Short intense workouts. Short High Intensity Workouts: How Does It Work? Short effective workout

A simple set of exercises for losing weight at home, designed for daily 20-minute sessions. Effective weight loss and working out problem areas through effective physical activity.

Not every representative of the fair sex can boast of a chiseled figure, which nature has generously awarded her with. Most women and girls have to work hard on their bodies to achieve curvy figures. And not all of them, unfortunately, can afford to regularly go to a fitness club for training due to various circumstances. But in order to effectively lose weight, tighten muscles and consolidate the results for a long time, you can train at home. We offer you a simple set of exercises for losing weight at home, which will definitely help you get rid of body fat. problem areas and improve overall well-being.

Exercises for weight loss and strengthening muscles

To achieve good results in a short time, you need a comprehensive approach to losing weight. You need not only to exercise physically, but also to reconsider your diet. Eliminate fast food, products made from premium wheat flour, sugar-containing foods, sweet carbonated drinks, fatty, fried and salty foods. Try to eat more protein and drink at least 2 liters of pure water or green tea per day.

Try to change your lifestyle: instead of watching your favorite TV series, go to the pool or jog in the park, ride a bike or exercise bike, jump rope. And, of course, try to allocate 20-30 minutes daily for these physical exercise for weight loss.

Exercises for a flat stomach and thin waist

Many women face the problem of fat deposits on the stomach and sides. These weight loss exercises - effective and simple - will help you get rid of them.

Complex for losing weight in the thighs and buttocks

We will talk further about what exercises you need to do to lose weight in your thighs and buttocks. Perform this complex regularly, and after 3-4 weeks you will be able to evaluate the first results.

Follow the suggested complex daily, follow a light diet, move more, and within a month the scales will show 5-9 kilograms less.

Remember. Unusual paths lead to everything unusual. Short-term, intense muscle training will provide a much greater stimulus for growth than the usual low-intensity, long-term training. Short-term muscle training disciplines. You don't have time for unnecessary conversations and gossip.

The more time you spend in the gym training your muscles, the more your efforts and energy become dissipated. If there are a lot of exercises and approaches in your complex, then you will only think about how to complete the workout, and at the same time, you will not be able to focus on performing the exercise itself. The main rule is that less is more! This refers to the number of exercises and sets.

In addition, long-term muscle training (more than 40 minutes) depletes your hormonal and nervous system. This is not important for chemists. That's why they grow from long training sessions. But this doesn't suit you at all.

You may find it difficult to train your muscles for less than 40 minutes due to a crowded gym. This situation is possible. Especially in the morning and evening time. My advice is to either change the hall or the time of visiting it. The essence of any action is its effectiveness. In this case, the effectiveness of muscle training is inversely related to its duration. This is a rule of thumb that has been proven by many natural athletes. There is no point in doubting him.

Just don’t think that such muscle training will be easier than a “standard” hourly one. The opposite is true. This kind of training is not very easy. But we set ourselves a difficult goal. – 10 kg of muscles. You will do a hard set...rest a minute and do the next one...No talking or self-admiration in the mirror...Just hard work and 100% dedication.
benefits 40 min.

Workout:

• High mental concentration on hard work. The longer you train, the more tired you become mentally and lose your fighting spirit. In an hour, you will be like a “sleepy fly”, incapable of 100% mental effort to overcome the training weight.
• High intensity training. (maximum muscle load in minimum time). What is the most powerful stimulus for post-workout growth in strength and mass.
• “anabolic window” - the release of hormones responsible for muscle growth. It is short training that opens this magical window of growth. Long muscle training completely blocks it, releasing stress, catabolic hormones responsible for the destruction of our muscles. Which leads to overtraining.

I hope I've convinced you to stick to the 10 minute rule. warm-up + 30 min. intense muscle training. This is a very effective rule.

Here's what you need to know:

- New research looking at the growth of type I and II fibers suggests that perhaps we should pay more attention to slow twitch fibers, since many use only heavy loads

- Type I fibers are maximally stimulated by smaller but longer-lasting loads. Type II fibers respond better to short exercise with heavy weights

- There are many ways to vary the intensity of our program, such as periodizing by number of repetitions, or using heavy scales for exercises that use multiple joints at once, but lighter weights for exercises targeting a specific joint or muscle group

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“Exercise with heavy weights and you will grow” - many of the people who visit the gym consider this one of the basics. Heavy weights allow for maximum development of large motor units (type II fibers), and since these fiber types are responsible for strength and have the greatest growth potential, focusing on their maximum load is the shortest and best path to success, right? Well, let's not make quick conclusions and look into the issue.

Don't neglect your slow twitch fibers. ​

Type I fibers have not gained fame or even respect in the bodybuilding world. They are slower, weaker and often smaller than their fast-twitch counterparts, so the only thing they can be proud of is the ability to contract repeatedly without fatigue (though without much strength).

