Rocking program - even distribution

The whole process of training should be monitored and distributed on a daily basis. Everything must be systematic and logical. Pulling pieces of iron without the necessary knowledge is ineffective. In any case it is important to have a head. This applies to bodybuilding and fitness - you need to correctly combine the training of several muscle groups, perform the right amount of approaches and repetitions, eat right, stop all bad habits and so on. The rocking program is a fundamental part of the training process. How to make it independently, and what are the criteria for doing so?

Select Priorities

Before the program for rocking will be compiled and ready, you need to decide on a number of important points. To begin with, it is necessary to decide what exactly everyone wants from these classes: pump large hands, back or chest. Some may want all this at once, others will prefer to focus their attention on their feet. After the priority is chosen, you need to understand how many times a week you plan to visit the gym. We will be guided by the standard number - 3 hikes in the hall per week. By the way, this is the most profitable solution, as for 3 days you can have time to pump all the necessary muscles, and one day of rest is enough to restore. Almost any modern program for training in the hall is built on the basis of three working days.

Building the program

So, the program for training in the gym is built on the basis of the chosen priorities of the athlete. Work on the right muscle group should be at least 2 times a week, that is, for example, on Monday and Friday. On the first day of training, it is advisable to perform exercises on the chest and triceps, as in the both cases the same groups of muscles are involved. Such a program for rocking provides for a deep and thorough pumping of individual parts of the body. The best option is to choose three exercises for the chest and three for triceps. As a result of the exercises it turns out 6. Still here at the end of all you can add a press. Here is an exemplary list of exercises for the first day: bench press, bench press, wiring, French press, bars, traction on the block. The number of approaches for each exercise should not be less than three or four. The number of repetitions is 10. Press to pump with large repetitions (20-25). The second day of training, which can provide you with a program for rocking, can be presented in the following form: pumping the back and shoulders. Similarly, in most cases, these muscle groups are complementary to most exercises, the list of which will look something like this: deadlift, army press, belt pulling, rowing, dumbbell standing and pulling from behind the head / head. The number of approaches and repetitions remains unchanged. At the end we shake the press. The program for rocking on the third day is represented by pumping the following muscle groups : legs and arms. The list of exercises: squats, lifting feet on quadriceps, raising feet on socks (calves), biceps in Scott's bench, "hammers" and lifting the bar to the biceps standing (or to replace the leg training with a priority group of muscles). Legs should be pumped with a large number of repetitions, increasing their number to 13-15 times. Approximately, and any program for rocking is built, combining all the important and basic exercises, breaking them into parts on working days.