Find out the secret training techniques that individual trainers sell for big bucks to beginners. Save money on going to the gym The training program should be tailored to the individual characteristics of the athletes. However, there are fitness training principles that should be followed by everyone. We will talk about them now.
Principle # 1: Warm Up
You should start each session with a good warm-up. Perform light movements for 10 minutes: bends, rotations, etc. This will make it possible to qualitatively prepare the muscles for serious stress, activate all the necessary physiological reactions and processes, and also give the ligaments high elasticity. Only after completing the warm-up can you begin to perform the basic exercises.
Principle # 2: Repetition of a Series
Each workout should include a small number of exercises with a large number of repetitions in each set. This will improve blood flow and, as a result, tissue nutrition.
Principle # 3: Gradual Increase in Load
The muscles must overcome a certain resistance in each session and adapt to the load. With a gradual increase in the load, the muscles have to constantly adapt, which, as a result, will lead to their growth. At the initial stage of training, physical activity should be increased, and then the intensity of training.
Principle # 4: Increasing Load Volumes
All exercises and series should be performed until the time when you reach the goal. The maximum result can be obtained:
- During the first three months, perform movements for the upper body with 3 sets of 5-6 repetitions each, and for the lower part - from 3 to 4 sets of 6-8 repetitions each. Thus, the total number of repetitions for the top and bottom will be 15-18 each.
- Over the next three months, perform 4 to 5 sets with the same number of reps, or leave the number of sets unchanged, and increase the number of reps to 6-8 and 10-12 for the upper and lower body, respectively.
Principle # 5: Bumping Muscles
To do this, the athlete needs to choose the right load, or in other words, the number of repetitions, sets and working weights.
For the muscles of the upper body, the optimal number of sets is in the range of 6 to 8 for 12-16 repetitions. For the legs, the number of sets remains the same, and the number of repetitions should be between 20 and 24.
To gain muscle mass, it is most effective to use working weights in the range from 50 to 70 maximum, to give the muscles a relief - from 70 to 90 of the maximum.
Principle # 6: Increase Strength
To increase strength, you need to choose such a load at which you can perform one movement at least 10 times. Then you need to increase the working weight in the following sequence: 10, 7.5, 5, 2.5, 1.25 kilograms, while performing the maximum possible number of repetitions. In the final stage, it is necessary to increase the weight of the sports equipment so much that one or two repetitions can be performed.
Principle # 7: The Pushing Principle
This will allow you to use the maximum number of fibers of muscle tissue in the work and will make it possible to use large working weights to overcome dead spots.
As an example, use the bench press. Near the bench for the exercise, place two plinths and install a barbell on them. Lie on a bench so that the bar of the projectile is located 2 to 4 centimeters from your chest. Work the bar in such a rhythm that the pancakes bounce off the skirting boards. At the end of the exercise, you should, using the inertia of the rebound, raise the projectile up.
Principle # 8: Priority for individual muscles
You need to pay special attention to the muscles that are lagging behind in their development. Work on them at the beginning of the session while you have a lot of energy.
Principle # 9: Combination of Exercises
First you need to work on the synergistic muscles, and then the antagonists. For example, while working on the hamstrings, it makes sense to connect the quads to the work. To do this, you must use one exercise for each opposite part of one muscle group. In the example under consideration, these movements may include flexing the legs while lying down (hamstrings) and straightening the legs while sitting (quadriceps).
Principle # 10: Flushing
This principle assumes the implementation of an additional movement for the same muscle group, after the main one. Let's say, after performing a predetermined number of sets in lifting the barbell to the chest, lifting the barbell to the chest in a prone position using an incline bench. After these two movements, perform additional ones, for example, pull-ups with a narrow grip. The main goal of this principle is to work the biceps for a long time with minimal pauses for rest.
Principle 11: Split Workout
If you train for about three hours during the day, then the maximum effect can be obtained using split training. Give one group or muscle an hour and a half.
Principle 12: Isolating Muscles
Each muscle group should be made to work separately. When performing any movement, it is impossible to use only one muscle. For example, to isolate the biceps when performing a barbell lift to the chest, you must resort to the help of a partner. Perform the movement in a seated position, and your companion should support his back.
Principle 13: Yielding Movement
This principle will help athletes to work their muscles while on the verge of exhaustion. For example, if you can no longer raise the barbell, then take the projectile from the rack and start slowly lowering with it. This will allow muscles that have not been used up to this point to be recruited.
Principle 14: The Stopping Principle
When performing a movement, you should stop the movement of the sports equipment for a short period of time. This will create an isometric load in the muscles. For example, when doing a bench press in a prone position, after overcoming one third of the trajectory, take a three-second pause. Then continue driving. You can do the same at the time of lowering the projectile.
Learn more about the principles of organizing fitness training in this video:
