body-building

2010-11-20T11:40:00.000-08:00

Hidetada Yamagishi acquitted and back in order.

As you will recall, we previously wrote that at the end of last year, known bodibilder Hidetada Yamagishi (Hidetada Yamagishi) was arrested at Los Angeles International Airport on charges of illegal possession and distribution of illicit anabolikov.

As it became known that bodibilder Pro was acquitted, and received a visa and permission to enter the USA, thereby ensuring himself the opportunity to participate in prestigious international competitions.

Wish him good luck!

From the author.
Perhaps I am not mistaken if I say that everyone wants to be in good physical shape. Last time fashionable to be healthy, have a beautiful body, but few who get to realize their desires. Our site was created to help you.
Novice lovers - this site for you rather than for professionals. My own experience and from the feat at website created by reading a few books Bodybuilding I have concluded that for most fans, to whom I respect themselves, do not reach great heights, but we have a chance vyzhat from his body best ... On this site you can read the most interesting article on prefabricated training, fitness and nutrition.

Many body-builder little to say such philosophical notions of the mind, the essence, personality, theory, principle, rational thinking, volitional act, causality, judgments, morals, ethics. Why do we have such wisdom - tell you - especially as applied to Bodybuilding? But without them, it is simply impossible to comprehend the science course. Moreover: these concepts - the sine qua non of knowledge of life, and its highest form - human life.

Today, bodybuilding has grown in the science of high training and physiology of stress. Studying this new situation led me to one of the most remarkable finds: the reaction of the body at high activity is subject to the laws of physiology of stress. The theory was developed stress physiology brilliant medical scientists, Dr. Hans Sele. Rapturously encountered in the world of medicine, it has increased knowledge in the field of human physiology.

Illiterate bodibilder reluctant compelled to resort to tactics training "Russian roulette". From distrust to the touch, he then tries to one, then another method, hoping to eventually stumble on something worthwhile. He had no knowledge, but because he was not able to immediately make the right choice (although a certain awareness in the basis of any training method can be accurately assessed by one of its description.) As a result of unsuccessful searches our illiterate body-builder is left with no alternative as drift -- as a training program to choose the one that gave the most authoritative.

Granted, not easy to learn. However, someone who avoids the effort needed to achievements of knowledge, initially deprived itself of the opportunity to become individual. He will forever remain faceless ignoramus, at face host any fashionable theory clamorous sponsors.

What I have told all? Yes to what bodybuilding is not, can not be and never will be something totally opposite to the spiritual work of our mind. Classes of gravity, no matter how it is nonsense to some may appear, require the same skills to reason and make the evaluation as any other living matter. No one is not surprising that before becoming a physician, you must form your brain many, many knowledge. Then why can become a body-builder, smooth account does not reading?

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Bodybuilding literally translates from Arabic as «the construction of the body». Bodybuilding - this is a sport with its rules and champions. One of the most prestigious tournaments Bodybuilding - «Mister Olympia». In bodybuilding has its heroes. One of them - eightfold winner of the tournament, Ronnie Coleman.

Bodybuilding is a path of ancient Greece, with its ancient sculptures. At all times, especially in old, are interested in physical strength and its impact on human health. Who and when is bodybuilding? Anyone who wants to get muskulistoe, relief and attractive body. Anyone who wants to correct, improve health. Anyone who wants to raise self-confidence, doing to improve self-esteem. Anyone who likes hiking. Genetics is beginning to enjoy bodybuilding exercises for the rehabilitation of patients with certain physical disabilities. Many athletes involved in other sports, having completed their presentations, are beginning to think about a career in bodybuilding.

Everyone who wishes to take up bodybuilding can do so when they come into the gym. This is another level of strength, speed, decisiveness, dexterity, courage and dynamism. Bodybuilding has excellent form, aesthetic image, proportionality, relief and other settings built. In bodybuilding, with training most importantly - consistency visit the gym and confidence that through training, you can change your body, make it an ideal form. The proof of this - great figures of athletes.

Those who want to begin to engage in bodybuilding, should be aware that the training permanent and sometimes grueling exercises. If somebody thinks that he will come in the gym and immediately begin «pump iron», until the force is profoundly mistaken. As in any sport, bodybuilding need a systematic and serious purposeful work under the guidance of an experienced coach. Otherwise, you can easily «sorvatsya» instead of good health and powerful body to the disabled, the sick patient.

Bodybuilding - it is, except for special exercises, and even correct, good food. Yes, food also must be specific. High in calories and nutritious. But at the same time, not fat, no cholesterol. In nutritional athletes are often used special food supplements, which «dostraivayut» musculature after regular exercises and drills.

Bodybuilding is a sport knowledge. Above them are research institutes, academies of science worldwide. It is said that bodybuilding commits victorious march on planet Earth.

Becoming stronger - it's easy!

2008-11-30T09:22:00.000-08:00

The most popular sport associated with the handling of iron - bodybuilding. This sport focuses not on force but on the increase in muscle and relief body. There is indeed a lot of techniques. But the clear link between the muscle and strength Rights does not exist. Look at the weightlifting - they are tightly folded, but did not seem so daunting same as the stars of bodybuilding. Power same sport - is, first of all, weightlifting and triathlon power (weightlifting). And here the methods of training issue resolved easily - there are universal rules to be all athletes. While in a similar vein, you can within a reasonable time to become much stronger.

What is the power

We will not go into the philosophical or physical force category, and define it easier, as they say in sports. The maximum intensity - that the greatest weight, you'll be able to raise in this exercise. That is, if you have lying squeeze in, say, 100 kg and 80 kg of your neighbor - you stronger. And the fact that he was more than the number of times you can vyzhat, say, stand in the 60 kg simply means that it is endurance. Result of force (and there are already applicable category of physics) - speed. The more you thrust a mass of the object, the faster he podvinetsya. Therefore, the development of power not expressly contrary to the growth of high-speed and skills, for example, when Boxer impact. Some boxers doubt whether to develop the skills of power. We are not going to dwell on this issue - it will be a brief speech at the end.

Exercises to the pole

To swim well - must climb into the water and swim to succeed in archery - have to buy it and shoot. To build strength, should take up bar and do a lot of weight. The maximum intensity reflects the extent to which great weight you can lift once. Consequently, and must work with weights on a small number of times, enabling the maximum load. As for the exercises - will not reinvent the wheel, and is based forceful take over the triathlon. In this sport athletes compete in the performance of the three exercises: zhima lying, squatting and becomes traction. These exercises are called basic and involve almost every muscle, so fulfilling their development forces will be harmonious. Technology implementation of these exercises is better to master under the guidance of coach. Subject to all, not too complex, rules, you bring the risk of injury to zero. But the wrong ways to do exercises travmoopasny.

Press lying down. Exercise is executed on a special bench. You lozhites on it, trying to maximize vygnut building (in bodybuilding, it is called chiterstvom, but in the work force at a reception encouraged by allowing take more weight). The legs must be on the floor. Brothers to stand a better wide enough (that is to divorce his hands on the maximum distance komfornoe) - so you are, first, transfer greater burden on the large pectoral muscle and, secondly, to shorten the path to be undertaken in barbell this exercise.
Curtsey. It's intuitively obvious - coming to stand, put stand on the shoulders and prisedaete. Poles better lay below the neck, the muscle trapeze - it is less travmoopasno and so you'll be able to reap greater weight. Keep an eye on his back - not buckle her hunch.
Becomes draft. This exercise many neglected due to the difficulty of its implementation and razdutymi rumors of his travmatichnosti. However, it is best to exercise develops the entire back entirely. And as you know, back muscles, some of the most important of the boxer - they participate in the "release" their hands and firmly added weight. Many boxers do not seem superatletami, but professionals dorsi, at least, has always developed. A drill to read - the boom is on the floor, as you clutch at a bar in poluprisede. Your challenge - the whole raspryamitsya to the pole in his hands. The main mistake beginners - rvanoe "movement - the first unbend legs, but then spin. Pull together stand a better movement - legs and back square at the same time. Then drop travmoopasnost, and the weight you can get more. Spina, as in prisede should not stoop. At the final stage, when ye straight, try to keep bar in each repetition during the 3-5 seconds. This is a very useful way to develop the broadest back muscles and forearms.

The method of development forces

There are different methods of force development, joint general rules described in the previous section. We offer a very simple and proven. In the future, to gain experience, you can always upgrade the plan based on the characteristics of its own constitution. The plan is designed for one cycle (cycle time for each athlete individually oriented one and a half or two and a half weeks). Methods sharpen with some emphasis on press lying down. The plan included podsobka - additional exercises. Additional exercises there are many - to choose the most effective, develop your lagging muscle. In brackets are listed options podsobki for each parent exercises. At each training, leave no more than 2-3 of them. Such exercises are usually performed at 6-12 repetitions with 2-3 approaches in each exercise. Before the start of training needs a little warm-up - working with small weights, prepare to work ligaments, muscles Heat. As for the rest of approaches - no hurry, let the body go at himself. In carrying out the basic exercises rest should consist of up to 3 minutes between the approaches of 10. For additional relaxation exercises can be reduced.

Day 1: Strong press

1. Press lying on the horizontal bar (5 approaches). The number of repetitions in approach, not counting razminochnogo, 3-5.
2. Podsobka (press lying on an inclined bench, standing press, press narrow enough, the French press, razvodka dumb-bell in hand, push-ups on the bars). The purpose of podsobki for zhima lying - nagruzit shoulder muscles, upper and lower divisions of the breast.

Day 2: Prisedaniya

1. Curtsey to the pole (4-5 approaches). The number of repetitions - 3-5.
2. Podsobka (press their feet on the machine, the drill for various specialized simulators, rising socks with aggravated).

Day 3: Easy press

1. Press lying on the horizontal bar (5 approaches). The number of repetitions in approach, not counting razminochnogo, 3-6.
2. Podsobka (same as the first day and you can vary the rise in the Dumbbell biceps). On this day podsobki can do more than usual - 3-4 to 2-4 exercises approach.

Day 4: Becomes draft

1. Becomes draft (4-5 approaches). The number of repetitions - 3-4
2. Podsobka (inclinations to the pole, hyperextension, vertical thrust block).

On the lesson plans we understand now is to clarify another important point. To develop the force must strive for each session a little weight rod in one of the basic exercises. Increase the weight depending on their capabilities, but it must be your principal rule of occupation. If today you shook, say, 70 kg for five times, the next day zhima try to increase the weight on 1,5-5 kg. Do not get done at 5 times - do not worry, do at the replay 2-4 and already on the next train try again. As a result, the weight rods in each of the exercises will grow, and with it, and your strength.

Tips for beginners

Despite the fact that there is a strong temptation to immediately flee to the gym and go over the bar, a better approach to the case thoroughly. In the first 2-3 months newcomer is better to focus less on power training, but rather on the overall physical development. During this period, preferred to do a variety of exercises, not peretruzhdaya themselves. The number of approaches in each activity can be reduced to 2-3, while the number of repetitions increased to 10-15. So you quickly gather forces to strengthen the ligaments and muscles, learn its basic features. In doing so, you expand horizons, learn what exercises and will be able to choose the most effective ones for podsobki. And then you can proceed to the substantive power training.

Boxers note

Lessons with iron may be useful for boxers. However, excessive passion boom may have a negative impact. The development of force, nor as intense, due to the increase in muscle mass. Excessive growth of hands, for example, may lead to the arm will not be able to unbend to the end. A sharp increase in weight, albeit by muscular, hit by dyhalke. Therefore, on the run, pryzhkah with skipping rope, etc. should not be forgotten. Also damaging and peretrenirovannost - if you will seriously engage with iron 3-4 times a week, then on boxing training can be forgotten. Conclusion: The sensible approach is important when taking iron for the boxer. Do iron is not more than 1-2 times a week, leaving 1-2 days to rest before the boxing training.

Arguments in favor of boom

Do power training boxers and fans of other arts? The question still remains open - there are many different views: from the total disregard of iron, to fanatical passion boom. In this article we have deliberately evaded the issue by - our task to describe the methods of training, in which every athlete will be able to significantly increase power rates. However, very professional boxers, especially heavyweights, not brezguyut deal with aggravated. To be sure, just look at such fighters as Mike Tyson, Lennox Lewis, Oliver Makkol, the brothers Klitschko, Frank Bruno, etc. To increase the mass and serve as a heavy weight is seriously engaged in iron and Evander Holyfield. After a fight with Larry Donald Russian Alexander Povetkin told the author of these lines, decided to actively address to the pole. Recall that fight Povetkin beautiful mug tehnarya Donald, but he managed to win only on points. "With the technique, endurance and speed everything was in order, but I just did not have the power to strikes. To fill this gap we have found a coach, which will be a lot of work on power training. I have ever been to the pole, but did so chaotic, nesistematichno and did not follow the techniques "- told Povetkin in a conversation with the author of this article. As a result, in battle with Chris Byrd, we saw a much more powerful Povetkin, who eventually won the technical knockout nimble Americans. These examples show that well-known professionals are not alien to work with iron, so it makes sense to join the best experience and ordinary athletes.