If you look at long-distance runners, such as marathon runners, their skinny legs in leggings, capable of resisting fatigue as much as they like, will seem more like a curse for a bodybuilder than something useful. Typically, the training philosophy of bodybuilders is that everything is built around stimulation of type II fibers, without any attention to slow-twitch fibers.

However, new research on the effects of training at varying intensities and the growth of type I and II fibers suggests that we were in vain neglecting training slow-twitch fibers - we are losing kilograms of potential muscle mass.

It's time to rethink our training philosophy in the context of fiber type-specific hypertrophy.

Large weights and type II fibers. ​

Of course, there are many studies showing that type II fibers grow more during high-intensity strength training. The nuance here is in the words “high intensity”. This does not mean that type II fibers have an innate ability to outgrow their slow-twitch counterparts, but that when training at higher intensities (>50% of maximum), type II fibers grow faster.

Our current understanding of the hypertrophy of each of the two fiber types is more a consequence of how we studied them (high intensity) rather than what actually happens in the gym. The best summary of this is an article by Dr. Andrew Fry, 2004. He summarized data from various studies on fiber growth rates various types and found that at most training intensities, type II fibers rule the roost.

But if the intensity of the loads dropped below 50% of 1MP ( maximum repetition), then eventually type I fibers would outgrow type II fibers, but the growth rate in this range is much less than the rate achieved at higher intensities, regardless of fiber type. Not much would change in our training after reading about a study like this, but there are factors that limit the power of Fry's analysis.

The main limitation is that Frye did not have an adequate number of studies on low-intensity training, and there is not enough comparative information to directly compare high- and low-intensity training, especially considering the growth of different fiber types.

Add to this the latest growth data muscle fibers in response to training of varying intensities, and you will see that type I fibers are capable of more than we expect from them.

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Type I fibers. ​

Although there are few studies, there are still enough of them to conclude that we have underestimated the ability of type I fibers to hypertrophy. Recently, Mitchell and colleagues conducted a study showing that training with light weights to failure (three sets of 30% of 1RM) resulted in the same hypertrophy as higher intensity training (three sets of 80% of 1RM).

Looking at individual fiber types, although the data may not be statistically significant, we see that type I fibers responded slightly more to low-intensity training (19% change vs. 14%) and type II fibers responded better to high-intensity training (15% vs. 12%).

Ultimately, this suggests that in addition to the number of plates on the bar, there are other things that matter greatly. Type I fibers are maximally stimulated by longer, lower loads, while type II fibers respond better to short sets with heavy weights.

A common complaint about most training studies is that the researchers mostly use untrained students. What happens in the undeveloped muscles of these people may not coincide with the processes in trained muscles. Fortunately, when we look at the muscles of various athletes, we see confirmation of theories about hypertrophy of different types of fibers.

Bodybuilders tend to focus on volume, muscle fatigue, and moderate repetitions, while powerlifting and Olympic weightlifting focus on load itself and/or speed of movement. It is not surprising that type I fibers are much better developed in bodybuilders than in strength-oriented athletes.

Taking all the evidence into account, it seems reasonable to conclude that training at different intensities may have a similar effect on muscle hypertrophy, but the type of fiber may vary.

But like most things in the scientific world, this is a rather controversial issue. Two other studies on this topic, framed slightly differently, found that regardless of fiber type, higher-intensity training had a more positive effect on muscle growth.

Ultimately, the idea that we are oblivious to the potential for Type I fiber growth (and the ability of lower-intensity training to stimulate hypertrophy) is based on the arguments: a) hypertrophy requires a certain minimum amount of time under tension, which varies with training intensity; b) this stress time is longer for type I fibers than for type II fibers.

Burd and his colleagues, without studying the effects on a specific fiber type, compared the acute increase in protein synthesis during four sets of exercise at three different loads: 90% RM to failure; 30% RM to failure, with the overall work being the same in both cases.

The response to the load (protein synthesis) varied slightly over time, but was generally similar, despite different conditions. However, muscle protein synthesis at a load of 30% RM (not to failure), at which the immediate load time is significantly less than at 30% RM to failure, was approximately half as much as under the first two conditions.

Bottom line: Although protein synthesis after a single workout does not allow conclusions to be drawn about long-term adaptations, the fact that two studies showed similar hypertrophy during high- and low-intensity training supports our idea.

Size matters? ​

The rationale for using heavier weights is that there is compelling evidence that heavy weights cause significant hypertrophy, without considering fiber type at all.

This is consistent with Henneman's principle, which states that motor units are recruited in a specific order based on their size—small motor units are recruited when force is low, large motor units are recruited when greater force is required. Larger weights require more muscle mass to do the work, meaning you will need to recruit more motor units than if you were lifting a lighter weight that is normal for your muscles.

