth hormone to some extent able to counteract this.Summarizing all the above, we note that short-term effects of burning muscle rather negative.Depleted energy reserves in muscles.takes power.destroyed muscle creatine and branched chain amino acids.Cortisol is released.run other catabolic processes.meanwhile.as anabolism is terminated.Protection of muscle provided by anti-catabolic hormones, weakened.And you thought that muscle burns – it is good.Fortunately.our body responds to this film tenfold increase in capacity of IGF-1.resisting the loss of muscle.Other anabolic hormones are released.and until.until you can control the levels of creatine.BCAA and cortisol.You will confront some of the devastating consequences of local acidosis.But more on that in the next section.

ironman.ru


Stimulation of the masses

Hints of nature – Larry Scott


Several years ago I was walking along the bank of a narrow river and quiet when he noticed on the other side a hefty bull."That son of a bitch – I thought.- Do not do any exercise with a barbell and still work up a "lot"! How did he take her? "

Later I was able to unravel the mystery for yourself by reading a library book on animal.It's all about – in Biochemistry.More specifically, the enhanced secretion of glands in the bull's own growth hormone.Do not go to us, bodybuilders, in the same way? When the bull came out, why not come with us?

Sides of a coin

Anabolism and catabolism…You, of course, well aware that it is.First – this is only part of the picture.This is a secondary process, a consequence of another, far more important physiological process – Catabolism.Alas, it is not anabolic without the destruction of muscle proteins during exercise.You lose weight for Saturday and Sunday, while sitting at home doing nothing? That's the same.However, the train can not be – would be overkill.What is the solution? Let us turn to nature for advice.Recall Bear.He sleeps in the den four long months of winter and comes out in such a.as if asleep last night! Imagine.what would become of your musculature.If you had not coached her hundred and twenty days? How did the bear can not save my muscles? By artificially slowing catabolism! If we want to "pump up" spectacular "mass".we need to follow the bear and to do the same.as it is: slow down the catabolism.But that's not all.We need like a bull to increase anabolism through increased secretion of growth hormone.Is this possible? Yes, and in the same innovative techniques!

THE SECRET OF SECRETION

Exercises destroy muscle cells.This is called catabolism.The longer do the exercise, the greater the catabolism.The longer and more difficult to restore.Reduce catabolism easily.Enough to reduce the total training time.For how long? Clue us make growth hormone.This supergormon.helping bull.stands for the bodybuilder right after the session started and continues to flow into the blood from glands for another 30-40 minutes.Then hormone levels drops.This shows that training should be cut to half.Then at the end of training and growth hormone will have a peak concentration! Sincerely sorry for all those.who delayed longer in the room.They are wasting their time.But that's not all.Using special techniques can be incredibly increased, the secretion of growth hormone! Just like a bull!

A total of one exercise must account for 4 sets.The first set slow, repeat a lot, very light weight.Second set: to increase the weight, reps 6.8.Third Set: submaksimalnta weight (up to 80% of maximum), 4 reps.Fourth set: light weight, repetitions, 20 (to absolute muscular "failure").In general, circuit training is as.Will train daily.At every practice, "shaking" all 5 major muscle groups.but each group has only one exercise.Remember: every day one exercise per muscle group as described above! Now.everything reduced catabolism as a bear.anabolism – just like a bull.

All of this theory? No, I had to try out their ideas on the students.They are – love it! Try it yourself.And you also do not will bypass the paradoxical result: less exercise.and "mass" becomes more and more!


Hints of nature – Larry Scott

How do I get Principles Uaydera


Surely you know.What is the Joe Uaydera.and probably read a lot about her training principles.But one thing to read-.and quite another – to make the principle of "their".that is."Fit" it into its training program and get more out of benefits.

Uaydera system – this is a large-scale canvas.and ignorant person finds it difficult to understand such a large amount of useful information.To simplify matters, we divide all the principles of training in three key categories:

1).Principles of planning training cycle.

2).Planning principles of each workout.

3).Principles of exercise.

Sure.Joe Uayder does not purport to.to be the sole discoverer of any and all principles.Many of them existed before him, so to speak, purely as a practical matter.Another thing is that Joe "recognize" them, has made, recorded and summarized.

Of the principles.who invented the personal Joe.the most important and fundamental principle remains split – separate training different body parts.System split.double-and triple-split split – it's.perhaps.the main contribution to the science Uaydera Joe bodybuilding.

So, we divided the principles into three categories Uaydera.Incidentally, one of them, the instinctive principle of the training, you can enter all three categories.Why? It's simple! After all, what is the essence of this principle? Rely on your own experience.the knowledge of his body – and the structure of its training program.listening to yourself.It is clear that it applies to planning cycles, and to training, and individual exercises.

Let's talk about our three categories.

PRINCIPLES OF PLANNING TRAINING CYCLE

1).The principle of cyclic Training.Share your training year into cycles: one cycle of work-force to.another – the "mass".third – predsorevnovatelnaya training.and so on.This will protect you from injury and increase the body's ability to adapt.

2).Principle of Split.Share your training week in half: one half – for the upper body, the other – for the lower.Let's say you train four times a week.So, two days you will be working over the top of the body, and another two days – over the lower part of his.This will allow you to train in a more intensive mode.

3).The principle of double / triple Split.Instead of once a day train two or three times.breaking a long workout into shorter and intense.

4).The principle of "Konfyuzhn".When you give your muscles a monotonous strain, they eventually get used to it and stop responding.To avoid this.constantly "amaze" their muscles with something new: weight change.exercises.the number of sets and reps.

So it was

In the forties, no one trained in the procedure kulturisticheskoy.because it simply did not exist.We lift heavy weights, and that's it.Once I got to thinking: a.can.based training should be based on some general methodological ideas? Can be.need to expand facilities at the expense of basic movements? Perhaps.they.but not endless curls give hand strength? We started doing jerks.shocks.in short.all movements.to develop force.It was natural to look for progress, the first steps forward.

Many bodybuilders from different countries.with whom I had met while.were the same path of trial and error.So it is impossible to figure out who came up with the first one or the other fundamental idea.I never claimed the right of the discoverer, and not claimed.that all the principles Uaydera invented by me.I just always with an open heart made all new.And then quickly tried to bring it up to other new.

5).Principle of Overload.In order.to steadily move forward.you have to constantly-increasing workload and make the muscles work harder.than before.

6).The principle of the Comprehensive Training.Different muscle fibers respond differently to different types of loads.To work through all the fibers are uniformly.you must use a different scheme sets and reps.different frequencies and different levels of exercise intensity.

7).The principle of eclecticism.In their training complexes combine exercises for strength, "a lot" and "relief."

8).The principle of instinctive Training.Experiment and closely monitor the results.This will teach you intuitively choose a suitable diet for.the correct level of intensity.the correct number of sets and repetitions.

PRINCIPLES OF PLANNING TRAINING

1).Principle Systems sets.Perform one complaining about every part of the body – is an outdated approach.The essence of this principle is.to do a lot of sets – thus giving you more muscle load and accelerates their growth.

2).The principle of supersets.Superset – two exercises (Setu each) on the muscle-antagonists.performed with a minimum break between sets.

3).Principles of complex sets.Complete sets – two exercises (Setu each) on the same body part.performed with minimal rest between sets.

4).Principle Trisetov.Triset is three exercises (Setu each) for one group of muscles.performed with minimal rest between sets.

5).The principle of the Giant sets.Giant Sets – a 4-6 exercises (in Setu each) on the same muscle group.performed with minimal rest between sets.

6).The principle of alternation sets.Between sets for large muscle groups (for example.on the chest or feet) using sets of small muscles (forearm.press.roes).

7).The principle of "Rest-pause".With a weight of 85-90% of maximum RM make two or three repetitions.Then do 2-3 more repetitions.back rest.2-3 repetitions.back rest – and that further.until you have 08/10 repeats.Short pause between repetitions is enough.in the body to restore the level of adenosine triphosphate.and you're ready for the new reps with heavy weights.

8).Principle of priority.Weak, lagging muscle groups to work out in the first place, at the very beginning of your workout, with renewed strength.Begin training by working on large muscles, until you have enough energy.

9).The principle of prior exhaustion.To complex exercises (involving multiple joints) make isolation (with one joint).For example, to perform bench press while lying breeding.

10).The principle of the Pyramid.Elaboration of the body, start with low weights and high reps.then gradually increase the weight and reduces the recurrence.until you reach a weight-.which can do no more than five to eight repetitions.

11).The principle of step sets.Immediately after the "failure" and take a lighter weight again bring the muscle to "failure".

12).The principle of instinctive training (see.category 1).

PRINCIPLES OF IMPLEMENTATION EXERCISE

1).Principle of Isolation.Muscles can act as stabilizers, synergists, antagonistyi protagonists.Causing the muscle to be the main driving force of an exercise.you "isolate" her.that is.let it load direction.

2).Principle Quality Training.Gradually decrease rest time between sets, not reducing, or even increasing the number of repetitions.

3).The principle of "cheating".At the end of the set.to overcome the most difficult of the movement."Throw" the weight of a jerk.helping themselves all over.

4).The principle of continuous voltages.To maximize the use of muscle fibers.Keep smooth muscle.constant tension throughout the motion (non-stop).

5).The principle of forced reps.At the end of the set, after the "failure", seek the help of a partner to complete the last repetition.

6).The principle of "Evocation".First.you begin to target training any muscle.make 2-3 exercises for the muscles.which is its antagonist.This will ensure that indirect blood flow to the desired muscle or muscle group.

7).The principle of "burning".At the end of the set, make several short movements with reduced amplitude (8-10 cm).

8).Principle of partial repetitions.Instead of full reps do to reduce, within a certain, chosen segment of the amplitude.It helps to load the components of muscles, which at full amplitude remain idle.The concept of "partial repetition" also includes the study of muscle movement disabilities after complete.when you've reached a "failure".

9).The principle of negative reps.The negative phase of the repetition, that is, lowering the weight, better stimulate muscle growth than the actual rise.Indeed, while lowering you can work with a weight of 30-40% heavier than the rise.

10).Principle of Peak Reduction.At the top.peak of the movement for a few moments linger.maintaining or even increasing the tension in the muscle.

11).Principle of Speed ​​Training.Acceleration of movement stimulates the development of "fast" muscle fibers.

12).The principle of isometric contraction.This technique is the basis for posing.Its essence lies in the fact that 6-10 seconds, the maximum strain a muscle without burdening.Make it 30-45 times, taking different positions.

13).The principle of instinctive Training.(See.category 1)


How do I get Principles Uaydera

Stretch and grow


There is a postulate in the world of bodybuilding.which all agree.even the experts: stretching – it's good for the muscles.According to the STIF."Research and experiments have confirmed exactly.that flexibility is an essential component of good shape ".Charlie Francis (Charlie Francis).former coach of Ben Johnson.wrote: "If your muscles are firm.as a tree.well run you'll never ".On the other hand.as pointed out by Komi (Komi) in his classic book on the strength and power."One of the main goals of horsepower and weight training – is to increase muscle density".Some research work of Professor Gregory Wilson (Gregory Wilson) show.that powerlifters with a tight squeeze the muscles were capable of laying more weight.than those.whose muscles are flexible (1).We also say that stretching can increase the likelihood of injury and greatly reduce athletic performance.Shocked? So it should be!

Tight muscles or flexible?

Which muscles give a better return – stiff or flexible? Bodybuilders know.that muscle contractile proteins are made of actin and myosin.The more of these fibers, the more muscle.Muscle fibers are bound together by other proteins, mainly collagen.Each skeletal muscle is attached to the bones of the two tendons – one at each end.In addition to its function of holding the muscle fibers together.fibrily tendon collagen also have an important task force transfer.produced by the contractile tissue.Collagen is usually less resilient.than myosin and actin.connective tissue proteins therefore define the degree of elasticity of your muscles.at least.when they are relaxed.At a voltage of contractile elements are sealed.You can check it by touching the reduced biceps.If a strong contraction of the muscle fibers become almost as solid as the tendon.Do not forget that when you read an article on.Obviously, when you stretch a muscle, the greatest impact falls on actin and myosin.In order.to stretch tight ligaments.You first need to increase the density of actin and myosin.so that the tension had not just on some contractile proteins.

Tight muscles stronger?

The research results are applicable to bodybuilding Williams.as participants in the experiment were experienced in the bench press untrained athletes and individuals.Those.who had a more dense muscle.produce more isometric and concentric (ie positive) force.than subjects with more flexible muscles.Therefore, Williams concluded.that "the density of the muscle affects athletic performance (positive part in the bench press).enhancing its ability to develop efforts ".On the elasticity of muscles during the force more.and that the work is less effective.because some of the energy is lost.

How training affects the elasticity of the muscles?

Researchers have always said that weight training imprisons muscle (2).But if it means better power transfer and.as a result – stronger muscles.there is nothing wrong with that.Note that the steroids also increase muscle density, and partly it helps develop a stronger effort.
Stretching improves flexibility there? At first it seems obvious.Stretching increases range of motion.But the researchers ascertain.that this is not entirely due to increased elasticity of the muscle proteins.Magnuson found.that stretching increases the tolerance of a muscle to stretch without any changes in the mechanical properties of different muscle components (3).In other words, you think you become more flexible, but in reality, nothing of the sort.Of course, those who stretched for hours, more flexible, but it takes years.Any major structural changes are unlikely to occur after a couple of months stretching.

