A good training program for strength and power. The most effective training for increasing strength
What weight of barbell to increase strength with?
According to the American College of Sports Medicine (ACSM), an intensity of 60-70% of 1RM is needed for resistance training to increase maximal muscle strength in people with low to moderate levels of fitness. Roughly speaking, if your maximum barbell weight with which you can squat once is 100 kg, then the most effective training weight for increasing strength is 60-70 kg.
Scientists confirm: according to the results of a meta-analysis (Rhea et al, 2003) optimal intensity for untrained (less than a year of continuous training) 60% 1RM.
Significant increases or decreases in weights relative to 60% RM should not be used. The effectiveness of training in untrained people decreased at an average training intensity of 80% 1RM.
For people with a high level of fitness, the ACSM recommends an intensity of 80-100% 1RM to increase strength..
Basic work for experienced: 70-80% of PM
The legendary Soviet weightlifter Yuri Vlasov (Zozhnik compiled) talks about the principles of strength training by Soviet weightlifters: “Increasing the load leads to long-lasting (structural and functional) changes that serve as the basis for the progress of strength skills. Of course, strength grows at the same time, but not too quickly. Then increasing the intensity allows you to quickly achieve new results. However, high work intensity in itself does not lead to deep adaptation of the body.”
Should I lift to failure?
We have figured out the weight with which to effectively perform exercises. But is it necessary to do the exercise “to failure”? In most cases, performing repetitions “to failure” is not recommended by experts (including to reduce the risk of injury).
Soviet weightlifters performed the bulk of the work from 1/3 to 2/3 repetitions of the repetition maximum (when working with a range of 70-90% of the 1RM). That is, if they could squat the barbell to failure 3 times, then they performed either 1 or 2 repetitions, but not all 3.
For weights greater than 90% of the reps performed only single repetitions. For weights lighter than 70%, the number of repetitions is usually 1/3 of the maximum possible.
Fitness expert Sergei Strukov cites the following disadvantages of working to “failure”: the technique of performing exercises is inevitably violated, therefore, in those exercises where failure is used, either some “technique reserve” is needed or a situation in which changing the technique will not cause injury.
However, failure is inevitable in some approaches when the load is gradually increased. Performing exercises with a safe technique to failure is periodically included in training to clarify the results of the exercises and, possibly, to stimulate further adaptation in experienced athletes.
Variable load: do not constantly increase the weight
The variability of the load also needs to be increased in parallel with the increase in fitness.
For example, Pavel Tsatsouline, a trainer and author of books on kettlebell training living in the USA.
Previously, the basic scheme among strength athletes was “three weeks of increasing loads with one week of rest,” but back then in the Soviet Union it was practiced only by beginning athletes. Professional Soviet weightlifters did not increase the load every week so that after 3 weeks they would be as exhausted as possible, and then do something completely different in the 4th week. The intensity of the training changed unexpectedly, but not so dramatically.
Professor Arkady Vorobyov found out that unexpected changes in training load have a greater impact than anything else. A classic experiment by a researcher from his group, A. Ermakov, showed that “jumping” loads were 61% more effective than training programs with a planned gradual increase in load.
Targeted and auxiliary exercises
Based on preliminary testing, 1-3 exercises are selected as “target” exercises in which it is necessary to increase strength first. This is mainly squats, deadlifts, presses with free weights.
The rest of the exercises in the training program are auxiliary. They performed at lower intensity, often with more repetitions, rest between approaches is also reduced. Such a design increases the variety of the training stimulus and probably leads to greater net strength gains.
One of the most common mistakes: excessive load intensity in accessory exercises.
There is no need to test your body's strength from training. In targeted exercises, an attempt is made to increase the weight in the sets. no more than once every two weeks. It is considered that the load should be increased if one or two additional repetitions can be performed in the required intensity zone (for example, 8-10 RM) in two workouts in a row.
Auxiliary exercises are performed strictly within the prescribed repetition scheme.
Rest between reps
Strength training manuals suggest that for maximum growthstrength needed long rest intervals (3 minutes)between approaches, and for maximizing muscle growth Between sets it is recommended to rest for about 1 minute.
However, until recently there were no studies proving this point of view. Relatively recently, the famous “fitness scientist” Brad Schonefeld spoke about a study of the dependence of the growth of strength and muscle volume on the amount of rest between approaches.
A group of 21 young men were randomly divided into 2 subgroups: one rested 1 minute between sets, and the other 3 minutes. All other components of the training program remained unchanged. The subjects trained in a standard bodybuilding-oriented style, performing 7 exercises and working all the major muscle groups of the upper and lower body.For each exercise, 3 sets of 8-12 repetitions were performed, while the training itself took place 3 times a week for 8 weeks.
Participants were tested before the study and immediately after completion. The bench press and squats were used as test exercises to determine the growth of strength indicators (indicators were determined based on the growth of 1RM).
When analyzing changes based on the 1RM test, The group that rested longer (3 minutes) had significantly higher increases in maximum strength in both the bench press and squats.
conclusions
Now let’s summarize the above in a short list Recommendations for maximizing muscle strength:
Working weight : for beginners – 60-70% RM, for experienced – main work 70-80% RM, rarely – 80-100% RM.
Number of repetitions : for beginners - you need to finish the exercises 1-2 repetitions BEFORE failure and not do the exercises to failure at all. Experienced athletes also do the main work in training up to 2/3 repetitions to failure, rarely to muscle failure.
Load change : unexpected load changes (within certain limits) give the best effect. You cannot just increase the load all the time; rest and periods of decreasing the load are necessary.
Rest between sets : Research shows that resting 3 minutes between sets is noticeably more effective than resting 1 minute between sets.
Sources: alterbb.com, bodyboss.ru, Brad Schoenfeld: What is the Ideal Rest Interval for Muscle Growth? Implications from Our Recent Study.
Strength is necessary for a person to achieve and realize his goals. If you are strong, you gain muscle mass faster, burn excess fat, run longer - your endurance increases.
To develop strength you should use exercises that are performed cyclically. They can consist of push-ups, cross-steps. and increase as you achieve results from the exercises, as soon as your physical condition allows you to cope with heavy loads. Previously, an article was reviewed on the issue of common mistakes of beginners in fitness.
If individual muscle groups are not sufficiently developed, special attention should be paid to their training, but the overall load should be reduced.
Muscular strength is one of the conditions for the development of such quality as power, because in combination with speed, increasing strength through training increases power. The greatest success in combat can be achieved by simultaneously developing high speed, strength and endurance.
Strength exercises with weights on and muscles should be performed using equipment weighing half the weight of the trainee plus 5 kilograms, for the legs - 75% of body weight plus 5 kilograms.
The volume of the muscle increases in this case, if the muscle is forced to regularly exercise strength over a long period of time (several months or more), that is, to carry out force work.
The strength of a muscle is its ability to overcome external resistance. Any external weight or the weight of your own body or its individual parts can serve as resistance.
A classic example of strength is lifting the maximum possible for a given organism.(or its individual muscle groups) cargo This type of muscle strength is called maximum strength.
The ability of a muscle to perform forceful work for a more or less long time (repeated lifting of weights) is called strength endurance.
Exercises associated with the manifestation of maximum strength cause an increase in the thickness of the contractile elements of the muscle cell.
Contractive elements- these are special formations that are present only in muscle cells and determine its ability to decrease in size (contract).
Increasing the thickness of the contractile elements slightly increases the volume of the muscle. Therefore, lifting maximum weights significantly increases maximum muscle strength, but does not significantly increase muscle volume.
Exercises related to the manifestation of strength endurance (repeatedly lifting moderately heavy loads) cause increasing the thickness of the muscle cell by increasing the volume of its internal contents: reserves of nutrients, water, and other elements. Such exercises also increase the number of blood vessels in the muscle, which also affects its volume.
The volume of contractile elements practically does not change during this type of activity. Therefore, an increase in strength endurance may not be accompanied by an increase in maximum strength, although it is accompanied by an increase in muscle volume.
Accordingly, in order to achieve an increase in muscle volume both by increasing the volume of contractile elements and by increasing the volume of the internal contents of the muscle cell, the performed power load must be intermediate in nature between the manifestation of maximum strength and the manifestation of strength endurance.
A set of exercises to increase strength
Lie face down on a torso extension bench, secure the heels by sliding them under the supports. Place your arms across your chest or behind your head and bend forward and down as much as possible. Feel the muscles in your lower back stretch.
Straighten up from this position so that the head is slightly higher than the buttocks.
Do not lift your torso too high, otherwise you will work the hip flexors rather than the erector spinae muscles.
Stand facing the bar between the racks of the power rack. Stand so that the bar moves onto your muscles.
Grab the bar with an overhand grip slightly wider than shoulder-width apart and stand straight up.
Initial position: Step back a little with the barbell. Place your feet shoulder-width apart and point your toes slightly to the sides. The back and legs are straight. The weight of the barbell is completely equally distributed on both legs.
Take a deep breath and hold your breath, go down smoothly. The knees bend and move forward slightly, the buttocks move back and down, and the body leans forward, up to 45° relative to the vertical.
Don't slouch
Keep your heels off the floor and your gaze directed forward.
Once your thighs are parallel to the floor, still holding your breath, tighten your thigh muscles and lift yourself up to the starting position.
Start exhaling after you overcome the most difficult part of the climb. Continue exhaling until you return to the starting position.
The barbell row to the chin can be performed both with free weight and in the Smith machine, where the trajectory of movement is already set by two parallel guides and we can only perform the barbell row to the chest, or the barbell row to the chin. So:
Your feet should be placed approximately shoulder width apart. We take the barbell with a narrow grip, with our palms facing us. Let's start the exercise. The elbows should be pulled up, and the barbell, respectively, either to the chin or to the chest, depending on which muscles you want to pump more.
Bent-overs with a barbell on the shoulders (or, as they also say, GOOD MORNING) “blow out” powerful “pillars” on both sides of the spine, lift the buttocks, separate them from the hamstrings, give these muscles distinct convex shapes, separating the muscle bundles among themselves and adding “striations” to them.
Feet shoulder width apart. Take the barbell with a wide grip, place it on your trapezius and straighten up.
Initial position: the torso is straightened, the back is slightly arched in the lower back, the chest and shoulders are straightened, the lower back muscles are tense, and the legs are slightly bent at the knees. Take a deep breath and, holding your breath, gently lean forward while simultaneously moving your pelvis back. Please note: the torso tilts due to flexion of the hip joint, not the lumbar spine!
Once your torso is parallel to the floor, return to the starting position. As you lift your torso, simultaneously pull your pelvis forward. Exhale only when you have overcome the most difficult part of the climb. Maintain a slight arch in your lower back throughout the entire movement.
Lying leg curls use the lower back as well as the calf muscle. This is an isolation exercise to develop the shape and definition of the back of the thigh. Lying leg curls thicken the lower back of the thigh, working equally on both the inside and outside of this area of muscle, which visually lengthens and widens the thigh when viewed from behind. This exercise also allows you to achieve a clear separation between the biceps femoris, semitendinosus and semimembranosus muscles (definition) and show their relief (separation).
Technique:
Position yourself on a leg curl bench with your knees slightly over the edge and the bolsters resting on the back of your ankles. Grab the handles (they are usually located under the headboard on the sides of the bench) or the side edges of the bench. Inhale and, holding your breath, bend your knees and pull the rollers upward towards you.
Having reached the top point of the exercise (shins perpendicular to the floor or the rollers almost touching the thighs), stop for a couple of seconds and tighten the hamstrings even more. Exhaling, gently straighten to the starting position and immediately begin the next repetition. Flex and straighten at a moderate pace, without jerking.
- Keep it simple. It is not at all necessary to calculate the seconds for raising and lowering the weight. Do it at your own pace, not forgetting about a second pause at the extreme point. The correctness of the chosen pace can be judged by the increase in loads.
- Keep records. Write down all your exercises with weight, number of repetitions and sets. Strive to improve your maximum performance.
- At five. A set of 5 reps is probably the best option for balancing strength training and muscle growth. when performing basic exercises.