Sports equipment

2008-11-30T09:19:00.000-08:00

In our time, the desire to maintain a healthy lifestyle has become very relevant. This way of life means hiking, proper nutrition and regular physical training. The first step to it are just sports physical training. sports bar - that will help everyone to take this step to success. Huge numbers of people like to visit the Watchtower, engage in aerobics. This, of course, due to the desire to feel powerful and remain in perfect form. However, not everyone has enough time to visit sports halls. In this case, a competitive solution would be to buy sports equipment. One of the most popular rounds is a boom. The main types of sports, where the boom is bodybuilding and power triathlon. The boom makes it possible to perform a huge number of exercises to increase muscle mass, and in maintaining fitness. In addition, the exercises to the pole - this is an excellent tool for achieving a good level of metabolism, development, endurance, speed, strength of muscles.

Razbornaya rod is a structure: its neck is at the ends of the socket to consolidate the workload that includes drives of different masses and locks. Any person has the opportunity to pick up a load, what he needs. All models are made of high steel. In today's world there is such a rich choice that any buyer will be able to choose the bar, which one to him.

Each of us wants to be in perfect physical shape. Some dream podnabrat muscle mass, others - to get rid of excess weight. In other words, absolutely everyone wants to have a healthy body, are key indicators of human health. That is why so popular in today's world have become Gym. Disassembled dumb-bell - it is an integral component of each gym. Dumbbell - this apparatus in the form of metal discs together a short handle. Such sports equipment used even in the distant past for the development of force. More exercises with dumb-bell promotes better digestion, reduces the risk of cancer of the backbone. In addition, the exercises with dumb-bell well normalize metabolism. These exercises incredibly effective if you are concerned about back pain, which often occur as a result of weakened muscles. Many dumb-bell designed for exercise or for power drills. Those dumb-bell made of high-quality materials.

Dumbbell can be metal, coated with chromium, a metal, plastic bulk, vinyl. The main features of the sports equipment are considered convenient to use, practicality, safety. Do not buy the heaviest dumb-bell in the hope that they will help you to achieve excellent results. All sports equipment is necessary to select carefully, based on your individual capacity.

To get the most productive sports training have been established various benches, desks and accessories. A shell has its own purpose. projectile raznovysokie bars for the press - that, without making it difficult to provide effective sports. This sport projectile as bars, allows a large number of exercises that strengthen muscles shoulder belts, abdominal press, legs and hands. The simulator is called a hyperextension gorizantelnaya established to train the lower back muscles. Power frame - a system with free weights for the development of many groups of muscles. It consists of a square foundation and four pillars that are connected to each other on top. This shell simply need to create maximum muscular strength. Universal bench for zhima - this simulator, which has successfully helped to strengthen the lower chest muscles and the press. When working on the shells provided absolute security. Such a shell as bench for zhima sitting, has a rich functionality: press Dumbbell, breeding / Dumbbell kept sitting, exercises to train the abdominal muscles of the news - the rise of the torso, lifting dumb-bell at the biceps, and many others. This simulator also set up to train the deltoid muscle.

Bench press, as their name suggests, set up primarily to train the abdominal muscles press. Another projectile, bench Scott - the world's only bench combines the training exercises for biceps and tritsepsov. Bench universal - it is a simulator, which easily transformed from the Bench to zhima in the bench press. He develops these muscles: cervical, breast, as well as middle part. These trainers will help you achieve good results from the training provided you prefer exactly the model that meets your individual abilities.

Sports nutrition - is harmful or helpful?

2008-11-30T09:16:00.000-08:00

In Training rooms, we often hear: «80% success in bodybuilding - this is the correct food». And it's true! Sports nutrition - this is an extremely important component for success in any sporting endeavor. Developed in scientific laboratories, drugs are used by professionals and amateurs a wide variety of sports - bodybuilding, fitness, weightlifting, athletics and many others.

Regular sports activities in conjunction with diet and sound quality additives - this is a difficult but exciting way to the beautiful, sexual body and strong spirit. It will be difficult - but believe me - it is worth it! Start training now and you'll marvel new potryasayuschemu inclusive positives within themselves! (and reflection in the mirror:))

Sports nutrition is intended to reduce the weight (zhiroszhigateli, Diuretics), a set of muscle mass (protein, protein-CARBOHYDRATE cocktails - geynery) and improve the health of the organism in the systematic use (vitamins, antioxidants, stimulants testosterone, a means to strengthen joints and ligaments, etc.) . These supplements contain natural bioactive nutrients that are used alone or in conjunction with traditional food in order to enrich the diet of macro and micro elements.

Sports nutrition - food additives and special systems, used for food bodibilderov fans and active lifestyles.

There is a view that sports nutrition - chemical products, harmful and nenaturalnye. In fact, sports nutrition - it is more baby food, but for adults, or concentrated traditional food. With the help of technology clearance of useful nutrients brought to the required level, and unnecessary or inactive items removed.

In protein (protein) cocktail protein content is usually 50 to 90 percent. From protein powder removed a large quantity of fat and carbohydrates.

Geynery (protein-CARBOHYDRATE mixture) - a mixture of protein and carbohydrates with short and long chains. This allows the energy released gradually over a longer period of time.

Energy contain mostly pure carbohydrates, for a more rapid fall into the bloodstream. Protein and fat, they do not contain at all.

Vypiv creatine monohydrate in quantities of five grams, you will receive kreatina content in the blood, for which you need to eat five kilograms of meat!

Some athletes have expressed the concern that it is possible to renounce the use of sports nutrition in the recruitment of muscle mass. And do only the traditional foods - cheese, chicken, eggs, lean milk, fruits, nuts.

Unfortunately, this approach has several weaknesses. In addition to the necessary material (protein), with traditional food body receives a large amount of fat and carbohydrates. In the end, they settled on the waist and other parts of the body. Traditional products will not be able to provide the required quantity athlete body of vitamins and minerals, because difficult each day to eat several pounds of fruit. The third stereotype misconceptions is that sports nutrition negative actions on the excretory and digestive systems, overloading them.

Sports nutrition - it is food additives. They do not replace traditional food, but complement it. Contribute to a diet based on conventional products, the missing macro and micro elements in sufficient quantities.

In the west sports nutrition has become an integral part of life diet of athletes and enthusiasts of outdoor activity.

Principles of rest.

2008-11-23T02:40:00.000-08:00

Current training programs include almost overnight in the gym. Three days a week are considered the absolute minimum, and most programs are designed for four or five training sessions per week. Training for split-system are as follows: two days of work and rest-day, three days of work and rest-day, five days and two days of rest, six days and one day of rest. Sometimes encouraged to go to the gym two times a day. Each body part accounted for eight, ten, twelve or fifteen setov and two or three exercises, or even more! Such frequent and intense training - the usual practice of professional body-builder. These genetically gifted (and, in addition using steroids) bodibilderam it really could be beneficial, but we amateurs, "arranged" very different. If I am talking about eight sets of exercises that should be done twice a week (quite normal program for beginners), the bodibildery, vospitannye on modern literature, just rashohochutsya. And if I will propose a set of five, four, three or even two exercises, which are no more than twice a week, then I simply find it abnormal. In the meantime, fans can only benefit from the program, reduced to the limit! Today, it is believed that training should take from half to two hours and repeated three or four times a week that the total time spent in the gym, was no less than six hours a week. And this at least ostensibly suitable only for beginners, yet they have failed to take the cause seriously. " If the popular methods were effective (I am speaking only on genetically medium and not using steroids body-builder), we already would have been thousands if not millions of Schwarzenegger and Yetsov. But the sad truth is that popular methods of training are intimidating low efficiency. This confirms my personal experience, my observation, my communion with the vast number bodibilderov. Promote simplified program with a small number of training sessions per week is absolutely necessary. And that is softly says: the time has come for hitting the alarm! After all, we are all simply morochat head completely useless systems!

Simple programs are needed not only for beginners. No, most secondary bodibilderov should use them throughout their sports. Of course, I do not speak about a single version of training schemes, but the exercise must remain simple and basic. Few ordinary fans, even after many years of training has reached the stage where you can move on to the "finishing" program of isolating movements.

When you first hear about the need for simple "truncated" program, you must understand: rezultativnaya technique training for the typical fans fundamentally different from the techniques of professionals and therefore only at first glance may seem absurd.

No training and no diet will not help you increase the size of muscles, if you are remiss in recreational and rehabilitation. Even when selecting cuts of the program (two set for each exercise), you will not succeed unless go to the gym too often.

Exercise three times a week

Typically, body-builder recommend exercise for all body parts to three times a week. For many years I have heard the same advice: trains, for example, on Mondays, Wednesdays and Fridays. I myself believed in their reasonableness, not yet read the article Mike Menttsera in which he offered to try the less frequent training. And just abandoning hits gym three times a week, I started to make some progress. When I became more experienced and develop a capacity to train more intensively, I felt that even two training sessions a week (if they hold with the load limit, including Become cravings and squatting) - this is for me mnogovato. In this sense, I am no different from most other typical fans, for whom two were so intense training a week - this is also going, even if they perform abbreviated sets of 3-4 exercises. And some amateurs can not achieve the result if the more than four exercises. And that stronutsya to dead center, every drill they need to perform every five, six or even seven days. Since the two exercises a week (with the usual exercises) are often too high for amateur load, it is better to take over the rule of three training during every two weeks. For some, as fans will be even more effective implementation of each of the basic exercises only once a week. In fiction you do not meet these recommendations, although the application of the guidelines into practice gives rise to such a mass, which lovers do not dare and dream!

If you treniruetes three times a week

With the full impact on each train ordinary bodibilder are usually not able to achieve growth, if it makes the whole body exercises three times a week. If during the week you change the overall burden on the body, increases the likelihood of success. For example, if you spend Monday "severe" training on Wednesday - "easy" but on Friday - "average", then you will be completely "vymatyvatsya" only once a week. This greatly increases the chances of success. The words "heavy", "light" and "average" are relative terms, so they must be clarified. Suppose, for example, that John can fulfill ten bob to the pole at 150 kg, and George - the same ten bob, but weighing 100 kg. For John curtsey to the pole at 120 kg - not a problem, and he considers it easy. And George load of 120 kg will seem very heavy. To understand what is a "severe", "medium" and "light" training, take a load on the most intense, you are completely grueling training for 100 per cent on Monday If you prisedaete six times with the weight of 140 kg and this is for you almost limit it will take that 140 kg x 6 - is 100% for the bob. For "light" of the day (Wednesday) will do 80% of the weight with the same number of repetitions - 110 kg x 6. "The average load on Friday will be 90% of the maximum, ie 125 kg x 6. (Instead of a "100% - 80% - 90%" can be used in two training sessions a week with a load on the whole body, which is 100% on the first day and 80% -90% - in the second.) There is the option: distribute the most grueling sety for different muscles on different days of the weekly cycle, so as not to carry out all the "heavy" sety in one day. Then the whole body is still receiving a load three times a week, but on every train just something one is being sent to the limit. Nevertheless, if such a pattern from your body there are no days "working holiday", and the possibility of overwork more than in the ordinary division of exercises to "severe", "light" and "secondary".

Visits to gym three times a week can be very effective if you spend training in different ways, and each activity is carried out either once a week or three times in two weeks. This is fundamentally different from those generally accepted whole-body training three times a week. I am convinced that the typical fans who have not much free time and not so great ability to recover, should not perform complex exercises for all muscle groups three times a week.

Personal example

When I was about twenty I lived with the conviction that "peretruditsya in bodybuilding is not. I have followed this opinion and pull down their work in the gym. At each training drill, I served for the whole body - a maximum of two set, each of the exercises (there were only eight) only twice a week. But I still recall with horror what I'm worth. I methodically harass her body during the entire month, until risen against it. Illness or injury forced me to make a short break. Then I throw frenzy on poles and carried out several short and very intensive training, and then returned to the usual program - two training sessions a week. And both drew two years. And that was before I got married and I have children. At that time I could sleep long and at night, and recuperation was much easier than at a later age. I bring each set to complete collapse - the limit when the next repetition is not given to me even through chitinga. Then I asked my partner to help me and squeeze out a further three or four forced repetition. And finally, as if all this were not enough, do a few more negative repetition: friends raised the bar, and I opuskal it may be slower. As a result, after every training I have vymatyvalsya, I was sick the whole body. It was this madness. I do not know how I managed to resist it for so long despite the fact that neither the size of muscles and their strength, I did not increased. Incredibly, that I could give so much without receiving little in return. And while I was still very far from being fully realize their genetic potential, and worked as a rabid, somebody did not have any. Diseases or were injured willy-nilly, I stopped training for one to two weeks. I lost power, and he manages to restore the previous level, but did not move any step forward in terms of weight and strength. And all the setbacks I had only one explanation - means little, I trained. And I have done more press.

The light at the end of the tunnel

The correct rest and restoration of the correct choice of the schedule of training - not only their frequency by itself, but the frequency of training at full capacity. The latest we have discussed in detail in the previous chapter, when talking about cycles. Now let's talk about the overall frequency of training. If you remember adolescence bezumnuyu My, I should do now that: the burden had to be changed periodically, as described in the previous chapter. Becoming cravings and squatting to perform only once a week, and other exercises - every four to five days. Each train had to do no more than six exercises and do not stick too tight training schedule. Then I would work in harmony with the regime for its reconstruction. The frequency of training would be reasonable and not taken at random from an article or book accidental author.

No matter how much perseverance you have shown in the gym, how well you eat or sleep, but if you take over the bar too often, decent success, you do not type. Optimal frequency of training, which godilas for all, does not exist. It varies depending on the physical data man, his endurance, age, lifestyle, the intensity of training, diet, quality of sleep and rest, as well as other factors.

What is the restoration of

For the growth of muscles needed two conditions. First, it correctly picked up the pressure on training, and second - fairly large spacing between them so the body can recover and grow. The restoration consists of two parts. The first part - it is freedom from physical fatigue, a feeling of complete "izmochalennosti" which occurs after every hard training. Fatigue individual groups of muscles is here only part of a general fatigue. Moreover, emphasis on basic drills - squatting, becoming drawn and zhimah lying - poses a much greater fatigue than the same number of isolated movements like razgibany leg hyperextension or Crossover for blocks. After training the body was most important to overcome this purely physical fatigue. Only recovered from it, the body can move to another part of the restoration - muscle growth and increase strength, that is, the so-called "sverhkompensatsii." During my youth I tower fatigue on fatigue. Not having to recover from one coaching, I have again been in the gym. And since I am failing to get rid of even a straight muscle fatigue caused by training, my body and do not fit closely to build at least a little more muscle mass. Not surprisingly, I podkashivali a disease, the injuries. And how different my body could drive me out of gym? How else could they get rid of permanent exhaustion? My body was not up to that build muscle mass and strength, he just wanted to survive. Many amateurs bring themselves to chronic fatigue too intense training. Although much more lovers come to that as a result too frequent and long training, albeit not very intense. For many training schemes and the popular classes on split-system even genetically gifted athlete could bring to exhaustion. What really here to talk about the growth of muscles and their forces from ordinary fans?

If you are experiencing chronic fatigue, your body not to be able to realize its potential for muscle growth. Here is where in the gym so much body-builder-losers.

Do not come in the room until you feel that rest and recover completely after the previous exercises. Never exacerbates their weariness with new loads. Let me rest!

How many days you to do this depends on you. If you're twenty years, if you are energetic, good sleep and leads a life free from stress, you may be fully restored after each of intensive training (even with the bob and is thrust) is already the third or fourth day. On the other hand, if you are thirty, if you have small children who do not give you sleep at night, the two work and life, full of stress, do not wait to be able to recover in the third or fourth day after exhausting exercises. Then each of the exercises to perform better at intervals of six or seven days, and between training with stanovoy impulse to do more breaks. You can do so: to divide a set of six exercises in half and each half to take turns with reasonable frequency.

If you have big problems with the restoration and recreational and nervous tension is not released you forget about the intense training. Take care to preserve the gains already achieved as long as everything back to normal, and you will get the opportunity to train.

Exclusive genetics and the use of steroids significantly increase the body's ability to make overloading and speeding up the growth of muscles. There already exist other laws. Of course, and professionals need to recover between training, but they can go to the gym more often and to perform there more exercise than we are. All of this is written not to disappoint you, and to ensure that you have heeded the advice of people like you. There is no point to imitate those who have special genetic advantages and support pharmacological means.

What should be for recreation?

Many amateurs are beginning to increase muscle mass and strength, regularly carrying out a separate exercise only once a week, but it becomes cravings - even rarer. Do not be afraid to experiment with such regimes training and do not believe people who want to assure you that we should walk in the room at least once every four days - otherwise, they say, you atrofiruyutsya muscles. There is no need to adhere to strict timetable. Rest between training as much as you need to feel good: seventy-two hours, ninety-six, one hundred and twenty-one hundred and forty-four or even more. Index - progress, rather than adherence to scholastic schemes.

At the initial stage of the cycle, when the load is still only close to your past record, you can train more frequently than during full load. Selecting the frequency of training, to take into account not only your overall fatigue, but fatigue and individual groups of muscles. If the back or legs are still HURT, albeit slightly, wait for another day or two before re-loading them or go to the hall. On the day before training in any of the muscles there should be no pain. The pain in the muscles caused by the basic exercises, always accompanies muscle fatigue. Is it possible to imagine that you are very sick leg, buttocks and loins (say, squatting), with no clear overall fatigue?

If you like to be "vtyanulis" in training, and most difficult stage of the cycle is yet to come, you can not feel "local" fatigue - just general. But do not think that if you do not hurt, you are fully recovered and can again go to the gym. No, at every training session should be only after they have passed and "local", and general muscular fatigue. Otherwise, you sorvetes in the gulf at the bottom of which you are waiting for the disappointment and despair.

The speed of your progress almost directly related to how effective exercises you time to hold, say, a month or a year. If you can train each body part a day while recovering normally, you quickly "reach" the number of training needed to develop an impressive musculature.If you can load each muscle group only once every five to seven days (for stanovoy traction frequency may be even less), the required number of training "accrued" you have a very neskoro. But you do not accelerate growth, if you come to the hall more nedovosstanovivshimsya.

So, try to resist the right pauses between training. Never go to the gym, has not yet feel fresh and fully rested. If there are doubts about the recovery, it is better to wait another day or two.

Some train lovers successfully growing remarkably rare. Some people perform with cravings Become interval of two to three weeks. And blame is not laziness - just those bodibildery on its experience convinced that they can not succeed at a higher frequency of training. You do not necessarily take their example, but keep in mind that these cases are, and thus, the frequency of training can fundamentally alter a very wide range.

Dream

Even if you think that your health is not suffering from what you often nedosypaete for an hour or two, sooner or later it affect your work in the room. And if "nedosyp" accumulate, you can forget about progress in bodybuilding. If you wake up in the morning themselves, without an alarm and without assistance, a week during the week and month after month, your success will be much more visible. To progress in this room is very important that every day you feel totally rested. Then you will be able to conduct more drills at full capacity, lengthen your cycles and you will not waste energy and effort wasted. To create the necessary conditions for muscle growth, better perespat than nedospat. Try to early fall, with about the same time to adjust your internal clock. Rise is not too early. If you Wake, it is bad. Keep a regime that will allow you to wake up alone.

This is very simple. Do not burn in the evenings before television, and you will always stand up for themselves. I am perfectly aware that the hard work and life with young children, who are constantly hampered by sleep. There are times when to establish normal sleep did not succeed. However, brooks, and when conditions become more decent, start empty as it should. And it shows impact on your success in bodybuilding.

If you sleep long and hard, you will be much easier to realize their genetic potential. This is especially important for the second half of the cycle. When the load reaches a maximum, and do everything to vykroit to sleep an extra hour or two.

Reduced training

Reduced training include only basic drills - any further and "finishing" the work is excluded. The number of basic exercises can be reduced to four, three or even two in a pinch, you can perform only one exercise. Assigned to this guidance seriously. For some fans this is the only path to success.

Even for those who are able to move forward under a complex set of exercises, reduced program may be more effective. Easy does it - this policy is particularly true for the middle and not using steroids amateur. Do not believe it? Check it out Just do not forget the perseverance and patience.

A reduced program has two big advantages. First, because the very short training, you can perform all the exercises is intense. Secondly, your body will be easier to recover between training. This means that much less likely overwork. You will recover faster than usual, a better feel free training days, and begin training with great enthusiasm. And then will grow faster. Here it is, the secret of success! Another advantage of reduced programs - you will be held in the gym less time. For those who are engaged in a very hard life, it is of great importance.

Reduced training - this is the only path to success for those fans, whose constitution almost entirely "not suitable" for of bodybuilding. However, the use of abbreviated programs (especially at the first stage of training) is very helpful and those who do not obdelen nature. Even its abbreviated training gives great advantages compared with traditional methods.

Need a massage there?

2008-11-23T02:39:00.000-08:00

Need a massage there?
They say that massage, saying, good help after a serious training. Though, and the restoration of ediet faster, and pain in muscles, no. Scientists have determined that this is complete nonsense. Two groups of the same body-builder trained intensively, but then did a massage. Differences in restoring any! In addition, muscle and sick from all the same - 1-2 days. Out massage is not needed? It would not. Training negatively affects the nervous system: Athletes are irritability, loss of appetite and sleep. Massage just helping of nerves. " Muscles relax through massage, along with relaxing and nervous system.

With massage can give you?

* Reduces muscle strain, sprain, convulsions,
* Gives more power
* Allocated endorfiny (natural pain killer)
* Through diet and exercise massage restores the contours of the body and reduces the subcutaneous fat
* Muscles are elastic, allowing athletes to train with heavy loads without the risk of harm to themselves,
* Helps reduce swelling,
* Helps to strengthen the back and complements the treatment manual therapist,
* Increases the number of red and white blood cell,
* Increases blood circulation.

Counting the proportions of John Makkalumu

2008-11-23T02:37:00.000-08:00

Formula John Makkaluma

One of the best formulas, which poses a lover difficult, but achievable goals, an expert Methodologist John Makkalumom. Formula Makkaluma is based on measuring the pillar loop wrist.

6,5 pillar loop wrist give chest girth
85% pillar loop chest girth give thighs
To get the girth waist, get 70% of the pillar loop chest
53% of the pillar loop chest girth give thighs
For the neck need to take 37% of the pillar loop chest
Biceps girth is 36% of the pillar loop chest
The figure for the tibia is slightly less than 34%
Girth of the forearm is 29% of the pillar loop chest

As a measure ...

2008-11-23T02:35:00.000-08:00

General Rules

Status: natural, standing - heels together, toes vpoz, vyppyamleny legs, stomach podobpan, puki deleted brush freely hang, head ppyamo.

Izmepeniya diametpov, around and skin-folds zhipovyh ppovodit be in the same field (usually - at ppavyh course, ppavoy stopone the body) to edinoobpaznosti izmepeny, because the human body is not simmetpichno and zamepy to ppotivopolozhnyh points can be nekotopye pashozhdeniya .

Diametp (distal) shoulder / bedpa - is the largest passtoyanie on gopizontali between kpaynimi points elbow / knee.

Izmepyayutsya loops in a plane peppendikulyapnoy bone mepnoy tape, kotopaya should ppilegat tightly to the body, but no dent in the skin.

The thickness of skin folds-zhipovyh (KZHS) izmepyaetsya when constant pressure izmepitelnyh povephnostey, necessarily taking into account opientatsii fold. For izmepeniya be two fingers left puki jump skin (in the final 2-3 cm in the torso up to 5 cm), a slight delay and impose izmepitelny ppibop. Skladku should bpat bystpo.

Private rules

Height. When high ppicheske hair ppedvapitelno pasppavit.

Girth nappyazhennogo shoulder (biceps), most shipokoy izmepyaetsya in part nappyazhennogo shoulder (biceps), when this puka bent at the elbow, gopizontalna and maximum nappyazhena.

Girth nappyazhennoy tibia izmepyaetsya in the shipokoy part nappyazhennoy tibia (man stands on the socks and the most runs vveph).

KZHS at hand - on the back (external) povephnosti brush on upovne tpetego (spednego) finger. Opientatsiya fold: veptikalno, along the axis of a finger.

KZHS back svephu - under the bottom corner ppavoy shovels. Opientatsiya fold: awry - svephu down iznutpi knapuzhi.

KZHS on his shoulder from behind - at lowered ppavoy puke in vephney tpeti shoulder in tpitsepsa closer to his vnutpennemu kpayu. Opientatsiya fold: veptikalno, along the axis of the shoulder.

KZHS on the side of his stomach - over ppavym iliac gpebnem (on the side kpaem pelvic bone). Opientatsiya fold: awry - svephu down behind kpepedi.

KZHS on the tibia - on the back povephnosti vephney part ppavoy tibia at upovne bottom corner popliteus. Opientatsiya fold: veptikalno.

How to build a training cycle.

2008-11-23T02:29:00.000-08:00

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?

How to avoid overload?

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The reason for re-loading may be too high intensity training or excess frequency sessions. Limit the amount of work for training or go to less busy schedule (you can do both).

Re-load may arise as a result zhiteyskih trouble: do they affect your ability to recover and could dislodge you from the usual track. If your body "Unlearning" to recover because of problems at work or at home, then you need to change the regular training program.

Simply put, if you start "shamble" and your sports fervor fades away, then you re-nagruzilis.

Constant fatigue, severe pain in muscles and loss of enthusiasm - these are the most obvious symptoms of re-load. But there are others. These include, for example, reducing or completely halting training weights own weight loss, insomnia, total collapse, which gives a knowing, even in non-training days, and the low resistance of the body cold and diseases in general. In addition, increasing the pulse at rest and increases blood pressure.

Local pain and general fatigue - essential satellites of any body bildera. But "useful" general fatigue, which is positive organism on training, should never be confused with severe exhaustion, podtachivayuschim forces and undermining health. As can be seen to play, take a shower, and then nice to eat - all this is a great pleasure. But definitely a crock, already tired, and he could hardly vypolzti of the gym - it is quite another. Starting a new training cycle after a short break, you should feel totally rested. And if you just accept to work full-coil "(albeit at lower weights than at the end of the previous cycle), the obligatory pen itself into a state of re-load. In the future, pain and fatigue are not systematically give you progress and undermine the design scheme of the cycle. As a result, you sobetes with pace and zavyaznete at best, on the same scales, which have learned to work even in the previous cycle.

Some authors argue that in order to prevent re-load need to diversify their classes. If this is you do not go beyond the techniques I have described, for genetically typical and not use "chemistry" fans, there can be no objection. However, it can not increase the amount of work or jump too high for amateur intensity. Using the course dictated by the nature of the cycle, can not be forced to change! Otherwise, progress will not be!

Changing the load.

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CHANGES IN LOAD

Remember, body-builder to be cyclically changed the burden on training. In cycling the load - the key to long-term impact of body-building exercises. Of course, to develop impressive muscles needed very strenuous training, but this does not mean that we should equally "lay" every time a week to week, month after month and year after year. Has been replaced by a more intensive training should come under intense and vice versa. This is especially important for body-builder with the average data.

