МЫШЦЫ: ФИНАЛ. Это видео сэкономит годы тренировок. Почему...

Hello everyone, dear friends. I am very glad to see you. It has been a while since I have been in touch on this channel. Well, it's because over the last six months I've had to go through a couple of difficult stages of life. In general, it happens to everyone, and, thanks to which today's film will be the final episode in the Muscles Year series. But, but, guys, what will it be like? After all, for all the time working on this big project, the Muscles Year, we processed a huge amount of knowledge on the topic of creating a physical form. And now all these developments as a powerful practical summary you will see in one film at once, without dispersing it into series. And so, uh, you can’t even imagine how many times along this path we came across retellings of the same thing, and often distorted—pompous words, sensational claims, but in fact non-working gimmicks all sorts of hacks, what, the best, the worst exercises, supplements and secrets of hypertrophy. And here's to everyone YouTube is full of this stuff, and it’s easy to get confused. Sure, sometimes you find good advice. But often even these are details, having grasped which the body will not be built. You will soon learn how muscle growth actually happens, what you need to do to engage maximum of fibers and give them the right stimulus. Then we will formulate the main law of hypertrophy and translate this knowledge into clear practice. How to build a workout, select exercises, weight, reps, progression. Gradually we'll put together a real plan that you can follow, dispelling a lot of myths and misconceptions along the way. I truly believe that we should train, to live, not the other way around. So this isn't just another muscle video. It's an attempt to assemble a complete system, working, reliable, and most importantly, simple, which works for normal people, ordinary people, not just the genetically gifted. Today we will focus on a key pillar, effective training that triggers muscle growth. This is the main driver and foundation of change. But this is not enough. Without commitment to training, there will be no stability, and you will simply quit. Without proper nutrition and recovery skills, even ideal training won’t help, and without proper exercise technique you risk getting injured. Therefore, the advantage of the film we have created a whole system of videos and posts that will accompany you and will help to close these weak points and avoid the mistakes that we make every day. We called this movement the Muscle Manifesto and we invite you all to join in. All free on Telegram via the link in the description. Come on in, it's going to be epic. Well, now let's get started. I think I've already said somewhere that I've been into fitness since I was about 12, since the time when it was just breaking into YouTube. Zyzz, Greg Plitt, CT Fletcher, Denis Borisov between these legendary hooks, Arnold Schwarzenegger and his book Total Recall which I've read at the age of 13. Everything, that then it was possible to watch, read and try I watched, read and tried. And then dawn, peak of industry of High Aesthetic bodybuilding, Jeff Seid, David Laid, Steve Cook, Simeon Panda and other overseas guys. And of course, on top, all possible our videos and already more familiar to you authors At some point I stopped being just a spectator and started making money on fitness, working as a trainer. Then I even tried to prepare for Mans Physique competition, and then Covid hit. I started this channel, and, basically, you already know the rest. In short, I got this whole topic enough, being on both sides, both as a user and as part of the system. And before starting this film by giving any answers, I have to do something. This is a competition bodybuilding. This is where we can see what the human body is capable of in terms of muscle growth. On stage are guys who have put tons of resources into their figure. And, of course, all this is on the foundation of excellent genetics. Otherwise, you just won't get there. And these are exactly the same guys. They work just as hard, live their own business and, believe me, everything is fine with their genetics. But compared to the first ones, even they are not pumped up. They just don't use steroids. It's natural bodybuilding. That's the rough marker of the ceiling of natural human capabilities. Now let's look at ourselves. Come on, quickly, throw away that loaf of bread, throw away that candy, tea, come here, to the gym, to me. Do you see what I'm getting at? Most of us can't afford to invest even 20% of the resources that these guys have invested. And we are often not gifted with genetics, so, well, we probably need to divide it by at least two. And so I tell you I'm probably doing everything I can to make you turn off this video, guys. But don't rush, I'll make you happy again. And it's absolutely possible for us to create a good form. Just don't forget, that fitness is an industry of illusions. It is characterized by manipulation, the sale of magic powders and false hopes. And all of this is wrapped in a web of content, where loud headlines are often more important than the essence. And I'm not even talking about some kind of morality or conspiracy theory right now. I just want to say it again highlight that the one who is not shrouded by illusions is more likely to achieve results, clearly sees reality and applies the right tools, which are often invisible on the background of the rest of the hype. Remember the last video about genetics. The first 2 years of your training can give the coolest result, up to 14 kg of muscles, which will already turn you into an athlete. This gives those same 80% of the results come from 20% of the efforts. And this is where most of us need to pay attention. After the third year, growth slows down dramatically. To create the figure you see in favorite bloggers, on average, it takes about 10 years of serious training and good genetics to boot. So let's first formulate an adequate goal. To take your 80% of possible physical form for a couple of years. That's it. Then you can shift your focus to health and quality of life. Meanwhile more strength training is great in this regard. Yes, we even made a whole film about it, about how how useful they are. The muscles will continue to grow, but as a bonus, without nerves and unnecessary expectations. And in the first year, in the first year of training, if you do everything right, you will have the coolest and noticeable transformations. Perhaps many of you will already have enough of this. What exactly are muscles

and how do they actually grow? Muscles are not just pieces of meat, they are masterpieces of biological engineering. A full-fledged organ, a collection of muscle, nerve and connective tissues permeated with blood vessels. With their help the organism converts chemical energy into mechanical energy, allowing the biomachine to move in space. They are evolutionarily designed for movement, and for millions of years man has used them just like that. But, as we learned in the first film, thanks to such personalities, like Eugen Sandow, people began to understand that muscles are not just an applied tool, but also aesthetics, symmetry, beauty and that they can increase from strength exercises, turning man into the likeness of an ancient Greek sculpture. And then came science. Research in the mid-20th century were the first attempt of humanity to understand this topic. And if there were only a few of them then, today, thousands of studies are published every year. And this entire array of data allows us to systematically understand how strength training affects the body, how muscles grow and what is needed for this need to be done. It all starts at the micro level. Inside each of our muscles there are hundreds of thousands of muscle fibers. Inside each fiber there are thousands of myofibrils. It is thanks to these tiny structures that our muscles grow. Take a look at these hard to see, but unique shots. This is not computer graphics, but a real myofibril, which in a few hours on our eyes it first thickens, and then begins to divide, and on the basis of one myofibril the second one appears. And if this happens with a large number of myofibrils in the fiber, then it will simply be forced to increase in volume or else muscle hypertrophy will occur fibers. That's what science calls muscle growth. But that's not enough. One little fiber, it's nothing. So what if it grows? So that our biceps at least visually grow a little, gets bigger in volume there should be hundreds, if not thousands of fibers. And here it is important to grasp the first conclusion, which will be useful to us in practice. The muscle does not grow as a whole, individual small muscle parts grow. If it grows a little, the reflection in the mirror will not change, which means you need to train like this, to grow as many muscle fibers as possible. So now you can guess why most types of training and activities do not help us build a figure. Well, at least, the one we would like. Oh, and here everything is simple. To perform it, the body does not need to be put into operation and hypertrophy many fibers. Just a little bit is enough, yes, and outwardly it does not will be manifested, it will not be noticeable in any way, it will not particularly affect the figure. I am not even talking about swimming, yoga and pilates. Everything is pretty obvious here, but even the calisthenics and the gym may not give us what we want without the right approach. Yes, someone will grow something, but most likely within small limits thanks to good genetics or by chance, if you immediately got into a good training system. If we do not have an understanding, how to use training to engage and hypertrophy a lot of muscle tissue fibers, we lose control and leave the process to chance. And today, by the way, we will fix this. The key factors behind muscle growth

and how to manage them And here I could immediately move on to practice and start telling: “Do such and such exercises with such weight, yes, and your back won't hurt." But in this film we can't ignore one important thing, muscle growth factors, because they truly launch the processes that lead muscle fiber hypertrophies. Here is their current scheme at the moment. A bunch of complicated words. In general nothing is clear, to be honest. If we start to look closely, something familiar emerges. Hormones - the same testosterone, muscle damage, aka microtrauma, metabolic stress, aka burning in muscles. And it's tempting to draw a whole bunch of false conclusions from this. But let me save you a couple of years, so probably, of ineffective training and say: "Yes, all these factors are important, they are a link one chain, of course, but only one deserves our attention. Mechanical tension. This is the most manageable, reliable and practical growth factor. Once you understand how it works, we will be able to build truly effective training not somewhere in the mind, in theory, but in practice, in fact. Mechanical tension reflects the very essence of muscle work. We already know, that muscles are made for movement. And when we make any movement, our muscles contract due to those same myofibrils. But we have to look even deeper. During muscle contraction inside the myofibrils this wonderful thing happens. The myosin heads attach to the actin filaments, creating so-called cross-bridges and literally pulling the actin thread towards themselves. In the entire myofibril there are millions such tiny bridges work to shorten the fiber. Here it is, the mechanical tension in action. Each bridge creates a traction force. And this traction force creates internal pressure. That is, the more bridges are opened at the same time, the greater the internal pressure. That is, the more mechanical tension. If we turn it from pure physics into this perspective. Can you imagine, here you have a tube, and each tube has 10 bridges. Now if you have one bridge pulling, there are even numbers from 3 to 6 nanonewtons. The thrust force of one bridge is from three to six. That is we already see a difference of two times. And if one bridge creates a tension of 3.6 on nanonewtons, 2 is already 6,12, well and, accordingly, 10 - this is why the more simultaneously evaluated bridges, the greater the total stress. Everything seems logical here. If we create mechanical tension is of sufficient force, then the body will have to do what it does best just adapt. It will start to increase protein synthesis and from it, yes, from this protein build new ones myofibrils with these beautiful bridges inside, so that next time be ready and avoid overloads. And thanks to the understanding of this basic physiology and scientific research, who test all this in practice, we clearly know how to create sufficient mechanical tension, and with it the stimulus that will trigger muscle growth. To trigger the stimulus, we need two things: weights and bringing the muscle closer to failure. That's it. And at first glance, that's it. It seems like some kind of banality. But the devil is in the details, and we will definitely figure it out. Don't rush to conclusions. For now, it's important to understand that we need to direct your attention on this point, and not be scattered on something incomprehensible. Well, for example, on this. Fitness beasts and where to find them Don't ask why this particular screensaver. Someone just recently re-watched Star Wars. By the way, we'll be covering more of these myths on Muscle Manifesto. Remember this factor chart muscle growth? Now we'll go over those very false conclusions that often make come from. When an athlete engages in heavy training, this structure is damaged. In micro-tears appear in the fibers. The body restores itself by connecting the torn fibers. As a result, the muscles become larger and stronger than before. Despite the fact that, that the video is supposedly ancient, the myth is still very persistent. And where there are microtraumas or ruptures, I want to make a seemingly logical conclusion that feeling pain is cool. That is, if it hurts, it means you had a good workout, and someone after a leg workout can barely walk, and is proud of it. This graph clearly shows that in the first weeks of training for beginners, almost all protein synthesis occurs not on muscle growth, but on the restoration of damage. And then, as you adapt to the load, the balance shifts, damage becomes less, and with it muscle pain, and almost all the resources of protein synthesis go straight to muscle growth. Therefore, training pain can be normal only in three cases. If you are a beginner and just getting used to strength training. If you have had a long break or if the pain is barely noticeable, rather pleasant. And in all other cases, when you really feel unpleasant move your muscles, press on it, this is an indicator that you just overdid it. And those resources, which could go straight away, yes, and for growing new muscle fibers, the body will spend on restoring excess damage and only use the remaining resources for growth. That is, you need to reach a certain level of tension, but you don't need to make it critical, so that all this would be torn apart. Otherwise, a lot of resources would be spent on first restoring it, and then sort of supercompensate. That is, there is a delayed effect. Therefore we say that it is important for us not to achieve maximum tension, but some moderate tension, which already causes adaptation, but in a large number of muscle fibers. Well, that's the point. Let's move on. If during the exercise you feel a burning sensation in your muscles, then that's it, yes, that means, inside, by-products of their work have accumulated, which increase acidity. This is called metabolic stress or, in simple terms, as they say, acidification. Many base their training on this feeling of desire. As if the goal is to burn as much as possible. And it seems, yes, that this is some important, almost the main sign of quality muscles work because we feel them strongly at these moments. There are a lot of workout videos on YouTube that push you "to the burn" that make this myth even more persistent. But, guys, a burning, for example, on the contrary, can prevent you from creating enough mechanical tension because you simply won't be able to continue exercising because of this burning, because of the pain. And many people simply find it unpleasant to endure it's burning. Training starts to be associated with pain and overcoming where it really is in fact it is not necessary. That is, if you do not know how to control this desire, it can even interfere with muscular growth and your motivation. Well, firstly, it is much easier to reach burning, you can sort of catch him and tolerate him. That is, you don't need to strain yourself so much. That is, people are such creatures, organisms, that always want to do, get a lot, practically without doing anything. That's why, when they tell you: "And you have to lift 100 kg 10 times so that your legs grow." He said, yeah, that's hard, very hard, I'm so tired. Here it's just like I think it's a good marketing move. That is, people are trying as if with some kind of simplified tools, to make people believe that they can achieve the same result as from hard training. Well, unfortunately, there is no such thing, or maybe fortunately, does not happen. Favorite hormones. Well, of course, where would we be without them. Of course, they also matter, but not nearly as decisive as many people think. We already discussed this in the second film, yes, and said that a constant level of testosterone within physiological values has almost no effect for muscle growth, and the post-workout bursts that many people run for are generally short-lived and do not have a noticeable effect. Moreover, there are studies where muscle growth occurred even with very low testosterone levels in prostate cancer patients taking testosterone blockers. So, guys, when we start to build a workout, we'll focus namely on mechanical tension. There is no need to worry about other factors. They will follow him automatically. There will be metabolic stress and micro-herbs in adequate we won't avoid it either. And hormonal responses will occur. Don't worry. It's just somehow there is no need to think about all this specifically and adjust your training process to it. The Fundamental Law of Hypertrophy

Stimulus – Recovery – Consistency – Progression So, we have done a very cool job and got to the fundamental understanding hypertrophy. Remember the four key words: stimulus, recovery, regularity, progression. Create a stimulus in as many muscle fibers as possible. This will trigger protein synthesis, from which new muscles are built. Stop in time and recover. Muscles grow not during training, but after it, if you give them rest and food. Repeat the algorithm in a circle, gradually complicating, otherwise the body will adapt and stop developing. You can put on pause and really take this in. We will then build the entire system on these principles. I rewrote this script several times to make it coherent systematic material that does not distract you, but with each passing minute only deepens your understanding and reveals one key concept, otherwise there will be overload. And statistically, most of those who opened this video, I can see in YouTube analytics, they already turned it off, no matter how hard I tried to make it interesting. And I had to cut out a lot of cool and useful stuff material not only on the topic of training, but also, as I said at the beginning, on exercises, nutrition, recovery and commitment. Important topic. I make videos of them on YouTube, at least, I don't plan yet. So if you're still here and you really want to change something, and not just turn it off and forget about it, then I have something special for you. I have never done anything like this before. I have divided the materials into different formats: videos, podcasts, audio podcasts, posts, circles. In general, from all this diversity a chain of related content emerged. Then my team and I added some interactivity, questions, tasks, my comments to help you not just to study the material for the sake of it, but to understand and reflect on it. All this is laid out by day in small portions, convenient, understandable and easy, in general, you can go through it in between. And all this, guys, I repeat, it's free on Telegram. Thousands of people have already joined. The only thing missing is who? You. Follow the first link right below the video. And, of course, that's not all. For those, who wants a turnkey result and a minimum of fuss, we have been preparing a full course for several months now, in which we will take you by the hand, help you build a training system from scratch your conditions and provide everything necessary for a quick, but at the same time comfortable achieving the result. There is a second link under this video for you. See you. Creating a training plan Creating a training plan

How often to train This is a graph of the very protein synthesis that increases in response to a stimulus and builds new muscle. Look how short it stays at the peak, and after the second day it falls almost to its original values. And it seems logical to repeat the workout after 2 days to stimulate protein synthesis again. But this systematic review, which is, by the way, a summary of dozens of studies, shows that if the weekly load volume is the same, we will talk about it later, then it is not so important, how often to train a muscle. You can do the entire volume of the load in one workout, and you can distribute it into two or three. The result will be approximately the same. And here they are born, training schemes many of you are familiar with. Split, full body, top-bottom, push-pull. All this just a tool for organizing, distributing the workload throughout the week. Then it's a question preferences, conditions, resources and tasks. Your choice depends on this. But I’ll save you some time right away. So I'll tell you right away, guys, for the vast majority of us, full body workout is the best option we work out all the muscle groups we need in each workout. And here you can start bend. It is easier to fit into your schedule, because two workouts per week will be enough for most people. Not four, and definitely not five. If you miss a workout, it's not that bad, because all the right muscles are stimulated during each workout. Workouts take less time since you alternate muscle groups—while one rests, you train another. Optimal recovery between workouts and a minimum of unnecessary micro-injuries, which, in general, as we understood, are not needed. We also get all this thanks to full body. The technique is sharpened faster, it is more convenient and flexible to progress the load. And it is possible, to continue for a very long time. I just started to accelerate. In general, for now full body is the best solution in terms of ratio efficiency time. This is how I have been training myself for the last eight years. Hundreds of people train this way thousands of people. And today, a sufficient number of convincing studies have been conducted using the full body scheme. And by the way, before the era of steroids, athletes, for example, the great Steve Reeves, actively used full body, which is reflected in his book. Okay, we chose the full body system and decided how many workouts per week is comfortable for us to do. For some, one workout will be more suitable, but then it will be longer and more voluminous. Two workouts is the optimum for most. I recommend starting with it. And the third workout is added as you develop, when the total volume of exercises and approaches increases. Creating a training plan

Which exercises to choose and how to do them After we have decided the number of workouts, the next question arises: what exercises to do? In what order to do them and how to do them? And here many are drowning in the clickbait headlines. Best chest exercise, worst back exercise. Feeling the muscle group is everything. Slow down in the negative phase, it will help your muscles grow better. But when it comes to testing hypotheses, as in this systematic review, which brought together 26 studies on the topic of negative and positive phases, suddenly it turns out that there is no significant difference, as well as with a bunch of other hassles that we used to waste time on. I used to, for example, actively promoted the idea of concentrating on muscles. It is not so much about lifting weights, but about focusing on the muscle during the movement. Our task is to strain it’s about working the muscle through 3 sets of 15 not just moving the weight for 3 sets of 15. But in reality, all these are toys for advanced athletes and for most normal, ordinary people are not as important as they are painted. But what is really important in the exercise, your personal comfort. Remember, you are doing the exercise with the correct technique, and it fits your body. Nothing should hurt, twist or creak. Amplitude and the pace of execution is comfortable for you. You feel in control of the exercise and you enjoy it. If you don't like bench press, choose something else. Your muscles don’t care whether it’s a barbell or dumbbells. In general, to say that some exercise is better, some worse, is not professional at all. Each exercise performs a specific task that you as a person, whether you’re training yourself or coaching someone else. Everything for you may have an exercise may work better for you because of your individual structure and limb proportions. I have a different one, my muscles are attached a little differently, the muscle belly is a little shorter, the tendon is longer. And I won't perceive your exercise at all. For me, that exercise just won’t feel right. So, it doesn't mean that it's bad. It suits you, right? It's good for you. Exercise is just a tool we choose just to trigger a stimulus in the muscle we need. That's all. And we already know, what is needed for this: weights and failure. It doesn’t matter which exercise you use—the key is to create the stimulus you'll launch it. And you don't even have to constantly feel the muscle during the exercise, if the technique is correct. And all that unnecessary overcomplication and searching for cleverly invented exercises, there, chips, angles, manner of execution it is reasonable to start when you have mastered the whole base, you have been studying steadily for at least 1-2 years and want to go deeper. But this is not at all necessary. And of course, if we are building a full body workout, we will need multi-joint exercises or in other words, basic exercises. These exercises involve several joints at once, so in the work involves many muscle groups at once. They are divided into three types: chest, back, and leg exercises. These are the main and largest muscles that form the figure, plus they engage many synergistic muscles. And this is quite enough to pump up almost the entire body. To make it easier for you to choose the exercises that are right for you, we will post a list of them in Telegram at same link in the description. Single-joint exercises, yes, or in other words, isolation, they are useful for working muscles that are poorly involved in basic exercises. Well, for example, the abdominal muscles and calves, yes, there are slow-twitch and fast-twitch fibers and so on. Most of the other muscles, guys, they grow well from the base, but due to genetics and other individualities, some the biceps respond weaker, for some it’s the traps, for others the delts, or the adductors — it varies from person to person. And in such cases it's reasonable to stretch them with isolated exercises, but only when you really notice the muscle lag. When you’re still at an early stage and don’t see much difference yet you don't need to overload your heads and waste resources. Concentrate on foundation. And please, don't rush to scatter yourself on a lot of exercises. I know how tempting it is to do that. Take one, two, or three exercises for each muscle and stick with them, thinking that, well, together they will somehow work better. But the diversity does not make training more effective. Rather, it confuses, complicates life and interferes with stable progress. In order to grow normally, we only need one or two exercises for each muscle group. For example, for the chest it's bench press and dips. That's enough. Just choose suitable for yourself and focus, hone your technique, adapt, start progress in weight. Until this happens, there is no point in adding new exercises. That is, relatively speaking, if you have a certain cycle of these exercises where you can track the progression, that's normal. So, for example, you do three different chest exercises on three different days, but you repeat all three every week. But if you just come and there, you know, three today I'll do this, our no, but if you randomly switch things around, it will only hurt your progress. It is clear, again, some unique individuals, yes, genetically gifted, who have they have the mind-muscle connection, the ability to push close to failure and maintain tension, everything, they can change every day, yes, there are some like that, if you try it in real life, well, you will, as the saying goes, if you try to do everything at once, you’ll end up with nothing. So, now our plan looks something like this. Two full body workouts a week, and each one has basic exercises number one and number two for legs, back and chest. And if desired and possible, you can add one or two exercises on isolation. And the third day of the week can serve as a buffer for additional exercise in the future. Creating a training plan

What weight to use and how many reps to do Okay, we've decided on the number of workouts and chosen the exercises, but it's still not clear, what weight to take in these exercises and how many repetitions to do. And here, guys, the concept of failure is finally being born. Just not like this. We’ll leave that kind of failure to athletes on gear. In our case, failure is the inability to continue performing exercises in the correct technique. I emphasize, in the correct technique. Even despite the fact that, that we could squeeze out another three to five repetitions once you start squirming, using other muscles, and relying on momentum, you will clearly feel it. The technique breaks down, that's it. It's time to stop. The muscles have received sufficient stimulus. Further on there's only an increased risk of injury and wasted effort without benefit. Failure is always one. Inability to complete a repetition without distortion techniques. That's it. That is, if you bench press, your speed may slow down there, but as soon as you start shifting your form to make the movement easier, that’s it, your muscle is no longer pulling. That's why you change the levers to make the movement easier. Question: And what muscles are you really using for those extra reps? Not the target ones—they’ve already given out. Well, that's it, the chest is no longer pulling, otherwise you wouldn't be doing this. That is, here as if everything is obvious. Therefore, a technical failure and pro bodybuilders is always a failure in the target muscle group. When the largest muscle you are targeting in the movement it can't handle the load anymore. Other muscles start taking over the movement. By the way, that's why some competent trainers say: "Technical failure". Once again,when your form breaks down and in the future, when we talk about our training, we will mean exactly this. Research clearly shows that that achieving such failure in the range of five to fifteen repetitions provides the best stimulus for muscle growth. That is, it immediately becomes easy to choose a working weight. Take as much as to reach failure in this range. It's simple. To perform five reps, yes, if you take the bottom of the range, you will have to take a heavier weight, and to perform fifteen at the top of the range, but the weight will be much less. So for ease of adjustment, yes, for different situations this range is usually narrowed. 8-12 repetitions is a classic, the golden mean, which is suitable for most people. There is a good balance between weight and reps. 5-8 reps is power mode, and it has its advantages, but it is advisable to use it only with experience. Well, for beginners, of course, it is advisable to start with 12-15, because the weight of the projectile will be lower, which means, and the safety will be much higher. Now our plan has become even more beautiful. The range of exercises has been added reps and weight. But don't run and measure it yet. We'll work on some of this in the chapter on progression. Creating a training plan

How many sets to do and how long to rest between them Once you've selected an exercise, added weight, and performed it to failure in the desired rep range, then you did something called a working set. An important word that is useful to remember. And imagine that one working set = one stimulus for growth of your specific muscle. But one is not enough. Most people need four to ten such working sets for each desired muscle per week. This is confirmed by the research, and the experience of the trainers. You say 4-10. I'm sure that 98% will start with 10, and for them five might be too much. This is a very important point that everyone should pay attention to. That is, always start from small. When you don't stop progressing normally from small, then you add. Once again I refer you to Joe Weider, who is credited with the drug cycles there. He has this full body. First month. One approach in one exercise. One set. But for some reason no one sees it. For some reason everyone thinks that he wrote, we need to make five, and then oh, I'll overtrain, I don't draw such a scheme. Of course, you don't draw it. He writes one, and you make five. The second month, he says: "Let's do two approaches." Notice, for a whole month people did one set for a month, then gradually added a second, then a third — eventually up to five or even ten sets Or even not three sets of 15, you know? But, as a rule, people skip this, lower: "And I'm already done, I'm already done, I'm ready, now and then the program is crooked, geared program, it's all for chemists, it doesn't work on naturals. And all this, in my opinion, breaks down cool the stereotype that the more you load a muscle, the better it will grow, right? Because in this meta-analysis, for example, 67 studies even introduce the concept of diminishing returns, where each the new set after a certain threshold no longer gives a significant increase. The greatest stimulus comes from the first set, in the first one, then it decreases a little and here is the very increase values for three approaches. But after three, between the third and fourth, the difference is already minimal, between the fourth even less. That's why they show this due dependence there. But it turns out, the more you do, the smaller the returns become. Especially, if we say that you are not an athlete who only sleeps and trains, yes, you have a job there, family there and so on and so forth. It’s more reasonable to spread these sets out across the week instead of doing them all at once and spread it out, distribute it between workouts throughout the week, so that the body regularly receives a signal to growth and had time to recover. And we, by the way, have already provided for this by choosing full body twice a week. The first six months of training, the minimum is enough. For example, For basic leg exercises, this is two sets of squats and two sets of lunges per week. It's the same for other muscles. So, uh, guys, you know, it's a 20 minute workout, no more. And this can work perfectly. Many people immediately pounce and do many times more, being newbies. And after a few weeks, fatigue from such a regime naturally builds up. This is a direct path to quitting. In general, your comfort is very an important benchmark. For most people who workout twice a week, well, me included, six or eight sets per week per muscle group is a reasonable maximum. If do more, then the workout will have to be stretched out. It will be too long, too exhausting, and then you will have to add a third workout to transfer some of the volume to it. And this is not always convenient and often simply not necessary. Okay, let's get back to the specific training. In addition to the required number of working sets, we also need the right amount of rest between them. It depends on two things. First, the pulse should calm down to about 100 beats per minute. And second, in the next approach you shouldn’t drop by more than two reps. That is, if in the first approach you did 12 reps in technical failure, in the second only seven, you didn't rest enough, you need more. Therefore, the time of the set, the time of rest between approaches - this is a very individual thing. But on average it's about 2-3 minutes. And by the way, while one muscle rests, you can work another exercise on the other. It's cool saves time. Just don't forget about the pulse. To our program the number of sets was added, which we distributed evenly between workouts. Remember that it is the total number of sets over the entire week that is important, not just in one workout. Creating a training plan

Progressive overload and training diary The body is an economical machine, and as soon as it adapts and gets used to the load that you give him, that's it, you can forget about hypertrophy. Therefore, progression and constant complication loads are the final and very important element of the entire system. Without it, the mechanism will not work. You may have heard the idea that muscles need to be shocked, constantly surprised, especially from the foreign authors. This is often associated with the fact that it is necessary to give new exercises, to burn out the muscles and come up with new moves, but most will only make themselves worse. The most reliable and a convenient way is to progress in the weight of the projectile and repetitions. They are easier to control, easier to fix, easier to increase. At the same time, from the point of view of efficiency, it is simply impossible to find better, because it is direct control of mechanical tension. Increasing weight and number of repetitions will inevitably force the muscles to adapt. The method is called double progression. And it's very, very simple. You just need to realize it once. Look, in each exercise we already chose your range of repetitions. For example, if you are a beginner, then from 12 to 15. It is important to choose such working weight, with which you will reach failure already on the twelfth in the first working set in training repetition, that is, at the bottom of this range. That's it. Here is your working weight. Fix it and continue just always practice this exercise with it. Over time you will become stronger. And in the first set you'll be able to do 13, then 14, and even 15 repetitions. And once you've reached 15, yes, increase the weight so your reps drop back to 12, and then repeat the cycle. I say it with emphasis in the first working set, because it’s not always possible to maintain the same reps in every set with that weight. They may sag, and that's okay. I already said that two reps, a drop of two repetitions is acceptable. That's why we measure ourselves by the first working approach. You won't be able to do this in your head, so we'll need the training diary you keep. And if you don’t keep a log, you’re one of those who think it will all be easy —but it won’t. No, it won't be. Patience and hard work, everything will grind everything down. My dear TV viewer, you won't do it, will you? If you don't do it, I'll give you a hard time. Guys, how are you going to progress the load if you don't record it anywhere? It's like building a house and lay the same brick for years. Although, if the genetics are cool, then, probably, it doesn't matter. Give him a Snickers or a stick, and he’ll still grow without progression. For everyone the rest of the progression of the load and the training diary are critical, I emphasize, emphasize again, critically important. And I recommend that you start gradually, yes, at least with one or two exercises, in which you will begin to try to progress the load, and gradually, step by step, you will apply this to your entire training program. Why do you need load progression? That is, if the muscle has grown, it has become stronger, which means that each fiber has less to work with loads with the same working weight. That is, I always say 10 myofibril, 10 kg. It became 12 myofibrils can handle 12 kg, but when you take 10, each myofibril now handles slightly less than before—say 9 units instead of 10. And the the body says: "I gave you more fibers, but you’re not using them—so I’ll take them away." And you'll hold it there for a while and then roll back. That's why load progression is not an end in itself, it's a necessity. So you did 10 reps to failure, came to the next workout and did 10 again. That is, you don’t need to come and try to do 11. You have to wait for the moment, when your muscle grows, and it will tell you itself. That is, 10 was to failure, and then 10 it became so that you could do one more repetition, and then you did it. Accordingly, you have a bunch of exercises there, you have to understand where you improved, where you didn't improve. Without a diary training most people can't handle. Most people someone can handle. Well, I often say, there is always an exception. Well, our program needs to be revived. Week after week the repetitions will grow. And this is important to record. As soon as they have grown to the top of the range, we increase the weight and start over. And now we have in our hands not just a program, but a whole strategy, which can work for years. Well, friends, I think now you understand why most people never achieve the results they need. It would seem that all these are fundamental things. Probably, many of you were familiar with them, but only a few use them in such a systematic form. But unfortunately, it doesn't work any other way. Yes, it may all seem complicated. And anyway, oh, these quirks will be trained intuitively. And really, there are people who just go to the gym, to the horizontal bars, they don't worry too much and are in great shape, but you know a lot of people like that? Well there is either a huge amount of experience or genetics. And you, of course, can try, but, most likely, all, waste your time. In my humble opinion, it is better to take precise instruments right away, correctly put in the effort and get a predictable result. And it only seems difficult. Start slowly. Eat this system like Pac-Man, piece by piece. Don't pounce on everything at once, and you will definitely succeed. And our materials will help simplify and speed up all this in Telegram. You have everything you need to get started. All that remains is to take the first step. Thank you for that you watched this movie to the end. I am very grateful that you continue watch us support us. And if you liked this movie, you can do these simple steps, thereby you will greatly help to spread this, I hope, useful content in masses, because without you, guys, without your dedication, we alone cannot withdraw. Well, I am not saying goodbye. "No man has the right to be an amateur in the matter of physical training. It is a shame for a man to grow old without ever seeing the beauty and strength of which his body is capable"

Attributed to Socrates

[Modern interpretation] Writer, Director

Roman Ovcharov Scientific Editor

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Motion Design

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