Strength training program - basics, recommendations and tips

The strength training program differs from the others primarily in its intensity and huge weights (90-100% of the maximum). The main principle in this approach is the inclusion in the work of fast and explosive muscle fibers. The first thing you need to be psychologically ready for such a training. It is necessary to have in mind a clear strategy of "attack", which would combine the most necessary exercises, an acceptable number of repetitions, a short break between the approaches, the presence of a partner who will help and insure a difficult moment, and so on. Training for strength, a person increases his physical strength of muscles, which gives him the opportunity to raise ever larger working weight.

Basic approach to training

The strength training program should include a small number of basic exercises involving as many possible muscle groups as possible. The number of repetitions in this case should not exceed 5, the ideal is to perform 2-4 repetitions. In force training, neurons of the central nervous system also develop. Below are the following recommendations, the implementation of which will greatly affect the growth of physical strength:

• Train at least one day;
• Between training you need to rest well;
• Every training must be carried out to failure;
• 70% of the program must be basic exercises.

The strength training program should be divided into several working days, each of which should involve two muscle groups. For example, on the first day the emphasis is on the pectoral muscles and triceps, in the second on the back and shoulders, and on the last day the legs and biceps are pumped. This is only an approximate composition of the program. You can change groups by day, identify problem areas of your body and focus on their training. Training with kettlebells on power can also be included in the program. For example, it can be included as one of the exercises on the shoulders. Special attention should be paid to supersets - approaches consisting of two different exercises that are performed one after another without stopping. This is an excellent way of pumping and intensive training of various muscle groups, for example, hands (pumping biceps and triceps). The strength training program should be carried out with the maximum level of concentration and determination. Each approach, every repetition should be carried out, as if they are the last. Among other things, such an approach to the case certainly provides for the fact that you have sufficiently strengthened your ligaments and joints for lifting large weights. Otherwise, injuries and damage will not take long. This is the basic principle of sport, this is real bodybuilding. Training for strength should be done correctly, that is, there should be no flaws in the technique of doing the exercises. Here you can give a fairly common example - the cheating. Swinging the biceps, many throw on the bar so many pancakes that during the start begin to connect in motion their back, thereby transferring the precious load to other muscle groups. In other words, such a thing will not bring a result, but time will still take it. Do not pursue scales, work correctly and rationally, and then the training program for strength will give its results.