Attention! Be the first to learn all the secrets of bodybuilding in order to maximize muscle mass development in a short time like that of professional athletes. Surely the new generation of athletes will not remember such a famous bodybuilder as Achim Albrecht. In 1990, this German hero made a splash in the bodybuilding environment. It should be noted that Achim was not a professional, but many modern pro-athletes can envy his figure. It is to him that that secret formula for gaining muscle mass in bodybuilding, which we want to talk about today, owes its appearance.
Immediately, we note that Achim was one of the few builders who continued to use the training schemes popular in the days of Arnie. Most of the athletes switched to modern methods, but the sight of Albrecht quite possibly made them think about the correctness of their choice. Achim is sure that pumping cannot allow an athlete to achieve serious results and, in his opinion, strength should be the basis of bodybuilding. Achim's training program included a large number of exercises used by representatives of powerlifting.
Achim is confident that the initial use of the recommendations of modern coaches significantly threw him in development. This happened at a time when our hero seriously decided to become a professional. However, failures in this field brought him back to earth, and he began to study for himself according to his own schemes.
Achim's press deserves special attention. According to the athlete, most bodybuilders make a serious mistake by weakly isolating this muscle group during training. This primarily concerns the use of inertia and participation in the movement of other muscles. Achim managed to achieve amazing results with one twisting exercise per block.
Of course, if you have a lot of belly fat, then you have to get rid of it first. For this, Achim cannot think of anything better than cardio training. To build a powerful abs, you should start by doing two movements with two sets each. In this case, lifting the body in the prone position will not be effective. It is also necessary to perform from 20 to 30 repetitions in each set on the press. Start with the minimum number of repetitions and try to increase their number by at least two each lesson. Here is Achim's press training program.
A set of exercises for the press in bodybuilding
Exercises:
- Deadlift standing block: two sets, 25-30 reps.
- Hanging Knee Raises: two sets, 25-30 reps.
- Seated Knee Raises: 2 sets, 25-30 reps.
Twisting on the block (pulling the block in a standing position)
Using the power of your body, lean forward slightly. Then, using only your abdominal muscles, bend over to the ground. When reaching the lowest position of the trajectory, pause for a couple of seconds. Begin to return to the starting position in a controlled manner. It is important that the abdominal muscles are tense throughout the entire set.
Seated Knee Raise
Sit on the edge of the bench and start slowly lifting your knee joints until your thighs touch the press. After sustaining a two-second pause, return to the starting position.
Hanging Knee Raises
Grab the bar and wait for the moment when the body stops swinging. Raise your legs until the hips touch the surface of the abdomen. It is important to move slowly to minimize body swaying.
In his training, Achim was guided by the following Weider principles:
- All exercises must be performed only due to the strength of the abdominal muscles (isolation principle).
- The abdominal muscles should be in constant tension throughout the entire approach (the principle of continuous contractions).
- When the abdominal muscles are contracted as much as possible, strain them with additional willpower (the principle of peak contractions).
Get acquainted with the performance of exercises for the press:
