For a gradual increase in the load, small pancakes will be very useful. Learn how to make constant progress with small weights. Even the smallest bodybuilding pancakes can be quite beneficial for increasing the load within a single cycle. It is best to use pancakes weighing four kilograms for this. For such a very insignificant change in weight at first glance, the body will need about 14 days to adapt.
In turn, the best option would be pancakes weighing 0.2 kilograms. In those moments when you have practically no strength left, it will be quite difficult to feel such an increase, but in terms of mass gain, it is very effective. You can also use pancakes of 0.25 or 0.5 kilograms, if there are no two hundred grams. But you need to be careful not to increase the weight of the shells dramatically. This will only spoil the whole effect.
How to ensure constant load progress with small pancakes?
To make continuous progress, you must consider the following factors:
- Amount of work performed;
- Choosing the right exercise.
You should remember that the longer the duration of your activity, the more the energy is dissipated. In turn, during gentle training, you will be as collected as possible. The situation is similar with the amount of exercise. If there are a lot of them, then your thoughts will be focused only on how to complete the training.
It is impossible to constantly work with full dedication and you need to choose the optimal number of exercises and approaches. When choosing movements, you must remember that even if there are fewer of them, they will all be effective. It is also important to remember that the body has a certain capacity for recovery and this imposes certain restrictions on the volume of training. You should only do the hardest movements to progress.
Always prioritize basic movements. For example, choose squats over leg presses or bar push-ups rather than stretching your arms while lying down, etc. The less strength you have after training, the more weight gain will follow.
Of course, the use of machines can also be quite tedious, but all of these exercises have a local effect on a specific muscle. At the same time, the basic ones involve a lot of muscles in the work, and this contributes to the acceleration of the synthesis of anabolic hormones. If a person has excellent genetics or uses AAS, then the restorative abilities of his body are significantly higher. It is for this reason that you need to focus on heavy basic movements. To be convinced of the effectiveness of this approach, it is enough to look at the training of weightlifters. They practically do not use auxiliary movements.
Someone can say with good reason that the appearance of representatives of weightlifting is very far from perfect, but now we are talking about a set of muscle mass. And weightlifters have no problems with this. This is where there is a very important difference between hardgainers and genetically gifted or anabolic athletes. They can simultaneously gain mass and give the muscles a relief, and hardgainers must choose one or the other.
In this case, you first need to gain a sufficient amount of mass and only after that do the "finishing" of the muscles. This is due to the fact that their body recovers much more slowly than that of professionals. Of course, it is not possible with the help of basic movements to give the muscles the desired shape. They are designed to gain weight.
However, you must understand that first you need to gain mass and this is what you should focus on. Relief will take you much less time. Also, you should remember that even when using a short program, which includes only basic movements, your muscles will develop relatively harmoniously. There will still be some distortions, but then you can quickly fix them. This is primarily due to the fact that basic exercises involve a large number of muscles in the work.
You should forget that muscles grow only when you use a lot of exercises, sets and reps. You should, of course, periodically add variety to your program by changing exercises. However, it is not necessary to increase their number.
You need to achieve this diversity only through the base. You can not only change the exercises themselves, but also change the angles or change the places of movement. All these methods will not allow the body to adapt to the load. At the same time, you can perform isolated movements, but for you they will be secondary. They often only distract from the base and significantly slow down your progress.
Most isolated movements will not be useful to you, although there are exceptions to this rule. You must remember that it is simply impossible to maintain constant progress in a linear sequence. This can only be achieved through cycles. Do not try to increase your working weight or increase the number of repetitions in each session. All the same, nothing good will come of this venture. Your training cycle should be structured so that each or nearly every session is heavier than the last. However, you can only see the main progress at the end of the cycle. It is for such a small progression of the load that you need small pancakes in bodybuilding.
We have already said that if the increase in loads within one cycle is very sharp, then you will not be able to progress. You must remember this and follow this rule. Get ready for the fact that in natural training without high genetic indicators, you will have to spend a lot of time and effort to achieve your goals.
For more on using small pancakes, see this video:
