Training methods
Training mid-level athletes After the initial course of training, bodybuilders suited to the average.They already had enough skills, the body stronger and prepared to further stress.Exercising to increase muscle mass.athletes in their system of exercises for each muscle group should pick up on one base and one isolating exercise.The base is executed in four approaches for 6-8 reps, and the isolation of 3-4 approaches for 8-12 reps.If one or another group of muscles well developed.then it is quite enough for one basic exercises.Isolation and can not do.Below we offer two sets of exercises to train mid-level athletes.Exercising three times a week, builders can work on them for 12 weeks.
A system of exercises
A.Deep squats on his shoulders
2.Quadriceps muscle in the wall of the sitting two feet
3.Bench bar, lying wide grip
4.Divorce dumbbells lying
5.Deadlift, relax the knees
6.Giperikstensiya ("good morning")
7.Thrust vertical block to the chest
8.ôÑÇÁÇÁÎÔÅÌÉÉÌÉÇÉÒÉ×ÎÁËÌÏÎÅÏÄÎÏÊÒÕËÏÊ alternately
9.Bench bar, sitting on the heads of a wide grip
10.Mahi dumbbells in hand while sitting
11.Biceps Standing Barbell
12.Dumbbell biceps sitting together on an incline bench
13.Dips on bars
14.Triceps Lying Barbell
15.Shin in the machine stand
16."Donkey"
17.Abdominal muscles: the rise of the body on an inclined board
18.Abdominal muscles: the rise of the legs in Vis-ups
2, the system of exercises
A.Deep squats on his shoulders
2.Biceps femoris lying two feet or lunges with a barbell on your shoulders
3.Bench bar at an angle on an inclined bench
4.Divorce is at an angle to the dumbbell incline bench
5.Deadlift straight legs
6.Giperikstensiya ("Good Morning")
7.Thrust vertical block to the chest wide grip
8.Thrust rod in the slope of both hands
9.Bench Dumbbell standing together
10.Mahi dumbbells in hand while standing
11.Dumbbell biceps alternately sitting
12.Biceps with a barbell on the bench Scott
13.Triceps Barbell standing
14.Triceps while standing in the block
15.Shin in the machine stand
16.Shin in the machine sitting two feet
17.Abdominal muscles: the rise of the body on an inclined board (you can with the weight)
18.Abdominal muscles, "squeeze" or pulling the knees while sitting on a bench
Competitive level of bodybuilding
Having a previous preliminary stage of training.before each dealing with is the question: what to do next? There are two solutions to this issue – continued occupation purely recreational areas or to achieve competitive bodybuilding vertices.No doubt.bulk selects the first path.but there are quite a few.who want to try to find happiness among the "gods of Olympus" – after all, a champion of higher levels may be far from each…Since the.that our main goal – is filling in the gaps of knowledge of truths kulturisticheskih.so this time we do not dwell on the wellness area of bodybuilding..
Competitive level is inseparable from such a thing as a split, T.e.dividing the training into separate parts.Athlete.depending on his physical condition.goals and objectives.can successfully and efficiently navigate all kinds of Split – ranging from four and ending double or even triple split.and in each of them can use a wide variety of modern training principles of bodybuilding.Along with the above.Every bodybuilder should clearly remember.his muscles after a workout should be restored.otherwise progress will not happen.and appeared excessive fatigue often leads to injury.Generally accepted recovery time – 72 hours.At first it may seem.that it makes it impossible frequent training.but actually it is not true – it must rest 72 hours, only the group of muscles.which has been in training load.so.well apart and calculating their split.athlete even at six workouts a week can give your muscles a needed rest.no regard to the latter predsorevnovatelnyh loads.Sure.these muscle groups.as shin.abdominal.forearm require a shorter recovery time and can train more often.than others.
Accounting system of exercises.athletes in the competitive level for a group of muscles is usually made by one base and two isolation exercises.as shown in our system nizhepredlozhennoy.
Exercise system builders a competitive levelMonday – Thursday
| № exercise | approaches | repetition |
| A.Bench Dumbbell standing together | 4 | 8 |
| 2.Thrust to the chin bar | 4 | 10 |
| 3.Divorce expander itself Note: Exercises 1, 2, 3 are executed in trisete |
4 | 14 |
| 4.Biceps with a barbell sitting | 4 | 8 |
| 5.Triceps Lying Barbell | 4 | 8 |
| 6.Biceps with a barbell on the bench A.Scott | 4 | 10 |
| 7.Triceps while standing in the block Note: Exercises 4, 5, 6, 7 are performed in a giant set (approach). |
4 | 12 |
| 8.Forearm with a barbell sitting nahvatom (grip at the top) |
4 | 15 |
| A.Deep squats on the shoulders |
4 | 6 |
| 2.Biceps femoris lying | ||
| two legs | 4 | 10 |
| 3.Quadriceps muscle in machine sitting 4 Note: Exercises 1, 2, 3 are executed in three Sete |
12 | |
| 4.Shin in the machine while sitting with one leg alternately |
5 | 14 |
| 5."Donkey" | 5 | 14 |
| 6.Bench in the leg press machine | 5 | 15 |
| 7.Lunges with a barbell on your shoulders, | ||
| with rocking | 5 | 20 |
| 8.Abdominal muscles: the rise of body on an inclined board (you can with the weight) |
5 | 15 |
| 9.Abdominals: leg lift Lying on a bench Note: Exercises 8 and 9 are executed in the Super Series. |
5 | 15 |
| A.Bench press wide grip |
4 | 8 |
| 2.Divorce dumbbells lying | 4 | 10 |
| 3.Dips on bars (you can with the weight) | 4 | 10 |
| 4.Pullover with a barbell bent hands | 4 | 10 |
| 5.Deadlift bent legs | 4 | 8 |
| 6.Thrust rod in the slope of the two | ||
| hands | 4 | 10 |
| 7.Traction unit to a vertical Breast |
4 | 10 |
| 8.Pulling shoulders with a barbell in the hands of | 4 | 10 |
| 9.Bench bar because of his neck standing up | 4 | 10 |
