How and when to increase working weight: practical advice

Author: Timko Ilya - the ruler of the entire site and fitness trainer | more details >> Rod. 1984 Trained since 1999 Trained since 2007. Author and creator of the site tvoytrener.com. CCM in powerlifting. Champion of Russia and South Russia according to AWPC. Champion of the Krasnodar region according to IPF. 1st category in weightlifting. 2-time winner of the Krasnodar Territory championship in t/a. Author of more than 700 articles on fitness and amateur athletics. Author and co-author of 5 books.

Place in the author rating:
out of competition
(become an author)
Date:
2015-05-31
Views:
57,439
Rating:
4.4

Articles are loading...

Any man does not want to increase his muscle mass endlessly. But anyone wants to increase their strength endlessly! And one day a moment comes when the body shape and weight are already satisfactory, but the strength is not. Why does this happen? Yes, because a real man ALWAYS wants to be even stronger than he is! ))

At the same time, many understand that strength is mass. And mass is strength. That is, to become even stronger, you need to become even bigger. But I don’t want to anymore. How to be? Now I will tell you some tricks that will help you increase strength without gaining mass.

How to increase strength tips

1. It has been noted that one color or another can influence a person. Thus, it has been proven that the color red increases the performance of an athlete training in the gym. To do this, you need to choose a training suit that is bright red, which is especially helpful when bench pressing. This shade stimulates the working motor skills of the body. By the way, champions of different levels in weightlifting most often perform in scarlet tights.
2. Those who only want to increase muscle strength so that they acquire relief need to train intensively. To do this, you need to perform exercises not with a lot of weight, but with one that is 75-80% of the maximum possible. Thus, you can perform from 6 to 10 repetitions. It is necessary to do the exercises until muscle tremors occur. The more approaches you perform, the more glycogen will be processed in the muscles. However, after each series of movements performed, it is necessary to give the body a rest so as not to exhaust the muscles and provoke muscle tissue tears.
3. You can also significantly increase your strength through proper nutrition. In addition to meeting the minimum needs of the body, it is necessary to supply it with more calories than are consumed per day. In this case, the amount of protein should exceed the amount of unsaturated fatty acids. Thus, it is optimal for an athlete’s body to consume at least 3 grams of protein and at least 5 grams of carbohydrates per kilogram of body weight every day. Products in the diet should be natural and fresh.
4. In order to increase arm strength, like professional boxers, you will also need to rest properly, among other things. It is necessary to properly plan time intervals for resting strained muscles. It is imperative to rest not only between sets of exercises, but also to properly organize your daily routine. In order for muscles to become stronger and have time to recover after training, the number of hours allocated to sleep per day should be at least 8. In addition, hormones that make the body stronger function at night, namely androgens (testosterone, etc.). Without proper sleep, the body will not be able to rest sufficiently and recuperate for subsequent workouts, which means building muscle mass will be more difficult. In addition to night sleep, you can also rest for 1.5-2 hours during the day.

Work to failure

Working to the point of muscle failure is extremely rarely used in powerlifting, with a large weight, failure increases the risk of injury of the exercise, tired muscles slightly lose concentration, and under the influence of huge weights, the ligaments and joints are overloaded, a slight loss of coordination occurs and therefore the risk of injury increases.

Working to failure is often used when pumping muscles, but as stated earlier, this method is suitable for pumping muscles, not for increasing strength.

Finally, I’ll say especially to beginners, are you still wondering how to increase muscle strength? Then remember that you shouldn’t constantly work on strength, otherwise it’s easy to get overtrained, alternate working on strength and mass, and before the summer period, add cardio loads and increase the intensity of training to 12-12. 15 repetitions, this will make the muscles more prominent, defined and significantly reduce the layer of fat deposits.

How to develop and increase arm strength in 2 weeks Arm strength, strong handshake

Many men, if not daily, then at least periodically encountered someone with a strong handshake. What impression did this person make on you? I think many will agree that the owner of a strong handshake gives the impression of a strong and confident person. Would you like to increase the strength of your hands and have a strong handshake?

How to develop and increase arm strength exercises

I learned about this method several years ago in one of the magazines dedicated to a healthy lifestyle. In the text of the article, the author described a unique technique, thanks to which he himself was able to achieve impressive results.

Judge for yourself: he could bend a ten-centimeter steel nail, as well as a five-kopeck coin from Soviet times, tear a thick book and a deck of cards. And all this thanks to the phenomenal strength of the fingers.

The technique itself is quite simple, but is designed for daily training. Here I will give only some of the most accessible and effective exercises.

1. First you need to learn how to stand on your fists in the prone position, starting from 30 seconds, and gradually increasing to 3 minutes.

2. When you learn to stand on your fists for at least 3 minutes, you can move on to the next exercise: do push-ups on your fists.

3. When you learn to do push-ups on your fists at least 15-20 times, you can master the following exercise: do push-ups on your fists, and for each extension of your arms at the elbow joint, you need to exhale and clench your fists tightly.

Hold in this position (with clenched fists) for 5 seconds, gradually increasing this time to 15-20 seconds.

After doing one series of exercises, you will feel how your hands have become heavier and your fingers have become stronger. This feeling may remain throughout the day if you did the exercise in the morning.

4. As you master the exercise, you can complicate it by changing the angle of the body. For example, I take the “lying down” position at an angle of approximately 30-40 degrees, when my legs are not on the floor, but on an elevated surface (you can use a sofa). So, gradually, you can significantly increase your arm strength.

Hand strength – a strong handshake. My results

So, go for it and remember that those who are not given hand strength by nature can gain it through their work and perseverance. And for this you don’t have to spend years or use all sorts of anabolic steroids.

Express your opinion or you can use the feedback form - below under the comments

How to start training

To start training, you should definitely set yourself a goal, because the right motivation is already half the victory.
Most readers do not need additional motivation, because the main motivation is the reflection in the mirror. And if someone tells you that he would not like to gain a few kilograms of high-quality muscle mass, then, believe me, he is at least disingenuous.

Classes should begin with an examination by a doctor, if you have not done this before. After all, perhaps some exercises should be excluded from the training program (we will talk about creating a program below).

This sometimes happens, for example, with back or neck injuries, but even if you have such problems, do not be discouraged, there are now a huge number of exercises and there are different ways to work on certain muscles that can be used even with injuries.

When the first stage is completed, it’s time to move on to purchasing a subscription. There will not be perfect advice here, but it is still better to visit a gym that is located near home, work or study, because rest after training is very important.

At the moment there is such an abundance of fitness centers that any reader will find a gym to his liking. The only practical advice that can be given is: do not skimp on your health. Indeed, with rare exceptions, the price is directly proportional to the quality of the services provided.

Agree, swimming in a warm pool and visiting after a workout is not only very pleasant, but also useful.

General recommendations for beginning bodybuilders

The initial period of muscle and ligament development takes about two to three months, after which you can move on to more serious exercises with a barbell. The weight of the barbell, the number of approaches and repetitions should be increased gradually. The initial indicators will depend on your individual capabilities, on average, this is 5-10 repetitions and 2-3 approaches.

When working with a barbell, be sure to use the help of a belay partner. Not only will it help prevent possible injuries, but it will also help overcome sticking points in the last reps.

When training your back muscles, be sure to use a special safety belt and wear leather wristbands and gloves to protect your hands.

When following all the recommendations of your trainer, do not forget to monitor your diet; it should contain sufficient quantities of proteins, fats and carbohydrates, as well as vitamins and minerals. Allow adequate time for sleep and recovery after training.

Increasing male strength through exercise

Every representative of the stronger sex should know how to strengthen male strength without causing harm to health, but only additional benefits. With the help of physical exercises, you can pump up not only the muscles of the abs, arms or legs, but also intimate muscles. Physical activity will be an excellent prevention of prostate diseases, will completely strengthen the body, and will help men increase their libido.

Physical exercises for male strength will be very useful in the following areas:

Physical exercises to increase potency

• strengthening muscles, which becomes a stimulator for the active work of intimate muscles;
• active production of the male sex hormone - testosterone;
• elimination of congestion in the pelvic organs;
• burning of excess adrenaline, which allows you to avoid stressful situations and preserve men's health;
• improvement of the general psychological state, as well as active production of the hormone of joy;
• Relieving tension.

The effect of performing the physical complex will be noticeable only after 1 month, but this is also a rather positive result.

Before starting to perform exercises that are designed to increase male strength, a man should remember that he needs to start with a minimum number of approaches, gradually increasing the level of load. A number of the following exercises very well raise the level of male strength:

• get on all fours, stretch smoothly, like a cat;
• perform Kegel exercises, which involve regular relaxation and tension of intimate muscles;
• perform quick deep squats to activate the perineal area;
• try to make a pendulum with your pelvis as many times as possible;
• bend in different directions, trying to lower your body as low as possible;
• put your hands on your belt and bend first to the right and then to the left;
• make a bridge as often as possible, trying to stay in this position for as long as possible.

Each exercise seems to control male power, directing its flow exactly where it is required. The main thing is not to try to do too many repetitions of different complexes at one time, because the next day it will be very difficult to even get out of bed.

Taoist exercises and yoga to stimulate male power

Nothing improves potency as well as yoga. This practice not only increases physical performance, but also makes a man feel more harmonious while in the same bed with his partner. Yoga improves male strength only on the condition that all exercises from the complex are performed correctly and in a timely manner, otherwise, it will not be possible to achieve a good result. Taoist exercises designed to restore male strength have been used for quite a long time and provide very good results.

Strengthening men's health is carried out gradually, and the following practices make it possible to ensure a good effect for the stronger sex:

Yoga to increase potency

• Press your feet firmly to the floor, feel how strongly they rest down, keep your back and head straight, press your middle fingers on the depression located in the center of the skull, massage the point 49 times;
• standing straight, tense the lower pelvis strongly, take a deep breath, try to pull the pelvic muscles up, when exhaling, the muscles should tend downwards;
• gradually relax and tense the intimate muscles, do the exercise 21 times;
• lying on your back, slowly raise your legs; when they reach a vertical position, lower them behind your head;
• lie on your stomach, stretch your legs, try to raise your body as high as possible and hold in this position for as long as possible;
• lie on your stomach, raise your body and legs at the same time, grab your legs with your hands and hold in this position for as long as possible.

Yoga and Taoist exercises can easily be combined with each other. The practice of restoring male power according to the recommendations of Taoist monks will be especially useful. Men who regularly subjected their body and subconscious to such practice could retain their virility into old age and live long, happy lives.

The practice of Taoist culture not only helps to increase the level of sexual desire, but also helps restore male mental health. Thanks to regular performance of such exercises, a man becomes more balanced, external stress factors will no longer affect him. Yoga gives a similar effect, because it is not just some set of exercises, but a spiritual practice and lifestyle.

Medicine to increase potency in men

In some cases, to increase male power, it is necessary to use medications as monotherapy and in combination with dietary supplements.

• Substances that inhibit the action of the enzyme phosphodiesterase (PDE). In a simplified form, inhibition (braking) of PDE 5 leads to a violent erection, with increased blood pressure. That is, under their action, selective venous blood filling of the cavernous body of the penis occurs. Scientists have synthesized three types of PDE 5 inhibitors (sildenafil, tadalafil, vardenafil). Sildenafil was the first to be created. The famous drug “Viagra” (USA) was created on its basis. Drugs with a similar mechanism of action. The substance Tadalafil is the main component of the drug under the brand name Cialis (USA). The second active ingredient, vardenafil, is produced under the brand name “Levirta” (Germany). Currently, you can find a huge number of generics in pharmacies. Examples: erectile, impaza, vuka-vuka, eroton, potential, ergos and others. The common thing is that they all contain three substances (sildenafil, tadalafil, vardenafil). These substances should be used with caution in cases of hypertension.
• Substances that enhance the action of an enzyme called ATP synthase. The main drug is produced under the brand name Impaza. This group of dietary supplements is available for hypertensive patients, since blood flow to the penis occurs through a different mechanism, without increasing blood pressure. Analogues. Capsules "Verona", Nutritional supplement for improving the quality of sexual life "Andropauer". Supplement SpermaPlant Evalar.
• Selective alpha-2 adrenergic blockers. The main drug is Yohimbe. Preparations based on it improve spermatogenesis and enhance potency due to the selective flow of venous blood to the pelvic organs. In some cases, instead of improving psychological mood, it can provoke depression. “Yohimbe” is recommended for the correction of male strength caused by psychological problems.
• Non-selective alpha-2 adrenergic blockers. The main drug is Phentolamine. It does not selectively relieve spasms of the body's blood vessels, thereby increasing blood flow to the capillaries and arterioles of the body. The appointment is discussed with the attending physician.
• Androgens (rep. “Mesterolone”, “Proviron”). Only as prescribed by the attending physician. Analogues of male sex hormones. It is used exclusively for loss of male strength due to a decrease in testosterone levels in the blood. In other cases, it can, on the contrary, provoke impotence.
• Serotonin reuptake inhibitors. Serotonin is an amino acid byproduct, informally known as the feel-good hormone. The main drug of this group is Dapoxetine, and Trazodone is known. The drugs improve male potency, mainly due to psychological problems.

Is it possible to improve male power using traditional medicine?

Even young males should know how to strengthen male power using traditional medicine. But you should never abuse these recipes, so as not to harm your own body. Herbal ingredients such as Nettle, Ginseng, Thyme, and Calamus can increase male power. Honey and white wine will be beneficial for potency.

Nettle to restore male power

A medicinal plant such as Nettle is used to prepare various masks, decoctions, rinses, and added to food. Its benefits for men's health are very great. You can infuse a tablespoon of Nettle in a glass of boiling water and drink this decoction daily. It helps stimulate intimate activity

Nettle improves erectile function and increases libido, which is very important for a man

Ginseng Root for Male Strength

At home, men have the opportunity to improve their intimate health by using Ginseng root. Its beneficial properties and ability to improve male intimate health have been known for a long time. This root is an excellent libido stimulant. It is enough to drink tea based on it for just 2 months, and male strength will return to normal. You can make an effective tincture based on the medicinal root, which is prepared according to the following recipe:

• take 350 grams of natural bee honey and mix it with half a tablespoon of crushed Ginseng root;
• put in a dark place for two weeks to infuse;
• Take for two months, a teaspoon, three times a day.

The benefits of such treatment are noted even by medical specialists who are always not enthusiastic about traditional medicine. This product will not harm the body and at the same time helps to increase intimate desire.

Other folk remedies for restoring male power

How to strengthen male power with folk remedies cannot be found in traditional medical reference books, since effective recipes for enhancing sexual desire are passed down from generation to generation. Tinctures and teas made from a herb called Thyme effectively increase the level of male power. This herb is rich in zinc, which is beneficial for men's health, which promotes testosterone production and enhances sperm activity. Just one glass of boiling water requires a tablespoon of dried raw materials.

Calamus root also significantly increases male strength. It can be peeled and used three times a day instead of chewing gum or taken as an alcohol tincture.

Calamus roots

If honey is mixed with Aloe juice or nuts, you will get an excellent remedy for increasing potency, which will give male power a new lease of life. A good sexual stimulant can also be prepared using white wine, and this healing preparation is made according to the following recipe:

• pour one liter of white wine into a glass container;
• add a glass of orange and lemon juice to the wine;
• add 2 tablespoons of honey to the liquid;
• add a tablespoon of any liqueur and a few mint leaves, 1/4 teaspoon each of Cardamom, Cloves and Cinnamon;
• the mixture must be thoroughly heated and brought to a boil;
• Infuse the drink for 3 days in the refrigerator;
• Strain the cocktail and consume before sexual intercourse.

This remedy has a very good effect on male performance in bed and has no contraindications or side effects. The cocktail strengthens male power and allows you to achieve an instant effect even without the use of medications.

How to increase impact force recommendations

The speed of the strike alone is not enough for its strength to increase many times over. To increase the maximum impact force when swinging an arm or leg, you should invest body momentum. To avoid damage to joints and bones, you cannot fully straighten your leg or arm during an impact, and movements should be made not in a straight line, but at different angles. This will make the blow stronger and stronger.

It is important to monitor the position of your feet:

• So, it will be more convenient if your feet are slightly wider than your shoulders;
• It is worth keeping in mind that when striking, the heel is raised first;
• At the moment of striking, the foot must be turned to the same side where the blow is struck;
• When striking with your left hand, you must lift the heel of the opposite foot, and vice versa.

In addition, in order to develop punching power like a boxer, you need to remember the following features in the stance:

• When lunging forward, the body weight is accordingly transferred forward, and the knees should be slightly bent and springy;
• When striking, you must simultaneously turn your hips towards the enemy;
• A striking movement in close combat will be more effective if you make a full body movement at the same time;
• You should not stretch forward during a blow, as this reduces the force of the blow - you need to sharply turn your body;
• There is no need to pull your hands back in preparation for striking, since the enemy can predict such an action and prevent it;
• The blows must be applied while exhaling;
• If you plan to strike with your fist, you need to squeeze it with maximum force.

Exercises for training at home without exercise equipment

For the first time, you have a wonderful inventory: whether you knew it or not... This is your own body weight. With it (+ a little creativity) you can do all sorts of exercises. Even the very first thing that comes to mind:

• Push-ups (and all kinds of variations);
• Pull-ups (and all kinds of variations);
• Horizontal pull-ups;
• Reverse push-ups;
• Headstand push-ups;
• Biceps curl;
• Bodyweight triceps exercise;
• Lunges (and all kinds of variations);
• Squats;
• Bulgarian squats;
• Pistol squats;
• Lying leg curl;
• Romanian deadlift on one leg;
• etc.

This is by no means a complete list of exercises. You'll find a bunch more.

But this is enough to create one of your workouts. There are enough exercises in this list to make working out at home truly effective for building muscle. And it will be without any additional equipment and without exercise equipment or going to an expensive gym.

Add, for example, a resistance band, and now you can do dozens of other exercises (close-grip rows, presses with a band, swings of arms forward and to the sides, biceps and triceps exercises, etc.) ...

So, the more exercise, the better. This is good news. Now for the less good news...

Natural nutrition

If you don't want to gain weight, then you need to consume exactly as many calories as you burn. Here you can calculate how much you spend: calorie expenditure calculator. And here are the corresponding menus for men and women.

Nutrition is the main factor that keeps weight at the same level. If calorie intake is equal to calorie expenditure, then there will simply be nothing to gain from additional body weight. In general, everything is quite simple here. You calculate how much you spend per day and eat approximately as indicated on the menu.

Romanian rise

The muscles of the buttocks, hamstrings, trapezius, forearms and spinal extensors work.

It would seem that this exercise seriously loads only one small muscle, namely, the biceps ribs. But the trick is that this muscle works not only on the knee, but also on the strongest one - the hip joint. Therefore, the stronger the muscles serving your pelvis, the stronger you are functionally.

Correct execution:

Using a shoulder-width grip, grab the barbell with your palms facing you (you can use an opposite grip, with your palms facing in different directions). Having straightened, hold the barbell at the level of your hips. The shoulders are powerfully separated, the chest is like a wheel, the back is perfectly straight and maximally tense. From this position the barbell begins to be released. But at the same time, you absolutely cannot simply tilt your torso. First, you move your pelvis back, as if you are going to sit down on an invisible chair. In this case, the body, due to its anatomy, will naturally tilt forward. Continue the anatomical boat in the same spirit - tilt your body, simultaneously moving your pelvis back. Lower the barbell until you feel that your straight back won’t let you go any further. Stop here! Without stopping, make a reverse movement from this point. For most bodybuilders, the bar should stop somewhere near the middle of the shin. You can't lower it lower, it can be seriously dangerous for your lower back. Why do lifters return the barbell to the floor after a rep, you ask? First, they don’t train in a lot of repetition. Secondly, during training they even perform deadlifts from racks (i.e. the barbell is on 35-50 cm supports). As for deep deadlifts, bodybuilders practice them with lighter weights, reducing the risk of lower back injuries.

Errors:

1. The back is rounded and relaxed. As a result, the traumatic load is shifted to the lower back from the first second.

2. Knees are straightened in the starting position to failure. Keep your knees slightly bent throughout the movement. When your knees are straightened, there will be an increased load on the lumbar spine.

3. Elbows involuntarily bend as you move. The bodybuilder seems to be pulling a barbell to his waist. It is necessary to keep your arms straight, completely excluding them from movement.

4. The barbell is lowered below the middle part of the shins. This can lead to lower back injury.

How to achieve maximum adaptation

It was said above that the main priority in the training process is maintaining the ability to adapt. Let's consider several important principles under which adaptation is maximum.

It is impossible to build muscles effectively and run marathon distances. In this case, you will really be able to pump up muscles, but not of the size that you could pump up by focusing only on this. You will indeed run a marathon, but you will be among the last at the finish line.

The body adapts most effectively if it is given one requirement. If a second, a third, a tenth is added, there is an even distribution of adaptation to all the listed requirements.

If it is necessary to achieve the highest result, then the first rule should be observed with special attention. If you want to squat more, do squats; if you want to run a hundred meters better, run a hundred meters.

What does this mean in practice? You shouldn’t waste your energy doing five exercises per muscle group. They won't do it any more. Most gym goers are marking time because they give loads from different angles, surprise the muscles, finish them off, isolate them, and generally do complete nonsense. It is much more difficult for the body to adapt to such a large number of factors, as a result, muscle growth is never observed, and if there is, it is small.

