Description

Description:In this distribution – The Missing:- Mesocycle Two – 2, 3, 4 weeks- Mesocycle Three – 2, 3, 4 nedeliMesocycle Two – 2, 3, 4 weeks focuses on hypertrophy, or, in simple terms, defining and building muscle mass. You lift a weight that will be 70-80% of your limit (1RM) for the four weeks. Each week will present a variety of workouts for each muscle group.In most exercise your range of repetitions will be 8 or 12 times, and due to their high intensity you will need a longer rest between sets (60 to 90 seconds). The only thing that does not apply this principle – it is in the exercises for the legs, where you will perform three 3-set in each of the three approaches. Here you will relax after the completion of each approach in each of the three sets. Working through the legs in this mesocycle will be very serious. The concept of training is based on the principle of “double wave” (up and back), ie sets with heavy weights will replace one another in such a way that you loaded up your muscles like never before. This cycle is divided into 3 elaboration ex muscle groups and is composed of four training for each muscle group.1. Chest, shoulders and triceps;2. Legs;3. Back and biceps.Unlike mesocycle 1, 2 Mesocycle is working each body part thoroughly before moving on to the next part of the body. In other words, you’ll be doing all the exercises in the chest, before moving on to the shoulders. Once you have completed all the exercises for the shoulders, triceps will pass on and so forth.Mesocycle Three – 2, 3, 4 weeks picposvyaschen your strength development and is divided into four training for 3 ex muscle groups.1. Chest and back;2. Feet in plie (Plyo legs);3. Shoulders, biceps and triceps.You lift weights that make up 80-90% of your limit (1RM) for the 4-week ex. The range of repetition is approximately 6 to 8 times for most exercise. Due to their high intensity, you will get plenty of rest between sets in working through the same muscle groups as in mesocycle 2.To reduce the so-called “down time” of other muscle groups when working on the upper part of the body, in this series, you’ll alternately load and pull all muscle groups. This method allows each muscle group to always have at least 2-3 minutes to rest. Research has shown – this is the minimum time it takes to fill the power to perform high-intensity workout segments. This Mesocycle to develop strength, based on a method called “Method of five percent.” To take full advantage of this method, you will need to choose the heaviest weight you can lift at least 9-times.During the first week, you do four sets of 9 repetitions for each exercise, resting 2-3 minutes between each set, while working on a specific muscle group. The same thing you will do in the 2 or 3 weeks, but will increase the weight of your burdens by 5%, while reducing the number of repetitions on one. In your fourth and final workout of mesocycle you again, do 8 reps, as in the first week, but using a weight that you had a second training session. If all goes according to plan, you will be 5% stronger at the end of this mesocycle.You may wonder how you’ll be able to lift weights in the exercises for the lower body on the principle of repetition and at this level of intensity? You will need a rack for strength training (squat rack) for the safe operation of the bottom of the body for this level of intensity. But we’ve included two different training programs for the legs for each week mesocycle. Plyometric Training (Plyo legs) is designed for those who do not stand for strength training and will focus on the development of the “explosive force” with plyometric movements, mixed with traditional exercises to develop strength of your legs. This workout will not follow the principle of “five percent.” If you want to follow the same program that “forces” while using the “method of the five per cent”, use the workout for the upper body in this cycle, and then add the desired part of the exercise to the reception. There are two ways to do a workout. The first and best way is to use a rack for strength training with the holders of the security and the adjustment of the height.Two participants in the programs show exercise with a rack in the four training sessions. Another way – to complete the exercises, wearing a vest with the weights. Typically, stores are commercially available vests from 4.5 to 18 kilograms. And also use a short and light post, as we normally use in other segments of the STS. The purpose of using the vest to add the missing weight to your post. This is beneficial for the fact that in such exercises as squats without rack, you can restrict lighter rod and calmly lifted above his head that weight with which you can perform squats. The use of these weights on a “five percent” may still be insufficient for some of you, but nevertheless, this method will provide you with sophisticated and “outstanding” training. – See more at: http://imovieproducts.com/e-books-products/91663-cathe-friedrichs-sts-shock-training-system-addition-2009-fitness-dvdrip-eng-1663-gb.html#sthash.dq5JtzAY.dpuf