How to build a training cycle.

The most important training - consistently increasing weights. If you're at the limit of forces, but with the same weights, then all your efforts are nothing. An indicator of the effectiveness of your training should be the weight that you raise, rather than shed sweat.

Training cycles are different, but they are based on the same principles. The more you learn these principles, the better will be your training.

The essence of training with aggravated is consistently increasing weights. This seems to be all clear, but in practice such an approach then was not always and not all. Why? Yes, because this kind of technique makes a pleasant hobby into a heavy, and honestly say zanudny work. We need to keep a diary of training, to a regime of rehabilitation, to eat, to analyze the training process, etc.

It would seem that all this can only limited fanatic. But no, success in bodybuilding have made people very different plan - realists, with a broad life experience. These are well aware that life does not make gifts. The most trifling success it must pull out of the fight. Such body-builder long and patiently for blocks, vozvodyat their magnificent bodies. But who remembers this at the end of construction?

In fact, the "easy does it" applies not only to training. It is at the core of any business. Violation, this rule - and your head obrushatsya disappointments and setbacks.

The formula for success
In principle, the scheme is rapid progress looks like this: you treniruetes as intensely and as often as possible. However, in practice it is the "as often as possible" does not mean every day or several times a day. Embarking on the next train, you can only after you have fully recovered after the previous one. It may take a day or two or even five. So the rule as often as possible "will mean in practice that: you come to the hall immediately after the restoration - not less. It will turn out that the year you spend the maximum possible for a number of exercises, and no less.

The word on the intensity
The most grueling training does not give you, if you're not trying to step up training of weight. It is increasing the load is the foundation of your progress, rather than effort per unit of time. You can regularly drive themselves to a pulp by the same weight, but that does not add to you and grams of muscle mass. In short, it is important not to force itself, and then where and how it is directed.

In summary, we can say: increase the weights - it increases your muscles. If the weight does not grow, not increasing, and muscle. And if so, the intensity and frequency of training loads must be subordinate to one condition - that you have from times to time becoming stronger, albeit slightly. Will ride a huge number setov or train too often, your muscles will begin, in contrast, deteriorate. In fact, once there is no increase in power, then there is no muscle growth.

However, the force did not succeed to increase steadily from year to year. Power work too hard for the body. How can that be? The answer is: the intensity of pressures have tsiklirovat on a "hard-easy". More than that, cycling loads must be considered as mandatory training amateur body-builder.

Advantages of cycling
Some people think cycling loads a waste of time - in their view, the longer trenirueshsya with less intensity, the better. However, experience clearly shows that for several years of impressive progress always comes deaf stagnant performance If the load tsiklirovat, the progress of force there for decades.

All this sounds unusual for most fans. We used to think that bodybuilding - this is high art bridge, knows no compromise. I hasten to reassure you: tsikliruya load, you will still be working at the limit of power during most of their training. However, the majority of exercises "does not mean all 4. You have to deliberately restrain themselves in certain periods of time (for many fans, accustomed to think straightforward, all this may be difficult).

If you have just started training, I must warn you: continuing to train forces to the limit, you still will not. Dishes are capable of whether a normal person who has work and family, to train with a maximum intensity of two or three times a week all 52 weeks a year, with absolutely no pain - even banal cold, and to keep partisan tone, although no - for all kinds of worldly concerns? More than that, you and without my suggestions have already unwittingly tsikliruete load. For example, dropping weight after illness or forced a break in training. Another case that you need to learn how to do it for science. That's when the success of pumping you are guaranteed.






The distribution cycle phases
Based on the training program with a fixed number of repetitions of each exercise (changing only the weight - upwards), then load in the cycle are distributed approximately as shown below. The same pattern applies to the program, which increases not only the weight rod, but the number of repetitions; only in this case, you povyshaete weight rod much rarer, but each time adding to it much more weight. In between these increments will increase your number of repetitions.

A. The preparatory phase.
During the first phase of the training cycle, following a period of rest in 7-10 days, you work with weights at 10-15% less than those that you have already mastered. It is, figuratively speaking, "phase disperse." At this stage, emphasis is not on the maximum number of repetitions, while the otrabotku (or consolidation) the correct technique exercises. In addition, you mentally relax heavy loads.

By the way, fans of the same key impact of training usually do not know the correct technique exercises. At razuchivanie technology they simply do not have time. That is why a lot of those injured. Your training volumes (number setov and repetitions) in the first few weeks of the cycle may be the maximum (but overcome). It is noteworthy that by the standards of traditional asteroid "methods, which made do on the arm to 20 setov, they will still remain modest.

As the intensity of training load volumes will be gradually reduced, ie you will perform fewer workers setov, less exercise, and perhaps less training.

B. The second phase
By the end of the first phase of the cycle without any problems you bring the weight bar up to 95% already disbursed by you earlier. Then, over the next few weeks, you slowly, slowly, will reach its maximum weight in the past. This will allow you to return to the previous peak position, but without feeling that you have reached your ceiling. Now everything is ready for new weights.

As always, measure your progress will increase the working weight rod. If you can not increase the weight, reduce training volume - to reduce the number of setov and / or exercises. Perhaps fewer trains. Lower volumes with greater intensity, along with a full recovery between training sessions, usually guaranteed to provide growth results.

At the early stage of the cycle is sometimes found that some of the exercises (and may, and not one) get you worse than others, weight does not grow. In this case ubavte weight rod in this activity (or exercise) that the exercise went, sharing it in terms of "difficulties" with the other set of exercises.

B. Growth Phase
This is the most important phase of a cycle, it is to her and you were prepared in previous phases. Good preparation will help you stretch it as long as possible and vyzhat from the maximum possible. Compared with the first two phases show you an easy walk.

Each training program includes a set of "core" exercises. This is the approximate five options, a total of two "core" exercises, while the other three:

* Becomes pull and push-ups on the bars.
* Becomes draft, press lying on an inclined bench and podtyagivaniya.
* Squatting, lying press and becomes traction limited amplitude.
* Prisedaniya, traction bar in the angle and push-ups on the bars.
* Prisedaniya, press lying on an inclined bench and podtyagivaniya.

If you are in this cycle adds in each of the "core" exercises, which means that you generally adds and muscle mass. In these exercises you should focus on throughout the intensive phase of the cycle.

If you want to build as much muscle mass, a subsidiary exercises should not hamper the growth of your results in the "core" exercises.

Ideally, you should add uniformly in all drills, until the end of the cycle. In practice, however, to reach a peak in "core" exercises, you sometimes have to close by the end of the cycle "reduce" some of the subsidiary exercise or perform them less frequently. Again, ideally you should not be excluded from any exercise until you have added to it compared to the previous cycle. But sometimes dispose of the subsidiary accounts for drills and at an earlier stage, if they impede progress in basic drills. Moreover, if the responsiveness you have a case very much out of the hands of bad "you probably should not include in its program of support activity, even at the very beginning of the cycle - at least at first.

Let's say you namertvo stuck in a single core activity. In itself - it is not a reason in order to break the cycle. You have three ways. Or simply maintain the level of this exercise, or throw him out of the program, or replace with another - like this. At the same time continue to cycle to vyzhat make the most of the other core exercises. Stop the cycle only if zavyaznete overwhelmingly movements.


Approximate training cycle
The duration of each cycle should not be predetermined in advance, unless, of course, you're not bound by any strict deadlines - well, there holidays or business trips. Strictly speaking, the cycle it makes sense to pull as long as possible, you dock in a position to put on a little bit in each of the "core" exercises - and just when you repeat, zastryanete in most of these exercises in the same weights and repeat for three weeks , A maximum of four, it will mean that you have temporarily exhausted itself, and it is time to stop.

Here, the main thing - do not try to rape her body. Otherwise, you will need too much time to restore power to the new cycle.

So, training cycle can be broken down into four phases:

* Start with three or four "light" weeks. But do not relax, give yourself a decent load. During this period, you should bring the weight of each exercise with 85-90% from the previous delivery to 95%.
* Then come a few weeks of slow closer to your previous best results.
* Next comes phase of growth - the first few weeks of development of new weights. If you feel that your load is too large, reduce the number of setov, and if that does not help, feel free to remove from the list a couple of auxiliary exercises, if not all.
* Try overdue phase of growth as long as possible. Again, if you want Donate subsidiary exercises for progress in the "core". Try to put in each of the "core" exercises on 0,5-1 kg per week. Boost weight and in the secondary drills, unless, of course, you are still doing them.

In general, for a cycle length of 15-26 weeks an increase in each of the "core" exercises may range from 4.5 to 15 kg. For beginners, this figure may be higher, but experienced bodibilderov such a raise would be an excellent achievement.

The disease impatience
Some similar pace strongly discouraged, from their point of view, almost everyone, regardless of age and lifestyle, can add much more in any activity for only a month or two. If these "experts" themselves pribavlyali (say, in squatting) to 5 kg at least every six months for 3-4 years, but today they vporu would go to the podium "Olympia".

If you do not keep cycling over the past 4-6 months, your rod in the 6-repeated zhime lying potyazhelela no more than 1.5-5 kg. Moreover, if your seniority passes for 3 years, it might not be, and thereafter. Now compare the performance cycles. During the same period, is guaranteed an increase of 5-15 kg, and then - for the same in the next 4-6 months, and so each cycle. Agree, little by little reaches a very substantial weight. And this without steroids!

