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It's a bar complex, a barman's training
Table of Contents
1. The complex bar characteristic
The weight does not change when performing the series. The undoubted advantage of this method is that we do not need a large amount of space and a large number of equipment. If we are more fatigued when we neglect the technique, it is easier to get injured or injured; we adjust the weight to the weakest part of the muscle. When there is a reverse situation, i.e. when we do the repetition without more difficulty, we increase the load; we avoid the exercises that require a drastic decrease in the weight of the stand. In the case of a series of repetitions, it's better to put the weight at the end of the execution; the weight after the completion of the exercise can be adjusted to the lowest point of the completeness of the performance; after a complete exercise, we can not use any of the following elements to perform the exercise, which is to use the weight between the first and second movements; If we do a number of movements with a weight of about 50 kg, we should use the same weight as we did in the first movements, and then we can use2. The effects of comprehensive therapy
When our goal is to burn fat, extra oxygen consumption, called EPOC (excess post-exercise oxygen consumption), will play an important role. To compensate for the deficit, after the exercise is over, we work at higher speeds to restore homeostasis (balance). During continuous work (more repetition and an adequate break) our endurance strength increases. This will help us better tolerate short, intense exercises (e.g. 400 m run) and longer, such as 3 km run. This prepares our bodies for further testosterone buildup or the buildup of hypertensive muscle mass. In addition, it increases the body's weight gain in the first few hours of exercise, and can provide us with as much calorie as possible by preparing for the next three hours of training.3. The force:
35 exercises, 15 repetitions, ?? 48 complexes, 90180 seconds of rest.4. In the case of the 'extra_id_0' category, the following definitions shall apply:
35 exercises, 13 repetitions, ?? 48 complexes, 60180 seconds of break,5. Muscle mass:
36 exercises, 58 repetitions, ?? 3??6 complexes, 45120 seconds of rest.6. Muscle strength:
39 exercises, 820 repetitions, 38 complexes, 30180 seconds of rest.7. Javelin complex number 1 (strength and muscle mass)
Barbell high pull snatch × 6 repeats3 Good morning (barbell behind the head good morning) × 6 repetitions5 Repeat 36 times.8. Bear complex (strength/condition)
The front squat × 1 repetition3. The high bar back squat×1 repetition5. We do 7 rounds without a break. 7 laps is one complex. The break between them is 90120 seconds. The power clean charge × 1 repeat2. The push press × 1 replay4. The back neck push press×1 repeat.9. Cosgrove is Evil 8
Romanian deadlift 3. Power clean 5. Push press 7. Good morning The break between rounds is 90 seconds. Conventional deathlift 2. Bent over row 4. Front squat 6. High bar back squat 8. Round 1:6 repeat Round 2:5 repeat 3:4 repeat 4: 3 repeat 5: 2 repeat 6:1 repeat 1.10. Complex focused on power building (power/dynamics)
Clean charge times 2 repeats. The break is 120 times 180 seconds. Power clean charge times two repetitions.11. It's an example plan
Day 1: down (7075% 1 RM in main exercises) Day 2: up (70??75% 1 MRI in main exercise) Day 3: rest I present here a general outline of the introduction of bar complexes for strength training.12. Day four: Cosgrove's Evil eight
Week 1: break 90 seconds Week 2: break 80 seconds Week 3: break 70 seconds Week 4: break 60 seconds (later back to 90 seconds but gain weight) Day 5: rest.13. Day 6: the bear complex
With the right selection of parameters, we will be able to enjoy progress and improved form.They will be proven during most training objectives: week 1: 5 rounds, break of 120 seconds week 2: 6 rounds 100 seconds week 3: 7 rounds break of 80 seconds week 4: 5 round break (we add weight), break of 200 seconds week 5: 6 round break of week 4: 7 round break week 6: 7 round (weight of week 4) break 80 seconds day 7: rest Stang complex is a good tool for those who are running or looking for further training points.
