Progression of loads: varieties and basic recommendations

Why is load progression needed?

The answer is obvious - in order for there to be progress.

Progress in bodybuilding is muscle growth. If nothing changes for people from training to training, the load does not change (there is no progression at all), then why should the muscles change?!

Why would they be scared to change?!

If your load is constantly the same from one workout to the next = your MUSCLES DO NOT GROW. Therefore, your training is pointless.

CONCLUSION: If your load changes (if you have load progressions) =

your muscles grow. Because constant progression forces muscles to adapt, including increasing the amount of contractile structural proteins of muscle tissue, which increases muscle size.

In other words, MUSCLE GROWTH is ADAPTATION to an increasing LOAD, which occurs in the process of SUPERCOMPENSATION (but this is not the topic), the main thing is to understand that without progression, muscle growth is in principle impossible... (ps there will be no adaptation)...

This is precisely why progression of loads is needed in bodybuilding (and in all speed-strength sports, only the goals in each sport are different, but the essence is the same), i.e. so that there is progress.

Conclusion

To progress in strength training, you constantly need to increase the load.
Many beginners forget about the progression of loads and, as a result, stay in one place for years.

Progression of loads is impossible without a training diary. You should record every training metric and have a clear idea of what to do in your next workout. You can find out more about it in the article about the training diary.

The main techniques for progression of loads are increasing the working weight and the number of repetitions. As practice shows, this is quite enough for fitness. Sports training has different demands.

Increasing working weights on equipment

The simplest (because it is the most common, and most understandable/known) and the safest (because you cannot harm yourself with it, for example, if you take too much weight, you will not be able to overcome it, you will be crushed and you will have to lower it) weight to such a level that you can work with, in general, it is safe because you will not be able to “jump above your head”) a way to progress loads in bodybuilding. Its essence is that at each subsequent workout, you must increase the working weights (a little at a time, the slower you go, the further you will go, because it is not the maximum progression that is important - no, the progression is important - IN PRINCIPLE, so the weights are added a little at a time, guideline 2-3 - maximum 5 kg per workout, and not immediately 10-20 or more kg per workout).

For example, on Wednesday, you do an exercise - deadlift 50 kg for 12 reps. If you want your muscles to grow, you need to use a progression of loads. To do this, you need to do not 50 kg for 12 times in the next workout (next Wednesday), but 52 kg or 53 or 55 (the gaps in weight should not be large, the quieter you go, the further you will go).

CONCLUSION:

That week it was 50 kg, this week it’s already 52 or 53 or 55 kg = progression of load = muscle growth.

Easy workouts

Light training is based on one of the following principles:

less weight - more repetitions;
less weight – standard number of approaches and repetitions;
medium weight – low reps.

The first option is suitable for inexperienced athletes who cannot yet work with really heavy weights, but have already encountered a deterioration in their progress. Typically, this problem is faced by people with an asthenic physique who build muscle mass very slowly. In this case, if the maximum working weight is 50 kg for a certain exercise, 25 kg should be used as a weak load, but the number of approaches and repetitions should be increased. So, if during an intensive session 3 approaches are performed 8 times, and this is the maximum that an athlete is capable of at this level of training, then on a day of light training 4-5 approaches are performed, but 12-15 times.

The second principle is used most often. This scheme is used by athletes who have already achieved certain success and work with quite a lot of weight. In this case, you need to repeat your usual workout, just taking a weight of 50-60% of your usual. At the same time, it is important to strictly follow your standard plan, down to the duration of rest between approaches and different exercises.

The third principle is used primarily in powerlifting. This approach is aimed at increasing strength and endurance. In this case, a weight equal to 70% of the working weight is used, the rest does not change in the training plan.

Increase reps (as needed)

The 2nd method of progression of loads, which I recommend using in conjunction with the first (increasing working weights). The point is that from workout to workout you increase the number of repetitions within the required limits. Typically, for most exercises the required range is 6-12 repetitions.

Why so, read in the main article: “How many repetitions to do in exercises.”

For example, on Friday you do 18 kg incline dumbbell presses for 6 reps. If you want your muscles to grow, you need to use a progression of loads. To do this, you need to do 18 kg in the next workout (next Friday) not for 6 repetitions, but for 7 or 8 or 9 or 10 or 11 or 12 repetitions (depending on your strength). In any case, if you have done one or two or three repetitions more than the previous one, then your task is completed.

CONCLUSION:

That week it was 18 kg for 6 times, this week it’s already 18 kg for 7 or 8 or 9 or 10 or 11 or 12 (depending on how much you got) = load progression = muscle growth.

How to choose a working weight for an exercise

Working weight is the weight of the equipment (weight) that the athlete uses in a given interval of repetitions with the correct technique for performing the exercise.

Bodybuilding, in the classical sense, involves high-volume training with a large number of sets in the middle rep range.

In general, it's not about the number of repetitions as such. It's about the time the muscle is under load!

Reproduction of energy in muscles

Our body and muscles are a constantly adapting mechanism. When there is increased energy consumption in the muscles, they urgently begin to synthesize new energy. But for any process there is a limit.

There are two main ways to synthesize energy:

Glycolysis.
Oxidation.

In order for glycolysis to begin, at least 30 seconds must pass, and for oxidation to begin, at least 2 minutes!

We will consider only the first method, because... oxidation is suitable for very long-term exercise, from which, in the classical sense, muscles do not grow.

By the way, I wrote about such training in an article about slow-twitch muscle fibers. With their help, you can grow muscles completely.

So, it is glycolysis that allows us a long approach lasting, say, a minute.

This is good if you want to develop strength endurance, but if you want to grow muscle mass, it is bad.