Someone prefers long cycles, someone - a short, and some combination of both. Each, as they say, his. The short cycle may be only five weeks, the first three you work with weights at 5-10% less than the already developed, gradually moving towards their previous records, and the remaining two - to develop new weight. Then the same cycle repeats itself again. At such a short cycle strongly influenced by various vicissitudes of life, while the long cycle allows them to adapt without compromising the training. The plan could recommend a cycle of 8-10 weeks - and it is quite short, and more in line with the prose of life.


Break the cycle
What would you follow the cycle, you must be prepared for all kinds of emergencies that could interfere with your normal practice.

If you are cold, miss one or two training sessions. Upon his return to the gym, reset the bar with 5-10 kg and spend a couple of weeks to return to the old weights. As a result, you will lose about three weeks. On this point there can be no regrets, otherwise the disease completely vybet you from the training track. However, passage of one or two training does not mean that the next time you must reduce the weight rod. Perhaps forces continue, and this will not be necessary - you can resume work with the old weights. Experience tells you how to act in this particular situation.

Let's say you were mad week - all hands ahoy at work, problems at home or something else like that. You had to skip one or two drills, you all week nedosypali and perekusyvali raids. In this case, you should, once again, to resume training with less weight and spend a couple of weeks to return to their former level of force.

Alas, such is the fate of mere mortals - accounted underlay under the circumstances. This need not accept psihovat. Believe me, prompted by my method will allow you to get back into operation without much loss in strength and weight.

In addition, such "retreat" during the long, or not very long, the cycle may even go to your favor. You get a breather, rejuvenate, and then shturmuete weight with renewed vigor.

Dial rate
In the early stages of the cycle, you can feel some mental confusion. The break in 7-10 days, reducing the weight rod, development of new technology for you exercise, a scheme setov and repetition - all of which can slightly dislodge you from the usual track for several weeks. This is normal, so do not get to the head.

As "vrabatyvaniya" in the new program will be held rastrenirovannosti feeling, and you will feel better. Still, you might seem that it comes with skripom - weight is less than the past, but given they are heavier than you expected. Again, do not worry, this is all.

The weight rod will slowly but steadily growing, and you begin typing in parallel form. Technique exercises improves, and the boom will show you more. This is especially true setov with a small number of repetitions, where the slightest breach of equipment cost is very expensive. Over time, training, you will appear less onerous than before when you were working with lower weights.

Now you typed the correct rate, and your progress is becoming evident. Continue to gradually add weight, you feel like your muscles fill power. Reached its previous peak level, you clearly feel that this is for you to not limit what you can still add, before the cycle comes to an end.

Moreover, if at the beginning of the cycle you are given too easily, it could be bad sign. You want to speed up the process, become too fast to build on weight, not paying due attention to otrabotke technology. By contrast, if from the very beginning of everything is going to skripom, you will carefully review their training, care more about technique exercises, gently put on weight. Better to concentrate, and because the course will be a more optimal treatment. This will allow you to recruit excellent shape - how to "disperse". That's when you are waiting for a long and productive phase of growth.
Annual Plan
If you know in advance that awaits you in the coming year, you can properly plan their training. For example, if the summer you are going for a couple of months to go in any tmutarakan, where the train does not go smoothly, organize your case so as to achieve the best results before departure. Do not drive yourself DURING NEGOTIATIONS, so you do not have to prematurely cut short cycle. The same is true if your wife to give birth to, say, in November - your next cycle should end up just for this lucky date (the first few weeks of your sons at your house you will not be until training). If you move in February to a new apartment, scheduled to start this time round, to his intense (and most important) phase does not suffer because of all this fuss and confusion.

In advance planning their training, you will be able to some extent hedge against adverse effects of "external factors".


Do not focus on building weights
Consistent weight rod is very important, but equally important to observe in this case the measure. Otherwise, even if you are using small discs and adds weight ponemnozhku, you may have problems with the equipment. Moreover, the desire at all was to increase the weight can make you forget not only the right technology, but also about their own health. Pribavlyayte weight only after you have mastered all the scheduled repeats technically impeccable - without chitinga, falls and body care. Only then will you have the right to do so.

If you do not feel very well, not forced himself to work through force. Over the years you learn to distinguish when you just laziness train, and when - you really need a respite. Do not force your body, nothing good will come of this. Better relax, to work with less weight, and so next week take over the case seriously. Especially important to know the extent of those who are already over thirty.

Remember - health above all. Patience, moderation, healthy self-restraint - these are the key to success. The rush only hurts the cause.

Mal valve, so the roads
Many fans of suffering syndrome haste. So what all this usually ends. Let's say your best result in the lifting bar on the biceps is 6 "pure" repetition with a weight of 50 kg and he dalsya you very hard. The cycle is coming to an end, you have rather crock, work on the biceps time to finish, but you chose not to stop and get up to 54 kg. In what way? By extending the cycle for another two weeks - to 2 kg per week. So you add 2 kg. Weight boom, it seems, zashkalivaet per ton, and you barely enough for 2 or 3 technically correct repetition. You is clear, forget about technique on every cog, chitinguete - short, doing everything to ensure that these unfortunate vymuchit 6 repetitions. Let's say you have succeeded without the mutilation. But next week the boom tyazheleet another 2 kg and is becoming quite well nepodemnoy. Here, too, you do not in a position to implement any 'normal' repeat. In the end, you give undue burden poyasnitse, elbow and the deltoid muscle. So you have a sore shoulder, something is wrong with the elbow, and the reins poshalivaet. By the exodus of the week guaranteed to happen injury. So now you will spin treatment. When you can start a new training cycle, and says the Lord God ...

Another version of "taming" too much weight - forced repetitions. You find yourself assistant and running set entirely from the forced repetition. This style, you'll be able to "progress" even a week, two, perhaps three. This work is adskaya vymatyvaet you, you are failing to recover. Outcome - peretrenirovannost the same injury.

There are times that the body-builder "excited" is not on their own. In the hall, where he trains, no small weights. In this case obzavedites its own set of small discs.

Small discs - are those that easier standard 1.25-kilogram, most of the available light in most sport. They are useful to any bodibilderu, well, but women without them simply can not do.

The small discs allow you to add to bar the post, particularly valuable in such drills as the press bar, rises at the biceps, exercises on hand all sorts of exercises with dumb-bell. If you're working with nerazbornymi Dumbbell (their weight usually varies immediately to 2.5 kg), the smaller discs can wear them with tape. (At razemnye dumb-bell, these discs placed the usual manner and secured by locks). Big Three (squatting, lying press and becoming draft), it seemed, could do without the small discs, but at the end of the cycle, and here they are simply irreplaceable. With their help, you can extend the cycle for weeks, if not months.

Ideally, you should get a set of disks, allowing overcome the "distance" of 2.5 kg shazhkami "to 500-250 g.

In theory, these discs can be found in shops, but they may be too narrow inner hole and therefore not "polezut" at the Olympic neck. What to do? These discs can be put adhesive tape to the large disk or tie to the neck. It will not look very aesthetic, but you should not confuse it. Let the smile in the gym, a few months you time has a solid force, a "humorist" will continue to mark time.

If the small discs you can not find, contact the locksmith and ask them vytochit your desired weights. In any case, note: no small drives you did not do! So the show ingenuity. At the early stage of the training cycle, when you type the physical and moral force to its intensive phase, the little disks are not needed. At this stage, working with weights for 10-15% less than you have already mastered, you can add to the basic drills of 2,5-5 kg per week. When you are very close to their previous personal records, then drives to reach 0.5 kg and come through them to have developed lines and move forward. But towards the end of the cycle, you'll need a light discs for 250 and even 100 g.

If you will be fully restored between training, then, for example, in zhime lying, you can confidently add shelving in the week. Moreover, progress will continue long enough. Of course, you can not put on shelves in a week is all drills, but "core" is quite real. A stanovoy drawn and squatting you a long time can add even kilogram in the week before to a polukilogrammovye allowances. But even with them, you still can advance at least a month and a half.

You can argue that at that rate your progress too long. Mol, why, if force is not Nabavi just three to five kilograms? The point is that such a raise is inadequate natural resources of the organism in the long term. Yes, you really add the result for two to three weeks, but then inevitably begin slip - you like upretes in the blank wall. So much better to move forward slowly but surely, than bungle cycle and will fail.

Let us choose to illustrate press lying down. If the peak of the previous cycle, you "froze" at the rate of 120 kg, is adding to 0.5 kg per week for ten weeks, you get to launch 115 kg to 120 kg. Then you well enough for another ten weeks with an increase of 0.5 kg per week, and now you have already increased their previous result by as much as 5 kg. And with a guarantee! Well, what technique can boast such a result? Comical, but those who fetches up to force records, eventually lag behind those progressing slowly but steadily. Samy think, is it possible to add to 2,5-5 kg per week throughout the year? But some are trying. As a result, they do not receive even a modest increment, which could be achieved through small weights and over which they chuckle.

