The ultimate strength workout. Training program for strength and mass in the gym Strength training in bodybuilding

How much barbell weight to build strength

The American College of Sports Medicine (ACSM) recommends that resistance training require an intensity of 60-70% of 1RM to increase maximum muscle strength in low to moderately trained individuals. Roughly speaking, if your Weight Limit barbell, with which you can sit down 1 time - 100 kg, then the most effective training weight for strength growth is 60-70 kg.

Scholars Confirm: Based on a meta-analysis (Rhea et al, 2003) optimal intensity for untrained (less than a year of continuous training) 60% RM.

Significant increases or decreases in weight relative to 60% RM should not be used. The effectiveness of training in untrained people decreased at an average training intensity of 80% of the RM..

People with high level ACSM recommends an intensity of 80-100% RM for strength gains..

Basic work for experienced: 70-80% of the RM

The legendary Soviet weightlifter Yuri Vlasov (Zozhnik compiled) talks about the principles of strength training by Soviet weightlifters: “Increasing the load leads to long-term (structural and functional) changes that serve as the basis for the progress of strength skills. Of course, strength is growing at the same time, but not too fast. Then increasing the intensity allows you to quickly achieve new results. However, by itself, the high intensity of work does not lead to a deep adaptation of the body.

Raise to failure?

We figured out the weight with which to effectively perform the exercises. But is it necessary to do the exercise “to failure”? In most cases, performing repetitions “to failure” is not recommended by experts, (including to reduce the risk of injury).

Soviet weightlifters did most of the work from 1/3 to 2/3 repetitions from the repeated maximum (when working with a range of 70-90% of the RM). That is, if they could squat with a barbell to failure 3 times, then they performed either 1 or 2 repetitions, but not all 3.

For weights greater than 90% of the RM, only single repetitions were performed. For weights lighter than 70%, the number of repetitions is usually 1/3 of the maximum possible.

Fitness expert Sergey Strukov cites the following disadvantages of working to failure: the technique of performing exercises is inevitably violated, therefore, in those exercises where refusal is used, either some “reserve of technique” is needed or a situation in which a change in technique will not cause injury.

However, failure is inevitable in some approaches with a gradual increase in load. Performing an exercise with safe technique to failure is periodically included in the training to refine the result of the training and, possibly, to stimulate further adaptation in experienced athletes.

Load variability: you can not constantly increase the weight

The variability of the load also needs to be increased in parallel with the growth of fitness.

For example, Pavel Tsatsulin, a US-based trainer and author of books on weight training,.

Previously, among power athletes, the basic scheme was “three weeks of increasing loads with one week of rest,” but back then in the Soviet Union it was practiced only by novice athletes. Professional Soviet weightlifters did not increase the load every week, so that after 3 weeks they would be as exhausted as possible, and for 4 weeks they would do something completely different. The intensity of training changed unexpectedly, but not so dramatically.

Professor Arkady Vorobyov found out that unexpected load changes during training have a bigger impact than anything else. A classic experiment by a researcher from his group, A. Ermakov, showed that the “jumps” of the load turned out to be 61% more effective than programs training with a planned gradual increase in load.

Target and assistance exercises

Based on preliminary testing, 1-3 exercises are selected as “target” exercises in which it is necessary to increase strength in the first place. This is mainly squats, deadlifts, free weight presses.

The remaining exercises of the training program are auxiliary. They are performed at a lower intensity, often with a higher number of repetitions, rest between sets is also reduced. Such a scheme increases the diversity of the training stimulus and, probably, leads to a greater net increase in strength.

One of the most common mistakes: excessive load intensity in auxiliary exercises.

It is not necessary to arrange a test of the body for strength from training. In target exercises, an attempt to increase the weight in the approaches is made no more than once every two weeks. It is considered that the load should be increased if it is possible to perform one or two additional repetitions in the required intensity zone (for example, 8-10RM) in two workouts in a row.

Auxiliary exercises are performed strictly within the prescribed scheme of repetition approaches.

Rest Between Reps

In strength training manuals, it is believed that for maximum growth strength needed long rest intervals (3 minutes)between sets, and for maximizing muscle growth between sets it is recommended to rest about 1 minute.

However, until recently there were no studies proving this point of view. Relatively recently, the famous “fitness scientist” Brad Schoenefeld spoke about the study of the dependence of the growth of strength and muscle volume on the amount of rest between sets.

A group of 21 young men were randomly divided into 2 subgroups: one rested 1 minute between sets and the other 3 minutes. All other components of the training program remained unchanged. The subjects trained in a standard bodybuilding-oriented style, performing 7 exercises and working out all the major muscle groups of the upper and lower parts body.In each exercise, 3 sets of 8-12 repetitions were performed, while the training itself took place 3 times a week for 8 weeks.

Participants were tested before the study and immediately after its completion. As test exercises to determine height strength indicators the bench press on a horizontal bench and squats were used (indicators were determined based on the growth of 1RM).

When analyzing changes based on the 1 RM test, in the group that rested longer (3 minutes), both in the bench press on a horizontal bench and in the squats, the indicators of growth in maximum strength were significantly higher.

conclusions

Now let's summarize the above in a short list. recommendations for maximizing muscle strength:

Operating weight : for beginners - 60-70% of the RM, for experienced ones - the main work is 70-80% of the RM, rarely - 80-100% of the RM.

Number of repetitions : for beginners - it is necessary to finish the exercises 1-2 repetitions BEFORE failure and generally do not do exercises to failure. Experienced athletes also do the main work in training up to 2/3 repetitions to failure, rarely to muscle failure.

Load change : unexpected load change (within certain limits) gives best effect. You can not constantly only increase the load, you need rest and periods of reducing the load.

Rest between sets : Research shows that resting 3 minutes between sets is noticeably more effective than resting 1 minute between sets.

Sources: alterbb.com, bodyboss.ru, Brad Schoenfeld: What is the Ideal Rest Interval for Muscle Growth? Implications from Our Recent Study.

If you have ever wondered: "how to become stronger?" Then after reading the article, you will know how to achieve this. You can create your own training program. The article raises questions about the frequency of training, the optimal rest time between sets and exercises. The method of periodization of loads is explained, as well as the method of choosing the correct working weight. In addition, you will learn how to avoid accidental injury.

Training frequency

In order to develop strength qualities, you will have to work with heavy weights in each workout, as a result, you will need more time for rest and recovery. It is believed that the greater the weight of the athlete, the less often he should be engaged. During power work, the central nervous system(CNS) and if the muscles need a few days to recover, then in order to avoid a state of overtraining, you will have to increase the rest time. Some athletes do not tie training to a weekly cycle, but do it once every two or three days. You need to choose the frequency of the training so that you come to each new session with a slight feeling of "strength", but not fatigue or pain.

Choice of exercises for strength progress

To lift a heavy object from the floor, the strength of the hands is not enough, you will need to connect your back and legs. From the example it is clear that it is impossible to become strong using only "single-joint" exercises, such as lifting the barbell for biceps. For strength progress, you should focus on movements that involve many muscle groups. The most important exercises for developing strength - deadlift, back squat and bench press, they are "multi-joint". The people called them "base". They should form the basis of your program. For elimination weaknesses and filling the muscles with blood, use auxiliary exercises. Depending on the muscle group you can use: inclinations with a barbell, hyperextensions, leg press - for legs; push-ups from the floor and on the uneven bars, bench press - for the upper shoulder girdle, thrust in block simulator, pull-ups - for the back.

How many sets and reps to do

In the "base" should be performed from three to six working approaches. The weight of the bar should gradually increase with each new set. When training for strength, in the main exercises, the number of repetitions should not exceed 8. In auxiliary exercises, the number of repetitions can be increased to 10-15, since their main task is to pump a large amount of blood into the trained muscle groups.

How to determine the working weight

You can choose the desired working weight only by sampling. Dedicate a few workouts to determining your maximum maximum (RM). To do this, after warming up, do a set with a weight that you can lift (shake) about 10 times, then rest and try to handle a little more weight for the maximum number of repetitions. So gradually increase the weight of the bar until you can handle it only once. This will be your PM. You can also use the formula: (barbell weight * 0.0333 * number of repetitions) + barbell weight \u003d 1 RM, where 0.0333 is a correction factor. For example, you shook 100 kg for 8 times, then, according to the formula, your approximate RM will be: (100 * 0.0333 * 8) + 100 \u003d 126 kg.

Rest between sets

During power work with weights over 80% of the RM, the reserves of creatine phosphate (CrF) contained in our muscles are mainly used. Given the above, the rest between sets should be from 2 to 6 minutes. During this time, part of the CRF in the muscle fibers will recover and it will be possible to perform another approach. So that the rest between exercises is not delayed, they should be alternated, for example, after a squat, move on to pull-ups or breeding dumbbells.

Exercise speed

When training for strength, you must work in an explosive manner. That is, you lower yourself with a barbell (on a squat), slowly and under control, as if “stretching”, after which you shoot up like a spring. The same applies to the bench press and deadlift, the movement down takes about 2-3 seconds, up - up to 1 second.

Load cycling

You can’t linearly increase the weight on the bar at each workout, this will eventually lead to a state of overtraining. For strength progress, the load should be cycled. There are a huge number of options for periodization of training. But their essence boils down to alternating heavy workouts with medium and light ones. It is possible, for example, in the first week to combine a light squat with a heavy bench press, and in the second week the squats will be heavy, and the bench press will be light. Periodization in the microcycle in the case of a bench press may look like this: Monday - 60 kg for 8 repetitions, Wednesday - 80 * 6, Friday - 40 * 12. In this case, the training intensity (barbell weight * number of repetitions / number of approaches) is saved.

How to protect yourself from injury

While working in basic exercises always ask a friend or coach to back you up. Also, never neglect the use of a belt, knee pads and hand wraps. Always follow the execution technique, with strict adherence to it, the risk of injury is very low. Do not forget to warm up well before working approaches, and also use warming ointments before training.

Strength Program Example

And finally, a specific example of a training program for developing strength. It is suitable for beginner athletes. Interest is calculated from your PM. The macrocycle consists of 12 sessions, choose the frequency of training according to your well-being, but not more than 4 times a week.

1. Squat - 70% * 5, 75% * 5, 80% * 5 Hyperextensions 5 sets * 15 times Twisting 5p. * 12p.
2. Bench press - 60% * 8, 70% * 8, 75% * 6, 80% * 6 Breeding dumbbells lying 3p. * 10r. Push-ups on uneven bars 5p. * 12r.
3. Deadlift - 70% * 4, 75% * 4, 80% * 4 Pull-ups 3p. * 10r. thrust upper block to the chest 4p. * 15r.
4. Squat - 80% * 3, 85% * 3, 90% * 3 Slopes with a barbell 3p. * 10r. Twisting 5p. * 12r.
5. Bench press - 65% * 6, 75% * 6, 80% * 4, 85% * 4 Pullover with a dumbbell 3p. * 15r. Triceps extension in a block simulator 3p. * 10r.
6. Deadlift - 75% * 2, 80% * 2, 85% * 2 Rod thrust on straight legs 5p. * 12r. The thrust of the horizontal block 3p. * 10r.
7. Squat - 85% * 3, 90% * 2, 95% * 1 Hyperextensions 5p. * 15r. Twisting 5p. * 12r.
8. Bench press - 70% * 5, 80% * 3, 90% * 2, 95% * 1 Breeding dumbbells lying 3p. * 10r. Push-ups on uneven bars 5p. * 15r.
9. Deadlift - 80% * 3, 90% * 2, 95% * 1 Pull-ups 4p. * 10r. Top pull. block to the chest 4p. * 12r.
10. Squats with a barbell on the chest - 50% * 5p. * 5p. Hyperextensions 3p. * 15p.
11. Bench press - 50% * 4p. * 8p. Pullover with a dumbbell 3p. * 15r.
12. Pull-ups 3p. * 10r.

Top pull. block to the chest 4p. * 12r. Then the cycle repeats again, but you add 5 or 10 kg to the PM, and we calculate new percentages. Not included in the program warm-up sets. A warm-up might look like this: 30% * 10, 45% * 8, 55% * 5, 65% * 3. Percentages are calculated only for basic movements, choose the weight in the auxiliary exercises according to your well-being. Compliance with all of the above recommendations will certainly give you an impetus to the growth of strength indicators.

Any strength training program is designed to increase strength in one movement. In other words, the athlete seeks to improve his ability to lift in one set. big weight. In parallel with this, other indicators also increase, although the most noticeable increase will be precisely the weight on the bar in one repetition.

What is the purpose of such training? In bodybuilding, there is a golden rule that says that two muscles are always stronger than one. Muscle fibers divided into slow and fast. The former train mainly with volume training for mass, while for fast fibers, the most effective are strength programs. Therefore, if you use both types of training, then the result will certainly be better than when training one of the types of muscle fibers.

A strength training program does not pump the slow muscle fibers that make up the bulk of them well, but, nevertheless, you will still add mass. Without increasing mass, it is impossible to increase strength. By developing fast muscle fibers, you can not only increase your potential, but by increasing your strength indicators, you can progress further by following a training program that leads to mass gain.

When training strength indicators, you have to work a lot with very large weights, so you need to observe some periodicity of the load. The essence of this approach is to move forward not constantly, but periodically, as if in waves. In other words, you need to alternate heavy, light and medium workouts. If this is neglected, then overtraining will begin to appear, and the athlete will stop progressing, and sometimes even strength indicators begin to degrade.

The need for alternating loads is explained by the fact that otherwise the body will not have time to recover. You can also squat with half the weight than your own, then you can not alternate loads, but constantly perform only hard training. But this option is possible only for those who sleep well and do not get too tired in everyday life.

A strength training program not only requires dedication, but you also have to give up alcohol. Taking a course of creatine will greatly help the process, since this supplement gives exactly the effect that is required for this program.

Before starting the training program, it is necessary to perform the so-called “driving”, the essence of which is that after a preliminary warm-up, a certain weight is placed on the barbell, which would allow you to do 2-3 approaches. But in this case, you need to do only one approach, and then with each approach, you should increase the weight of the bar until the approach becomes unbearable. The last weight you reached with this exercise is the maximum weight from which the calculations will be made.

strength training program

• Day one - legs, chest
  • 90% - 7 approaches: 3x5, 4,3,2,1;
  • 70% - 5 sets x 5 reps;
  • - 3 sets x 12 reps.
• Second day - shoulders, triceps, back
  • - 5 sets x 8 reps;
  • - 4 sets x 8 reps;
  • - 4 sets x 8 reps;
  • - 3 sets x 20 reps.
• Third day - chest, back
  • 55% - 5 sets x 5 reps;
  • 90% - 5 sets: 5x2, 4, 3, 2;
  • 90% - 5 sets x 5 reps.

Between workouts, 1-2 days of rest, which depends on the speed of recovery of the body. Training program It is designed for 30 workouts that fit into the interval of 12 weeks.

5 Principles of Strength Training

6 day workout program by Arnold Schwarzenegger Ronnie Coleman workout program

The term "strength training" is most commonly associated with dumbbells and bodybuilding, but it actually encompasses a much wider variety of exercises. We can say that strength training is always used when it is necessary to tone any muscle group: the banal pumping of the press, which is included in school curriculum, also applies to strength training, as well as difficult exercises with weights on power machines. In fact, strength training is the other side of the cardio medal: if the latter allows you to lose weight, then the former allows you to create a beautiful and elastic body with strong relief muscles. It is this goal - the formation of a strong, toned and beautiful body - that is central to the entire system of strength training.

Strength training, although not aimed at intensive burning calories, though helps fight overweight . The fact is that muscles consume much more energy than subcutaneous fat and internal organs. The more muscles in your body, the more calories you need to maintain their vital functions, the more energy your body spends daily. That's why muscle mass literally keeps you in shape even when you are at rest. Besides, well developed muscles play the role of supporting your skeletal system, spine and joints. Well-developed and strong muscles spins, for example, are the determining factor in the development of the correct and beautiful posture. In general, the impact of strength training that develops muscles on the body can be called comprehensive and very beneficial in every sense.

Strength training features

• Building muscle mass. Power training with weights (on weight machines or with the help of simple dumbbells and barbells) in combination with a diet rich in protein, they give a correct and fairly quick result, expressed in building muscle mass. If a body fat if you have a thin one, then the relief of the muscles will soon become visible, but if the fat layer is significant, then the actual build-up of muscle mass will become noticeable by an increase in body volume. If your goal is specifically to build muscle mass, trainers recommend focusing on gradually increasing the weight of weights while working out certain muscle groups. The weight of the weights and the number of repetitions and approaches are determined strictly individually, depending on the physical condition of the person, his initial weight, age, etc.

• Development muscle strength. There is a wide variety of approaches to the development of muscle strength - from the maximum effort method to the "shock" or dynamic effort method. The choice of one or another method of developing muscle strength depends on the goals and training program. For example, max effort method is based on work with the maximum (and exceeding the maximum) weight of weights; isometric force method- on the performance of short-term exercises, the tension in which lasts no longer than 5-10 s; method repeated unremitting efforts- on repeated exercises with medium or light weights; dynamic force method- on high-speed performance of exercises with minimal weights. The most complete and harmonious strength training, designed professionally, should, if possible, include several methods at once.

• Formation of a beautiful body. To form a beautiful toned body Most often, exercises of medium and high intensity with minimal weights are used. If your goal is not to build muscle mass, then classic strength exercises that work different muscle groups are what you need. And performing such exercises in a connected complex and in fast pace, you get the effect of burning fat and getting rid of excess weight. On this principle, for example, shaping is based and power aerobics. However, to strength exercises that form beautiful body, include such "eternal" workouts as squats, push-ups, leg raises - without weights, using only your own body weight.

Types of strength training

• Exercises with overcoming the weight of your own body (without weights)

During workouts at home, we perform physical exercises. Depending on the intensity of muscle contraction, the duration of contractions and the force applied for this, they are divided into 3 groups:

• Power exercises . They are characterized by strong muscle tension at low speed and short duration of movement. They are divided into static and dynamic.
• Speed-strength exercise is dynamic exercises performed at high speed with intense muscle contraction.
• Endurance exercises. main feature– duration of execution; the intensity of the load on the muscles and the speed are small.

Strength exercises help reset excess weight overcome depression, diseases of the cardiovascular system. Regular workouts at home will add self-confidence, stabilize mood. Power complex exercise triggers the mechanism of energy transformation in the muscles, with the help of which they adapt to the increasing load.

The fat layer decreases, muscle mass increases. The body copes better at home and at work with physical activity becomes more resilient. Bodybuilding is useful for the development of the main male qualities: courage, willpower, constancy.

“The world has never been interested in weakness. He has always been strong. The same inner strength that years of training with iron add to us. So the main difference between us and others is not bulging muscles, but another, incomparably high and strong spirit, ”says Arnold Schwarzenegger.

Frederic Delavier, author of Anatomy strength exercises”, explains and illustrates the technology for performing each element of training from the point of view of human anatomy and physiology. The figures show the colors of the muscles that are loaded, recommendations for execution and warnings against muscle injuries are given.

For beginners, this encyclopedia of bodybuilding is indispensable tool for homework. Frederic Delavier - French scientist, former weightlifting champion; anatomy and physiology physical development is the subject of his scientific interest.

Anatomical differences

Before choosing a specific set of strength exercises for the home, determine your body type. There are 3 types:

• mesomorphic- muscular anatomy of the body, broad bone, massive torso, no fat layer;
• Endomorphic– abundance subcutaneous fat, lack of muscle development, no athletic qualities;
• ectomorphic- thinness thin bone, weak muscles, thin fat layer.

The easiest training is given to mesomorphs, because they naturally have a strong, hardy body. Endomorphs will first have to lose weight and take care of acquiring strong-willed qualities, while ectomorphs will have to gain weight and train endurance. In its pure form, physique anatomy is rare; the human body combines signs of different qualities, but one of them prevails.

To determine the body type, measure the circumference of the wrist. In adult men occurs:

• 15-17, 5 cm - thin-boned structure;
• 17.5-20 cm - the average width of the bones;
• More than 20 cm - wide-boned type.

In women of the mesomorphic type, the figure resembles an hourglass, there is no excess weight, it is easy to clasp the wrist with the thumb and middle fingers. Endomorphic women tend to be overweight, they have a wide waist and hips, the wrist cannot be clasped with fingers. Ladies-ectomorphs are thin, they have a thin-boned structure, narrow shoulders and hips; when grasping the wrist, the fingers overlap each other.

The main thing is motivation

Regardless of body type, everyone is able to achieve success by exercising at home. Strength, speed-strength and endurance exercises not only form a beautiful muscle relief. They are good for health, development physical strength and endurance, education of strong-willed qualities in men and women.

The Anatomy of Strength Training contains the best strength exercises and workout plans for women and men. They start with programs for beginners, choosing them for their body type, personal qualities and adapting them at home.

Motivation for training is unstable at first. The first 6-12 weeks, doing at home, you have to show perseverance, constancy and willpower. Visible results not yet, but the body actively resists the load. At overweight It's also hard to follow a diet.

After 3-6 months, the first visible changes appear. At this stage, an amateur athlete wants to quickly develop the achieved strength qualities, and the danger of exceeding the load is high. It is important to increase the load at home gradually changing the program no more than once every 3 months.

The training program for men and women at home is designed for a year. During this period, an amateur athlete thoroughly studies the characteristics of his body, strength qualities and selects an effective load for himself. He overcomes the plateau period - getting used to power load and gradually increases the number, intensity and number of repetitions of strength and aerobic exercises.

Rules for Beginners

Before training, a warm-up at home or in the air is required, after it - stretching. Warm-up example (7-10 min):

• Running on the spot - 3 minutes;
• Rotation with brushes - 15 times;
• Mahi hands - 15 times;
• Rotation knee joints- 12 times;
• Tilts to the sides - 10 times;
• Tilts back and forth - 8 times;
• Head rotation - 6-8 times;
• Mahi with straight legs - 6-8 times.

To perform strength exercises at home, you need dumbbells (preferably collapsible), a low wide bench, weights for arms and legs, a horizontal bar, gymnastic ball. If a sports equipment not at home, they use bottles of sand, a bag of stones. Horizontal bar and bars - on sports ground in the yard.

For the development of muscles, the acquisition of a good physical form and strong-willed qualities of an athlete there are no obstacles!

Strength training at home alternates with aerobic (exercise on a stationary bike, treadmill, swimming, aerobics): strength - 3 times a week, aerobic - 4 times a week (every other day). 1 time per month increase the number of approaches (1-3) and repetitions for each exercise; between sets you need a rest of 30-60 seconds.

Program for endomorphic type

• Standing, push-ups from the crossbar - 8-15 times.
• Squat, holding the ball between the legs - 8-15 times.
• Lying down, raise straight legs - 8-15 times.
• Lying, feet on the feet. Raise straight arms up, simultaneously raise the pelvis and back, maintain balance, leaning on the shoulders - 8-15 times.
• Stand on a low bench or step on the stairs. Rise and fall on toes 8-15 times.
• Standing, raise straight arms with dumbbells to the sides 6-12 times.
• Tilts with dumbbells 6-12 times.
• Seated dumbbell press - 6-12 times.

After workout 10-15 minute stretch required for the development of ligaments and relief of muscle tension.

Program for mesomorphic type

• Kneeling, push up from the floor 10-12 times.
• Squat, holding the ball between the legs - 10-12 times.
• Stand on a low bench or step on the stairs. Rise and fall on toes 10-12 times.
• Lying, feet on the feet. Raise straight arms up, simultaneously raise the pelvis and back, maintain balance, leaning on the shoulders - 10-12 times.
• Lying on the ball, raise the opposite arm and leg parallel to the floor - 6-10 times.
• Standing, raise straight arms with dumbbells to the sides 10-12 times.
• Tilts with dumbbells 8-12 times.
• Seated dumbbell press - 8-12 times.
• Twisting the body - 8-15 times.
• Lying on the floor, raise the leg bent at the knee and straighten it, slowly lowering it to the floor - 6-12 times with each leg.

After training, a 10-15-minute stretch is required to develop ligaments and relieve muscle tension.

Program for ectomorphic type

A low rep rate is applied. Instead of aerobic workout it is recommended to walk or run in the air for 15-20 minutes.

• Kneeling, push up from the floor 8-10 times.
• Squat, holding the ball between the legs - 8-10 times.
• With weight on your shoulders, go up and down with one foot on a low bench 8-10 times.
• Side lunges for bent leg with dumbbells in hand - 8-10 times.
• Tilts with dumbbells 8-10 times.
• Lying, feet on the feet. Raise straight arms up, simultaneously raise the pelvis and back, maintain balance, leaning on the shoulders - 8-10 times.
• Lying on the ball, raise the opposite arm and leg parallel to the floor - 6-8 times.
• Seated dumbbell press - 6-10 times.
• Twisting the body - 8-10 times.
• Lying on the floor, raise the leg bent at the knee and straighten it, slowly lowering it to the floor - 6-8 times with each leg.

After training at home, a 10-15-minute stretch is required to develop ligaments and relieve muscle tension.

For greater effectiveness, classes at home are best alternated with workouts in gym(1 workout at home, 2 in the gym). You can compare the load used at home with the weights when training in the gym, and adjust it. When compiling and changing the program for the development of individual strength qualities, it is recommended to consult a professional trainer.