MICROCYCLE Weekly microcycle. If a person is not attached in terms of training to a 5-day working week (many categorically do not want train on weekends), then the microcycle may look like this: 1 Mon training (1) 6×5-6 (high intensity) 2 watts training (2) 6×5-6 (high-intensity) 3 Wed relaxation 4 Thr.

Such modes not only stimulate muscle growth by activating different mechanisms of hypertrophy, but also Steroids Buy different effects on the body as a whole, on its endocrine system, joint-ligamentous apparatus (less intensity – less load). Now we proceed directly to the organization of the training process based on the above recommendations. MICROCYCLE Weekly microcycle.

What was said at the beginning of the article: we do 4 sets of squats and we finish with 2 sets of hip biceps, only taking Steroid Hormone account that it is to do not 4, but 6 sets, the numbers will be different: 6 basic sets for quadriceps and 3 for biceps of the thigh. It turns out 9 sets of legs instead of 12.

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This is the simplest scheme and it is not necessary to complicate it, although other options are possible, which we will talk about next time. Such modes not only stimulate muscle growth by activating different mechanisms of hypertrophy, Steroids And Alcohol also have different effects on the body Bradley Martyn Steroids a whole, on its endocrine system, joint-ligamentous apparatus (less intensity – less load). Now we proceed directly to the organization of the training process based on the above recommendations.

xTOTAL, in total 4-6, and not in one of the exercises.

Nevertheless, the author personally observed in practice, using the example of many men and women, that the load one muscle group every third or fourth day can significantly accelerate progress compared with the classical scheme once a week.

It turns out 9 sets of legs instead of 12. On the face, saving time, effort and other resources of the body.

By analogy, the situation is with other exercises.

This means that one workout should be of high intensity (5-6 repetitions), and the other medium (12-15 repetitions). This is the simplest scheme and it is not necessary to complicate it, Steroid Hormone other options are possible, which we will talk about next time. Such modes not only stimulate muscle growth by Steroids And Alcohol different mechanisms of hypertrophy, but also have different effects on the body as a whole, on its endocrine system, joint-ligamentous apparatus (less intensity – less load).

What was said at the beginning of the article: we do 4 sets of squats and we finish with 2 sets of hip biceps, only taking into account that it Zac Efron Steroids planned to do not 4, 6 sets, the numbers will be different: 6 basic sets for quadriceps and 3 for biceps of the thigh. It turns out 9 sets of legs instead of 12.

If a person is not attached in terms of training to a 5-day working week (many categorically do Steroids And Alcohol want to train on weekends), then the microcycle may look like this: 1 Mon training (1) 6×5-6 (high intensity) 2 watts training (2) 6×5-6 (high-intensity) 3 Wed relaxation 4 Thr. 5 PT.

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These are 4-6 working approaches per muscle group per workout. TOTAL, Steroid Hormone total 4-6, and not in one of the exercises. Ill clarify on purpose, since misunderstanding constantly arises here.

xThe load regime should alternate with each workout.

That is, when training a muscle group once a week, out of seven days, it actively grows only two or three. If, after a decrease in the rate of protein synthesis, a repeated load is Steroid Hormone, then growth will again accelerate (the growth of new protein structures) and, thus, the muscle will grow actively almost all week.

Therefore, having done 4 sets of squats, it should be borne in mind that these are 4 Best Legal Steroids specifically for quadriceps, but the load on the biceps of the thigh should be taken into account with a coefficient of 0. In this example, these are 2 approaches (0. 5×4 2).

Excessive metabolic stress during training prevents the full realization of the stimulus that was given by training the same muscle group several days Best Legal Steroids. Moreover, frequent Bradley Martyn Steroids stresses begin to wear out the joints. Perhaps there are other explanations for this, but the fact remains: the attempt to train intensively (with large weights) twice a week and surroundly causes stagnation, and sometimes regression.

Similarly, chest triceps, latissimus biceps. In medium-intensive training, it is recommended to perform mainly insulating exercises.

Training: latissimus dorsi, biceps, shoulders, lower leg (high intensity) – Narrow grip pull rod (V-handle) 3×5-6 -Dumbbell Deadlift 3×5-6 -3×6 biceps barbell lift – Rod to the chin (broach) average grip 3×5-6 – Mahi dumbbell in a slope 3×6 – Lifting on socks in a 5×6 simulator (with a delay at the point of peak reduction for 2-3 seconds) Day 5. Training: quadriceps, thigh biceps, chest, triceps (medium intensive) -Leg extensions in the simulator 4X12-15 – Leg curl in the exercise machine 4X12-15 – Hand reduction in a butterfly simulator or other similar simulators 4×12-15 -Extension of arms Best Legal Steroids the upper block to the bottom Steroids Buy Day 6. Training: latissimus dorsi, biceps, shoulders, lower leg (medium intensive) -Wide grip vertical link rod 4×12-15 – Arm curl on the lower block (in the crossover) 4×12-15 – Makhi of dumbbells in the parties 4х12-15 -Cross breeding of the upper blocks to the sides in a 4x12x15 crossover – Lifting on socks in the simulator 4×12-15 (with a delay at the point of peak reduction for 2-3 seconds) COMMENTS -High-intensity training consists mainly of basic exercises, rest between working approaches 3-4 minutes -The medium-intensive load consists of isolating exercises, rest between work approaches 1.

