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It's kind of a progression in strength training
Table of Contents
1. Definition of progression and its effect on the development of strength and muscle mass
The easiest way to maximize the intensity of training is by increasing the loads applied while maintaining the same or shorter rest periods. What effect does progression have on the development of strength training parameters? As a result of stress induced by training, adaptive processes are initiated that lead to hypertrophy (increase in muscle mass) or strength gain. The basic parameter defining strength training development is progression.2. Basic errors limiting growth
The basic mistakes that limit our gains in muscle mass and strength include, first of all: lack of a well-established training system; use of an improper training method in relation to our experience and experience. being too short to use the training method or changing it as a workout; ?? a poorly balanced diet (too high in calories or not rich in the macronutrients necessary for the proper functioning of the nervous system); not remembering the exercises used.3. English: extra_id_3> English: <extra_ed_4> English:
We're going to finish the ramp at the moment when we lose the momentum of motion. In this method, as the force increases, the number of rounds is increased. In the next training, we do the same thing, and we aim to do 5 rounds with a load of 100 kg in the last rounds. We remember to do the rounds at the same time, but we don't remember to run a rounds without a drop. We start at about 50% of the maximum weight, and depending on the range of rows we choose, we increase the load per rounds by 510%. We remember not to put the rows to a drop, which is to the point where we can't do any more rounds after we're done.4. The ramp is closed
In the next training, we aim to perform in the last series 5 repetitions of seats with a load of 100 kg. An example of a ramp 5 series after 5 repetition of seating with a rod: 1. Series 60 kg × 5 repeats; 2. Series 70 kg × 5, repeats. 3. Series 80 kg × 5; 4. Series 90 kg × 5.5. The assumed frequency range
Example 4 series, 68 repetitions of squeezing bars on a horizontal bench: 1. Series 90 kg × 6 repetitions; 2. Series 90 Kg × 6 repeats; ?? 3. Series 90kg × 6 replications;6. Method of simultaneous increase in intensity and volume
Example of the use of the above method in practice: 1. Series 60 kg × 8 repetitions; 2. Series 60kg × 8 repeats. However, keep in mind not to perform any series to break the movement. 3. Series 60 Kg × 8 replications. Next training: ?? 1. Series 62, 5 kg × 8. Repeats. ?? 2. Series 62. 5 kg x 8 repeatings.7. Is it the intensity or the volume at all, which parameter is more important?
In order to record continuous progress, you need to surprise your muscles with new stimuli and loads. If it were possible, after a year of training, people would put 200 kg on a flat bench. It's important to consistently carry out your plan and not worry that a given assumption has failed on a single unit of training. Constantly increasing the intensity and volume of training can provide us with a harmonious development of the figure. In fact, both are extremely important in the development of both muscle and strength. It is important to remember that no one is able to increase the load from training to training.
