I decided to take care of my appearance, I have been already gone to the gym for 2 months, almost don’t drink alcohol, and have no desire to eat everything. Well-being improved so much that I realized how ill I was, just used to it. My back stopped hurting, periodic tinnitus disappeared, etc.
About the methods I worked haphazardly to yesterday, just come into the gym and dragged the piece of iron per hour and a half. My friend advised me heavy duty trainingto improve overall stamina, increase muscle mass and strength (especially upper body), a significant reduction in subcutaneous fat, lower blood pressure, increased hormone levels in the blood, getting rid of the injury. And most importantly, excellent health and decrease fatigue in daily life.
9 trainings (3 weeks)
Bench Press 4 x 10 (initial weight of 40% of the maximum weight(MW)-1)
Bench Press narrow grip 4 * 15 (the initial weight of 30% of the MW-1)
Superset
Squats 4 x 10 (initial weight of 40% of the MW-1)
Bench press barbell standing / sitting 4 * 15 (the initial weight of 30% of the MW-1)
Superset
Pull-ups with a weight / a 4 * 10 (the initial weight of 40% of the MW-1)
Raising the bar for biceps 4 * 15 (the initial weight of 30% of the MW-1)
9 trainings (3 weeks)
Bench press 3 * 8
Bench Press narrow grip 3 * 12
Superset
Squats 3 * 8
Bench press barbell standing / sitting 3 * 12
Superset
Pull-ups with a weight / a 3 * 8
Raising the bar for biceps 3 * 12
9 trainings (3 weeks)
Bench press 2 * 6
Bench Press narrow grip 2 * 9
Superset
Squats 2 * 6
Bench press barbell standing / sitting 2 * 9
Superset
Pull-ups with a weight / a 2 * 6
Raising the bar for biceps 2 * 9
9 trainings (3 weeks)
Bench press 2 * 4
Bench Press narrow grip 2 * 6
Superset
Squats 2 * 4
Bench press barbell standing / sitting 2 * 6
Superset
Pull-ups with a weight / a 2 * 4
Raising the bar for biceps 2 * 6
Exercises, recorded as superset should be performed one after the other, almost without rest, superset is one approach.
Rest between sets and exercises for 30 seconds.
Add weight in the exercise to the possible minimum (2.5 kg) and only if you make all the approaches with the rest in 30 seconds.
In the transition to the next microcycle add 2.5 kg for each exercise.
Training is very heavy, but fast, up to 30 minutes. Progress is almost after every workout. I advise you to measure the training time with a stopwatch and try to finish it every time a little faster. Indicator for example is 1 approach = 1 minute of training, i.e. 24 Approaches = 24 minutes of training.
I read this thread and saw a lot of rave reviews, the result is impressive.
I wrote the sequence of exercises on the paper, went to the gym, during the lesson it seemed easy, but I was so tired so that hardly reached home, I almost forgot my son at school, and fell asleep on arrival:)
And yet, my neighbor Catherine, seeing my nightly ABS workout, which, incidentally, had no effect, issued a video here.
Now my abs constantly sores, my belly actually gets smaller and the effect is much more than just a swing of the press, as I used to.
It remains to quit smoking, I’ll be finally really good:)
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