We train on the course correctly

The content of the article on how to properly train on the course.

On the course you need to train in a larger volume of load, you should increase the number of approaches in each exercise, and maybe the number of exercises themselves. Your task: a gradual increase in Kpsh for training.

Kpsh (the number of barbell lifts) is a weightlifting term. He showing the total tonnage of the lifted weight per workout. I really like him, because using it is convenient to explain how the volume of work changes before the course and on the course.

Suppose you did three exercises before a course on your back (pull-ups, rod pull, dumbbell pull). In each exercise, you had 4 working sets of 8 reps. We multiply the number of exercises (3) by the number of approaches (4) and by the number of repetitions (8) in order to find out the Kpsh (volume) of the training. 3X4X8 = 96.

When you take a course of steroids, your recovery capabilities are seriously increased and you can and therefore must exercise more in order to get more results from the course. The first thing you should do is gradually increase the Cps.

Add one approach to each exercise in the first two weeks of the course. Those. I did 4 before the course, and after the start of the course, do 5 approaches. In our example, this would turn into 120 Kpsh (3X5X8). Ie it was 96, but already 120 on the course !!! The load volume, as you see, has increased significantly.

In the middle of the course, depending on how you feel, try adding one more additional exercise to each group. In our example, I am doing 3 exercises on my back before the course. And a month after its beginning, I would add the 4th (for example, the thrust of the upper block) and then KPSh = 160 !!! (4X5X8). Before the course, there were 96 at the beginning of the course was 120 and now (at the peak) as many as 160!

If we throw here one more additional repetition in each approach, then Kpsh becomes equal to 180! And this is almost twice as much as before the course. If you manage to accommodate this amount of load at, the same training time as before the start of the course.

This will mean that your intensity has doubled. And if you also have weights increased during the course (and they always increase very seriously), then the intensity can increase three times.

Now do you understand what steroids give? They make it possible to train many times more intensively and accelerate muscle growth and strength performance as many times.

The essence of bodybuilding as physical activity (and not its consequences - muscles) is power performance, i.e. the ability to perform a large amount of work (do a lot of Kpsh with heavy weights and rest between sets).

It is this load that grows large muscles. Therefore, it is this load that needs to be increased if you want to see the growth of your muscles.

But this must be done very carefully and very correctly. If you do not carefully (quickly) increase the load, then it can become too large for your recovery capabilities, even on steroids.

Then your growth will stop and you will fall into overtraining. That, by the way, is why those who learn to grow without steroids always show good results with them. Their recovery capabilities are better trained and they better feel the "edge" for which you should not climb.

That is why, those high-volume training schemes that are printed in magazines are suitable only for Top professionals who have trained their strength performance for decades. If an amateur begins to repeat such a scheme, then he will not succeed. Even if he's on steroids.

Gradually increase the fps. To get started, simply add one working approach to each exercise. And that’s it.

If you will not increase the load correctly (i.e., without taking into account the length of time of the training itself), then your progress will be weak, because the intensity will not increase.

The fact is that the load (intensity) depends not only on CPF, but also on the time of training. If you increased the strength of exactly two times, but at the same time the duration of your training also doubled, then this means that the intensity has not changed.

It is very important to consider time (duration of training). Always try to slightly reduce the time between sets (ideal = 30-60 seconds), and not increase it. You are not a powerlifter. You train not force power (force), but power efficiency (big muscles)!

Therefore, no talk and gatherings on the simulators. Only silent work.

Key recommendations for training on the course:

• More cps (increase the amount of work)
• Less rest (slightly reduce rest between sets)

Then you will achieve good results and the course will benefit you, the money will be well spent !!!