The strength training program is aimed at increasing strength indicators in one movement. This means that the athlete is training his ability to lift more weight in one set. Of course, at the same time, other strength indicators will also increase, but first of all, the weight on the bar will increase in just one repetition.

What is it for? The fact is that there is a golden rule of bodybuilding – two muscles are always stronger than one. Muscle fibers are divided into fast and slow. Slow muscle fibers are trained with volumetric mass training, while fast muscle fibers are best trained in strength programs. Accordingly, if you pump all muscle qualities, then, in the end, the result will be higher than if you pump only one muscle fiber.

The strength training program does not pump slow muscle fibers well, which give the bulk of the muscle mass, but you will add mass anyway. It is impossible to increase strength without increasing mass, and not only will you increase your potential by developing fast muscle fibers, but also by increasing your strength indicators, you will be able to progress more easily by training on a training program for mass gain
During strength training, you will often work with submaximal weights, so you will need microperiodization of the load. The essence of this process is that you do not constantly move forward, but do it in waves. Those. You should alternate between easy, medium and hard workouts. If you neglect this, you will earn overtraining and either stop progressing, or your strength indicators will generally begin to slide down.

The need for microperiodization arises because the body simply does not have time to recover. But, if you squat with less than twice your own weight, then you can do without microperiodization by constantly giving yourself hard training. True, only if you get enough sleep and are not very tired in everyday life. A strength training program requires dedication, forget the alcohol! An excellent solution would be to take a course of creatine, this sports supplement will be very effective for this program.

Before starting the training program, you must complete the “driving”. The bottom line is that you warm up, then put some weight on the bar that you can roughly do 2-3 reps with, but do only one, after which you begin to increase the weight of the bar with each set until you can complete the set. The maximum weight with which you were able to do the exercise is your maximum weight, from which you will count the percentage.

strength training program

Day one – legs and chest
Barbell Squats 90% – 7 sets: 5; 5; 5; four; 3; 2; one
Bench press 70% – 5 sets of 5 reps
Пуловер – 3 подхода по one2 повторений

Day II – Shoulders, triceps and back
Close Grip Press – 5 sets of 8 reps
Military bench press – 4 sets of 8 reps
Bent Over Row – 4 sets of 8 reps
Shrugs – 3 sets of 20 reps

III day – chest and back
Barbell Squats 55% – 5 sets of 5 reps
Bench press 90% – 5 sets: 5; 5; four; 3; 2
Deadlift 90% – 5 sets of 5 reps

Отдых между тренировками one-2 дня в зависимости от того, насколько быстро Вы восстанавливаетесь. Тренировочная программа предполагает 30 тренировок, которые в идеале Вы должны сделать за one2 недель.