Trapezius workout: trap and shoulders vs trap and back?

Trapezius workout: trap and shoulders vs trap and back?

In this article, we will find out which trapezium muscle training is more effective for muscle growth: with the shoulders or with the back.

Trap And Shoulders Vs Trap And Back

The topic of this article is relevant and constantly discussed by professional athletes and trainers. It is discussed in any gym.

When it comes to training the muscles of the trapezoid, some people prefer to train them with shoulders, and others with back. Which method is more effective? There is no objective answer yet, but it’s still worth sorting out the problem.


The trapezius muscles are the superficial muscles of the upper back. They are attached to the spine, start from the occipital bone, reach the lower vertebrae and go to the side, to the shoulder blades. The main function of the trapezoid is to support the hands and provide movement of the shoulder blades.

The name trapezius muscles got due to its shape, which is very similar to trapezoid.


With a closer look at the trapezoid, they can be divided into three sections: upper, middle and lower. The upper part of the trapezoid, going from the neck to the side, to the clavicle, raises the shoulders.

The middle part, or transverse, of the trapezoid is involved in bringing the blades together. I bet you never thought that you were training a trapezoid while driving your shoulder blades while lying on a bench? The middle part of the trapezoid is located in the middle of the back and extends to the side, from the base of the neck to the edge of the scapular bone.

As for the bottom of the trapezoid, it is located between 4 and 12 processes of the spine, between the shoulder blades and under them, to the end of the spine. It becomes visible if you lower the shoulder blades down, keeping your arms straight.

Most believe that you need to develop only the top of the trapezoid, which is located at the top of the back. But trainers and doctors will say that the trapezius muscles must be fully and evenly developed, otherwise an imbalance that negatively affects posture may develop, which can later cause problems with the shoulder girdle.


Several exercises are aimed specifically at the development of the trapezoid region. The most popular of them is performed very simply: raising and lowering the shoulders, or shrugs with the shoulders.

Standing, arms extended along the body, in the hands of a burden, raise your shoulders up. Tighten your muscles and slowly lower your shoulders until you feel the trapezium stretch. Pretty simple, right? The most popular types of shrugs:

  • shrugs standing with a barbell in front of you,
  • shrugs standing with a barbell behind your back,
  • shrugs with dumbbells,
  • shrugs in Smith machine.


These exercises are not related to trapezoid training with shoulders or back, but will add variety to your training, as they are aimed at the development of trapeze. This is a “farmer’s walk”, craving for the face, horizontal pull-ups.

Farmer’s Walk: Take a burden that will be sensitive to your shoulders. The legs are slightly bent, the shoulder blades are flattened. Take short steps. During the steps you will feel the trapezium stretch. By the way, if you want to work out trapezes during cardio, then this exercise is great.

Upright cable row: put a rope tip on the horizontal cable machine. Stand right in front of the machine, grasp the edges of the rope with your hands. Move away from the simulator, holding the rope, to the distance of outstretched arms. Pull the rope to the chin, keeping your elbows as high as possible. Squeeze the trapezoid and rear deltas before releasing the rope. This exercise will also work great on your back deltas.

Horizontal pull-ups: set the bodybar or bar at a height at the waist level. Take a wide grip under the bodybar as if you are holding on to the horizontal bar. Keep your legs straight and lean on your heels. Stretch as high as possible, until your chest touches the bodybar, bringing the shoulder blades. Lower to the starting position and repeat. It trains the latissimus dorsi, rhomboid and posterior deltas.


The argument for training the trapezius with the back muscles is the fact that the trapezius muscles themselves are the large back muscles involved in supporting the spine.

Trapezium is involved in basic back exercises, such as deadlift rod on a hex bar, pull in a frame, pull rod in a slope.

Since the trapeziums work during these basic exercises, it makes sense to train them with your back.

Back workout pattern

Exercises Sets Repetitions
1. Deadlift 5 5
2. Incline rod pull 3 10-12
3. One hand dumbell lifts 3 10-12
4. Close grip lat pulldown 3 10-12
5. Draft of the lower block with straight arms 3 10-12
6. Shrugs  with a barbell 3 15



There are two arguments for training trap with shoulders. Professional weightlifters and trainers will tell you that the trap is so connected to the shoulder blades and involved in supporting their movement that they need to be trained together with the deltoid muscles.

In addition, the visible part of the trapezoid is located next to the shoulders. Nothing is more inspiring than a pair of broad rounded shoulders and embossed trapeziums resting on them from above.

Popular exercises for the shoulder girdle that load the muscles of the trapezium: pulling the bar to the chin with a wide grip, taking the bar to the chest from the hang, jerking and any other movements that require raising your arms above your shoulders. This training example shows how you can train your shoulders with an emphasis on trapeze.

Shoulder Workout Sample

Exercises Sets Repetitions
1. Barbell push 3 6, 4, 2
2. Barbell Front Raise 3 8-10
3. Side dumbbell lifts 3 10
4. Incline dumbbell front raise 3 10
5. Wide grip lat pulldown 3 15
6. Shrugs  with dumbbells 3 15
What sports to do to lose weight

What sports to do to lose weight

Today’s world is ruled by the cult of the sports body. How to find the forms of your dreams? Many hopes are placed on sport. That’s just the abundance of different techniques in combination with poorly trained instructors leads not to finding the ideal proportions, but to physical exhaustion, trauma and dislike for the sport for the rest of your life. Today we will help you figure out how to correctly introduce training and proper nutrition in your life, and what sport for weight loss gives the best results.

Why did not you manage to lose weight?

Everyone who has not managed to lose weight due to training, make the same mistakes:

  1. Preservation of previous eating habits. Even the most effective training program will not give the desired result, if not to deny yourself food. This is not an appeal to sit down on a hard diet, but you will still have to adjust your diet.An obligatory condition for weight loss is a caloric deficit, that is, their costs should exceed consumption. To create a deficit it is often enough to replace simple carbohydrates (refined sweets, baked goods) with complex ones (cereals, vegetables, fruits, whole grains). To go to the other extreme and there is very little and rarely too it is impossible. The body perceives this as a signal of hungry times and begins sports to do to lose weight to slow down the metabolism to create fat reserves for the future. The problem is solved often (up to 6 times a day), but small in volume meals. This provides a run on the treadmill correctly deficit of calories and only contributes to the acceleration of metabolism.
  2. Absence of a system. The result can only be obtained from regular training. Better 3-4 short sessions per week than one exhausting workout at the weekend, from which you will only get physical exhaustion.
  3. Fanaticism. This concerns enthusiastic newcomers who have a habit of dramatically changing their lives from Monday. They at once refuse all harmful products and visit the gym 5-6 times a week. But enthusiasm has a property with time to fade, and the rule “the more, the better” in the sport does not work. As a result, an ardent fan of HLS is very quickly disappointed, and then tells everyone about the inefficiency of training.

The key to success in losing weight is a gradual change in habits in a comfortable pace for yourself. The training and nutrition regime for each type of physical activity is built up. We will consider the most effective of them in terms of losing weight.

lose weight

Cardio Workout

Cardio is the classic for losing weight. Running, walking, bicycling, aerobics and other types of active, accelerating the heartbeat of the load will allow you to spend a maximum of calories with minimal time costs. Other advantages of cardio training include:

  • healing effect on the cardiovascular system;
  • Fresh air, the location on which involves a large part of cardio-loads;
  • Availability, as you can do it yourself and without additional equipment.

But if your goal is to lose weight, and not just to train your heart and tighten your muscles a little, you need to deal with cardio in consideration of many nuances.

  1. The optimal duration of training is 40-50 minutes. During an aerobic exercise, the body draws energy from fat stores, but it does not happen from the first minute of training. To make the fat “go to use”, glycogen reserves from the muscles and liver must be used for a start, and this takes about 20 minutes. If you were engaged only 20 minutes, then  on the amount of fat tissue such training will not affect. But even more than 60 minutes of training, too, is not worth it, because after this time the body begins to use muscle tissue instead of fat.
  2. Correct alternation of loads and rest. Cardiovascular better to spend as often as possible, and if the body manages to recover, then even daily. Unlike the power loads, rest after which continues to stimulate the metabolism, aerobic exercise burns fat and speeds up metabolism only directly during the session.
  3. Heart rate control. For effective fat burning, high loads are not needed. If you run fast, then actively train your heart and stamina. But the occupation at the limit of its capabilities can not last long, and, perhaps, you will not even reach the phase of fat burning. A good pace for losing weight can be calculated by the pulse. It should be 60-70% of the maximum mark, for the calculation of which you need from 220 to take away the number of your full years.
  4. Food. Forget about classes on an empty stomach. If you want not just to quickly get rid of excess fat, but also to find a sports body, then for 30-60 minutes before training you need to eat something light, combining complex carbohydrates and proteins. The first will provide you with energy for a long training, and the second will not allow the muscles to break up together with the fat tissue. After loads for about 45 minutes, it’s better not to eat anything. Then, if it’s a day, you can eat something from carbohydrates to replenish energy, and in the evening it is necessary to confine yourself to protein foods in combination with vegetables.

cardio workout

Now let’s talk directly about the varieties of cardio loads.

Running or walking

With the help of running, you can quickly get in shape, as in one 40-minute workout at an average rate of about 500-600 calories, which for a slimming person is almost a third of the daily diet.

But if the weight is too large, start better with  walking at a fast pace. This will exclude an excessive load on the heart and joints, besides the beginning runner, it will be difficult to continue training recommended 40-50 minutes. The expenditure of calories during fast walking is approximately 200 kcal per hour. But this figure can be increased by 45% using the technique of Nordic walking using ski or specialized sticks.

Intensive group sessions

Fitness in groups is divided into many kinds – aerobics, shaping, tai-bo, bodyflex, etc. Combines them that all exercises are done with own weight or light dumbbells (up to 3 kg). Classes in the group under the supervision of the instructor will not allow you to feel sorry for yourself and relax before the time, so with regularity and parallel adjustment of nutrition, you get a guaranteed result in losing weight. However, such training carries a great shock load on the joints, so not everyone is useful.

sports to do to lose weight


Yoga and Pilates

Static stretching exercises will increase your flexibility, develop a little strength, teach you to relax, but this is not the best way to lose weight. The expenditure of   calories in such occupations is minimal, and they have no stimulating effect on metabolism.


Dance is the most fascinating version of cardio loads. You can choose any genre to your taste, but the most contributing to weight loss are:

  • Flamenco. Passionate Spanish dance, involving all muscle groups.
  • Belly dance. Perfectly pumps the press and helps remove fat from the thighs.
  • Irish step. By energy efficiency is not inferior to jumping rope or step aerobics.

Another plus – you can go to a couple of dances with your spouse, combining the sport with family pastime.

Power training

In the gym, you can not only build muscle mass, but also get rid of fat. It’s all about the training scheme. For fat burning, each exercise should be done 3-4 times with the maximum number of repetitions in each (20-25). Accordingly, the weight of the inventory must be chosen so that you can lift it at least 20 times.

power training

Another important condition is a minimum rest between approaches, not more than 1 minute. With such a training scheme, a girl can not be afraid to build muscles, since this approach is aimed solely at fat burning and drawing the relief of the musculature.

Classes at home

With a lack of time or money, you can go in for weight loss at home. In addition, it is almost the only real opportunity to come to form a woman in a decree. You can do absolutely free of charge, guided by video lessons from the Internet. And you can spend a little and buy small dumbbells (2-3 kg) or weighting agents, which will make home workouts more intense and diverse.

You need to train at least 3 times a week for 40-60 minutes. Each lesson should include both cardio and strength. In the absence of simulators, a cardio load can be provided at the expense of a rope or jog in place, and if the house is multi-storey, burn the calories will help to  run along the stairs. Strength exercises should be as diverse as possible, directed at different muscle groups.

Do not need to swing the press for hours or make slopes to get rid of the stomach and sides. Local fat burning does not exist, this process occurs evenly on all parts of the body.

Whichever sport you choose for weight loss, the main thing is to enjoy the process itself, because on one willpower you will not last long. A guaranteed and long-term result can be obtained with moderate, but regular training, and only under the condition of changing eating habits.

How to choose a gym?

How to choose a gym?

Someone before, someone later, comes to the idea that it’s time to start practicing yourself, lose weight, pull up the figure, pump up the muscles, and then the main question arises, how to choose a future gym that will allow you to engage in fitness or bodybuilding.

At the first stage, when the idea to go to the gym was ripe, it is necessary to decide on the choice, because there are many fitness centers in almost every city, and among all this diversity you need to choose only one that will meet all your criteria in order for the training to take place comfortable and effective.

Choosing the right gym

Before, finally stopping your choice on a specific gym, we recommend that you get acquainted with our tips and recommendations that will help you spend your financial resources and time more effectively to achieve a beautiful, athletic figure.

The purpose of the gym

Not all fitness centers are equipped with the necessary equipment for carrying out full-fledged strength training, some have mostly treadmills, exercise bikes, ellipsoids (such gyms are “sharpened” for aerobic training, that is, to lose weight, lose weight), others, have a lot of collapsible dumbbells and bars, a platform, various vultures, a lot of pancakes and bars under the bar (that is, the inventory involves explicit increases in strength and muscle growth).

The first option is more suitable if your task is to burn fat, the second option is suitable for those people who want to build muscle, pump up, so based on the equipment available in the gym, you can already make a conclusion whether it is worth visiting it or not.

To find out what kind of equipment is most likely to be in one or another gym, it’s enough at the entrance, ask for a tour around the hall from the administrator or a fitness trainer, or find their group on social networks (instagram, facebook), in which probably there will be a photo of the hall and the inventory, which is there).

A muscular athlete with a bare torso stands in a slant with a dumbbell in the gym
A muscular athlete with a bare torso stands in a slant with a dumbbell in the gym

The cost of the subscription to the gym

In many cities, it has long been practiced to sell, not only a monthly but also an annualsubscription, the cost of which can be completely different, and everything will depend on the status, name, location of the gym, and of course on the presence / absence of this or that training equipment, the area of ​​the premises, various free / paid services (swimming pool, massage, solarium, sauna).

