The training program for women, as well as the training itself in the second stage, is largely different from the men's. And even if they are similar in some basic concepts, then in terms of the sum of factors and features of the physiological functioning of the female body, the approach to building the training process at a more advanced level in women is based on completely different considerations. This advanced approach will be discussed in this article.

The workout program for women in the gym described here is the next, more advanced stage of body building, after the first stage of laying the foundation, which we have already covered earlier in the article. The eight-week cycle, aimed at learning exercises, their implementation techniques and establishing a neuromuscular connection, aimed at building a certain base on which you can build your further progress. Before you proceed with any of the iron manipulations described below, I strongly recommend that you familiarize yourself with the foundation laying stage by clicking on the link above. Those who already know what is at stake in the above, can safely proceed to the study of this material.

I also strongly recommend that you read the article about. This material deserves a separate article, since the relevance of the issue of the fear of girls and women to train with iron is quite high. In this article, we have debunked the most popular myths about women's training in 10 points and explained in a simple and accessible form why training in the gym is not something that is possible, but even necessary.

Approach to the training process

So, if the gym, barbells and dumbbells do not cause you rejection and you are aimed at building a beautiful and fit figure, it's time to ask yourself how to train with all this iron. The approach in the training will be as follows - many approaches and many repetitions, that is, the total amount of training can be equated to a man's. This approach is much more effective for women than for men. The peculiarity of the most effective training for men lies in the method of wave periodization, as well as in "refusal training". The method of cycling loads is also fully suitable for women, but for completely different reasons, which we will discuss in the next article. A feature of the training process during the period of using this method is a multi-volume training, on the basis of which the following training program in the gym for women is built. Again, lots of sets and lots of reps.

What principle of building training should girls follow? The answer sounds like this. Girls should work out the whole body in one workout. This is due to the structure and physiological characteristics of the female body. Why? Again, due to the same physiological characteristics, women cannot train in a power style to muscle failure. Women's muscles, unlike men's, quickly restore their performance after training and soon enough they can be subjected to stress again. As a conclusion: since you can’t train muscles hard, you need to train them with a large volume.

Construction of the training process

The purpose of the first stage was to create some foundation for further progress. It took place with the use of mostly light loads. Now, we know that we need to work the whole body in a workout and we know that the program should contain many sets and many repetitions. We will continue to work all muscle groups, in moderate volume, with higher sets and reps, and with loads higher than the first stage. The duration of the second stage is 4 months. Change of the training program - once a month.

We already talked about how many times a week to train, how long a workout should last and how much time to rest between sets in the article for beginners mentioned in the introduction, and now let's look directly at what your training program should look like. Do not forget also at the beginning of the workout, be sure to warm up and warm up on a cardio machine with a light load of about 5-7 minutes, after which you can start strength training.

Training program for women: 1st cycle

Training program for women: 2nd cycle

Training program for women: 3rd cycle

Training program for women: 4th cycle

Notes

As mentioned at the first stage, the program is designed for a healthy person of normal physique (see article), without any deviations in health, injuries of the musculoskeletal system or suffering from an increased degree of obesity.

Squats. If you lean forward or lift your heels off the floor while squatting, place a barbell disc about 5 cm high under your heels. It will be easier to squat with a flat back. Another option to practice correct back position during squats is to take a barbell disc behind your back (weight does not matter, you need to work out the technique), and hold it between your shoulder blades with your hands, this will make you arch your back involuntarily. Thus, you will understand how to keep your back straight during squats. Work out one set of 15 reps and then try barbell squats.

Small of the back. A lot has been said about the importance of performing hyperextensions. A strong lower back is the foundation of literally everything. Any exercise, no matter what muscle group you do it, will require you to have strong psoas, as "keep your back straight" is a requirement for literally every exercise in any training program for women in the gym.

Lunges. If doing lunges with dumbbells or a barbell is difficult for you, try taking the minimum weight, or try to perform the exercise without weights at all. But only this time. Work out the set number of sets/reps, learn and fine-tune your technique, and try lifting again the next workout.

Caviar. If your gym does not have a special simulator for this exercise, find some kind of ledge, 10 cm high from the floor, and perform calf raises. It is advisable to hold at least one hand on some kind of stop. If your gym does not have a sitting calf raise machine, replace this exercise with a similar one - standing.

Press. Gym training programs for women often give food for thought - when is it better to do abs, at the beginning or at the end of a workout? In fact, you can do both at the beginning and at the end, but! When the moment comes and your abs exercises are hellishly heavy, there will be no point in putting them at the beginning, since there will not be enough strength for the rest of the workout.

Afterword

If you can’t perform a given number of repetitions in a particular exercise until you succeed, it’s okay. Try to do as many reps as you can. It does not work in full amplitude, do it in a short one. For example, if you find it hard to do push-ups on the floor on straight legs, try push-ups from your knees. If you can't get low enough during push-ups, go down as far as you can.

Pay attention to the Plintovich system. The complex is great for beginner bodybuilders. What is the system, how to use it and why?

Plintovich system - what is it?

This is a program that includes three systems that help athletes of different fitness levels achieve impressive results. There are different schemes - for beginners, advanced athletes and gifted professionals. The complex captures all periods of training, which is very important for bodybuilders, because now they can train for a long time according to the same scheme. Reference points ensure the constancy of the training program, as a result, it becomes possible to progress the load. As a result of such training, muscle mass and strength increase.

Features of the Plintovich system

Periodization of loads is used here - weights from light to heavy are applied during various trainings. There are two types of periodization:

1. Micro - by days of the week.
2. Macro - by months.

In the first case, the load changes three times a week. In the second case, the load changes every few months - it increases or decreases, or maybe changes direction.

The system options for professionals involve cheating in the first two phases. At the same time, the athlete correctly loads the target muscle groups. Beginners need to use the classic exercise technique - in this way it is possible to isolate the target muscle group and ensure safety for the joints, protect them from injury.

Plintovich system in bodybuilding for beginners

Such workouts consist of a couple of phases, and they, in turn, consist of circuit training:

1. First phase- preparatory. It continues for six weeks. During this period, the bodybuilder should not reach muscle failure. Here you should learn the correct technique for performing exercises. During this stage, the beginner develops the neuromuscular connection as well as the joints and ligaments.
2. Second phase Plintovich's system for those who have just started bodybuilding includes muscle failure, but in the bench press and exclusively in the last set. The second phase continues for eight weeks, it also includes circuit training.

Plintovich system for gifted athletes

Even such athletes are able to withstand such a variant of training on pharmacological support. Therefore, this method is suitable for desperate bodybuilding fans. Such exercises threaten overtraining. In the original version, the Plintovich system in bodybuilding includes two phases without microperiodization. This means that the athlete trains one hundred percent all the time.

The duration of the first phase is a couple of months, while the athlete trains three times a week, performing the same circuit training. The duration of the second phase is from one and a half to two and a half months. A split is already assumed here. It is during the second phase that the athlete gains muscle mass. He trains already four times a week - on Tuesday and Wednesday, and then on Friday and Saturday. A program aimed at increasing the mass of the shoulder girdle and arms is appropriate here. When doing exercises, do not forget about cheating, select the maximum weight. Loads should ideally progress with each workout.

Plintovich system for advanced bodybuilders

There are three phases - the first two are similar to the training system for the gifted, and the third allows you to achieve muscle hyperplasia. As a result, the athlete receives permanent, not temporary, muscle mass.

In the first phase, the power press for a couple of repetitions should be performed once. Workouts are divided into heavy and light, as well as medium:

• First - heavy, exercises during this period are performed with a load of 100% to failure.
• Second - light, here the athlete uses half of the weights that were used during the heavy phase.
• On the middle training uses 75% of the working weight of the loads during heavy training.

The duration of the first phase is 60 days. As a result, it is possible to accumulate creatine phosphate and tire contractile proteins as much as possible, as well as the nervous system.

The second phase of the Plintovich system in bodybuilding follows the classical scheme, but with the addition of microperiodization.

The third phase is pumping, thanks to which it is possible to grow muscle mass. During the previous two phases, the bodybuilder manages to gain from six to ten kilograms, and in the third - from another two to four kg of muscles. The duration of the third phase is from one to one and a half months. It is very important to adhere to the correct technique for performing exercises. You should fit into an hour-long workout, and rest no more than forty seconds between sets. There should be no muscle failure, but at the end of the set you will feel a slight burning sensation of the target muscle group.

Plintovich system - training scheme

Here the whole program is divided into several microcycles - by weeks. In one week, there are 3 workouts with repetitive exercises, which differ only in the level of intensity.

An exemplary system is possible in the following version:

• Barbell Squat - 5 sets and 6 reps.
• Bench press - three to six, plus a set of heavy weight for one or two reps.
• Breeding dumbbell lying - three to six.
• Lifting the bar for biceps in a standing position - four to six.
• Bench press from behind the head - four to six. The same amount of rod pull to the belt, in the slope.

Such a training system is a strength training option, in addition, with its help, you can impressively gain weight. By properly training, you can achieve unprecedented results in achieving bodybuilding goals without the help of "chemistry". An excellent assistant will be the Plintovich system in bodybuilding. The main thing is to be patient and strive to win.

Learn more about the Plintovich training complex in this video:

Do you know what is the most common mistake newbies make? They look at photographs of famous bodybuilders and aim at an impossible task - to lose fat and gain muscle. Without realizing it, they fall into a vicious circle.

10 steps to help you lose 4.5 kg of fat in 5 weeks

Do you know what is the most common mistake newbies make? They look at photographs of famous bodybuilders and aim at an impossible task - to lose fat and gain muscle. Without realizing it, they fall into a vicious circle. To build muscle, you need to eat more, and to lose weight, you need to eat less. There is no "golden" middle ground here. On an average calorie diet, neither one nor the other really turns out. The task seems insurmountable. If you eat a lot, then you will add not only muscle, but also fat. If there is little, then maybe you will lose weight, but gigantic muscles cannot be seen.

Beginners do not even suspect that there are actually two tasks, and not one. First you need to gain muscle mass, resigned to the inevitable addition of fat on a plentiful diet. And only then fight for the muscular "relief".

Go on a diet? Here is another mistake! If you start to eat less, your body will reduce its activity based on the energy deficit, and this will mean a slower "burning" of fat. Well, you lose a kilogram or two, and then what?

In fact, the struggle for "relief" is a tricky thing. We are not going to retell you complex schemes for calculating calorie intake and energy costs. We have already done all this for you. You have to meticulously execute the program. Following simple and clear instructions, you make step-by-step changes in your diet, and then you get a guaranteed result: in 5 weeks, lose 4.5 kg of excess fat!

STEP 1: Buy a mixer and protein concentrate powder.

You gain weight and can't build muscle just because your diet is a mess. Remember, first of all, you need to maintain the exact proportions between proteins, carbohydrates and fats in the diet. Here's the main rule: protein should account for 40 percent of all daily calories. Well, how to follow this rule if you absorb protein uncontrollably - in the form of meatballs, hamburgers, sausages, cheeses, etc.? Try to calculate these percentages here. Here's the solution: protein powder. You mix the daily amount of powder with water or skim milk in a mixer, pour the cocktail into a thermos and take the thermos with you - to study or work. The win is double. First, you consume protein exactly according to the norm (no more, but no less). Secondly, the fat content in the diet automatically falls. The secret is that we get fats mainly from natural protein dishes. There is a lot of fat in natural meat, sausage, cheese, etc. In addition, meat is saturated with fat during frying and stewing. According to statistics, with a normal diet, we get up to 40 percent of all calories from fat. Do you know the amount of fat? Not? No more than 15-20 percent! Subtract 40 percent of fat from your daily diet, and you will find that there are ridiculously few calories left for protein and carbohydrates. Now you understand why your muscles are not growing?

Additional pluses: If you follow our norm of "fat" calories until the last day of life, then most likely you will never get a heart attack and maintain a steel erection for a long time. It’s clear with the heart, but what does the erection have to do with it? If there are more fats, then excess, undigested fats “clog” small capillaries, impairing blood flow, and with it the blood filling of the reproductive organ.

Action plan:

• Week 1: Replace meat meals with a protein shake every other day.
• Week 2: Replace all natural protein with a protein shake.

Estimated calorie loss: 7360 You will replace it 32 times in 5 weeks with a protein shake (300 calories). Multiply the 230 calorie difference by 32 to get 7360 calories.

STEP 2: Instead of soda, juices and beer, drink plain water

For a classic layman, up to a third of all daily calories come from beer, juices and sweet soft drinks! Up to a third! Moreover, we are talking about "empty" useless calories that do not work at all for muscle growth! Moreover, when the body receives this kind of calories in excess, it blocks fat metabolism, i.e. refuses to "burn" fat. Indeed, why? There is always a simple and affordable source of energy at hand! Drink only water! At least 8 glasses a day!

Additional pluses: "Burning" fat is accompanied by the formation of toxins. When there are too many of them, the body stops fat metabolism so as not to get poisoned. Water flushes out toxins, and the body gives the go-ahead to continue destroying fats.

Action plan:

• Week 1: Whenever you crave soda, drink a glass of water.
• Week 2: Same as week 1, but try substituting beer for water as well.
• Week 3: Same as week 2, but replace fruit juices with water as well.

Estimated calorie loss: 4740.

We assume that in 5 weeks on this system, you will replace water (0 calories) with carbonated drinks like cola (one bottle, 140 calories) 13 times, beer (one bottle, 144 calories) 9 times, and juices (half a liter bag, 270 calories) 6 times.

STEP 3: Remove all sauces, condiments and butter from the refrigerator.

You do not even suspect how many calories imperceptibly "slips" into your stomach along with various sauces, seasonings, butter and the like! Moreover, all these calories - "fatty" origin. In addition, all standard store-bought sauces are filled with mineral preservatives. In other words, salt. And this is the worst thing! Many of them stop muscle growth!

Additional pluses: At the same time, clean your arteries of cholesterol a little, otherwise they are clogged in some, like old water pipes.

Action plan:

• Week 1: Replace regular sour cream in salads with vegetable oil at least 3 times.
• Week 2: Keep up the good work, but in addition, give up mayonnaise and ketchup 4 more times.
• Week 3: Same as the previous week, plus abstain from butter for at least three days.
• Week 4: Drizzle all salads with two teaspoons of vegetable oil, completely eliminate mayonnaise, ketchup and butter from your diet.

Estimated calorie loss: 4670. In 5 weeks, you will replace regular sour cream (2 tablespoons, 138 calories) with vegetable oil (2 teaspoons, 30 calories) 15 times, you can do without mayonnaise (1 tablespoon, 100 calories) ) 18 times and without butter (1 tablespoon, 100 calories) - 11 times.

We do not urge you to remove all the sauces from the dishes with a hair dryer, but still persuade mommy to water the food with all sorts of dressings less so that it is leaner.

STEP 4: If You Only Eat 5 Meals a Day, Add 2 More Meals

Just do not rush to be indignant: "How? I, you know, go out of my way to lose fat in the shortest possible time, and you offer me to eat more?" Yes, you did not understand! We advise you to eat not more, but more often. The same daily amount of calories you have to break into 6-7 doses. Frequent snacking activates the entire metabolism, including the "burning" of fat and the growth of muscle tissue. And this is just what you need.

Additional benefits: Whenever you "turn on" the process of digestion, your body expends energy. This means that with frequent meals, the daily calorie consumption will increase. You did not eat more, which means that the difference between consumption and calorie expenditure will increase. This means that the rate of "burning" fat will accelerate.

Action plan:

• Week 1: Add another meal without increasing your daily calorie intake.
• Week 2: Add a second extra meal, again staying within your daily allowance.
• Week 3: Same as week 2.
• Week 4: Same as week 2.
• Week 5: Same as week 2.

Estimated calorie loss: 4200 We start from an average figure of 115 calories per day.

STEP 5: Replace Regular Aerobic Training with Interval Training

Since you have accumulated extra pounds of fat, your usual aerobic exercise is definitely not enough for you. So, in the next 5 weeks you will train according to this program: 3 aerobic workouts per week using the interval method. Don't know what it is? Then contact your instructor. This is the newest and most effective form of aerobic training! With it, you can "burn" a lot more calories without increasing the duration of your workouts.

Additional benefits: Interval training is not as boring as regular aerobic exercise.

Action plan:

• Week 1: Start each workout with a 5-minute warm-up. Then work 30 seconds at a high intensity (85% of the maximum load level and even higher), after that - 2 minutes at a low intensity (50-60%). Repeat this cycle 4 more times (there should be a total of 5). Finish with a 5 minute cool down. Of the equipment, a treadmill, a rowing machine or a bicycle ergometer are suitable.
• Week 2: Increase the intensity phases to 40 seconds.
• Week 3: Increase the intensity phases to 50 seconds.
• Week 4: Reduce the duration of the intense phases to 35 seconds and do not 5 cycles, but 6.
• Week 5: Increase the intensity phases to 45 seconds.

Approximate calorie loss: 3980. This is assuming that you previously did 2 flaccid aerobic workouts per week, and now you will do 3 intense interval workouts. And the difference in energy consumption was obtained by comparing the metabolic rate in both cases.

STEP 6: Replace a simple split with three compound workouts

We have compiled two 5-week programs (one for beginners, one for intermediate and advanced bodybuilders). They will help you maintain muscle mass while you are desperately fighting fat. Here's why you need to focus on complex exercises. They "load" the muscles, sorry for the pun, in a complex way. Well, the more muscles involved in the work, the more calories you spend. A high training pace increases the level of lactates in the blood, and this, in turn, stimulates the production of growth hormone. Well, he has one magical quality: he "freezes" the volume of muscles.

Superset-based workouts should be done 3 times a week on non-interval training days.

Approximate calorie loss: 4100. This is assuming that you used to do traditional strength split training, and now you will do 3 "total" workouts, and even at an energetic pace.

• Exercises are combined into combined sets. First you do a set of one exercise and without rest, a set of another.
• You must complete the last repetition in the set to "failure", but according to all the rules of technology.
• The first digit indicates the duration (in seconds) of the lowering phase. The second digit is the time of holding the weight at the end point of the amplitude. The third is the duration of the lifting phase.
• Between sets and exercises.

Exercises for beginners:

1a) "Jerking" bench press from gray with medicine ball

1b) Pull up

2a) Deadlift

2b) Push-ups

3b) EZ Bar French Press

4a) Twisting on the ball

4b) Back extension.

For intermediate and advanced levels:

1a) "Jerking" bench press from gray with a barbell

1b) Pull-ups

2a) Deadlift

2b) Dumbbell press on the ball

3a) Lifting dumbbells for biceps while sitting

3b) EZ Bar French Press

4a) Twisting on the ball

4b) Back extension

If you lack some vitamins and minerals, such as chromium, the process of losing weight slows down. As for glutamine, due to its anti-catabolic properties, it will help you maintain muscle mass in a calorie deficit and interval training.

Additional benefits: Glutamine, among other things, strengthens the immune system and has a beneficial effect on the gastrointestinal tract.

Action plan:

• Week 1: Take a multivitamin with minerals tablet once a day. Take 5 g of glutamine 3 times a day between meals.
• Week 4: Same as week 1.
• Week 5: Same as week 1.

Approximate calorie loss: --. It is not even possible to give indicative figures here. This measure is meant to support all your other fat loss efforts, so specific calculations are out of place here.

STEP 8: In the morning - "difficult" carbohydrates, in the evening - "easy"

Carbohydrates are digested better in the morning than in the evening. So in the morning it is better to adjust the intake of such carbohydrates that the body is not so easy to digest. We are talking about carbohydrates with a high content of dietary fiber. This includes bread, rice, various cereals, potatoes ... The fact is that the body turns undigested carbohydrates into fat. If the efficiency of digestion is high, "extra" carbohydrates, of course, will be less. For the evening, it is worth leaving carbohydrates that are easily digested by themselves - vegetables and fruits.

Additional pluses: With such a nutrition scheme, you are guaranteed to gain the required dose of plant fibers - 30-40 g per day. You can write a poem about the benefits of dietary fiber, but the main thing is that they help you lose weight.

Action plan:

• Week 1: Drop all "complex" carbohydrates (bread, rice, oatmeal, potatoes) for the first half of the day. Leave salads and vegetables (boiled or steamed) for the evening.
• Week 2: Same as week 1.
• Week 3: Same as week 1.
• Week 4: Same as week 1, but bring your carb intake in line with step 10.
• Week 5: Same as week 4.

Estimated calorie loss: 700. Swapping pasta and potatoes for salads and vegetable dishes in the evening saves at least 20 calories per day.

STEP 9: Organize your lifestyle

If your lifestyle is not healthy, nothing like taking a multivitamin will help you. But what will really benefit you is a decisive rejection of mechanical vehicles like cars and elevators and the transition to your own lower limbs, colloquially referred to as legs.

Additional benefits: Healthy and sound sleep will have a beneficial effect on all aspects of your life, including family.

Action plan:

• Week 1: Get at least eight hours of sleep per night.
• Week 2: Get enough sleep and take every opportunity to walk.
• Week 3: Get enough sleep and walk more. And stop worrying about all the nonsense.
• Week 4: Same as week 3.
• Week 5: Same as week 3.

Approximate calorie loss: 2460. Here again we have problems with calculations, although in any case, the significance of this measure for burning excess calories can not be overestimated. For an hour with a little brisk walking, about 500 calories are burned, so 2460 calories in five weeks is far from the limit.

STEP 10: Rotate carbs like a pro in the last week

This "trick" is used by high-class athletes in preparation for competitions. And you will use it on the final segment of the distance of eight days. So, the first three days - a sharp reduction in carbohydrates, on the fourth - an equally sharp increase, and then everything is the same for the second time.

What is the focus? And here's what. By restricting yourself in carbohydrates, you not only cut calories, but also lower the level of insulin in the blood. And when there is little insulin secreted, the body begins to use up fat stores. When you "inflate" your carbohydrate intake again, you slow down the fall in thyroxine (thyroid hormone) levels caused by the "carbohydrate deficiency" of the previous days. In addition, psychologically, you kind of reward yourself for a three-day abstinence.

Additional benefits: In addition to saved calories, such a "rotation" diet is also good because it spurs thermogenic processes in the body. This will allow you to lose some more fat, although this factor will not affect the total number of "lost" calories as significantly as others.

Action plan:

• Week 1: Don't change anything.
• Week 2: Again, don't change anything.
• Week 3: Again, don't change anything.
• Week 4: On the last day of the week, cut your carbohydrate intake in half.
• Week 5: For the first two days, continue to eat half as many carbohydrates as usual (in terms of calories). On the third day, "boost" your carbohydrate intake by 25% above what it was before the "rotation". (For example, if you used to eat 400 grams of carbohydrates per day, and in the previous three days - only 200, then on the fourth day bring their consumption to 500 grams). Repeat the same cycle for the last four days of the program.

Approximate calorie loss: 2875. If you consume a total of 2550 calories per day, and 45% of all calories come from carbohydrates, then half of these 45% will be almost 575 calories. Multiply this number by 5 (six times 50% less than the norm and two times 25% more than the norm) and we get almost 3000 calories of "savings". Well, if we also take into account the thermogenic effect of the "rotation" of carbohydrates, then exactly 3000 can turn out.

Approximate total loss in five weeks: 35,000 calories!

Fat loss arithmetic.

Since 450 grams of fat is equivalent to 3,500 calories, it's easy to calculate that in order to shed 4.5 kilograms of fat, you have to create a "deficit" of 35,000 calories over the next five weeks. According to our calculations, approximately 70% of the entire "deficiency" will be created by reducing calories consumed and 30% by increasing energy expenditure.

Of course, I would like to distribute these percentages a little differently, say, 60 to 40 or even 50 to 50 ... But we proceeded from the fact that the readers of "M&F" are already training with might and main, therefore, the reserve here is relatively small. Well, 30% is a very real figure that you can get if you make the training more intense. As for the reduction in calorie intake, then there will be no failure. It is guaranteed by a reduction in the proportion of fat in the diet - from 40% to 15%.

Have you already achieved good success in fitness and want to consolidate your success? Then you need to try complex training for advanced that will completely transform your figure in just 2-3 months.

The main feature of complex programs is that you do not need to combine classes and draw up your own fitness plan on your own. They offer ready-made training schedules. The classes themselves are varied, which means that you will not train on the same video day after day. In addition, such complexes involve comprehensive work on the quality of the body, so their effectiveness is much higher.

If you want to practice at home on your own, then check out:

Comprehensive programs for advanced

1. Sean T - Insanity

The Insanity course with Sean Tee has become a real breakthrough in the field of home fitness. The ultra-intensive program will help you transform your body and fantastically improve your endurance. The training complex is designed for two months, during which a really crazy load awaits you. Hard plyometrics and aggressive interval cardio: Sean believes that this is the only way you can overcome yourself and reach a new physical level. For classes, you do not need any additional equipment, which is a great advantage of the video program. You will only train with your own body weight.

2. Sean Tee - Insanity Max 30

The long-awaited continuation of the sensational program came out 5 years later. Sean improved his workouts by adding intensity to them, but reducing the duration of the sessions to 30 minutes (in the first part of the video lasted 40-50 minutes). For a shorter period of time even more intense work awaits you than before. Many exercises and combinations are similar to the first part, but there are also interesting novelties. The program is also designed for 2 months. Despite the popularity of Max 30, many still prefer the first Insanity, considering it the benchmark for advanced training.

3. Jillian Michaels - BodyShred

Jillian Michaels is probably familiar to every home fitness enthusiast. She has a lot of video workouts for beginners and for people with intermediate training. However, her latest BodyShred complex is designed for a truly advanced audience. The two month program includes effective 30 minute full body workout. Twice a week you will do a pure aerobic workout, four times a week you will do interval functional training for different muscle groups. This approach will allow you to burn fat as much as possible and tighten problem areas.

4. Chaleen Johnson - ChaLEAN Extreme

Another advanced workout is offered by Shalin Johnson. It is based on the principle: "Pumping muscles, you speed up metabolism and lose weight." This is a real strength program., which will make your body embossed and elastic. A 90-day complex consisting of 15 video workouts awaits you. The course is based on the following principle: 3 times a week you do strength training, 2 times a week - aerobic strength training. For classes, you will need a set of dumbbells of different weights, an expander and preferably an elastic band.

This program is called the "female version of Insanity", although if you look closely, they do not have much in common. First, in addition to interval cardio, Michelle also uses strength exercises for the whole body. This will help you not only burn fat, but also strengthen muscles. Secondly, the trainer offers more intricate combinations and ligaments that allow you to use the maximum muscle groups. Video workouts last from 30 minutes to 1 hour, during which you will reach the peak of intensity and slow down again. The program is designed for two months, for classes you will need dumbbells and an expander.

6. Autumn Calabres - 21 Day Fix Extreme

Fix Extreme is another advanced workout from Beachbody, who produced Insanity. This time, a girl became a coach, but this did not prevent the program from gaining the status of a very intensive one. The fitness course is very good for its diversity: there will be and plyometrics, and aerobics, and strength training, and Pilates, and yoga. During the week, a new 30-minute workout awaits you every day. The program is designed for 21 days, you will need dumbbells, as well as an expander for individual videos. Fix Extreme can be called one of the most balanced complexes among home video programs.

Wondering if you can handle such a high load? Try it! Sometimes, in order to achieve high results, it is necessary get out of your comfort zone and engage in advanced fitness training.

Hello, friends. Today I want to tell you what microperiodization of training is and how it works. The question is very interesting, so I want to analyze it in detail and give some practical recommendations.

I want to say right away that beginners DO NOT NEED this thing! They still do not work with weights that are as close as possible to the potential and train far from the limit of their strength. With such loads, it is difficult to overtrain the body. But for athletes who have already reached the average level, this technique will be simply necessary.

For beginners, I can advise you to start with these programs:

Why is periodization needed?

First, I would like to note why periodization of training is generally needed, and why it must be applied at a certain stage.

It is needed for several reasons:

1. Avoid overtraining.
2. Break through the weight plateau.
3. hypertrophy of the sarcoplasm.

Things are very important for a person who does not want to stop there and wants to squeeze the maximum out of their body.

To avoid overtraining you need to start alternating light and hard workouts at a certain stage, because. it is impossible to constantly train at the limit of your capabilities and regularly progress linearly. The body, otherwise, is likely to fail, and this, as you understand, will significantly slow down progress.

Break through the "weight plateau" necessary if you want to make more progress, because MUSCLES DO NOT HAVE TO INCREASE UNLESS THE LOAD IS INCREASING! When your weight on the bar does not increase and the training volume is stalled, then there is no question of significant progress.

Hypertrophy of the sarcoplasm what is this terrible thing? Nothing complicated, friends. Our muscles are made up of different structures. The very structures that we are trying hard to grow are MYOPIBRILS! Thin threads that fill every muscle in our body.

Swelling of the muscle cells that are in these myofibrils - this is called MYOFIBRILLAL HYPERTROPHY (myofibrillar hypertrophy) or "swelling" of cells.

But myofibrils are not the only structures that can grow in our muscles.

It's not hard, friends. Around myofibrils there is a LIQUID, which is called SARCOPLASMA! In fact, SARCOPLASMA is just WATER, with a certain amount of other substances dissolved in it (glycogen, ATP, creatine phosphate, fatty acids, amino acids, etc.)

All this business MYOFIBRILLS (fibers) + SARCOPLASMA (water) lies in the MUSCLE FASCIA!

Muscular fascia- this is a connective tissue sheath, the so-called. A SACK that is filled with myofibrils and sarcoplasm.

So here it is THE VOLUME OF SARCOPLASMA CAN ALSO INCREASE! The increase in the volume of the sarcoplasm is called SARCOPLASMATIC HYPERTROPHY (sarcoplasmic hypertrophy)!

The problem is that training aimed at hypertrophy of the sarcoplasm should be a little different, not familiar to us. Lighter. But in this regard, recovery after these workouts will be faster. Therefore, you will have to train more often.

Here is an example of recovery and training of various muscle functions:

This is an important point. Let's be brief again.

• Our muscles are made up of: MYOPIBRILS + SARCOPLASMA, which are located in the SACK - MUSCLE FASCIA. There are other structures, but what matters to us right now are those that have the MOST influence on muscle growth.
• Both myofibrils and sarcoplasm are susceptible to hypertrophy! Fascia, by the way, is also able to stretch, but this will be a separate article, so .

I think that from all of the above, it is worth noting that periodization of loads is NEEDED after overcoming a certain stage of training. With proper training, approximately in one year.

Until quite recently, there was no such concept at all. Bodybuilders have always trained hard and did not even think about the fact that alternating the nature of the loads can give them more progress.

is a stepwise cycling of the direction, intensity and volume of training to achieve maximum strength and mass.

I think it is clear that in order to develop maximum muscle growth at a certain stage (after 1-1.5 years of training), you need to train ALL MUSCLE STRUCTURES.

Those. there should be an increase (hypertrophy), both myofibrils and sarcoplasm. One whole is always greater than a part.

For this, periodization of loads using training cycles is used.

Let's take a look at the training cycles for a bit.

Exist:

1. Macrocycle.
2. Mesocycle.
3. Microcycle.

MACROCYCLE, as a rule, in bodybuilding consists of three phases:

1. strength training(2-4 weeks).
2. Hypertrophy, "work for the mass"(8-12 weeks).
3. Drying(8-10 weeks).

Each of these phases is called the MESOCYCLE (strength, mass-gaining, drying) and lasts differently. The weeks that make up the mesocycles are divided into MICROCYCLES.

This macrocycle is "classic" because of its consistent change in the volume and intensity of each phase. Those. as it moves from the power mesocycle to drying.

The main thing in bodybuilding is MUSCLE MASS AND BODY AESTHETICS. Strength plays an auxiliary function. That is why the classic macrocycle is built as I showed above.

It starts with a strength training mesocycle (2-4 weeks), then comes the longest and most important mesocycle of muscle mass gain (8-12 weeks), and then comes the cutting mesocycle, during which we try to burn as much fat as possible and keep as as many muscles as possible.

This is the so-called LINEAR PERIODIZATION of training. It is good enough, but its disadvantage is that we develop only ONE biomechanical quality at the expense of another quality.

Those. during the strength mesocycle we lose endurance, and during high volume training we begin to lose strength. To all this, we must add that during any linear mesocycle we can only train one type of muscle fiber. Here about different types of muscle fibers.

It is because of these shortcomings that it will be very preferable to use MICROPERIODIZATION within the framework of a weekly microcycle.

Weekly microperiodization of loads in bodybuilding

To develop several or all muscle structures, microperiodization must be used. Large loads should alternate with small and medium ones.

There are A LOT of options, but I will talk about those that I used myself. I liked the effect and the feeling too.

We will need to give a different load for each muscle group in each workout. I will give an example of several complexes, from a person who will be using microperiodization for the first time, to someone who wants to increase the intensity.

Microperiodization for the beginner

So, I'll tell you first about the simplest complex. For beginners who have already been doing about a year in the gym and stalled in the results, this will be the most.

Firstly, I must say that there will be only three workouts per week in two variations A and B, which will alternate within a week, i.e. the whole thing will look like this:

As you can see, in the first week there will be two workouts A and only one B, but in the second week it is exactly the opposite.

This moment is not difficult, I think it is clear.

Also, an important point of this scheme is that the load on each workout is DIFFERENT!