Organism fundamentally unable to build muscle mass and strength continuously for a very long time. We have to plan their training on a "step backward, two - forward." Even genetically gifted professionals are using cycled load. The difference between them and us is simply that we sometimes had to retreat further than the professionals, and make a shorter "shazhki forward. Cyclic changes in the load is in the regular variation of working weights and the overall intensity of training, as well as changing some other training programs. In particular, it is necessary to change the numbers Cyclically setov most intense, often carried out recruitment and training exercises.

Some too much increases the total amount of work for training. While cycling total in the maximum and benefits programs for medium-lovers should not be too tense. The intensity of individual training can be just "average" values, and even then only occasionally. Sverhnapryazhennye training should be left to other - genetically gifted and sitting on steroids professionals. Still, lovers of well-developed muscles can experiment with very high loads. About programs for "advanced" fans, we talk more in Chapter 10.

Newcomer does not necessarily pay much attention to changing load. He must choose for themselves a simple set of basic exercises, not too often go to the gym and train highly individually without forced repetition, repetition and so negative Follow these rules, a newcomer can make progress within a year or more. What he needs is every two to three months to make a one-week break, and then after the rest one to two weeks to work with slightly reduced capacity, so even sometimes change for the diversity of a couple of exercises. But when progress is beginning to slow, it's time to think about cycles.

Notice that the most notable successes achieved in the early stages of training. But if you're not a newcomer, it does not mean that you have never be able to move forward more steps. If you have long been among the laggards, and if you've never tried to combine a shortened training program with enhanced quality and nutrition, and if you never put out in the gym until the end, if you do not give your body how to relax between training, and if you do not know as a useful test and is ready to help partner; short, if you never really did not "immersed" in bodybuilding, then you still have a chance to learn how to recruit five or even ten pounds of muscle mass for several months. Some of my friends who have been able to recruit a dozen kilos for six months!

Very rapid progress can not be permanent. Regular drills at full capacity led to the depletion of the body. From too intense training and the brain begins to rebel. Strive to increase the weight of rounds and do more repetitions on each train - this is a very heavy moral burden. If your body and so is the limit, you can not try to "squeeze" out of something else besides. So the body-builder from time to time just need to relax a bit. On some exercises, you should not consciously lay before the end. Those who still acted on the principle of 'train to exhaustion ", it is difficult to get used to this idea.

After the initial phase of training will inevitably slow progress. Then it will be irregular - it will be their ups and downs. Cycled pressure helps to make this irregular process in a regular sequence of "peak" and "failures" in which each new maximum and minimum would be a bit higher than the previous ones.

After the initial phase of training absolute progress is being made about every three months. Try every three months, put on 4-8 kilograms in zhime lying on 6-12 kg of squatting and becomes drawn to direct my legs. That would mean the same regular increase in "mass" in the 1-2 kg. If you maintain this momentum during the year and a half (six cycles for three months each), then you will reach a lot! It turns out that lying zhime you add at least 24 kg, squatting and becomes drawn - 36 kg, and the weight of your muscles grow by 6 kg! Of course, all this does not compare with the speed of development professionals, but for fans of this steady progress - it's just fantastic!

Imagine, for the three polutoraletnih round 70-kg amateur increase its "mass" of up to 90 kg!

The modified training cycle.

Many weightlifting used cycled load for a very long time and it set new records year after year. Such arguments in favor of cycles, even a contiguous area of sport, it is impossible not to listen.

One of the most effective cycles for weightlifting is at 12-15 weeks, and its purpose is to increase the weight of shells at 4-10 kg in each exercise. In the first week of an athlete works with 80% of those weights, which he had raised at the height of the previous cycle, while the same number of repetitions. The load is gradually increasing. After 8-11 weeks, again reached the previous maximum, and there is still time to beat its own record. At last week cycle athlete hard work to improve results.

If you modify this cycle in favor of bodibilderov obtain shock scheme, which guarantees the increasing strength and weight with 100 percent certainty! Note that a body-builder many times elsewhere should not fall below five, while weightlifting sometimes raise piercer fewer times. In addition, the closer to the end of the cycle, the lower the overall amount of work on the train. In the course of the cycle and decreasing the amount of work and frequency of training.

So, take for example, squatting and let us assume that before you get into the hands of this book, you are finished weight of 105 kg in six recurrence. To begin, select the cycle of weight 80 kilograms (approximately 75%) and do two set of 10 repetitions, although you certainly could greatly increase the number of repetitions easily. Remember: the cycle must begin with obviously smaller loads, then they will grow until you grow to record (this happens in a few weeks), then comes a break, and then the cycle can be repeated, not necessarily in the same form.

To begin with, because the load is low, training can be conducted twice a week. Then the frequency of training come down to three in every two weeks. If this is for you lot, and you are failing to recover between training, start with three hits gym for two weeks, and after six weeks, go to one train per week.

Here is a rough program (weight rod is listed in kilograms):

1 st week: Mon. 80, 2x10 five. 82, 2x10

2 nd week: Mon. 84, 2x10 Fri. 86, 2x10

3rd week: Mon. 88, 2x10 Fri. 90, 2x10

4 th week: Mon. 92, 2x10, Fri. 94, 1x10, 1h8

Now sety difficult to perform.

5 th week: Mon. 96, 1x10 Fri. 98, 1x10

There remained only one set.

6 th week: Mon. 100, 1x10 Fri. 102, 1x10

The frequency of training is becoming one and a half times less.

7 th week: Wed. 104, 1x10

8 th week: Mon. 106, 1h9 Fri. 108, 1h9

9 th week: Wed. 110, 1h9

10 th week: Mon. 112, 1h8 Fri. 114, 1h8

11 th week: Wed. 116, 1h7

The frequency is reduced to once a week.

12 th week: Wed. 118, 1h6

13th week: Wed. 120, 1h6

14 th week: Wed. 122, 1h5

The end of the cycle. Progress there, so what!

Keep in mind that weight should be increased gradually (we talked about this in gl. 4), or you log into a dead end. In our program after, say, the tenth week, you can begin to add only 1 kg, since then the training will be very very busy. And at the beginning of the cycle, it "easy" stage, it can be added and more.

Practicing for this program, you need to do before the main setami razminochnye. In squatting perform two or three razminochnyh set. Keep an eye on technology and not shallow or squatting on the millimeter!

Thanks to rest before each cycle, and several "easy" week at its launch stage, your body and brain are able to relax from the long-term stress. Reducing working weights at the beginning of each training cycle creates a framework for improving your personal records. If it were not for the periodic reduction in weight and load, no, even the most fanatical, efforts will not help you raise the bar to a new record!

If you're not in the form of ...

When he came to the gym, you find that you now "bad" day, are not forced to comply with all provisions of the drill, at whatever stage of the cycle you are. If you feel no matter further prior to training, wait for a day or two. If you have already started work and realized that you are not in a form that reduce the weight of half shells and make a few repetitions less than planned. Do not try to deceive his body - is still not released. Do not worry that you "came out of the schedule: at the next train to do something which is scheduled for" bad "day, and thus renew the movement of the cycle.

The errors in determining your start page loads

If you correctly identified the initial weight in one or more exercises, correct errors on the next train. For example, squatting may seem "difficult" compared with other exercises. No problem - when you prisedat next time, ubavte weight rods at 5-10%.

Mini-series

The cycle need not be so long as our example. A short but effective mini-cycle includes training and 6-8 is as follows. Incidentally, this cycle is based on the general rule of combat "stagnation". It states that after the "point of impasse" must begin a new cycle with small loads and do exercises porezhe, that is to increase the interval between, say, for four days.

Relax as it should. Start with a weight of about 85% of those where you zabuksovali. " Excluding razminochnyh setov, training will run well. The first two (with a load of 85% and 90%) will be relatively easy. Normally the number of repetitions - even at reduced weights did not increase it to the limit! Regular exercise (95%) will potyazhelee, but you manage. Then spend a train laden v97, 5% and only after that - training with weights, which finished the previous cycle (100% load). Here you will have to sweat, but if between visits gym, you eat well and relax - which is very important "if"! - The training will be successful, and you make the total number of repetitions. More will be training with weights at 102.5% (or 101.25%), and this will be your new personal record (how much repetition you have done). Well, then you should osilit total number of repetitions or on the train, or the next, otherwise the cycle will not be successful. Conquered 102.5% (or 101.25%), try again to increase the weight at 1.25, or 2.5% (on the next train). If necessary, add extra day or two of rest between training. Avoid overheating, care should in no case "peregoret." Be patient - and then the next cycle will bring you new achievements.

Repeat record in the same weights and the same number of repetitions at least two training sessions in succession, which will be sufficient to hold the result.

To give a more detailed program like a mini-cycle. Let's say you are "stuck" at 96 kg at ten repetition stanovoy drawn on direct legs. Take a break for ten days and resume training, performing this exercise only once a week. Other exercises, excluding Become cravings for bent legs, you can do and more often: for example, every five, four or even three days. Correct frequency you choose for yourself. Some parts of the body recover faster than others. The time needed for recovery depends on your age, the intensity of training, their duration, the number of stress in your normal life, the quality and quantity of sleep, diet, and so on. More we will discuss it in the next chapter.

Coaching number

1 82h10 (85% of 96)

2 86h10 (90% of 96)

3 91h10 (95% of 96)

4 93,5 x 10 (97.5% of 96)

5 96h10 (100% of 96)

6 98,5 x 10 (102.5% of 96)

7 101h10 (105% of 96)

8 103h8 (107.5% of 96)

(These weights can be slightly rounded, depending on the pancakes that you use.)

It does not include razminochnye sety. The figures are only for the latter, the heaviest set. But the warm-up, of course, are also needed. At each of the first three exercises most of you would rather make one set of five slow repetitions to the pole in 55 kg, and within a few minutes - five more repetitions with a weight of 70 kg. From the fourth week and next razminochny add a third set of two repetitions to the pole in the 88 kg. Follow proper, safe equipment.

Eight weeks - so long for a mini-cycle, but keep in mind that this happened because of the low frequency of training for stanovoy traction in the direct legs (all times a week). If we have an example of press rods, which can be performed every fourth day, the duration of the mini-cycle of 6-8 exercises would be 3,5 - 4,5 weeks.

Proper technique.

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The desire for progress intensity should not affect the accuracy of carrying out the exercises. Each additional repetition, and each increment of weight shells have to work "honestly" - only then your weight will increase along with increasing loads. Proper technique means very much. And what is the correct technique? There are many different opinions on this matter. Personally, I do not advise during the repetition seconds: mole, so many seconds on the rise, so many in the sinking. This will distract you from the principal - from the largest possible number of repetitions under your "working" setom. Here are a repetition can be considered without losing focus. When you're used to training, you will subconsciously through repetition themselves to not noticing. This calculation, of course, necessary because it will help you at all times to keep in mind the ultimate goal and strive tirelessly for it.

The first few repetitions in the web based gives easy, so here you will not have to operate at full capacity. If too "try" at this stage, the boom will take off too quickly, and this can lead to injury. But at the end of set, you should "lay" in the present and to follow that there is no chitinga. The boom should move measured - not 'drop' it! Not too bad, that by the end of set the speed of its movement could be noticeably slower.

Between the repetition need for a pause. Initially, this pause will be very short - say, one second. Then it will lengthen, because by the end of set, you'll have to translate the spirit before each repetition. At various stages of training process and in individual drills pause between the repetition can be greatly increased.

At the end of set, carefully following the desired number of repetitions you can afford one or two additional recurrence of chitingom, but only in some drills. For example, if you bob and becomes drawn avoid chitinga a fire.

If you have an experienced partner, you can do these exercises forced repetition. Following zhimy lying, you can do the last repetition of chitingom slightly prognuv back if poyasnitsey you all right. If you can bring back, do forced repetition of a partner. However, forced repetition is not necessary to get involved: at the peak of the cycle is fairly one-two in the final of each web based exercises (and no more than once a week).

While it was a standard manner carrying out the exercises. But you could do them a little differently, for example, lower rate. Some follow the rule "two seconds on the upswing, four in the sinking," and some people even believed that the only true pace. Sometimes at a slower pace (sverhmedlenny, see Chapter 13), where each repetition takes no less than fifteen seconds. Change of pace can make in your coaching diversity. But do not abuse the experiments, otherwise you will never uspeete understand what method is better. In one training cycle, it is desirable to perform the same exercises at the same pace, and the next cycle could be slightly different.

Productivity training is defined by a set of factors. It neglected one of them, and the effectiveness of training will fall. Progress loads in bodybuilding importantly in the world, but only if the right equipment and taking into account all the other requirements.

Permanence

Fans must adapt existing methods to their genetics. In this one have to go for a more substantial change habitual patterns than others. Actually, it's always on the experiments and mistakes takes time. Nevertheless, some body-builder almost immediately find what they need, well, but someone spent searching for months and years ahead, even if moving in the right direction and choose reasonable methods. A variety of techniques are too high. How, though, and the big difference between people. Very often that fans of fatally misleading inefficient methods, which is full of literature Bodybuilding, and they grope right way only after a few years. And to some and not able to find a methodology that allows for real increase muscle mass and strength.

Even if all goes well, progress in bodybuilding can not be the same for a long time. Sometimes you'll make quick progress, sometimes you have to overcome periods of stagnation. Please persevere. Do not give up. Main is not to repeat mistakes. Keep a diary of training and record all that you have achieved. These records you need to determine how to proceed.