For those who can not believe the method of small steps that will bring another argument. Count, a weekly allowance of 2.5 kg, which is initially available in each zhime lying, to the end of the year bring the total increase results in nearly 130 kg! A year later - still 130 kg! Fanatics in our case enough, so it goes, all rooms should be in full native incredible records in zhime lying. Au, where are they?

Healthy conservatism
Conservative approach to training means that you are strictly adheres to certain rules that help you slow but steady progress from year to year. Some find these rules too zanudnymi. There is a body-builder who spit on my "cautious" and the system is still in force and added muscle mass. For the most part, are those who "assists" a steroids or related to gifted alone. But I go their advice is not to them, as a typical fan-lovers - family, with middle-and medium-power capabilities, not wishing to pay out a "chemistry". For such a conservative approach to training is only possible if they want something to achieve. In this sense, certainly better than overdo with conservatism than they neglected.

The time allotted to you to study the nature of bodybuilding, limited, so do not waste his best years at the senseless attempts to train as a steroid champions.

How to build a cycle: a set of rules

* In planning their training, on the assumption that the cycle length is preferable to short.
* When you stepped up in weight to the approaching their previous best results, do not hurry up, carry on this extra week or two or even three. Adding weight to the bar, remember - a little better than a big raise.
* If you feel that you still have power only to a partial re-run, do not do it, wait for another train, another long be able to do this repetition is technically impeccable.
* At the final stage of the cycle, try vykroit extra hour of sleep each night.
* If you have not managed to recover 100 per cent devoted to rest even a day or two.
* Training in power style requires a good rest between setami. So let me translate the spirit - are rushing to anything.
* If the planned raise the weight gives you too hard, do not hurry with the next increment until learn earlier.
* Vyzhdite extra week before add to bar further 0.5 kg. Give your muscles nalitsya force. The rush will lead to a breach of technology activity and ultimately - to injury.
* With the development of new weights weight rod slowly, using small discs - then your muscles uspeyut adjust to the increased load. Remember, many small increments over half the amount will increase much more weight rod than a pair of dramatic "leaps" in less than a month. Generally, these jumps followed by stagnation in the outcome, nervous and physical exhaustion "injury, after which all have to start again.
* Spare no time to otrabotku technology exercises before weight rod.
* Take the time to develop and maintain flexibility in your body.
* If you're not sure how to razmyalis, further razminochnye sety, but with a small number of repetitions.
* Train more smaller, but correct. And in general, do little but well - better than do many, but poorly.
Save power, not spend them for naught. All the attention to basic exercises - the principal, rather than secondary.
Eat as much as possible and as much rest.
* Listen to your body. If you ask him too much, he eventually refused to obey you.
* If you feel that you are full of force and energy, did not resist the temptation to add to the bar higher than usual. The rise of energy obmanchiv. The next time affektivny recovery of the normal state of change, a new weight may no longer be your shoulder.
* The most important training - consistently increasing weights. If you're at the limit of forces, but with the same weights, then all your efforts are nothing. An indicator of the effectiveness of your training should be the weight that you raise, rather than shed sweat.
* At the end of the cycle where more useful to train at a high intensity (but not complete "denial") over a period of weeks rather than spread oneself without the balance for one week and ahead of schedule to complete the cycle. You should add a little every week or two and withstand this pace as long as possible. If you will reach the limit weight for one week, it is next week, believe me, you can not even repeat their own achievements, not to mention that the increase in weight or add an extra repeat in each exercise.
* Always leave the "store" some forces - then you will continue feeling that the next time you'll be able to achieve more. But keep something quiver does not mean "sugar". At the beginning of the cycle you really relax a bit, but then injected with the full commitment until the end.
* At the end of the cycle when you treniruetes with less intensity, all your natural resources should be focused on growth results in the "core" exercises. Stop less meaningful exercises, aerobic exercises and any "external" physical work. These savings, together with the additional forces sleep and nutrition can help you add as much as possible in the most important exercises.

Other options for cycling loads
Chance and compromise cycling loads - the so-called double loop. For half of your exercises have occurred intensive phase, while the other half of the cycle is just beginning. As a result, you are running at maximum capacity only half exercise at any stage of the cycle and you are easier to recover between training. A more "advanced" approach - which includes every activity within a single cycle, independently of the others. Here are some on this occasion expert siloviki Raydin Rich and Dave Morris:

"Sooner or later, will come a time when your results in any particular activity complex, say, becoming drawn, stop rising. This means that for this exercise cycle completed - is a possible outcome. However, in other exercises progress is still ongoing. Curiously, there is a clear pattern: the smaller the weight, which is used in the exercise, so its cycle is shorter. For example, in ascending to the biceps your results stall earlier than stanovoy drawn. So when this happens, strike the exercise of the training program (still repeat it out once again in the same weight does not make sense). Then select another exercise in the same group of muscles (although effects on them slightly differently) and start the cycle again with a weight of 80-90% of you already disbursed.

