For how much I was able to pump up?

Hi, what I tell you today, no new information to many.   However, since our ranks regularly come new people, this theme does not lose its relevance.    After all, every person before you start to do something first plans and measures   costs that he would have to apply for it.   Including the most important resource person - time.   That is why today I wanted to give as much as possible honest answer to this question.

 

Unfortunately, most athletes and coaches can not plan the stages of muscle growth, because not imagine their existence.   Now I will try to explain to you   how to plan your muscle growth and, consequently, how much you can pump them.

Newcomers are always asking: how much I pumped?   The only question first raises a smile. After a couple of years, these issues cause only irritation of any coach.   Do you know why? Therefore, it is a philosophical question that can not be answered without knowing thoroughly individual.

After all, people are very different genetic potential, financial capabilities and even motivation. I'm not talking about the level of knowledge, which is often the deciding factor: someone engaged idiocy from year to year, and someone correct workouts.    Often you can hear something in the style: the first year in the gym, you can add 3-5 kg.   Whom is this? What is mass? What kind of training?    It's all subjective as hell.   I, for example, not even added pounds in the first year of their studies, because the training is not correct. And the other guy with good genetics added 8 kg.     And the third with a good genetics, motivation and true knowledge added 15 kg.   Do you realize how huge number of factors will affect your growth?

Moreover, if you want to achieve the most rapid growth of your muscles, you need to not just know these factors, but also consider them when planning your growth. Because the successful planning reduces the time and resources to achieve the maximum.    A successful planning, this is   ability to set achievable goals. That is such   purpose   that you can achieve with all of those factors (genetics, nutrition, knowledge) that you have.  

You can schedule the arm 50 cm ... and break off.   If you now hand 37 cm and no way to feed quality, even 38 cm would be difficult achievement.   And see that the "50 Plan" is not reached, you frustrated and throw a "hopeless case."   Everything takes place in the same way as any other business.   The only difference is that bodybuilding is much more difficult   and requires more attention than any business.  

Never place a complex goal! Always put achievable goals!

37 you see the hand? Do you want to see 50?    So give yourself attainable   the problem in the next 5 months - to increase up to 38 cm hand.    Then set the task to increase   to 39 ... Well, there already coveted 40-kw is not far off.   Gradualism and reality tasks will always encourage you to new higher achievement.    And when your hand is 49 cm, and will stand in front of 50, you just burst out laughing:   I went through the most difficult 11 cm ... and here   I stayed   the only one. Fear me, I'm on my way!

 All right. Let's still try to "obyat immense" and then at least give some tentative time benchmarks to achieve the desired size.   We take absolutely the average person.   Let this be a man (man). 178 cm, and 70 lbs.   Not skinny and not fat.   With average economic opportunities. In other words, he can afford to eat enough animal protein (dairy products, eggs, meat, fish), but he did not have enough money to buy a specialized sports nutrition.   The situation is completely natural in our country.     This guy has a serious desire (motivation) for training,   and does not consider himself the most intelligent (ie, ready to perform the useful advice that I give him).   How did he plan your progress and how much time will it take?

The progress of any human being built in four   Stage:

1. Stage. Preparing the body for hypertrophy.   (2-4 months)
2. Stage. Hypertrophy (2 years)
3. Stage. Hyperplasia (+ 1-2 years)
4. Stage. System adaptation.

Stage prepare the body for future growth, the shortest time (lasts a couple of months), but plays a crucial role in the future growth.

Training with weights is very severe stress for all systems of the body. When this stress begins to repeat regularly, the body begins to rebuild all of their systems in such a way to spend less energy and suffer less from such stress.

The first thing that starts to change our body, it is a system of energy supply.   Muscle contractions require large amounts of energy, so the body begins to learn to store and release large amounts of it than it was before.   Increases glycogen and ATP in the muscle. It speeds up the enzymes affecting the energy exchange processes.

Parallel muscles learn to work more efficiently, ie spend less energy to perform new exercises.   This is achieved by a more coherent work of muscles (motor units) under the influence of the central nervous system.   More friendly than twitch muscle fibers, the less energy you need to do the work.   In practice, this is reflected in a sharp increase in strength.    The man on the first lesson stings 50 kg barbell and a month later easily shakes 60-70 kg.   Not because his muscles were larger, but because they have learned to work more efficiently. Yes, you probably have noticed yourself that when you start a new exercise to do, the result is not the same as a month or two of his regular practice. Muscles are learning!   

That is why the first few months to work with small weights, but very technical.   At this time we are not talking about the growth of muscles. The idea is to teach them to work properly.    The beginner should carefully follow the technique, trying to make it perfect in the main basic exercises.   After all, if he learns to feel and to reduce their muscles correctly, its further progress will first quickly, and secondly, in the right direction. Muscles will work as they should and will only apply gradual load for their growth.

Furthermore, in the first few months providing improved transport nutrients muscle (blood, oxygen, proteins, energy, etc.) due to the proliferation of the capillary network.

Bone ligaments also adapt to the new load.   Thickens, increasing muscle strength potential.   This is another reason in favor of lighter weights. Give your body time to get used to the new stress.

After a couple of months of the organism to adapt to a new regular stress in the gym.   Muscles become more by improving blood flow and due to the accumulation of energy reserves.   BUT, it's not muscle growth (myofibrils), this growth "sopravozhdayuschih" systems.   However, the muscles become more visually. In addition, as I said, a dramatic leap growth forces. Man can add strength and 10-20% of 2-4 kg body weight for these two months. Its appearance is definitely changing for the better.    However, after a couple of months, the growth of power and the "masses" of the brakes. Why?   And because it had never been! Was the growth of the efficiency of the muscles and the growth of "accompanying" muscle systems.    But muscle growth ... it is already happening during the second phase of ...

The second stage -   STAGE muscle hypertrophy begins in a few months (2-4 months) after the start of training in the gym.   This phase starts   after all body systems are prepared for such growth.   Until after the 1st stage, the second will not. As long as you have not set up your power supply and properly, there will be no significant muscle hypertrophy.   While the body can be improved (to adapt to the training) is a cheaper way (growth of energy and neuro muscular bonds) it will not use more "expensive" ways (muscle cell growth), because it is not profitable.

The essence of this stage in the maximum "blow-up" of existing muscle fibers (muscle cells).   This step is not so long as he thinks most athletes. People for some reason think that we need many, many years to maximize their muscle buildup.   This is not so.   Muscle cell is inflated to its maximum size for 2 years !!! In other words, in order to realize the maximum potential of growth (hypertrophy) of the existing muscle fibers enough for 2 years.

In numbers, it looks like this: the first couple of months newcomer raises his weight from 70 kg to 72-74 kg. And for the next two years, he can actually reach the limit of the increase of the existing muscle fibers, which will result in a raise of 10-15 kg for the first year   + 5.10 kg for the second year.    On average beginner with an average build, if not "click beak" and does everything for Science,   can really lift your weight from 70 to 90 kg for a couple of years.   This is not a competitive form with 5% fat, of course.   This "dirty mass" with easy Zhirkov.

How could grow further if the muscle fibers increased to its maximum and no longer increase in its size? If you do not grow existing muscle cells, it is necessary to create new muscle cells that do not yet have a "foundation for growth" in the volume.

So we come to the third stage of muscle hyperplasia.   The essence of this stage is that we are using a special high-volume training with weights reach the lightweight division of the muscle fibers.    The newly formed fibers can grow and provide an additional volume of our muscles.

If you're up to this point have reached their "ceiling" hypertrophy, go to high volume training have the opportunity to significantly increase the size of their muscles through the formation of new muscle cells.   In numbers, this is expressed in extra 5-10 pounds of muscle for 1-2 years.   Ie our beginner, if you do everything right has a chance to increase your weight from 70 kg to 95-100 kg. 

By the way, most bodybuilders intuitively combine   2nd and 3rd stage in a long-term 3-4 year phase of the maximum recruitment of muscle mass.   This has a lot of sense, because when you train in parallel and hypertrophy and hyperplasia, they help each other, and therefore   Your progress is much faster.

Now remember, the absolute ceiling system of the organism in terms of muscle growth can be achieved   3-4 years. Further progress will stop.   How to renew?   It is necessary to raise the body's system capabilities in order to serve it allowed more muscle.

This last, the fourth stage I call the stages of systems of adaptation. The essence of it is that you develop all the other systems of the body, which limit the growth of your muscles.   You "expand and strengthening the foundation" in order to increase the building height.   Working on energy, heart, blood,   nerve, tendon and other systems, so that they become more powerful and allow you to build more muscle.

This is what allows you to build on this huge muscles, but few people can understand and use. That is why very few people have the present huge muscles.

This step has no deadlines.   The man who came to his understanding - a true professional.   He can "reinforcing its foundation" as much as he needs, building more and bigger muscles.   A man decides to stop him when and what to pay more   attention in its development.  

Conclusion: if your goal is big muscles, it is best to stick to a certain plan.   First, spend 2-4 months to prepare the body and muscles for future growth, then 3-5 years to train for hypertrophy and hyperplasia of reaching genetic ceiling.   Then you need much more attention to the rest of the body's systems, and the use of periodization   varied workout.    Reach 90 kg for a couple of years very easily.   I know a lot of guys who have increased their weight from 70 kg to 100 kg for 2-5 years without pharmacology !!!   The main thing is to have a desire to learn and move forward meaningfully.

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Muscle training

Muscle training.

A long time ago, when I first started bodybuilding for me was a challenge to choose appropriate exercises for the muscles. There were a lot of advisors and very few practitioners. However, nothing changes under the sun. As Einstein said: "infinitely only universe and human stupidity. But what about the first I'm not sure "))))) Yes, in the 90s like manual with the best muscle training I would be great useful.

I hope you will appreciate the systematic approach to the provision of materials. All muscle exercises are organized by major groups. This is an exercise for the legs, back, chest (large muscle groups), and the best exercises for the deltas (shoulder), neck press, hand (biceps and triceps), as well as the calf.

Particular attention is a major muscle groups.

Pay special attention to the exercises for the muscles of the legs and back, as well as the pectoralis major muscle. These groups provide a truly strong and developed body. All the best exercise anyway can be divided into two groups: Pulling and pushing exercises.

The first group of the best exercises for the muscles - a Drawing is when you bring yourself to the projectile or projectile (pull-ups, and horizontal thrust vertiklnye, deadlift) With a stretch here can also be attributed to the bending of arms and legs because a shell stretches to the body.

The second group of the best exercises for the muscles - push (Baby presses, triceps, delta)

So ....

 

Strength Training Muscle

Strength training muscles - this is bodybuilding or bodybuilding, as it is called in the bourgeois manners now. Any resistance training (whether bar, dumbbells or own weight) - there is strength training muscle because you develop the power characteristics of the body.

Exercises for the muscles can be divided into different categories and on different grounds. Most often, muscle training is divided according to the following criteria.

Muscle training

 

 

By muscle group

Exercises for the legs

Uprzhneniya for a spin

Uprazheny for pectoral muscles

Exercises for arms (biceps and triceps)

Exercises to practice Delta (shoulder)

Along the vector

Pulling exercises for the muscles

Pushed muscle exercises

By the number of joints involved in the exercise

ODNOSUSTAVNYE or isolated

Polyarticular or base

Basic or Mnogosutavnye exercise more complex and executed with more weight because they involve multiple joints. Example: squats with a barbell. Powered knee and hip joint. (This is a basic exercise). If we do leg extensions sitting on the bench, it will be insulating or odnosustavnoe exercise because the extension occurs only in the knee joint.

It is clear that when odnosustavnyh exercises work the minimum number of muscles, unlike many joint exercises. It is therefore easier to do isolation exercises, but also weight + strength such exercises give substantially less than the base.

 

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Block simulators: Yes and No

MYTH: Blocks - it is isolated exercise, and the bar - it is basic exercises.

This is not so. Because differentiation occurs depending on the number of joints. If the motion is in one joint, it IZALIROVANNOE exercise. And if two or more basic exercise it. By the way so often isolated exercises are called ODNOSUSTAVNYMI and basic - polyarticular.

So, it is clear that e st weight exercises on units in which is activated once a lot of joints (the same mode or pull in the simulator). Therefore, do exercises on the block, does not mean always doing insulation. Moreover there are a lot of exercises with barbells and dumbbells, which is only one joint (eg French press or barbell biceps Wake up). It turns out with dumbbells and barbell not always - the basic tools.

CONCLUSION: BLOCKS suitable for basic exercises

MYTH: The blocks do not raise a lot of, and make only the form.

Around a lot of different errors. Including misconceptions about the shape of the muscles. The fact that the shape of the muscles - is laid genetically. Ie it is independent of the exercise. It depends on your parents. If you have a genetically "high peak" biceps like Arnold, then get to do the same luxury as his biceps. If not, how would you have not done carefully concentrated ups for biceps, nothing happens.

CONCLUSION: The exercise does not change the shape of the muscles, but only their size

Where did the belief that work on the block - this is the work on the shape and relief, and work with a barbell on the weight of the work? I suspect it is a delusion born in connection with the observations before the competition for skilled athletes. It's no secret that during the "drying" is used a diet that forces reduces the maximum weight and switch to safer forms of exercise because it does not have enough strength and energy for basic operation.

By and large, during drying the athlete is no question muscle gain at all. The question is the preservation of what is already there. In such circumstances, the use of heavy basic exercises for gaining lean muscle is not justified. And what makes an athlete? He moves to safer forms of exercise - uses blocks.

BUT he does it not because the block "dried" or "form" muscles. He does it because BLOCKS making it easier and safer traditional exercises. This is especially true in a limited supply of energy when the correct technique in heavy basic exercises are simply not enough. Rod can wobble. Joints worse grease from the limited consumption. Risk of injury increases. It is logical that this person is trying to reduce the risk of moving to a less dangerous form of exercise when required by the "hungry" body.

Watching it all from the outside, people do traditional error: putting the cart before the horse. Confuse cause and effect. Athletes using blocks because it's dried, not dried due to the blocks.

CONCLUSION: Block is dried (dry only drawback calories)

All right. The question arises: if the blocks are less dangerous thing, then how?

There are two things fundamentally affecting the safety of the exercise:

• The motion vector of the projectile
• Muscle work STABILIZERS

Muscle regulators - are small muscles that "stabilize" our hands in the right direction during the exercise. Imagine bench press. Your motion vector (direction) - up from the chest. Most of the work is performed thoracic, triceps and front delts. And why at the highest point, with straightened arms, rod does not fall on the hip or leans his head? Indeed, in these areas, the core muscles do not hold it. That's right! Because of muscle STABILIZERS!

• So THAN projectile motion vector more freedom, the exercise is more dangerous!
• The more you work the muscles stabilizers TEM exercise more dangerous!

The thing is that the rod can "go there" (filled up), if the forces stabilizing muscles are not enough. This can often occur for two reasons:

• weakened body (diet, illness, etc.) or
• not supplied equipment (it happens to all newcomers)

The essence of all units: constant vector projectile motion when you turn off the stabilizer MUSCLES!

Whichever unit you use, there is always a "constant vector" movement. Rod or moves to stop (as in Smith) or consistency direction is achieved by ropes or linkage (as in Humvees).

All this is doing exercises on the blocks is much safer than any exercises with free weights.

WHY Block is used to dial MUSCLES

Well, firstly, it is not. Use. And how. There are a number of exercises on the blocks that make all the professionals. Such as vertical or horizontal thrust block. In the phase of mass recruitment of doing everything, because it is more convenient to manipulate block allows weight. Instead of that to catch up with the clumsy technique, a person uses a perfect technique and widest load carrying lighter analogue on the block - the top link.

A link arm (Humvees)? They do the same for almost all Profikom weight. In general, there is a very noticeable trend. The more experienced athlete, the more and more he uses a block of work even in the phase of mass recruitment.

Because when you get to the leg press for half a ton, and rods for 200 kg, you will realize that to continue to grow in weight basic exercises becomes very dangerous for your bones and joints.

In such conditions, it becomes logical to use an increasing number of exercise less hazardous to the blocks. This is well understood by professionals.

In addition, for many years of training they have learned so effectively reduce their muscles, they can train them even carrying suitcases out of the room. So for these blocks in times much more effective than any newcomer.

CONCLUSION: block Suitable for weight gain, but not all

Effectively to gain muscle mass using the block can only be one person who has learned how to make it more simple way using basic exercises. If a beginner sets itself to a set of muscle mass using the blocks, then it will not work.

Why for most blocks do not fit?

Because most of the muscles needed! A blocks less raise muscle than free weights. Ok Why worse? This has been proved by many generations of successful bodybuilders. The more novice "sinks" into blocks, the less chance that he will be great. 100% output set empirically.

I think the case in the muscles and stabilizers as neuromuscular connections. The more help, the less work, the less the result. People will never learn to swim, if he constantly will help support. After the block, in fact, this "support" facilitates the exercise. Because any unit removes the need for the work of a number of muscles (the stabilizers). What else is half woes. Much worse is that with such a lightweight work orders from the central nervous system are much lighter character. Accordingly, the response of muscle strength and muscle contraction is less than the heavier exercises with free weights.

It turns out that the man has not learned to walk, and already wants to fly, watching the pictures in magazines. If you have not developed an effective nerve muscle connection years of training with free weights, the blocks will not help you grow muscles.

Yes, they will make the exercise more secure by its relief. Yes, many blocks to help you better feel the working muscles than Rod. BUT blocks for facilitating grown worse weight than free weights.

BLOCKS are different

Which then blocks closer to the free weights, and which is further. Some embodiments exercises unit as close to the free weights (e.g. vertical thrust block), and which is very far removed from them (e.g. butterfly), and therefore will not increase the weight.

Exemplary efficiency of the unit downward

• Leg press, Hack
• The upper and lower links (cables and Hummers)
• Presses in the gym and "Smitty"
• flexion and extension of the legs (isolated, but work and for beginners)

Then we're isolated exercises on the blocks that for a set of mass makes sense to do only experienced athletes

• information direct hand (butterfly, etc.)
• triceps extensions
• Flexing biceps

As you can see, the basic exercises (bench presses and traction) are acceptable at work on a lot of beginners. Moreover, if the presses, I have been in doubt, traction - it's definitely a good decision, because in all simulators for traction always work more than one joint.

But when we start talking about isolated exercises on the blocks, then there is need to clearly recall that for a set of muscle mass for beginners it's not working!

That's why there are so negative in the shower, when you see the next new "dryscha" took the block frame for half an hour. You just know that he is engaged in masturbation. The result will not be other than wasting time. Any experienced athlete outraged when such drysch wasting people's time to empty without giving exercise to do to him to whom it is really necessary. All you regularly see such "super champions" in his room.

Angles and LOAD

The unit - this is one way the load application to your muscles. That's all. It is not necessary to idealize. As well as do not need to consider it useless thing. Everything has its time and place. The block has many advantages over free weights, in addition to security.

In this regard, of particular interest CORNER load application. In block simulator it can fundamentally different from free weights. After all, free weight obeys force of Earth's gravity, obedient to her, he pulls straight down. And the unit is different. He reports to the arm or a rope with a roller. Ie vector (angle of load application) can be anything. And it's great facilitates isolation needed muscle.

For example, two variants of the same movement - low thrust. It can be done using ROD rod in the slope (attraction pulls straight down), or by GORIZONATLNOY ROD in the simulator (rope pulls horizontally). It seems that the load has one goal. But in the first case, you have to strain your legs, lower back and a lot of muscle stabilizers. You find it difficult to think about back at this time. But in the second case, you sit: the load on the legs and there are no minimum load on the extensors. You are very convenient to cut what you need, thinking back during movement.

By the way, a well-known T-neck, this is essentially the same simulator !!! Ie this is a classic simulator lever type. But how comfortable do pull it instead thrust rod in the slope.

Or yet another example. At this time, the isolated exercise. Curls for biceps. In block frame, you can bend the hand pulling a rope upper roller. Ie flexing biceps occurs from the top down. Unique load angle, possible only in the simulator, because it is not subject to a vertical force of gravity.

 As you can see, the blocks provide a much greater variety of load vectors than free weights. But given the fact that they are "worse" involve muscle stabilizers, can be recommended to use the blocks after heavy basic exercises with free weights.

Ie experienced athletes can do the first couple of exercises with free weights, and after muscle fatigue leads to a block. It is important to understand that progress can load and need to track in these first exercises with barbells and dumbbells. A subsequent "deep depletion" of muscles can be done already on the block. BUT, again, this is not for beginners!

RECOMMENDATIONS

All right. Let's try to summarize as a summary and understand who and when you can or can not do the exercises on the blocks.

• Big boy drying could and should include units in training. This will help avoid injury and to work in different corners.
• Big boy on the masses can be because they have learned to effectively reduce their muscles and blocks will work for them. This is especially true of blocks in polyarticular exercises (rods and zhimah)
• Little boys are interested in weight, NOT accented on the blocks (exception - traction, flexion-extension), because they have not yet developed the muscular sense to do so.
• Little boy and girl is not interested in the mass (fitness or exercise), you can do the exercises on the block, because it is safer for health
• In any case, to begin training in most cases you need with a heavy free weights, and only then move on to the "light" POWER in order to "drain the deep" muscle.
• 90% of people who read this, work on the block REQUIRED! Well, with the remaining 10%, it's all somehow already know yourself!

 

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Principle "Pyramid" for muscle growth

Shakes a variety of different options and ways to change the power load during training at the gym. You can do this load is very light due to small scales and amount of work. Or you can make it incredibly difficult by increasing the severity and intensity. And it can be done not only with the help of weights, size (count of approaches) and intensity (rest between sets) but also through numerous training principles. Some of which directly influence the complexity of the load, and some indirect - through assistance in this case is not easy. Today I want to talk to you about one of these "helpers" who called the principle of a "pyramid". You will learn why this technique helps you grow muscle and strength. And as for their correct use it.

Pyramid Principle - it increase or decrease in the weight of the projectile each subsequent approach while reducing or increasing the number of repetitions.

Why increase WHY REDUCE?