This argument does not take into account the fact that fatigue can stimulate growth and it can directly influence the growth of new motor units. When you lift light weights, the growth of motor units is initially less than if you started with heavy weight.

As fatigue sets in, slow twitch fibers grow faster and faster. The principle of size remains the same, you recruit from the smallest to the largest motor units, but you end up counting fast twitch fibers growing at lighter weights when you are tired.

This partly explains how fast twitch fibers grow during low intensity training and why maximizing time under tension and fatigue may be important to this concept.

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Potential pounds of muscle? ​

The idea that by ignoring training with light weights You're sacrificing pounds of muscle may seem like an exaggeration, but a quick reflection on what fibers make up different muscles may change your mind.

The proportions of different types of fibers may vary depending on the different people and are influenced by genetic factors and training, but given that many large muscle groups have significant proportions of type I fiber, the average person has approximately equal amounts of slow and fast twitch fibers, so it is still worth optimizing your approach to improving growth slow twitch fibers.

Multiple rep ranges for maximum stimulation. ​

For those looking to maximize their hypertrophy potential, it makes sense to train across the entire rep range. You should not focus only on the range of 6-12 repetitions; the training program should also include ranges of 15-20 and 1-5 repetitions.

This will not only ensure complete stimulation of the entire spectrum of muscle fibers, but will also act as preparation for optimizing performance in the primary hypertrophy range (6-12). Low repetitions enhance the neuromuscular adaptations needed to develop maximum strength. And with a high number of repetitions, we “pull back” the lactate threshold, that is, fatigue sets in later, which will allow us to increase tension in the main range of a moderate number of repetitions.

There are many options for how intensity variation can be integrated into a training program. Maybe, The best way To ensure progress - periodize training by number of repetitions. Both linear and nonlinear models are suitable. It all comes down to personal preference and individual characteristics.

Another option is to set a strategy based on the type of exercise. You may decide to focus on low to moderate reps (1-10) for multi-joint exercises such as bench press, squat, deadlift, and high reps (>15) for isolation exercises.

There are no hard and fast rules here. The training regimen depends on the person himself. It's best to experiment and find out what works best for you.

Slow and steady wins. ​

Type II fibers may outperform Type I in hypertrophy, but are you willing to risk underestimating the potential of Type I? An optimal hypertrophy training program will give your fast-twitch fibers the heavy weights they crave, but also provide the type I fibers with the long-term, moderate exercise they definitely deserve.

Author - Brad Shoenfeld
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Tsatsouline Boris.
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Scientific articles and materials:

1. Mitchell, C.J. et al. Resistance exercise load does not determine training-mediated hypertrophic gains in young men. J Appl Physiol 113, 71-77 (2012).

2. Fry, A. C. The role of resistance exercise intensity on muscle fiber adaptations. Sports Med 34, 663-679 (2004).

3. Wernbom, M., Augustsson, J. & Thomeé, R. The influence of frequency, intensity, volume and mode of strength training on whole muscle cross-sectional area in humans. Sports Med 37, 225-264 (2007).

4. Hackett, D. A., Johnson, N. A. & Chow, C.-M. Training Practices and Ergogenic Aids used by Male Bodybuilders. J Strength Cond Res(2012). doi:10.1519/JSC.0b013e318271272a

5. Swinton, P. A. et al. Contemporary Training Practices in Elite British Powerlifters: Survey Results From an International Competition. J Strength Cond Res 23, 380-384 (2009).

6. Ogasawara, R., Loenneke, J. P., Thiebaud, R. S. & Abe, T. Low-load bench press training to fatigue results in muscle hypertrophy similar to high-load bench press training. International Journal of Clinical Medicine 4, 114-121 (2013).

7. Leger, B. et al. Akt signaling through GSK-3beta, mTOR and Foxo1 is involved in human skeletal muscle hypertrophy and atrophy. J Physiol (Lond) 576, 923-933 (2006).

8. Lamon, S., Wallace, M. A., Léger, B. & Russell, A. P. Regulation of STARS and its downstream targets suggest a novel pathway involved in human skeletal muscle hypertrophy and atrophy. J Physiol (Lond) 587, 1795-1803 (2009).

9. Schuenke, M. D. et al. Early-phase muscular adaptations in response to slow-speed versus traditional resistance-training regimens. Eur J Appl Physiol 112, 3585-3595 (2012).

10. Campos, G. E. R. et al. Muscular adaptations in response to three different resistance-training regimens: specificity of repetition maximum training zones. Eur J Appl Physiol 88, 50-60 (2002).

