This training program is my basic program that I’ve made very good progress.It is designed for those who train for at least several months. It is a 5 day split program. This means that it is trained five days a week, every day of practice but is a different muscle group trained. Remains in spite of every muscle to regenerate in spite of daily training enough time. The weekend training is free and gives the body time to regenerate again. This regeneration phases are extremely important because of the muscle (… and it’s all around) does not take place during the workout, but just afterwards in the recovery phase. If we do not give the muscle time to grow, then he will not do it too! Many muscle groups are functionally linked. Thus, when training chest and shoulders and triceps are still active. For this reason, the Schultertrainingstag not immediately follow the day on which we train the chest. To make a long story short, trains the individual muscle groups in the exact order listed below!
1st Tag: shoulders
2nd Tag: arms, abdomen
3rd Tag: legs
4th Tag: back
5th Tag: chest, abdomen
6th Tag: free
7th Tag: free
Within the week there are 2 days off. Each workout consists of six exercises, each of which two exercises are performed as super sets. Each superset is repeated 3 times. A training session consists of nine supersets.
Selection of weight / number of repetitions
In each workout 3 times 3 super sets are designed (a superset consists of two exercises). First, the first super block is repeated 3 times, then the second and then the third.
In each of the first superset, it is important to determine the weight training. As is always the basis Trainingslog, written down in the weights used and reps done in recent workouts were. The goal is to choose a weight that lets you create just about 8 reps, without the proper execution or the training speed suffers. Now it may well be that you create with this weight more or less than 8 repetitions The weight and managed to write repetitions and weight training the next superset, respectively. adjust the next workout. Should you have done, for example, 12 reps, so you can increase the weight at the next superset, it has been achieved, however, only 6 to use less weight.
It probably needs a little experience to find out how much the performance decreases within these super sets. If I can, for example at the 2 day of training the super-set 1 (Dips / Close chin-ups) 3 make time in a row, so I use for the dips in all three super sets of the same weight at the chin I need but every superset, the weight of massive to cut in order to create eight repetitions at all.But this is very individual, but can be read from a Trainingslog wonderful.