I will describe a practical training scheme for an athlete who is engaged without anabolic steroids, that is, "natural". You may want to somehow change or modernize it to fit your circumstances or preferences. You can easily do this, the main thing is that you understand the basic principles of this program and adhere to them unswervingly.
This program, in my opinion, is optimal for a guy or a young man who is naturally engaged from a couple of months to a year. I assume that this person has already learned the technique of doing exercise (this is very important, I hope you already have it), and this person has adjusted his diet correctly (enough excess calories and protein). It's just that if these two things are not there, then no scheme, in principle, will work for you.
Scheme of the training program by day of the week
Monday: quads, hamstrings, calves, abs
- Tuesday: rest
- Wednesday: latissimus dorsi, posterior deltas, biceps
- Thursday: rest
- Friday: chest, front delts, triceps
- Saturday: rest
- Sunday: rest
I only split deltas into two parts (instead of the traditional three), so when I say "front deltas" I mean "front hemisphere" and when "back deltas" I mean "back hemisphere". This is more logical in connection with the anatomical structure of our shoulders (they either pull and then the back sections work, or push and then the front sections work). All the same troubles about the "middle delta" only confuse people.
You train one muscle group once every seven days, this is just an initial example. It may very well be that you will have to adjust this period in the direction of increasing the rest time. To understand this, you need to keep a training diary (there is progress or rest is not enough for this). In general, there are a lot of people who train one muscle group every eight or even every ten days.
We combined the pulling muscle groups on one day and pushing muscle groups on the next day. Well, the third day we have a separate one for the legs, as the largest muscle group. The advantage of this separation is a longer "complete rest" for each muscle group (even our biceps and triceps work strictly once a week, unlike other schemes). Rest is very important for straight people. Therefore, so.
The alternation of days of rest is suggested as an option. Perhaps it will be more convenient for you to do two days of rest after the back (and not one) and train your chest not on Friday, but on Saturday. In this case, you will give more complete rest to the body after training the largest muscle groups at the beginning of the week (legs and back). Adjust all this to your advantage.
Your main goal in training is to increase the load (weight) in basic exercises. This is the essence of straight strength training. Before each set, you should look at your training diary (what was the achievement in the previous workout) and try to do more than before. Each of your approaches is a struggle for the best result! This is the only way to achieve progress.
Where to start first?
First of all, you should take this scheme and practice it from a couple of weeks to a couple of months (as it happens). In general, as long as there is progress in strength results in the main exercises.
As soon as this progress slows down (the later it happens, the better) you move on to macroperiodization, that is, you lose weight on all apparatus by 60% (that is, you will work with only 40% in the first week) and gradually begin to increase the percentage of training to workout until you get to the familiar 100%. After that, you will continue to add barbell weights for a month.
And when it ends (a month of progress), or rather, so that it does not end, you turn on micro-reodization (alternating "light" workout after "hard"). This will allow you to stretch the pleasure for another month or two. Maybe more. In general, do this until progress stalls. What should you do after this? Lose weight again by 60% and start moving up, only from a higher step. So, stepping back one step, you will move forward two steps. This is your natural training strategy.
Workout Exercises
Monday: quads, hamstrings, calves, abs
- Squats with a barbell on the shoulders. Warm-up sets: 3 x 15-20 reps. Working sets: 4 x 6-10 reps
- Deadlift on straight legs. Warm-up sets: 2 x 15-20 reps. Working sets: 4 x 6-10 reps.
- Seated Leg Extension. Warm-up sets: 1 to 20 reps. Working sets: 4 x 6-10 reps.
- Sitting or standing calves. Warm-up sets: 2 x 15-20 reps. Working sets: 4 x 10-15 reps.
- Lying crunches. Working sets: 4 to failure.
Tuesday: rest
Wednesday: latissimus dorsi, posterior deltas, biceps
- Pull-ups (or pull-ups). Warm-up sets: 2 x 5-20 reps. Working sets: 4 x 6-10 reps.
