Straight workouts

Straight workout: basic principles

You can’t listen to the advice of “chemists”

It is necessary to clearly distinguish between the ways of building muscles between straight people and bodybuilders taking chemistry. Much of their muscle mass is the result of oral and injectable steroids. It makes no sense to listen to a trainer or more experienced gym mates who use anabolic steroids.

If you go backwards, swinging for several hours a day and doing an incredibly huge number of sets in each exercise, but not taking chemistry, nothing good will come of it. The wrong role model can be not only trainers and regulars of the gym, but also professional bodybuilders, who tell and show their unique techniques in books, videos.

Pros have not only gone through a difficult path of training, but also adhere to a special diet, and steroids are taken under the strict supervision of specialists. And if, for example, you start to engage in a revolutionary program from Greg Plitt, it is impossible to hold out for more than a week without pharmaceutical support. Particularly stubborn, of course, can force themselves to practice by force, believing that in this way, they will also become professionals.

There are athletes who are convinced that you need to work out in the gym five to six times a week, and also do morning cardio. Some people do three exercises with 15-20 repetitions on any one muscle group. You can overcome this with chemistry, but this approach is definitely not for a straight person.

The optimal time for training is an hour of active workout with iron, but no more.

Avoid overtraining

overtraining bodybuilding

Heavy developmental training, according to the results of the conducted research, should be performed no more than twice a week. No four or six times, only two. The rest of the time can be devoted to the muscles left without attention, doing light isolation exercises. Cardio training does not have a strong effect on the endocrine system, it can be performed without strict restrictions.

If three or more times a week is devoted to heavy training, the onset of the training plateau, when the athlete loses motivation and desire to continue exercising due to overtraining, will surely occur. This can be avoided by a competently drawn up lesson plan, sufficient time to restore the endocrine and nervous systems, muscle tissues. This will allow you to continue to feel a great desire and desire for further training.

Don’t neglect rest between workouts

Muscle fibers are restored by 95% only 10-15 days after exercise. It is wrong to train the same muscle group twice or thrice a week. This negatively affects the muscle structure that has not yet had time to get stronger and build. Workouts performed once every 14 days are much more productive and effective. A more frequent load provokes the onset of the catabolism process, when the muscles do not increase in volume, but begins to collapse under the constant pressure of heavy weight, since they simply do not have time to “rest” in order to form and provide growth.

This does not mean that you need to go to the gym only once every two weeks. It is enough to alternate a week of hard training with heavy weights and a week of light pumping. Do not take pumping lightly. Competently selected exercises, performed during the week of “rest” from heavy iron, make it possible to work out the so-called slow muscle fibers, which are difficult to pump during heavy training. This alternation approach guarantees the proportionality of muscle development, minimizes the possibility of catabolism – the breakdown of muscle cells.

Don’t forget to rest between sets

Straight workout: basic principles

The pause between sets depends on the type of workout. Many sources recommend 1 to 2 minutes of rest for those who are gaining mass, and 2-8 minutes for athletes working to increase strength. The recovery of muscles oxidized during heavy training takes at least 5 or 10 minutes.

During this period of time, lactic acid has time to be almost completely processed, and Creotene phosphate is the main source of energy required for the work of muscle tissues to recover. By providing good rest to the muscles, the athlete can return to the powerful heavy set.