This article, we open a section of the famous Russian lifter - heavyweight Yuri Fomin. Champion of Russia, Vice world champion in IPF will share with readers our experiences in power lifting.
LESSO to start with the most common mistakes of those who have decided to start powerlifting. The mode of operation of the “Elevator” to all aspiring athletes, primarily associated with a small number of reps. Not worth coming into the gym immediately to try to do powerlifting. First you need a little “buff”.
Software powerlifting for beginners should be diverse enough, i.e. to work in each exercise, including the base, with a large number of repetitions. The range should vary from 6 to 15 reps depending on the exercise. As for basic exercises, the layout is as follows - in the squat training cycle to start with 10 reps in the bench press with 15 deadlift 8 reps.
In powerlifting there must be no weak places. Although each athlete manifest their strengths and weaknesses. In this case, applies specialization. It is also necessary to pay attention to the technique of exercises. From there you will learn the technique of exercises will depend on the growth results and minimizing injuries. Do not try to chase the weights!
1 more important factor in the success of novice athletes powerlifting - need to get used to the operation. At first glance it may seem much easier than it actually is: increased pause between sets, a small amount of exercise. In powerlifting, great importance is the psychological mood before you approach. You very often have to face psychological pressure. Operation in this mode gives the fatigue is not from the amount of work done, namely raising weights, but it’s all in the near future. The first step is to learn all the basics of powerlifting.
Now let’s turn to nutrition. Immediately Warned many novice lifters with desire at the beginning of the glorious path to keep within the weight category. This rapidly brings the body into a state of overtraining and injury. Food should be complete without any restrictions. See main article - diet for building muscle mass. The products must be correct. You should not overeat fat and sweet. The approximate diet should look like the following: meat, fish, poultry, rice, buckwheat, pasta, oatmeal, fruits, vegetables, dairy products. You should eat at least three times a day! Give your body to gain mass for optimal growth results. You should pay attention to the use of sports nutrition (creatine, amino acids, proteins, gainers, etc.). In addition to the main meals 2-3 times a day, consume dietary supplements. You can’t leave your body 1 by 1 with a load, he definitely needs help.
Before training you should not overeat. It is best to make a small carbohydrate load in the form of rice. Also, do not train on an empty stomach. In this case, You simply don’t raise, or just bring yourself to the hungry fainting. After training you can unleash the full! But not sooner than one hour after exercise. Immediately after working with weights may even need to drink weight gainer with amino acids.
Another important contributing factor of success is the rest. Need to sleep at least 8 hours a day. If You do not comply with at least 1 of the basic principles, then the training will simply collapse.
Powerlifting workout for beginners
TRAINING 1
Bench press wide grip 3 sets of 15 reps
The bench sitting with chest 3 sets of 15 reps
Lifting barbell biceps standing(neck straight) 3 sets of 15 reps
WORKOUT 2
Squats with bar on shoulders 3 sets of 10 reps
Squats with a barbell on the chest 3 sets of 10 reps
Leg curl machine 3 sets of 15 reps
EXERCISE 3
Bench press narrow grip 3 sets of 15 reps
Dumbbell bench press lying on a horizontal bench 3 sets of 15 reps
The biceps by a reverse grab (neck straight) 3 sets of 15 reps
EXERCISE 4
Stanovaya deadlift 3 sets of 8 reps
Thrust rod in the slope to the belt 3 sets of 15 reps
Vertical thrust block to the chest 3 sets of 15 reps
TRAINING PROGRAM FOR A NOVICE LIFTER
Need to train 4 times a week, that is, the software will go beyond the weekly cycle. Example: Monday, Wednesday, Friday, Monday. Then the cycle repeats, but on the environment, etc.
The Source Of Hardness Number 3
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