Training plan for men to increase strength and muscle size

Training frequency

To develop strength qualities, you will have to work with heavier weights in each workout, as a result, you will need more time for rest and recovery. It is believed that the more an athlete weighs, the less often he should exercise. When working with strength, the central nervous system (CNS) is significantly loaded, and if a few days are enough for the muscles to recover, then in order to avoid a state of overtraining, you will have to increase the rest time. Some athletes do not tie training to a weekly cycle, but train once every two or three days. You need to choose the frequency of training so that you come to each new lesson with a slight feeling of “strength”, but not fatigue or pain.

There are 3 main types of exercises to develop strength:

With external resistance: working with a partner, free weights, overcoming external circumstances - running uphill or along the sand. Such exercises are used to develop strength endurance, develop absolute strength, and also improve speed performance.
Bodyweight exercises. These are mainly exercises for athletes and gymnasts that help develop speed and strength, agility, and endurance.
Isometric or static exercises. Such exercises can use both the trainee’s own weight and static hold of weights.

Selecting Exercises for Strength Progression

To lift a heavy object from the floor, your arm strength will not be enough; you will need to use your back and legs. From the example it is clear that it is impossible to become strong using only “single-joint” exercises, such as barbell curls. For strength progress, you should focus on movements that use many muscle groups. The most important exercises for developing strength are the deadlift, back squats and bench press; they are “multi-joint”. People called them "base". They should be the basis of your program. To eliminate weak points and fill the muscles with blood, auxiliary exercises are used. Depending on the muscle group, you can use: bending over with a barbell, hyperextension, leg press - for the legs; push-ups from the floor and on parallel bars, bench press for the upper shoulder girdle, rows in a block machine, pull-ups for the back.

How women and men understand male strength

Sex is an intimate relationship between two people. Consider the opinions of both sexual partners. Oddly enough they are different. We present the results of a relevant sociological survey of men and women on the topic, what is male strength? How different halves understand it. First, the opinion of men, and then important clarifications of women.

High testosterone levels. The level is determined by heredity, within the physiological norm. Testosterone levels below or above normal are a pathology. The normal level of the hormone is enough to excite and please a woman. Wide bones, powerful muscles, short stature, a rough voice, hairiness have nothing to do with male power in bed. Secondary sexual characteristics may please and even excite the female, but nothing more.
Large penis. A big “friend” is of course good, but its magnitude does not greatly affect the strength of a female orgasm. For the most part, the size of a man’s penis is a pleasant addition on the first or second intimate date.
Ability to perform simple movements for a long time. O-O-O-O-O la-la, to say the least. Yes, five to ten powerful thrusts “turn on” the vagina better than one hundred to two hundred tedious frictions for an hour.
Powerful erection. Both groups agree on this. All women's and men's fantasies are tied to an erection. An erection is testosterone, the size of the penis, and the ability to blow away the “roof” with prolonged screams and moans of bliss.

Thus, according to both groups surveyed, a man’s erection is a force that helps a man control a woman’s behavior during the day and attracts her at night.

How to determine working weight

You can select the desired working weight only by trial. Dedicate several training sessions to determining your ultimate maximum (RM). To do this, after warming up, do a set with a weight that you can lift (shake) about 10 times, then rest and try to lift a little more weight for the maximum number of repetitions. So gradually increase the weight of the barbell until you can only lift it once. This will be your PM. You can also use the formula: (weight of the bar * 0.0333 * number of repetitions) + weight of the bar = 1 RM, where 0.0333 is the correction factor. For example, you bench pressed 100 kg 8 times, then, according to the formula, your approximate RM will be: (100* 0.0333* 8)+ 100= 126 kg.

Number of approaches and repetitions

The most optimal number of repetitions will be around 6. (With the exception of pumping up the legs and abdominals, there may be a little more approaches).

If you do a lot of repetitions, for example around 10, then this activity will already be aimed at increasing muscle mass, which is also called “pumping”. If the number of repetitions is around 20-30, then the focus is more on increasing endurance and fat burning. The cardiovascular system will be trained.

That is why the scales of your shells need to be calculated so that the 4th, 5th or 6th time is truly the last, tense one, and so that you simply have no strength left anymore. That is, push until complete failure.

That is why such training must be approached with careful caution, as they are very dangerous. If you really want to give your 100%, it is better to find yourself a partner who will belay you, or do not forget to use belay devices on the simulators (if any).

Be sure to thoroughly warm up all your muscles for 10 minutes before training. This is always important, but for strength training it is critical.
Training should be done about 3 times a week. If you are training on a particularly complex program, then even 2 workouts a week may be enough. Otherwise, the muscles will not have time to recover and you will enter a “plateau” state.
If in training to gain mass you need the right focus, on only one muscle, for example when pumping up the pectorals, try to work only on them. Then in strength training you can use more muscles, that is, shoulders and triceps and pectorals. Here your most important task is to lift the weight as heavy as you can, and here you can include all the muscle groups that will help.

Exercises to increase muscle strength are done with a large number of approaches, there should be 7-10 of them. It is recommended to perform according to the following algorithm:

The first 2-3 times should be warm-up, the weight for them should be set so that you can squeeze it more than 10 times. This is done in order to warm up your muscles even more and prepare well for the next approaches.
Then do about 3-4 approaches with maximum weights. Which you can squeeze from 1 to 6 times.
In the last 2 approaches, you need to make such a weight that you can again lift the barbell about 10 times. This is necessary so that in the last approach it is better to pump blood through your muscles. This will give you faster results.

In strength training, it is very important to give the body a good rest between heavy approaches. Therefore, breaks here should be longer, about 4-8 minutes. For example, in a workout to gain muscle mass, the break is 2-3 minutes, and for endurance, about a minute.

Here it is better to listen to your body yourself. In the interval of 4-8 minutes, choose a time suitable for yourself, when you already feel that you have recovered and are ready. This feeling comes with experience.

Load Cycling

You cannot linearly increase the weight on the bar at every workout; this will eventually lead to a state of overtraining. For strength progress, loads should be cycled. There are a huge number of options for periodizing training. But their essence comes down to alternating heavy workouts with medium and light ones. You can, for example, in the first week combine a light squat with a heavy bench press, and in the second week the squats will be heavy and the bench press will be light. Periodization in a microcycle in the case of a standing barbell press may look like this: Monday – 60 kg for 8 repetitions, Wednesday – 80*6, Friday – 40*12. In this case, the training intensity (weight of the barbell*number of repetitions/number of approaches) is maintained.

What is male power, how to understand it?

Male strength is determined by the level of specific androgens - male sex hormones in the blood. The most well-known androgen is testosterone. Its presence in a man’s body is determined genetically, and its level within normal limits depends on hereditary factors. Testosterone levels determine a person’s masculine behavior and the severity of secondary sexual characteristics. A capacious and original definition of what male power is in folklore. It sounds borderline decency, but it has a deep meaning.

Male power is what makes a woman scream at night and laugh during the day.

We agree that it is worse if a woman “laughs” at her partner’s sluggish potency at night, and screams, irritated by everyday trifles during the day. A woman, without a powerful portion of sperm inside and a splash of accumulated estrogen out, is a capricious and unfaithful creature.

Medicine to increase potency in men

In some cases, to increase male power, it is necessary to use medications as monotherapy and in combination with dietary supplements.

Substances that inhibit the action of the enzyme phosphodiesterase (PDE). In a simplified form, inhibition (braking) of PDE 5 leads to a violent erection, with increased blood pressure. That is, under their action, selective venous blood filling of the cavernous body of the penis occurs. Scientists have synthesized three types of PDE 5 inhibitors (sildenafil, tadalafil, vardenafil). Sildenafil was the first to be created. The famous drug “Viagra” (USA) was created on its basis. Drugs with a similar mechanism of action. The substance Tadalafil is the main component of the drug under the brand name Cialis (USA). The second active ingredient, vardenafil, is produced under the brand name “Levirta” (Germany). Currently, you can find a huge number of generics in pharmacies. Examples: erectile, impaza, vuka-vuka, eroton, potential, ergos and others. The common thing is that they all contain three substances (sildenafil, tadalafil, vardenafil). These substances should be used with caution in cases of hypertension.
Substances that enhance the action of an enzyme called ATP synthase. The main drug is produced under the brand name Impaza. This group of dietary supplements is available for hypertensive patients, since blood flow to the penis occurs through a different mechanism, without increasing blood pressure. Analogues. Capsules "Verona", Nutritional supplement for improving the quality of sexual life "Andropauer". Supplement SpermaPlant Evalar.
Selective alpha-2 adrenergic blockers. The main drug is Yohimbe. Preparations based on it improve spermatogenesis and enhance potency due to the selective flow of venous blood to the pelvic organs. In some cases, instead of improving psychological mood, it can provoke depression. “Yohimbe” is recommended for the correction of male strength caused by psychological problems.
Non-selective alpha-2 adrenergic blockers. The main drug is Phentolamine. It does not selectively relieve spasms of the body's blood vessels, thereby increasing blood flow to the capillaries and arterioles of the body. The appointment is discussed with the attending physician.
Androgens (rep. “Mesterolone”, “Proviron”). Only as prescribed by the attending physician. Analogues of male sex hormones. It is used exclusively for loss of male strength due to a decrease in testosterone levels in the blood. In other cases, it can, on the contrary, provoke impotence.
Serotonin reuptake inhibitors. Serotonin is an amino acid byproduct, informally known as the feel-good hormone. The main drug of this group is Dapoxetine, and Trazodone is known. The drugs improve male potency, mainly due to psychological problems.

Folk remedies for maintaining male strength

At home, in order to improve potency, preparations based on plant materials are used. Traditional medicine is based on the centuries-old wisdom of herbalists. Plants used to increase male strength up to 30-40 years of age.

Ginger root (rhizome) is the most famous folk remedy for increasing a man's desire for a woman's body. In Ayurvedic cooking it is used in raw, dried, pickled form. Decoctions and tinctures are prepared as a means to increase erection.
Horseradish is Russian Viagra. It is recommended in the form of vigorous homemade kvass infused with horseradish root. Drinking a glass at night helps almost all healthy men experiencing increased stress in their sexual life.
St. John's wort. Fermented tea infused with St. John's wort is recommended for stress and to maintain male strength.
Blooming Sally. An infusion of boiling water helps well with reduced potency, prostate adenoma, and prostatitis.
Eleutherococcus. Eleutherococcus tincture or tablets is a pharmacopoeial preparation. Sold in pharmacies.
Ginseng. A preparation based on ginseng, an excellent adaptogen, has a pronounced stimulating effect on male power.
Castoreum. The only product of animal origin on the list. This is the name of the beaver stream, the secretion of the musk gland of the male beaver. Use to increase male power in the form of an alcohol tincture.

Products that quickly increase potency in men

A young body, elastic, tight, round, still excites the aging womanizer. Meanwhile, alarming signs of weakening male power are emerging. Sometimes there are misfires, the erection falls during intimacy, the penis does not rise sufficiently before the act, the finish is either delayed or not completed. In addition, after 40 years, male ailments become more common: prostatitis, adenoma, hormonal disorders. During this period, a man can do without stimulants for some time. Limit consumption of stimulating foods.

List of foods that stimulate desire and enhance male power.

Seafood (oysters, mussels, shrimp, squid);
Sea fish (stingray meat, shark fins);
Meat (rabbit, beef, lamb);
Greens (celery, parsley, spinach, dill);
Fruits, vegetables (avocado, pomegranate, figs, cabbage, beets);
Nuts (pine, walnuts, hazelnuts).

At the age of midlife crisis, you need to remember about restrictions on the use of some products from the list for chronic diseases.