To achieve positive results in sports and to gain muscle mass, you must do a special training program. Effective are lessons Dr. Lyuber. Let’s consider some exercises that are included in this programme.
The principles of the training process
Professional athletes, especially former Soviet Union, know Dr. Luberon. His real name Kireev Alexey, coach and consultant on bodybuilding. The man opened the Soviet school of bodybuilding. The alias taken in honor of the place where he formed his brainchild – Lyubertsy.
There are such principles of training Kireev Alexey:
- In the gym you need to give it all, this is not the place to stay.
- Recommended training with a partner. They are considered to be more effective.The first time is to focus on muscle mass and then engage on the terrain of the body.
- Basic exercises with free weights – dumbbells and barbell – the most effective.
- Weight increase gradually. It helps to build muscles.
- If you use a lot of weight, it is important not to forget to give your body a rest. To train better through the day.
- Work on the body in one session. One group of muscles are some exercises.
- Without pain it is difficult to achieve a positive result.A day should be consumed a certain amount of calories.
- In the beginning you should not use steroids.
A set of muscle mass training Dr. Lyuber
Workouts are divided into seasons.
There are four complex: autumn, winter, spring and summer.
Let’s take a closer look at each.
Classes are held 3 times a week. Performs the following exercises:
- Lift rod to chest – 2 sets 10 times.
- The military press – 3 sets of 10 repetitions.
- Broach rod toward the chin – 4 sets of 8.
- Lifting free weights on biceps – 2 sets of 10.
- Squats using barbells on the shoulders – 3-10.
- The execution of the bench press in the supine position – 3 sets of 10.
- Thrust in the slope. This exercise is performed 2 sets of 10 times.
- The leg elevation position to the bar in vis. Perform 50 reps. If the athlete can do 4 sets – you can safely increase the weight.
Two times a week. Can be alternated. The first day includes:
- Pullups with a wide grip to chest – 50 for the set.
- Thrust rod in the slope – 4 approaches for 8 reps.
- Bench press free weights from your chest in a seated position – 3-4 sets of 12.
- The lifting of the dumbbells on a biceps.
- Do in a sitting position, the back rests on the inclined bench. Perform 3-4 sets of 8 times.
- Bench press in the supine position – 3-4 sets of 8.
- The layout of dumbbells – 3-10.
- The rise of direct legs. To run in vis. The number of sets is unlimited. To execute 10 times.
The second day is complex:
- Bench press in the supine position – 3-4 sets 8 times.
- Wiring – 3-10.
- Bending of the hands of sitting – up to 4 approaches 8.
- Zetcher squats – 4 sets of 12.
- The wide grip pullups to chest sets for 50 times in a set.
- Thrust in the slope with dumbbells up to 4 approaches 8.
- The military press free weights because of the head in a sitting position – up to 4 sets of 8.
- Lifting legs in vis. For 50 reps.
The spring complex is also, like winter, two days of training. They alternate. On the first day of the following exercises:
- Bench press in the supine position – 4-5 sets of 6 times.
- Thrust T-neck. Perform 4-5 to 6.
- Press the chest in a standing position – 4-5 sets of 6.
- biceps with dumbbells. To perform in a sitting position – 4-5-6.
- Breathing squats.
- Indirect pull on the bar. The grip is wide. 50 times any number of sets.
On the second day of doing these exercises:
- The bench press barbell on a bench at 45 degrees in the supine position – 4-5 sets of 6 times.
- Thrust rod in the slope – 4-5-6.Press from behind the head in a sitting position. This exercise do 4-5 sets of 6 times.
- Squats breathing.
- Indirect pull on the bar with a wide grip – 50 repetitions in an unlimited number of sets.
Let’s consider the exercise “breathing squats”. Performed on three sets:
- The first approach 20-25 times with a slight neck. Then the weight gain and do for 20 reps. Then without a pause run pullover with a dumbbell in the supine position across the bench 15 times.
- The second approach. It only increases the weight of the barbells for squats. For pullover load remains stable. Do 15 squats and 15 subsidence dumbbell.The third approach. Maximum load is 12 squats. And 15 pullovers with the original weight.
Three days a week. Perform the following movements:
- Pullups with a wide grip to the chest 50 times, the number of sets is unlimited.
- Bench on a bench at 45 degrees in the supine position – 4-10.
- Dips using weights – 4-12.
- Squats using a barbell – 4 sets / 15.
- Press the dumbbells up in a sitting position. The hand grip inside. Make 4 to 10.
- Bending of hands with dumbbells standing up. The hands work alternately. Perform 4 to 10.
- Lifting the legs in a straight position. Can be done in the vis or in the emphasis on the bars. The number of sets is unlimited, up to 100 repetitions at a time.
During the autumn of the complex does not have to sharply raise the working weight. Must adhere to safe exercise technique. Movements are performed smoothly.
When you run the winter classes of the complex, it is important to change the weight in the basic exercises. Is to listen to the body. In the spring the body is more receptive to strong loads. You can safely add weight on the fretboard. The number of repetitions is reduced and the execution speed increases. Used cheating – the transfer of weight of weights with large muscle groups to small. You can do the build-up of the body during pull-UPS.
Summer complex helps to relax the body from spring training. Recommended cardio exercise: Jogging, swimming, Cycling. If the right to run the program, Dr. Lyuber, will soon be a positive result.