  Consistent increase in operating weight from approach to approach gives us a warm up your muscles and mind, preparing the muscles to work hard in the latter approach. In this vein, the principle works as an indirect assistant. But if you'll lose weight on the approach to the approach, it gives us the opportunity to further deplete the muscles, injure and achieve greater growth in the recovery phase. In other words, you can immediately see two possible uses of the pyramid:

• At the beginning of - warm-up and training of the muscles
• At the end of - exhaustion and muscle injuries

 All true. In the first case, the failure - a rare visitor. At this point you are only willing to work hard in the following approaches. But in the second case, the failure - the working time, because the muscles are depleted marginal work, and you do not stop.

Accordingly PYRAMID is of several types, depending on the load changes:

• DIRECT PYRAMID + = Weight growing Replays fall
• Truncated pyramid P. = Direct + load without changes
• CONTACT PYRAMID + = Weight falls Replays grow

• COMPLETE PYRAMID + = DIRECT CONTACT ie first work you increase the weight in the exercise, and then, when tired, continue to work through its reduction.

• FULL truncated pyramid = DIRECT CONTACT + + truncation ie this version of the complete pyramid in which several approaches in the middle of the work is done with the same weight and reps. At the beginning of the weight increases, then it is not changed, then it falls.

I must say that in its pure form FULL truncated pyramid will not work because our muscles are tired. If you're after a warm-up (straight pyramid) take the maximum load (weight), it is unlikely that you will not make a long rest should be approached with the same weight or the same number of repetitions (you need for a truncated pyramid). If you work, then it means that either did not work was the most severe in the previous approach or rest too much (not typical for bodybuilding because it reduces the intensity required for muscle growth).

 All true. In the first case, the failure - a rare visitor. At this point you are only willing to work hard in the following approaches. But in the second case, the failure - the working time, because the muscles are depleted marginal work, and you do not stop.

Accordingly PYRAMID is of several types, depending on the load changes:

• DIRECT PYRAMID + = Weight growing Replays fall
• Truncated pyramid P. = Direct + load without changes
• CONTACT PYRAMID + = Weight falls Replays grow

• COMPLETE PYRAMID + = DIRECT CONTACT ie first work you increase the weight in the exercise, and then, when tired, continue to work through its reduction.

• FULL truncated pyramid = DIRECT CONTACT + + truncation ie this version of the complete pyramid in which several approaches in the middle of the work is done with the same weight and reps. At the beginning of the weight increases, then it is not changed, then it falls.

I must say that in its pure form FULL truncated pyramid will not work because our muscles are tired. If you're after a warm-up (straight pyramid) take the maximum load (weight), it is unlikely that you will not make a long rest should be approached with the same weight or the same number of repetitions (you need for a truncated pyramid). If you work, then it means that either did not work was the most severe in the previous approach or rest too much (not typical for bodybuilding because it reduces the intensity required for muscle growth).

Truncated pyramid

During power operation occurs resynthesis of energy through anaerobic glycolysis. This reaction is not possible without the formation of lactic acid that burns your muscles the more, the longer approach (the more repetitions). One of the features of acidification of muscles during training is that lactic acid reduces the ability of muscles to use ATP. That's why the less you rest between sets, the more you fall force in each succeeding. That's why lifters rest for a long time between sets. That's why the classic truncated pyramid is unlikely to succeed with bodybuilding training with short rest between sets.

Take our example zhimom rods lying. Ideally, a truncated pyramid for it should look like this:

• 60 X 12 repetitions kg (40% from 1 PM)
• 80 X 10 repetitions kg (55% from 1 PM)
• 8 X 100 kg of repetitions (70 1% from PM)
• 110 kg x 7 repetitions (75% from 1 PM)
• 120 kg x 6 repetitions (80% from 1 PM)
• 120 kg x 6 repetitions (80% from 1 PM)
• 120 kg x 6 repetitions (80% from 1 PM)

5th, 6th, 7th approach UNCHANGED: we work with the same weight in the same reps. Anyone who has experience training agree that in practice it is unlikely to succeed. Most likely the number of repetitions in the last two approaches will drop to 5 or even up to 3-4.

In practice, experienced athletes usually follow a certain "corridor repetitions" when entering the last 2-4 business approach. I personally, for example, using 6-8 reps. So if I happen consistently reducing repetitions 8-7-6 in their last three approaches with the same weight, then I'm not sorry, and I will say that this is also a truncated pyramid.

CONTACT PYRAMID

Losing weight of the projectile in each subsequent approach - it's one of my favorite versions of the pyramid. The basic version is recommended to reduce weight + Increase the number of repetitions. Personally, I do not always scrupulously adhere to such a concept. For me, the inverse pyramid - is primarily a reduction of the burden that is most logical to do with the weights on the bar. In other words, when I'm tired, I reduce the weight on the bar, but not always increase the number of repetitions in order to remain in a working range of repetitions. In the original, it is assumed that you are doing a warm-up (2-3 sets with light weights). After that, put on post its maximum weight and do the most difficult approach to failure. The following approaches you reduce weight and increase the number of repetitions because it is gradual muscle fatigue. Take for example our option with zhimom rod (at 1 PM = 150 kg). Reverse pyramid will look like this:

• warm-up approach
• warm-up approach
• warm-up approach
• 120 kg x 6 repetitions (80% from 1 PM)
• 110 kg x 7 repetitions (75% from 1 PM)
• 8 X 100 kg of repetitions (70 1% from PM)
• 80 X 10 repetitions kg (55% from 1 PM)
• 60 X 12 repetitions kg (40% from 1 PM)

There are different options. Quite possibly you force will remain better than those shown in this example. Then you will be able to reduce the STEP (the difference between the working weights). This is just an example, not a dogma. Meaning - to gradually reduce the burden to continue to deplete your muscles.

In my opinion CONTACT PYRAMID very important in bodybuilding because it promotes muscle growth more than FORCE. In this regard, for kachatsya it works even better than straight pyramid. Why?

