Universal training program for strength

You can train for more than a year in the gym and not see the desired results. Why is not progress going on? Because you are doing something wrong. It is important to understand that without progress in the scales there will be no progress in the musculature. If you work with the same burden for a long time, the muscles just get used to the load and do not respond to it. Thus, without increasing the strength indicators, we can not see any large muscles. What should the strength training program include?

Working with own weight

Today, many are engaged exclusively in simulators, not even performing basic exercises with free weights. Meanwhile, working with one's own weight (push-ups and pull-ups) can be an excellent push in the growth of strength indicators. Consequently, the training program for increasing strength necessarily includes push-ups and pull-ups. The first are of different types, and they are all effective. Squeeze from the floor with a different setting of hands, on the uneven bars to increase the strength of the triceps, with the legs on the support for excellent work on the top of the chest. The training program for strength is impossible without pulling on the bar. Not only will this exercise in a short time develop the latissimus muscles, it will also increase the overall strength indicators, as it involves several groups at once. If you can pull more than 10 times in the approach, hang weight on the belt, increasing it with each workout.

Less - does not mean worse

It's about repetitions. The training program for strength is characterized by less intensity and greater impact. Each exercise is performed in 3-4 sets of up to 8 repetitions. Each time the weight of burdening increases. At the subsequent training, increase the maximum previous figure by 2.5 kg. It makes sense also to perform exercises with such a weight to make 1-2 repetitions in the approach.

The Golden Three

There are three basic exercises in bodybuilding: squats, deadlift, bench press. This is triathlon, which is characterized by powerlifting. Training programs for strength (especially for beginners) necessarily include these exercises. They allow you to develop a common musculature, using several muscle groups and joints at once. It is better to divide the performance of these exercises on different training days.

Recreation and food

Without proper nutrition and proper rest, the training program for strength will be incomplete. When there is an increase in strength indicators, you should not limit the intake of carbohydrates into the body. This is the energy that is required both during training and for recovery after a serious muscle strain. In a diet it is better to include complex carbohydrates, for example porridges, rice. In principle, during the period of growth of strength, one should not be afraid of simple ones: sugar and fats (better than vegetable ones). It is probably not worth remembering the need for protein. Well, and the last is, of course, rest. In order for the force indicators to have tangible progress, it is necessary to rest and recover. Do not do more than two days in a row - the muscles should rest. Also, do not load one group more than once a week.