Bodybuilding program frauen

Remember, this is only a starting point for your nutrition. I will do follow up articles which will be linked at the bottom for the second and third parts, once I finish them. Each block is written with five sessions. I expect most athletes will be able to do these five sessions in a week. Each daily session is one vertical column. Most athletes will choose to do it from top to bottom, but you can pick and choose which moves you want to do in which order.

The accessory work is in blue, and the daily accessory is in dark gray. Note that none of these blocks are super sets. I will specify when I want you to do a superset or drop set. I generally expect you to keep your rest intervals around 2 minutes. You can see my 20 WOD addendum to this bodybuilding program here. This week is your introduction to this style of training. The programming becomes very hard towards the end so you should expect that it will only increase in difficulty from here.

This program is designed so that you can do it in any commercial gym, and most well equipped home gyms. You might have to sub a few movements, if you lack cable machines, but you can still build a lot of muscle mass either way.

In this program I most often specify the intensity of effort using the acronym RIR. This stands for reps in reserve. If you see a set of 10 that says 2 RIR, that means you could do 12 reps if you truly had to.

None of these sets are max effort. Most of last weeks sets were 2RIR. This week many of them are 1RIR. This is a key part of the program. It allows your body to recover from each session with enough reserves to attack the next session. In this program, most body parts are trained twice per week, for large muscle groups. Smaller muscle groups, that recovery quickly, are hit 3 or more times per week.

If you like this program, but want something with more conditioning check out my functional bodybuilding program! This week is where I put the hammer down. Remember, if you have a set of 8 at 1RIR, then you should be lifting heavier for a set of 6. On each of these movements, you need to focus on the muscles that are contracting. I expect you to use good, safe form, and put max effort into each rep.

Most compound movements should be done focusing a bit more on the weight being moved, where as the accessory work is more technique focused. This week is a deload week. This week is very important to your overall success. If you want to build strength and functional fitness then check out this program!

Recovery is definitely a misunderstood topic. Just mentioning the word brings up images of cryo baths, and weird spa treatments. Read this article were I review some scientific studies on the topic. Your best bets are fairly simple. Very easy cardio, like cycling or walking, can help you recover, as it increases circulation without incurring more damage to repair. Check out this article where I review the research on compression tights for building muscle and strength. Talking about recovery inevitably leads us to the next topic, supplements.

I do recommend you ask your doctor before trying any supplements though. It's best to have a month lifting history behind you so you can be sure your body is ready for this stress load. The second con to this set-up is due to the fact that you'll be lifting heavy three times a week - it doesn't lend so well for a lot of other activity, such as heavy sports training. If you're involved in high-level athletics, it may be better to choose a slightly less demanding program so you don't become overly fatigued.

You'll want to aim to perform the 5 X 5 protocol for the core exercises as described above and then cut back on the volume for the accessory lifts. If you know going in you're someone who tends to have difficulty recovering, then you may want to attempt a 3 X 5 set-up first and see how you do. It can be easy to overtrain on this program if you're not careful.

Alternate between workout A and workout B three times a week with at least one day off between sessions. Aim to rest for to seconds between sets of the core exercises and to seconds between sets for the accessory exercises. The next higher volume muscle-building program is German Volume Training.

This one is quite similar to the 5 x 5 program in that it too is going to call for a higher set number, but it differs in that it takes the rep ranges much higher to ten reps for each set. The design of this program is to focus on two main muscle groups per day, alternating between them over the course of three days a week. For someone who has some training behind them, this type of workout can allow you to build muscle mass at an incredibly high pace provided you're following a proper nutritional protocol with it as well.

Some individuals will make the mistake of not looking after their nutrition on this program and it's those people who are at a much higher risk of burning out after a short period of time passes.

If you want to get good results with this program, eating a higher calorie diet will be a must to support the volume. Similar to the 5 x 5, if you're planning on doing a lot of additional activity with this program - sports training, cardio , or otherwise, you may run into some problems.

Typically you will need to reduce everything else you're doing so the body can have enough time to recover and progress The other con of this program is that if you are interested in maximum strength development, it may not be the absolute best idea either. The reason for this is that pure strength gains typically require you to lift in a lower rep range, while this program pushes it a bit further. There are advanced variations with German Volume Training that bring the rep range lower to allow for more weight.

If this is an important issue for you, think about looking into that. For this workout protocol, you are to select one compound exercise for each muscle group and hit it hard with ten sets of ten reps. Once those have been completed, then you can add a few isolation exercises if you wish but bring them down to only sets of reps.

Aim to keep up the pace of the workout by keeping your rest to seconds. Remember that since you are shooting for the higher rep range of 10 reps, you will not be using as high of a weight as you would on a rep protocol, so be sure you adjust your load accordingly.

The workout is broken up into three different days: chest and back, legs and abs, and then shoulders and arms. Take one day off between workouts and have the full weekend for solid recuperation.

The third type of volume training program that's catching on rather rapidly is the FST-7 Training Program. The FST-7 name stands for Fascial Stretch Training, which indicates that one of the primary objectives this program attempts to achieve is to stretch the fascia tissue, which is the soft connective tissue that is found surrounding your muscles as well as throughout the rest of the body.

It is primarily responsible for helping to maintain the structural integrity of the body, provide support and protection, as well as work as a shock absorber when you perform activity throughout the day, both in the gym and out. When this tissue is stretched you will see increases in muscle growth.

There will be a higher deliverance of minerals, amino acids and oxygen to the tissues. With this set-up, perform seven sets of 15 reps for the last exercise you do for each muscle group. It's important to keep your rest periods between these sets shorter - right around 30 seconds total. Note: it will be common to adjust the weight downward from what you'd normally use for this particular exercise due to the fact that you are using a much higher total number of sets and the longer rep range will demand that you're not lifting as heavy.

The pros to this program beside the obvious better fascia health are that it still allows for a great deal of flexibility on your part with overall structural design. If you want to specialize in certain body parts you can definitely do so or if you prefer to keep the rest of the program lower in total volume because you don't have the best of recovery rate, you can certainly do that as well.

Another pro to this approach is that the higher rep and set range for that one exercise will stimulate the metabolic rate considerably, so whether your goal is muscle building or fat loss, provided you're eating the correct accompanying diet, you can see a boost in results through that manner as well. Potentially the one con you may see with this approach is, if you struggle with recovery, you may not be able to work out as frequently as you're accustomed after performing this protocol.

After time you will likely find that your body adapts, so try not to abandon the program too quickly if this is in fact what you find. Stick with it and make sure you eat properly and stretching in between sessions without adding too much cardio training to the week overall and you'll likely start seeing results and improvements with the level of fatigue you feel.

This is another extremely intense training program so you must always monitor recovery between sessions. Some people may choose to only employ the FST-7 principle in one of their workouts for a particularly lagging muscle group, while others may try it through all workouts during the week. Do expect more soreness from this program than you may have experienced before and be prepared to adjust and adapt your own schedule based on this. Here's a sample FST-7 program that you could use that applies the principle to all muscle groups.

Note that you're best off doing an isolated exercise for your set of 7, which is why the exercises are chosen as such. Take between 60 and seconds of rest on the exercises apart from the exercise where you are to perform seven sets. Here the rest period needs to be shorter and kept around 30 seconds for maximum muscle pump. This set-up is typically performed on a two on, one off schedule and allows you to hit each muscle group twice per week.

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