- Bent over barbell row. Warm-up sets: 1 x 10-15 reps. Working sets: 4 x 6-10 reps.
- Dumbbell Rows. Warm-up sets: 1 x 10-15 reps. Working sets: 4 x 6-10 reps.
- Dumbbell Rows to the side to the rear deltas. Warm-up sets: 2 x 5-20 reps. Working sets: 4 x 6-10 reps.
- Lifting the EZ-bar (curved) for biceps while standing. Warm-up sets: 2 x 5-20 reps. Working sets: 4 x 6-10 reps.
Thursday: rest
Friday: chest, front delts, triceps
- Bench press lying on an upward inclined bench. Warm-up sets: 2 x 5-20 reps. Working sets: 4 x 6-10 reps.
- Dumbbell bench press lying on an incline bench. Warm-up sets: 1 x 10-15 reps. Working sets: 4 x 6-10 reps.
- Bench press from the chest while standing (army press). Warm-up sets: 2 x 5-20 reps. Working sets: 4 x 6-10 reps.
- Raise the dumbbells in front of you (to head level). Warm-up sets: 1 x 10-15 reps. Working sets: 4 x 6-10 reps.
- Dips on the uneven bars (head up). Warm-up sets: 2 x 15-20 reps. Working sets: 4 x 6-10 reps.
Saturday: rest
Sunday: rest
In all exercises, you first do warm-up sets with light weights and high reps, and only then work sets with fewer reps.
The choice on the day of "back" between chin-ups or deadlifts of the vertical block depends on your strength and technique. If you can feel your back (and not your arms) well during the pull-ups and can do them easily, then do the pull-ups (this is the best option). If you can't pull up perfectly (your wrists, biceps or lower back are clogged instead of your back), then take the vertical block row as the first exercise. So you can reduce the load and do more technically correct, loading what you need (that is, the back).
The technique for performing the Dumbbell Side Rows to the Rear Deltas differs from the traditional swings to the middle deltas and from the barbell pull to the chin. This is something in between. The main recommendation in the technique of this exercise is - "work with the elbows" ie. when pulling dumbbells, think about your elbows (try to spread them to the sides and up). This will turn off as much as possible all other muscles from work, except for the posterior hemisphere of the deltas. The second recommendation is not to raise your elbows too high (the top point for the elbows should always be just below the shoulders).
For biceps training, I recommend using the EZ bar if possible, i.e. "Curved" barbell in order to reduce the load on the forearms. Very often, during strength work for the biceps, we are forced to stop not because of the overloaded biceps, but because of the tired forearm. In order to eliminate this phenomenon, it is enough to take a bent neck. In my opinion, this version of the exercise is more basic, because it allows you to work with more weight.
Exercise "Raising the dumbbell in front of you" is aimed at developing the front hemisphere of your deltas. This is an isolated exercise, so try not to "cheat" too much (do not throw the weight upside down or with your feet) in it. Don't make your job easier, but make it harder. Lean slightly forward, and raise the dumbbell itself only to eye level, maintaining tension at the top and bottom points of the amplitude. This exercise is very logical after a series of presses on the chest and shoulders, because it finishes off with an isolated load.
Remember that your goal is to get your workout done in 45-60 minutes. Less is possible. No more. Your body may be overwhelmed. If you want to add loads, then it is permissible to add one additional set in some exercises, but this should not affect the duration of the workout. That is, as you add sets, cut back a bit between sets to fit in with the set times. The shorter your workout time, the better. This is very important for the "straight".
In general, take this pattern along with your training diary and practice it until you can add weight on the apparatus. By the way, you shouldn't add too much. For example, if your bench press is 80 kg, then one, maximum two kilograms of weight gain per week is more than enough. Do not think about how to "snatch" more and immediately. Think about how to extend the consistency of progress. Better it will be 500 grams per week, within six months, than 2 kilograms for several weeks and the subsequent stop of progress. Remember that your options are limited. You can only succeed with iron discipline and analytical goal planning.
