Are you having trouble gaining muscle mass and making poor progress in increasing strength? You need to switch to shortened workouts that will shift 100% progress. Often natural athletes do not see progress in their exercises for a long period of time. This is often associated with the use of doping-based training techniques. If you do not use sports pharmacology, then their use leads to overtraining and does not give an effect.
Bodybuilding does not mean blindly following other people's programs, but the search for effective methods, calculated for each athlete individually. Today we are going to talk about shortened bodybuilding workout programs.
Principles of constructing shortened training programs
First of all, you should start your training session by doing a warm-up. This is a very important part of the training program. When your joints are warm enough, do some basic exercises. This will speed up the production of anabolic hormones. The total workout time should be about 50 minutes on average, excluding the warm-up.
It is also important to remember the five main muscle groups: back, legs, delts, chest and arms. It is in this sequence that they need to be trained. This is due to the fact that the basis for the development of all muscles of the body is the back, then the legs, etc. By leveraging this relationship, you can make more progress.
In most cases, the lack of progress in training can be explained by not using basic exercises. Often, athletes try to use a variety of simulators, but growth is possible only thanks to basic movements.
Abbreviated training
Above, we have outlined the main principles that should form the basis of your training program. To progress, you need to stimulate muscle tissue, not kill it. This is exactly what happens when athletes perform a large number of sets for each muscle group. This leads to their strong acidification and increases tissue microdamage. If then exogenous hormones (steroids) are not administered, then their recovery will take a lot of time.
Abbreviated bodybuilding workout programs will also benefit you because we often forget that the body's resources are not limitless. Few of the athletes can eat right and live only by training. Everyone has a job, study, family. In this case, the use of training programs for professional athletes will not give the desired result. Surely many people know Dorian Yates, who has repeatedly said that your training needs to be adjusted to the nutrition program, daily routine and rest. You must understand that sleep is the best stimulant and revitalizer. If you do not get enough sleep, then you should not wait for progress.
Many athletes mistakenly believe that more is better. For natural athletes, you need to do just enough work to build muscle. According to the rules of a large number of training programs, it is necessary to rest for 3-5 days.
We can agree with this, but at the same time, the more classes will be held, the better. But this is only if you follow the principles mentioned above. And this can be achieved with the help of periodization of loads. This will allow you to increase the number of exercises and not be afraid of overtraining, does not load the central nervous system.
In addition, changing the load contributes to the recovery of the body even better than passive rest. Now you can get acquainted with one of the abbreviated training programs. Classes must be carried out every second day, allocating a day for rest. Remember to warm up and get enough sleep.
1 lesson:
- Squats - 3 sets of 12-10-8 reps;
- Bars - 3 sets of 8;
- Incline Bench Press - 2 sets of 10 reps
- Seated calf - 3 sets of 15 reps.
2nd lesson:
- Hyperextension and side abductions - 3 sets of 12-10-8 reps;
- Dumbbell press - 3 sets of 12-10-8 reps;
- Leads to the sides -3 sets of 12-10-8 repetitions;
- Crossover Triceps Extension - 3 sets of 15-12 reps.
3 lesson:
- Deadlift - 3 sets of 6-5-4 reps;
- Pull-ups - 3 sets with the maximum number of repetitions;
- Lifting to biceps with one hand in support - 3 sets of 10-8 repetitions;
- Shin in a standing position -3 sets of 15-12 repetitions.
4 lesson:
- Jumping onto a high platform - 3 to 5 sets of 10 repetitions;
- Seated Leg Extension - Maximum Reps
- Lying leg curls - maximum number of repetitions;
- Leg Press - Maximum Reps.
5 lesson:
- Bent-over barbell row - 3 sets of 12-10-8 reps;
- Row of the horizontal block - 2 sets of 15 repetitions;
- Bench press in a sitting or standing position - 3 sets of 12-10 reps;
- Reverse Peck Dec - 3 sets of 15-12-10 reps.
6 lesson:
- Squats 3 x 6-5-4 reps;
- Incline Bench Press - 1 set of 12 reps to failure. Without a break for rest, reduce the weight of the projectile by 15-20% and another set of 8 repetitions to failure;
- Bars - 3 sets maximum repetitions;
- Shin in a sitting position - 3 to 4 sets of 15 repetitions.
7 lesson:
- Hyperextensions - the maximum number of repetitions;
- Vertical Block Row - 1 set of 12 reps to failure. Without a break for rest, reduce the weight of the projectile by 15-20% and another set of 8 repetitions to failure;
- Row of the horizontal block - 1 set of 12 repetitions to failure. Without a break for rest, reduce the weight of the projectile by 15-20% and another set of 8 repetitions to failure;
- Peck Dec - the maximum number of repetitions.
8 lesson:
- Deadlift - 3 sets of 6-5-4 reps;
- Bench press - 3 to 4 sets of 5 reps
- Shin in a standing position - 4 to 5 sets of 20-15 repetitions.
9 lesson:
- Hyperextension and side abductions - 3 sets of 12-10-8 reps;
- Leads to the sides - the maximum number of repetitions;
- Rise in front of you - the maximum number of repetitions;
- Reverse Peck Dec - maximum number of repetitions;
10 lesson:
- Squats - 3 sets of 10-8 reps;
- Bars - 1 set of 12 reps to failure. Without a break for rest, reduce the weight of the projectile by 15-20% and another set of 8 repetitions to failure;
- Biceps curl in the simulator - the maximum number of repetitions;
- Triceps in the simulator - the maximum number of repetitions;
11 lesson:
- Deadlift - 3 sets of 6-5-4 reps;
- Pulls of the vertical block - 1 set of 12 repetitions to failure. Without a break for rest, reduce the weight of the projectile by 15-20% and another set of 8 repetitions to failure;
- Pull of the horizontal block - 1 set of 12 repetitions to failure. Without a break for rest, reduce the weight of the projectile by 15-20% and another set of 8 repetitions to failure;
- Lower leg in a sitting position - 4 to 5 sets of 20-12 repetitions.
12 lesson:
- Jumping onto a high platform - from 3 to 5 sets of 10;
- Lifting the bar for biceps - 1 set of 12 repetitions to failure. Without a break for rest, reduce the weight of the projectile by 15-20% and another set of 8 repetitions to failure;
- French bench press in the prone position - 3 to 4 sets of 12-8 reps;
- Hammer Biceps Curl - 3 sets of 10 reps;
- Overhead Extension - 3 sets of 10 reps.
After completing this cycle, you should rest for three or four days and repeat it again. The program indicates the number of only working sets and do not forget to do a couple of warm-ups first.
You can learn more about shortened workouts in this video:
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