The main muscle groups: quadriceps, hip biceps, latissimus, lower leg, chest, deltas, biceps, triceps. Only 8 muscle groups, that is, 4 muscle groups must Best Legal Steroids worked out for the workout. At the same time, a reasonable question arises as to whether it would be too hard to complete 6 high-intensity approaches for 4 muscle groups in one training session, for a total of 24 workouts.

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This is the simplest scheme and it is not necessary to complicate it, although other options are possible, which we will talk about next time. Such modes not only Steroid Hormone muscle growth by activating different mechanisms of hypertrophy, but also have different effects on the body as Steroid Hormone whole, on its endocrine system, joint-ligamentous apparatus (less intensity – less load). Now we proceed directly to the organization of the training process based on the above recommendations.

For example, add another day of rest between workouts, or add reduce the number of approaches, change exercises. In any case, Steroids And Alcohol example of a training program should be adapted to a specific “user”.

However, not everyone is able to get good results in practice. If you do not take into account those athletes who Best Legal Steroids already exhausted their muscle growth potential (and it is clearly not infinite), then one of the main reasons for the lack of progress during more frequent workouts is overloading.

It is doable. Now we give a particular example of a training week (microcycle) indicating specific exercises. This example will be just a template, everyone can change the set Bradley Martyn Steroids exercises that are similar in meaning, taking into account the peculiarities of their anatomy, the presence of injuries and the like.

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These are 4-6 working approaches per muscle group per workout. Zac Efron Steroids, in total 4-6, and not in one of the exercises.

Training (1) 4×12-15 (medium intensive) 6 Sat training (2) 4×12-15 (medium intensive) 7 Sun relaxation At the same time, in one workout, half of the main muscle groups must be subjected Everything for Bodybuilders Here to stress (in the diagram, the Steroids Buy 1 and 2 mean the first and second half, respectively), then for two workouts exercises will be performed on the whole body. The main muscle groups: quadriceps, hip biceps, latissimus, lower leg, chest, deltas, biceps, triceps.

For example, for a range of 56 repetitions, 6 approaches can be performed; for a range of 1215, 4 approaches can be Best Legal Steroids. When working in basic multi-joint exercises, in which several muscle groups involved, one-to-one approaches should be taken into account only for the dominant group. That is, performing, for example, squats, you are putting stress on both the front and back of the thigh.

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However, few have both of these muscle groups receive the same stimulus. In most cases, the Steroids And Alcohol receive the greatest stimulus, and the hip biceps are more likely to undergo a tonic, supportive load.

For example, for a range of 56 repetitions, 6 approaches can be performed; for a range of 1215, 4 approaches can be performed. When working in basic multi-joint exercises, in which several muscle groups are involved, one-to-one approaches should be taken into account Zac Efron Steroids for the dominant group. That is, performing, for example, squats, you are putting stress on both the front and back of the thigh.

The concept of big is very subjective, but with full work to Steroids Buy, you can identify specific numbers that some methodologists adhere to. These are 4-6 working approaches per muscle group per workout.

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5 PT. training (1) 4×12-15 (medium intensive) 6 Sat training (2) 4×12-15 (medium intensive) 7 Sun relaxation At the same time, in one workout, half of the Bradley Martyn Steroids muscle groups must be subjected to stress (in the diagram, the numbers Steroids And Alcohol and 2 mean the first and second half, respectively), then for two workouts exercises will be performed on the whole body.

Day 1. Training: quadriceps, thigh biceps, chest, triceps (high intensity) -3×5-6 barbell squats -3×6 leg press (amplitude at least until the legs are bent at an angle of 90 degrees, not boosted) -Deadlift on straight legs 3×6 – 3×6 dumbbell bench press -Horizontal bench press 3×5-6 -3×6 narrow grip bench press Depending on the priorities, you can first make the chest and triceps, and then legs Day 2. Training: latissimus Zac Efron Steroids, biceps, shoulders, lower leg (high intensity) – Narrow grip pull rod Steroid Hormone 3×5-6 -Dumbbell Deadlift 3×5-6 -3×6 biceps barbell lift – Rod to the chin (broach) average grip 3×5-6 – Mahi dumbbell in a slope 3×6 – Lifting on socks in a 5×6 simulator (with a delay at the point of peak reduction for 2-3 seconds) Day 5.

Therefore, it is worth trying, but the main thing is to observe only two conditions: 1. The load on one muscle group per workout should not be voluminous.

Day 1.