The more often you train, the better the results? No matter how! Scientists decided to compare the effect of different “frequency” training schemes and came to the opposite conclusion. Ordinary amateur bodybuilders took part in the experiment. At first they trained 3 times a week, then 5 times. Scientists have applied the most modern methods of assessing the condition of the subjects and made a shocking discovery! It turns out that the relationship between training frequency and recovery time is exponential! When amateurs trained 3 times a week, 1 day of rest was enough for them, but when switching to 5 workouts, the theoretical recovery interval increased to 3.6 days! As all the amateurs continued to train daily and had only two days of rest, their strength performance decreased and symptoms of overwork began to increase.

So, the principle “the more the better” bodybuilding does not fit. On the contrary, it is better to go to training less often.

“killer” tool

A triset is three different exercises followed one after the other for one set of 6-12 repetitions. You can not rest between exercises in trisets. Triple sets are recommended for those who are stuck.

What is the order of doing the exercises in a triple set? It is best to start with the most difficult movement and end with the easiest. For example, in a triple set for chest muscles, start with any multi-joint exercise, bench presses are best, and end with dilutions or push-ups. This order is not the case. The most difficult exercises must be performed with fresh strength. Moreover, if you combine exercises with a barbell into a triset, then adding or subtracting pancakes will destroy the whole scheme, because you can’t take a long break between exercises. Another combination of weights is more preferable: barbell-dumbbells-own body weight. Such a scheme will allow you to move from one exercise to another immediately.

Here are examples of triple sets built according to this scheme:

Back: deadlift, dumbbell rows with both hands, pull-ups with a wide grip.

Chest: barbell bench presses, incline dumbbell raises, push-ups.

Shoulders: seated press, side raises, floor push-ups.

Triceps: bench press with a narrow grip, extension of the arms from behind the head, reverse push-ups with emphasis on the bench.

Biceps: barbell curl, hammer, pull-ups with a narrow grip.

Legs: hack squats with a barbell (barbell behind the back with a bar at the buttocks), squats with dumbbells, lunges without weights.

Gastrocnemius: standing calf raise, seated calf raise, one-leg hops.

Forearms: extension of the hands with a barbell, reverse extension of the hands with dumbbells, push-ups on the fingers.

We strengthen immunity

No matter what skeptics say, exercise is an excellent prevention of colds. Scientists have found that those who regularly force their muscles to work have a lower percentage of colds compared to staunch supporters of a sedentary lifestyle. Immediately make a reservation, we are talking about moderate loads. Professional athletes have a completely different “risk map”. Although immunity, which increases during exercise, quickly declines to normal levels, in general, the immune system of recreational athletes is better at warding off infections. For those who want to combine physical activity with good health, scientists advise:

Minimize stressors. The link between stress and a weakened immune system has been scientifically proven. Under stress is understood not only the hassle at work, but also lack of sleep, eating disorders.
Good immunity comes from a balanced diet. Your body should receive a complete set of vitamins and minerals.
Overtraining increases the risk of disease.
Sudden weight loss weakens the immune system.
Smart uphill will not go?

It turns out that the best way to keep your body weight normal is by no means a strict diet, but walking in the mountains. A mountain distance of 10 km, slowly covered in 6 hours, is guaranteed to “burn” up to 3500 calories, which is equivalent to almost 500 g of adipose tissue! Of course, not everyone can regularly kill half a day walking in the mountains, but even a small walk in rugged terrain once or twice a week will definitely benefit.

Openness increases results

The growth of motivation, and hence the progress in bodybuilding, is facilitated by a clear understanding of your goals. A person who clearly knows why he is going to training today is doomed to success. However, the effect of personal purposefulness can be further enhanced by communicating your goals to others. American scientists dealing with the problems of sports psychology have put the following experiment. Five student bodybuilders, having specified specific training goals for themselves, wrote them down on paper and hung them out for everyone to see. As expected, the performance of the subjects soon increased significantly. “Share” your goals with others, and your performance in sports will increase dramatically!

Never forget!

The muscles of the forearm rarely receive an adequate load in training. But in vain. Strong forearms help increase recoil in exercises like deadlifts and curls.

One of the best exercises for developing these inconspicuous but important muscles is the now forgotten Zottman flexion. This movement is a combination of alternating bicep curls and reverse dumbbell curls. Here is the order of this exercise:

1) Start in a standing position to perform biceps curls with dumbbells. Turn the dumbbells out so that your palms are facing forward.

2) Bend your elbows, avoiding pronation of the hand.

3) At the end point of the lift, supinate (rotate) the hands outward.