Training for collective gains. A training program for mass gain.
After long periods of regular training (at least two years), during which we go through training courses for beginners and intermediates, respecting the basic principles (correct nutrition and regeneration), we find that despite our efforts we are not making any progress, it is possible that we are entering the next stage of progress. We can call this stage by the term Advanced Beginner.
As moderately advanced athletes, we trained 4 times a week and did the exercises over 2 training days, working each muscle group twice a week. After a while, our muscles adapted to this stimulation and did not show any further growth. This is the time to "jump" to a higher level, by intensifying the training and increasing the number of exercises for each
muscle group. We must add to each group an exercise so that we can “attack” our muscles in a global way. This, in turn, will lead to better motivation. However, it must be remembered that if we increase the number of exercises for each muscle group, then this subsequently leads to an increase in the number of sessions, which can lead to fatigue in the body and even overtraining. Of course, everyone wants to avoid this!
In this case, it remains only to increase the number of training sessions. The best solution is to split for three days.
How do you set up an effective three-day regimen?
It is important to ensure that the training sessions are balanced in terms of volume, exercises, and duration, i.e. that they all continue roughly at the same time and that we feel the same fatigue after each training session. You also need to remember not to work the synergistic (auxiliary) muscles in one exercise, as well as the day before you train the main
muscle group. For example: do not work out the biceps on Monday and Tuesday of the back muscles, because during most intense exercises of the back muscles, the biceps act as auxiliary muscles and when they are tired the day before, they will definitely not rest the next day, their stress will force us to reduce the load on the back muscles.
For advanced beginners, it is recommended to pay attention to the sequence of muscle groups that work during each exercise. The exercises should be organized in such a way that they start with the largest parts of the upper muscles: it is always easier to circulate blood from top to bottom, and not vice versa.
sample program:
workout
back, chest
Pull-up with pull-up bar to chest, 3x 8 to 10
Row of dumbbells bent at 3x 8 to 10
Horizontal bobbin 3x 10 to 12
deadlift, 3x 10 to 12
Dumbbell press on incline bench, 3 x 8 to 10
Barbell press on incline bench, 3 x 8 to 10
Dumbbell spread on a horizontal bench, 3x 10 to 12
B . training
shoulders, arms
Dumbbell press in a seated position, 3 x 8 to 10
Dumbbell lateral raises in standing position, 3x 10 to 12
Lifting dumbbells bent at 3x 12 to 15
Bend the arms alternately with dumbbells, in a standing position 4x 12 to 15
Arm flexion with curling bar in front support, 3x15
Extend lying curl rod 4x 8 to 12
Straightening the arms by pulling the pulley in a horizontal plane, in a standing position 3x 10 to 12
C . engine
Thighs, calf, abdomen
Leg press, 3x 10 to 12
Neck press at bar, 3 x 10 to 12
Without bending with weight, 3x 1 to 15
Bend legs in a lying position, 3x 10 to 12
Deadlift with straight legs, 3x 10 to 12
Support on your toes while standing 3x 15 to 20
Support on your toes in a sitting position 3x 15 to 20
Torso tilted, kneeling with lifting bar, 3x 20 to 25
Pull-up leg raise, 3 x 20 to 25
Les entrainements ci-dessus, en fonction de la capacité de régénération, ils peuvent être effectués selon un program de 2 jours d'entraînement et une journée de pause, 3 jours de travail et un jour de repos ou' et unraîne d day off.