Four-Day Intensive Training Program!

Firstly, we need to determine which components should be included in a good training program focused on increasing muscle mass. It is crucial that it is based on the principles of a training methodology focused on muscle mass growth. A vital component of such training is the appropriate selection of volumes and, particularly, the number of stimulating repetitions that influence muscle hypertrophy. During a stimulation-oriented training program, high-speed motor units are recruited. This involves an assumption that the speed of contraction is dependent on the load or fatigue of the muscles during exercise. It is essential that the training parameters are adjusted to maximize muscle hypertrophy. Moreover, the training program should take into account 7 fundamental movement patterns to promote symmetrical body development. Another significant aspect is the appropriate range of repetitions aimed at the maximum possible hypertrophy of the muscles. The final training parameter that should not be overlooked is TUT (time under tension). We distinguish between 7 basic movement patterns: - Squat (squatting), - Hinge/Bent (bending), - Push (pushing horizontal and vertical), - Pull (pulling horizontal and vertical), - Lunge (lunging), - Twist (twisting), - Gait (walking). All these patterns are used during daily activities, making it vital that they form the basis for our plan.

Another significant aspect I mentioned initially is establishing the suitable training parameters. One of these is certainly the appropriate training volume, including the range of sets and repetitions. The training volume influences adaptation in strength training. According to Schoenfeld B. J., Ogborn D., and Krieger J. W.'s study findings, a larger number of sets per week leads to greater muscular hypertrophy. However, this does not imply that we should perform the maximum number of sets that we can physically perform, as this is not necessarily equivalent to a training volume that would allow for proper recovery of the body. Dr. Mike Israetel typically recommends a range of 12-18 sets per week for individual muscle groups.

Concerning time under tension, hypertrophy is affected by a period of 30-60 seconds. If a person depends on functioning under conditions favorable for muscle mass development, achieving such a duration is challenging through exercising at a pace of 1 0 1 0 (1 second of eccentric movement, no pause at full extension, 1 second of concentric movement, and no pause at full contraction). Therefore, those relying on working in muscle mass building circumstances must introduce a speed of at least 3 0 1 0 in most exercises (3 seconds of eccentric movement, no pause at full extension, 1 second of concentric movement, and no pause at full contraction). Time under tension is a complex issue that pertains to the pace of executing the entire set. Low percentage motor units may not be essential for muscle mass augmentation, yet it cannot be stated that they are insignificant. Hence, it is not recommended to restrict oneself solely to the recruitment of high percentage motor units by curtailing the time under tension. Implementing a proper time under tension allows for reaching an optimal level of fatigue, which assists in increasing the recruitment of motor units while endeavoring for muscle failure.

Let's start with the selection of exercises from each motion pattern: squat in this case we have to choose a quarter of an exercise. The basic exercise will be a single class continuity. One of the basic exercising tasks will also be a two-stroke high bar. If we're interested in more involvement of the front ribbon (the quadrilateral muscle), let's play in the front seats, in the case of the rear ribbon we'll play in a low bar; bending the leg In this case, we need to play in one more exercise. The basic exercise will be a classical deadlift, supplemented by auxiliary exercises such as hip thrusts and Romanian deadlifts. Horizontal pushing (horizontal pushing) – We choose exercises such as bench press on a flat bench and incline bench press. Vertical pushing (vertical pushing) – We choose exercises such as standing military press. Vertical pulling (vertical pulling) – We choose exercises such as pull-ups or their regressions, e.g. pull-downs on a lat machine. Horizontal pulling (horizontal pulling) – We choose exercises such as rowing with a barbell and rowing with a dumbbell on a bench or pulling on the cables of the lower cable machine. Step-up (step-up) – We choose exercises such as Bulgarian squats. Rotation (rotation) – We choose exercises that provide a balanced relationship between abdominal and back muscles. Walking (walking) – We choose exercises such as farmer's walks with dumbbells, kettlebells or a trap bar.

1. Kneeling from behind with the bar (high bar) 5 × 6–8, 3 0 1 0 (full tension break)2. Hip thrust 4 × 12, 3 0 1 1 (full tension break)3. Single stance leg bends 3 × 8–12, 3 0 1 1 (full tension break)4. Single stance toe raises with dumbbells 3 × 15, 3 1 1 05. Plank 3 × 60 seconds.

1. Pushing the bar on a flat bench 5 × 6-8, 3 0 1 02.. Pulling up on the bar with a neutral grip 5 × 8, 3 0 1 03.. Lifting the bar standing 5 × 8, 3 0 1 04.. Rowing the dumbbell with support on the bench 4 × 12, 3 0 1 1 (rest in maximum tension) 5.. Rotations on the standing pull 3 × 15, 3 0 1 16.. Flexing the forearms with the bar 3 × 12, 3 0 1 07.. French pressing with dumbbells with shoulder movements behind the head 3 × 12, 3 0 1 0.

1. Classic deadlift 5 × 6–8, 3 0 1 02.. Squats in Bulgarian style 5 × 12, 3 0 1 03.. Knee bends in supine position, both legs 3 × 8–12, 3 0 1 14.. Single-handed weight walk 3 × 100 m5.. Pallof press 3 × 8, 3 0 1 0.