As a rule, people who have a high enough income who are willing to pay a small amount for comfort, go to expensive, premium, VIP fitness centers, all the rest are satisfied with the average and low quality of the hall. But sometimes, it even helps to tune in to the training, immerse in the working atmosphere of the gym, plunge into the days of Arnold Schwarzenegger’s “basement rockers.”

Therefore, if your financial resources do not allow you to visit expensive fitness centers, find economy class rooms, do it simply, thanks for example to the notorious 2gis program, specify your city, and in the search type “gyms”, in the window that appears, which are in your city, indicating the phone, the schedule of work, the cost of the subscription, photos and reviews, it is very convenient and simple.

The leading positions of VIP or premium class are occupied by WorldClass, the cost of a monthly subscription in such a gym is usually $ 100-150, as for the economy class.

Money (dollars) and dumbbell on a dark background
Money (dollars) and dumbbell on a dark background

Schedule (mode) of the work of the gym

One of the most important criteria for choosing a gym is its mode of operation, because sometimes the main work activity ends very late, and the halls that work until 21:00, have to “weed out”. The same applies to gyms that start opening at 9-00, they obviously will not suit people who are used to training in the morning, before the main job.

Strength training  2-3 times a week, for 30-45 minutes (many are still in this mode of training, because they do not want to change the usual gym with an inconvenient work schedule for them), almost to nothing, except for an empty purse and empty Spending time will not result, due to the fact that you will not have enough time to fully implement all the repetitions with the observance of the rest time between the approaches.

Hurrying to perform the exercises, for a short period of time, until the gym is closed, you can not arbitrarily cause yourself and other  trauma, and it is natural not to talk about the concentration of attention to the technique of performance in such a fast mode of the training process.

Therefore, if you want to successfully combine time work and a gym, try to find 24-hour (in small and medium-sized cities, there are almost none) or a hall that meets your working day requirements, for example, from 7-00 to 23-00.

Time for fitness
Time for fitness

Other points that should be considered when choosing a gym:

  • Is there a fitness instructor in the gym (a competent coach will be able to suggest the technique of performing exercises, give advice and recommendations on healthy nutrition and the plan for training)
  • How often the room is ventilated, whether there are conditioners, is especially actual in the summer (in conditions of heat, lack of oxygen, it is much harder to train, there is shortness of breath)
  • Location from home / work, the closer the room, the easier and faster it is possible to get, and hence fully exercise
  • Does the music play, if it plays what, sometimes it is better to take your mp3 player
  • How good is lighting, in poor lighting, eyesight deteriorates, you can accidentally injure yourself or others
  • The area of ​​the room (in a small and narrow hall, oxygen is less, simulators, dumbbells, barbells are constantly occupied)

As a rule, in expensive halls, absolutely everything is done for comfortable and pleasant workouts, starting with a shower room, in which there are already all soap supplies, ending with free protein-carbohydrate cocktails, which are so necessary for the athlete to recoverfrom training.

Fitness girl drinks from a shaker water in the gym
Fitness girl drinks from a shaker water in the gym

And the last thing I would like to draw your attention to is directly on the trip to the gym, some having read this article, they will not go anywhere, find an excuse, there is no time, I’m too thin or fat, I’m ashamed and so, through all these, the “test” were almost all successful fitness models and bodybuilders, all were once very weak, thin, with a flat booty and thin arms, but they all found the strength to go train, overcome themselves. This question only concerns your motivation, how much you need it all.

Look at Arnold Schwarzenegger in 15 years, it was the usual skinny young man, and how he became thanks to heavy training in the gym and rigid internal discipline, which he was betrayed, and that led him to success in almost all areas, not just in the bodybuilding.

Following our advice, choose a gym for yourself, find yourself a training program, learn the technique of doing exercises, get to know the proper nutrition when playing sports, and follow your ideal athletic figure.

Watch the video: How to choose the right gym?

Safety in the gym

Safety in the gym

To date, the fitness industry is experiencing a peak in its development, now it has become fashionable to go to the gym, but very many people do not even think about safety in it, thereby exposing their health to dangers, and the elementary ridicule of an athlete with “experience”.

Surely you saw in YouTube, funny videos dedicated to fitness rooms, where a certain athlete gets up with something incredible with a barbell, dumbbells or simulators, or maybe you did not even understand this, because you yourself do not know how to behave properly in the gym what is allowed and what not to do, how to exploit a particular trainer, what clothes should be on you when engaging with the weights.

But most importantly, this is your health, which no one except yourself will take care of, therefore, to observe safety techniques, first of all, is necessary in order not to harm your body, joints, ligaments, tendons, and not to injure others.

Safety in the gym

Safety in the gym is needed not only for novices
Safety in the gym is needed not only for novices

And now we will pass to the general moments of safety at finding in an exercise room:

  1. You should not smell badly, take a deodorant, shampoo, towel, slippers for a shower.
  2. A person consists of 70% water, so it’s extremely important to have a bottle of clean water(0.5-1.5 liters), otherwise dehydration will begin, the blood will thicken, the heart will beat more often, the water-salt balance will also be violated, due to this breaks the neuromuscular connection, because of what, you simply will not have the strength to continue to engage in further.
  3. Clothes should be clean, not torn, and comfortable, during exercise, there should be no discomfort, clothes should not restrain movement, do not wear synthetic clothing, the skin should breathe. For classes, it’s best to use shorts that are tight or loose, someone prefers, top up a shirt or t-shirt, but not a warm jacket. Girls, we recommend, specially designed for training in the gym clothes: for the bottom – leggings, breeches, trousers, shorts, for the top – a shirt, T-shirt, sconces, you can buy in any sports shop, for example, in a sportsmaster.
  4. Use, sneakers, sneakers in the gym, but not slippers (slates). Already many athletes have suffered from slippers, they are slippery, the ankle does not fix, as a result, the joint walks, all this leads inevitably to injury. Shoes, as well as clothes, it is better to buy in a sports store, and not in the market, where it is worse in quality.
  5. Do not cling thoughtlessly in the gym for anything, find a fitness instructor, ask him to draw up a training plan, ask him to show the technique of performing the exercises you are interested in.
  6. Do not forget to disassemble the bar correctly, you should not take more than 1-2 pancakes from one side of the neck, otherwise there will be a preponderance, and you or others are injured.
  7. Do not disturb others in the gym, first of all, this is: when a person does the exercise, do not approach and do not ask “how much you still”, as soon as the occupant has finished the approach, ask, in addition, do not “hover” before your eyes, and in the background, while the athletes are approaching, this is very distracting, does not allow you to fully concentrate on doing the exercise.
  8. Before training, always perform a warm-up, if necessary, use warming ointments. Cold muscles and ligaments, very easily injured when loaded. The warm-up in the gym should not only be before the beginnings of all exercises, but also before the beginning of the basic (working) approach in the exercise, that is, if you perform bench press lying on a horizontal bench, 4 sets of 8 times with a weight of 80 kg, then the warm-up will look like this: 1х15 – empty neck, 1х12 – 40 kg, 1х10 – 50 kg, 1х8 – 60 kg, 1х6 – 70 kg, working approaches 4х8 – 80 kg.