The huge success for many years - so many small successes from month to month. Little by little, brick for brick-built building so. Think of the great skyscraper built by people. They erected floor for the floor. The same "structured" and a man in bodybuilding. Let the girth of your biceps and drumsticks will increase at least at polsantimetra. Boost a little weight, and you're sure to win another polsantimetra, and then another. One day, your rod potyanet a hundred kilograms, and muscles will grow twice and tripled. Index - the frequency of training.

Mistakes, disappointments, injuries (not necessarily received training on) and failed experiments - are part of life. They did not leave. Instead, they harden us. Will be times when you just have to fight for the preservation has been achieved, then progress can only be imagined. And then everything will begin receiving again, and you quickly go up the hill. Whatever it was difficult, never give up. Only hard can achieve something in bodybuilding. To win, you need time - a lot of time. So the main thing - the regularity of training.

Universal training programs godyascheysya for everyone, alas, does not exist. But there are, however, the general pattern that must be addressed if you want to succeed.

In addition to various natural data, which we detail in the second chapter, when developing an effective training program should take into account many other factors. Genetics - a strategic factor, it depends on your ceiling and your "compatibility" with a system of training. Other tactics, factors play a greater role in daily work. Such factors include performance, age, health, internal discipline, the availability of injuries, personal preferences, available equipment, gastronomic habits, wealth, availability of leisure time, family obligations, the quantity and quality of sleep.

The choice of exercises.

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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.

Wise advice for the health of your heart

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Can I change the type of your body?
Whether you ektomorf or endomorf, change is easier than you think.

What do you type? No, we do not talk about how you look at the visit. What is your type of composition? You thin, thick or brawny? Low, medium, long? Broad shoulders Do you or do you like pears? Whatever was your teloslozhenipe, your genetic disadvantages and advantages are clearly defined and they will not detsya.

In fact, the physiology is determined by three basic types of body. And because the characteristics of each are known, through properly chosen diet and exercises you can noticeably change their body.

Yes, of course, swing, it would be much easier if we were all mezomorfami, people from the country's fastest growing muscle mass. Unfortunately this is not the case. But we should not lose heart! Any one of us, regardless of the body, may be attractive, muskulistym body, if only to observe certain rules of training.

Looking at today's Champions professionals find it hard to believe that there are no natural mezomorfy. Guys like Flex Wheeler and Lee Labrady broke his ektomorfny barrier and began massive champions.

You also can change his or her body. But the iron rules of the game varies depending on your resignation of. Dry athlete with little subcutaneous fat should not train as much as endomorf, nor for that! Your style of training should reflect your physiological individuality, learn and trains deliberately.

Three main types of composition are as follows: endomorf, ektomorf and mezomorf. You have most likely strongly expressed traits of one of those types, and some places visible features of the other two. As you will soon see the creation of your new body and change your resignation of a lot easier than one might expect, and far more interesting than you might think.

If you are new to bodybuilding, giving enough time studying the proper and safe carrying out the exercises. Work progressed, increasing the intensity of their training. More experienced athletes will need only adjust its training program in accordance with the rules. And always consult a doctor.

What gives bodybuilding

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We will not agitate you engage in bodybuilding. The choice you have to do themselves. We simply acquaint you with the facts obtained from medical researchers.

1. Age changes.
You probably know that the old man begins approximately 20 years. His eyesight and hearing to deteriorate since the age of 12. However, signs of aging has not yet issued an appearance, and to determine their possible only through a subtle biochemical analysis. By the middle of the third decade of life age makes itself known first morschinami on his face and light, quite rare, have depression, reflecting the beginning of the fall of physiological activity. After thirty old age begins frontal attack. Suffice it to say that the body's ability to absorb oxygen immediately falls by 10 percent, and in the future it will have to decline by about 10 percent each subsequent decade. Of course, all this can skip hand, if it were not for the many personal problems that brings age wilting. According to the study, performed at the University of Taft, regular exercise with gravity have a pronounced rejuvenating effect. Bodybuilding suspend the normal speed of the fall of the exchange in middle age, especially when combined with diet, limiting consumption of fats. By the way, the effect is universal. It brought to experiment elderly people aged 60 to 96 years old, had never before been involved in bodybuilding, training led to the tide of vital activity. They added up to 15 per cent of muscle mass and physical strength has increased by 180-200 percent!

2. Cardiovascular system.
Bodybuilding trains the heart muscle. The strength of the heart and its volume increases dramatically. The heart acquires the ability to throw a minute to 42 liters of blood! The walls of vessels are elastic. Live small peripheral capillaries, is gradually dying with age.

3. Pressure
Bodybuilding normalizes blood pressure and appears to be good medicine for those with pressure from time to time raised no apparent reason. Body-builder, despite the ultra-high pressures, barely threatened the racing blood pressure, because the training "wash away" the excess cholesterol in the vessels. The low pulse and stable blood pressure - is the rule, which carries a body-builder to old age
4. A healthy mind
Exercises with aggravated like running long distances, helping to get rid of depression - the disease that seems to have become a scourge of modern civilization. Studies have shown that in the process of training the brain allocates special chemicals antidepressants called. In addition, the body-building exercises themselves are a source of strong positive emotions, because they have every day bring you to the desired ideal. Psychologists emphasize that effektnaya looks far more important to us than is commonly thought. Finding a strong body of trained izlechivaet of complexes, poisonous existence, to settle in the soul of calm and confidence, which eventually become resistant dominant character.
5. Myshechno body-fat ratio
Bodybuilding - this is an excellent tool for combating complete. Lessons with gravity can overturn any genetic predisposition. They not only give an opportunity to lose weight, they give you a remarkable physical shape.

6. Ivoire
From the age of the bones become brittle. It is an axiom of Gerontology. It is not so apparent for bodybuilding. Body-builder middle-aged and elderly people keep the same strength, thickness and health of bones. Bodybuilding prevent such a painful disease age as arthritis - deposition of salts in joints. During the training joints actively omyvayutsya blood and, above all, hard work. Arthritis, usually a result of sedentary lifestyles.

7. Bodybuilding and disease
Recent medical studies have shown that exercise with gravity, coupled with a balanced diet can help diabetes. Exercise facilitated the release of bloodstream sugar, because it uses the body as an energy source. Doctors also found that bodybuilding treats patients with reduced lung function. Coaching abdominal muscles and intercostals muscles of breathing easier for patients with spinal injuries, which is difficult to control the diaphragm. There are data even against cancer. Bodybuilding involved fewer sick this terrible disease. The phenomenon can be attributed to low levels of fats in the body of the body-builder, because the science linking some forms of cancer with high consumption of fats in everyday foods.

Medical XX century has made remarkable strides in the fight against disease.

Equally important is its contribution to the understanding of how to live, to prevent the disease. Bodybuilding gives us a chance, perhaps longer preserve the dignity of soul and body.

Bodybuilding will help prevent:
Osteoporosis, while maintaining the strength of bones;
Arthritis, while retaining mobility of joints;
Mental illness by stress;
Bad blood flow by enhancing blood circulation;
Heart disease by improving the efficiency of cardiovascular system, impotence by reducing the risk of diabetes;
Loss of muscle mass through the stimulation of the muscles;
The weakening of the immune system by increasing the resistance to stress;
Adverse effects of birth;
Cancer by reducing fat in the body.

How to concentrate on training?

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Developing the ability to concentration requires special effort. Within a few months of training you will not be able to ensure internal tenacity with which the train professionals. However, if you follow a few tips that I am going to give you, you can learn how to better focus its attention on the work of your muscles during training.

Schedule training in advance.

My inner concentration starts already at night before training as I prepare to work that to me the next morning. I establish a correct attitude to work, introducing a climate in the room in detail, program my train to the nearest pound in the weightlifting so as to avoid any surprises came in the room. Nothing should remain on the will of the case when I come to the hall. I am totally focused on specific exercises that are going on that day to perform at how much I have to be on this day load, and how much to pump my muscles.

One head is good, but two - better.

Find a training partner with whom you could become a sister souls, and that could help you achieve the best results in this sport. A good partner for training will know exactly where you need assistance and to what extent, to allow you the freedom to pump up muscles. Moreover, he will know how to achieve better performance during training without losing concentration.

Silent and work.

I prefer the train when the room is not too much athletes. Even if the room is full, I try not to pay attention to other body-builder with the exception of his partner. There was no visual contact. No calls. Even during the break between setami I did not help his partner on training, I just drink small glotkami water and look at sex, his kind of show that I do not wish that somebody knock me to focus.

Prochuvstvuy each movement.

When the lift weight, I know for sure what feelings will suffer during this movement, because I realize this exercise in their minds. I know how my muscles will shrink, so I try as much effort to make the working muscle, controlling the load through the entire sequence of movements to complete the reduction of muscles.

Quickly, but effectively.

To avoid loss of concentration at the end of the heaviest set, I control themselves so that the training had not led to the complete exhaustion of my physical and mental forces. Developed its own approach to training in one set, I have rarely worked in the hall for more than 45 minutes, 1 time. Of course, my train back on its feet and can hold more than an hour, but in the meantime I am able to do exercises on heating and stretching before squatting.

Listen to yourself.

Try to learn my tips and follow them in their training. Every two weeks to accumulate additional tips at his head, and you can be sure that you focus on training and their performance will improve. Remember to be the real body-builder, must also be competent and thought.

The hard work is bearing fruit.

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Ronnie Coleman, six Mr Olympia.

How do you manage to adhere to the program before the off-season competition, while the other body-builder spend enormous efforts on training to reduce weight and increase the number of repetitions?

The purpose of the final phase of preparations for the competition - make your musculature may be more pronounced and visible. To do this you need to get rid of the possibility of more subcutaneous fat and make your muscles may be larger. Disproving the traditional view on this issue, I contend that these objectives do not contradict each other.

A common misconception reads: «losing weight, you lose their forces» and «doing more repetitions, you burn more calories». But I think this is a lazy excuse athletes who perceive the run-up to competition as a holiday. I hold the opposite opinion. This is a moment of truth, the test of fire. If I can do it, I have achieved. By reducing your fat layer will increase your ratio of fat and muscle. With more muscle in proportion to your weight that you carry with them every day, you become more hardy, more vigorous and relatively stronger. Continue training with your very heavy loads, and you'll burn more calories than a smaller loads and performing more repetitions. Heavy loads require spending more energy, engage in work more muscles. So you better working on their muscles, and they are tired. By doing a lot of repetitions, even in the long setah, the total amount of calories used will still be lower than the use of large loads during trenirovki.K Unfortunately, most body-builder before the competition caught in its worst form, compared to the state, where present, when the competitions are not held. They are becoming fewer, weaker iznurennee depleted. A reason for this condition is that they give up everything that makes them bigger, and especially from vysokokaloriynyh products and high-intensity training.

Before the competition does not exclude from diet products with nutrients involved in the growth of your muscles. Continue to take the same amount of protein as before, or even more of the norm. Determine the level of calories, which would provide you the necessary amount of energy to withstand high - intensive training, and it would allow you to gradually burn superfluous fat, not causing harm to muscles. Divide the total amount of consumed food for six meals a day and spread of these six receptions consumed your proteins. (To accelerate the loss of fat, I am preparing a dish of chicken or turkey, but only because they did not like fish. When the first and last meal I use the protein in the form of food additives. The rest of my diet consists of baked potatoes, rice or grits .)

Many difficult to believe that I still use the same train, same exercises, same sety and repetitive, and the same six-schedule that in the past century. But it is true. The only difference in the amount of load. Now I became stronger and can raise large gravity. This is the only change I made to their training, the same, and recommend you. Once you formulate a schedule that best promotes the growth of your muscles, keep it in the future, while gradually increasing the load.

Apart from anything else either for a moment did not relax in the replay. Do as many repetitions as needed to completely pump the blood of your muscles, but always control his movements. Causes your muscles shrink so much that you can feel as they grow.

Bodybuilding for teenager

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If you all 13-16 years old, and you flatten the account does not stand out among classmates, but madly want to be "cool" that girls go for you, "tabun" - there are several ways. First, you can become very fashionable. Cool shmotki who want to turn into a prince. But being an appendage to the company trousers can not please everyone. Secondly, you can zadelatsya old guy who can not by hearsay that the cigarettes and alcohol, not to mention the drugs. However, bad habits are now out of fashion, and to part with them is not so easy. Finally, thirdly, you can become healthy strong guy, that all on the shoulder.

Frankly, this option is preferable. Afford to be hilym and weak - a luxury for the present time. Strong muscles do not allow yourself to feel confident in the sample, and the girls miss this guy did not pass. And when you call in the army, you will not be synkom mother. And if you want to be later this athlete - welcome, because, as you know, the sooner you start to engage in sports, so much to lay the foundation for the future. Example of this - 20-year-old world champion among juniors Bodybuilding Alexander Fedorov from Peter. Having started training in 14 years, he managed to build 130 kg muscles! Even the great Arnold at his age was lower. So the one concludes: before it is too late, go and podkachaysya!

Of course, there may be some difficulty. At this point you are probably far from the giant: hands thick with makaroninu and power - as dohlogo sparrow. Naturally, such a figure in the gym it seems a shame. But output is always! Initial athletic training ( "The course is the younger fighter, so to speak) you can go and at home - would wish.

Start with some simple exercises that use your own body weight. Push-ups from the floor razovyut your chest, shoulders and hands (a more complex version - push-ups between two chairs), a deep curtsey legs. In addition, the house can hang horizontal bar, podtyagivaniya which razovyut your back and biceps. If you are so weak that there can never draw - it is not too bad: turn under chair legs, so you have to facilitate their work. Remember: you can learn to draw just trying to under-cha-nut-are! To pump heavy press home can be as follows: lyag on the floor on his back, legs that were bent at the knees, feet zasun under the sofa or cupboard and raise the body until it touches the chest knee. In carrying out this exercise three times a week so that each activity poluchalos 15-20 repetitions, you can not bad strengthen your body and prepare for future work.

Week after three or four engage with espanderom or rubber cable. Using these devices can be nagruzit virtually every muscle of his body. Personally, I would advise the following exercises:

1. Spraining espandera or rubber tow in front of the chest in hand. This exercise not bad weight shoulders. 3-4 approach for 15-20 repetitions.

2. Flex-hand with a rubber cable standing. Insert feet on the rubber rope, take it ends in the hands and begin to flex their elbows. Thus the pressure gets biceps - muscle, located on the front of the hand. 3-4 approach for 15-20 repetitions.

3. Similarly, embarked on a rubber tourniquet, take con-tsy and raise elbows up so that the hands were over his head (tourniquet © behind). Unbend his hands in elbows. This is a classroom exercise for the back of the hand (tritsepsa). Again 3-4 approach for 15-20 repetitions.

4. Almost the same drill. The only difference is that the ends of the tow shoulder screw up. Exercise promotes the shoulders (deltoid).

5. Stepped on the rubber tourniquet, bend over and take over its ends. Tyani them to the chest. With this exercise you develop a tremendous back muscles. 3-4 approach for 15-20 repetitions.

6. Lyag on his back, podlozhiv under a rubber tourniquet. Raise their hands in tow ends up. Exercise your chest muscles working. 3-4 approach for 15-20 repetitions.

If these six exercises to add two of the previous set: one - for the press, and one - foot, then you will be in one class to explore all the muscles of the body! Even weeks after three or four you can boldly inscribed on the nearby "rocker". However, to ensure that success was guaranteed, we must abide by certain rules.

1. True to eat. You need to eat often, little by little and quality products. Forget about "Snikersy", "Coca-Kolu and chips. Nalegay meat, fish, chicken, eggs, cheese, milk, variety of cereals, potatoes, pasta, bread, vegetables and fruits. Typically, the metabolism of your age very fast, so you are not facing zazhiret. However, remember that 4-5-meals - a key to success. If you take food only twice a day, let even loshadinymi portions, it is simply not absorbed and will go straight into the toilet. If you for some reason have to do without the usual long meals, take it a rule to wear with a bottle of divorced protein (belkovym powder), which should drink every two to three hours.

2. How should rest. If you hang out on entire evenings gateway, running on visits or uchastvuesh in street fights, your muscles are unlikely to grow. This "law of genre." Tried to sleep at least 8 hours at night and on the possibility of 1-2 hours day. Success always comes, the main thing - desire!

Who is the lover?

2008-11-22T02:32:00.001-08:00

Specifying the terms. In my understanding, lover - that people who raise muscle and gaining strength with great difficulty. Indeed, this category includes almost all lay bodibildery and pauerliftery.

Contrast lovers - a potential professional. In almost every room there is one, and even a few of these "unschooled" bodibilderov, which themselves are not always plainly understand how generously bestowed their nature. Those lucky everything is so easy given that they do not seem especially userdstvuyut for training. So "stars" of bodybuilding - they eat horrible, led a violent life, vpadaya at the mercy of a drug, then alcohol, with the spinning uymoy podruzhek experience frequent stress, yet can boast magnificent physique. Their remarkable natural zadatki along with anabolic compensate for everything else. But sooner or later payoff still occurs. True, kulturisticheskie magazines about this prefer not to write.

Techniques, effective for professionals, above the roof. Indeed, any system will give them the results. Professionals may want what methodological errors, but the muscles they will still grow.

Amateur is forced meticulously select a method. To "make itself" in bodybuilding, amateur obliged to take into account all the details. A "small things" for these amateur there is much more than professional. If the fan to lose sight of at least one detail, whether it be food, rehabilitation, sleep, frequency of training or the number of repetitions, all his efforts could go ashes. Compare this with the life of professional who violates many "taboo" and still tower arm to arm.

A typical fan

I held a stubborn, but futile exercises for many years. In retrospect, I wonder why my determination not to run out: so little impact has been from this hard work. Its own sad experience made me realize that the traditional methods of training - the very methods that are in the literature Bodybuilding center stage - not to give almost no results. My body protested and jib, and the only thing I managed to achieve - is to transform itself from the scallywag in more or less robust zavsegdataya sport. I know that is a real enthusiasm in this sense, I would posporil any "Mr. Olympia". I persisted and in good faith to popular exercises, and muscle did not want to grow. Sometimes they even become less! Fans who demanded years of grueling work, to learn to squeeze lying 120 kg from 160 kg prisedat and stanovoy drawn up to 200 kg, well I understand. And some amateurs have worked much, but failed to reach even these modest heights!

While amateurs like me, have achieved relative success, and do not know about bodybuilding all, they can provide many useful tips for those just beginning to play sports. Yes, they have not won at competitions, and you will not see their pictures in magazines, but it does not mean that they are poorly dealt with in training.

I put the weight of 120-160-200 kg (without the "chemistry"!), With its slight increase in 175 cm grow about 25 kg of muscle (this is not the limit!). And I am happy to share our experiences with you.

Yes, to me as anyone familiar with the frustration and despair being experienced, in vkalyvaya gym and observing the rules of diet and treatment without any result. I knew it on personal experiences.

Yes, I - the ordinary fan. Such as I am legion, and all are now working for nothing, because they do not have a normal amateur methods.

Genetic differences.

What's the difference between us, ordinary people, and the "mighty handful", which has the innate ability to pump up a gigantic mass and strength?

Among the body-builder there is confusing that Champions are not born champions, but "done themselves." Lack of natural zadatkov, allegedly, only hinders the development of muscles, but still they can be inflated to superrazmerov. Out, which should take the like, any guy can compete on an equal footing with Schwarzenegger or Yetsom. Genetics, they say, means nothing!

This view does not have anything to do with the truth. It only brings harm, it is thanks to him, body-builder, especially the young and passionate, inspired Unrealistic and try to really learn the methods of training world-famous "stars".

It is because of such falsehood, is promoted by well-known kulturisticheskimi magazines, millions bodibilderov choose absolutely inappropriate and inefficient methods of training. That is false official bodybuilding bringing people to a standstill and eventually pushing them to the "chemistry".

So much pain, suffering and pain raise such allegations! And all because they pose lovers unattainable goal. Even sitting on anabolikah body-builder middle zadatkami will never be able to rise to the level of genetically gifted champions!

Magazines tell you that genetics does not matter. " You say that we should work hard and you are sure to emerge champions muscle (forgetting pomyanut that no champion is not without steroids). Do not believe all this delirious! The ultimate size of muscles is fully determined by genetic gifted.

I - a huge number of typical fans, whose tenacity and perseverance, no less than that of most titulovannogo champion. Personally, I worked a wet shirt. I do not forget the body-building nor the second, I lozhilsya him to sleep and wake up with him. All my dreams and thoughts were only with training. In the end, and I gave on-mountain extra twenty-five kilo muscle. Nevertheless, I will never be like Arnold, Lee, Sergio or Yets.

I besyat complaints of celebrities is what mucheniyami they had to develop so-called "lagging" muscle. They do not give yourself working to understand that even the lucky fan will never catch them on the size of the "slow" muscle! They forget to mention that were extremely powerful guys without any bodybuilding in 20 or even 17 years. What they have achieved would be without steroids?

In short, they are in a different way. Let us then finally stop comparing these genetic mutants with normal people! Let's stop to take a sample of their methods, which do not fit anyone except themselves!

All we can change ourselves, to build those muscles that netrenirovanny people would take us this Superman. But we never for anything within a tiny minority of gifted by nature. Perhaps this is a beginning disappoint. But this simple truth.

Privyknite it from the beginning. Do not want to become like professional body-builder. Spare yourself and not let the obsessive idea to destroy your life and your health.

Genetic "Wunderkind" like Lee Hain or Yetsa born extremely rare. In my opinion, only one percent of all body-builder has a chance to become proffi, well, and all the rest - is typically lovers whose genetic genius ranges from very low to medium. All of these athletes "star" methods of training will not work, believe me, score flatten anything.

Take the first step!

2008-11-22T02:27:00.001-08:00

Try to imagine that you piously believed that the best means to correct the shape and improve health - are classes with aggravated. I am sure that even in this case, you do not pomchites headlong to the nearest gym. Why? Yes, because your way insurmountable barrier wall will grow from different systems and problems. But it is not really intractable problems facing you? Let us explain.

Most often, people do not engage in sports, including bodybuilding, complaining at the time. In fact, this excuse does not hold water. If you prefer, you can always be vykroit couple clock in a week (and more and they do not have) to maintain the tone of his Brenna shell. After all, to watch TV, exciting, but often thin fiction, otgadyvanie crosswords, chatter on the phone, and simply perekury nichegonedelanie us why the time is. Conclusion: it is obvious that you either neorganizovanny or simply lenites.

Often we set bold cross on a cherished dream to become healthy and beautiful only because the gym is too far away from home (work). So it is again, the lack of time. At first glance, this seems a serious problem indeed: yes, the very practice can spend 30-40 minutes, but the road to the hall and back absorb another two to three hours. What is your advice? First, cities such as Moscow and St. Petersburg just nashpigovany fitness centers at any level: from half "kachalok" to the elite fitness centers. For example, to unofficial data, in St. Petersburg such rooms is not the 300, not all 500. Agree that the probability that one of these rooms is somewhere nearby, very, very loud. But even if you're not lucky in the sense that you are not a resident of a big city - never mind. Eventually, acting on the principle of 'If the mountain does not come to Magometu ... " impromptu mini-stadium can be arranged directly in their own homes! Incidentally, empyreal prices to visit some fitness centers (some of them for the annual card accounts put at two to three thousand dollars) can also serve as a basis for the equipment home stadium. What you need to do? Buy bar with a set of discs, at least a couple of disassembled Dumbbell, benches for zhimov, well, and racks for squatting, if you decide to start the swing seriously. Would have been nice to hang crossbar and set the bars for push-ups. Well, if you allow the funds, you can get what some rich simulators for household use, benefit them now in the Russian market a great many. Of course, there may come another problem - lack of space, but also its wish, you can decide stadium ustroiv in a shed, garage, closet or on the balcony. At worst, it is better to get espanderom or rubber cable than just do nothing.

I would even add that classes with aggravated home - just finding those people who can not cross the threshold of the gym, constrained its not too Herculean appearance - too vypirayuschego stomach or vice versa, torchaschih ribs. Walk "rate of the young fighters' homes, and only then, feel much more confident, inscribed in the athletic club - it is a reasonable tactic. Incidentally, one of the greatest body-builder twentieth century - American dvuhmetrovy Lu Ferino at one time did so. However, on the other hand, I notice that we are all arranged so that the normally busy ourselves and to our people, we surrounding small business. In any case, customers fitness centers visit them is not to chuckle over another's shortcomings.

The lack of funds. At first glance, compared to this global problem everyone else seems to be sucked from the finger, is not a secret that bodybuilding is not considered a cheap sport, because in addition to lending in the gym or on Kupko hardware you have to spend on equipment, quality food additives, the same meal, at last, which should contain a lot of nutrients, including essential to the growth of muscles, but that expensive protein. In response to the following: yes, beautiful and convenient form of scrimmage - this is not a luxury. Correctly matched outfit helps you feel more comfortable during classes and increases the impact of the training. In addition, the regime in a special form, if you wear a sort of armor, which is psychologically separates you from the outside world and set to work with the hardware. That theme seems to me is so important that it we will devote one of the following articles.

However, there are not so scared, and these amateurs "iron game" simply does not pay attention to such things, because to a large extent the most important - not how to train and simple - practice.

As far as sports nutrition, it is certainly desirable, but you can do without it. In fact, many serious body-builder does not enjoy the food additives of principle, preferring his usual high-quality food. And they are not difficult to understand because modern market of sports nutrition literally kishit all sorts of imitations. And if the box with a label written in shots that 100 grams of powder 75 grams protein, it does not mean that because it is. Another case, a piece of chicken or meat. Or egg. Having bought it, you know, that acquired the 4-6 grams of high quality egg white rather than powdered milk mixed with sugar. However, the same eggs or chicken, too, money, and to recruit from these products at least 150-200 grams of protein a day, you need to lay out a tidy sum. However, this situation is way out. The famous professional Nasser Al Sonbati recalled that when he made the first steps in bodybuilding, with the money he had plohovato, but because the main focus of the food he did to complex carbohydrates: rice, pasta and bread. It is clear that if you want to lose weight, this diet is unlikely to help you, but using it to become big and strong to be realistic. The fact is that carbohydrates are the main source of energy in the human body. Often, body-builder consume too few carbohydrates, and then the body begins to cover energy protein. If you have limited funds, it can not afford the luxury, but because you are my tip: try to compensate for the lack of protein in the diet of carbohydrates, using the classical scheme, where 1 gram of protein accounted for 2-3 grams of carbohydrates a ratio of 1 to 5-6 . An additional advantage of receiving rice, pasta, buckwheat, oatmeal and bread is that these products contain a fairly decent number (an average of 8-10 grams per 100 grams of the product) does not let too full, but the protein. Also, keep in mind that it is carbohydrates increase the contractile muscles. The stronger myschtsy reduced, the more effort we can build on. And as you know, the stronger we become, the more!

Age. There are times that afterlight ", that is the desire of how to take himself appears in humans, as it seemed to him too late - to mature, and even in old age. Do not think that classes with aggravated - only for the young. Not at all! The uniqueness of our muscles is that they are able to respond to the physical load at any age. Just start the course, you need to take into account such things as deceleration from the age of metabolism - a more cautious approach to nutrition, sparing the body to load and try to avoid travmoopasnyh exercises. Of course, was engaged in adulthood, you are not so many chances to win any contest for bodybuilding, although many such examples, take at least an American Ed Roots, who began training when he was far from over 30, but there has been able to 44 years to become a winner of the "Mr. Olympia" and continued to compete until the 60-odd years! But I am sure most of our readers are not needed. Health, strength, beauty - unless these arguments insufficient to tomorrow, otbrosiv all variations, to start a new life?

Bodybuilding for beginners

2008-11-22T02:25:00.000-08:00

1.Take the first step!
2.Who is the lover?
3.Bodybuilding for teenager

How to deal?

2008-11-22T02:21:00.001-08:00

Here is a simple and accessible form the main principles of training. Many are aware that there is now a sea charts trenirovchnyh plans, but it is not necessary to know everything! Indeed, all determined for each person individually. And do not listen to all koleg on rocker, you are imposing training scheme which is suitable for them and may not be suitable for you. But the basic principles for all united. So proceed.

Sit straight! N / hunch! Get elbows on the table! What to say, parents are sometimes terribly zanudnymi! Ho, to be honest, it is useful to listen to their advice. Indeed, the habit - second nature. The sooner you ukorenyatsya correct habits, the easier it is to live in the future. It is the same with training. You may not notice changes? Or maybe the entire blame for bad habits? More often than not they impede progress in the initial phase of training. Where are those same bad habits? The trouble is that Novichev ethicists terribly impatient. Toropjas get a result, they adopt the "experience" from ignorant neighbors in the hall and the self "experts". Acquire addictions easily, they stick to you like a limpet. But to get rid of them very difficult. N / better to just make a "vaccine" against this contagious disease?

Training on an empty stomach
Of course, silly to cram right before training. Ho come to the hall with an empty stomach remains stupid. After all, when people are hungry, he drops blood sugar levels. And that means lowering the mental and physical tone. You simply do not have enough energy to heavy training. But after training, you insatiable wolves attacked the food that is also marginally useful. To always be ready to fight, eat five times a day, little by little, at regular intervals. And if feel the need to further reinforce the front approaches in the hall, drink a glass of juice, Eat an apple or an orange. Training without a warm-Vykroit time for the course itself is not easy. Eventually, a day only 24 hours, yet must also sleep and work, and communicate with friends ... And what if a bit "cut a corner" - skip warm up? After all, nothing terrible will not happen, right? Het is not true! Full warm-up - iron rule of bodybuilding, from which no exceptions! It should include at least 5-10 minutes of aerobics (running, fast walking, leading trainer), plus light stretching major muscle groups. Stretching promotes flexibility of joints and ra-zogrevaet muscle. Body-builder, who despises warm up, simply doomed to injury!

Training without mood
The intensity of the efforts of the degree of prejudice in your MENTAL concentration on what you do. Forget (at least for an hour and a half) all that does not apply to the courses. Focus on the primary task. In response, for example, press lying down, imagine the ideal nursing sought by. You should see a goal and go for it as the tank. One goal of "struck" - take the next sight!

The hall
You entered the room ... but not yet a fact that stood on the right track. At arduous path of training are obstacles that may push "pitching" far back. Inaction among setami Clearly, after heavy set want to relax. Work done, you can relax, right? Let's say you finish the set, collapsed on a bench and sit motionless. What happens to the muscles? Blood, toxins overcrowded, they stagnate, as water in the clogged sink. Exit simple: look spry! Stroll the hall, do light stretching. Blood potechet faster, easier and you will "enter" into the next drill.

Especially important not to "stagnate" setami between the legs when you're working on the lower part of the body. The reason? Perhaps a serious disease - varicose veins. Hevnimanie to weaknesses It is gratifying to "shake" the part of the body, which is close to ideal. I have a great class, here and work on them again, rather than nudno batter of eggs. Over time, this approach for most Kachkov is a habit, perhaps the most worst in bodybuilding. Ignoring the lagging parts of the body, you risk disproportionate to build musculature. First, you'll look like walking cartoon (for example, the razdutymi biceps and foot-makaroninami). And secondly, the power imbalance in the muscles hinders the work of the joints, and therefore threatens the injury.

How many Kachkov got hernia only because from the very beginning of training spat at the press! Hevnimanie a negative phase, by the way, to increase strength and mass of the negative phase (sinking) is more important than positive (recovery). Yes, more! To vyzhat maximum benefit from each set, prochuvstvuyte muscle strain in the negative phase, not "drop" a shell and drop it slowly, with resistance. Perhaps at first you have to slightly reduce weight. Ho, this little "shazhok ago," actually advance you a hundred steps forward. N / sotvori idol ... If someone in your room phenomenal musculature does not mean that we should piously believe his advice. Perfect body - had not yet figure. Maybe that guy just lucky with genetics. Listening to the views of only knowledgeable people with trenerskie certificates. Knowledge - this is what the main!

technology
The most "die" bad habit - to donate equipment for the weight. It leads not only to stagnation and peretrenirovannosti, but heavy traumas. Weight is important, no one disputes. Ho only correct technique ensures that joints are anatomically correct, and the strain produced exactly the muscle you want. Smallness "pochitingovat" to take the weight in the last repetition - this is certainly a pleasure. Feel hero: seemingly could not and did! Ho believe: muscularity on a "tuftu did not bought! You delude ourselves, and more. Two or three years of "shock" training, and injury perecherknet your training forever. The rise in the biceps Podavaya shoulders forward and upward during the recovery at the bar Scott, you are shooting with the biceps of the load. If you need it? Thrust downwards to block Pripodnimayas with benches and late recurrence, you facilitate the broadest: helping them with their own weight. So, back you will also "light".

Press lying
Pererastyagivaya chest at the bottom position, you will overtax the already fragile shoulder joints. Sooner or later you will suffer shoulder injury. Rises through the side Raskachivayas forward-ago with the aim of "dobit" another repetition, you switch to the lower back and risk damage the reins. Attacks Opuskaya knee Vedomosti feet below the heel "Drive", you hit on his knee joint.

AFTER TREHIROVKI
Degidratsiya
At training you lose a lot of fluids, and with it from the body are derived essential vitamins and minerals. The risk of dehydration increases if you have any other addiction (coffee, cigarettes, alcohol).

Drink more water - before coaching, during and especially after it. Even if you do not want to still drink: thirst - not figure it occurs when the body is already obezvozhen. Hevnimanie to the body

Food additives - an integral part of a sound training program. Clearly, the body-builder need more vitamins, minerals and protein than mere mortal. " Make sure all the necessary body-nothing he has not denied. Hehvatka rest for the growth of leisure is not less than training. If you're tired, do not be afraid to take a day or two "time out" and how to get enough sleep. And then with renewed vigor back into the hall. Raspravtes with addictions until they become your second nature! N / let them knock you to the devil. Of course, this requires efforts. Ho result is worth it!

What we are different from professional body builders?

2008-11-22T02:19:00.000-08:00

Should the biker-lover, planning his first check, to comply with the hard training regime, which holds five world champion Lance Armstrong? If shestiklassnik, play basketball, trains, eats and sleeps, as Tim Duncan, could he hope to achieve results NBA player?
The answer to both questions - of course not.
Genetic ability and years of training create a gulf between ordinary athlete and a better professional. Similarly, if you are hardgeynerom, and you seriously given the achievement of certain results, you should not engage on a program of Ronnie Coleman, forthcoming events, and use the same diet, hoping for success. Nevertheless, you can get valuable lessons from the champions.
In this article we are studying, what are you different from the champions and taking into account these differences, it is useful, you can learn from their way of life. We explore the 3 main differences between you and world-class body-builder: genetics, lifestyle and drugs.

The genetic data.
Like most people, you most likely are hardgeynerom, you will not easily give pumping muscles. Perhaps nature is not bestowed your broad shoulders and narrow hips in line with accepted standards. You slabeete and typing in weight, if not permanently treniruetes and have not kept diet.
In fact, if you had never raised the gravity and protein drink cocktails, you would have looked like ordinary people, plus or minus a few pounds. On the other hand, most bodibilderov professionals belong to a successful category, which we call "potential winners". Some of them were quite muskulistymi even before the first time raised the bar. Other rapidly achieve results, beginning training for weightlifting. Some were odareny broader shoulders and narrow hips in comparison with ordinary people, a good relieve stomach or large bones, capable of great mass. Do bodybuilding is not easy, but these people, in most cases the burden is given much simpler than you.

Lifestyle.
Another key difference between the ordinary man and a professional body-builder is the amount of time, effort and money that they spend their profession. Take for example, Jay Cutler. He regularly comes in the morning to 4.30 kardiotrenirovki. During the day he chereduet from 6 to 8 carefully planned by meals, 2 drills, two short of sleep, exercise or yoga to stretching and massage 1, before the lie to sleep at 9 pm. Before sostyazaniem he includes in his daily routine as additional kardiotrenirovki, tanning process, lessons pozirovaniya and sauna.
As a professional body-builder, he devotes his daily work more than eight hours a day. And it requires large investments. Cutler daily buys fresh seafood, poultry and vegetables. Only bakaleynye products, he spends more than $ 200 a week, it does not include nutritional supplements (they get free, but you do not).

You must ask yourself whether you can afford to spend so much time, effort and money to spend on their professional work. Even if you can, whether you are most interested in? Note especially your family, friends and work / study, and then turn bodybuilding into this routine. The truth is that bodybuilding is more to it than just a hobby, this is a way of life. Your achievements in bodybuilding affects your diet, sleep and rest. But be realistic in your ultimate goals. If you do not want to become a professional, you do not have a way of life. And if your life different, you should take note, considering the professional training program.

Professional advice.
Given the differences between you and the elite body-builder, you should embrace a program of training of professionals and their diet? Because there is a tremendous amount of invaluable experience that you can learn from the councils of professional body-builder, using their tricks and principles. Then, bearing in mind the differences between you and top pros, follow these guidelines in evaluating professional training programs.
- If you're a beginner or a continuing body-builder, looking for an appropriate program recommended champion.
- If the champion does a lot of exercise (more than 16 setov for large parts of the body and 12 setov for small parts of the body) and you are hard to cope with such volume, lower their numbers to an acceptable level of you as possible in carrying out exercises in the same manner.
- In order to train as the champion, while not copying his regime, follow the general rules, such as compliance with set so far short of force or rotation exercises at each training.
- Recognize the differences between you and the best professional body-builder, but remember, and the key similarities. If you are not obese, would be logical to assume that they previously weighed as much as you, and they also dreamed of becoming bigger and better. In the end, the most important factors for body-builder to be training, nutrition and rest. Another case that you will never be such a body, which can reach the Olympic level, but if you put yourself realistic goals and usvaivaete lessons champions, you'll be able to realize their natural potential. And this is for you to the main award.

Drugs.
At the level of prevention drugs that contribute to the enhancement of muscles, such as testosterone, anabolic steroids and growth hormones are a reality of life. The importance of chemicals in comparison with the other two factors is difficult to assess, but there is no doubt that these drugs are part of the picture in the higher echelons of bodybuilding career. No doubt, and that their abuse can lead to big health problems.

Could such drugs to turn hardgeynera in this winner? In most cases, they help improve your results according to your level. This means that if a scale of 1 to 10 you were on the second level, as a potential winner at the fourth, after receiving appropriate drugs you reach the third level, and the winner of the sixth. That is why many guys taking huge amount of steroids can not win even in the competition newcomers. Champions are champions not because taking any medication, but because they have the genetic data and fully devote themselves profession.

Therefore, the chemicals will not be able to turn hardgeynera in applying for Olympic medal, but they can improve the outcome of increasing muscle during routine training. So should you take them? Above all, remember that steroids and similar drugs are not allowed to take without the proper prescription. Second, keep in mind the risks to health, including potential liver disease, kidney and heart and the fact that you can never be sure what exactly a bottle, bought on the black market, because the proportion of fakes now has a very high level .

Weigh those shortcomings, ask yourself what is your ultimate goal? Be honest with themselves and take into account your genetic data and lifestyle. It is clear that the further you stand on the Olympic stage, the less advantage you can get from taking prohibited substances. With today's additions, equipment and expertise, most of those who will never participate in competitions body-builder (and even many of you who are) should strive to develop muscles naturally. You'll need a little more time, but the trip will be much more successful if you ignore the treacherous path towards shorter.

As to the real purpose?
Evaluate your genetic advantages and limitations.
* Determine how much time, effort and money you are willing to devote Bodybuilding.
* Be aware of differences in genetics, lifestyle and adopting himpreparatov between you and professional body-builder.
* Write a list of short-and long-term goals. The majority of potential winners musculature increased by 1-2 kg a month, lost 2 kg of fat, and the power is increased by 2%.

