накачки нижней части бедер» (МакКаллум, 1963, стр48). Later, he developed a program based on this exercise, which gave "amazing results" to all who tried it (McCallum, 1970, p. 44).
As the name suggests, this approach involves hanging a barbell from a chain or rope tied to a strong belt fastened around the waist. Without having to carry weight on your shoulders, you get to breathe really deep, and by placing a plank under your heels, you can transfer the load to the muscles right above the knee. almost free. See McCallum, 1970 for a detailed description.]. In a highly publicized experiment using waist belt squats, one once-unnamed and very mediocre Henry Masters gained 12 kilograms in two months, increasing his arm circumference by almost 5 cm and deadlift by almost 50 percent. Not bad at all—especially for a guy who has been working out for about a year and a half but “hadn’t put on an ounce” before starting this program (McCallum, 1970, p. 44). If you are not yet convinced that the waist belt squat is a worthy variation of the squat, remember that it was John McCallum's favorite exercise when he turned his body from a bag of bones into Hercules (Reider, 1967).
Even if you've always been a fan of the traditional barbell squat, using one or more alternatives can be refreshing and productive.

Goals: mass, volume and strength

In the absence of a goal, you will probably spend a lot of time on who knows what. Armed with a goal, you can chart a course, make adjustments as needed, and—most importantly—get the satisfaction of reaching the end point. Let's talk about some of the main goals of this program.

Body mass
Let's start with body weight, since it is of paramount importance for your appearance and physical strength. The first thing to remember is the fact that the so-called normal weight that your doctor or health insurance recommends has nothing to do with how much a strong, well-developed person weighs. The second point is that weight alone does not guarantee a certain level of strength and volume - so consider the scale in the bathroom as additional information, not at all an infallible ideal, and let your appearance and training success help you to correctly understand the readings. scales.
How can you calculate the desired mass if your goal is a strong, well-developed body? As a guide, if you are talking about good development and strength, consider the following system (Brown, 1967): Starting at 5 feet (152.4 cm), take 100 pounds (45 kg) as your base weight. Add or subtract 10 pounds (4.5 kg) for every inch (2.54 cm) of height above or below 5 feet. So, for example, the base weight for a 5ft 11in (180.34cm) person would be 210lbs (94.5kg): 100lbs + (11 X 10lbs). To get a general idea of ​​what your maximum weight might be, add 30 or 40 pounds (13.5 or 18 kg) to your base weight. Using this formula, a 6 foot (182.88 cm) tall person would have a base weight of 220 pounds (99 kg) and a maximum muscular development weight of 250-260 pounds (112.5 - 117 kg).
Remember that this is only a reference guide and not hard and fast rules. Shorter people will need to weigh more relative to taller people (i.e. closer to their maximum weight) to look as imposing, and people with thin bones will have a harder time reaching their maximum weight compared to those with large bones (typically their goal will be, say, 15-30 pounds (6.75 – 13.5 kg) less than their big-boned competitors).
Whether you're tall or short, frail or massive, whether you're aiming for base or max weight, chances are high that if you haven't been on a productive bodybuilding program for a significant amount of time, you still have a lot of potential to build mountains. muscles on your skeleton. Start growing.

Volumes
Examining the published body measurements of today's bodybuilders might give you the impression that they all have 52cm arms, 135cm chests, 75cm waists, and that's it. the rest of the body has similar proportions. Of course, most of the dimensions given have little to do with reality (McCallum, 1964, Roarke, 1987), so they can only lead astray, confuse and disappoint people who take them as an example of what can be achieve in terms of muscle development.
What should be followed for a real, honest assessment of possible volumes? [Most importantly, in addition to the concept of what can be honestly achieved in terms of muscle volume, this formula sheds light on the amazing results that can be achieved without chemicals, time-consuming training programs, exotic equipment or crazy diets.] John McCallum (1964) proposed a formula for calculating the goals one could set for oneself. To get an idea of ​​the size of your bones, start by measuring your wrist (just above the protruding bone) with an accurate tape and you're good to go.
1. Multiply the circumference of your wrist by 6.5 and you will have an idea of ​​the possible size of your chest. Since the chest is a key factor in determining your muscle development potential, this size will be the starting point for calculating the rest.
2. The waist circumference can be 70 percent of the chest circumference, and the hip circumference - 85 percent.
3. Aim for biceps at 36 percent chest circumference and forearms at 29 percent.
4. Count on 53 percent for the circumference of one thigh and 34 percent for the calves.
5. И, наконец, окружность шеи может составить 37 процентов от окружности chest.
According to this system, a person with a wrist of 17.5 cm (which indicates rather thin bones) can count on the following: chest - 115.5 cm, waist - 81 cm, arm - 41.6 cm, forearm - 33 cm, hip circumference 98 cm, one hip - 61.2 cm, calves - 39 cm and neck - 42.6 cm. Similarly, a person with a wrist of 20 cm (which indicates fairly large bones) will have the following measurements: chest - 132 cm, waist - 92.5 cm, arm - 47.5 cm, forearm - 38 cm, hip circumference - 112 cm, one thigh - 70 cm, calves - 44.3 cm and neck - 48.7 cm. People with thinner or even larger bones should adjust the calculations accordingly, up or down.
Also, always remember two things about measurements. First, as with the mass, not confuse ends and means - trust the mirror and how well you are exercising and how you feel more than a tape measure. Second, keep in mind that you may never have come across reliable measurements, so don't think the formula is ridiculously conservative - achieve something comparable and you will have a physique that you can be proud of in any situation.

Strength
How strong can you get? How much iron will you raise if you follow the program as hard as it deserves? What weights do you need to work with to become Hercules?
The squat is, of course, the cornerstone of your efforts on the path to a big and strong body, so in practice you only need to know how much weight you are moving with twenty knee bends. You may be intimidated when you learn that 150 percent of your body weight is a good guideline for the minimum weight you need to achieve if you are serious about growing (McCallum, 1968). Think back to the story of Piri Raider, who started out with just over an empty bar and went far beyond that target. You can do it too if you follow the program and work hard enough.
The squat is the main exercise, but to help you understand your goals in terms of strength, here are a couple more guidelines. Aim for at least 75% of your body weight for 12 reps of the overhead press - that's a lot, but you'll have shoulders, arms, and upper back you couldn't dream of if you reach this goal (McCallum, 1968). Continue? Aim for at least 125% of your bodyweight with solid technique on the bent-over row for 12 reps, about the same for the bench press, and try to keep the working weight on the straight-legged deadlift equal to the working weight on the squat. When you have achieved all of these goals, you will have more strength than you can possibly need to accomplish any of life's tasks, and if you want to, you can get serious about figuring out the maximum strength you can develop.
By now it should be clear to you that there is no point in trying to build a body if at the same time you are not striving to become strong. And to become strong, you need to lift heavy weights. It's really that simple.

Keeping a diary

Even if you understand that you need to set goals and work systematically to achieve them, you may not learn from this, which is very important to constantly monitor your progress.
One of the reasons that weight training is so satisfying, apart from the hidden benefits, is that your gains are obvious—your once-skinny arms now fill your sleeves, you can curl a barbell that you couldn’t a few months ago. бы даже покатить, и так Further. A big plus of progress, in terms of tracking it, is that it can be easily measured.
First, weigh and measure yourself before starting the program - be sure to write down the results and don't be fooled by incorrect measurements. Second, keep a workout diary and write down every exercise of every workout. Third, weigh yourself and measure yourself regularly. Spend time periodically reviewing progress on the working scales. В-четвертых, если вам нужно очевидное и наглядное подтверждение вашего