Effective Training Programs
Three training programs in the equation Each program, the training volume, intensity and recovery balancing.
Volume Training
Volume Training Arnold Schwarzenegger popularized, is based on two times a week the whole body workout in 6 days and usually makes use of the push-pulley system, with pressure and pull exercise done on separate days. For chest, shoulders and triceps exercises done almost purely pressure. The advantage of the one day training that muscle groups, is that you have less breast have to do for shoulders and shoulders even after nothing for triceps indirectly because a lot of work had to do. Because you have to do less, you can see the intensity of the exercises you are doing and raise the volume limit per workout. The schedule is as follows: Monday (chest, shoulders, triceps), Tuesday (back, biceps), Wednesday (legs / calves), Thursday (see Monday), Friday (see Tuesday), Saturday (see Wednesday). Training of the stomach is as required. All muscle groups receive as least 48 hours recovery. The intensity is 70-80% of 1 RM and there are 4 sets of 8 repetitions made.
HIT
The classical HIT program (HIT stands for High Intensity Training) bodybuilder Mike Mentzer racing emphasized intensity (80-90%) over volume (many sets) and was for a maximum recovery (72 hours) of muscle groups. That means less training, sets and reps per week and a longer recovery. Each muscle group gets a weekly progressive type (training) and should continue to be left alone. Cardio Training is the classic HIT program to a minimum. In this program, the pressure and pull exercises interspersed. Because there are six muscle groups, sees the program as follows: Monday (chest / back) Thursday (shoulders, legs), Saturday (abdomen). Biceps and triceps in the classic HIT program “indirectly” trained, because they get a lot of work to do with the pressure and pull exercises for chest, shoulders and back. Train up a repaired muscle is not taboo here. Because 1-2 sets per exercise and 2-3 training sessions per week with half-hour workout ‘easy’ across, the HIT system heavily biased manner popular in fitness circles, where people often do 1-2 sets for all muscle groups and three times a week. Not only is this contrary to the principle HIT-up recovery of muscles, but research shows that the low volume of training for serious athletes kracht far too limited. For untrained and that some development like that without too much effort and time to hold the HIT program (popular version) is suitable.
HST
The HST program (HST stands for Hyper Trophy Specific training) strength guru Bryan Haycock is at odds here! This program is not even intended for one muscle group to recover up to (at least in part). By training all muscle groups get caught, and after one or two warm-up sets for one or two oefeningeen effective ‘working sets’ to be done. The entire body is trained three times a week. There is always a rest day after every workout, and after the third workout two days of rest. If exercises are possible using basic exercises. Specifically for HRT is the fixed number of repetitions per block of two weeks. A total program lasts 6 weeks that are divided into blocks of 2 weeks. In one block you do all the exercises for 15 repetitions (according to your 1 RM), October 2 in block repetitions in printed May 3 repetitions. This cycle of six weeks followed by a ‘strategic rest “of 7-9 days for the body again sensitive to new training stimuli.
