Classic training program or powerlifting for “jocks”. Part 1.

Bodybuilding is primarily about building muscle mass and reducing the amount of fat in the body. Training to increase mass will be different from those used to increase strength and endurance. The set of exercises, the number of sets and repetitions, rest between approaches - all this needs to be planned before starting regular training. If there is no program, then you are not training to gain muscle mass, but doing physical exercise to maintain tone.

Training program for gaining muscle mass 5x5

Sports nutrition and supplements. Where to begin?

Nutrition program for gaining muscle mass

Most gym goers train according to the Split Program - 3 days a week, each time working out 1-2 parts of the body (back and triceps; chest and biceps; thighs, buttocks and calves).

The split program combines exercises:

• basic – involving many muscles at the same time (Barbell Press, Squats, Deadlifts)
• isolated - aimed at working out any one muscle (biceps curls, leg curls in the simulator, crunches)

The strength training program consists mainly of heavy basic exercises and almost does not include isolated ones.

Is diet important and what kind of sports nutrition is needed?

A properly designed nutrition plan is the key to success. An effective program is not only regular training, but also a well-thought-out nutrition plan. You need to count the amount of proteins / fats / carbohydrates and calories - they should be in excess in order to provide the body with material for muscle growth. For calculations, you can use the Calorie Content Table.

The role of sports nutrition (protein, amino acids, gainers) is to give you easily accessible and easily digestible sources of proteins/carbohydrates if it is not possible to get them from food (there is no time to cook/buy the right food). No legal sports nutrition product will help you gain weight faster than eating an excess of calories and protein from regular foods. However, it is not always possible to pull out a dozen boiled eggs from your bosom and eat them on the go. It is in such a situation that a protein shake is a great help. You can also make your own simple protein cookies.

Advantages of split over full body

1) Our muscles rest longer. As you know, muscles do not grow under load. When we perform an exercise, we damage and injure muscle fibers, then, during the rest between workouts, with enough proper healthy nutrition and sleep, our muscles are restored, but not to their original state , but with a tiny reserve, in case such a load is repeated and will turn out to be even greater. If training a specific muscle group, for example, the back, occurs once a week, then the rest of the time, all the next 7 days, the muscle is restored.

2) As the athlete’s fitness level increases, it will become simply impossible to either load the entire body in one workout, or restore it in just one or two free days between workouts. Let us remind you that if recovery does not occur, the previous training had no meaning and was wasted.

3) If we are talking about a novice athlete who has been training in the gym for less than a year, then a split can significantly reduce his training time, putting it in 40 minutes (without taking into account the warm-up time, which in no case should be neglected).

How often should you exercise?

As a rule, an effective training program for gaining muscle mass consists of 3 days a week for 1-1.5 hours (excluding warm-up and stretching). You can study Monday-Wednesday-Friday or Tuesday-Thursday-Saturday. At the same time, there must be a rest day between workouts so that the muscles have time to recover. The importance of proper sleep and rest cannot be underestimated. If they are deficient, there will be no muscle growth. If you spend a lot of time in the gym, but don’t get enough sleep, this can not only slow down the gain of muscle mass, but also cause its loss.

Classic training program or powerlifting for “jocks”. Part 1.

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Classic training program or powerlifting for “jocks”.

The first part of a series of articles about combining training in powerlifting and bodybuilding.

1. Classic RAW powerlifting training program, where in 1 workout there is 1 triathlon movement (squat/press/deadlift).
2. Trainings are designed for 3 times a week (Mon-Wed-Fri/Tue-Thu-Sat).
3. The calculation is based on 100-105% PM.
4. The program is designed for those who are used to/wish to train in the BB style, while preparing for competitions.
5. The classic training program presents a fairly wide range of exercises. Only the triathlon movements themselves, with their percentages and training volume, remain unchanged.
6. If the training volume seems excessive, you can reduce the number of exercises at your discretion.

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Author's note: any coincidences and intersections with other training programs are not accidental, based on my own sports and coaching experience, as well as the rich experience of many colleagues in the coaching workshop, the work of famous powerlifting methodologists.

Good training and no injuries.

Best regards, Denis Piklyaev

Classic training program in powerlifting and bodybuilding (Table No. 1)

Similar

Split training program for gaining muscle mass

Excel spreadsheet – Workout program for gaining muscle mass.xlsx

The table lists the exercises for all 3 days; you will need to note the working weight with which you trained. The split program is scheduled for 8 weeks, but you can train with it for as long as you get the desired effect - growth of muscle mass and working weights in the exercises.

Number of sets (approaches) and repetitions

3 sets of 8-12 reps

The last 2-3 reps should be hard for you. If you feel that you could easily do all 15 repetitions, you need to increase the working weight. It is the last couple of repetitions performed through force that give effective growth of muscle mass.

• Monday
• Wednesday
• Friday

Muscles trained:

• legs – quadriceps, hamstrings, calves
• buttocks

1 Barbell squats

2 Leg press

3 Leg extensions

4 Romanian Stanovaya

5 Leg Curls

6 Seated calf raise

Muscles trained:

• breast
• triceps
• press

1 Push-ups

2 Barbell press

3 Incline Dumbbell Press

4 Dips

5 Triceps extensions

6 Incline crunches

7 Crunches in the simulator

Muscles trained:

• back: trapezius, lats
• shoulders

1 Bent-over barbell row

2 Deadlift

3 Wide grip chest row

4 One-arm dumbbell row

5 T-Deadlift on the machine

6 Shrugs

7 Arnold Press

How to create a three-day workout program

There are many options for creating three-day split programs. Most often, muscle groups are divided according to the “push-pull” principle, working on pulling muscle groups in one workout and pushing muscle groups in another. Legs are usually trained on a separate day.

Some options for a three-day split:

OPTION 1

• BACK-BICEPS
• CHEST-TRICEPS
• LEGS-SHOULDERS

OPTION 2

• BACK-TRICEPS
• CHEST-SHOULDERS
• LEGS-BICEPS

OPTION 3

• BACK-CHEST
• ARM-SHOULDERS
• LEGS

OPTION 4

• BACK - BICEPS - REAR DELTS
• CHEST-TRICEPS-FRONT DELTA
• LEGS

As I said above, there are many options for creating a three-day split. Frankly, I like the first option best. During my first workout, I work my back muscles and biceps. In the second workout, pectoral muscles and triceps. In the third workout, leg muscles and shoulders. Personally, I prefer this division of muscles by day, although each option has its own disadvantages and advantages.

I see the advantage of this version of the three-day split in that each muscle group is worked out once a week. During a back workout, the biceps are always involved in the work, so it makes sense to “finish off” them at the end of the workout. The same goes for the pecs and triceps. After training my legs, I work my shoulder muscles. The fact is that leg training produces a powerful anabolic response, so the deltoids receive the best stimulus to grow.

Mass gain program, three-day split (for beginners)

A working program for beginners, the result is guaranteed or we will refund your time :)

Warm-up: Be sure to do 5-10 minutes of cardio before starting your workout. We accelerate the blood, warm up the muscles and ligaments. Give preference to elliptical or exercise bikes, not fast running or brisk walking on the treadmill.

Next, to avoid injury, you need to stretch all the muscles, or at least those that will be involved in the workout.

Before each approach, we perform one warm-up set with a weight of 50% of the working weight for 20 repetitions. Remember that an injury received in the gym can stay with you for life! Don't take risks.

Monday (Back, deltoids) Pull-ups or vertical block rows (alternate, week after week) - 4x8-10 Bent-over barbell rows or dumbbell rows to the waist with one hand with emphasis on the bench (alternate) - 3x8-10 Horizontal rows - 3x8-10 Standing barbell press 3x8-10 Standing dumbbell swings 3x8-10 Bent-over dumbbell swings (rear deltoid exercise) 3x8-10

Wednesday (Chest, arms) Bench press or dumbbells (alternate week after week) - 3x8-10 Bench press on an incline bench (or dumbbells, also week after week) (upper chest) 3x8-10 Lying dumbbell fly (exercise. on the inner chest) - 3x8-10 Barbell curl or biceps curl with dumbbells (alternate week after week) 4x8-12 Parallel bars press - 3x6-10 French barbell bench press or arm extension in a block with a rope (we alternate similarly) - 3x8 -10

Friday (Legs) Squats with a barbell on the shoulders 3x10-15 Lying leg press - 3x10 Deadlift on straight legs 2x10 (working) Lying leg curls 3x10 Calves (looking for a machine in the gym) 3x10 (working)

Explanation: * 4X6-10 - 4 sets of 6-10 repetitions.

We do the press 1 or 2 times a week, as desired. Better alone. Choose the day yourself when you are less tired. Exercises - hanging leg raises, crunches on an inclined bench. Performed to failure.

Comments from the author: 3 days is enough! Believe me! Muscle recovery and growth occurs on rest days, do not neglect them. Mass training is all about working strictly in the 8-12 rep range, don't do less or more. Be sure to love the leg and back workout! By training large muscle groups, more growth hormone is released into the blood, which is responsible for the growth of your muscles!

Three month program. Rest between sets - 1 minute. Sleep until complete recovery (8-9 hours) and increase your protein intake according to the formula: 2 grams per kilogram of your body weight! Consume carbohydrates slowly - rice, buckwheat, durum wheat pasta. The program is for SETUP, this means that you must consume more calories than you expend, otherwise nothing will work! For endomorphs (chubby ones), the main mistake is the desire to lose weight and gain weight at the same time! This is impossible! This is how we are designed by nature; we either grow or lose weight. Therefore, first we pump, accumulate muscle mass under fat, then we dry out and expose the relief. This is not a quick process, please be patient.

Sports nutrition: Most importantly, your body should not be deficient in vitamins and protein. Therefore, the main additives are:

• Vitamins and minerals (take as directed).
• Protein. Take in the morning and immediately after training. At this time, the body experiences the greatest lack of amino acids. For ectomorphs (thin people), I recommend replacing the protein with a gainer - the same protein, only with the addition of carbohydrates.
• Creatine.

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Day 3: legs

Great training programs must have a dedicated leg day, and this routine is no exception. By working all the major muscle groups of the lower body—quads, glutes, and hamstrings—in one session you move a lot of weight, activating the synergistic muscles that connect all of these body parts together. This is efficiency in action!

For the other two workouts, the rest time should be 45-60 seconds, but on leg day you can increase the time to 60-90 seconds to allow those large muscle groups to fully recover for the next set.

Before starting your workout, perform a joint warm-up of your legs for 10 minutes, for example, using controlled joint rotation and mountain climber stretches.

Perform 2 warm-up sets of the first exercise with a lighter weight before increasing your working weight.

Leg workout

1. Front squats - 4 sets of 5 reps.
2. Bulgarian split squats with a barbell - 3 sets of 10 reps.
3. Lateral lunges with dumbbells – 3 sets of 8 reps.
4. Leg extension in the simulator - 2 sets of 12 repetitions.
5. Seated leg curls - 2 sets of 12 reps.
6. Gluteal bridge with additional weight - 2 sets of 12 repetitions.

By ditching your current routine and switching to this three-day split, you are essentially hitting the reset button on your program, getting rid of all the unnecessary exercises, changing set and rep patterns, and eliminating other problems that have been in your training for many years. years. If your old program was particularly complex, you'll notice the difference right away.

These workouts will make your muscles ache while still leaving you feeling pretty energized. They're short, simple, and built on exercises that are proven to be serious muscle builders. Try it and you should see big differences in the mirror within a few weeks.

Day 1: Push/Push Workout

The main focus here is on the chest, shoulders and triceps. For this and the next two workouts, tempo is a critical element of success.

Maintain a 3:1:1:1 tempo. This means you take 3 seconds to lower the weight, pause for 1 second at the bottom of the range of motion, and then raise the weight in 1 second while maintaining control of the movement. Pause 1 second at the top to eliminate any momentum generated and lock in the weight.

Why so slow during the eccentric phase of the repetition? Most strength gains occur during the eccentric phase, so you don't need gravity to do the work for you.

Push workout: tempo 3:1:1:1

Warm-up: arm abduction on a block for the rotator cuff – 2 sets of 10-15 repetitions

1. Barbell bench press – 4 sets of 12, 8, 8, 5 reps.
2. Incline dumbbell press – 4 sets of 12, 10, 10, 10 reps.
3. Reduction of arms in a crossover from the upper blocks - 4 sets of 10-12 repetitions.
4. Seated dumbbell press - 3 sets of 8-10 reps.
5. Dumbbell lateral raises - 3 sets of 12-15 reps.
6. Extension of arms on the upper block (using a rope handle) - 3 sets of 12 repetitions.
7. Dips - 2 sets, until failure.