All you need to do is concentrate on strength work

All attention should be directed to increasing the load in one exercise, which will involve a large number of muscles. The body adapts better to one exercise than to three or five

Therefore, in order to pump up muscles as quickly as possible, you should throw out everything unnecessary and select one basic exercise for a specific muscle group and work in it, reaching peak strength in the repetition range of 5-10.

By focusing on just one exercise for a specific muscle group, you will achieve the biggest gains on the barbell for yourself. The more weight you lift, the greater your strength. The more strength you have, the more muscle you have.

Conclusion

Bodybuilding is bodybuilding at its finest. The situation is remarkable because our body is a plastic instrument. With a smart approach, you can transform it beyond recognition.

The above principles provide an understanding of how to build muscles. All that remains is to implement them into your training plan and use them, analyzing mistakes and successes.

Get better and stronger with bodytrain.ru

Read other articles in the blog's knowledge base.

Weight at home

The ideal option for training to gain weight would be special stretchable fitness bands. They help make it easier to perform exercises with your own weight, but do not interfere with the technique of influencing the muscles.

In terms of increasing the load, bands will help better than plates and weights. In addition, this is an ideal option for beginner athletes. Each band represents a specific weight and has sufficient density to recreate the load during exercise.

The ribbons vary in color. Each manufacturer has its own weight ranges and product parameters. Thanks to the use of this device, the load on the muscles is smoother and less traumatic. This is an ideal option for women who want to develop targeted muscle groups and work with their body.

How to increase strength indicators

It should be noted that the methods and principles of training proposed below can significantly “move” your strength indicators or accelerate existing progress. Here you will find the answer to the question of how to increase strength and strength indicators.

How to increase bench press strength?

In addition to the classic bench press, which everyone performs in competitions and training, there are many additional auxiliary exercises, without which it is quite difficult to expect an increase in strength. These exercises, or “auxiliary” exercises as they are called, are performed much more often than basic bench presses, and serve as strengtheners for ligaments and muscles. “Assistance” exercises include various incline presses, French presses, barbell overhead presses, or dips.

Please note that all these exercises must be performed with maximum weights! (don't forget the importance of strength training). The general principle of using “auxiliaries” is this: in one approach there should be no more than 4 repetitions, while the working weight with the subsequent approach must be increased by 5-10 kg

Typically, it is recommended to perform four to ten sets of one exercise, depending on the response to the load. Powerlifters call this scheme “uphill.” After three to four weeks of such training, you can move directly to the bench press itself, while not forgetting to use the “slide”. Start with ten reps per set, increase the weight and decrease the number of reps, working your way up to three to four on the final set. And don’t forget to spend enough time resting; remember that chest muscles take up to seven days to recover! After full recovery, try to press your maximum weight. Try this technique and you will understand how to increase strength in the bench press.

How to increase strength in barbell squats?

During leg training, which is aimed at increasing strength, powerlifters do not need additional exercises

Here you need to pay attention to the quality of the classic squat technique. You need to try performing “loaded squats” (this is a hold at the bottom for 1-2 seconds) without using a lifting belt or knee bands.

When squatting without equipment, you must try to carefully handle the working weight, and it is better that it does not exceed 80% of the maximum. The principle of execution is the same - “slide up” from four to ten approaches (four repetitions each) with a small addition of weight. Beginners are advised to include several additional exercises in their leg training, such as leg presses, leg extensions and leg curls in a special machine. Leg training should be done no more than once every seven to ten days, only in this case the muscles respond effectively to the load. You can start doing squats with maximum weight after a month of general strengthening training, as described above.

How to increase strength in deadlift?

Here, just like in the bench press, there are a lot of different “auxiliary” exercises. These include hyperextensions, which must be performed in three to four sets of fifteen to twenty repetitions, bending while sitting and standing. As additional exercises, it is better to use rows with cotter pins (the barbell is mounted on special stands, ten to fifteen centimeters high) or rows with straight legs. Exercises for the back, as well as for the legs and chest, are performed “uphill”. The period for complete recovery of the back is about 15 days, so it is not recommended to do very heavy training with maximum weight more than once every two weeks. Classic deadlifts with maximum weight are recommended to be performed after 1.5 months of intense training.

Increasing working weight with descending pyramid approaches

The use of a pyramid of approaches is very popular among athletes.
One such scheme is the following: you perform four sets of 12, 10, 8 and 6 repetitions. It should be noted that there are two ways to progress within one pyramid. You are probably already beginning to understand how and when to increase working weight in bodybuilding.