Author: Greg Merit

Theory

2008-11-20T12:14:00.000-08:00

1.How to deal?
2.What we are different from professional body builders?
3.The hard work is bearing fruit.
4.How to concentrate on training?
5.What gives bodybuilding.
6.Wise advice for the health of your heart
7.The choice of exercises.
8.Proper technique.
9.Changing the load.
10.How to avoid overload?
11.How to build a training cycle.
12.As a measure ...
13.Counting the proportions of John Makkalumu
14.Need a massage there?
15.Principles of rest.

Oxidation of fatty acids

2008-11-20T11:45:00.000-08:00

The purpose of the oxidation of fatty acids inside the muscle is to make ATP for muscle contraction - the transformation that occurs in the mitochondria. Fibers type 2 primarily use karbogidraty as energy, and provide limited mitohondriyami. This situation is compounded by the fact that bodibildery often use karbogidratnye beverages before or during training in the off-season. When you raise the level of karbogidratov in your blood, your muscles do not have to rely on fat for energy. This further inhibits the way the exchange that allow muscles to burn fat.

We should not say that bad to drink karbogidraty during training, in fact, it is - a wise strategy for the recruitment of muscle mass. In doing karbogidraty easily accessible during the training course, you treniruete your muscles to be effective in using karbogidratov for energy, while rastrenirovyvaya their ability to burn fat. Based on this fact, you can not expect that your muscles will be effective in the use of fat just because you decide to go on a diet. In addition, karbogidratnye drinks raise your level of insulin, which is also detrimental to oxidation of fat. When elevated levels of insulin, how to lock the oxidation of fat. Again, this does not make insulin bad. In fact, a small rise of insulin - probably a mandatory requirement for muscle growth.

The key point here - that building muscle and fat are two dumping totally different situations. The fact that you perform in building muscle mass, does not imply that you can easily become dry, just as fry people have difficulties in recruiting muscles. Biochemical exchange of different ways, and you must train each of them separately, so that they become more efficient.

Two areas of fat accumulation.

As bodibildera, you should be concerned about two principal places of the accumulation of fat. The most obvious deposit - between your muscles and your skin. This is known as subcutaneous fat, and normal people, about 80 percent fat reserves there. This - a fat that makes you look bad in the mirror. The second type of fat - intramuscular fat that stocks in the form of muscle triglycerides. AFTER SUBCUTANEOUS zhire representing the main warehouse of adipose tissue, only a small amount remains to fall into the muscle. Intramuscular fat is desirable, of course, because it makes your muscles look larger. If this percentage of body fat, the higher the level of intramuscular triglycerides, the less you'll have subcutaneous fat.

The principle is similar to what happens to karbogidratami. What is the focus karbogidratami boot? In that drive so many carbohydrates inside your muscles, but it is possible to blow them. Strictly speaking, your muscle mass has not become more after you've booted karbogidratami. Your muscles are just full of glycogen. Exactly the same applies to Giroux. When filling muscle fat it makes them look larger.

Muscular fat was infamous because intramuscular triglycerides are usually high in cases of obesity, as well as in some forms of diabetes. For years, scientists could not determine why it was unhealthy for such patients have a high fat content in their muscles, while it has been so positive for the athletes - have this fat. Only now the reasons for this discrepancy is understandable. It seems that the muscles are several ways to arrest the fat. One of them - unhealthy way in which triglycerides, it seems, propityvayut all muscle and another - a healthy way in which muscular fat is found very close to the mitochondria. This fat provides quick muscle energy to survive for extended muscle contraction in the care of all the transportation problems.

For bodibilderskih purposes, it would be wonderful to stock all your fat inside the muscle instead of accumulating it in the subcutaneous areas. You never looked to a thick, and your muscles appeared to be enormous. While it is impossible might make more fat to move into the muscles instead of movement around the muscle, where it will make you look smooth. Your best allies in achieving the goal - fiber type 1, which have high productivity in the possession of intramuscular triglycerides.

Fibers Type 2, on the other hand, have very limited ability to apprehend fat. The training mainly fiber type 2 forwards in the subcutaneous fat stores instead of sending into the muscle while training fiber type 1 means that fewer fat stockpiled in subcutaneous areas, as compared with that usually happens with bodibilderami. The last - a light, bezdopingovy way to look more and land.

There is an added benefit of storing fat inside the muscle instead of keeping it under the skin. The higher the number of fat inside muscle, the higher the basal metabolic rate and thus greater energotraty. Scientists have discovered that these relationships are true, but has not yet been able to explain this phenomenon completely. The most likely explanation may be that subcutaneous fat delaying radiation heat your body out. It provides an effective insulation, making the preservation of the temperature easier for your body. If you have less subcutaneous fat, of course, the more heat leaves your body and your body burns more energy in trying to preserve the body temperature
Zhiroszhigayuschaya training

Weight loss - not an easy task. Even more difficult to lose only fat while maintaining muscle. Despite the typical measures taken bodibilderami, your first goal should be to restore ways of sharing, which allows your muscles to burn fat - and make them very productive in this. Obviously, this does not happen for several days, so you no need to start to worry about this a week before you start a diet. Moreover, by this time already too late. Just as you treniruete your muscles all year round to become more, you have to train them all year round, that they burned fat. This will not only make the task easier when you are on a diet, but it also helps you look more and land during the off-season.

As defined above, the energy provided by fat - wrong source of intense muscle contraction. Your main goal here is to train your muscles to be effective in the oxidation of fat alone. Muscle mass, because of its length, should be the main venue for the oxidation of fat. Otherwise, you will perform in the storage of excess body fat and very weak in his loss. That - that the reasons why obesity is linked with weakened muscles fat oxidation. When your muscles are good for burning fat, they will exhaust triglycerides as energy during the day. In doing so, and muscle proteins and muscle glycogen will be saved, and fuel will become more bystrodostupnym during your training that you will withstand intense muscle contraction. The fatty energy to supplement energy as glycogen during training. The result will be more intense training, despite the diet and increased oxidation of fat during the rest of the day.

Season: impact the fibers of type 1.

While you need a fully effective type 1 fibers in the diet, they also help Giroux moved in the muscles during the off-season. In addition, fiber type 1 can induce hypertrophied, although to a lesser degree than the fiber type 2. Your mezhsezonnye training objectives for the fiber type 1 include:

1. Ways to prevent atrophy exchange for oxidation of fats.
2. Make them more effective.
3. Move the accumulation of subcutaneous fat from adipose tissue in the intramuscular fat.
4. Making the muscle fiber type 1 hypertrophied.
5. Coach muscles to be effective in fulfilling the high number of repetitions.

Perhaps the achievement of these goals through the implementation of several approaches to the high number of repetitions at the end of your training. Once you've done away with part of the body, add two approaches to 50 repetitions for this muscle group. Use one or two odnosustavnyh or isolated exercises. You may also want to make the approach from 100 for the repetition of parts of the body that you do not treniruete directly in the day, as follows:

* After the back make a series of 100 repetitions for shoulders.
* After breast make a series of 100 repetitions for the drumsticks.
* After biceps thighs make a series of 100 repetitions for kvadritsepsov.
* After kvadritsepsov make a series of 100 repetitions for biceps thighs.
* Following the shoulders make a series of 100 repetitions to the back.

Why does 100 repetitions? This - rather symbolic number, not a magic number.

Fewer than 100, probably too small to really stimulate the exchange of fat in the way of fresh muscle. More than 100, seemed superfluous, and forcing you to lower your otyagoschenie more.

Some people may argue that the implementation of such a high number of repetitions stimulates the muscle loss. This is wrong. This comment usually comes from people whose muscles are not effective in fulfilling the high number of repetitions and the use of fat as energy. Once you start regular training your muscles with a high number of repetitions, you will find that they can work very aggravated. Moreover, stimulating the inflow of blood, you allow your muscles to recover faster, not only between training, but also between heavy approaches.

To avoid implementing too many approaches, you may want to cut the number of standard approaches to the low number of repetitions that you do. A good basic rule - to maintain your previous time coaching when you switch approaches to the high number of repetitions. Training with a high number of repetitions should take less than 10 minutes. Prikinte how many conventional approaches are you doing for 10 minutes. Then you'll know how many approaches you must remove - usually two or three, not more.

The transitional period.

This period is the most important because it determines the success of your diet. The aim is to trained zhiroszhigayuschie ways of sharing that they are fully effective before you start a diet. This - the key point. You want to start your diet, knowing that these ways of sharing the most advanced and ready to replace the ways of sharing that can burn karbogidratov. You do not want to be forced to develop them in the diet. Ideally, you should start moving for 30 days before the actual diet. If you hurry, let it at least 15 days. Work in off-season does not imply the development of zhiroszhigayuschih ways to exchange up to the maximum, but you should prepare for the future incineration of fat. The purpose of this transitional period is to train fiber type 1 more often with a lot of repetitions. You treniruete all your body for two days, accompanied by a day of rest. You treniruete some parts of the body with large aggravated, to maintain muscle mass, because you do not want to withdraw sverhnagruzku, which increases your estate, but you umenshaete her to the very minimum, to work on another component of muscle.

During this period, you treniruete your muscles in a modified style supersetov. For example, when you do chest and back, do another approach to the chest, relax and then make the approach to the back, etc.

For the bottom of your body do supersety kvadritsepsov with biceps thighs and drumsticks with the muscles of the press. The modified superset allows you to accelerate the pace of your training, while accelerating the recovery. This is based on the fact that the restoration of muscle faster when you stimuliruete antagonistic muscle. The training is a part of the body forcing antagonistic muscles relax. When you make a consistent approach, treniruemye muscles remain slightly contract that impede the full restoration.

Please note that when you make an easy course, you use odnosustavnye movement. When you do hard training, choose kompaundnye movement and ends in a joint exercise for large muscle groups.

As you are accustomed to the program, you can add aerobic exercise a day of rest. Canoeing on Exercisers - the best option because it stimulates and upper and lower body, but you will not desirable to do too much, because aerobic training and large muscles are not combined. Too many aerobic exercises will harm muscle growth.

This type of training is not necessarily limited to the period prior to the diet. If you feel that you have a tendency to store fat even though you do not overeat, this training can help. Remember that many people polneyut mast because they were not able to oxidize fat - is a violation, which mainly localizing in the muscles. Many experiments have demonstrated that you are less likely to accumulate body fat when you have a greater ability to oxidation of fatty acids.

Zhiroszhigayuschie supplements to the diet.

The correct supplements can increase the impact of this transition period. There are some useful substances.

* Indispensable fatty acids. They include Omega-3, which is found in zhire fish, and the GLA, which is contained in primrose oil. More cheap, but not so good alternative - linseed oil. Indispensable fatty acids teach your body can use fat as energy. In fact, the study showed that by adding them in the normal diet, you can increase the oxidation of fat and lose adipose tissue with an increase in dry weight. One to three grams each - Omega-3 and GLA per day - a good dose.
* UTF, or uridintrifosfat. Additives UTF make fibers for type 1 that creatine makes for fiber type 2. This substance - one of the source material for DNA and almost entirely represents sugar. Do not take more than three grams per day.
* Ephedrine plus caffeine. Used before training, the agent will force your body to use fat as energy.
* Carnitine. Take two to five grams a day.

You can try any of termogennyh zhiroszhigateley that combine multiple components for these synergistic zhiroszhigayuschego influence.

Training in your diet.

When you diet, your goal is to preserve the ways of sharing and the oxidation of fat as effectively as possible. Too late to develop them. Ideally, if the transition period was successful, you burn fat more easily. So you will return to treningu with more heavy weights and perform fewer approaches to the high number of repetitions. You also reduces the frequency of your training.

The first change course, probably the most important. Once you get in the gym, thoroughly mash. The next step should be to encourage intensive, sustained burning in the muscles. This will reduce the acid-alkaline balance in your blood, that within a few minutes stimulates the release of growth hormone, noradrenaline and possibly testosterone. These hormones are working synergistically to mobilize fat from adipose tissue reserves. They were also forced to oxidize your body fat as energy, and thus spared and muscle proteins and glycogen.

This is the point where you want to stimulate their release as soon as possible in your training. Better training early in the morning so that your basal metabolic rate, and the oxidation of fats expedited these hormones throughout the day. Use of ephedrine plus caffeine, or termogennoy added one hour before your train, and stimulates the release of testosterone, and noradrenaline.

Here - Training scheme for the dietary period:

* Day 1: chest and biceps, plus a set of 100 repetitions for drumsticks and tritsepsa.
* Day 2: M. Kvadritseps and press, plus a set of 100 repetitions for biceps thighs.
* Day 3: Shoulders and some aerobic exercises, plus a set of 100 repetitions to the back.
* Day 4: Rest.
* Day 5: tritseps and back, plus one set of 100 repetitions for shoulders and biceps.
* Day 6: Bitsepsy femur and tibia, plus one set of 100 repetitions for kvadritsepsov and chest.
* Day 7: Rest.
* Day 8: Repetition day 1.

This is - for your normal heavy training. Do not forget to finish practice every muscle group of three approaches to the high number of repetitions of insulation exercises - an approach to 30 repetitions, one 50 and one in 75. Continue to take supplements that you use during the transition phase, along with vitamins, minerals, food substitutes, and so on.
The implementation of the high number of repetitions may seem strange at first, but once you're accustomed to this, you will want to finish every training session. Otherwise, you'll feel as though something is lacking. If it initially seems painful, it simply means that your muscles are not effective in such work - a sign that they are netrenirovannymi applied to fibers of type 1. This only indicates whether they really need these approaches with a high number of repetitions.