Training program VNMshop
This training program is a 4 day split training program for 8 weeks
Type: Split training program
Number of training days per week: 4
Target: increase muscle mass (main purpose) and strength (secondary)
Duration: 8 weeks
The training program consists of week A and B, which alternate.
The page number eightthere the exercise refers to the corresponding page of the book “Strength training” by Frederic Delavier (7e pressure). If the exercise cannot be found here, a “*”, In that case Google or YouTube can be consulted.
This is indicated where heating sets are required. In the other exercises start immediately with the weight waarmee the specified number of repetitions (with difficulty) shitld can be. Warm-up sets serve done as follows te turn into: a athlete thinks he can do 100 repetitions with 5 kg bench press. This number of repetitions is specified for this exercise. He then acts as 1e heating set 12x 50 kg, as 2e heating set 5x 70 kg and as 3e (and last) warming set 2x 90 kg. All these sets shouldn't take too much effort, after all they are meant to warm up and get used to it heavier weight. This way for aAll exercises warmed up. Oequations like squats and deadlifts that lift a lot of weight need more warm-up sets.
After warming up, all sets are exhausted, ie to the point that no repetition can be made independently. Never let more than 1 repetition be helped by a spotter! That's how the athlete starts from our example with 100kg because he thinks with that the specified 5 reps do. This indeed works. The 2e in 3. e set he only gets 4 reps and in the 4e even set 3! No problem: the specified number of repetitions applies to the 1e set and if he has given everything then it makes sense that after that his strength decreases a bit. If you can do more repetitions than specified number then continue until your selfg can no longer repeat! This means you have the starting weight increase the next workout.
Take note na each workout what the results were, so how many repetitions you did and how many kilos you lifted. Your goal is to improve these results in the next workout! If you succeed you know you are on the right track and have muscle mass and / or strengtht won.
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Also have a look at ¨ HIT (High Intensity Training) Training Program ¨