Magnuson said.that even three months of stretching with isometric exercises do not affect the work-induced muscle density with weights.Wilson found.eight-week stretching program that makes the muscles of subjects.not previously engaged.more dense.although.that the amplitude of motion increases.There is no consensus about the effect of stretching on flexibility.It is very difficult to measure, and the methods used in different studies vary widely.It seems obvious that bodybuilders are losing flexibility, if they do not stretch.The challenge is to maintain at least some degree of flexibility.If you can not get a hand to the back pocket of your trousers, it's time to take action.

Whether stretching prevents injury?

For bodybuilders, a side effect of increased muscle density is their greater susceptibility to injury.This is probably one of the reasons why consumers are more likely to receive steroids, trauma, such as rupture of ligaments.The question of the impact of stretching on injury causes a lively debate in the scientific community (4).Like Wilson.reasonable to assume.that musculo-ligamentous flexible system reduces injuries fibers.with better cushioning.Shortened range of motion, except that it's just uncomfortable, increases the risk of injury.Regular stretching can help reduce its.

Stretching to warm up

More and more studies warn of the danger of stretching before a workout (4).Let's see how stretching increases the local temperature of the muscles.The muscle is similar to an elastic belt.when you stretch it and keep it in that position.it's getting warmer and warmer.When stretching elastic energy accumulated.which has two choices: to be used to reduce or to stand out in the form of heat.If you hold the stretched position, we choose the second path, heat is released.Severe negative repetition causes excessive sweating for the same reason: the elastic energy is released as heat.because there is no muscle contraction.

Although the main argument against the use of stretch as a starter is.that stretching itself can easily damage the muscles.There is nothing wrong with light stretch.Its main advantage is that it spends very little ATP.That is, you do not get tired of the fact that the stretched.In addition, stretching – a very natural and enjoyable process.The first thing we do when we wake up, stretch ourselves this – and feel great.The compound stretches and exercises with light weights – it's the fastest and most efficient way to warm up.You will not only stimulate the muscles, but also raise the body temperature.

Recently, Stone and Shiling in one of his speeches warned.that stretching may reduce the effectiveness of the muscle (5).I have to agree that violent stretching can reduce the ability of muscles to the development effort to almost zero.I will illustrate.I put on the hack machine is moderately heavy weight, took the position, and sat down as far as possible.This extreme position, together with the additional weight allowed me to stretch the quadriceps are much more.than natural.From this position I was raised a few inches and fell again, with 10 repetitions.Then, after resting a few minutes, I tried to squat.Force was not.I rested for a few minutes.experienced a slight recovery.but occurred because of stretching fiber damage, I felt immediately.Transfer effort lost efficiency.

Based on his experience.I can not agree with the scientists – stretching may reduce short-term ability of muscles to develop efforts.Still, it was an extreme stretch.The concept of "extreme stretching" for different people mean different.You can usually tell when reached a critical point stretch, but usually it's too late.I used the simulator plus the extra weight and more to clarify this.Much harder to reach the item in the isometric work.What confuses the issue even more.Some scientists have noted an increase in strength after pre-stretching before working with weights.The main argument in favor of flexible muscle is a statement.that they can store more potential energy during lowering weight.You will have to determine for themselves whether stretching improves your performance or not.Do not follow the tenets of.If you stretch before and during training reduces the efficiency of your muscles.then stretch at the end of training.And pay no attention to what others are doing.If the preliminary stretching helps you do it.

Is it necessary to warm up?

I once trained with a guy whose workout was to exchange jokes with the girls.Then he sat on a bench and perform bench presses while sitting with a pair of 75-kg dumbbells, which I handed to him.Same thing with the bench press – he started at once with 200 kg.I do not understand this.No warm-up I could barely even catch up.Special rules there is no warm-up.Some cost even without it, and some kneaded long and thoroughly.

Do I have to stretch between sets?

Powerlifters say that stretching between sets – that's what they need the least.They need to be as "stiff".That's why they use a variety of shirts, shorts, belts and bandages – it makes them more "rigid".And what about bodybuilders? Their goal – to subject the muscles as much as possible a powerful stress and not necessarily by means of large scale.So it is not particularly important to be "hard".There are several reasons why bodybuilders should stretch between sets.You can lose a bit of strength for the benefit given by a streamer.I would venture.One major reason is.that when the muscles are filled with blood.they are not very flexible.that reduces the likelihood of a point.when stretching can reduce the effectiveness of.Stretching the trained muscles is just as important because it helps them to relax.The muscles are antagonists in some measure of tension between the sets.that reduces blood flow and energy use of the "repositories".have already been depleted prior Seth.As a result of slow recovery.During stretching you feel immediately better circulation and easing tension in the muscle.Recovery is accelerated.When you're working biceps, triceps create additional resistance to what is called koaktivatsiey.It is slightly.but by the end of sets increases.that is, it was then.when you have less resistance.but not more.Koaktivatsii problem is particularly relevant for less experienced bodybuilders.Studies have shown.that leg extensions koaktivatsiya biceps equivalent to 6% of the activity of the quadriceps in the early sets and rises to 11% at the end (6).The numbers may seem small.but often the athlete can not complete the last repetition of only a couple of pounds.Stretching the antagonistic muscles, you can reduce the negative effect koaktivatsii.

Do I have to stretch between workouts?

There are two main points of view.According to one.Stretching is an integral part of normal training and should not be allocated to a separate training.The other recognizes the benefits of stretching between workouts, including speeding up recovery.I agree with the last statement.Active recovery is more effective than passive (ie, just rest between workouts).See what happens when a muscle ache.If you just wait for the pain go away, it may take several days and on special occasions – even weeks.Regular stretching significantly accelerate recovery.Wait until the pain is almost reached its peak and then begin to stretch the sore muscle group.Since stretching too early, you risk damage to increase due to training session.Paradoxically.You can stretch immediately after a workout.because damage is still too small.Later, when the game enters catabolism, there is pain.Stretching restores better than working with the average weights.When the pain starts to fade.You can stimulate aching muscles at the end of training.using light weights and stretching.If you want to further accelerate the recovery.stretch between the workouts and do not necessarily actively.In addition, pain and prevent too high intensity.Hold the stretched position for one minute.Your task is likely to stretch the contractile apparatus.than collagen.so soft, stretching should be sufficient.

Stretching the already aching muscle groups, you will experience a significant analgesic effect.Yes and a small amplitude stretching.When you hold the stretched position, you can gradually increase it as the remission of pain.A few minutes later she left almost entirely.If you rest for 15 minutes, the pain will come back again and the amplitude decrease.What's the point? By stretching the muscles you want to temporarily raise the level and slightly anabolic.

How stretching can increase anabolism?

Studies show that people who start to stretch, grow stronger.Of course, the effect is not the same as when working with weights, but it is.People.regular trains with weights.Stretching will add little in terms of power.because their muscles are stubbornly opposed hypertrophy.but the rate of recovery from them to rise.In addition, stretching gradually, but significantly alters the shape of the muscles.Thanks to her.there are still some processes.for example.Local anabolic substance.as prostaglandins.muscle membranes begin to be released.In addition, there is a local organization of certain substances – focal adhesion complexes (FACs).They are present in the same.where and mRNA (messengers.that dictate the need for a new protein fibers).and ribosomes (they formed new muscle mass).When the new FACs are formed, mRNA and the ribosome are approaching each other, increasing the likelihood of their meeting.Scientifically speaking.stretching.you increase the effectiveness of post-transkriptsionalnuyu anabolic process.

How to stretch?

There are several correct ways to.I will touch on only three.My favorite – it's stretching the use of a fixed point.I hold the stretched position 15-30 seconds.Without beating I stretch, more and more coming up to the limit.This method is most affected by the contractile apparatus.In order to stretch the tendons and collagen fibers, you have to stretch the muscle, when it reduced.For example, to stretch the biceps legs, put his foot on a high stand.Bend your knees and push with his foot on the surface of the base, using the stretched biceps.Then, pressing his knee on his hands, straighten your leg, overcoming the resistance of the biceps.Needless to say, that this technique is much more dangerous than the previous.It should be applied only at the end of training.when you are already stretched by the first method to.during and between sessions.The third method – the stretching it with the dumbbells at the gym and during exercise.I'll explain next time.when we discuss the use of elastic properties of muscles to accelerate growth.Michael Gyundill


Stretch and grow

Strength training at home


Gyms are big set.But, nevertheless, a lot of people prefer to train at home.Recent polls have shown that those almost as much as attending gyms.

I receive many letters with questions from people conducting training at home.They ask about training programs.allows you to train efficiently and safely with a minimum of equipment.All.who already has some experience in training.know.how to do it.because they once had to switch to home training.In the past, we are often treated neck and a set of pancakes.Roman chair and bench seemed a luxury.And yet, we became stronger – in part because.they were forced to perform basic exercises and stick to simple programs.Simple and basic training is still the best approach to training for strength gains.

There are several reasons that lead people to opt for private users.First – it saves.Many modern fitness centers – is more than just gyms.There is a swimming pool.tennis courts.basketball courts.Treadmills.rooms for aerobics and dance.countless simulators.free weights.plus the even restaurants.