Because as soon as glycolysis comes into play, 30-35 seconds after the start of the approach, the myosin bridges begin to receive enough energy to complete the coupling and uncoupling and there will be no microtraumas.

The attentive reader is interested in the question: why, if the muscles begin to receive sufficient energy funding, we cannot continue the approach with the same working weight?

Friends, the fact is that the resynthesis of adenosine triphosphate (ATP) in muscles causes the accumulation of orthophosphoric acid (we are talking about glycolysis) and lactic acid (if we are talking about oxidation).

An increase in the acidity of the environment, in turn, leads to a decrease in the ability of myosin bridges to adhere, therefore the force of muscle contraction decreases.

This is why you will not be able to work with heavy weights for a long time.

Remember in the article about pumping I talked about what the pumping effect is? When you can't continue the approach because of the burning sensation.

Indeed, this very burning sensation during the approach is the work of acids, which force us to ultimately lower the weight and give up.

An effective working approach is when you have time to injure muscle fibers thanks to energy reserves (creatine phosphate), before the rate of energy production matches the rate of energy expenditure.

And it will begin to level out after about 30 seconds.

If the load allows you to work for more than 30 seconds, then most likely the rate of energy expenditure in your muscles will not be sufficient for microtrauma and subsequent growth.

Conversely, if the weight is too heavy, and you can perform a set within 7 seconds (for example, for 2-3 repetitions), then the energy consumption will be excessive, but you will still stop before this reserve is significantly depleted, due to slight oxidation , which will not allow you to overcome such a heavy weight again.

How many reps should you do in a working set?

I think you have already guessed that you need to do a number of repetitions that will allow you to reach failure within 7-30 seconds.

In other words, the number of repetitions is not important at all! The time the muscle is under load is important.

6, 10 or 12 repetitions, all this is very arbitrary and made for convenience in order to roughly understand how much weight to throw in a working approach, but the speed of repetitions is not taken into account here.

Let's say you can take your working weight and do 10 repetitions on the biceps until failure. The failure occurred, for example, at 25 seconds. Fine.

But you can lighten the weight and perform the exercise at a faster pace, doing 20 repetitions. Failure can also occur at 25-30 seconds, which is also good. Do you understand? The number of repetitions does not matter.

But if you had done the exercise in the original calm style with a lighter weight, then you would have fallen out of the required time period.

The conclusions are as follows:

Heavy weight: do fewer reps (slow tempo).
Light weight: do more reps (fast pace).

From here we get a simple formula: we select a weight that allows us to achieve muscle failure in the range of 7-30 seconds! Plus, we speed up the pace of the exercise.

COMBINATION: Increase weight + increase reps

Now that you know about these two types of load progression, I will tell you how to combine them. Ps for maximum benefit - they need to be combined (they must work together).

1st METHOD.

Let's say on Wednesday you do 100 kg leg press for 6 reps, this means that the next workout (next Wednesday) you are required to do 100 kg for 7 or 8 or 9 or 10 or 11 or 12 reps (depending on your strength) . In any case, if you did one or two or three repetitions more than the previous one, then your task is completed.

CONCLUSION :
That week it was 100 kg for 6 times, this week it’s already 7 or 8 or 9 or 10 or 11 or 12 (depending on how much you got) = load progression = muscle growth.
2nd METHOD.

Okay, once you get to 12 reps on the leg press. That is, 100 kg for 12 times, you begin to use progression - increasing weights. Those. the next progression will be to increase the working weight, not the repetitions. That is: 102 or 105 kg for 6-12 repetitions, you see it’s no longer 100, already 102 or 105 = progression of weights (so, let’s say, it turned out to be 105 kg for 8 repetitions, we use again the 1st method of progression - repetitions) do 105 kg not at 8, but already at 9 or 10 or 11 or 12 (depending on your strength). The bottom line is that:

If you did less than 12 repetitions (let’s say 10, use the 1st method and increase the repetitions), as soon as you reach 12 repetitions, increase the weight (2nd method).

Oh, and one more thing, you should use progressive loads (both methods) in all exercises, not just the leg press (this is just an example for you).

CONCLUSION:

In order to manage the progression of the load (muscle growth), you need to know your working weights and the number of repetitions performed per workout. You won’t be able to remember them, to do this you need to write them down somewhere (for example, in a mobile phone or in a notepad or notebook, it doesn’t matter), the main thing is that you can see your previous results and know how much you need to increase weight or do repetitions now to progress the load. More details: “TRAINING DIARY”.

CONCLUSION ON THE ABOVE: I recommend everything that we discussed above (those two methods of progression of loads) to be used by the ABSOLUTE MOST PEOPLE. Because These are the BASIC methods, they are the most convenient, the simplest, the most understandable and the most (most importantly) SAFE, because these methods are limited by your physiological capabilities.

Ps I have been using them for more than 5 years (and still do, in principle, too). So don't get me wrong...

Below (the following methods of progression of loads) will be quite complex, and some will be completely UNSAFE, i.e. they can be both beneficial and harmful, so they should only be used by advanced athletes (beginners are strictly prohibited).

Supercompensation principle

Another principle that regulates the frequency of training. Most modern programs and splits are an example that many take as a working scheme. The Monday-Wednesday-Friday schedule is a system that can suit you 100%, 50%, or even 0%. You can't know when the ideal time to train is without understanding the phases of the training process:

Injury to muscle fibers. Happens during training. We injure muscle cells to give the muscles the opportunity to grow. Muscles do not grow through training. They grow during rest. There is no point in going to the gym excessively. These are the basics of muscle growth that everyone should know.
Recovery. Starts immediately after completing your workout. During the recovery phase, the muscles return to their original state and muscle pain disappears.
Supercompensation. The body creates a “reserve” in case a similar stressful situation (workout) repeats in the future. The purpose of creating this reserve is to adapt the body to stress of a similar magnitude. “Reserve” is new muscles that can only be gained in the supercompensation phase. Training outside the supercompensation phase is ineffective and does not achieve the goal of gaining muscle mass.
Loss of super compensation. If you didn’t train in the third phase, the “muscle reserve” disappeared, the body stopped spending energy to maintain it. During this phase, the muscles return to their pre-training form.

Once again : training makes sense only in the supercompensation phase! Constant work in the recovery phase means overtraining and lack of full muscle growth. The muscles become toned, but do not really have time to grow.

Training in the phase of loss of supercompensation is physical education. There is no talk of any muscle growth here at all.

Today you learned the basics of muscle growth. These are 3 principles without which modern bodybuilding is impossible. Without understanding and applying them, not a single detail will work.

See you in step #3, where we will talk about how to manage your own hormonal system to gain muscle mass without pills and injections.

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Reducing rest between sets

The essence of the progression can be understood by its name... i.e. The goal is that in each subsequent workout, the rest between sets is shorter (decreased) compared to the previous workout.

For example: on Thursday, you do 30 kg barbell curls for 8 reps. If you want to use this progression of loads, you will need a stopwatch. You did 1 approach, immediately turned on the timer and timed the rest between approaches. Let's say you have a rest of 60 seconds. Okay, we took it and wrote it down in the training diary (mobile phone, notebook, notepad, anywhere, so that you know how much you will need to reduce rest in the next workout in order to progress the load). And so with every approach, in all exercises. Ok, let's say you did 3 approaches and rested for 60 seconds in each.

Further, when you have written down everything and know what and how, in the next workout (already next Thursday) when you do the same barbell lift for biceps 30 kg for 8 times, you will need to rest between approaches no longer for 60 seconds (like that week), and 55 sec.

CONCLUSION: in that workout the rest between sets was 60 seconds, and in this one 55 = progression = growth.

And so on every week, you go down -5 seconds. More than -5 seconds (for example, -10 or -15 seconds each) is not allowed, remember, the progression is important IN PRINCIPLE, not the maximum...

The principle of gradualism

The most important principle for ensuring the principle of load progression. The essence of the principle of gradualism is not to force progress if the body is not capable of it. Contrary to straightforward logic, gradualism speeds up your progress. Beginners often make the following mistakes when using the principle of progression of loads:

They believe that it is necessary to increase the load at each workout. Even when the body sends them on a sexual journey on foot in response to the thought of a new increase in the weight of the projectile, they “break” themselves and take on a new weight. Such victories over your weakness are necessary, but when you use willpower to progress where there is no possibility for this, psychological and physical overtraining occurs. In the medium term, short-term progress results in a slower rate of muscle growth.
They neglect technology in pursuit of an imaginary step forward. Here we get a clumsy technique, in which the efficiency of muscle work decreases significantly, and, as a result, a significant slowdown in progress.

The principle of gradualism says: progress only when you feel the strength. The rate of progress depends on:

Objective severity of training. A person who squats 30kg can progress much faster than an athlete who squats 200kg. Example: the first one can follow the principle of progressive loads every workout. The second - once every 5 workouts. The greater heights we reach, the slower we progress. These are the basics of muscle growth. It is not so much the muscles that fail, but the nervous system, which is not adapted to a squat of 200 kilograms.
Age and hormonal levels. Hormonal levels are primary, but they are largely determined by age. We are talking about anabolic hormones, the level of which is at its peak at 15-18 years of age. Teenagers progress much faster than young men. Young men progress much faster than adult men. Adult men progress faster than grandfathers. If grandfather progresses at a teenage speed, he will be taken out of the rocking chair after 3-4 workouts.
Level of physical and psychological stress. Example: you are the President of Russia. Your whole day is scheduled minute by minute, you need to constantly conduct important negotiations, and also deal with internal affairs. In your case, rapid progress in the barbell squat is impossible. There is such a load on your shoulders that the rate of progress in the rocking chair needs to be slowed down by 3-4 times, otherwise there will be almost immediate wear and tear on the nervous system. The more physical and mental stress in your daily life, the slower your progress in sports. There's no need to fight it.
Quality of restoration. Sleep, nutrition, the body’s general ability to recover after training. The better muscle recovery after training, the greater the opportunity for progress.

Increasing approaches to exercises per workout

This progression of loads ONLY works in conjunction with a progression in the form of reducing rest between sets. By itself = doesn't work (it won't be a progression).

Here, look. The bottom line is that if you increase the number of approaches (the total number of approaches per workout) while investing in the same training time as before = this will also be PROGRESSION OF LOAD. But, if you increase the number of approaches to exercises per workout, but do not invest in the same amount of time as before (for example, instead of the required 45 minutes, you will end up with 60 minutes) = this will not be a progression of loads.

Example: (chest workout, Monday)

Incline bench press 4 sets of 6-12 reps
Incline Dumbbell Press 4 sets of 6-12 reps
Push-ups 4 sets of 6-12 reps

TOTAL number of APPROACHES: 4+4+4 = 12. Training time: 40 minutes.

If you want to use this method of load progression (increasing sets per workout), you need to perform not 4, but 5 approaches in the first approach next Monday (the rest are the same):

Bench press on an incline bench 5 sets of 6-12 repetitions (you see not 4, already 5)
Incline Dumbbell Press 4 sets of 6-12 reps
Push-ups 4 sets of 6-12 reps

TOTAL number of APPROACHES: 5+4+4 = 13. Training time is the same: 40 minutes.

CONCLUSION: in that workout there were 12 approaches per workout (in the range of 40 minutes), and in this one there are already 13 approaches in the same 40 minutes = progression = muscle growth.

At the next workout, you already need to do the following in the second approach instead of 4 - 5:

Bench press on an incline bench 5 sets of 6-12 repetitions (you see not 4, already 5)
Dumbbell press on an incline bench 5 sets of 6-12 repetitions (you see not 4, already 5)
Push-ups 4 sets of 6-12 reps

TOTAL number of APPROACHES: 5+5+4 = 14. Training time is the same: 40 minutes.

At the next workout, you already need to do the third approach instead of 4 - 5:

Bench press on an incline bench 5 sets of 6-12 repetitions (you see not 4, already 5)
Dumbbell press on an incline bench 5 sets of 6-12 repetitions (you see not 4, already 5)
Push-ups 5 sets of 6-12 reps

TOTAL number of APPROACHES: 5+5+5 = 15. Training time is the same: 40 minutes.

This is all a progression in the form of an increase in the number of approaches per workout, within the same time (in our case - 40 minutes). I recommend adding 1 set per workout (in one exercise). And not so that immediately after training in all exercises, add 1 approach to all of them = this will be too much, and you may drive yourself into overtraining, and therefore there will be no muscle growth. Therefore, in any progression = the quieter you go, the further you will go. Remember, progression should not be maximum, progression should be IN PRINCIPLE. This is the basic rule!!!!

Here's an example of how it's wrong (from your first training session):

Bench press on an incline bench 5 sets of 6-12 repetitions (you see not 4, already 5)
Dumbbell press on an incline bench 5 sets of 6-12 repetitions (you see not 4, already 5)
Push-ups 5 sets of 6-12 reps

And at that training there were 4 in each. TOTAL NUMBER OF APPROACHES: instead of 12 - 15 (this is a lot for one workout, and most likely you will not immediately invest in the right time, in our case 40 minutes).

In short, the essence of this progression is that you add 1 set per workout in the first exercise. And your goal is for the workout to be in the same time range as before. It is impossible for the number of approaches to be added and the training time to increase, because this will no longer be a progression...

I talked about this type of progression in detail in the article: “German volumetric training.”

Usually, when you reach 7-8 approaches in all exercises, they move on to another method of load progression (increasing exercises per workout), read on about it.

Increasing the number of approaches

As a rule, increasing the number of approaches is used only for people with a low level of physical fitness in order to rise to a higher level - to the average one.

Increasing the number of approaches allows you to increase the volume of training load

For example, you performed 2 approaches per muscle group per week, then switched to 4 approaches. As a result, training volume increased.

An increase in the number of approaches must be manipulated with caution, as it is easy to overdo it with the volume of load.

Increasing exercises per workout

This type of progression is identical to the previous one (increasing the number of approaches per workout). Only instead of approaches, exercises are added. Again, I repeat:

This progression of loads ONLY works in conjunction with a progression in the form of reducing rest between sets. By itself = doesn't work (it won't be a progression).

Also, as stated, this progression is best started after you reach 7-8 sets of all exercises.

Example: (chest workout, Monday)

Incline Barbell Press 7 sets of 6-12 reps (you got to 7 sets here)
Incline dumbbell press 7 sets of 6-12 reps (you've reached 7 sets here)
Push-ups 7 sets of 6-12 reps (you have reached 7 sets here)

TOTAL number of APPROACHES: 7+7+7= 21 approaches per workout. Training time: 40 minutes (example).

If you want to use this method of load progression (increasing exercises per workout), you need to add one more exercise to the complex next Monday:

Incline bench press 6 sets of 6-12 reps (then there were 7 sets)
Incline dumbbell press 5 sets of 6-12 reps (then there were 7 sets)
Push-ups 5 sets of 6-12 reps (then there were 7 sets)
Press in the HAMMER machine (see?! added exercise) 5 sets x 6-12 repetitions

TOTAL number of APPROACHES: 6+5+5+5 = 21 approaches per workout. The training time was the same: 40 minutes.

Rule: when adding a new exercise, you need to reduce the approaches in the exercises so that the total number of approaches is the same as in the previous workout (in total). In our example, in the last workout there were 21 approaches per workout. This means that by adding 1 new exercise, in total they should all come out = 21 approaches per workout. I've marked it in red above.

Further, at the next workout, it would be reasonable to combine this progression with the previous progression (increasing the number of approaches per workout), i.e. it will look like this:

Bench press on an incline bench 7 sets of 3-12 reps (see?! no longer 6 sets, already 7)
Incline Dumbbell Press 5 sets of 3-12 reps
Push-ups 5 sets of 6-12 reps
Press in the HAMMER simulator 5 sets x 6-12 repetitions

TOTAL number of APPROACHES: 7+5+5+5 = 22 approaches per workout. The training time was the same: 40 minutes.

At the next training session again:

Incline bench press 7 sets of 3-12 reps
Incline dumbbell press 6 sets of 3-12 reps (see?! It’s not 5 sets anymore, it’s 6)
Push-ups 5 sets of 6-12 reps
Press in the HAMMER simulator 5 sets x 6-12 repetitions

TOTAL number of APPROACHES: 7+6+5+5 = 23 approaches per workout. Training time as it was: 40 minutes

At the next training session again:

Incline bench press 7 sets of 3-12 reps
Incline dumbbell press 7 sets of 3-12 reps (see?! It’s not 6 sets, it’s 7)
Push-ups 5 sets of 6-12 reps
Press in the HAMMER simulator 5 sets x 6-12 repetitions

TOTAL number of APPROACHES: 7+7+5+5 = 24 approaches per workout. Training time as it was: 40 minutes

At the next training session again:

Incline bench press 7 sets of 3-12 reps
Incline Dumbbell Press 7 sets of 3-12 reps
Push-ups 6
sets of 6-12 reps (see?! It’s not 5 sets, it’s 6)
Press in the HAMMER simulator 5 sets x 6-12 repetitions

TOTAL number of APPROACHES: 7+7+6+5 = 25 approaches per workout. Training time as it was: 40 minutes

etc. I think the point is clear...

THE RULE IS: Once you get to 7 or 8 sets of each exercise = add a new exercise. And when you add a new exercise, reduce the approaches in the exercises so that the total number of approaches is the same as in the previous workout (in total).

REMEMBER: training time should not be increased. The same thing (in our example, 40 minutes). If you don't exercise at the same time = no progression of load = no muscle growth.

Increasing the number of exercises

This technique is closely related to the previous one. The load on the muscles is measured by the total number of approaches per week.

The increase in exercise should be within the recommended training volume

For example, if the recommended load for you is 6 working approaches per week per muscle group, then these approaches can be performed either within 2 exercises or within 3.

In this case, the type of exercise can increase the load. For example, if you replace the insulating material with the base one.

Manipulations with the number of exercises should be carried out strictly within the recommended number of approaches per muscle per week. It is better to entrust this issue to the coach.

Cheating

Cheating can also be one of the ways to progress loads. For those who are not in the know, cheating is when an athlete CONSCIOUSLY violates the ideally correct technique for performing a particular exercise using certain tricks in order to help himself cope with his task. And the task is essentially the same - to progress the load in repetitions.

I’ll say right away that this technique (cheating) is NOT FOR BEGINNER ATHLETES and not even for an average level. This technique is for advanced athletes only.

Only advanced athletes may experience this type of problem. For beginners and intermediate level - no, because... The weights are not big enough yet.

Well, for example, during that training, the athlete barely performed the biceps curl for 10 repetitions (without cheating). If he feels that this week he will not be able to progress the load by performing purely 11 repetitions, he can perform the 11th with a cheat. And thereby progressing the load.

Those. The essence is simple, cheating is used when an athlete feels that he cannot progress the load in repetitions with the correct technique. And thanks to cheating, he makes his way...

Read more about cheating in the main article: “Cheating in bodybuilding.”

Periodization of training

Just recently there was no such concept at all. Bodybuilders have always trained hard and did not even think that alternating the nature of the loads could give them greater progress.

Periodization of training is a stepwise cycling of the focus, intensity and volume of training to achieve maximum strength and mass.

I think it’s clear that in order to develop maximum muscle growth at a certain stage (after 1-1.5 years of training) you need to train ALL MUSCLE STRUCTURES.

Those. there should be an increase (hypertrophy) of both myofibrils and sarcoplasm. The whole is always greater than the part.

For this purpose, periodization of loads using training cycles is used.

Let's understand a little about training cycles.

Exist:

Macrocycle.
Mesocycle.
Microcycle.

A MACRO CYCLE, as a rule, in bodybuilding consists of three phases:

Strength training (2-4 weeks).
Hypertrophy , “working for mass” (8-12 weeks).
Drying (8-10 weeks).

Each of these phases is called a MESO CYCLE (strength, mass gain, drying) and lasts differently. The weeks that make up mesocycles are divided into MICROCYCLES.

This macrocycle is “classical” due to its consistent change in volume and intensity of each phase. Those. as it moves from the power mesocycle to drying.

The main thing in bodybuilding is MUSCLE MASS AND BODY AESTHETICS. Strength plays an auxiliary function. That is why the classical macrocycle is built as I showed above.

It begins with the strength training mesocycle (2-4 weeks), then comes the longest and most important mesocycle of muscle gain (8-12 weeks), and then comes the cutting mesocycle, during which we try to burn as much fat as possible and maintain as much fat as possible. as many muscles as possible.

This is the so-called LINEAR PERIODIZATION of training. It is quite good, but its disadvantage is that we develop only ONE biomechanical quality to the detriment of another quality.

Those. During the strength mesocycle we lose endurance, and during high volume training we begin to lose strength. To all this we must add that during any linear mesocycle we can train only one type of muscle fiber. Here's a cool article about the different types of muscle fibers.

It is precisely because of these shortcomings that it will be very preferable to use MICROPERIODIZATION within a weekly microcycle.

Supersets

Superset (SUPER SERIES)

- this is when an athlete combines TWO EXERCISES and performs one after the other without any rest.
For example, an athlete has completed a BICEPS CULL, and without any break immediately begins to perform ARM EXTENSIONS ON THE BLOCK.

Example: barbell curl + pulley extension

More details about this technique in the main article: “SUPERSETS”.

Why don't you like a progressive load?! After all, the performance capacity (+ greater effort means greater destruction of muscles (microtraumas)) of the athlete increases, which means greater returns in terms of muscle growth!

What is muscle hypertrophy and what does it depend on?

If you want to build muscle, then you need to stick to a clear plan. To make this task easier, you should establish a specific daily routine for yourself, including exercise, nutrition, rest and sleep. Unfortunately, choosing a few exercises and diets and sticking with them is not enough. Many people start doing the same exercises for the same muscle groups while sticking to the same diet - but this does not help them achieve their goal, because they have not understood the importance of a systematic approach to bodybuilding. And they stuck to the same training system for months or years, without creating the necessary level of stress for the muscles, or, on the contrary, they changed the scheme very often, which also did not give results.

If you enter the gym, look for already familiar exercise equipment with your eyes and start doing strength training according to the same plan, then even after six months of training you may not make progress.

To achieve muscle hypertrophy, you need to consider a long-term training plan that will regularly create the necessary level of stress to stimulate muscle growth. It is important to gradually change your plan, introduce periodization with a smooth transition to new exercises and load volumes. One of the best ways is considered to be linear cycling (periodization) of loads in bodybuilding.

TRISETS / GIANT SETS

There is also such a concept as a triset. Don't be alarmed, these are simply triple supersets (when 3 exercises are performed in a row).

For example:

bench press + dips (emphasis chest) + lying dumbbell fly
Barbell squats + lying leg curls + seated leg extensions

There is also a giant set. Its main difference from a triset is that MORE than 3 EXERCISES are performed per set. That's all. Everything is the same, i.e. performance increases, besides, the execution of exercises becomes more difficult, accordingly, you make it effective, therefore THERE IS PROGRESSION OF LOAD = THERE IS MUSCLE GROWTH.

This method is only for experienced, beginners and intermediate level = absolutely not. And in general, at the stage of gaining muscle mass = I would not recommend using it (only for pros, for their purposes). I just couldn’t help but talk about it, because the method really can be a progression...

Combined scheme

To achieve better results, use a combination of all 4 schemes, many athletes use this in their professional activities, which brings them results, but why are you worse???

1. Increase in strength and muscle mass - more suitable for strength athletes, for whom strength and muscle volume come first. To do this, combine schemes: increasing approaches and speed!

2. Increasing muscle volume is a difficult combination, but it allows you to work productively on muscle development. To do this, use and constantly swap schemes: increase repetitions and approaches!

3. Fat reduction and muscle growth - the fastest way to achieve an excellent result in creating a beautiful, sculpted, muscular body is by combining schemes: reducing rest and increasing approaches!

4. Reducing fat and increasing strength - great for those who want to reduce body fat while increasing strength. Super method for sprinters. Achieve this without problems using schemes: increasing speed and reducing rest!

Drop sets (pumping)

Drop sets are sets where you drop weight. Let's look at this technique in the biceps curl exercise. And so, let's say you do the exercises as usual, i.e. 3-4 approaches with a weight of 50 kg for 6-12 reps. As soon as 3 or 4 approaches with the working weight have been completed, the DROP SET begins, i.e. We immediately LOSE WEIGHT from 50 kilograms to 40 and begin to continue the exercise without any breaks until complete failure. That's all. This is the classic drop set.

If you want to do another such weight loss ( to get a TRIPLE DROP SET ), then we drop the weight from 40 kilograms to 30 and again without breaks until failure.

If you want one more (it will turn out to be a quadruple drop set ), we drop the weight from 30 kilograms to 20.

Why don't you like a progressive load?! The same song as with supersets, i.e. the performance capacity (+ great effort, muscles are filled with blood (pumping effect) means stronger destruction of muscles (microtraumas)) of the athlete increases, which means greater returns in terms of muscle growth! Read more about this technique in the main article: “Drop sets”.

Fine-tuning the working weight

The hard part is over, but that doesn't mean an experienced lifter can't fine-tune the weight he's lifting. Here are a couple of tips to help you with this.

Build your warm-up sets in ascending order

Some people think that warming up is a waste of time, but it actually helps you lift more weight. Your tissues will become more elastic if you go through the motion path before lifting heavy weights. It should be noted that although bodybuilders train to muscle failure, warm-up sets never approach this point. Stop any light weight approach well before muscle failure. A bodybuilder who plans to lift 100 kg on the bench press and complete 8-12 repetitions in each set should adhere to the following warm-up scheme: 60, 80 and 90 kg.

Heavy weight - start training

Since intense training tends to deplete your energy reserves, place your most difficult exercises early in the training session when there is plenty of fuel in the tanks. You can even train at the lower end of the hypertrophy zone by choosing a weight that you can only do 8 reps with. As you train your target group, vary the number of reps per set and train at slightly different intensities: perform sets of 10 (almost to failure) and 12 reps toward the end. With the exception of the warm-up, start exercises in the lower rep range and work your way up to 12 reps towards the end of the workout.

Be careful with progressive overload

Muscles adapt to training stimuli, becoming larger and stronger. Powerlifters and bodybuilders know that most of the adaptation occurs within fast-twitch muscle fibers. If we graph this, your strength curve will move up and you will be able to perform more reps with each weight you work.

How do you know when it's time to increase your load? Try this method: When you can do 2 more reps with a particular weight you started with in two workouts in a row, increase the weight. If you started out doing 8 reps with 100kg on the bench press and now manage to do 10 reps in two workouts in a row, move up.

For upper body exercises such as the bench press, the weight should be raised approximately 5%. So instead of 100 kg you need to put 105.
For lower body exercises such as squats, the weight should be increased by about 10%. Instead of 100 kg you need to put 110.

Let's say you've gained muscle volume and increased your strength. To continue to progress, you must challenge your muscles in new ways by increasing the load. As you can see, you must progressively increase the load, otherwise you will simply mark time. Complacency is your biggest enemy no matter what your goals are, so pushing yourself to do more reps or using a little more weight will help you progress.

Even the most dedicated lifters will eventually hit a training plateau. High-intensity training techniques, in which you competently manage the working weight, can spur mass gain and strength gains, but they should not be performed on a whim, but after careful planning of specific training methods. Learn different techniques to help you cycle your training.

You'll soon learn that the bigger and stronger you become, the less you see "random" results, and the more carefully you have to plan your training process. It seems counterintuitive, but you will find that the more you know, the faster you progress.

Negative repetitions

Simply put, negative reps are the practice of lowering a weight for a longer time than lifting the same weight. For example, consider this technique in the exercise of lifting a barbell onto the biceps.

You bend your arms at the elbow joint quickly (for example, in 1-2 seconds), and then SLOWLY (under control) for 3-5 seconds or more, lower this weight to the lower position (these are negatives).

There is also a way when the working weights are so large that you cannot overcome it on your own, and you have to resort to the help of partners. But you lower the weight yourself (slowly, under control).

So, this technique can also be one of the ways to progress loads. After all, the technique complicates the exercise, therefore, greater effort means greater muscle destruction (microtraumas)), and therefore greater returns in terms of muscle growth!

What is linear periodization?

Linear periodization of loads is a system for organizing the training process, which implies a gradual and one-sided progress of the parameter developed by the bodybuilder, the volume and intensity of training.

Periodization is any periodic change in your training plan. Periodization is used in bodybuilding, powerlifting and weightlifting. A signal to include periodization in the training process can be stagnation in the weights, which, sooner or later, occurs in all athletes who continuously train in failure.

Essentially, linear periodization involves constantly moving from high-volume, low-intensity exercise to low-volume, higher-intensity exercise. Fortunately, words like high volume or high intensity only sound scary, but in reality the plan is quite simple, and some may find it quite monotonous. But it has the consistency you need and is varied enough to stimulate muscle growth.

Pyramid principle

The pyramid in bodybuilding can also be a principle of load progression. There are quite a lot of types, now we are talking about direct (classical), which implies a consistent INCREASE in the weight of the projectile each subsequent approach while simultaneously reducing the number of repetitions.

Accordingly, if you correctly adhere to this technique (pyramid), the athlete will be forced to work as hard as possible (as close as possible to the limit of his muscles’ capabilities). More details in the main article: “Pyramid in bodybuilding.”

Ps the principle is similar to regular weight gain (it’s just that the weights are increased in one workout, + the repetitions are decreased). This method is for an advanced level. I do not recommend it for beginners and intermediates.

Working weight[edit | edit code]

httpv://www.youtube.com/watch?v=embed/XpRTBHe3jzs?

Denis Borisov. How to choose a working weight

Working weight

- a concept in bodybuilding that characterizes the weight of the equipment with which the exercise is performed. The working weight determines the intensity of the workout and also depends on the goals: strength, muscle growth, endurance, speed, etc.

Depending on the working weight there are:

Low intensity training - 10-40%RM
Moderate intensity workouts - 40-80%RM
High intensity training - 80-100%RM.

Abbreviations: 1RM

(1 maximum repetition) or
1RM
- one repeated maximum. 8RM means that the working weight is selected with which you can perform a maximum of 8 repetitions.

Percentages of the repeated maximum are also used and light weights are conditionally distinguished: 10-40%RM, medium weights 40-80%RM, heavy weights 80-100%RM.

Read more:

Training intensity

How to calculate working weightedit | edit code

As a rule, in bodybuilding they use 6-8 repetitions in each approach, this is the optimal number. Therefore, select a weight that you can lift 8 times, provided that the last repetition is a failure, first perform a warm-up weight with 50% of the expected working weight. The resulting figure will be the working weight. Remember that for 20% extra repetitions in trial sets, you need to increase the weight by 10%.

However, it should be noted that if you select the weight after several attempts, the final result will be lower, since the muscles will already be fatigued.

There is another less accurate method that allows you to determine your working weight.

Use a special calculator: https://fatalenergy.com.ru/calculators/

Calculation example:

1. You assumed that in a trial approach you can lift a 70 kg barbell 10 times. 2. Do 1 set of 7 reps with 35kg. (Warm-up set) 3. Lift the barbell as many times as possible. Let's say you got 12. 4. You lifted 20% more times than expected, which means the weight needs to be increased by 10% 5. Your approximate working weight is 77 kg. Check it out in your next workout and make adjustments.

Partial Range of Motion (X-REPS)

X REPEATS

is a technique of performing an exercise in which the athlete performs regular sets until the target muscle group is tired, and when he can no longer perform a single full repetition (at full amplitude), he begins to USE X-REPS (i.e. partial repetitions, not full amplitude of movement), at the point of maximum effort (where the target muscle is able to produce the greatest power) is the so-called X-point (the lower part (point) of the amplitude of movement of a particular exercise).

The point of partial repetitions is that they are (most often) used after you no longer have the strength to perform regular full-amplitude repetitions. This occurs when an athlete experiences muscle failure while performing an exercise. Accordingly, if an athlete continues to work (perform an exercise) after muscle failure (i.e., after muscle failure, he begins to use X-REPS), then this involves additional muscle fibers in the work, and allows him to do an additional 4-6 repetitions at the limit of his strength. opportunities , which subsequently leads to more significant muscle growth in the future. Do you understand?

Why is this not a progression of loads?! This is all in the same category as with supersets/drop sets, i.e. the performance capacity (+ greater effort means greater destruction of muscles (microtraumas)) of the athlete increases, which means greater returns in terms of muscle growth! However, the method is only for experienced athletes; it is not suitable for beginners and intermediate levels. More details in the main article: “X-REP”

Why is periodization needed?

First, I would like to note why periodization of training is generally necessary, and why it must be applied at a certain stage.

It is needed for several reasons:

Avoid overtraining.
Break through the “weight plateau”.
Hypertrophy of sarcoplasm.

Things are very important for a person who does not want to stop there and wants to squeeze the maximum out of his body.

To avoid overtraining, you need to start alternating light and heavy workouts at a certain stage, because... It is impossible to constantly train to the limit of your capabilities and regularly progress linearly. The body, otherwise, will most likely fail, and this, as you understand, will significantly slow down progress.

Breaking through the “weight plateau” is necessary if you want to make more progress, because... THERE IS NO POINT FOR MUSCLES TO INCREASE IF THE LOAD DOES NOT INCREASE! When your weight on the bar is not growing and your training volume has stagnated, then significant progress is out of the question.

Sarcoplasmic hypertrophy , what is this terrible thing? Nothing complicated, friends. Our muscles are made up of different structures. The very structures that we are persistently trying to grow are MYOFIBRILLS! Thin threads that fill every muscle in our body.

The swelling of the muscle cells that are located in these myofibrils is called MYOFIBRILL HYPERTROPHY (myofibrillar hypertrophy) or “bloating” of the cells.

But myofibrils are not the only structures that can grow in our muscles.

In the textbook of biological chemistry, authored by T.T. Berezova and B.F. Korovkin provides information that 80% of MUSCLE FIBER IS occupied by MYOFIBRILS, AND 20% BY OTHER STRUCTURES, INCLUDING SARCOPLASMA!

None of this is difficult, friends. There is LIQUID around the myofibrils, which is called SARCOPLASMA! Essentially, SARCOPLASMA is just WATER , with a certain amount of other substances dissolved in it (glycogen, ATP, creatine phosphate, fatty acids, amino acids, etc.)

This whole thing of MYOFIBRILLS (fibers) + SARCOPLASMA (water) lies in the MUSCULAR FASCIA!

Muscular fascia is a connective tissue membrane, the so-called. A SAC that is filled with myofibrils and sarcoplasm.

So, THE VOLUME OF SARCOPLASMA IS ALSO CAPABLE OF INCREASING ! An increase in the volume of sarcoplasm is called SARCOPLASMIC HYPERTROPHY (hypertrophy of sarcoplasm)!

The problem is that training aimed at sarcoplasmic hypertrophy should be of a slightly different nature, not usual for us. Lighter. But due to this, recovery after these workouts will be faster. Therefore, you will have to train more often.

Here is an example of recovery and training of various muscle functions:

Specific schemes will follow.

This is an important point. Let's be brief again.

Our muscles consist of: MYOFIBRILLS + SARCOPLASMA, which are located in the BAG - MUSCULAR FASIA. There are other structures, but for us now the important ones are those that MOST influence muscle growth.
Both myofibrils and sarcoplasm are susceptible to hypertrophy ! Fascia, by the way, is also capable of stretching, but this will be discussed in a separate article, so don’t miss it.

I think that from all of the above it is worth noting that periodization of loads is NECESSARY after overcoming a certain stage of training. With proper training, approximately in one year.

Pre-fatigue

The trick of this technique is that you load the muscle with some ISOLATING EXERCISE, and then finish it off with a BASIC EXERCISE.

Read the main article: “What are basic and isolation exercises.”

Well, for example: YOU PERFORM LEG EXTENSIONS SITTING (isolating) and then go to do LEG PRESS IN A SIMULATOR (basic). This technique greatly complicates the performance of the main (basic) exercise. Accordingly, by making the exercise more difficult for yourself = you make it more effective, therefore THERE IS PROGRESSION OF LOAD = THERE IS MUSCLE GROWTH.

Weekly progress

At the beginner level, this type of strategy will get you to - at a minimum - 15 to 40 repetitions of each exercise every week.
This amount will not only increase your muscles, but will also make them stronger, which is why linear periodization is considered one of the most successful programs. The next important stage of this program is linear progression. Linear progression is a mandatory increase in weight on the bar every week. For example, in the second week of training, try adding an extra 2 kilograms per set for exercises on small muscle groups, such as biceps, triceps or shoulders. If you want to train large muscle groups, such as the chest, back or legs, then add 5 kilograms.

Over time, you may no longer be able to do the exercises as many times as easily as you did at the beginning of your training, as your weight increases. Still try to maintain the same number of repetitions.

It will definitely be much more difficult to do, but this is what will lead you to the result. Fight for your improvement. If you still can't catch up to your rep level, consider slowing down your training program. For example, reduce additional kilograms from 5 to 2.

Increasing the load in aerobic fitness training

Aerobic exercise includes swimming, running, walking, cycling, aerobics and many other types of physical activity. Aerobic training, or cardio training, is used to lose weight, develop endurance and strengthen the cardiovascular system. Here, just like in strength fitness, it is necessary to regularly progress the load. When it comes to weight loss, the higher an athlete's fitness level, the more intensely they must train to burn the same amount of calories as before. In other words, an overweight, poorly trained person with the same amount of exercise burns more calories than a thin person with better physical fitness. The body gets used to external influences, and in order to achieve the desired response, more and more effort has to be made.

The main parameter by which the amount of load in aerobic training is judged is heart rate (HR). The intensity of a fitness workout is considered optimal if the athlete works in the desired heart rate range. The permissible heart rate range is calculated for each person individually. First, the maximum allowable heart rate is found, and this number serves as the starting point when searching for working heart rate values. Endurance fitness training should take place in the aerobic zone of 60-85% of maximum heart rate. Moreover, for effective weight loss, the most optimal range is considered to be 60-75% of the maximum heart rate. Thus, to get real benefits from aerobic fitness training, a healthy lifestyle fan must find his range, purchase a heart rate monitor and track his presence within the desired zone.

It is not difficult for a person with little training to achieve the desired level of load. The pulse jumps rapidly and even goes beyond acceptable limits. It is much more difficult to stay in the desired range for a long time - 40-60 minutes. With low physical fitness, the trained body begins to experience a lack of oxygen. Shortness of breath appears, fatigue quickly sets in. If you cannot stay in the desired zone, it is better not to overload the heart muscle, but to reduce the intensity of the workout. A regularly training athlete gradually adapts to the load. His heart rate becomes lower at the same work speed. And in order to stay in the acceptable zone, the athlete has to increase the pace: pedal faster, increase the speed of the treadmill, etc. Both strength and aerobic fitness obey the same principle of gradual and regular progress of loads. This is a key condition for successful training. But a balance is needed here: while making progress in training, try not to harm your health.