Read also: How to choose a gym?

The girl performs a horizontal pull in the block simulator
The girl performs a horizontal pull in the block simulator

Do not forget about the hitch, the stretching of the muscles after training helps to restore them as soon as possible, also increases the muscle strength and growth potential (the more the muscle stretches, the more it contracts, which means that the greater the training effect will be from the exercise).

We draw your attention to the warm-up, the hitching, this is what so many, and beginners and even experienced athletes neglect in the gym, thereby subjecting their musculoskeletal system, muscles to various injuries, ranging from stretching the muscle fibers, ending with a complete detachment of the tendon.

Rules of training in the gym

  1. According to the old good tradition, in the gym, one should not step over the barbell, such a lunge can be perceived as “rolling”, as a gesture of disrespect.
  2. The gym is a public place, respect yourself and others, behave with dignity, do not make noise, do not talk too loudly
  3. Having started independent studies on the simulator, pay attention to the correctness of the technique of execution, you can learn it from the coach, or from a more experienced athlete, and also in our section of the exercise. Otherwise, the likelihood of injury is great, despite the fact that modern fitness equipment of the halls, compared to the “rusty iron” rockers of the 90s is quite safe.
  4. After completing the exercise, you should disassemble the projectile (remove the pancakes hung on the simulator / bar if they were used, put dumbbells / weights in place).
  5. When you visit the gym, you may encounter one quite popular problem for all the people of trainers and free weights can not miss, so you need to ask, busy or not busy or that the simulator, especially racks over the bar. Otherwise, if you wander randomly, without asking permission, to take / disassemble fitness equipment, there will be complete confusion and conflicts.
Girls cute chatting while doing exercise in the gym
Girls cute chatting while doing exercise in the gym

How to start a newbie in the gym?

Strength training of beginners in the gym, full of mistakes and troubles, which can entail injury and zero result. Therefore, you need to properly approach your training process.

Below are some guidelines that will help you understand how to start building your workouts in the gym:

  1. Find yourself a training program with a detailed description, which will clearly describe the recommendations for the choice of working weight on the bar, relaxation between the approaches and the duration of the training, of course, based on its purpose (mass gain, muscle drying, increased strength endurance, strength increase, weight loss, increase in aerobic endurance)
  2. Learn the technique of performing exercises that occur in the chosen training program
  3. Adjust your meal plan, in favor of increasing / decreasing caloric content, and in choosing the right, healthy foods that form the basis of a healthy diet
  4. Purchase a sports bag with which you will go to the gym, it must be clean water, change clothes and shoes, optional soap supplies / sports nutrition / bandages / warming-up ointment.
  5. Any training should start with a warm-up (performing an exercise with a very light weight for you, jogging, mahi and slopes), in order to avoid injury during training.

On this list of basic safety requirements and rules of staying in the gym ends.

Strength training in bodybuilding

Strength training in bodybuilding

In the article an example is considered, an effective strenght training program in bodybuilding, supported by theoretical knowledge. This approach to training, it will be possible to apply for any power sport. In addition, we will also answer questions about how the muscles work, where the energy of muscle contractions comes from, what is the benefit and harm of the strength training that is before and after the trip to the gym.

Under strength training, it is customary to understand training with weights (weights) in the gym, the main purpose of which is to increase the overall strength, strength endurance, explosive power, and of course build muscle.

Strength training will vary for all sports. So, for example, in bodybuilding, where the main goal is to build muscle, the training will focus mainly on strength endurance, for powerlifting, the training will be aimed at increasing the explosive force in one repetition, for arm wrestlers, the workouts will be aimed at increasing static muscle strength, for other species sports, for example swimming, strength training will develop a specific strength (for example, the power of a stroke). Anyway, the goal of any strength training, any kind of sport, is to develop the strength of the muscles.

In order to understand how strength training works on the athlete’s body, it is necessary to understand what forces muscle strength to grow, how it is given to training. We will not go far into biochemical processes, because this information will not be of practical use for you.

Due to what muscles contract?

From the article, how muscles work, you could know that the main energy supplier for skeletal muscles is ATP (adenosine triphosphate), which when released releases energy. But the reserves in ATP muscles are very small, literally enough for 2-3 seconds of work, therefore, ATF must be constantly, from where you take it. The ways of ATP recovery in the body are different, and they are not the same for different sports. We are interested only in the way of synthesis of ATP, which occurs in power sports. So, for example, with the maximum muscle tension, within 10-20 seconds, energy supply occurs due to the use of creatine phosphate, with a longer load, 1-2 minutes, another source of energy is connected for muscle contraction –anaerobic glycolysis (without oxygen), resulting in the release of energy + lactic acid.

Read the article about safety in the gym.

Strength training
Strength training

Thus, strength training consumes mainly creatine phosphate and glycogen (carbohydrates).

Below we summarize the simplest formulas for better information perception.

ATP cleavage

  • ATP => ADP + F (phosphate) + free energy;

But ATP in the muscles is very small, so you need to constantly restore to supply them with energy:

At maximum loads (10-20 seconds):

  • ATP => ADP + F + free energy
  • Creatine phosphate + ADP => creatine + ATP

Creatine phosphate is a form of creatine storage in the muscles.

That is, creatine phosphate, restoring ATP, due to the transfer of the phosphoric group ADP.

With longer training (1-2 minutes):

Complex carbohydrates, in the form of glucose molecules connected to each other in a chain, come to us in the bloodstream with food, supplying our muscles with energy, as soon as glucose becomes much, the body begins to save excess carbohydrates in muscles and liver in the form of glycogen.

In force training, the anoxic route (anaerobic glycolysis) of the cleavage of glycogen is used.

The process of anaerobic glycolysis can be expressed as follows:

  • glycogen or glucose + F + ADP => lactate (lactic acid) + ATP

Thus, the energy is supplied to the body in strength training.

In aerobic training (running, swimming, bicycling, walking), energy supply of muscles occurs due to aerobic processes:

  • glycogen, glucose, fatty acids + Ф + О2 => СО2 + Н2O + АТФ

Now you need to understand why aerobic workouts help burn fat, and anaerobic workouts (power) help build muscle.


The bodybuilder does the exercise: lifting the bar to the bicep standing
The bodybuilder does the exercise: lifting the bar to the bicep standing

Depending on your level of fitness, the consumption, the supply of glycogen and creatine phosphate is different. For example, professional athletes have not only large reserves of creatine and glycogen in muscles, but also a low consumption of these substances. Therefore, such athletes can more intensively and longer train, showing high power indicators, in contrast to a beginner or an untrained person.

Example of strength training (bodybuilding)

For an example of strength training, we give an example of a training program that is used in bodybuilding, for building muscle mass:


  • Squats with a bar 3х10
  • Bending of legs sitting 4х8
  • Bench press bar 4х8
  • Press of dumbbells lying 3х10
  • Rises on socks sitting 4х12
  • Rises in the legs 4×12


  • Deadlift 3×12
  • Hyperextension (with burdening) 4х12
  • Pressing rod sitting 4х8
  • French bench press 3х12
  • Lifting the bar to the biceps standing 4х8
  • Twisting 2х50


  • Squats with a bar 4×8
  • Leg extension 3х12
  • Bench press bar 3х10
  • Dumbbell cultivation lying 4х8
  • Press to the bottom in the block simulator 3х12
  • The climbing of the knees in the 4×12 horn

The first figure approaches, the second is the repetition. Weight should be commensurable with your real strength. As you train, gradually increase the working weight, while maintaining the number of approaches and repetitions.

This program of training for bodybuilding is universal, suitable for both beginners and experienced athletes. For professionals, that is, athletes who have a long workout experience (5 or more years), as well as a high level of training, apply various training programs that involve 5 trainings per week, with the development of each muscle on a separate day ( split training).

Exercise of dumbbell presses on a horizontal bench with an insurer
Exercise of dumbbell presses on a horizontal bench with an insurer

Please note, this program is primarily for building muscle mass, you should not use it to increase strength, if your level of training is significant (in this case, training programs are used to draw strength indicators – for powerlifters ).

When exercising, always pay attention to well-being, listen to your body. If there is no desire to exercise, the workers’ weights fall, there is no appetite, constant pains in the joints, ligaments, tendons, muscle cramps, and so on, this is a sure sign of the athlete’s overtraining, which requires immediate adjustment of your training programs, nutrition, recovery – remember this always!

Benefit and harm of strength training

Strength training (anaerobic), at home, or in the gym, is significantly different from aerobic, starting with the principle of energy supply to the muscles (above mentioned), ending with traumas that can be obtained. But, strength training, can give something that aerobic training can not give, so without strength training an amateur athlete, an experienced athlete can not do. Below are the main advantages and disadvantages of such training.

Benefits of strength training

If you do everything in moderation, do not load your body with extreme loads in the gym, engage in “your pleasure”, then such training will have a favorable effect on your well-being, strengthen the immune system, the musculoskeletal apparatus, in addition, becoming stronger, your confidence in itself, in its power will increase, with each training.

The realization that you are doing something that others can not, do not want to be lazy, you will bring pleasant thoughts, thoughts of a strong person.

As for the body, reasonable, power loads will bring you the following advantages:

  • strengthening of the cardiovascular system
  • increased metabolism
  • the growth of muscle mass and strength
  • increase in the production of testosterone, growth hormone, as a result your libido will increase, the body rejuvenates
  • increase the strength of ligaments, tendons, muscular apparatus (you already without fear to tear your back awake to lift everything heavy if necessary)

Immediately dispel the myth, that training in the gym, strength training, makes girls masculine. No girl, can not pump large muscles in the gym, from weight training, because for this it is necessary to prune hormonal drugs, steroids. Maximum girls will be able to support their muscles in a tone, round, elasticize the buttocks, you can read more about women’s training.

Exercise a concentrated lifting dumbbell on the bicep
Exercise a concentrated lifting dumbbell on the bicep

Harm (disadvantages) of strength training

Strength training with improper training, as well as with crazy loads, which are often experienced by advanced and professional athletes, can stimulate the growth of muscle mass and strength, can sometimes bear irreparable harm to health (in extreme cases), in all other cases, any strength training, will bring a person health improvement.

Incorrect technique of performing exercises, not restoring the body after exercise, lack of proper nutrition, the main reasons for getting any injuries on strength training. To fix this, you just need to get acquainted with our site in more detail, consult with a competent coach.

The following disadvantages of strength training, will relate more to professional sports, which implies very large loads on the body, leading it to exhaustion.

  • wear, hypertrophy of the heart muscle
  • torn muscles, ligaments, tendons, various injuries of the spine

On this list ends, of course athletes do everything, so that this does not happen, they use sports nutrition, anabolic steroids, to recover properly.

What to eat after and before weight training

Proper nutrition, when exercising in the gym, is one of the main anabolic factors for the successful growth of muscle mass.

Before training, for 1-2 hours, densely for dinner / breakfast, especially if you are, decided to pump up muscles. In the event that your goal is to dry, lose fat, then according to scientific research, do it better on an empty stomach, that is, try not to eat anything. However, we do not recommend coming to training, with “crazy” appetites, with this approach, along with fat, you can lose precious kilograms of muscles. Therefore, the best option would be if your goal is fat burning – a light breakfast, for example, yogurt with a banana, and tea is not sweet.

Athletes who sit on the mass, tend to gain more muscle, recommended a high-calorie diet, throughout the “massonabor”. In this case, it is advisable to eat a high-calorie, nutritious food for 1 hour, for example, if the trainings take place in the morning, then an omelet with fish / meat and salad with greens, as well as a banana with yoghurt and nuts (walnuts) is quite suitable.

After training, it is necessary to make up the energy costs of the body, it is very simple, it is enough to drink a portion of protein-carbohydrate mixture (gainer), but do not get carried away if you are sloping to a set of excess weight.

Bodybuilder and outdoor refrigerator with food
Bodybuilder and outdoor refrigerator with food

More precisely, you gainer generally will be contraindicated, if you are a typical endomorph. A little bit of sweet water (juice), it will be quite enough after training, and even better quality BCAA amino acid bank (1-2 measuring spoons), which will protect the muscles from the processes of catabolism (destruction).

Try, after training, for 1-2 hours, to consume complex carbohydrates and proteins. For example, one of the best meals after a gym will look like the following products:

  • Brown rice.
  • Chicken breast.
  • Vegetable Salad.
  • Yogurt + nuts.
  • Fruit.
  • Juice.
  • Protein scoop.

The so-called protein-carbohydrate window, which must be “shut down” within 20 minutes after training, is nothing more than a myth (according to all the same modern scientific works), or rather, its importance is greatly exaggerated if you replenish the energy costs after not 20 minutes, and 40, or 120 minutes, nothing terrible will happen, the effectiveness of the training will not be reduced.

However, it should be remembered that after we trained, a powerful mechanism for the synthesis of new muscle cells was launched. So, in order for this “mechanism” to bear fruit, it is necessary to maintain its efficiency by constantly infusing it with “fuel” in the form of the right food products.

About how to properly gain weight, or to dry read in the relevant articles.

Strength training is ideal for people who want to become stronger and healthier. However, in our opinion, combining strength training with cardio training (running, swimming, skiing, walking, biking, etc.) will be better and more natural for the body, so you can develop strength, agility and endurance in various ways.

5 Principles of Strenth Training

Types of cardio training

Types of cardio training

There are several types of cardio training, so that everyone can choose for themselves the optimal physical activity. Most workouts can be conducted outdoors and at home without the use of special tools.

Types of cardio training

  • Run.This is the most famous, simple and affordable form of cardio. Such loads train the heart, lungs and promote weight loss. Running in the morning activates the process of fat burning, gives a charge of vivacity and energy for the whole day, and also gives self-confidence. Evening jogging will help to remove the burden of a hard working day and provide a healthy full-fledged sleep, which is important for complete physical and psychological recovery.
Cardio training
Cardio training

A similar action is provided by fast or Scandinavian walking, as well as swimming.

  • Bicycle riding. This kind of load is suitable for countryside, far from the gas pollution of megacities. To increase the load and intensify the burning of calories on a bicycle, it is worth traveling in a hilly terrain.
  • Step aerobics. This is the optimal kind of load for women. Such cardio helps to lose weight and keep the body in tone. The advantages of such trainings are: high efficiency, a variety of programs and psychological relaxation.
  • Thai-bo. This type of cardio work combines aerobic loads with elements of martial arts. A unique complex accelerates the process of fat burning and allows the formation of an ideal tightened body.
Cardio exercises
Cardio exercises
  • Boxing. This is an aerobic exercise aimed at improving coordination of movements and training of the cardiovascular system.
  • Rowing. This kind of load will suit men. In addition to training the heart, rowing helps to form high-quality musculature of the upper body.
  • Skipping rope exercises – read the article by the link.

Cardiovascular equipment

You can do cardio at home or in the gym using special simulators. They allow you to adjust the speed and intensity of the load, as well as monitor the amount of calories spent. The advantage of cardiovascular equipment is that they can be used at any convenient time, regardless of the weather.

  • Treadmills. Classes on such simulators are similar to simple running. They speed up the consumption of calories, promote fat burning, strengthen the body and maintain good health. Such exercises train the muscles of the legs, back and chest belt.
  • Elliptical trainers (orbitrek). It is a combination of a stepper, an exercise bike and a treadmill that combines the benefits of these devices. Training on such simulators are very effective, train different muscle groups and activate metabolic processes.
  • Exercise bikes are an alternative to riding a bicycle. Classes on such a simulator allow you to keep the body in tone, reduce the amount of subcutaneous fat and train muscles, in particular, legs and buttocks. In addition, they improve the performance of the respiratory system.
  • StepperThis is a simple simulator, which serves as an alternative to climbing the stairs.
  • Rowing simulator (alternative rowing). Classes develop strength and endurance, train the heart muscle and help to build quality muscle.
Cardio exercises
Cardio exercises

Types of cardio by intensity

Cardio-training is divided into ordinary, intensive and interval.

  • Ordinary cardioThis is a workout with sufficient duration and low intensity. The choice of the degree of exercise depends on the level of physical fitness. So, beginners or people with excess weight should start with simple training – walking, slow running or swimming As training can increase the intensity of training. During training, a small amount of calories is consumed, and the body takes energy from the fat deposits, which allows you to quickly get rid of them.
  • High-intensity cardio. With such loads, most of the workout takes place with a high intensity. The duration of such training is 30-40 minutes. During high-intensity training, a large number of calories are consumed, the reserves of ATP and glycogen are depleted.
Cardio exercises
Cardio exercises
  • Interval training includes alternating high-intensity exercises with a rest period. The length of the stages depends on the level of physical fitness. Such training activates the metabolism and maintains it at the maximum level within 24 hours.

There are many types of cardio workouts that can be done at home, in the gym or outdoors. Each athlete is free to choose the method of training at his own discretion, given the level of physical fitness and pursued goals.

Isometric training

Isometric training

The isometric training program was developed in the 60s of the last century and gained immense popularity among professional athletes around the world. At that time, the technique was used by athletes engaged in power sports and weightlifting. Today, the classes are applied in different sports directions, as well as with the purpose of rehabilitation in case of impaired motor activity. What is the essence of isometrics, how does it differ from static training and what are the popular exercises?

General rules and principles of isometric training

Isometry is based on a special method of muscle contraction, in which their stretching and movement of joints does not occur. This effect is achieved due to the short-term static stress of muscle fibers.

The essence of isotonic training is to exert maximum efforts aimed at performing an action that exceeds opportunities. A striking example is an attempt to move the wall or raise a knowingly heavy load.

To start cardio training should be after performing an easy warm-up. This will stretch the muscles and develop joints, which will reduce the risk of injury.

Isometric training exercises
Isometric training exercises

If you just master the isometry, start with the minimum time. Gradually prolong it, increasing the duration of muscle tension. The total duration of training should be 10-20 minutes.

You can conduct classes in several ways. You can do the whole complex of exercises, and then repeat them in a circle one or two more times. You can also execute 3 approaches at once, and after a short rest, proceed to the next task.

The muscles need some time to recover, so let them rest between approaches or circles. Duration should not exceed 1-1.5 minutes.

Isometrics is a kind of static exercise. However, it has a number of specific features, which is why classes are separated into a separate group. What is the difference? Statics involves a prolonged muscle strain, and isometry – a short-term with the maximum effort. Isometric training develops strength, endurance and increases overall tone. Static loads help to strengthen the muscles and develop ligaments and tendons.

Advantages and disadvantages of isometric training

Isometric exercises are very useful and have a number of advantages. First of all, due to the concentrated contraction and lack of stretching, the muscles become stronger and more enduring. These qualities are indispensable for athletes engaged in weightlifting or bodybuilding. Such a load will help develop muscle strength by working out those areas of muscles that need increased load in a particular period.

Isometric exercises improve the control over the position of the body. Such a result is achieved due to the static position and the gradual adaptation of the muscles to non-standard loads. In addition, such exercises develop flexibility.

Advantages and disadvantages of isometric training
Advantages and disadvantages of isometric training

Performing isometric exercises takes a minimum of time. The whole complex will take no more than half an hour to complete. In this case, the result after a few months of regular classes will exceed all expectations.

Isometry does not cause severe fatigue, so it does not require long rest and recovery.

You can conduct the training anywhere and at any time, for example, in public transport, at work or in line with a doctor. For this purpose, any surface or crossbeams are suitable.

One more advantage of isometrics is that all exercises are not very traumatic. First of all, this is due to the lack of movement. Due to low traumatism, such activities are suitable for people with limited motor activity, during recovery from injuries or after rehabilitation after illness.

One disadvantage is that training does not stimulate muscle growth, does not promote fat burning, and does not increase efficiency.

Exercises and exercises by isometric training

  • “Pushing the Wall.” Stand up against the wall, resting your palms on it. Make every effort, trying to move it from the spot. Naturally, this will not work for you, but the applied force will favorably affect the work of the muscles. For one workout, you can work out different muscle fibers, performing the presented exercise with one or two hands, shoulder or forearm, a foot, head or foot.
pushing the wall exercise
Pushing the wall exercise

To conduct isometric training, you can use the floor or the window sill. Press one hand from above, and the other from below, trying to “break” the surface in half. You can also use the doorway. Stand in the center and lean your hands in the parallel doors, trying to “push” them.

  • Palm wrist. Stand up straight, spreading a little leg to maintain balance. Fold the palms together at the chest level. The ulnar joints are spread apart. Compress the palms, making maximum efforts and straining the muscles of the hands and chest. The duration of the voltage is 5-10 seconds. After a short break, repeat the exercise.
Palm wrist
Palm wrist
  • Squats at the support. Stand at a level vertical surface. Sit down so that the hips are parallel to the floor, and the knee joints bend at an angle of 90 degrees. Straight back against the wall. Hold in position for a few seconds. Repeat the exercise 3-5 times with a little rest between the approaches.
  • Push-ups. Adopt the position of the bar, flattering about the floor with the palms and toes of the feet. Make sure that the brushes are located strictly under the shoulder joints. Fall down, bending the elbows and spreading them as far as possible. Hold in the bottom position, maximally straining all involved muscles.

A unique attribute for performing isometric exercises is the chain. The special projectile has handles at the ends, which facilitates their retention during the execution of actions. An alternative is a rope or a long belt.

Examples of isometric exercises with chains according to the Samson method:

  • Stand up straight, legs apart with shoulder width apart. Take the chain in hand, placing the brush at a sufficiently large distance from each other. Raise the limbs above your head and apply maximum force, trying to stretch or break the chain. During the exercise, strain not only the muscles of the hands, but involve the thoracic and dorsal.
  • The task is similar to the first, but elongated hands with a chain are in front at the level of the chest.
  • The starting position, as in the first exercise, but the hands with the chain are located behind the back.
  • Exhale, emptying the lungs as much as possible. Wrap the chain of the chest. Inhale, straining the pectoral muscles and trying to break the shell.
  • Secure one side of the chain to the foot. Stretch it by straining the triceps and biceps. Repeat the exercise on the other hand.
Isometric exercises with chain
Isometric exercises with chain

Isometric training is an effective way to work out an individual muscle in isolation, increasing its strength and endurance. Training takes a minimum of time, does not cause severe fatigue and does not require special physical training.

Do isometrics Build Muscle?

Strength exercises for women

Strength exercises for women

Strength exercises for women are a challenge in the world to improve their own figure. An incorrectly selected program can not only spoil the source material, but also harm the health. As you know, the female body at the genetic level is protected from building muscle mass.

Undoubtedly, you can achieve massive cubes of the press, but the path will be long and very difficult. In this article, we will tell you how to correctly bring your own figure into order with the help of physical exercises, making it attractive and smart.

Strength exercises for women – correct execution

Before you begin to train hard in the gym or at home – it is worth to go to a medical institution. Only after a complete diagnosis of health, you can start working on your own body, without fear of harming yourself. In the case of identifying problems at the physical level – consider them when selecting a program for classes.

Correctly chosen mode of employment is the key to successful progress in working on oneself. Among the most significant preparatory rules, it is worth highlighting the following points:

  1. On the first weeks of visiting the hall, it is recommended to get your own trainer. It is he who will help you to choose the correct mode of training and will give some tips on how best to perform exercises for women.
  2. Make a mode of morning exercise and stick to it. If it is twice a week – you can sometimes increase, but not decrease. The body must get used to a new way of life.
  3. Do not start the first training days with high loads. Stick to basic exercises for a month, implementing 5 sets of 10-15 repetitions. In the future, gradually increase the load.
  4. Strength exercises have many limitations associated with various kinds of diseases. Before the start of the training path, report on your nuances to the coach, and he will make the correct mode.

A variety of strength exercises

A variety of strength exercises
A variety of strength exercises

Coming into the hall, a woman encounters a huge abundance of simulators, and the execution technician exerts even more. That the first training day was not in vain, consider a few basic methods for the female:

  1. Pushups with weighting – during the execution of this method the upper part of the body works: the muscles of the hands, abdomen, back. The technician is performing a lot and all of them are effective. We recommend using several options in one workout, making 4-5 sets of 10-15 repetitions.
  2. “Rope” – has an effect on the muscles of the press and legs. Perform each workout for 4-5 sets – 12 reps.
  3. Exercises with dumbbells – Strength exercises of this type are suitable for building muscle mass and losing weight. In the first weeks of training it is recommended to take weight is most comfortable for you: you should not be easy, but not too hard.
    do 3-4 sets of 15 repetitions.
  4. Squats with weight – carried out with bars or dumbbells, while working should absolutely all the muscles of the body, starting from the shoulders – ending with the calf muscles. Do at least three sets of 15 repetitions.

Note: do not assume heavy burdens that your body can not do. After performing the exercise, there should be a feeling of pleasant fatigue and a slight shortness of breath. Between the approaches, take small breaks of no more than two minutes.

Strength exercises for women
Strength exercises for women

Anatomy of the bark

This technique is modern and effective, if desired, to achieve good results. The bottom line is that a special corset is put on the body, which groups the muscles into a single system. Whatever you do in the hall – the body will work. This technique is widely used in the following exercises:

  1. The bar is standard.
  2. The side bar.
  3. Back strap with knee pressure.
  4. Raising the pelvis on one leg.
  5. “Climber”.

Anatomy of the Cora is an indispensable physical exercise for women, regardless of whether you are gaining weight or getting rid of extra pounds.

Extensible Errors

How to properly perform strength training for women knows not every. As a result, a lot of mistakes arise that prevent you from achieving the desired results:

  1. Increased pace of implementation.
  2. An invariable mode of employment during a long time.
  3. Disregarding the frequency of visiting training.
  4. Too frequent training.
  5. Incorrect weight of weighting agents, bars, dumbbell.
  6. Performing exercises only for a certain part of the body, neglecting the development of others.

Adhering to the above recommendations – after a few months, you will get a clear result, so do not forget to dilute the strength training cardio with loads and other directions.

25-Minute Total Body Strength Training

Plank exercise

Plank exercise

Plank is an effective static exercise aimed at strengthening many muscle groups, in particular, the abdomen, thighs and buttocks. Get the result will help only compliance with the rules of performance and regularity of training. Plank helps to strengthen the muscular corset, improve the tone of the body, as well as increase stamina. However, such exercises are not suitable for inflating muscles and creating relief.

Use of the Plank exercise

Strengthening of the body and development of the muscular corset. First of all, the muscles of the abdomen and back are involved. Correct execution causes the neck muscles to work, which makes it possible to improve and strengthen the posture. Planck uses shoulder muscles, biceps, calves and buttocks.

Plank exercise
Plank exercise

Increase in concentration. Regular strength exercises for women improve concentration. Planck allows you to concentrate as much as possible on your feelings, which improves its effectiveness. In addition to physical endurance, this kind of exercise trains character and gives self-confidence, because not everyone can do it.

Reducing the abdomen and improving the waist. Plank is the most effective way to remove a sagging belly and wrinkles at the waist. To get the maximum result, you should additionally use cardio workouts, power loads and observe proper nutrition.

Such an exercise is indispensable for people who have problems with back, arterial pressure or contraindications to classical exercises on the press (twisting). Despite the relative safety, you should consult your doctor before performing the strap.

Plank exercise variation
Plank exercise variation

Advantages of the Plank exercise:

  • Regular execution of the rack will bring an excellent result after a few weeks. The body will become more fit, and the muscles are stronger and more enduring.
  • Planck employs almost all the muscles of the arms, legs, back, abdomen and neck.
  • To perform, no special sports equipment or clothing is required.
  • You can make a stand at home.
  • The exercise will take 3-5 minutes a day.

Disadvantages of the bar: beginners are able to stand no more than 15-30 seconds, after which there is a shiver in the whole body, indicating a muscle overload.

Exercise progress

From the side the execution of the bar looks very simple. However, keeping the weight of the body on the hands and toes is difficult enough, especially if everything is done correctly. For the first time doing the exercise should be under the control of the trainer or in front of the mirror. This will allow you to monitor the correctness of the exercises.