The choice is impressive, however, as the prices that are too high.For many, membership in a club – too expensive.Some do not need all of these courts, basketball or swimming, it is enough barbell and dumbbell.

So often they prefer to buy some equipment that will last them a long time.Sometimes it takes less money than the annual map of the fitness center.

Another factor – this time.Many people are too busy to three times a week to visit the Hall.Someone has a very long time, someone has too many family concerns.

Over the past few years, some of my former students approached me for advice.and all the problems were similar.They worked in the financial market, sitting in the office until late at night.When they left the work room is closed.I advised them to buy some equipment to carry out at least a couple workouts at home."But I live in an apartment" – followed the puzzling question."It does not matter" – I answered.I saw a house with rooms of power frame, benches and blocks.Below, we'll talk more about that.

There are people who basically like to train alone.They do not like noisy companies.I do not like to wait their turn to one or another simulator.listen to loud music

and sit on the bench, then soaked.Maybe they would not go to the gym even if the mass of free time and free club card.In home training many advantages – such as the ability to train at any time of day.My friend Jerry Hardy trains in his garage at six o'clock.But the rest of time he can devote to your business associated with real estate.Another friend of mine, Tommy Suggs, during a busy season of mp

eniruetsya at different times of day depending on work schedule.Sometimes he gets up before sunrise.on another day training may be in the daytime.and in the very busy days he trains late at night.after the close of office.This "flexibility" is not possible in the usual commercial hall.Most of them are open pretty late and closed too early.In addition, Tommy still could not find time on the road there and back.Do not be in his room of his home, he would have refused the training.

The biggest advantage of training at home is that people can do when they want and as much as.Given the shortage of time, you can prepare in advance all the equipment and arrange something like a condensed circuit training.If a lot of time, you can lazily move from one exercise to another, and no it does not bother.

Another advantage – it's an opportunity to experiment.After reading an article about.how to make jerk.people may decide to try it.but the gym – not the best place to experiment.Few who like to try a new activity in the presence of many witnesses.There's a chance that something will be done wrong – people are afraid to appear ridiculous.

But at home you can try out any new exercise or even a whole program.You can make mistakes, do not worry about that, think about the surrounding.

I noticed.that while training alone I'm much more attention to the form of exercise.That's what I heard from other people.In the crowded halls have a tendency to quickly perform a set and release the equipment for the next person.Also, people talk, the music thunders, drives clanks – this prevents all the focus on technology.

If you are one, it is very easy to focus on each iteration and refine the shape of.You can try new techniques – such as.very slow or very fast repetition.or perform sets with no rest.and then evaluate the result.

Quite a lot of people prefer to exercise at home, as there feel much more comfortable.They may at any time to look into the kitchen and sip something from the fridge.take their own bath or shower.No need to pack your gym bag, because everything you need at your fingertips.You can wear an old, tattered T-shirt or not to wear anything at all.No you will not see (except, perhaps, his own dog).By the way, pets are also one of the reasons for the commitment of many home workouts.They like the company pets.

In my case, one of the main advantages of the training alone is able to include this kind of music.I like.Very pleasant to listen to while exercising that annoys you.When I'm alone.I tune in to his favorite country music.install a moderate volume and.that the most important.I can turn off the receiver.when it comes to advertising block.

There are also people.who love to train in the hall with your friends.but still contain their own home gym.There they can do what they failed in a public hall.In addition.it enables them to perform any additional work in non-training days – for example.accented to work your biceps or triceps.Parents with their own equipment at home can teach children to perform a particular exercise.Most clubs are not permitted to attend classes of children under 12 years.

Now the drawbacks.Heads the list of their motivation, or rather the lack thereof.When all around you friends, it is easier to enter the training mode, and when you are alone, may lack the motivation.So you have to constantly convince yourself of the need for several approaches to exercise.that you hate.and even in the most need for its implementation.Need to constantly push themselves to improve the balance in such a complex exercise.as squats or deadlifts.

You must constantly resist the quiet voice that convinces you that today we can slow down a bit.Art samomotivirovaniya comes with practice.You find ways to help you deal with heavy weights.Whenever I switched to a home workout.always went out a week.to prepare themselves for a new atmosphere.But since entering the mode, I enjoyed the solitude and began to progress again.

It is important to set clear goals.otherwise it is difficult to convince yourself of the need to train in any given day.And if you start missing workouts, you can gradually and to opt out of training.

I find it reasonable to set short term goals and periodically change them.No matter what they are, it is important that there is something to strive for.This may be to achieve a certain weight in any exercise.increase and improve the shape of a group of muscles.getting rid of the fat and achieve a relief press.

