5 times if you. How many approaches to do the exercises?

The Stronglifts 5x5 program is rightfully considered one of the most effective in the world - millions of people have been practicing this program for more than 70 years. It is visual, has a structure that everyone can understand, and is also supported by recommendations for increasing the load and rollbacks. By the way, there are special mobile applications specifically for this program to help with training.

Stronglifts 5x5 is great for anyone who wants to gain weight and get stronger, even if this is their first steps in fitness. In addition, it will be easier for beginners to understand what they are really capable of.

A few words about the creators of this program

The first mention of the Stronglifts 5x5 program was in the 60s of the last century - then Reg Park, the mentor of the famous Schwarzenegger, systematized its basic principles. Now the program is actively developed and supported by a person named Mehdi - he created the website stronglifts.com, where he posted the most detailed information on Stronglifts 5x5.

Who is the 5 by 5 program suitable for?

Basically, it is aimed at beginners who have just entered the gym, but Stronglifts 5x5 is also quite suitable for those who, for some reason, have not worked out with a barbell for a long time. The program brings an increase in physical strength and increased working weight, and beginners really like this - it’s always nice to feel growing strength without spending a lot of time on the exercises themselves.

Exercises used

The list of exercises in the Stronglifts 5x5 program looks like this:

• bench press lying on a horizontal bench;
• standing overhead barbell press;
• squats;
• Bent-over barbell row;

How to do Stronglifts 5x5

The entire program consists of two types of training:

1. Barbell squat, bench press and bent-over barbell row.

2. Barbell squat, standing overhead press and deadlift.

You need to exercise three times a week, alternating between active training and rest. As a rule, they choose Monday, Wednesday and Friday, but it is more convenient for everyone. In the first week, training should be carried out in this order - first training of the first type, then the second, then the first again. The second week starts with the second workout and so on.

The numbers 5x5 in the name of the program mean that for each exercise there should be 5 approaches of 5 repetitions each. The only exception is the deadlift, for which the 1x5 formula is relevant, i.e. one working approach, but the same 5 repetitions.

In addition to working approaches, there are also warm-up approaches that are not included in the “5x5” formula. We will talk about them a little later.

Regarding the weight on the barbell, it is important that each workout it increases in increments of 2.5 kg (except for deadlifts - for it, increments of 5 kg).

What weight to start training with?

If you have ever worked out with a barbell before, then everything is simple - you need to start with 50% of the maximum in five repetitions. Well, if you didn’t hold the barbell in your hands, then the diagram will be something like this:

• for squats and bench presses, standing and lying - 20 kg
• for bent over rows - 30 kg
• and, accordingly, for deadlift you will need 40 kg

Rest between sets

Here, too, everything is quite simple - you need to rest as long as it takes to complete the next approach. Strangely, in the first 2 weeks, long breaks are usually not required, but as you progress, you will need to rest more. If you can’t figure out your optimal time for rest, then you can be guided by these data:

• if the last approach was quite simple, then one and a half minutes of rest will be enough
• if the approach was difficult, but still doable, then you can rest for 3 minutes, no more
• and if it was not possible to complete the approach, then you need to rest for at least 5 minutes

Progression

A key feature of the Stronglifts 5x5 program is the constantly increasing workload. It works like this: if the training was completed successfully, and you managed to complete all the approaches, then next time the barbell should already be with an additional 2.5 kg of weight. We remind you that this applies to all exercises except the deadlift - for it the weight gain will be 5 kg.

You should not start the program with a lot of weight right away, even if it feels lifting - the effectiveness of Stronglifts 5x5 lies precisely in the consistent increase in loads. By the end of each month of training, the barbell will be 30 kg heavier - the main thing is to take your time and follow the program.

About the warm-up

In the case of the 5 by 5 training program, the conversation is not about the usual warm-up, like a few minutes on the treadmill, but about the warm-up just before performing each exercise with a barbell. The purpose of this warm-up is to warm up the muscles and ligaments, to prepare for the working weight both physically and mentally.

First, you should do 2 sets of 5 repetitions with a weight of 20 kg (empty bar). Then you need to add another 10-20 kg (according to desire and sensations) and do one approach, but in 2-3 repetitions. Next, add another 10-20 kg, do 2-3 repetitions, etc. This pattern must be repeated until the working weight is reached. But with it you can already perform 5 sets of 5 repetitions.

You cannot rest between warm-up approaches, otherwise the workout may be very long, and the load on the muscles will not be the same. By the way, in the first week it is not necessary to do a warm-up, because... the weight will be 20 kg.

A warm-up must be performed before all exercises, except for bent-over barbell rows and deadlifts - the warm-up before them will be the same, but you will need to start not with an empty bar, but immediately with weights. The peculiarity of these exercises is that they always come last, so the muscles are already sufficiently warmed up. In addition, deadlifts cannot be performed technically correctly without plates.

About unloading and weight loss

The Stronglifts 5x5 program clearly states what needs to be done if suddenly during the training process you encounter difficulties with increasing the load and you have reached your local limit. In such cases, you should not add weight to the bar specifically in the exercise with which you are having difficulty. So in the next workout the barbell will be with the same weight, and you cannot continue increasing the load until the current working weight is mastered.

Example: let’s say you didn’t succeed in squatting with 70 kg during a 5x5 workout, but only managed to complete the first 3 sets, in the fourth you managed only 4 repetitions, and in the last, 3. In such a situation, at the next workout you need to squat with 70 kg again , without weight gain. Moreover, this does not apply to all other exercises - they are performed according to the program.

If you can’t master the 5x5 weights three workouts in a row, you will have to reduce the working weight by 10%. But this again only affects the specific exercise in which difficulties arose. Continuing the example with 70 kg - if it is not possible to gain weight during three workouts, then the fourth will already be with 63 kg, but since the weight gain step is 2.5 kg, the new working weight will not be 63, but 62.5 kg.

How long to do the Stronglifts 5x5 program

The recommended minimum is 12 weeks. In addition, the program also has a maximum, although it is very individual - 16 weeks is enough for some, while others work for 52 weeks and want to continue training. It all depends on personal characteristics - weight, age, nutrition, gender, in the end.

Understanding that it’s time to stop is quite simple - if within several weeks you can’t increase the working weight, then it’s time to stop with Stronglifts 5x5 and look for other training programs.

Ideally, the end of the Stronglifts 5x5 program can be considered the moment when the squat reaches 100-140 kg. As a rule, people rarely want to move beyond this figure.

Prohibitions of the Stronglifts 5x5 program

• Do not under any circumstances change the training scheme, the order of exercises, the number of approaches, etc. The program is written by professionals and clearly calculated
• Don't skip classes and rest days, they are equally important for health
• Exercising twice a day is strictly prohibited.
• Do not increase the weight on the bar faster or slower than prescribed in the program
• Never replace these exercises with others. If you are not satisfied with the proposed exercises, choose another program, do not harm yourself

Disadvantages of Stronglifts 5x5

You can’t live without a fly in the ointment, right? In fact, the only drawback of the program is its simplicity. Yes, this is considered a plus, but precisely because of its simplicity, it is not suitable for more or less professional athletes; they have to complicate their training and look for new approaches to increasing working weight. The monotonous approach that underlies Stronglifts 5x5 will do nothing to help those who are already quite strong.

Also, the authors of the program greatly limit exercises with deadlifts, explaining that squats affect the same muscles, so the result will be the same. But within the framework of the nervous system, squats and deadlifts are radically different things, so the connection between the exercises is not as direct as the authors believe.

• are in a calorie surplus
• get good sleep, at least 8 hours a day
• download the app - it's very convenient

Conclusion

Stronglifts 5x5 is an excellent choice for a beginner, but intermediate and higher level athletes should still choose something else.

Liked? - Tell your friends!

Training system 5 to 5.

5x5 system is positioned as one of the most effective for gaining muscle mass, moreover, even universal. Its essence boils down to doing 5 repetitions for every 5 sets. Already from the number of repetitions it is clear that it is poorly suited for people of heavy build, because...

does not effectively combat fat deposits. At the same time, with correctly selected working weight of the projectile, it is possible to achieve good results in muscle growth. And fat can also be lost with special, aerobic exercises.

