Chest triceps
You should always start with a large muscle group while you are fresh and full of strength. Although once every 1.5-2 months, you need to conduct training with a modified order of exercises and the order of muscle training. This will help you avoid getting into a state of overtraining and will add variety to the training process.
If you focus on the triceps at the beginning of your workout, then when you move on to working on the chest, you won’t be able to lift heavy weights. Your triceps will be tired and will not be able to fully support your pecs in doing bench presses, for example. Breastfeeders will not be able to press heavy weights on their own. You'll end up having to lift less weight than you would if your triceps were fresh. The result is less weight, less load, less stress on the pectoral muscles. The result is less growth.
The pectoral muscles are a large muscle group, so if you have been training for several months, you need to perform at least 3 exercises for them.
Breast
Bench press 4 sets of 6-10 reps
Bench press on an incline bench, head up 4 sets of 6-10 reps
Dips 4 to 8-12
In dips, both the pectoral muscles and triceps are especially actively involved, so this exercise can be a transition between training the chest and triceps.
If you are well trained, you can add dumbbell flyes and pullovers to your chest training.
A good, volume chest workout will look like this
Bench press 4 sets of 6-10 reps
Bench press on an incline bench, head up 4 sets of 6-10 reps
Dips 4 to 8-12
Lying dumbbell flyes 4 sets of 8-12 reps
Pullover 3-4 sets of 8-12 reps
Dips can be placed in the middle of a chest-triceps workout while you have the strength, or at the end to transition to triceps training.
Triceps is a small muscle group, but it requires at least 2 exercises. One basic and one, two isolated.
Sports supplements for muscle growth
Basic set
Advanced
Basic set
Basic set
Advanced
Dymatize | Elite Whey?
- Before and after training, it must be taken into account that the post-training dose should be doubled.
- Category: Whey Protein More about the category
1 serving each.
High quality whey protein isolate, Dymatize ELITE WHEY PROTEIN is 80% pure protein, which is essential for fueling muscle tissue before and after training.
Dymatize | Xpand 2X?
- For the first time, it is enough to mix one measuring scoop with 150 ml of water and take it half an hour before training.
- Category: Pre-workout supplements
For more trained athletes, it is necessary to increase the dose to 2-3 scoops.
Dymatize XPAND 2X belongs to the category of energy pre-workout complexes that allow you to increase endurance during training, thereby building muscle mass most intensively.
Dymatize | Elite Recoup
- During and immediately after training
- Category: BCAA More about the category
1 serving
Dymatize | Super amino 6000?
- Before and after training, as well as after meals 3 times a day.
- Category: Amino Acid Complex More about the category
Take 3 capsules.
Super Amino 6000 amino acid complex maintains the necessary balance of nutrients to preserve muscle tissue during training and increase the rate of anabolic processes after completion of training.
Dymatize | Z-Force?
- Before bedtime.
- Category: Anabolic complexes
Take 3 capsules on an empty stomach.
The nutrients contained in Dymatize Super Z-Force help enhance anabolic processes in the body, helping to produce more testosterone, accelerating the recovery of muscle tissue and the growth of the athlete's strength.
MusclePharm | Combat Powder
- Take one serving before training, between main meals, and the second at the end of training.
- Category: Multi-component protein More about the category
1 serving each.
Optimum Nutrition | Opti-Men?
- 3 times a day
- Category: Vitamins for men More about the category
3 tablets each
Increases immunity, as well as activates metabolism, stimulates the physical, mental, and sexual capabilities of a man. Great choice for men. Now there is no need to consume a large number of different capsules and tablets, keeping several different supplements in your arsenal to get your daily requirement of essential nutrients. Opti-Men can provide you with everything you need in just one capsule.
BSN | NO- XPLODE 2.0 ADVANCED STRENGTH ?
- On training days, take the product half an hour before physical activity by mixing 1-2 scoops of powder with 350-450 ml of water or cold drink.
- Category: Energy
On non-training days, consume 1 serving once a day on an empty stomach.
The perfectly balanced pre-workout complex BSN NO-XPLODE 2.0 is aimed at maximizing endurance and increasing strength.
MusclePharm | Amino1 32 serv?
- One serving before, during or after training.
- Category: Amino Acid Complex More about the category
Dissolve one scoop (~14.6g) in 350 - 500 ml of cold water.
The American MusclePharm entered the sports nutrition market in 2010, and today the company is introducing an innovative sports nutrition product - a balanced amino acid complex MusclePharm Amino 32 serv with an innovative formula.
Ultimate Nutrition | Creatine Monohydrate?
- Along with amino acids and protein, creatine monohydrate should be added to the shaker after training.
- Category: Creatine powder More about the category
The powdered product is diluted with water or juice.
Ultimate Nutrition has developed a product that contains creatine and is ideal for anaerobic training. Application will provide a boost of energy and quick recovery.
Optimum Nutrition | 100% Casein?
- Drink 1-3 cocktails a day between meals and before bed.
- Category: Casein Protein More about the category
Dilute 32 g of powder (1 scoop) in 200-250 ml of water or low-fat milk.
ON 100% Casein is a high quality blend of micellar anti-catabolic protein and glutamine. Casein protein is designed for slow absorption, which is necessary for an athlete during physical training. Sometimes slower is better, especially when it comes to the rate of protein absorption. While fast protein absorption is needed immediately before and after exercise, slow release is desirable the rest of the time. Casein protein is sensitive to the pH level and acidic environment of the stomach. Therefore, it takes twice as long to break down into amino acids compared to whey and other proteins. Casein is the most abundant protein in cow's milk. It is considered to be a high quality protein because it is easily assimilated and provides sufficient amounts of amino acids that cannot be synthesized by the body itself. Another beneficial property of casein is that it makes you feel full. Casein exerts light pressure on the walls of the stomach. From the stomach, signals are thus sent to the brain that the stomach is full and you need to stop eating. Casein is digested slower than all other types of protein. This allows you to create a slow release effect, that is, a constant flow of amino acids into the muscles over a long period of time. Bodybuilders and athletes looking to build lean muscle mass will reduce recovery time and avoid muscle breakdown with 100% Casein Gold Standard. Individuals interested in improving their sleep quality may also greatly benefit from this product.
Sports nutrition recommendations are indicative only. Before purchasing, we recommend that you consult with a specialist in the store.
Triceps
Close grip bench press 4 sets of 8-12 reps
French bench press 4 sets of 8-12 reps
Triceps on the block 3-4 sets of 10-15 reps
After completing exercises for the pectoral muscles, rest for 4-5 minutes, then begin training the triceps. While resting, try not to let your muscles cool down. You don’t need to sit on a bench like a grandfather on a pile. Walk around and do breathing exercises. Massage your triceps and forearms.
Training chest and triceps on the same day is a better option than training these muscle groups on different days. If in your split these muscle groups are trained on different days, it is necessary that there be a gap of at least two days between these workouts.
When you pump up your pectoral muscles, and the next day you train your triceps, the triceps, tired from training your pectoral muscles, will not be able to perform work with the required weights. The result is a drop in working weights and poor quality training.
Gym training program for men No. 5. Emphasis on biceps and chest.
Message: Exactly a year has passed since I started using your programs (and downloading in general). In tribute to the creators of the program, I will briefly tell you about its use: As a teenager, I was a little chubby (tss, sedentary lifestyle) after I with the help of a fat burner from a pharmacy, I lost weight to the point of an ordinary teenager (which I was very happy about) and in the company, there were no fat people or athletes (Russian rap, clubs, beer cigarettes did their rotten job) as it happens, everyone grew up in this mess (you know, my peers are the same) And recently (5 years later) half of the people began to get smarter, some got married, some got married, some took up sports.
In short, I decided to go to the rocking chair, because... a guy who was a jerk like me came a year and a half later as a beefy, handsome guy. I remembered the rocking chair exactly a year ago. I studied a thousand videos, read tons of literature (the most useful for beginners) because... There were a dime a dozen programs on the Internet, I came across this site, read the comments, people were happy. I chose the programs for myself (naturally, I started with the first one) and then away we go!!! Exactly a year has passed, I have changed, so I’m happy! people whom I haven’t seen for a year were also surprised, saying, “Yeah, it’s unusual to see you like this,” not that it’s great, you can’t change radically in a year. But I’m very pleased with myself!!! The programs were really not compiled spontaneously, I tested the work of its components on myself, everything works))
Of course, I also have comments: I didn’t have biceps at all, and when I worked out according to the programs without focusing on the biceps (for weight), the biceps somehow didn’t grow, and after 9-10 months my biceps were very behind, although I did a couple of times I’ve been working on intensively working it out. And for the last 3-4 months I’ve been working often using the same programs to work it out. Of course, I recently watched a training video that said that the biceps, and indeed almost any training muscle, needs to be tensed at the end of the exercise (I hope you understand what I mean). (I expressed it like a child, but I think you understand) And when I started doing this, the muscle began to grow!!! and now my biceps are no longer so lagging behind, although I’m not completely satisfied with them. So my remark goes to the fact that in the programs, the biceps is not given much importance. One can say roughly, Everything is proportional, but the biceps lags behind, but after all, she is the one who catches your eye. In short, my wish is that the biceps are not ignored. And it would also be desirable to create a basic program, not program No. 1, but the base - bench press, squat, deadlift...
Thank you very much for drawing up the program, when I started working out I weighed 64, now I weigh 81))) naturally, with your help and with your programs for increasing weight, gainers proteins and creatine + vitamins did their job!
And in some comment I read that you don’t want to post your photos (the creators of the site and the creators of the program) and recently the idea came to you that you would post a photo of only the body, without a head) that is, without a face.) well, that’s advice)
Thank you again! I'll write back in a year))))))