Consider a few examples. Let's say you have exhausted themselves in a "core" exercise cycle - zhime boom due to head sitting. Replace him with any other type of zhima - zhimom rod with breast zhimom Dumbbell standing or sitting. When you feel that your approaching the ceiling in most "core" exercise cycle, for energy savings can simply discard this additional option zhima from the program. It is for you - the tenth case. The most important thing - it reach its peak in "core" movements ".

Until you adds at least one of the major exercises, the lack of progress in additional exercises you should not be a particularly busy. In the event of deadlock replace them with something similar, if not simply throw out the complex and keep the overall cycle. With this approach you is clear, end the cycle with a different set of exercises, which was at the very beginning. But this is the highest math bodybuilding.

Do these options cycling and a significant disadvantage - you will not have a full rest, as the mini-cycles from one activity (or its variants) will be uninterrupted "flow" one after another of your overall complex. It will turn out that on each train, you have to lay all the hundred at least in one motion, or even two. In this connection, you need to take special measures so as not to overtrain. What are we talking about? If you start with the cycle running in a single complex and squatting, and becomes cravings, you have the sense to take a break in training, at least for a week when your results will cease to grow in both exercises (irrespective of how your case Other drills). Even if you originally performed only squatting or only becomes cravings, still take a break, when exhausted in the same activity. In both cases, after a break, begin a new cycle. You ask, but what about the other exercises - to give up cycles on poldoroge? That's right! Bob and becomes a draft - this is the most effective exercise in terms of growth mass and strength. Everything else is secondary. That is why your main landmark in the cycle - the status of these exercises. Home for you - to show maximum power up to curtsey and becomes drawn. This automatically means the maximum increase in weight.

How all these options you come, will depend not so much on your genetics, how much of life circumstances, more precisely, the downside of life energy, which are sometimes not even one drill to comply with an intensely complex.

Self-loop inside the "standard" cycle
There are times that some specific exercises require special treatment. An example of this can be a movement in the wrists. Usually exercises for the forearm is paid very little attention, but the weakness of the brush limit results in virtually all movements. Those who did not believe me, counsel to conduct a simple experiment. Do any of your exercises with dumb-bell (recovery in biceps or dumb-bell press with one hand while standing), firmly "primotav" bunch of dumb-bell to the neck gymnastic belt. You can easily make a couple more repetitions, while the previous number of repetitions was the limit for you. This is a vivid lesson: the weak hand unwittingly makes you trash. Hence the conclusion: because the brush must be to develop a separate cycle. Choose 2-3 exercises and start the cycle. If otnesetes the case carefully, you can stretch the cycle of no less than a year. Yes, do not be surprised! That is the specificity of the forearm. And throughout the year, the power of your brushes will steadily grow.

Another example of self-cycle within a standard - this return to order after the trauma. There are usually permitted only one, at best two, the patient exercises on the joint. And each would have to start with very low weights with minimum increments. As a result, injured muscle group will be a long time "live" on its laws, more specifically, the rules of their self-cycle. By the way, from experience I would say: this cycle is itself lasts at least one year. The only way to regain its former power to achieve a firm guarantee that you are completely obsolete injury and it was no longer recall a new rupture, inflammation or elongation.

The cause of injury in 99% of the cases is a violation of technology under the unbearable weight, so the findings do ... Remember, injuries - such as the scourge of course, as the stalemate results. Very often the body-builder and does not reach its peak on the genetic cause of many accidents, which itself is a cause because of impatience and illiteracy. Worth repeating: the system step-by-step cyclical adding small weights guarantees from injury and confidently leads to success.

The "dual progression"
There is method to bypass or small discs. It applies, or for diversity or not to "spend" at the tiny drives. This so-called the method of "dual progression" when you gradually increase not only the weight rod, but the number of repetitions. First, you are working sety with the same weight of once again increasing the number of repetitions until you bring them up to the maximum amount for this activity. You then adds to the bar kilo or two and start anew, with a minimum number of repetitions.

For example, instead of every time prisedat with 20 repeats, you can gradually increase the number of repetitions in web based, from 12 to 20. If the number of repetitions remains unchanged, the intensive phase of the cycle you can not add to the weight of long poles while osilit all 20 repetitions. With dual progression "you in a few weeks to bring the number of repetitions from 12 to 20, adding 2,5-4,5 kg and re-start with 12 repetitions. The load while understandable, will be less than the previous tests, when you prisedali with less weight, but 20 times in the set. Then again, you get to 20 repetitions, two to three weeks running with the same weight, your muscles have adapted to load, then throw as much again. And the cycle repeats itself again.

