The variety of techniques, primarily relates to bodybuilding. However, in this sport the main goal – increase muscle and body shape. But one hundred percent correlation between muscle size and strength do not exist. Sports-oriented development of strength – weightlifting and power triathlon (powerlifting). And then there are universal rules, which is followed by all athletes. In this article, and will be discussed on these laws.

Maximum power – the maximum weight you can lift in a certain exercise for one repetition. That is, if you squeeze out lying, say, 120 kg and 100 kg of your neighbor – you are stronger. If he can raise the barbell weight of 50 kg to a greater number of repetitions, just means that it is hardier you.

Exercise barbell

For the development of power train must be heavy weights, allowing the maximum load. Take a weight you can lift no more than 1-5 times – this range is the main force for development. Exercises we take from the complex powerlifting. There are only three, and they involve all the muscles of the body, and above all, stressing the main big muscles. Technique exercises to learn better under the guidance of an experienced coach.

Bench press. The best-known and popular exercise, as in powerlifting and bodybuilding in. When working on the force should consider two things. First, try lying on a bench, bend your body stronger – so you can lift more weight. This method is practiced Powerlifters, and firmly reject bodybuilders, but with the development of the forces it helps. And, secondly, try to reap as much as possible wide grip – so you most of the load is transferred to the chest.

Squatting. Sticks better place below the neck, on trapitsievidnye muscle – it is less traumatic.

Deadlift. In this exercise, many ignored, due to inflated rumors about his traumatic. But this is the best exercise to develop all back in full. Performing an exercise so – Rod rests on the floor, and you grasp the bar in poluprisede. The problem – completely straighten the pole in his hands. In this situation try to keep the bar in each repetition for 3-5 seconds. This is a very useful way to develop the latissimus dorsi and forearms.

Technique

There are a number of rulesto be followed during the development of force. Present them briefly:

1. Need to improve weight in each exercise at the next workout. As a result, the weight rod in each exercise will grow, and with it, and your strength.

2. In each training day to stay only on one group of muscles.

3. On the eve of training required to get enough sleep and eat well. This rule is important to adhere to and after training. The body is gaining strength between sessions.

4. Additional exercises (store room) are chosen at our discretion. It is desirable to make it 2-4 at the training, each – for 6-12 repetitions with 2-3 approaches.

Day 1: Strong bench press

1. Bench press (5 approaches). The number of repeats 3-5.

2. Store room (on an incline bench press bench, bench press, standing by a narrow grip bench press, French bench press, dumbbell layout in hand, push-ups on the bars).

Day 2: Squat

1. Squats with a barbell (4-5 approaches). The number of repetitions – 3-5.

2. Store room (on the leg press machine, exercise on various specialized gym, lifting weights with socks).

Day 3: Easy Assume

1. Bench press on a flat bench (5 approaches). The number of repetitions in the approaches, not counting the warm-up, 3-6.

2. Store room (same as in the first day can vary lift dumbbells at the biceps). On this day, store room can do more than usual – 3-4 exercises for 2-4 approach.

Day 4: Deadlift

1. Deadlift (4-5 approaches). The number of repetitions – 3-4

2. Store room (the slopes of the pole, hyperextension, traction vertical block).

Tips for Newcomers

Despite the fact that there is a strong temptation to just run to the gym and take up a bar, better get serious. In the first months of lessons beginner is better to bet on the overall physical development. The number of approaches in this period in each exercise can be reduced to 2-3, while the number of repetitions to bring up to 10-15. So you quickly fortify the ligaments and muscles, get strong. And after that you can begin to thorough strength training.

Written by Toronto Escorts