- Do not overdo it. It is optimal to include one main exercise in your workout, two auxiliary exercises, and then train a specific muscle group. With a large number of exercises, you will do some of them half-heartedly.
- Hill Runner. To increase the effectiveness of cardio training change the gym to rough terrain with hills and hills.
- Right. The key to success is the correct execution of basic exercises, and not only them. It is for this reason that fitness clubs include an introductory consultation in the subscription, and there is always an instructor on duty in the gym.
The need to develop strength is directly related to the effectiveness of exercises to develop muscle mass and the ability to lift heavier weights.
For training programs to be effective, you need to know the basic principles of increasing strength and the most popular types of training.
What exercises develop strength?
In sports, it is customary to distinguish several types of strength. The most commonly used concepts are maximum strength and strength endurance. Maximum strength refers to the muscle's ability to lift the heaviest weight. Strength endurance is closely related to training aimed at working out the relief and involves applying maximum effort for a certain time.
Strength training is always aimed at increasing strength indicators when performing one movement, that is, a person strives to lift more weight in one approach. The rule of bodybuilding is that working two muscles is always better than working one. As you know, all muscle fibers are divided into slow and fast. The former are trained with volumetric exercises, during which mass growth occurs, and the latter are used when performing strength programs. Training all muscles will always be more effective than training only one type of muscle fiber.
There are a number of techniques for developing strength and mass, which are usually called basic.
Some of them require special sports equipment, such as a barbell, parallel bars, or a sports machine. A number of exercises are performed only using the load of your own body.
The basic ones include:
- squat;
- bench press;
- performing deadlifts;
- push-ups using parallel bars.
For effective growth of muscle tissue mass and their load, it is recommended to focus on the correct execution of exercises.
Basic exercises: basic rules
Barbell squats involve almost all muscle groups, so they are effective for training to develop strength endurance and muscle mass. During the exercise, it is recommended to wear a safety belt and not neglect the help of a partner. It is worth following the rules:
- keep your back straight;
- when distributing weight, make sure that the load is not directed to the spine;
- maintain a deep landing level; it is considered optimal to achieve a position just below the level at which the angle of inclination of the leg is 90 C 0;
- avoid bending forward, otherwise the load goes to the back;
- place the bar in the place of the trapezoid;
- sitting down more slowly than standing up.
The bent over deadlift works well on the back, hips, buttocks, and abs. With proper use of sports equipment, weight and endurance increase, with the main load falling on the legs and spine. The grip position may differ depending on the training goal. If you perform a deadlift with your palms facing down, your shoulder muscles work. When the palms are positioned in the opposite direction, the muscles of the arms are used.
The press can be performed in a prone position, while the strength training program is aimed at developing the chest muscles. When pressing, you should not allow your wrists to twist, as such actions can lead to injury. The military press allows you to work the shoulder muscle area. When performing exercises, it is worth using the help of a partner, who can provide backup in case of danger.
A strength training program always involves performing a set of basic exercises and lifting heavy weights.
What is important to know?
To increase strength and endurance, load is very important. For the effectiveness of a strength training program, an individual maximum is initially determined for each basic exercise using a bar. This load is equal to the maximum weight that a person can push or lift.
To determine the maximum, you must use the help of a coach or partner. After determining the maximum load, the strength training program should be aimed at increasing this value.
In strength training, the number of approaches is calculated based on basic exercises. This value is a guideline for drawing up a strength training program. To develop maximum strength and endurance, the training program in most cases consists of 5 sets and 5 repetitions with a load of 85%, the so-called 5x5 scheme.
For example, with a calculated maximum of 100 kg, the total weight of the bar should be 85% of the maximum, that is, in this case, 85 kg. If the goal is to increase muscle mass, then the recommended value is 75-80% of this value, and if necessary, increase strength and endurance from 85 to 100%.
Effectiveness directly depends on the frequency and correctness of exercises.
Training should be regular, and the optimal number of sessions is three times a week visiting the gym with a break of 1 day.
The effectiveness of the training program can be assessed after 1 month by re-determining the maximum.
Strength program for beginners
Any training program for strength and mass must begin with a warm-up. At the same time, those muscles that are most involved during the exercise are warmed up most thoroughly:
- wrist;
- shoulder joints;
- elbows.
Experienced athletes often call the preliminary warm-up “walk-through.” Its essence is to consistently increase the weight with each subsequent repetition. Even if you can do 2 or 3 reps, when warming up you only do one and then add weight. The approach with an empty bar of 15 repetitions warms up the muscles well. For each basic exercise, it is recommended to perform a gradual load on the barbell, which is carried out until the 5x5 moment at 85%.
Let's look at an example of a program to increase strength lasting 1 month. In the first month, a set of basic exercises is recommended to be performed 2 times a week. The optimal rest time between classes is considered to be 48 hours. All approaches are done according to the 5x5 pattern.
First approach:
- squat;
- bench press;
- bent over barbell row.
All exercises are done according to the 5x5 pattern.
Second approach:
- deadlift;
- military press;
- pulling exercises
All exercises are performed according to the 5x5 pattern.
Third approach:
- push-ups using parallel bars according to the 5x8 pattern;
- performing chin pulls 5×8;
- exercise with back extension on the machine according to the 5x15 pattern;
- performing a plank to load the abdominal and torso muscles 5 times for 45 seconds;
- exercise with loading the shoulder muscles on a block according to the 3x scheme
After a month, it is worth assessing the effectiveness of the classes and, if necessary, adjusting the program.
Strength program: advanced level
This weight and strength training program is suitable for people with good physical fitness. Classes are designed taking into account three times a week visiting the gym.
The first day aims to work the legs and chest muscles. The following exercises are performed
- 90% squats with a barbell in the amount of 7 approaches according to the 5x5x5x4x3x2x1 pattern;
- 70% bench press completion according to the 5x5 pattern;
- pullover pattern 3
The second workout aims to work the shoulder muscles, back muscles and triceps. The following complex is performed:
- close grip bench press - 5×8;
- military press - 4x8;
- Bent-over barbell row – 4×8;
- shrugs - 3×20;
The goal of the third day's workout is to work the muscles of the back and chest. The following complex is performed:
- 55% barbell squats - 5x5;
- 90% bench press - a strength training program of 5 sets using a 5x5x4x3x2 circuit;
- 90% deadlift 5
The training program aimed at developing strength and endurance is designed for 30 sessions over 12 weeks. Between each visit to the gym, you are supposed to rest for recovery for 1 day, but if necessary, the break can be 2 days.
To achieve the desired result, it is enough to adhere to a program of performing a set of basic exercises aimed at developing strength skills. The main thing to achieve your goal can be considered self-confidence, correct execution of basic exercises and frequency of training.
The bench press is one of the most popular exercises in the gym among men as it plays a huge role in shaping the muscles of the upper body. At the same time, some people have difficulty squeezing small weights, while others easily break their own records from session to session. How to increase your bench press, how to develop strength and make progress? We’ll talk about this today and look at several training programs.
Description of the exercise and diagram
The barbell press is a compound exercise, which means it works more than one muscle group (some believe it only targets chest development) and uses multiple joints. Basic exercises also give a good impetus to muscle growth and, of course, to increase the strength of the athlete, helping to develop in other directions.
The load goes primarily to the following muscles:
- pectoral - pectoralis major and minor;
- anterior and middle delta bundles;
- biceps;
- triceps.
Stabilizers are the abdominal muscles, especially the serratus, and the back muscles. Your legs also help you maintain balance, which is why it is important to place them firmly on the floor, not on a bench.
In addition, the shoulder and elbow joints are involved in the movement.
And if we change the exercise technique, the position of the hands, we can shift the emphasis between the muscles. So, if you want to engage the upper chest, then you need to press on an incline bench. If you need to better work your triceps, you should take the barbell with a narrow grip.
Pre-workout: how to prepare muscles for heavy weights?
You should not approach any strength exercise unprepared. Initially, you need to do a good warm-up - a general one, which will prepare the body for sports. After this, you should perform 1-2 sets of push-ups with different grips or pull-ups. Your body will warm up well enough that you can minimize the risk of injury.
It’s not worth doing a full-fledged workout from other basic exercises, otherwise you’ll spend too much energy and there won’t be any left for strength training. Your task is to prepare the muscles and, more importantly, the joints as well as possible, since the load on them is very high.
It makes no sense to perform isolated exercises, such as crossovers, flyes with dumbbells, or any variations for biceps or triceps. We leave these exercises for later in order to “finish off” the muscles after the basic exercises.
Before using heavy weights on the press, you need to perform several approaches:
- 1-2 warm-up exercises - an empty bar or with a light weight that you can easily perform for 20 repetitions;
- 1-2 set-ups - the weight is more than the warm-up, but not yet heavy for you, here we perform about 10-12 repetitions.
After this, you can begin working weight, with which you need to do 3 to 5 sets of 6–8 repetitions each. You can also try to do one approach with maximum weight at a time, that is, try to squeeze out something that has not worked before or has not been tried, but always with a spotter.
Barbell press technique
Let's talk about how to perform this exercise correctly and safely.
You need a bench with a rack and barbell, as well as a lumbar belt and gloves. It is unacceptable to perform strength exercises with heavy weights without a belt! They are usually available in the gym, but it is better to choose according to your parameters and feelings. A belt is definitely worth purchasing if you plan to keep your back healthy.
Make sure your shoes are comfortable and do not slip on the surface. But the gender itself should not be conducive to this. If your foot slips during an exercise, you may lose your balance.
On large scales, a spotter must be present, as you may be pinned down by the barbell..
So, let's look at the options for the technology itself.
You can do the exercise:
But please note that benching heavy weights in a negative incline can be very dangerous! And this is absolutely unacceptable if you already have problems with intracranial pressure, the cardiovascular system, headaches, dizziness or other ailments.
We lie down on the bench so that the bar of the barbell is directly in front of our eyes.
The shoulder blades, shoulders, and buttocks are pressed tightly to the surface of the bench; a natural deflection is maintained in the lower back, but there is no need to bend specifically.
We place our feet on the sides of the bench, firmly on the entire foot.
We take the barbell with a direct grip, that is, the palms are directed towards the legs.
Hand placement can be:
We firmly grasp the bar and, with an exhalation, remove the bar from the racks. It is necessary to bring it to chest level with straight arms.
Inhaling, we lower the barbell, bending our elbows, almost until it touches the body. We fix the lower point and, as we exhale, press upward with force.
If you press with a narrow grip, then your elbows should not diverge, as with a medium and wide arm position, they should go along the body. And you need to lower the barbell to the bottom of your chest.
Strength Program Plan
First you need to know your limit - you need to calculate the repeated maximum. In sports, this is understood as the maximum weight that an athlete can lift, press, and so on a certain number of times. There are many formulas for calculation. Athletes try to determine the best option.
You can use one of the formulas below.
1RM (RM from English repetition maximum)
r - number of repetitions
w - projectile weight
Odds values for men:
- a=-216.0475144
- b=16.2606339
- c=-0.002388645
- d=-0.00113732
- e=7.01863E-06
- f=-1.291E-08
Odds values for women:
- a=594.31747775582
- b=-27.23842536447
- c=0.82112226871
- d=-0.00930733913
- e=0.00004731582
- f=-0.00000009054
Let's take the simplest formula from the table - the very first one.
Let's say you can bench press 80kg for 5 reps. The repeated maximum will be approximately 93 kg.
Knowing this figure, you can build a workout. It needs to be done 2 times a week. Less often - little, more often - the body will not have time to recover so quickly.
The first version of strength training
- Bench press with a medium grip on a horizontal bench - 1 warm-up (10-20% of RM), 1 lead-up (up to 40% of RM), 3-4 working (60% of RM). We strive to perform energetically, with explosive force.
- Press with a medium grip on an incline bench using the same formula - 1 warm-up, 1 lead-up, 3-4 working.
- Push-ups from the floor with a medium grip - we finish off the muscles, we strive to perform them at an explosive pace. If you can do it, plyometric push-ups work well. We do 5-10 repetitions for 3-5 approaches.
- Bent-over dumbbell rows - 1 warm-up, 3–4 working reps, 5–7 reps each.
- Bench press with a medium grip on a horizontal bench - 1 warm-up, 1 lead-up, 1 set of 40% of the maximal max for 6-8 reps, 1 set - 50% for 5 reps, then one set of 70%, 80%, 90%, 100 % in each we perform 1 squeeze. After that we try to set a new record. Let’s say it was 80, we make an attempt to squeeze out 80.5 or 81 kg. It would be enough. If it doesn't work out, we'll try next week. In this workout, unlike last time, we try to squeeze and lower the barbell slowly.
- Hammer for biceps while standing - 2 warm-up, 3 working 6-8 times.
- Arnold standing press - 1 warm-up, 3-4 working reps, 5-8 reps.
Second training option
- Bench press on a horizontal bench with a narrow grip - 2 warm-up (up to 15% of RM), 1 lead-up (up to 35%), 3-5 working (50-60%) for 5-7 repetitions. We work at an explosive pace.
- Incline dips - 2 sets with your own weight, 2 sets with weights for 5-7 reps and 2 again with your own weight.
- French bench press with a barbell - 2 warm-up, 1 lead-up, 4 working reps of 7–10 reps.
- Bench press on a horizontal bench with a narrow grip - 1 warm-up, 1 lead-up, 1 working - 40% from 6 to 8 repetitions, 1 working - 50%, 5-6 times and one approach at 70%, 80%, 90%, 100 % in every 1 squeeze. We are trying to squeeze out a new weight - plus 0.5–1 kg. We squeeze and lower the bar deliberately slowly.
- Bench press standing behind your head - 1 warm-up, 3 working reps for 5–8 reps.
- Barbell row to the chin - 1 warm-up, 1 lead-up, 3–4 working reps of 6–8 reps.
Training on a similar principle can be built for other muscle groups and, accordingly, with a different set of exercises, for example, squats or deadlifts.
Video: How to increase strength in the bench press. 3 month program
Why is there no progress?
It's important to understand what can go wrong if you can't add weight to the barbell.
The first reason is rebound
A rebound is an impulsive jerk that reduces the load on the muscles, taking most of the load away from them. You seem to push the barbell with your whole body, producing automatic movements. This means that something is going wrong, in which case you may not be able to increase your strength because you are cheating.
Why might this happen?
- You took on too much weight that you haven't reached yet.
- You lost control of movement in some phase of the exercise.
- You lower the bar too quickly, which allows you to impulsively push it up.
- You are not involved and are moving inertia.
- There are lagging muscles that do not stretch.
The second reason is a strong arch in the back
You can see this quite often in the gym. Powerlifters use the bridge as a way to cheat a little in competition. The rules state that the shoulder blades and buttocks should lie on the bench, but nothing is said about the lower back, since natural arching is normal. And taking into account the fact that athletes have well-pumped and hypertrophied muscles, pressing the lower back is not always convenient.
Particularly flexible athletes use this loophole, since it is easier to squeeze in a backbend. But this is a competition where winning is important. And if you want to improve your performance, then this should be avoided. In addition, the back is in a vulnerable position and there is a risk of injury.
Risks when working with heavy weights
Everything needs to be done slowly, following the technique, resorting to the help of belayers, using equipment that will protect you. But even this cannot guarantee 100% safety.
As a result of an error or accident, you can:
- pull, tear tendons;
- get an intervertebral hernia;
- injure the spine (but this is a rare case).
Muscles strengthen quickly, tendons and bones do not have time, so in pursuit of quick results you need to understand what this can lead to.
If you build your training program wisely and don’t overestimate your strength, you will be able to achieve good results and set your own records without getting injured. In the first few months of training, you shouldn’t think about it at all; you need to work on your technique, train and strengthen your muscles, and adapt to a new lifestyle. And only after three months can you introduce strength training with basic exercises.
> Don't be upset when you see the rules here too. You remember: a competent attitude means faster progress. Let's look at an example of a training program with classes 3 days a week: Bench press (8 sets): 10; 8; 4; 2; 2; 4; 10; 10 Bent-over barbell row (6 sets): 15; 10; 8; 6; 10; 15 Ab crunches (three sets to failure) Deadlift (8 sets): 10; 8; 4; 2; 2; 4; 10; 10 Standing biceps curl (6 sets): 15; 10; 8; 6; 10; 15 Military press (4 sets): 15; 10; 8; 10 Barbell squats (8 sets): 10; 10; 5; 3; 3; 5; 10; 15 Seated calf raises (4 sets): 15; 10; 10; 20 Pull-ups on the bar (three sets to failure) Particularly attentive readers are now most likely indignant and preparing to write angry reviews, because above it was said no more than five repetitions in one approach. Wait a little, everything will become clear now. The main exercise of the training day comes first in the program. You are still full of strength and can do it with full dedication. Pay attention to the third, fourth, fifth and sixth approaches - these will be your working approaches. The first two are warm-up exercises; working with large weights without warming up will be a suicidal decision for your muscles and joints. The final two sets are necessary to pump as much blood as possible through your muscles (pump). There will be more repetitions during squats. This is due to the peculiarity of the leg muscles; they need to be kept under load a little more. The second exercise in the training schedule is necessary for the coordinated development of the entire muscle corset. Muscles should not only be large and strong, they should also look aesthetically beautiful on the body. Lagging muscle groups are always noticeable. For example: undeveloped leg muscles are a common and common sin of gym lovers. The final exercise is a kind of cool-down, and on the third day, pull-ups on the horizontal bar also stretch the spine after heavy loads. A great solution would be to stretch at the end of each training day. For beginners, this program is very suitable, and if you alternate it with this training program, then you will be provided with a stable increase in mass and strength for the next two to three years. Each athlete will then need to adjust each training course to suit their individual characteristics and potential. Often athletes need to improve their strength in a specific exercise. And here the question arises: how to train correctly without damaging other muscle groups? Do you all know that there are three main pillars in strength training? These three pillars are: The bench press is a favorite exercise among athletes. The most common question you hear is “How much do you bench?” Therefore, many try to focus on the bench press in their training; unfortunately, a small number of fans of iron sports achieve success. Take note of the following program for developing strength in the bench press: First training day: Second training day: Third training day: This program contains only working sets, remember to do two warm-up sets before performing heavy exercises. This does not apply to abdominal exercises and pull-ups on the horizontal bar. A difficult and unloved exercise by many. If you deadlift, your body and central nervous system are under a lot of stress. The main thing here is to give the body a good rest between workouts. You should not do exercises to develop strength in the deadlift more than once a week. Set aside a separate day for your training program, and break the remaining muscle groups into two training days. Deadlift training day: The percentage of weight is taken from your one-time maximum. Be careful when performing these exercises. Pay special attention to technique. Use safety belts. You want a healthy and strong muscle corset, and not back problems, right? Squats, like the bench press, should be trained 2 times a week. The only difference is that one day you perform strength approaches, and the other to develop muscle mass. First training day: Second training day: Third training day: Here, also, do not forget to warm up before heavy sets. It is surprising that as strength in the squat increases, strength in other exercises also increases. Your legs are your foundation, don’t forget about it. Many athletes prefer to combine training programs for strength and mass, strength and endurance. But it should be noted that for better efficiency it is better to train in periods. And when combining a training program for strength and endurance, you need to be extremely careful; with this type of training, your heart receives exorbitant loads. Strength training is very important, big muscles just have to be strong. Now you have learned how to improve your strength qualities. It will also be useful for you to know about. And now I propose to find out about filming a film about Thor. This is very impressive progress. If you don’t have time or are scared to go to the gym, then you can train your arm strength with the help. Also check out this video. Shown here are the 4 best strength and mass exercises for the straight person. That's all, I say goodbye, subscribe to blog updates and share interesting articles with your friends on social networks. As the Jedi said in the movie Star Wars: May the force be with you. We are waiting for your questions in the comments.Strength training three days a week
First training day:
Second training day:
Third training day:
Training to develop strength in various exercises