Seasonal changes in the goals are suitable for most people.Try pure strength training in the cold months of the year.then switch to the approach of spring training with high reps, with a focus on chest and arms.The summer months is the best suited for use in technically complex exercise.such as jumps and jolts.as well as to increase the overall flexibility of the body.In autumn you can do aerobic exercise and study of lagging muscle.

Do what you want and what you need.The idea is that the changes will make your training more interesting and will add enthusiasm.When training at home is very easy to fall into a routine.You are doing the same thing for months.That's fine, but to a certain point.Our body is always trying to keep his balance, so it is genetically programmed.Therefore, it must be periodically revised to shake a training program.

They need not be dramatic.On the contrary, it can be replaced with pullovers with straight arms to straighten his hands while standing in the slope.Even something as simple as changing the sequence of exercises in training, can be very effective.Change it for a few months and then return to the old routine.

Any changes to benefit.Try to perform deadlifts sumo-style instead of the usual.traction in the slope instead of rods to the chin.ups and bench presses for chest presses instead of a rack.Doing something new is always interesting.Progress comes faster, and it was he who serves the best motivator.

Security – this is the main concern of those who train alone.Because there is no safety net.Some exercises will be avoided or perform them with reasonable weights.Number one in this category – Bench.The largest number of trainees are injured at home in this exercise.So I advise everyone to get a power frame.Not necessarily great, but just enough to keep those weights, you work with.

Power rack allows you to safely perform a variety of exercises.of sit-ups and bench presses lying to all types of traction movements.However, I know that many households do not have halls of power frames.Well, what do you do with squats and zhimami lying? One option – is to avoid the maximum weights in these exercises.but I know very well the mentality of athletes.If they feel that they are close to the maximum, then be sure to try it.I myself am a.Upon failure, the main thing – is to respond immediately.Once you understand that an attempt in the squat or bench press can not take action.In the squat bar fold.It is not difficult.Stripped from the skin to recover the trapezoidal.

Stop in the bench press – a serious matter.Once you have frozen, do not loiter, even a few seconds you will greatly increase your chances to get caught up quite.If you reach failure at high repetitions with moderate weight (the case of the more common.than you can imagine) or single.then roll the fingerboard to press or bend one end of the barbell to the floor and drop it with the weight.This is not the best treatment with the equipment, but in the end, you can purchase a new.The first hit in this situation is most dangerous.A person is classified as not believing what had happened, instead of actively.And the longer it will linger, the harder it becomes a situation.However, after the first such experience, he knows what to do.

True, there are other ways.One of them – is to perform bench presses when someone is near, and not necessarily an athlete.It could be your spouse or child.Even six-year boy could lose a little weight since the end of the neck.

If you're careful, the Bench can replace it with another exercise m.On an incline bench presses – a good option for the development of the upper body, he is even better and more secure.If you get stuck, you can just stand up to the pole.You can press the dumbbells.Not be a problem, you just drop the floor – and all.

Now the hardware.It does not need a lot of.If you have a large room, and no one – then fine, but you can become stronger and with a minimum of gear.Power rack – ideal.If it is not possible, another option would be to speed squat frame.You will need a bench with adjustable backrest to do bench presses both horizontal and inclined at.Still need the bar, and a pair of wheels collapsible dumbbells.Grief can not be of the highest quality.unless you are going to perform at competitions in powerlifting.I think that it is better to use rubber-coated wheels, so they do not damage the floor.They are essential in any home gym.Most of them should be a 10-kg.

People often consult me ​​about the purchase of sports equipment.advertised on TV or in catalogs.I advise them to go to an exhibition or in the gym and try everything yourself.Make sure it fits you before you lay out money.The same goes for cardio.

For the home gym exercise equipment are not good with ropes or chains.They often break down, and finding suitable parts can be a real headache.

If there is too little.as usually happens in apartments.you can get stamped.clip.a certain number of disks and a pair of collapsible dumbbells at 10 and 15 kg.This will allow you to perform upgrades on the chest.jerks (if the ceiling is high enough).climbs on his chest and pushes.deadlifts.thrust rods in the slope.deadlifts with straight legs.hack squats.bending forward with a barbell on your shoulders.Front squats.curls.extension of the hands in the slope.French presses, and more.

So, if you do not have the time or you do not want to give big money for a gym, equip your.Call it by its name and, if you will order your T-shirt.

ironman.ru


Strength training at home

Your press


Professional Melvin Anthony – this guy, who, they say, a self-made.He grew up in the poorest slums.teenager in love with bodybuilding and promised Afro-sidekick rappers to become a professional in the cool red "Lexus"…And so it was.Today at the "Olympia" Melvin – habitue.His business card – incredibly high quality press.Think.phenomenon created by millions of repetitions? Certainly not! Program the pump with the press Melvin includes only two exercises.But no!

However, let's get to the point.Traditional crunches Melvin does not.Abdominal workout it starts with lifting the feet in Vis – amazing exercises.which operates on the rectus muscle from top to bottom.All other exercises are selectively loaded either low straight muscle, or its top.Thus, rises in Vis replace at least two variants of twists.Why is this activity generally remains in the shadows? Painfully difficult to do.His hands unclenched before the deadline, well, wind straps on the gymnastic bar not everyone can.They say.that there is a special hinge elbows.but who saw them? Meanwhile.you begin to make regular leg raises.Press your fabulously transformed in a couple of months.Melvin offers a twist on beat knowingly and contrary to all master leg raises.At first is to raise your knees bent, and then to gradually stretch their legs.(Straight – this is the biggest load.) Must begin with a "lite" version and then another, so as not to disturb his master the correct technique.And there are many pitfalls.Here's the first: do not allow the body rocking.And for this we must still hang after each repetition and start a new repetition as the very first.Second, when the legs or knees above do not go, you must submit your pelvis slightly up.This dramatically enhance the impact of exercise!

Well, how to teach myself not to fall apart with the bar? Melvin says.what really can be done purely 03.04 Repeat lifting the feet in the set.no more.If so, then your hands are simply not have time to get tired.The second exercise – twist on an incline bench.This is an additional "kick" on the bottom of the press.The secret is that it is the nature of the poorly innervated.Simply put, there is less nerve and because it is worse and worse declining responds to stress.One exercise m bottom press does not "break through" to another exercise.Melvin chose the trunk rises on an incline bench.Moreover, the slope of the bench should not exceed 45 degrees, otherwise there is a risk of pulling the waist.If the rise of direct body strength is not enough, do twisting.In either case, you must have at least 15-20 "clean" repeats in four sets.

From time to time Melvin adds another set of exercise – the body turns sitting with gymnastic stick.Here we must do 100 reps in one direction and the same in other.Heavy bar from the bar is contraindicated! Otherwise the exercise becomes a struggle against the inertia of the empty.Remember, you need 100 fast "fat burning" repeats.No struggle with weight!

As Melvin coached press

The rise in Vis 4 feet 03.04
Twisting on the bench with a slope down 4 15-20
Turns with a stick 1x 100

Only for Women

Silver medalist at the "Olympia" Jenny Worth is working your abdominal muscles by "circular" method.considering it the most effective for this part of the body.Others work out first one exercise, then the other…Jenny was a set of three exercises and doing everything for everyone Seto, but without a second rest.Results obtained at a press 3 sets.Not enough right? And you try!

Jenny starts to climbs straight legs in Vis.Hang it on the ulnar loops.and straight leg raises extremely high – to touch the crossbar rises.If such a "feat" you still can not afford.Lift your knees bent.but as high as possible – almost to the chin.Jenny performs 21 consecutive repeat.You are unlikely to get much, but it does not matter.Do what will.The main thing that repeats were slow and "clean".You can not swing! One can not "swing" legs!

Having dealt with the rise of the legs, Jenny immediately proceeds to roll on the block."Kneel in front of the upper block.Grasp the ends of the rope handle and pull them to the head.- It clarifies.- From this starting position slowly bend forward – almost to the elbows touch the thighs.Pause briefly and slowly return to starting position.You'll have to experiment a bit to pick up the weight with which you will be able to overcome the 21 repeat ".

The final exercise – leg raises on an incline bench."Grasp the handle over his head.tightly squeeze the straight leg and slowly lift up the right angle to the body.- Jenny says.- You slowly lower them, but do not put on the bench, and hold at a height of 5-10 cm above the surface.From this position, begin second repetition.Start with 21 repeat, and eventually try to bring the number of repetitions to 70.Do not be afraid of the number of.With each new training exercise will seem easier and easier."

This complex should be done twice a week.Well, when you will be easily overcome all the given repetitions for each exercise.move to another scheme – to perform on 2 "circle" for training.In combination with strict diet and regular aerobic training session, the program as soon as possible will make your stomach flat ideally!"Circular" training Jenny Worth

Lifting the legs in Vis 1x 21
Twisting on the block (with a rope handle), 1 x 21
Lifting the feet on an incline bench 1x 21

Follow the exercises without breaks for rest.To increase the load, repeat the same complex is 1-2 times.

Dan Kahn, "Power and Beauty"


Your press