11. Holm, L. et al. Changes in muscle size and MHC composition in response to resistance exercise with heavy and light loading intensity. J Appl Physiol 105, 1454-1461 (2008).

12. Burd, N. A. et al. Low-load high volume resistance exercise stimulates muscle protein synthesis more than high-load low volume resistance exercise in young men. PLoS ONE 5, e12033 (2010).

13. Aagaard, P. et al. A mechanism for increased contractile strength of human pennate muscle in response to strength training: changes in muscle architecture. J Physiol (Lond) 534, 613-623 (2001).

14. Charette, S. L. et al. Muscle hypertrophy response to resistance training in older women. J Appl Physiol 70, 1912-1916 (1991).

15. Harber, M. P., Fry, A. C., Rubin, M. R., Smith, J. C. & Weiss, L. W. Skeletal muscle and hormonal adaptations to circuit weight training in untrained men. Scand J Med Sci Sports 14, 176-185 (2004).

16. Kosek, D. J., Kim, J.-S., Petrella, J. K., Cross, J. M. & Bamman, M. M. Efficacy of 3 days/wk resistance training on myofiber hypertrophy and myogenic mechanisms in young vs. older adults. J Appl Physiol 101, 531-544 (2006).

17. Staron, R. S. et al. Strength and skeletal muscle adaptations in heavy-resistance-trained women after detraining and retraining. J Appl Physiol 70, 631-640 (1991).

18. Henneman, E., Somjen, G. & Carpenter, D. O. Excitability and inhibition of motoneurons of different sizes. J. Neurophysiol. 28, 599-620 (1965).

19. Henneman, E., Somjen, G. & Carpenter, D. O. FUNCTIONAL SIGNIFICANCE OF CELL SIZE IN SPINAL MOTONEURONS. J. Neurophysiol. 28, 560-580 (1965).

20. Schoenfeld, B. J. Potential Mechanisms for a Role of Metabolic Stress in Hypertrophic Adaptations to Resistance Training. Sports Med(2013). doi:10.1007/s40279-013-0017-1

21. Adam, A. & De Luca, C. J. Recruitment order of motor units in human vastus lateralis muscle is maintained during fatiguing contractions. J. Neurophysiol. 90, 2919-2927 (2003).

22. Simoneau, J. A. & Bouchard, C. Genetic determinism of fiber type proportion in human skeletal muscle. FASEB J 9, 1091-1095 (1995)

23. Tirrell, T. F. et al. Human skeletal muscle biochemical diversity. J. Exp. Biol. 215, 2551-2559 (2012).

24. Johnson, M. A., Polgar, J., Weightman, D. & Appleton, D. Data on the distribution of fiber types in thirty-six human muscles. An autopsy study. J. Neurol. Sci. 18, 111-129 (1973).

You don't want to spend a lot of time in gym, but at the same time want to become stronger, slimmer, more resilient and just look good? It's possible that you're not getting the most out of your workouts.

There is a way that will help train for just 30 minutes and still get super results, you'll only need a few workouts per week if you maximize them.

Denial of responsibility

First of all, I am not a certified trainer. I have learned these tips from other authors and they have worked for me.

Secondly, before starting any exercise, you should consult your doctor. This method is very intense, so if you have heart problems or other medical conditions that prevent strenuous exercise, you should stop trying it until your doctor gives permission.

Get to the point

Whether you get permission or haven't tried to get it, start slowly to give your body a chance to get used to the stress and prevent you from getting sprains or other injuries.

You shouldn’t dive headfirst into the pool - this method is intended for people who are already practicing, but want to get top scores, and also train faster and spend less time on it. Here's how to do it.

It is better to train more intensely, but for a shorter period of time.

Limit your workouts to 30-40 minutes. Although many people follow the trend that if you want to get good results, you need to spend a lot of time in the gym, however, the truth is that after 30-40 minutes of exercise, the benefits are not that great. To stay active for long periods of time, you will have to reduce the intensity of your workouts, which means you will spend too much time doing them. It is better to train more intensely, but for a shorter period of time.

Nutrition

Protein

Many people don't pay attention to getting enough protein for muscle recovery. If you do the same, you will get very little out of your workout, since both cardio and strength exercises require a lot of protein to build muscle. I recommend whey or soy protein shakes.

Water

You should drink enough fluids per day. It takes several hours for the body to absorb water, so you should not drink it immediately before training. Drinking water regularly throughout the day should become your habit.

Carbohydrates

Although a low-carb diet helps to lose weight excess weight, carbohydrates are the main source of fuel for our body. If you are doing intense workouts, then you need to consume carbohydrates, otherwise you will not have enough energy. If you make a smoothie, don't forget to add carbohydrates or a banana - a source of fiber and glycemic carbohydrates, which are needed for exercise.

