Best Training Program To Increase Strength!

The aim of this training is to provide to increase strength. It is designed for all experienced practitioners who have built considerable muscle mass.

The reason why this training program is recommended only for experienced practitioners is the use of maximum weights for some complex exercises. As we mentioned this training program will provide a significant increase in strength and endurance.

As far as for the proper diet it is necessary that you increase daily intake of calories. That should be provided by increasing the daily protein intake and intake of complex carbohydrates. The rest between each series should be 1-2 minutes between each exercise until you give yourself enough time to rest. It is recommended that this training program should be followed at least 4-5 weeks.

First training – Chest and Back

Barbell Bench Press

5 sets of this exercise. In the first series which is designed for warming up use a weight that is 50% of the maximum weight and do 8-10 reps. In the 2-4 series use a weight that will amount to 80% -90% of the maximum weight. Do 4-6 repetitions in the series. While in the last series use the maximum weight that can be lifted for this exercise and the goal is to do 1-2 reps.

Dumbbell Bench Press 

You need to do 4 sets of this exercise with 8, 6, 6, 4 reps in the series. The initial weight that will be used for the first series should be 70% of the maximum weight. While the last 3 series you should use a weight that will be 20% -30% higher than the first series.

Weighted Chest Dip 

For this exercises you should do 4 sets with 5-6 reps in the series. The weight should be 15% -25% of the weight of each individual practitioner.

Seated Machine Row 

Make 5 sets of this exercise with 10, 8, 8, 6, 6 reps in the series. The weight used for this exercise will be in the same principle as in the second chest exercise. 

The one day rest should to be used for abdominal workouts.

Second training – Legs

Squat

For this exercises you should do 5 sets of this exercise. For the first series use a weight that is 60% -70% of the maximum weight and make minimum 6 reps. Then 2-4 series use a weight that is 70% -90% of the maximal weight and do 3-5 reps. Then in the final series use the maximum weight for this exercise’s goal and do 1-2 reps.

Lying Leg Curl

Do 4 sets of this exercise with 6-8 or 4-6 repetitions in the series. For this exercise you need to use a weight that is 70% -90% of the maximum weight.

Incline Bench Press

For performing this exercise you should do 4 sets with 6 repetitions in the series. Although primarily this exercise is intended for building chest muscles, the muscles of the shoulder and triceps represent secondary muscle group which is activated with this exercise. In carrying out all sets of this exercise use a weight that is 70% -90% of the maximum weight.

Dumbbell Front Raise

You should do 4 sets of this exercise with 8 repetitions in the series. For all series use a weight that is 70% -80% of the maximum weight.

Close Grip Bench Press

Do 4 sets of this exercise with 10, 8, 6, 4 reps in the series. The weight that can be used to perform this exercise should be the same as the first exercise for shoulders.

Lying Triceps Extension

You should do 4 sets of this exercise with 6-8 reps in the series. The weight used for this exercise should be the same as the third exercise shoulder.

Fourth training day without break from previous training – Legs

Dead lift – Dead lifting

You should do 5 sets of this exercise with 6-8 reps in the series. For the first series of this exercise use a weight that is 50% -60% of the maximum weight. While the remaining 4 series use a weight that will be 70% -80% of the maximum weight that can be lifted. Do not use a maximal weight because this exercise is a complex movement that most active practitioners do not perform properly when using heavy weights.

Lying Leg Curl

You should do 4 sets of this exercise with 8 repetitions in the series. For this exercise you need to use a weight that is 70% -90% of the maximum weight.

Smith Machine Lunge

For performing this exercise you should do 4 sets of this exercise with 6 repetitions on each leg separately. The weight you should use for this exercise should be on the same principle as the second exercise for the legs.

Standing Barbell Calf Raise

You should do 4 sets of this exercise with 10-15 reps in the series. You can use more weight only in the last series.

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