Приступаем после того, как определили свой повторный максимум (ПМ)
Первая тренировка
1.Жим лежа (60% от 1 ПМ) – 1 разминочный подход + 3 рабочих по 5 повторений;
2а.Жим лежа узким хватом – разминочный + 3 рабочих по 5 повторений;
2б.Жим стоя – 1 разминочный + 3 рабочих.
Варианты 2а и 2б чередуем (на одной тренировке 2а, на другой 2б).
3. Подтягивания – 1 подход со своим весом на 7-8 повторов, 2 подход с доп.отягощением на 6-8 повторений, и последний сет со своим весом на максимум.
4. Тяга штанги в наклоне – 2 разминочных + 3 рабочих по 6-8 повторений.
Вторая тренировка
1. Жим лежа – 40% от 1 ПМ на 8 повторов, 55% на 5 повторений, 70%*1, 80%*1, 90%*1, 100%*1, новый рекорд. Ставя рекорд, оптимальное увеличение нагрузки 0,5-1 кг. Паузы между подходами около 5 мин.
2.Французский жим лежа – 2 разминочный + 3 рабочих по 8 повторов;
3. Подъем штанги на бицепс – 1 разминочный + 3 рабочих по 8 повторов.
Тренируемся в течение 16-18 недель 2 раза в неделю
Приступаем после того, как определили свой повторный максимум (ПМ)
Первая тренировка
1.Жим лежа (60% от 1 ПМ) – 1 разминочный подход + 3 рабочих по 5 повторений;
2а.Жим лежа узким хватом – разминочный + 3 рабочих по 5 повторений;
2б.Жим стоя – 1 разминочный + 3 рабочих.
Варианты 2а и 2б чередуем (на одной тренировке 2а, на другой 2б).
3. Подтягивания – 1 подход со своим весом на 7-8 повторов, 2 подход с доп.отягощением на 6-8 повторений, и последний сет со своим весом на максимум.
4. Тяга штанги в наклоне – 2 разминочных + 3 рабочих по 6-8 повторений.
Вторая тренировка
1. Жим лежа – 40% от 1 ПМ на 8 повторов, 55% на 5 повторений, 70%*1, 80%*1, 90%*1, 100%*1, новый рекорд. Ставя рекорд, оптимальное увеличение нагрузки 0,5-1 кг. Паузы между подходами около 5 мин.
2.Французский жим лежа – 2 разминочный + 3 рабочих по 8 повторов;
3. Подъем штанги на бицепс – 1 разминочный + 3 рабочих по 8 повторов.
Тренируемся в течение 16-18 недель 2 раза в неделю
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