1. Pressing the bar on an inclined bench 4 × 12, 3 0 1 02.. Rowing the bar in the fall of the torso 5 × 6–8, 3 0 1 03.. Pumps on the sleeves 4 × 8, 3 0 1 04.. Bending the straps with the dumbbells in a lying position on the bench 3 × 12, 3 0 1 1 (pause in full tension)5.. Face pull 3 × 12, 3 0 1 1 (pause in full tension) The selection of training days is fully dependent on us, our level of training in strength training, and more specifically on the regenerative possibilities of our body and our duties, such as work, school, family.. The best solution is the plan: down 1, up 1, one or two days of rest, down 2, up 2.. Even the best training program must be combined with a suitable diet.. Without a balanced diet with a calorie surplus, sufficient regeneration cannot be guaranteed and muscle mass cannot be built.. It must also not be forgotten to perform the correct technique of the exercises.. This allows for better work of the individual motor units and an improvement in local and global stability.. In short, attention must be paid to adequate recovery, diet, and training, and the expected results will appear faster than one might expect.

Monday: exercises focused on legs, Tuesday: exercises directed at the chest, shoulders, and abdomen, Wednesday: day of rest, Thursday: training centered on the back, Friday: training for biceps, triceps, and the abdomen, Saturday: day of rest, Sunday: day of rest, Monday.

1. Execution of squats with a pole positioned behind the head: 5 cycles / 8-6-6-5-4 / progress with weight / 3010 / 120 seconds rest between cycles. 2. Execution of steps with dumbbells in hands: 3 cycles / 8-8-8 / use of constant weight / 2010 / 60-90 seconds rest between cycles. 3. Execution of deadlift on straight limbs: 3 cycles / 8-8-8 / use of constant weight / 3010 / 60-90 seconds rest. 4. Execution of Superseries exercises: 3 cycles / 12-12-12 / use of constant weight / 2011 / 60-90 seconds rest between cycles. After performing both exercises, perform: 4a. Use of machines for the two-headed thigh muscle 4b. Execution of syzyfki.

1. Finger extensions utilizing weights in hand 3 sets / 15-15-15 / constant mass / 3111 / 60 seconds 2.

1. Press the barbell on the inclined bench upwards 4 sets / 8-7-6-5 / weight progression / 3011 / 90 sec. 2. Press the barbell on the flat bench 3 sets / 8-8-8 / constant weight / 3010 / 60-90 sec. 3. Flyes 3 sets / 12-12-12 / constant weight / 4010 / 60-90 sec.

1. Execution of an exercise known as the military press in a standing position, in three sets of ten repetitions each, with progressively increasing weight load, 90 seconds rest between sets. 2. Execution of an exercise known as lateral raises with weights in a standing position, in three sets of twelve repetitions each, with the use of a constant weight, 60 seconds rest between sets. 3. Execution of an exercise known as external rotations with weights, in three sets of fifteen repetitions each.

1. Abdominal rotations in Russian style, 3 sets / 12-12-12 / constant weight / 2011 / 60 sec. 2. Knee lifts to cage in hanging suspension on handle, the Garhammer raise, 3 sets / 12-12-12 / constant weight / 2011 / 60 sec. Wednesday: off from training, Thursday.

1. Extensive pulling of the upper strap into the cage4 sets / 12-10-8-8 / weight progression / 3011 / 90 sec.. 2. V-strap pull into the abdomen while seated3 sets / 10-10-10 / constant weight / 2011 / 60 sec.. 3. Rowing with the abdominal strap beneath the handle 3 sets / 8-8-8/ constant weight / 3011 / 60 sek. 4. Rowing with the dumbbell with a support 3 sets / 10-10-10 / constant weight / 2011 / 60 sek. 5. T-raise 3 sets 15 / weight progression / 3011 / 90 sek. Friday.

1. Extension of arms with handle behind head in 3 series / 8-7-6 / weight progression / 20X1 / 90 seconds. 2. Pushing the bar in a narrow grip in 3 series / 8-8-8 / constant weight / 3011 / 60 seconds. 3. Performing hand pumps in 3 series / 10-10-10 / static weight / 20x1 / 60 seconds. 4. Expansion of arms with upper pull lines in 3 series / 10-10-10 / constant weight / 3011 / 60 seconds.

1. Flexing the arms with a broken grip 3 sets / 12-10-8 / weight progression / 3011 / 60 sec. 2. Flexion of arms with dumbbells with wrist rotation 3 sets / 10-10-10 / constant weight / 3011 / 60 sec. 3. Flexion of arms with dumbbells using a hammer grip 3 sets / 12-10-8 / weight progression / 3011 / 60 sec.

1. Janda sit ups 3 sets / 8-8-8 / constant weight / 3011 / 60 secs.. 2. Stationary bicycle 3 sets / 12-10-8 / constant mass / 3011 / 60 secs.. SATURDAY No training SUNDAY No training Remember, the effectiveness of training depends on the proper combination with the right diet on weight, taking into account individual calorie intake and balance of macronutrients.