The fact that different from BODYBUILDING LIFTING primarily by the fact that we train than force, and muscle RABOTSPOSOBNOST (deplete muscle)! Ie We need not so much strength as its ability to demonstrate an approach for the approach. In this regard, the inverse pyramid gives us more than a straight line. After all, we continue to ship ALREADY EXHAUSTED (not fresh in direct pyramid) MUSCLE! This is, in my opinion gives you more for muscle growth because it contributes to better adapt to long-term power load.

In bodybuilding, there are similar on the back PYRAMID reception, which is called drop weight (DROP-sets). Its essence is the same: lower operating weight in order to continue to work tired muscles. The only difference is that when the drop weight rest between sets is absent or minimal. While the reverse PYRAMID rest between sets is present. But the essence, as you see, is very similar. Both methods allow a deeper exhaust trained muscles.

 COMPLETE PYRAMID

Finally we come to my most favorite. You may have noticed in the examples of the reverse PYRAMID presence of warm-up approaches, from which we can not escape (cold muscle - the muscle is weak). Arose Do you have thoughts on this?

I immediately arose a simple idea: if we are in any case have to do 2-3 warm-up approach, Then why not make them more EFFEKTIVNYMII through direct PYRAMID before running back? In such hands, it turns out to gather all the advantages of both types of pyramids and workouts in one place. Actually I often do. Returning to the bench press, it would look like this:

• 60 X 12 repetitions kg (40% from 1 PM)
• 80 X 10 repetitions kg (55% from 1 PM)
• 8 X 100 kg of repetitions (70 1% from PM)
• 110 kg x 7 repetitions (75% from 1 PM)
• 120 kg x 6 repetitions (80% from 1 PM)
• 110 kg x 7 repetitions (75% from 1 PM)
• 8 X 100 kg of repetitions (70 1% from PM)
• 80 X 10 repetitions kg (55% from 1 PM)
• 60 X 12 repetitions kg (40% from 1 PM)

Here is an example of a truncated pyramid FULL:

• 60 X 12 repetitions kg (40% from 1 PM)
• 80 X 10 repetitions kg (55% from 1 PM)
• 8 X 100 kg of repetitions (70 1% from PM)
• 110 kg x 7 repetitions (75% from 1 PM)
• 120 kg x 6 repetitions (80% from 1 PM)
• 120 kg x 7 repetitions (80% from 1 PM)
• 120 kg x 6 repetitions (80% from 1 PM)
• 8 X 100 kg of repetitions (70 1% from PM)
• 80 X 10 repetitions kg (55% from 1 PM)
• 60 X 12 repetitions kg (40% from 1 PM)

Full pyramid gives us the advantages of direct and inverse pyramid with one hand. On the other hand greatly increases the number of sets performed in the exercise.

WHAT TO PYRAMID

  I would not advise beginners to use reverse or full pyramid. Why? Contact pyramid needs a very good workout, which suffers from the Cubs. In this regard, it is wiser to warm up in a straight pyramid (it also generates the correct technique). A full pyramid will require a lot of energy and reducing the body's resources, which are not for beginners (can be overtraining).

The lower the fitness of (novice) better work right pyramid. The more experience and muscle adaptation to the load (experienced and trained), the better it will work CONTACT pyramid.

 

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Ideal starting point for BODYBUILDING

These recommendations provide the ability to consistently prepare the body for the most rapid growth in the future. This is the case when it is better to lose a day, but then an hour to fly. People in gyms suffer "empty burning the time and effort." They think that they train their muscles, while in fact they only train their vanity. Did you know that Dorian Yates (multiple world champion in the professional bodybuilding) for two years preparing for a workout! Ie He studied the technique, studied how to train and studied the correct mode before you begin by training on muscle mass. That's according to the consistent and planned approach. Not surprisingly, the Yates showed no conceivable rate of progress. National champion of the country he was in the first competitions and the champion among professionals in a couple of years.
Should look like a preparatory exercise plan for a beginner?
Because we train with very light weights (even for untrained muscles), this gives us the opportunity to train their parts and more. It's obvious the laws of conservation of energy. Therefore, we are in a day go to the gym and do one and the same set of basic exercises:
Plan for Men (Mon, Wed, Fri)

• Squats with a barbell on your shoulders (5 sets x 12-25 reps)
• Vertical thrust block (5 X 12-15 approaches repetitions)
• Thrust rod in the slope (5 sets x 12-15 reps)
• Bench press on an incline bench (5 sets x 12-15 reps)
• Bench press with barbell chest standing (5 sets of 12-15 reps X)
• Thrust rod to the chin standing (5 sets x 12-15 reps)
• twisting lying (3-5 sets of 12-15 reps X)

Plan for Women (Mon, Wed, Fri)

• Twisting lying (5 sets of 12-25 reps X)
• Squats with a wide stance (buttocks) (5 sets x 12-25 repeat.)
• Dead Rod (hamstring) (5 sets of 12-15 reps X)
• Lunges with a barbell (buttocks) (3-4 sets of 12-15 reps X)
• Rod horizontal block sitting (5 sets x 12-15 reps)
• bench press on an incline bench (5 sets x 12-15 reps)

 

 

 WHAT IS REASONABLE wasting time If you take this plan ready for service, then you do not have to keep too much information in my head. When a person has to control too many things at once, it reduces its effectiveness.
You just come to the gym. Take an empty barbell neck and start to plan to do one approach over another. One exercise after another. And so at least three times a week (the load is very light and does not injure the muscles, so it is possible to "tame muscles" almost every day).
The only thing you use FREE CONSCIOUS power of your brain during exercise - is:

• APPLIANCES (try to scrupulously comply with all the nuances of the faithful exercise because it helps to learn what you need to shrink, and because it will protect you from injury in the future).
• "Thinking about muscle contraction" (representing the correct muscle is reduced, try to reduce it further with the help of a mental command, pick such angles and voltage at which it is best to feel the correct muscle. Your task is not to lighten the load lift more weight. You do not powerlifter ! Your task is to complicate the "life" of a particular muscle).

Moreover, these two things will need to monitor only the first time. APPLIANCES (desired angles of the joints and the position vector of the load) will form you already somewhere in 2-4 weeks. Then you will not have to think of technology SPECIFICALLY because the brain will do it on autopilot! About the same as when you brush your teeth or while operating a machine (you do not like thinking of attaching feet on the pedals ... skill has developed and automated).

 

 

 In short, your brain is completely free for only one thing you should try to make a conscious every workout - it is "to think about the muscle contraction" (further reduce its conscious mental orders during each repetition). How long do I need to adhere to such a plan?

• I recommend at least 1 month. In fact, the longer the better. 3 months optimally.
• A month later, a "mental work" in the gym, you can slowly begin to bid up home weight on the bar. They are still very LEGIE for you, but you will gradually begin to increase them.
• Only after 3-4 months you should come to their workers weights for 10-15 reps.

What does this mean? Let's say you can now reap 60 kg barbell lying. BUT we are in a phase of "preparing the body for exercise" so you press on each training session (three times per week) is very easy for you all to 20 kg (empty vulture).
A month later, these exercises you will gradually add weight at the rate of 5 kg each week. Ie after two months you will come to its initial results of 60 kg. But the effectiveness of such a regime is different. She's just a space! Your muscles completely take the entire load in the exercise. Their efficiency is very high and therefore the growth is very fast and in the right places.
Next (3-4 months), you will gradually continue to increase the weight at the same rate (5 kg in 1-2 weeks) and lo and behold ... !!! .. Here you reap 65 ... that's 70 kg .. . And this despite the fact that you feel "is not the limit." You deliberately "chilling speed" in order to keep up the longer growth dynamics. But this is another story which we will speak in the relevant chapter of this book.


Parting words

I know that most people do not understand what I said in this chapter. Most will be as before spending useless their time and energy in hopes to pump large muscles. BUT, I also know that some of my readers percentage of idiots is much less than in the rest of the population. And it is reasonable for these people, these recommendations will be FANTASTIC effective!
You just can not imagine how fast a person begins to progress if initially prepare the ground for themselves it! Once again I appeal to the most conscious people: It is better to lose a day, but then an hour to fly! How to save the day, but then crawl over the years!

 

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The contest "Mr. Olympia" (pukanisty review by Denchik)

There are many bodybuilding federations in the framework of the tournament. But the most famous and rich - is International Federation of Bodybuilding, IFBB which was organized by the Canadian Jewish Joe and Ben Weider. Joe for a long time trying to build muscle, but then I realized that his genetics gives him an advantage in a completely different field. Where you need to work more muscles and not your head. Threw the bad and start selling. I know very few Jews with good muscles. But I know a lot of Jews with good condition. When Joe realized this, I began, just like me and Jura, baryzhit techniques for pumping muscles. Well, that process was needed better populizatsiya and promotion to the masses. To do this, and was created a federation. And then the contest "Mr. Olympia"

The first "Olympia" on September 18, 1965 in New York. I must say that this competition is rightly considered the most famous among professional bodybuilders. In fact, "Olympia" - a world championship among professionals. Steeper than the winner of this tournament there is nothing in the world of bodybuilding.

Mr. Olympia held once a year. International competition is considered, therefore not all tournaments held in the United States historically. For example my last "Olympia" Arnold won in Australia. Nevertheless, the tournament is still an American, because the organizers and venue are traditionally in the United States. The last fifteen years the tournament has always held in the US Las Vegas. Which is considered the entertainment and gaming mecca of the United States. It was there that concentrated the largest casinos, hotels and entertainment. Apparently, the tournament organizers have decided that this is a good place to "Olympia". On the other hand, maybe they just like to lower the money in the casino. As if there was not, but in our time the tournament was held in Las Vegas.

WINNERS

Despite the fact that the tournament is 50 years, we have a total of 13 champions. If you're handy with math, then realized that this is only possible due to repetition of the title. That is, many champions won the title every year - many times. For example, Lee Haney and Coleman won the title 8-NIL time !!! Apparently black brothers wanted to get ahead of the white icon of bodybuilding named Arnold, who at one time was able 7-NIL time to take the statuette.

In general, this is not surprising because the bodybuilding - a beauty contest and not a sporting event. There is no struggle in seconds, kilograms, centimeters. Estimated appearance as a beauty contest. Good or bad - is another question. For us it is important that the beauty contest EVALUATION OF SUBJECTIVE! Someone like thicker and who is on the thinner. Someone appreciates relief more than volumes. Who does not like big feet, and someone does not like the black color of the skin. Do you understand? Evaluation takes place on the inner conviction of judges, and cockroaches in my head at each of them migrate on their own, sometimes very confusing routes. In such circumstances, one of the most important evaluation criteria, for which you can cling to is - again! In other words if the judge knows that the athlete was already a champion once, it adds to the appeal and the chance of getting the statue again. That's worth two identical Man. Only one of them has already been Mr. Olympia, and the other is not. This will give you the title? If there will be no politics involved, it is likely that someone who has already won once. 

It turns out that the champions at Olympus rarely change. Usually if one person comes, the repetitions occur year after year, until he decided to blame.

So, here are our winners:

1965-1966 Larry Scott

1967-1969 Sergio Oliva

1970-1975, 1980 Arnold Schwarzenegger

1976, 1981 Franco Columbu

1977-1979 Frank Zane

1982 Chris Dickerson

1983 Samir Bannout

1984-1991 Lee Haney

1992-1997 Dorian Yates

1998-2005 Coleman

2006.7, 9, 10 Jay Cutler

2008 Dexter Jackson

2011-2015 Phil Heath

The steepest in this list are Haney, Coleman and Arnold with Yatsom. Fun distribution given that the first two black and white second. I think that the organizers of politically motivated attempt to alternate colored athletes to please the public.

It began during the Arnold. At the end of the 60s in a tournament dominated by dark butcher Sergio Oliva. Outstanding athlete in size at the time. Just an alien. But ... black alien. I must say that at that time there were bars on the color of their skin, where it was impossible to go black. There is such a buzzword SEGREGATION (policy of forced separation of populations on the basis of cosmic rays). In the United States in those years it is still committed atrocities. Down to individual toilets in office buildings for black and white. Look wonderful movie "Men of Honor" to submit about what it represents states in those days. It is obvious that the majority of Americans are not paying very impressed that a sport dominated by a black athlete. And though about it until now is not to say, but everyone understands that the white in the states more solvent than black. It is certainly possible to pretend that it is not. But it will hurt your business if it is associated with bodybuilding. Joe and Ben Weider understood this very well. They understood that the sale of equipment, supplies and magazines will go easier if bodybuilding is the flagship Superman white rather than black. This is one reason why so suddenly risen star Arnold Schwarzenegger. Which was not so much healthier when compared with Sergio as white. Net, so to speak, with the Nordic Aryan profile. Policy has helped the old man Arnie first to ascend the throne.

After Arnie won the title 6 times, and having brains, I realized that it's time to pass the buck, he was replaced by Franco Columbu. Which was with him, like Sancho Panza at Don Kee Hoth. In the glory Arnold Colombo was able to win the title next year after Arnie ejected.

Retain the title of Franco failed. In my opinion, he was not too interested in bodybuilding as a banner. After his three years in a row rules Frank Zane, muscular shape which is very controversial. Suffice it to say that the modern champion of "physics model" looks much more interesting than Zane. Frank was always very dry and proportional. At the same time he was very ... very little muscle even by the standards of modern classical bodbildinga.

It was a bold decision of the organizers of the competition - to make Frank champion. It is quite possible if the further it went, the modern bodybuilding would be more aesthetic and less exaggerated than it is now. But, as they say did not come ... One Austrian guy with repolarization ruined everything ...

Yes. It was Arnold. That whether in jest, whether on the dispute, after five years of filming a movie decided to repeat the title. In 1980, he was able to do it in Australia. Piquancy is that its shape to put it mildly worse than the three finalists. And so the room booed judges and Schwarzenegger. Arnold had to flee the scene. But he got the title. Yes, otherwise it could not be because in a beauty contest winner is the one who has more subjective influence on judges. Arnold knew personally all the judges and was at that time an icon of bodybuilding. Therefore could not be otherwise.

By the way it was after the tournament Mike Mentzer brothers resentment Vader and stopped competing. In addition, he began to openly criticize the federation, Joe and all the modern bodybuilding (WIT came up with the same training).

What do you think, who became Mr. Olympia for the next year? History repeated itself again. Franco Columbu again after Arnold took the title. Funny, is not it?

After that, there were two little-known athlete now. Chris Dickerson, and Samir Bannout. The first born in the US, the second in Lebanon (Beirut). By the way, Chris was 43 years old at the time. This is for those who asked me about the age of bodybuilding. Both athletes could not linger long champions.

After that, since 1984, goes back star Lee Haney. This is a black athlete in addition to surprisingly harmonious physique showed good social skills. Maybe that's why he was able to stay so long. It was just not large and dry. He was interesting as a person and friendly. The era of political correctness is gaining momentum and therefore black champion no one confused. It is at this athlete grew our champions of the basement rocking. His program was repeated. It equaled. And, for the sake of truth, I must say that Lee Haney was the last champion, which I liked. He was athletic. But in moderation. Then it all changed ...

Then came Dorian Yates and since 1992 has taken Olympus. In 1991, he did not work quite a bit. And in 1992, Haney wisely decided to shift so as not to lose the title. With 90 years in bobibildinge beginning to use insulin and growth hormone. That is why these years with a breakout occurs in the development of muscle mass in athletes. On average, new + 10-20 kg. In the days of Lee Haney were champions with a weight of 90-100 kg. With less than 100 Yates era no one falls. Usually it is about 110-120 kg. Space! Anabolic space!

Yates rules 6 years and then dumped to start their own line of sports nutrition. He was replaced by Ronnie Coleman. Unique athlete on genetics. In addition to amazing proportions, he was able to bring his carcass to a new level of muscle mass. I liked it very much in the 90 years. Then it was something similar to what Lee Haney and even a little better. But in 2000 everything changed. Ronnie for victories had monstrously razozhrat its carcass. As for me, it was disgusting. But paying audience. A viewer would like to see something frikovoe. Something huge ...

Modern history you already know. After Ronnie 4-D twice defeated Jay Cutler and then he was replaced by Phil Heath.

The funny thing is that if you look at the longest champions we see an alternation WHITE - BLACK

Larry Scott (White) - Sergio Oliva (Black)

Arnold Schwarzenegger (White) - Lee Haney (Black)

Dorian Yates (White) - Ronnie Coleman (Black)

Jay Cutler (White) - Phil Heath (Black)

I do not think that the organizers of this done. But apparently this is one of the political factors that must be considered. Maybe that's why all the adorable watermelon lover and could not move Phil Heath last time? If so, then the next Vang Mr. Olympia dozhen be white. How about Dennis Wolf? If it is less speak Russian, it has all the chances.

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