In itself it is a good way to buck up, provided that the complex is only a few drills. Meanwhile, more than that from month to month prisedat to 20 times in a row is very difficult. Few people are capable of withstanding. But if this scheme you will be able to "lasted" much longer.

What "vesomee" exercise (in the literal sense of the word) and the more the difference between the minimum and maximum number of repetitions, the more can be a supplement to weight rod. For example, squatting or becomes drawn scheme "12-20" allowed each time put more weight than, say, a scheme "6-8". All the matter is that to get from 6 to 8 repetitions can be much faster than the 12 to 20. But that advantage in practice big disadvantage. Muscles are not able to properly okrepnut, and you can add to the bar every 2.5 kg (as if with a guarantee, so that fewer). But the range of 12-20 allows for an increase to 5 kg.

Do not hurry to increase the number of repetitions. If you are in the range of 8-12 repetitions performed first 8, then 9, 10, 11 and 12. If after 8 repetitions you immediately "skaknete" to 10, then to 12, or, worse, from 8 to 12 immediately, it would be tantamount to adding weight too fast for a normal cycling. What it ends, you know: overwork, loss of power and premature termination of the cycle. However, when a large range of repetition, say, 10-20, immediately put on 2 replay is not precluded, but in the first half of the cycle until you have reached 15-16 repetitions.

In principle, the scheme there may be very different - 4-6, 5-8, 6-10, 8-12, 8-15, 10-15, 12-15, 12-20 or even 15-20. Why build when choosing? From your individual circumstances. For example, if the endurance of your cardiovascular system is low, a large number of repetitions you "uncomfortable" - you'll suffocate. In this case, better to elect a short range. Well, just a short range comes impatient kind, prefer training in the style of power "Sprint".

It may well turn out that the parallel increase in the number of repetitions and weights are not about you. Let's say zhime lying in the 4-repeat setah you have no problem adds to the bar shelves a week for several months, but when have the same weight Nabavi at least a couple of repetitions (to 6), it is outlandish "zatyk." In this case, you had better tsiklirovat load on the usual pattern, without changing the number of repetitions in web based.


How do repetitive and allowances
To compare the burden of unnecessary repetition of an increase in weight rod, remember that stated in this regard in Chapter 5.

In accordance with the table and Maurice Raydina on exercises for the upper body compensates for extra re-run of about 3% of the weight rod. If you squeeze their heads over 80 kg in 5 repeat, the increase in the number of repetitions to 6 increment amounted to 2.5 kg in the same 5 Repeat. This is a great deal if the 5-re-set and both give you is not easy. So, gradually increasing the weight rod with a constant number of repetitions, you can increase the load more smoothly than when you add to the Setu immediately replay 2-3. But it gives benefits in terms of sporting longevity and reduce the risk of injury.


Using constant weights
If the increase in forces and the masses "tied" to increase employment weights, it is produced, experienced natural athletes can no longer become bigger and stronger? Indeed, in all the drills they had reached a limit for yourself weights when further progress has not genetics. But no, it turns out, and in this case, progress is possible. Here's how is the overall scheme.

So, an athlete long trains with constant weights in all drills. When he feels that came in excellent shape, he arranges a "day of records, let's try to make a press prone to working weight, which is slightly larger than the former. Having achieved "record", it slightly increases the weight of their working (at 0.5-1 kg, not counting) and again for months trains in the same vein. When these weights seem to stop him critical, he arranges a new "day of Records." And if these records udayutsya, the "working" weight "younger" another 0,5-1 kg. They are athletes running the following 4-5 months, or even more months. A total of "days of Records" in a year is one-two.

When it comes to this method requires two reservations. First: the scheme is only for very experienced athletes. And the second: you must be sure that the weight that you are using are indeed limits to you. Only in this case, technique training with the constant weight will make a real impact. Otherwise, be guided by the old scheme - slowly but steadily increasing weights in the periodic cycles.

As an exception, with constant weights can find those amateurs who nearly very close to realizing their genetic potential. In doing so, will need several weeks to correctly pick "permanent" working weight. I recall that the weight must be very, very solid. With such a constant weight to do each exercise set twice during the 7-10-day period for several months kryadu. If this method is not the time you add strength and weight, you are likely to use excessive weight or doing too much setov to separate muscle group. You can, and the third reason: between the training you need more rest. If you are able to balance these three factors, it necessarily will start to progress. Underline that such a fine analytical work can only athletes with great experience. Beginners and even body-builder with an average duration of training, all this is not by force.

I myself prefer to train with a constant number of repetitions. You may be more like an option. Index - to produce results. However, I noticed that the same number of repetitions suited to many fans. The reason, apparently, that stability in the number of repetitions eliminates complex arithmetic calculations. In all there clarity, reliability and thoroughness. In each cycle, you are a certain number of repetitions in web based - 5, 6, 8, 10, etc. However, when it comes to the usual pattern of several setov, endure the same number of repetitions in all setah simply does not work. Or do you have light weight. However, there is a scheme should be extremely stable. For example: 6-6-5, or 5-5-4 or 7-6-5, etc. In any case, the choice of the number of repetitions should not be arbitrary. The correct technique for each repetition set - this is your starting point. Only when you will be able to fulfill all the repetition in each web based technically impeccable, you are entitled to raise the working weight.

Subject to constant repetition in the number of web based, you can fully concentrate on building up the weights. In doing so gradually, step by step, you will surely build strength and muscle mass. However, time does not stand still. Training alters you and psychologically, so that from the beginning of a new round of more "comfortable" you might be some other number of repetitions in web based. If so, feel free to take up a new scheme! More than that, no one tells you to follow the same patterns repeat for all exercises. If you are "comfortable" in the exercises to strengthen his legs repetition, the use of such method. It will turn out that some of the exercises you do for one scheme, as part - on the other. Again, do not worry. Home for you - this progression of weights. And for that you must release the brains of all that prevents them. Take only what you liked and well produced.

How to achieve quick results
Nachitavshis my reasoning on a conservative approach to training, you may ask, "How contrive to make some quick results. A year or two of training, and they are already gaining prizes for competitions. Believe me, there is only one secret - "chemistry". However, no rules without exceptions. So here: some people are able to progress rapidly and without steroids. First, it is those who are engaged in related to the bodybuilding sport (the struggle, Powerlifting, weightlifting ...). At that very seriously. In the end, these guys earned himself a solid foundation of muscle. They are still quite a bit to work to "ground" form. Another category: genetic "vezunchiki." These often contradict all the laws of nature, adding to 6-10 kg for a couple-three months. However, all these exceptions so rare that only emphasize the general rule.

Does all this mean that we, lovers, fatally doomed to a snail's pace of pumping masses? No, I do not mean in "dosteroidnuyu" era of bodybuilding body-builder was able to "jump" Nabavi mass and strength through a special method of training. The same thing you can do well on them and today. However, such growth will be short-term in nature - no longer couple months. Nevertheless, an increase of force and the masses did not give year of training.

This is a complex, based on leave Become draft and squatting. His perform 2 times a week or 3 times in two weeks, increasing the weight on each train.

Basic requirements
To benefit from the "quick" method, you must meet the following requirements:

* To be somewhere in the middle of the road to realizing their potential; experienced athletes who have reached the peak mass and strength, technique almost nothing.
* Have a totally healthy body, without any physiological variations that impede the growth of muscle mass (problems with digestion, digestibility, etc.).
* Focus exclusively on a few basic exercises - for example, squatting, becoming drawn, zhime lying down or push-ups on the bars, podtyagivany or drawn in the angle and zhime standing.
* Proactively lead themselves in excellent physical shape at the expense of the preparatory cycle, learn the proper technique upcoming exercises.
* Fully lay on each train, adding to EACH activity on each train. If you can not guaranteed to add at least 2.25 kg per week in two key set of drills, squatting and becomes drawn, the technique is generally not justify itself.
* Train smoothly and steadily, without interruption and other violations of the training rhythm.
* Every day, every three hours is high quality food that is easily absorbed, rich in protein and contains enough good fats. Fat-free diet, you do not come.
* Every day, sleep in 9-10 hours.
* Train only in the presence of a strong partner and mentor, who must control the correct technique exercises and psychologically whip.
* Do not waste natural forces outside the gym.
* Nothing that is not distracted mentally, to live without stress, conflict.
* Making training and all that they linked to the main point of its existence. Everything else must move to second place.
* Accept that with each kilogram of new muscle mass you have added some shelving of fat.
* Live with stretching on the skin that accompany rapid changes in body weight. (In this case, you will help to diet, which is rich principal fatty acids - it will give your skin softness and elasticity).

The pace of progress
All the talk about 10-20 kg of muscle mass, additions, allegedly for a half or two months of hard training without steroids, are non-fiction genre, but added 4,5-9 kg somewhere for three months - this is realistic. Once again, such growth can be maintained only sporadically. Life does not give you survive without a headache for the family, work, etc. In reality, add weight and force of an amateur can only tested the method of slow but sustained forward. Incidentally, if you feel a remarkable genetic zadatki, you get a direct reason for the "quick" method (the length of 2-3 months). Again, it is up to the specific circumstances of life. Will you whether they devote themselves without balance treningu?