Of all the training systems, athletes need to choose the most effective one. Check out the # 1 muscle building technique in bodybuilding. The 3 weeks bodybuilding system is quite effective and is used by a large number of athletes. It is quite possible that you will be one of them. Let's take a closer look at this training system.
Exercise system 3 weeks in bodybuilding
Biceps
- Pull-ups - 1 set and a quick transition to the next exercise;
- Lifting the bar for biceps.
Triceps
- Dips on the uneven bars - 1 set and a quick transition to the next movement;
- Press dumbbells with two hands from behind the head in a standing position.
Triceps-biceps
- Scott Bench Biceps Curl - 1 set and fast transition to the next exercise;
- Triceps on the simulator in a standing position;
- Quadriceps
- Hip biceps;
- Caviar;
- Deadlift;
- Swing to the sides in a standing position;
- Forearm in a standing position, lower grip;
- Forearm in a standing position, upper grip.
Doing exercises according to the system for 3 weeks
When performing all the above exercises, there are some nuances, which we will now talk about.
Pull-ups
You need to do this approach as intensely as possible and at the same time slowly. Thanks to this, you can avoid inertia and load your biceps perfectly. The exercise should be performed for the longest possible period of time, moving in peculiar steps of an inch by 4. After overcoming each such section, you should make a minimum pause and continue moving.
Lifting the bar for biceps
As soon as you complete the pull-up, immediately proceed to this movement. Since your muscles will be fatigued, choose a weight that is 50 percent less than your usual weight. Do at least 8 reps at a slow pace, then do two more and you can cheat here.
Triceps
Dips on the uneven bars should be performed in the same way as pull-ups and immediately after that move on to the next movement. You also take the weight of the projectile half the usual weight and perform it in the same way as lifting the barbell for the biceps.
Triceps-biceps
You need to set up the Scott Bench at an angle of 10 to 15 degrees from the vertical position. The grip of the bar is shoulder-width apart. Try not to spread your elbow joints and bend your arms so that your forearms are raised above the bench. Lower the projectile until your arms are straightened, and start slowly raising it once. Do the maximum number of repetitions, and if there are more than 2 of them, then in the next set you need to increase the weight by five percent.
To achieve maximum triceps contraction on the block, use the parallel stick. It can also be replaced with a simple towel, previously passed through the handle lock. The elbow joints should be located in the waist area and remain motionless during the exercise.
When performing an exercise for the forearms, the bar must be taken with a lower grip, and then sit down on the bench. The forearms should be placed on the hips, and the wrists should be free and close to the knee joints. Tilt your torso slightly forward to form a 90-degree right angle between your arms and forearms. Straining your forearms, start lifting the projectile.
When doing this exercise with the upper grip, you should use less weight than you did in the previous movement. The technique is similar to the lower grip movement.
Hands - 2 times a week
To get the most out of your systems, you only need to work your biceps and triceps twice in the third week. Pay more attention to the rest of the muscle groups during this time.
After three weeks of training on this system, you should lift large weights in all exercises by about 10 percent. If this did not happen, then you made the following mistakes:
- The pause between exercises for training biceps and triceps was long. If you do not begin to perform the exercise should be less than three seconds after the first, then the effectiveness will drop dramatically.
- You didn’t work on failure in all movements.
- Not getting enough rest between sessions.
- Review your nutritional program.
Check out the basic principles of training for fast mass gain in this story:
