The choice of exercises.

The amount of work.

The more time you spend in the gym, the more "dispersed" your efforts and energy. The shorter training, the more concentrated your actions. Think about it. If you set too many exercises, and each web based - repetition, you'll think only about how to bring the train to the end.

No one can be a long time to work fully. The frequency of training, as well as the number of exercises and setov selected for each fan individually. Later we'll talk about it more. The main rule: less is better, so much the better. This applies to the number of exercises and setov, and the frequency of visits to the gym.

The choice of exercises.

Since working with the full impact can only be a short time and because the ability of muscles to recovery from the fans is not so great, the work must be very limited. It is necessary to fully concentrate on the main and most difficult exercises. This will allow you to achieve their maximum "benefit" in terms of growth and strength of muscles. Thus, the main thing - to select some basic exercises or their variants.

Not necessarily always adhere to the same set of exercises.

So, amateur serednyachku must choose curtsey rather than razgibaniya feet; zhimy lying down or push-ups on the bars, rather than cultivating lying or CROSSOVERS; Become cravings, rather than hyperextension; zhimy over your head, not rises through the hand and so on. The most productive exercise, which is straining "you more (when you use the correct technique!). The more you" vymatyvaetes, the faster will grow your muscles. It should be noted that the exercises designed to develop specific muscles (isolation exercises) also very tiresome and they do not call "comfortable". But this is fatigue, so to speak, local, but from squatting, becoming traction zhima lying down, push-ups at bars and the like "complex" exercise, you will simply fall down. That is what you need. Fans have much less capacity to recover than the genetically gifted professionals, especially if they used steroids. It is therefore important for us because it is simple, basic exercises. We need to derive maximum benefit from the very small number of exercises. Ideally, this principle will give us the whole complex of one-three drills. hohochut Let the professionals, but with a reduced set of guarantee will give you maximum growth rate of muscle mass. But even the reduced complexes please perform an fanatically.

See how train weightlifting. They are almost completely neglected subsidiary exercises. They just squeeze bar two or three ways, and do so more frequently than once a week or two, but their muscle mass increases in front! Of course, the overall balance of muscle is far from perfect, but the appearance is not particularly estetichen (by the standards of professional bodibildera), but is this the case? The point is that such an approach actually plant mass and strength, and traditional systems of the body-builder 8-10 exercises - None. Moreover, weightlifting is even "rules" of growth forces. For example, newcomers to the flight of the first year must surely reap in the chest while standing 100 kg. Au, "stabilizer", which of you can boast the same after 12 months of training? Incidentally, although you will not be confused build-heavyweight weightlifter. Their colleague, weighing up to eighty kilograms seem more whipped and "discharge". God forbid mere amateurs look the same and raise the same weight!

Here we come to one of the most important differences between the typical amateur and genetically gifted and sitting on steroids body-builder. Professionals can simultaneously build muscle mass and to "finish" his muscles. Fans may only build "a lot" and that if they work hard over the years. It was only when they are inflated "mass" can be taken as a subtle form of grinding and relief.

A genetically typical and not taking anabolikov bodibilderov limited and reserve forces, and the ability of muscles to recovery - in all this, they may not be equal to the professionals. It can not be helped! Any professional will easily comply with a set of exercises that I cite in the eighth chapter, a typical body-builder finds it very difficult. To conquer this relatively low peak, it will require many years of dedicated work. For professionals much fewer problems with "pumped" than to "finish" the muscles and the formation of "relief" muscle needed to win the competition. They have a rare opportunity to engage pritselno "detail", to which most of us as to the Moon. For fans of "inflated" to decent size - a huge challenge that thinking about "shlifovke" muscle it is to anything. This will only obstacle on the road to the main goal. Even having mastered the full set of exercises given by me in the eighth chapter, the normal body-builder is unlikely to retain the potential for further growth and muscle of the "relief" muscles.

There is no doubt that the "stars" of bodybuilding and top professionals would not be able to develop a balanced, pronounced musculature without the assistance of various kinds of exercises - as complex as well as isolating. Single basic exercise can not increase the amount of muscle and at the same time, make it aesthetically attractive form.

This does not mean that you must perform uymu variety of exercises to fully "develop" and "ground" his musculature. No, you have to strive for levels of development, which is not taking steroids and genetically typical bodibilderu. First - mass and strength, even at the cost of minor "imperfections" and a light violations harmony in the overall picture.

So, first of all skontsentriruytes on mass and strength. According to "pump" his muscles, and then really start to pay attention to details like the shape biceps or chest muscles.

Even using reduced programming all the body muscles will grow more or less proportionately. Let's say you were a short set of basic exercises: squatting, it is thrust on direct legs, the other thrust, zhimy over your head, push-ups at bars or zhimy lying plus something for the neck and lower leg (and do not necessarily perform all this without exceptions for each train). And even one muscle left with no work? Pozanimaytes for such a program a few years, point to larger scales, and you will see a huge progress can be achieved by using "simple" exercises.

Once and for all forget tales that muscular strength is achieved only through a variety of systems from a large number of exercises and setov. Of course, the exercises require different, but in the case of the amateur must vary only basic exercises. For example, you do zhimy lying on the horizontal bar. Then you can bench that is slightly tilted. And yet, through the cycle to add to the usual zhimam boom zhimy Dumbbell or push-ups on the bars. These changes are useful not only for your body, but also for the soul. They will help you avoid boredom, which is routine. However, to ensure that the essence of basic movements that you are, remain the same. All this does not mean that the exercise of isolating must have forgotten. Just for the fans, trying to "pump" the muscles to the best of their genetic gifts, isolation exercises play only a secondary role. If isolation exercises were once and forever excluded from the practice of bodybuilding, all body-builder, except for a narrow circle of professionals, this would also be benefited. Indeed, while amateurs have ceased to be distracted from the basic exercises, and it would be much easier to achieve the primary - the growth of muscle mass and strength. For the vast majority bodibilderov training for split-system based on isolated exercises are just a waste of time. However, some variety - in magazines, you do not find them, and may indeed prove very useful.