Straight workout program

Straight workout program

The weight training program for straight bodybuilders  depends on many indicators: on the level of fitness, metabolic rate, age, proper nutrition, daily routine and sleep. But basically the training program has the following features

Gymnasium - The Body Sphere - ABC Radio National (Australian Broadcasting Corporation)

Features of the training

1. You can’t train hard more than three times a week.

2. You can’t give your best in training. those. after training, you should not have a feeling of severe muscle wasting.

3. After training, you should definitely have one day of rest (even light training is highly undesirable).

4. The training time should not be more than an hour.

5. Every 2 months of training you need to rest for 7-14 days (choose the quantity according to your well-being). As a guide – after rest, you should go to the gym with a strong desire to pull iron. This is an indicator that the nervous system has fully recovered and the body is ready for intense stress.

6. Trainings should go in microcycles for 10-15 days. In one microcycle, you work out all muscle groups. For example, in the first microcycle you train in a strength mode (6-8 reps), the second microcycle in a half-strength mode (8-12 repetitions), and in the third microcycle in the same half-strength mode (the number of urges unchanged – 8-12), but with the difference is that you now take shorter rests between sets and use even lighter weights. those. the point is to surprise the body every time with a new one in terms of training. Monotonous workouts do not work well in bodybuilding.

Doing more than 12 reps does not make much sense in natural bodybuilding, it is much better to reduce the rest time between sets and not go out of the 12 repetition range than to deplete the body by doing 15 or more reps per set.

natural bodybuilding training

Natural bodybuilding workout program

Day 1

  • Bench press. 3×6-12
  • Dumbbell press on an incline bench (30 degrees) 3×6-12
  • Dips on the uneven bars (with weights). 3×6-12
  • French bench press. 3×6-12
  • Lifting the bar for biceps while standing 3×6-12
  • Press 2-3 sets (you can at the beginning or at the end of the workout)
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Day 2

  • Pull-ups (with weights) 4×6-10
  • Bent-over barbell rod 3×6-12
  • Row of a dumbbell in an incline to the belt 3×6-12
  • Bench press standing (army press) 3×6-12
  • Pull of the bar to the chin 3×6-12
  • Press 2-3 sets (you can at the beginning or at the end of the workout)

Day 3

  • Barbell Squats 4×6-12
  • Leg press 4×6-12
  • Leg extension in the simulator 3×10-15
  • Leg curls in the simulator 3×10-15
  • Standing calf raises 3×10-20

Only working approaches are indicated in the program, warm-ups are also required. A good pre-workout warm-up can help prevent injury.