Trainings on force

To achieve good results, you need to organize correctly the trainings on force. Thanks to correctly developed plan you will be able to improve the power indicators and volumes. Let's consider the basic rules of a training on force of your muscles:

1. Try to carry out exercises with a weight, maximum for you.
2. You need to make at least 4 approaches, in each of which to make 5 repetitions.
3. You can take a break between approaches, but it is no more than 5 minutes.
4. In a week you can be engaged at most 5 days, and duration of the training about 2 hours.
5. To achieve the maximum results, every week increase loading, at least by 1 kg or increase the number of repetitions.
6. One of main rules of trainings on force in bodybuilding – time which you spend under loading.
7. Your task to carry out all exercises purely, that is not to involve other muscles.
8. For such occupations it is necessary to have nearby the assistant who will be able to secure you and to push a little a bar when your forces begin to come to an end. For example, in such exercises as a press lying or squat with a bar.

Exercises on force

You should not confuse trainings on force and weight, these are absolutely different occupations. Increasing the opportunities, that is force, you will increase the muscle bulk. Let's consider the main exercises for development of force which have to be in your training.

1. Press lying from a breast. The most popular exercise among all athletes. Start from small weight anew and gradually increase loading. Take a bar the average successful fellow, and surely track that your hands were at identical distance from the end of a bar, thus, you will achieve more effective result.
2. Stanovy draft. In this exercise the main loading goes on a back. If muscles are not really developed, you can do much harm to the backbone therefore it is expedient to begin with small loadings. Correctly to carry out this exercise, your back has to be absolutely equal and is a little inclined back, and bend legs in knees. The bar needs to be taken the average successful fellow and to begin to unbend the case. For good result execute 5 approaches, on 3 repetitions.
3. Squats with a bar. For this exercise there is special adaptation on which to fasten a bar. In such a way you will pump up the legs, but if you want even more best result, then it is necessary to squat independently. For this purpose special footwear on a heel is necessary for you, it is not recommended to use any overlays for shoulders. Make 5 approaches, on 3 repetitions.

"