1. First steps in strength training

2. What to do for strength-building?

3.Warm-up

4. Strength workout routine

 

Beginners tend to make it their main goal to develop muscle mass, which is wrong.

At some point there comes stagnation, as muscles get used to being subjected to the same stimuli all the time. Consequently, they either lose strength or are unable to get any more of it. It is impossible to use still bigger weights to stimulate muscle growth.

Additionally, your muscles lose resistance, and even though the same weight is used, the number of reps you are able to do decreases,  making it difficult to increase training intensity.

 

1. First steps in strength training

In your strength training, you should not exaggerate with the number of repetitions. 2 to 8 is enough.

Focus on some basic exercises, in which you will be able to use several muscle groups. The best ones are deep knee bends, barbell presses and dead lift.

Use mainly free weights, as they will help you develop the stabilisation muscles which you are going to need later to lift bigger weights when working on your strength.

It is very common for people to use machines in this type of training, which do not develop stabilising muscles. If you skip this training cycle, you risk losing your strength!

2.  What to do for strength-building?

Strength training is not something you do until your muscles collapse. The goal is to adapt your muscles to growing weights. This is why it is good to leave at least one repetition in reserve in each series.

In this way, your muscle will recover quicker and you will be able to reduce the pause between the same trainings. If in a classic strength training you train one muscle group once a week, with a repetition in reserve you will be able to switch to twice a week.

You should try to increase the weights, if possible, from one workout to another. But remember about the repetitions in reserve in each series. Consider keeping a training log, in which you will precisely describe each workout and note down the weights and the reserve. This will help you choose the weight for the next training and, consequently, track your progress or adjust the workout if need be.

Pauses between individual series can last up to 4 minutes.

It is best if the whole cycle lasts 8 to 12 weeks.

3. Warm – up

Remember to make 2-3 warm-up series before each workout, according to the following rule:

If your target weight is 100 kg and you are supposed to make 6 reps, do the first warm-up series with 40 kg x 6 reps. In the second series, use 60 kg weights and make 6 reps. In the second series, use 80 kg (still 6 reps).

Then, pause for a while and start the main workout. With the warm-up, you will gradually prepare your muscles, joints, ligaments and fascia to carry increasing weights and minimise the risk of injury.

4. Strength workout routine

Below you can find a recommended division of your trainings and exercises that will improve your strength in a bodybuilding workout.

DAY 1

Back

1. Bent Over Row: 3 series, 6 reps,

2. Bent Over Dumbbell Row: 3 series, 6 reps,

3. Pull up (or pull down, if you are unable to or cannot pull up):

3 series, 6 reps

4. Deadlift: 3 series, 2 reps.

 

Chest

1. Bench Barbell Press: 3 series, 2 reps,

2. Incline Bench Barbell Press: 3 series, 6 reps,

3. Chest Dip: 3 series, 6 reps.

 

DAY 2

Shoulders

1. Standing Barbell Shoulder Press 3 series, 6 reps,

2. Standing Dumbbell Shoulder Press 3 series, 6 reps,

3. Wide Grip Barbell Upright Row: 3 series, 6 reps,

4. Dumbbell Shrugs: 3 series, 6 reps.

 

Biceps

1. standing barbell forearm curls, 3 series, 6 reps.

Triceps

1. Close Grip Bench Press: 3 series, 6 reps.

 

DAY 3

Legs

1. Deep Squat: 4 series, 6 reps.

2. Hack Squat: 4 series, 6 reps.

3. Stiff Leg Deadlift: 4 series, 6 reps.

It is best to work out six days in a row.

If it is too much for you to recover properly, then work out for three days and have a day off.

Those who have difficulties recovering may want to try the scheme below: 2 days of working out, 1 day off.

 

SUPPLEMENTS

Creatine Monohydrate Powder Creapure®: take for 6-8 weeks and then stop for another 6-8 weeks (monohydrate is enough);

BCAA Mega Caps®/ BCAA XPLODE Powder® – before and after working out. If your workout is long, you can also take the preparation during the training;

COLLAREGEN™. Working out with big weights can cause an extremely high pressure in the articular cartilage and tendons. This supplement will help your cartilage and tendons function properly.