Cocktail

Drink a shake before and after your workout. It is best to consume a protein/carbohydrate shake immediately before and then immediately after exercise. By drinking such a drink before training, you increase the flow of amino acids into the muscles, providing them with the necessary “building blocks,” so to speak. After a workout, the shake stimulates muscle growth. Also eat a small protein/carbohydrate meal 60-90 minutes after exercise.

Let's go against the grain

Slow rise

Many people pump their muscles this way: slowly lift the load and then sharply lower it. If you raise and lower it equally slowly, you will get the most benefit from the exercise. Let the rise and fall take you at least 5 seconds.

You should not get carried away and take on loads for which you are not yet prepared - this is ineffective.

Weight gain

When you start exercising, it is best to take light weights until you get into good physical shape. But as soon as you are ready, it is better to increase the weight. You should not get carried away and take on loads for which you are not yet prepared - this is ineffective. However, heavy weights with good preparation can give excellent results in a short time. The opinion that heavy weights are only for those who want to shape the relief is a common misconception.

One approach

Instead of doing 2-3 sets, as many people are used to doing, maximize efficiency by doing only one set, but with heavy weight as long as you can perform the exercise correctly. This method requires you to stop when you can no longer lift the barbell or have shaky hands when holding it.

Set of exercises

Instead of focusing on just one specific muscle, such as the biceps curl, you can maximize the time you spend training by doing exercises. working several muscle groups simultaneously. With just a few exercises you can tone your entire body.

Another benefit is that your muscles will work together the same way they do in real life, rather than working alone. Some complex exercises include squats, deadlifts, lunges, push-ups, bench press, pull-ups and more. Containing effective complexes can help you understand this problem.

Keep your balance

Instead of doing exercises where you sit or hold on to something, perform those where you need to balance, for example, do them standing or on one leg, or use Swiss ball exercises. These types strength training Allows you to engage all your major muscles. This will make your body stronger and allow you to increase the intensity over time.

Don't stick to the same workout routine for too long.

Cardio is a must

Choose cardio exercises to suit your taste. You won't enjoy working out if you hate it. And you won't be able to devote much time to her. Choose only what you really enjoy: running, walking, swimming, cycling, hiking, rowing, etc. Once you're hooked, you'll be looking forward to your next workout, especially if you try out the convenience of modern gadgets for running and other sports.

Mix

Don't stick to the same workout routine for too long, or your body will get used to it, which won't benefit you. Change the type of strength training every few weeks. For cardio, it's better to do cross-country runs periodically than, say, just run on a treadmill every day.

Good form

For strength training, especially something like swimming, form is very important, as it is for other types of exercise. If you start your strength training by lifting small weights, you can get into the shape you need. It's good to have an experienced coach or mentor, which is in excellent physical fitness and can help you adapt at first. Never sacrifice your health for a heavier weight. For swimming, you should definitely consult a trainer who will help you acquire good physical fitness.

One mistake many people make is not resting between workouts.

Hills

If you start incorporating cardio workouts such as cycling or walking, try incorporating hill climbs (after the first month or two, go slowly). This will make you stronger and make your limited training time even more effective. Start small, and when you get used to it, increase the pace.

Scheme

One mistake many people make is not resting between workouts. This does not allow your muscles to recover and the exercises are not beneficial. It's better to do one pattern, then rest, then do the next one, it's more effective. This way you won't have to rest between exercises, but each of your muscle groups will be able to rest. It's good to alternate cardio workouts with strength training.

The perfect workout plan

If you use all of these tips, your ideal workout plan would look something like this: 2-3 days of high-intensity strength training, followed by 2-3 days of intense cardio. You can only do 4 days if the exercises are sufficiently complete.

Strength training takes about 30-40 minutes if you do it without rest or with minimal intervals between circuits, if there are several of them. The circuit should work your entire body using compound exercises such as squats, deadlifts, pull-ups, etc. either standing or using a Swiss ball. You should increase the load by performing each set of exercises slowly (5 seconds up, 5 seconds down) until exhaustion, making sure you have sufficient training for this.

Drink a protein/carbohydrate shake before and after training and a small meal, consisting of protein/carbohydrates 60-90 minutes after exercise. It is also very important for both types of training to drink enough water.

Do your favorite cardio workouts. Gradually increase your set time and decrease your rest time. Sometimes include some hill climbing.

Remember

Remember it's high intensive training not for those just starting out. You should first prepare yourself before embarking on intense cardio training and start with light weights and gradually increase them.

For those who want to gain a truly large amount of muscle mass, one of the main priorities should be the choice best technique training. A properly selected training program for gaining muscle mass should clearly correspond to your goals and capabilities, and here are the 5 best training schemes for gaining and intensive muscle growth.

Training program for gaining weight

For anyone looking to gain large amounts of muscle mass, one of their top priorities should be figuring out the best training program. There are many different training programs available, so it is important to choose one that suits your needs.

It is also important to understand what factors contribute most to muscle growth, what exercises are most effective for gaining muscle mass, and a program based on these principles will be much more effective.

We have collected for you best programs weight training that shows amazing results with the right approach. Let's take a quick look at the most effective and popular strength training programs and identify the pros and cons of each.

The Best Training Plans for Muscle Growth

1. Program "5x5"

The 5x5 training program is very popular among those who want to build large amounts of muscle mass and increase strength.

The program involves performing 3 main exercises targeting the main muscle groups (both upper and lower body in one workout). These exercises are performed in 5 sets of 5 repetitions. If you want, you can add a few sets of isolation exercises at the end of each workout, but this is not included in the program.

One of the main advantages of this program is the increased frequency of training. Since you will be stimulating a large number of muscle fibers every other day, you will notice high level testosterone release, which is good for muscle growth.

Most people also report that they experience increased hunger while following this program, which speaks to its intense nature.

The downside to this program is that it is likely not suitable for beginners due to its intensity, which can lead to overtraining. It is best to first gain experience in strength training for 3-6 months, so you can be sure that your body is ready for such a stressful load.

The second drawback of the program is that such intense weight lifting 3 times a week does not combine well with other active species sports If you play a sport that requires high activity, you may be better off choosing a slightly less demanding program to avoid excessive fatigue.

Example training

You should try to follow the 5x5 formula for the main exercises as described above, and then reduce the volume of the load in the additional exercises.

If you're having trouble recovering from workouts, try following the 3x5 formula first and see how it feels. It is very easy to overtrain with this program if you are not careful.

Alternate program "A" with program "B" three times a week, resting at least one day between workouts. Try to rest for 1-2 minutes between sets of the main exercises and 30-45 seconds between sets of the additional exercises.

Workout "A"

• Barbell Squats: 5 sets of 5 reps (basic)
• Bench Press: 5 sets of 5 reps (basic)
• Bent-over barbell rows: 5 sets of 5 reps (basic)
• Pull-ups: 2 sets of 8 reps (optional)
• Dumbbell Lateral Raises: 2 sets of 8 reps (optional)
• Ab Raise: 2 sets of 15 reps (optional)

Program "B"

• Front Squats: 5 sets of 5 reps (basic)
• Military Press: 5 sets of 5 reps (basic)
• Deadlift: 5 sets of 5 reps (basic)
• Push-ups: 2 sets of 8 reps (optional)
• Barbell Curls: 2 sets of 8 reps (optional)
• Seated Dumbbell Rows: 2 sets of 8 reps (optional)

1. German volume training

Next high intensive program training for muscle building is called “German volume training”. It is similar to the 5x5 program in that it also includes a large number of approaches, but is distinguished by a high (over 10) range of repetitions in each approach.

This program focuses on 2 major muscle groups in one workout, alternating between these groups for 3 days a week.

For those who have experience in strength training, this program will allow you to gain muscle mass at an incredible rate. fast pace, provided that the correct diet is followed.

You will make a mistake if you do not monitor your nutrition while training according to this program, as you risk soon being left without strength.

If you want to receive good results using this program, then use a high-calorie diet. This is necessary to maintain this volume of training.

As with the 5x5 program, if you plan to additionally engage in any other sport, this can be quite problematic. As a rule, this additional load should be reduced so that the body has enough time to recover. Take this factor into account.

Another disadvantage of this program is that it is not suitable for maximum strength development. The reason is that increasing strength requires a low rep range, and this program requires a higher rep range.

There are advanced versions of German volume training with reduced repetitions, allowing for the use of heavier weights. If this point is important to you, consider these options.

Example training

According to this program, you should choose one basic exercise for each muscle group and perform it in 10 sets of 10 repetitions. After this, if you think necessary, add a few isolation exercises and perform them in 2-3 sets of 10-15 repetitions.

Try to rest for 60-90 seconds between sets. Remember that since you are training in the higher 10 rep range, you should not be using the same weight you are using in a 5-6 rep program. Therefore, adjust the load accordingly. A weight that is 50-60% of your 1RM is a good start.

This program is divided into 3 days: chest and back, legs and abs, and then shoulders and arms. Rest 1 day between workouts and 2 days after 3 workouts for full recovery.

Workout #1

• Dumbbell bench press: 10 sets of 10 reps
• Bent-over barbell rows: 10 sets of 10 reps
• Reduction of arms in the simulator (butterfly): 3 sets of 10-15 repetitions
• Traction on incline bench: 3 sets of 10-15 reps

Workout #2

• Squats: 10 sets of 10 reps
• Standing calf raises: 3 sets of 10-15 reps
• Seated calf raises: 3 sets of 10-15 reps
• Hanging leg raises: 3 sets of 10-15 reps

Workout #3

• Barbell Up Press: 10 sets of 10 reps
• Dumbbell biceps curls: 3 sets of 10-15 reps
• Extension of arms from behind the head while lying in a crossover: 3 sets of 10-15 repetitions

1. Fascial Stretching Training – 7 (FST-7)

The third type of training, which is now gaining popularity quite quickly, is called FTS-7. This training program does not contain a list of specific exercises that should be performed, and does not indicate exactly how you should divide the body (for example, into upper and bottom part, on the chest and back, legs and shoulders, etc.). Rather, it gives you recommendations on what to do in the last exercise for each body part worked.

The name FTS-7 stands for Fascial Stretch Training, which means “fascial stretching training.” This indicates that one of the main goals of the program is to stretch the fascia, which is the connective membrane that covers the muscles and other organs.

The fascia is primarily responsible for helping to maintain the structural integrity of the body, providing support and protection, and also acting as a shock absorber during active work both in the gym and outside of it.

When the fascia stretches, it muscle growth increases, and the influx of minerals, amino acids and oxygen increases to them.

This program involves performing 7 sets of 15 repetitions on the last exercise for each muscle group. You should rest for about 30 seconds between sets.

Note: Since you will be performing a large number of sets and repetitions, it is natural to reduce the amount of weight previously used for a particular exercise.

In addition to improving fascial health, the program helps increase overall structural flexibility of the body.

If you want to work on one specific part of the body, then the program also allows you to do this. In addition, you may reduce the overall volume of the remainder of the program due to not having time to properly rest.

Another benefit of this approach is that the high range of sets and reps will significantly stimulate your metabolism. So if your goal is to gain muscle mass or lose fat, then the results of such a workout will please you, provided that you are on the appropriate diet.

A potential downside that you may encounter with the program is that due to the high workload, you may not be able to train as often as you previously did. After some time, the body will likely adapt, so try not to give up on the program too quickly if it suits your goals.

If you eat properly, stretch between sessions, and don't do too much cardio, you'll likely see positive results and notice a decrease in fatigue levels.

Example training

This is another intense program, so you should always ensure your body is recovering between workouts.

Some people prefer to use the principles of the FST-7 program on a particularly weak muscle group in one workout. Others use the entire program within a week.

Expect more pain from this program than you have previously experienced, and be prepared to adjust your personal schedule accordingly. Here is an example of the FST-7 program, which applies to all muscle groups.

note that isolated exercise Best done with 7 reps per set.

Rest for 1-2 minutes between sets, except for exercises where you must do 7 sets. You should rest in them for about 30 seconds to ensure maximum pump.

Day 1: biceps, triceps and calves.

• Hammer grip dumbbell curls: 3-4 sets of 8-12 reps
• Seated calf raises: 3-4 sets of 8-12 reps
• Standing calf raises: 7 sets of 8-12 reps

Day 2: legs

• Squats: 3-4 sets of 8-12 reps
• Leg press: 3-4 sets of 8-12 reps
• Leg extensions: 7 sets of 8-12 reps

Day 3: rest

Day 4: Chest and Triceps

• Dumbbell bench press: 3 sets of 8-12 reps
• Incline Dumbbell Press: 3 sets of 8-12 reps
• Crossover curls: 7 sets of 8-12 reps
• Bench press narrow grip: 3-4 sets of 8-12 reps
• Seated dumbbell rows: 3-4 sets of 8-12 reps
• Crossover overhead extension: 7 sets of 8-12 reps

Day 5: back and calves

• Bent-over barbell rows: 3 sets of 8-12 reps
• Traction upper block chest: 3 sets of 8-12 reps
• Seated rows: 7 sets of 8-12 reps
• Standing calf raises: 3-4 sets of 8-12 reps
• Seated calf raises: 7 sets of 8-12 reps

Day 6: shoulders and biceps

• Seated dumbbell press: 3 sets of 8-12 reps
• Raises with dumbbells in front of you: 3 sets of 8-12 reps
• Dumbbell lateral raises: 7 sets of 8-12 reps
• Barbell Curls: 3-4 sets of 8-12 reps
• Incline Dumbbell Curls: 3-4 sets of 8-12 reps
• Crossover bicep curls: 7 sets of 8-12 reps

Day 7: rest

1. Split training "top-bottom"

This program is based on dividing the body according to the “top-bottom” principle. A typical training schedule involves 2 workouts in a row, followed by 1 day of rest. This allows you to work each muscle group 2 times a week.

This type of training is great for beginners who want to gain muscle mass. This program is a good place to start because it gives you plenty of rest time during the week, and breaking your body down into specific muscle groups makes it less strenuous.

Advanced athletes can also enhance their workouts using the total number of sets, exercise selection, and rest periods included in this program. This will help speed up muscle gain at any fitness level.

Another benefit of this program is that it will allow you to incorporate more isolation exercises into your workouts. If you want to work one of the smaller muscle groups (biceps, triceps, middle deltoids, etc.), then this program will make this task easier.

Because this program is so versatile, there aren't many downsides to it. You can change it according to your goals, making sure it fits with your training program.

The disadvantage can be found in the fact that this program involves training 4 times a week. So fitting it into your schedule can be a challenge.

But this problem can be solved by training one week according to the principle “down, top, bottom”, and the next week according to the principle “top, bottom, top”, constantly alternating this order.

Example training

There are endless selections of exercises for this type of training, and you should tailor your program according to how much training you want to do, what muscle groups you want to work, and whether muscle size or strength is a priority for you.

The sample program below successfully combines basic and isolation exercises. It targets both strength and volume.

Try to rest for about 1 minute between sets in the first group of exercises and for 30-45 seconds in the second.

Do Workout A and Workout B back to back, then rest for one day before moving on to Workouts C and D to complete your training week.

Workout "A"

• Squats: 4 sets of 5 reps
• Lunges: 3 sets of 8 reps
• Standing calf raise: 2 sets of 10 reps
• Hanging leg raises: 2 sets of 15 reps

Workout "B"

• Dumbbell Bench Press: 3 sets of 5 reps
• Bent-over barbell rows: 3 sets of 5 reps
• Military press: 3 sets of 8 reps
• Bent-over dumbbell flyes: 2 sets of 10 reps
• Standing dumbbell flyes: 2 sets of 10 reps
• Reverse push-ups: 2 sets of 15 reps

Workout "C"

• Deadlift: 4 sets of 5 reps
• Entering the bench with dumbbells: 3 sets of 8 reps
• Leg press: 3 sets of 10 reps
• Seated calf raises: 2 sets of 8 reps
• Standing calf raise: 2 sets of 15 reps
• Fitball crunches: 2 sets of 15 reps

Training "D"

• Decline Bench Press: 3 sets of 8 reps
• Seated rows: 2 sets of 8 reps
• Dumbbell Curls: 2 sets of 10-12 reps
• Incline Dumbbell Curls: 2 sets of 10-12 reps
• Push-ups: 2 sets of 15 reps or until tired

1. Comprehensive training program for all muscle groups

Finally we move on to a training program for all muscle groups. The “5x5” program can also be considered such to a certain extent, since you work almost all the main muscle groups in 3 selected exercises. But comprehensive program gives an exercise for each muscle group - quadriceps, hamstrings, chest, back and shoulder muscles (arms are worked during chest and back exercises).

You can add a few isolation exercises to these if you want to train small muscle groups individually.

Again, the advantage of the program is that it is suitable for beginners, provided that they perform a small number of approaches in each exercise and maintain the proper training volume.

Of course, this program can also be used by advanced athletes. It relies on high repetition frequency, which is usually effective.

You can create several different combinations of this program and use different principles to add variety and keep your workout progressing.

The main disadvantage of the program is that if you want to specifically work a specific muscle group, then this program is not very suitable for this, since you must perform several exercises for each body part during one workout.

As a rule, if you want to work a specific muscle group, you should devote 2-3 exercises to it, which slightly overloads the overall training program.

Example training

Each comprehensive program is aimed at developing the main muscle groups and includes as many basic exercises to monitor your overall training volume.

At the end of the workout, several isolation exercises are added, which works on relief and increases pumping.

Alternate the following workouts for 2-3 days a week, resting at least one day in between.

Rest for 60-90 seconds between sets in the first group of exercises and 45-60 seconds in the second.

Workout "A"

• Squats: 3 sets of 6 reps
• Dumbbell Bench Press: 3 sets of 8 reps
• Bent-over barbell rows: 3 sets of 8 reps
• Military press: 2 sets of 10 reps
• Barbell Curls: 2 sets of 10 reps
• Seated dumbbell rows: 2 sets of 10 reps
• Seated calf raises: 2 sets of 15 reps

Workout "B"

• Deadlift: 3 sets of 6 reps
• Incline Dumbbell Press: 3 sets of 10 reps
• Lat Pulldown: 3 sets of 8 reps
• Leg extension: 2 sets of 10 reps
• Lying leg curl: 2 sets of 10 reps
• Dumbbell lateral raises: 2 sets of 10 reps
• Ab crunches: 2 sets of 15 reps

Remember that you can and should change programs to ensure continued progress in your training. You should not follow the same program for a long time.

Based on materials:

http://www.bodybuilding.com/fun/5-best-bodybuilding-programs.htm