Plank exercise technique
Plank exercise technique

The order of the bar:

  1. Perform an easy warm-up, which will warm up the muscles and prepare the joints for exercise.
  2. Take the emphasis lying down.
  3. Raise the body, placing emphasis on the hands or elbows and toes. It must be parallel to the floor.
  4. During the exercise, you should keep your back straight, the whole body should be stretched in a straight line. It is important to maximally strain the muscles of the abdomen and buttocks – this will improve their elaboration. It is necessary to avoid sagging the pelvis or lifting it upwards – this significantly reduces the effectiveness of the exercise. The head should be kept evenly, gazing at the floor in front of you.
  5. In the course of the bar, the legs should be kept together. However, if there is no physical preparation – you can put a little foot, which will facilitate the exercise.
  6. Keep this position until the trembling in the body, until enough strength.
Plank exercise
Plank exercise

This is a classic kind of bar that is suitable for beginners. However, there are many varieties of this exercise that will improve the efficiency of muscle training.

Kinds of Plank exercise

Stand on the elbows. The performance is very similar to the classic bar, but the emphasis is on the elbows. It is important to sustain as much time as possible.

Lateral stand. The exercise is performed on the side. The body is held on one elbow and the side of the foot. It is important to keep a straight line, avoiding bulging or sagging. Repeat the exercise on the other side.

Side Plank exercise
Side Plank exercise

Stand on one leg. The starting position is a classic bar, but one leg is raised. Repeat the exercise on different legs.

One leg Plank exercise
One leg Plank exercise

Plank with an outstretched arm. Take an emphasis lying, the body is raised on the toes and hands. One hand goes up. It is important to ensure that it is flat and parallel to the floor. To sustain in such position a maximum of time, and then to replace a hand.

Plank with an outstretched arm
Plank with an outstretched arm

Plank with the transition. The starting position is the standard bar. Then, you move to the side rack on one side and on the other. In each position, stand for 10 seconds.

Plank with a turn. Position – the standard bar, with the emphasis on the right hand, and the left rises with the simultaneous turn of the body. The hand must be kept exactly perpendicular to the floor. Repeat the exercise on the other side.

Plank with a turn
Plank with a turn

Optimal rack length

It is difficult to indicate the optimal time of the rack. It depends on the physical strength, endurance and preparedness of a person. It starts with a small – 15-30 seconds, each time extending the duration of the exercise for 5-10 seconds.

Plank is an effective exercise that involves many muscles. It helps to strengthen the muscular corset, develop strength and endurance. Such an exercise will suit both professional athletes and beginners in sports.

Best plank exercises:

How to accelerate muscle growth

How to accelerate muscle growth

In this article, you will learn how to accelerate muscle growth. Do you want to improve your body? Do you want to burn fat even while resting? Then you need to quickly build muscle mass. If you have always dreamed of strong and bulky muscles, this article will help you with this.

Muscle Gain: An Effective Procedure

To make muscle fibers grow faster, you need to follow these tips:

  1. Give your muscles more load.

You must understand that muscle growth requires a special provocation. You need to increase the working weight or the number of repetitions in the approach, because it will positively affect your muscles.

Our body quickly becomes accustomed to stress, so you should avoid it. You have to amaze your muscles in every lesson, and they will thank you with good results and growth.

Think, if you will perform the same number of repetitions at each workout and work with the same weight, then this will be enough for a full muscle training? The answer is simple: of course not! If you want to pump more arms, then you should gradually increase the weight of the barbell / dumbbell.

  1. Perform 6 to 10 repetitions.

6-10 repetitions in the approach will help to significantly accelerate the growth of muscle tissue. This repetition range will ideally affect your body.

  1. Make a maximum of 6 sets per muscle group.

Perhaps many will disagree, but this is true. You should not overtrain the muscles, because in this case, hormones are released, which destroy them. No more than 6 approaches to the muscle group.

  1. Eat lots of food.

Nutrition for muscle growth should be regular and quality. Strengthened workouts form microtrauma in the muscles, so you need to give them more material to repair. There is one important point – the right diet for an athlete should be aimed at increasing muscle mass without adding subcutaneous fat.

  1. Eat more protein.

The more protein your diet contains, the better your body will grow. Protein is only the main building material that helps to cure microtrauma of muscle fibers. In addition, not just to heal, but to build!

If you are interested in the answer to the question of how much protein you need to eat daily, use the following formula:

Daily protein protein = your weight x 2

how to speed muscle growth

Consider foods that contain a lot of proteins:

  • A) meat;
  • B) fish;
  • B) eggs;
  • D) cottage cheese;
  • D) cheese.
  1. Do not give up fat.

You can not completely give up fat, because they help produce testosterone. Your diet should be about 10% fat. Create the right diet that will contain 30% protein, 60% carbohydrates and 10% fat.

  1. To drink a lot of water.

As a rule, a large part of our body consists of water. Fluid is very important for increasing strength and endurance. Drink 10 cups 300 ml per day.

  1. Do not overdo it with heart surgeons.

Cardio has a bad effect on muscle growth, because their goal is to burn adipose tissue. If you want to dry, then do it after strength training. But if you have a goal to gain muscle mass – 5 minutes of cardio after a workout will be enough for you.

  1. Healthy sleep.

Muscle growth is impossible without a good sleep. Muscles grow only during rest, and there are several reasons for this:

  • A) growth hormone is best excreted during sleep;
  • B) due to slower metabolism, cell regeneration and growth are accelerated;
  • B) muscles get more blood.
  1. Less nervous.

Stress negatively affects the muscle fibers, namely destroys them. This is due to the release of the hormone – cortisol.

How to increase muscle mass
How to increase muscle mass

Muscle growth workout

Of course, each of the novice athletes saw experienced “pitching” perform many isolating exercises or Planck exercises. After what they saw, the newcomers included such an exercise in their training program, and the results from them are completely unnoticeable. The fact is that isolation exercises are necessary for training a certain part of the muscles (for grinding).

To increase muscle volume, you need to use only the basic methods, because they have the following advantages:

  1. Several muscle groups are involved.
  2. Increases the production of anabolic hormones.
  3. It burns more subcutaneous fat.
  4. The body releases endorphins.
  5. Sex life is improving.

With this approach, you increase not one muscle, but the muscle mass as a whole. The body is under severe stress and tries to adjust to the stresses for the next session.

Muscle growth workout
Muscle growth workout

Let’s look at the most important exercises that will help to fully grow:

  1. Click on the bar while lying down. High-quality inspection of the mammary glands, as well as the front deltas and triceps.
  2. Click on the bar with a narrow grip. The main load is on the triceps, but the work includes the chest and the delta.
  3. Deadlift. Lumbar pylons, buttocks and hamstrings pumped.
  4. Squats. Buttocks and quadriceps are being studied.
  5. Pull the bar. The widest muscles of the back, as well as the biceps, are built up.
  6. Bench press. Work includes deltas, triceps, and upper pectoral muscles.
  7. Lifting barbell for biceps. Pumped biceps, as well as the load falls on the forearm.
  8. Thrust to the chin. Loading deltas as well as trapezium.

Using basic pumping methods, you will quickly reach your goals. The main thing is to follow the recommendations, and the results will not be long in coming.

The 6 fundamentas of muscle growth: