HOW TO CREATE A TRAINING PROGRAM? (THEORETICAL BASIS)
Construction of the training – it’s quite a complex procedure that must take into account the individual characteristics and goals of the athlete.
Unfortunately, the vast majority of beginners simply copy ready "PRO-circuit" and the program are posted on the Internet. This fact does not allow to progress, especially in cases where the program is copied to a particular star professional stage. Remember, amateur bodybuilding and his pro-analogue are completely different "universes", and one of the main differences – the use of AAS (anabolic and androgenic steroids), which in turn changes the view as to the training, and the rest, but today we not about that. If you want to progress in bodybuilding, you must know how to draw up a program of training, rather than engage in futile copying.
Accounting for time off when compiling the program
Any training program should be based on specific periods of training and rest, ie It must use the principle of periodization load. The correct pattern is characteristic alternate development of the various functions of the body and its subsequent recovery to a new level. The functions include strength, speed, functional strength, strength endurance, aerobic endurance, the ability to resist the lactic acid and others. But whatever response you did not develop, recovery (recreation) playing a key role in bodybuilding as a professional and an amateur. The principle of construction training is a kind of manipulation supercompensation and its accumulation. Recall supercompensation applies not only to muscle protein (muscles), but also to stocks of blood glucose, glycogen, ATP and phosphocreatine (KRF) is.
It is no secret that exercise is a continuous catabolism – the collapse of the process and the splitting of different substances. We use energy in the form of ATP, CrP and glycogen as well, destroying muscle proteins, and underestimate the level of anabolic hormones (testosterone, insulin, and others.). All these actions have a common goal – the application of muscle injury at the intracellular level, which subsequently heal with the help of compensation and supercompensation, that is becoming more than the first level. These processes are accompanied by a surge in anabolic processes, it can be called an adaptation. In order to again and again not to experience such wear and does not receive such damage, the body begins to adapt, ie superkompensirovat all of these resources. The final goal of these processes is to reduce the influence of external loads that occur when using incorrect training schemes: the athlete is progressing rapidly, and just as quickly falls into a plateau – there was adaptation.
Roughly speaking, if earlier barbell weighing 50 kg inflicted a huge number of micro traumas, then after a while the weight is no longer its old influence, thus have to raise the bar weight, or the overall intensity, but do it on a regular basis will not work as the body’s resources are limited . Out of this situation – the alternation training purposes.
In order to understand how to create a training program, you need to know the sequence and order of compensation of those or other resources. The first thing after exercise restores ATP levels with CRF then glucose (glycogen) and only after that the body initiates recovery and sverhvosstanovleniya protein structures – muscles, ie, their actual growth.Unfortunately, the entire list of processes ends per day, and in some cases even a week. They start and end have different duration and activity peaks, which complicates the preparation of training programs.
Train – the application of muscle injury at the intracellular level, which subsequently heal with the help of compensation and supercompensation, that is becoming more than the first level.
Any training program should be based on specific periods of training and recreation. Whatever response you did not develop, recreation plays a key role.
Compensation resources
Restoration of glucose (glycogen) occurs rather quickly, provided high carbohydrate diet. More than 70% of daily calories should be presented in carbohydrates, preferably with a low glycemic index (GI). In this case, one day you will have time to restore glycogen in muscles to nearly the same level. That is why the train in bodybuilding reps range (08.12.15) it is recommended a day when achieved slight supercompensation glycogen.
Many athletes are wondering how to make the training program, but at the same time they do not even know the duration and peak ATP compensation process, which is one of the most important factors in theory. Restoration of ATP – is the primary task for the body, which becomes the secondary after a few hours after the active training. Energy phosphates synthesized through various processes, including the lactic acid utilization and high carbohydrate diet immediately after a workout, during the so-called carbohydrate window.
A special place in recovery takes supercompensation muscle proteins. Bodybuilding pursues only one goal – to increase muscle mass, and it is impossible without rest. The muscles recover and grow only in the complete absence of physical exertion or at relatively low, has no effect on the recovery process. That is why proper training program consists of periods vysokogointensivnogo and low-intensity training, which is often replaced by rest. When there is an urgent adaptation of training, roughly speaking, we kopim microdamages muscles, rather than rebuilding. Their supercompensation activated either at full rest, or with a high level of fitness, when the load no longer have any significant impact on the internal environment of the muscles. However, all this does not prevent actively develop muscular energy exchange (strength, strength endurance, etc.). At the same time at rest, we introduce the body into energy rastrenirovannost a particular function – it allows the muscles to fully recover and grow.
As a result, after a short rest (7-10 days) former workers of weight will seem huge, ie they can once again have a strong impact and cause a large number of micro traumas, despite the fact that muscle mass you will have more than the former. This fact once again proves that the strength of the muscles depends not so much on the number of contractile filaments (volume), but on the energy processes occurring in the muscles. In general, the most simplistic answer to the question how to make the training program, is as follows: use periodization.
Duration of training
Work in bodybuilding range of repetitions (12.08.15) it is recommended a day when achieved slight supercompensation glycogen.
Proper training program consists of periods vysokogointensivnogo and low-intensity training, which is often replaced by rest.
Muscle strength depends not only on the amount of volume, but also on the energy processes occurring in the muscles. In drawing up the training program using periodization.
Long training periods of rest without itself not cause division and increase the number of muscle cells (hyperplasia), was capable of a maximum body in regular load conditions – a small percentage hypertrophy (increase in muscle cell size, not counting). This theory relies entirely on the existence of hyperplasia symplasts, although there is currently no scientific evidence of its presence or absence. At the same time the practice of bodybuilding indirectly indicates its possibility.
Your main goal – to get the body used to the accumulation of microtrauma against the backdrop of growing muscle of energy. After 6-9 weeks of loading you must leave for 7-10 days duration vacation alpha pharma or change the training function. Your body will certainly seize this opportunity to better prepare yourself for loads that have become familiar to him. Begin the long-term adaptation of all resources, including muscle proteins. Of course, after 10 days of rest the muscular energy transfer (glycogen level ATP and KRF) is complete the process of decompensation, resulting in the level returns to the previous level, but at the same time, the muscle fibers are at the peak of supercompensation. So you kill two birds: you will become more in weight, while the weight of the former workers will be as well work on all muscle fibers.
The next period of the training should focus on the development of other training functions, which you did not mention before. For example, if in the first period you develop strength (up to 6 repetitions), it is now possible to give preference to the volume of training (10-12 reps). This is just a single example of the thousands of possible, because in addition to this there is a functional training, dryer, and more. As you can see, to make the training program is not as difficult as it seems at first glance, but it is necessary to possess certain basic store of knowledge.
Long periods without training as such holiday not cause division and increase the number of muscle cells. After 6-9 weeks of loading you must leave for 7-10 days duration vacation or change the training function. Your main goal – to get the body used to the accumulation of microtrauma against the backdrop of growing muscle of energy.
The periodization of training
Let’s say you have three possible workouts per week, the most rational way to use split-training – the division and combination of synergist muscles (assistants). It is important to remember that the resources of the CNS (central nervous system), unlike the rest, are not restored quickly, especially in the presence of stress. That is why in one week should not train each muscle group more than once at 100% power and intensity. Roughly speaking, if your split involves three different days of training, the muscles synergists should load to 100% only during the first workout. Their reintroduction work in a week shall not exceed 50% of the possible power. So, if you have trained chest and triceps on the first practice session, and the second you planned shoulders, then re-allocate exercises for the triceps should not be, because it will work actively zhimah shoulder. All similar nuances to consider when drawing up a training scheme. As a rule, the muscles synergists include the biceps, triceps and deltoid. Often, they lack a common base load, they receive basic zhimah and rods.
This mikroperiodizatsiya need to load dosing and avoiding overtraining syndrome, which often arises from the non-reduced CNS. Keep this in mind when choosing one or another exercise. Do not perform fanatically 3-4 basic movement on one muscle group each workout. In the measure is necessary.
In the course of one week should not train each muscle group more than once with 100% power and intensity. To carry the muscles synergists biceps, triceps and deltoid. Often, they lack a common base load, they receive basic zhimah and rods.
result
But still, create the training program? The first thing you need – to choose the purpose and function of the trainee, which is regulated by the number of repetitions. Then you need to make a training plan whether split or circular pattern.Do not make a huge amount of exercise, use as a base, and insulation. Try to make a program so that training (no warm-up) did not last more than an hour, and even better 50ti minutes.
Train using only a selected number of repetitions, so you will increase the level of a particular function, simultaneously increasing muscle volume. By achieving a high level of fitness go away for a brief vacation. This will reduce the energy exchange level, and thus increase muscle mass. After the rest returns to the training, but in another format, ie with a different number of repetitions. The development of a new function will enable stable progress.
Consider this example from a practical point of view. Let’s say you choose a power range of repetitions – 4-6. Make a three-day split with a moderate amount of load. Exercise so within 6-9 weeks. During this time, your strength, ie, your working weight should grow every single week. During this period, the growth of body weight will be observed, however, muscle volume will not be pronounced. After leaving for a full vacation, you should eat abundantly and sleep well, which in turn will allow active recovery. As a result, you get a significant increase in muscle mass is dry. At the same time, during the rest period you will lose the old power characteristics as the muscles will not perform the previous body of work, but it is only play in your favor.
Next, you are waiting for the new 6-9 weeks. The selected number of repetitions (coached function) should be different in this case is 10-12. So we will not train the force and power endurance. This again will allow you to develop muscular energy exchange, but a little different way. An indicator of the correct training program will increase the operating weight. After the development of this feature npp dosage, you will again go on vacation and thus once again build up the muscle fibers and deliberately understate the level of fitness (strength, strength endurance, etc.). New period – new training function.
This example is the most banal way of periodization. There are many varying load options that can provide a steady progress. That’s why we did not give you a finished circuit, and showed you how to create a training program.