can exercise more at the gym and not seeing the desired results.Why is not progress?Because you are doing something wrong.It is important to understand that without progress in the balance there is no progress in the musculature.If you are a long time working with the same weights, the muscles just get used to the load and do not respond to it.Thus, without increasing power performance we will not see big muscles.What should include a training program on the force?
work with its own weight
Today, many are engaged exclusively in the gym, not even doing the basic exercises with free weights.Meanwhile, work with its own weight (pushups and pull-ups) can be a great impetus to the growth of the power indicators.Therefore, a program of training to increase strength without fail includes push-ups and pull-ups.The first are of various kinds, and they are effective.Push-ups from the floor to the various productions of hands on the bars to increase strength triceps, with feet on the support for different study upper chest.The training program is impossible without the power of pull-ups on the bar.Not only does this exercise in a short time will develop the latissimus, it will also increase the overall power rates because involves several groups at once.If you can be tightened more than 10 times in the approach, burdening hang on the belt, increasing it from every workout.
Less - does not mean worse
It is about repetition.The training program on the strength of different less intensive and more efficiently.Each exercise is performed in 3-4 sets of up to 8 repetitions.Each time, increasing the weight of weights.In a subsequent exercise increases the maximum the previous figure of 2.5 kg.It makes sense to perform exercises with weights to do 1-2 reps per set.
Golden trio
There are three basic bodybuilding exercises: squats, deadlifts, bench press.This three-day event, which is different powerlifting.Training programs on the strength (especially beginners) necessarily include these exercises.They allow you to develop a general musculature, Cycling multiple muscle groups and joints at once.It is better to divide the implementation of these training exercises on different days.
Rest and nutrition
Without proper nutrition and proper rest on the strength training program would be incomplete.When there is a growing power indicators should not be limited intake of carbohydrates in the body.It is the energy that is required both during the exercise and for recovery after a serious muscle strain.The best diet to include complex carbohydrates such as cereals, rice.In principle, during the growth of forces and should not be afraid of simple sugars and fat (preferably vegetable).On the need to remind the protein is probably not worth it.Well, the last - this is, of course, rest.In order to power rates was significant progress, you need to rest and recover.Do not engage in more than two days in a row - the muscles need a rest.Nor should one load group more than once a week.