Another distinctive feature of the 5x5 system is that each muscle will have to be trained at least twice a week. Based on this condition, the number of training days is selected; there can be either 6 or 3 - the only question is the duration of each specific lesson. Elements of the system can be found in powerlifting. Indeed, the number of repetitions equal to 2-5 is usually considered exclusively as strength training.

Preference is given to general exercises: squats, deadlifts, bench press, pull-ups, dips, French presses, biceps curls. isolation exercises are considered as additional, and although theory says that they also need to be performed 5x5, practice says the opposite: isolation exercises you need to do it until muscle failure, that’s why they are isolating. Let us remember that the goal 5x5 system is muscle building mass, while isolation exercises necessary solely for muscle detailing.

It seems convenient to train 4 times a week, according to the following scheme: on the first day, a training program of 5 to 5 pull-ups (the choice of exercises was not made by chance, after squats it is necessary to straighten the spine, stretch the vertebrae again) plus biceps exercises; in the second - bench press, French press. Then everything repeats itself. You can also add several auxiliary ones to the exercises. Once every two weeks (preferably on the last training day), perform deadlifts. It is not recommended to do it more often due to the high risk of breaking your back.

The system is primarily for beginners seeking to develop a base, and therefore many isolation exercises there is no need for them to do it. There is no consensus on whether warm-up sets are included in the 5 sets. When performing pull-ups or biceps curls, this issue is not important. But in bench press and squats? The majority is inclined to believe that we are talking about 5 working sets, i.e. Warm-up exercises are counted separately.

This program is well suited for both beginners and athletes returning to strength sports after a long break. Its main advantage is simplicity.

What is the essence of the training program?

The program consists of five exercises:

1. Back squat: 5 sets of 5 reps.

2. Bench press: 5 sets of 5 reps.

3. Deadlift: 1 set of 5 reps.

4. Standing barbell press: 5 sets of 5 times.

5. Bent-over barbell row: 5 sets of 5 reps.

These exercises consist of two workouts:

1. Workout A: squats, bench press, bent over row.
2. Workout B: squats, bench press, deadlift.

You work out three times a week and constantly alternate between workouts A and B. You rest at least one day between two workouts.

Here is an approximate training schedule for the week:

1. Monday: training A.
2. Tuesday: rest.
3. Wednesday: training B.
4. Thursday: rest.
5. Friday: training A.
6. Saturday and Sunday: rest.

You start the next week with workout B.

To avoid missing workouts and track your progress more easily, you can download the StrongLifts 5×5 app. It has a schedule with exercises that you can customize. You mark completed approaches and repetitions right during the workout, after which the rest timer starts.

The application also contains a video with exercise techniques, a training history, and after the first three classes you can track your progress.

The paid version has a schedule of warm-up approaches, a pancake calculator, integration with Google Fit and Health (iOS), and the ability to mark approaches without removing the screen lock.

What weight to start with

If you are already familiar with the exercises and are doing them with proper form, choose the maximum weight with which you can perform five sets of five repetitions.

If the exercises are new to you or you haven't done them in a long time, start with half your five-rep maximum or even less:

1. Squats, bench press, standing press: 20 kg (barbell without weights).
2. Deadlift: 40 kg (hang two 10 kg plates on the bar).
3. Bent-over barbell row: 30 kg (hang two 5 kg plates on the bar).

In the first weeks you will feel very easy, but the weight will increase quickly. In just four weeks you will be squatting 30kg more and bench pressing 15kg more.

Start back squatting and you can reach 100kg in 12 weeks.

How to gain weight

1. Squats. If you were able to complete five reps on all five sets, next time add 2.5 kg - small 1.25 kg pancakes on each side. If you couldn't do five reps, keep working with that weight until you can.
2. Bench press, standing barbell press, bent-over barbell row. Men add 2.5 kg, women - 1 kg.
3. Deadlift. Add 5 kg - 2.5 kg on each side. The deadlift uses more muscles so you can add weight faster.

If the gym doesn’t have 1.25 kg weight plates, buy your own and carry them to training.

How to warm up

Don't do too much cardio before your workout, as this can tire out your leg muscles before squats. Three to five minutes of brisk walking or gentle jogging will be enough.

If you're doing exercises with an empty bar, you don't need warm-up sets because the weight is too light. You can do two sets of five.

When you move up to heavier weights, warm-up sets are a must. They allow you to warm up your target muscles and test your technique.

Perform two warm-up sets of five reps with an empty bar. After this, add 10–20 kg each and perform 2–3 times until you reach your working weight.

Don't rest between warm-up sets. Pause only after them, before starting an approach with working weight.

How long to rest between sets

At first, because the weights are light, you won't need much rest. But when the weight starts to increase, it may take longer to recover from a set.

1. 1.5 minutes if you finished the last set without much effort.
2. 3 minutes if you had to work hard to finish the set.
3. 5 minutes if you reach muscle failure on the last rep.

You can also navigate by your breathing. If you have pain during exercise, rest until it is completely restored.

What are the goals and timing of the training program?

Plateau: what to do when there is no progress

The first thing to do if you are unable to complete a set is to rest longer. Place the bar down and wait 5 minutes and then try again.

If it doesn't work this time, check if there are any errors:

1. Have not warmed up well: a lack of warm-up approaches forces you to exercise on cold muscles, and an excess of them tires them.
2. They did it with bad technology. Incorrect bar trajectory increases the risk of failure.
3. Missed training. If you don't load your muscles consistently, you don't grow.
4. Did too much cardio or extra exercise, which slowed down your recovery.
5. Didn't get enough sleep. Lack of sleep slows recovery.
6. We didn't eat. Lack of nutrients also slows down recovery.

If you can't complete all sets and reps for three workouts in a row, you may want to reduce the weight or number of sets and reps.

How to reduce the load

You will not be able to gain weight constantly; sooner or later the process will stop. If the working weight does not increase for three workouts in a row, reduce the load as follows:

1. Three sets of five reps.
2. Three sets of three repetitions.
3. One set of three reps and two sets of three reps with -5% of the weight.

You can also reduce the weight by up to 10% of the working weight and add it again, monitoring the technique and correcting your mistakes.

Why this training program is effective

There are several factors that make the 5×5 program very effective:

1. Free weights. You have to maintain your balance, which puts extra strain on your muscles.
2. Minimum equipment. All you need is a barbell and a bench, so you can do 5×5s in any gym or garage.
3. Multi-joint exercises. Compound exercises use more muscles and therefore allow you to lift more weight.
4. Easy start. Light weights in the first workouts allow you to test your technique and avoid injury.
5. Intensity. The workouts are hard, but short. You finish before you get tired and therefore always stay focused.
6. Progressive overload. Consistent weight gain forces your body to adapt faster. The muscles become larger, the bones and tendons become stronger.
7. A clear plan and confidence. You know what to do in each workout and are confident that the program is working.
8. Excitement. You are wondering how much weight you can get to, how long you can keep increasing the weight. This adds excitement and makes many people challenge themselves.
9. Simplicity. There is no need to invent, search and select. You master the technique once, and then just add weight.

The program has no gender restrictions. It is suitable for different ages, including healthy teenagers and people over 40 years old.

Of course, this program will not appeal to everyone. For example, if you like variety, doing five exercises every day will quickly get boring. As a result, you will lose motivation and quit training.

If you like consistency and need a clear plan of action, 5 × 5 is ideal for you and will help you achieve good results.

Hi all. Welcome to the blog without lies and falsehood, bodybuilding in its purest form. In today's episode, we'll talk about how many sets to do in bodybuilding exercises. The topic itself is very important, because it comes first in any training complex.

Before we start delving into this issue, I would like to tell you for the youngest inhabitants of the gym, what exactly is APPROACH? (and the difference between SET and REPEATS, just in case).

So, REPEATS - This when you started doing the exercises and counting how many times you performed the movement. A APPROACH (aka SERIES, shortened set) is when you have completed the required number of repetitions and finished the movement (well, for example, you did 10 biceps curls and lowered them), this is 1 APPROACH (series), this means that you did 1 approach of 10 repetitions. If you rest for 1 minute and do it all over again (i.e. do 10 reps and lower the bar), that will be a 2nd set. Those. YOU HAVE ALREADY DONE 2 APPROACHES. Do you understand? I hope I explained it clearly, now let’s move on to another question: how many approaches should you perform per workout, how many approaches should you do for each muscle group in order to have maximum benefit in the form of muscle growth?

The questions are very confusing, there is misinformation everywhere... one says that 1-2 sets to failure will be enough, another says 5-6 are needed, the third is making up something else... Everyone has their own opinion, and who is right, where the hell come on, the truth?

There are athletes for whom 1-2 approaches are enough, while for others 5 approaches will not be enough.

• genetics
• psyche

I'll explain why this is so. For some athletes, it’s easier psychologically to tune in and perform one high-quality approach, instead of 5, well, let’s say, haphazardly. I usually notice this among advanced athletes, because beginners are not capable of such a return.

Warm-up approaches

In any case, you will have to perform warm-up sets, of course, if you do not want to get injured and say goodbye to bodybuilding for a long time. Our muscles and ligaments need to be warmed up before heavy exercise in the gym. Moreover, warm-up sets prepare your psyche for maximum training. So, no matter what anyone tells you, tough fighters don’t warm up, etc. This is a misconception; any athlete warms up when working with huge weights.

Personally, I performed both the maximum and minimum number of approaches, after which I decided to settle on the golden middle.

Golden mean: This is 3-4 working approaches, after 2-3 warm-ups in the first exercise (quite enough). Let's see what it looks like in practice on a flat bench press. Let's say your working weight is 80 kg X 8 repetitions.

So the golden mean looks like this:

• Warm-up with an empty bar (20kg) is mandatory (we always start with an empty bar)
• 40kgX12 – warm-up
• 60kgX10 - 2nd approach warm-up again
• 70kgX8 - 3rd approach (introductory warm-up)
• 80kgХ6-12 — 1st worker
• 80kgХ6-12 — 2nd worker
• 80kg X 6-12 3rd worker

We do warm-up approaches with light weights and a high number of repetitions. This is done in order to prepare your muscles for the maximum working weights in the exercise. After which comes the introductory approach, and finally the working approach, which is also the most important. As a rule, when the athlete is still fresh exactly in this 1st approachyou need to try to regularly increase working weights (progress the load).

You can read more about load progression in the main articles:

• (here at the very beginning it tells STEP BY STEP and CHEWED how to use safe methods of progression i.e. increasing weights and repetitions, THIS IS A MUST READ).
• (here again we talk about these same safe methods, but also about an unsafe method of load progression, for professionals).
• (here it is explained in principle why progression is needed, how to carry it out, etc., but not as detailed as in the first and second articles).

Second working approach - stimulates muscle development, it is also strong, the only thing is that most likely you will not be able to do the same number of repetitions as in the first one, because your muscles are already tired.

And finally3rd working approach: T It is more than likely that you will do even fewer repetitions than the previous (2nd) one.

For example: if your 2nd exercise according to the plan is incline bench press, your maximum is 80kgX8 then:

• 60kgX6-8 – warm-up
• 80kgХ6-12- 1st worker
• 80kgХ6-12 — 2nd worker
• 80kgХ6-12 – 3rd worker

Why are several working approaches performed?

A novice athlete will not be able to achieve 100% returns from one approach to an exercise. Moreover, even more advanced athletes will not be able to do this. Because you still feel your muscles very poorly, you simply cannot make them work as they should. This is why you have a CHANCE in several approaches, unlike just one. Only professional bodybuilders are capable of such output, but even they never perform so few approaches, because they often train according to high-intensity schemes (the so-called).

This training method is very useful (golden mean). Perhaps someday in the future, you will discover the most effective set of exercises in a strength manner. But not now, that time has not yet come. All successful athletes who are now into a limited number of approaches (and there are very few of them) or those who use a huge number of approaches started with simple training methods. You can’t just jump over your head. Start small and achieve big things.

Best regards, administrator.

Remember, in our previous article we looked at theoretical issues in determining the number of sets and repetitions. So, I decided not to procrastinate and wrote its continuation. From this note you will learn about two (and one more, my favorite) methods in determining quantitative indicators of the training process. We will break everything down piece by piece and as a result, you yourself will decide on the option you like and learn how to derive similar numbers, without even resorting to the help of a personal trainer, i.e. without throwing money away :).

Make yourself comfortable, there will be a lot of interesting things, let's go.

Number of approaches and repetitions: so how many?

For those who have just joined us (or just in a tank), let me remind you that the first part of the article is here: . And we’ll start the second one with this...

As I said earlier, the numbers regarding the number of approaches and repetitions have long been known and they look like this (see image).

...where, under the numbers, such functional indicators as development are indicated:

1. maximum strength;
2. strength, speed and power;
3. functional muscle hypertrophy (sarcoplasmic, SG);
4. structural muscle hypertrophy (myofibrillar, MG);
5. endurance (including the ability to train for a long time).

Note:

SG – associated with an increase in the size of the non-contractile part of the muscle;

MG - increase in the contractile apparatus of muscles (number and volume of myofibrils).

This is the so-called generally accepted extended (American version) template for the “dosage” of approaches and repetitions. The Russian version, which is most often fobbed off and advised to everyone actively visiting the gym, looks like this (see image).

As can be seen from the figure, to develop strength it is necessary to perform 1-5 reps per set. Here you can use the maximum weight of the projectile and perfectly stimulate muscles to grow due to MG. Number of reps in range 9-12 times, it has the best effect on SG. As soon as the number of repetitions exceeds the mark in 12 times, the processes of muscle hypertrophy decrease and anaerobic endurance begins to develop.

It is believed that if you want to get as big as possible you need to balance between the two types of hypertrophy and work both types of fibers (fast/slow), which means that the set should consist of 6-8 repetitions, the total number of them (approaches) should ideally be 3 . Beginners are usually advised to “job” in the gym according to 3 once a week and train the whole body while doing 2-3 exercises for each muscle group. Everything you need to do 2-3 approach to 10-15 repetitions. All this will allow you to improve your basic level of physical activity and prepare your body for more serious stress in the future.

So, this concerns the standard scheme for the number of approaches and repetitions, there is also a scientific and intuitive one, which I consider the most adequate and correct and which I will teach you at the very end.

Now let's look at the scientific approach to the issue of the number of sets and repetitions, so here we go.

Recently, wandering around the Internet in search of new research in the field of bodybuilding, I came across an interesting study on one authoritative foreign resource related to our topic today. It said that definitive answers had been found regarding the ideal number of reps and reps to achieve maximum results. It is precisely his calculations that I will give below.

Note:

The study was conducted on both beginners and advanced athletes, so its results are valid for these categories.

Let's start with...

BEGGINERS

No. 1. Number of approaches.

The study found that newcomers (experience up to 1 of the year) should work with more repetitions and less weight. Per approach it is necessary to perform from 12 before 15 repetitions. This amount allows you to develop the strength of adaptation of the nervous system to the load. Lifting weights teaches the nervous system how to quickly and efficiently recruit the right amount of muscle fibers to lift a weight. Using a high number of repetitions allows the nervous system to get more practice in this matter, because. she must control every repetition performed.

The study says that to get good “volume” results, beginners should perform about 3-4 sets for each body part. Those. must be fulfilled 3 approach one exercise for each muscle group.

Moreover, it should be taken into account that this one exercise should be basic or conditionally basic - not a single muscle group should be included in the work. The following exercises are perfect: bench press lying on a horizontal (incline) bench; dumbbell shoulder press; squats; lifting barbells/dumbbells for biceps, close-grip triceps press. Given the low volume of exercises, you can do one workout for the whole body at once or divide muscle groups into 2 day (1 day – chest, thighs, triceps, quadriceps; 2 day – back, shoulders, calves, biceps).

Note:

The best type of training is considered 2-3 day split (separation of muscle groups on different days).

No. 3. Training frequency.

Beginners should train each muscle group three times a week. They can split their split into two workouts, resulting in 6 days of classes per week. High frequency training trains the beginner's nervous system faster and it adapts to working with iron at a faster pace. At first glance, it may seem that it is nonsense for a beginner to practice so many times. However, the basis of this concept, “bicycle”, is one simple phenomenon - practice, i.e. The more often certain actions of the same type are performed, the faster the body learns them. Remember when young children ride a bicycle; the more often they “climb on it,” the faster they begin to ride.

We're done with the beginners, let's move on to a more advanced level...

ADVANCED

No. 1. Number of approaches.

For more advanced athletes (more than 1 of the year) the greatest benefits come from heavy weights and lower (unlike beginners) number of repetitions. The optimal number of repetitions per set for the development of strength and muscle performance is from 6 before 8 . The principle of gradual overload already works here; this is when the muscles have adapted to the weights and they must be retrained with heavier weights.

No. 2. Total training volume.

Research says that the optimal number of sets is from 4 before 6 for each part of the body, i.e. This results in three approaches in two exercises for one muscle group. The best option is to choose one main exercise for each muscle and one auxiliary exercise. (exercise help).

Basic exercises include: chest – barbell/dumbbell bench press; shoulders – vertical barbell/dumbbell overhead press; back – one-arm dumbbell row to the waist, cable row on the machine; legs – squats or “cart” (leg press in platform) followed by lunges; triceps - weight press down on a cable machine, close-grip press, dips; biceps – lifting a barbell while standing or extending an arm with a dumbbell.

As auxiliary exercises, it is necessary to use those that are performed in a similar manner to the basic ones and prepare it for the main work. Examples of such “helpers”: chest - butterfly on the simulator, bringing the arms together in a crossover; shoulders – raising the bar to the chin; legs - extensions in a sitting machine; triceps - extensions on a block with a handle, etc.

No. 3. Training frequency.

Advanced athletes should not train a muscle group more than twice a week. The nervous system of such people is already adapted to stress and therefore an increase in strength (and as a result muscle mass) occurs due to adaptation of the muscle fibers themselves. Heavy weights and more sets put a serious strain on the body and therefore it needs more time to recover. During the recovery period, increased regeneration of muscle proteins occurs and the muscles become larger and stronger.

Actually, we’ve also finished with the advanced level, now let’s sum it up...

Global output

The research presented here tells us what “number tricks” work best for most athletes, but that doesn't mean those recommendations will work best for you. Try the proposed calculations in practice and record the result. If it is positive (there is an increase in strength/muscle mass), then use them often in your training program, otherwise change any “variables” and try again.

So, I laid out everything I knew on this topic, now you just have to re-read everything again and draw a conclusion, and it’s simple - listen to your body and determine the required number of approaches and repetitions yourself. Well, in order to do this as correctly and effectively as possible, and in general, in order to once again “settle down” all the above information, remember the following tips:

• don’t adhere to any standard clichés, just take it, try it, record the result and adjust the numbers depending on it;
• include work in the entire range of “repetitions” in your training program (for example, Monday - 5 ; Wednesday – 15 , Friday - 10 repetitions);
• Focus on these extreme rep ranges: 1-3 – development of maximum strength; 4-10 – simultaneous increase in muscle endurance and strength development; more 11 – working out the relief/burning fat;
• focus on the following extreme ranges of approaches: work on relief - 2-3 ; weight gain – 3-4 ; strength development – 4-5 ;

It is also very important in determining the number of approaches and repetitions to answer yourself simple questions: 1) how old am I; 2) training experience (physical fitness level); 3) body type.

Based on the answers, your logic and the above information, you can easily derive specific digital values ​​taking into account your body characteristics. They will be the starting point in the matter of pulling iron, from which you will have to dance.

Actually, that’s all for me, about three methods (standard, scientific, independent) I told you about determining the quantitative indicators of the training process, so my conscience is clear :).

Afterword

Today we dealt with the questions - “who, what and how much?” do in the gym. I’m just sure that now you can easily answer this question, not only for yourself, but also help your less experienced hardware brethren understand it. Well, something like this, see you again my dears, don’t be bored!

PS. We write down comments, questions, wishes and other miscellaneous things, I will be glad!

P.P.S. Did the project help? Then leave a link to it in your social network status - plus 100 points for karma, guaranteed :).

With respect and gratitude, Dmitry Protasov.