If the question “How to train a lagging muscle group” arises, then one can say unequivocally: the athlete has clearly noticed some discrepancy of his muscle groups.
In this case, first you need to identify those muscle groups that are clearly inferior to other muscles in volume, strength or endurance. After, go to the selection of exercises for the appropriate muscles. It is noteworthy that to increase the volume of the selected muscles or their strength, it is necessary to use basic exercises, to develop endurance or increase the relief of the body-insulating ones.
The working weight is 70 – 75% of 1PM (one repetition with the maximum weight). Total training time averaged 1 hour.
This program goes shoulder to shoulder with tribulus pro review the program on force, as they have much in common. Most do not share these programs at all – they choose the average. Because of this, both the weight of the body and its strength are simultaneously developing.
Classes on the bar are considered to be the main ones for working out the muscles of the torso. Since during tightening, the muscles of the chest, back, hands (biceps, triceps, forearms) are actively involved. Also, classes on the horizontal bars simply allow you to keep yourself in good shape. But often a barrier to such activities is that a person does not know how to pull himself up.
How to learn to pull yourself together?
First of all, you need to have the desire to learn – this is basic. The most important factor is the strength of the hands, that is, the strength of the grip. If this force is not enough, it is necessary to develop it, you can do it with the help of special exercises. One of those is the exercises with an expander. Squeezing and unclenching it, the muscles of the forearm are actively included in the work, which in fact are responsible for the quality of your grip. Also, the grip develops by a simple vis on the crossbar.
In fact, there is nothing difficult to learn how to pull yourself together. As they say – the main thing to start. The main periodicity of training. If you stubbornly go to a specific goal, then she definitely submits. But it happens that does not leave a person. Then there is an alternative. Pulling up with swaying. In this version, the process occurs by a jerk, explosive force. You can do it 5 times, 4 approaches. When such pull-ups will be given easily, you can safely go to the power option. You yourself will be surprised how easily you can pull yourself together.
It is worth mentioning that there are several types of pull-ups. In each variation, different muscles are involved. Wide grip – the muscles of the chest, back, triceps. A narrow reverse grip is the head of the biceps. For beginners, it is recommended to start with a narrow reverse grip. When you will get to do this image approximately 8-10 times, then you can proceed to the usual, classical pull-ups.
A huge role is played by the psychological factor. Often you hear from people: “I can not even pull myself up, I will not get anything done.” This is an initially wrong approach. How to learn to pull yourself up with this attitude? No, it’s impossible. The psychological factor, to some extent, is decisive.
Another important point about training. It is advisable to purchase special gloves. Since the beginner’s skin on the palms is quite soft, there is a risk of rubbing very serious calluses. Gloves will help to avoid this.
Press of dumbbells on an incline bench
We set the back of the bench at an angle of approximately 35-45 degrees. It is at such a slope that the maximum load falls on the upper part of the pectoral muscles. When the angle of inclination is increased, the front beams of the deltoid muscles are actively involved in the work, which relieves the load from the pectoral muscles and reduces the effectiveness of the exercise. When using an angle of less than 30 degrees, the middle part of the pectoral muscles is included in the work, which also dissipates the load from the top of the chest.
So, we set the backrest at the right angle. Then take the dumbbells and jerk them to the shoulders. We sit down on the bench. The legs are dense on the floor, shoulder width apart. We turn our hands away from ourselves. This is our starting position. Yes, if you have a partner, then everything is much simpler. He just gives you dumbbells when you sit on a bench.
We take a deep breath and squeeze dumbbells strictly upwards. In the upper point, we strain the pectoral muscles as much as possible and exhale. Then slowly lower the dumbbells to their original position. We perform the exercise the planned number of times.
The training program is for strength.
It is more characteristic of the mesomorphic type due to its already relatively developed musculature and a moderate amount of fatty layer. Having chosen a similar program, the athlete can swing his own body to impressive volumes and significantly increase his results. You can focus only on strength or weight and strength. For this program are typical: 6 – 10 reps in each set, 2 – 3 sets for one exercise, 3 minutes rest between sets and 4 between exercises. The working weight is 80 – 85% of 1PM. The total training time is an average of 1.5 hours.
How to make drop sets. Simply put – first you perform the maximum number of approaches with working weight, and after there is no strength to raise the “iron” – reduce its weight and continue to work to the maximum. And so several times.
There are also many varieties of drop sets: triple, quadruple, progressive, reverse, drop-superset. The first two means that the weight is dropped three or four times in a row. Reverse – increase in weight by increasing, but with decreasing repetitions. Progressive includes a warm-up set, a regular worker, and after a triple and quadruple drop-set. Drop-superset is a quad tribulus pro review, but each individual set is a superset, that is, it includes 2 exercises.
Push-ups from the floor with the palm rest. The exercise fully simulates the bench press. The height of the supports can be adjusted independently. Exercise gives the opportunity to increase the force at the moment of pushing the bar up. It is recommended to do from 6 to 10 repetitions.
The third way how to increase the bench press. Pause right during repetition. It should be 3 – 5 seconds. Naturally, the weight for such an exercise should be below the maximum by 20-30 percent. With this method, the explosive power of muscles, as well as their strengths, develop very well.
Periodically move away from the bench press. If you are engaged constantly, then several months of the year you need to replace the bench with other exercises on the same muscle group. This is done in order to prevent the muscles from getting used to the same load. By the way, this method can be used in all cases when there is a problem in overcoming the weight barrier.