How to change the technique without losing strength and muscle mass? Revelations from professional bodybuilders who reveal championship secrets. For beginner athletes in the first couple of months, gaining muscle mass is quite easy. Stick to your training program as you progress. At a certain point, the effectiveness of training will sharply decrease, and then it will completely become zero.
Do not worry about this, this is quite normal. The main mistake that novice athletes can make is the frequent and most importantly unjustified change of training methods and programs. If the complex you have chosen brings results, then you should not change it.
Jumping from one technique to another, you only slow down your own progress. You should always remember that bodybuilding is designed for patient people and you will not get immediate results. It is quite possible that you will have to wait for months for the effect in a certain period of time. You should prepare yourself mentally for this.
You should be aware that in the first weeks or month of training, your strength indicators increase not due to muscle growth, but only because the body gets used to using a more economical form of performing movements. Over time, this mechanism begins to malfunction and progress is sharply reduced. But the muscles continue to grow. When this process slows down, you need a new training program. Today we take a look at a bodybuilding exercise routine after 12 weeks of grueling training.
First, let's see what can be changed. First, you should start using specialized training for individual muscle groups. It will be a very good decision to set aside a whole training day for working on your legs. This group of muscles is one of the largest and, besides, it is quite difficult to train.
Secondly, you can increase your rest time. At the same time, you should not shorten rest pauses in a split.
Complex of training after 12 weeks
It will take you three days to pump all muscle groups. As we have already agreed with you, one day is used for the legs, the arms are trained together with the muscles of the chest, and the third day is devoted to the back and deltas.
You choose the days for recovery yourself, but it should be borne in mind that there should be at least two of them during the week. The best option is to alternate training days with recovery days.
Thus, your new complex looks like this:
- First training day - legs;
- Second training day - back and deltas;
- The third day of training - chest and arms.
Let's go directly to the very complex of bodybuilding exercises after 12 weeks of grueling training.
Legs
- Roman Chair - Do 4 sets with maximum reps.
- Barbell Squats - 2 warm-up sets of 20 reps, then do 3 work sets with 10 reps.
- Lying Leg Press - 3 working sets of 10 reps.
- Lying Leg Curl - 1 warm-up set of 20 reps followed by 3 working sets of 10 reps.
- Standing Calf Raises - 1 warm-up set with 20 reps and 3 work sets for 10 reps.
Deltas and back
- Row of a vertical block in the direction of the chest or pull-ups - 4 sets of 6-10 reps.
- Bent over barbell or T-bar row - 4 sets of 6-10 reps.
- One-arm dumbbell row - 2 to 3 sets of 6-10 reps each.
- Press the bar (classic) - 2 warm-up sets of 15 reps, and then 3 working sets of 6-10 reps.
- Dumbbell swing in a standing position - 1 warm-up set of 20 reps and 3 working sets of 6-10 reps.
- Swing dumbbells in an inclined position - 3 working hundred, 6-10 reps.
Arms and chest
- Bench press in the prone position - 2 warm-up sets of 15 reps and 3 working sets of 6-10 reps.
- Dumbbell press in a prone position on an incline bench - 4 sets of workers for 6-10 reps.
- Dumbbell set in a prone position - 3 working sets of 8-10 reps.
- Curls for biceps - 1 warm-up set of 15 reps, followed by 4 working sets of 6-10 reps.
- Dips - 4 sets of 6-10 reps.
- French bench press in a lying position - 4 sets of workers with 6-10 reps each.
As mentioned above, this set of bodybuilding exercises after 12 weeks of grueling training is designed to develop specific muscle groups. One training day should be allocated for each of them.
You probably already noticed that in comparison with the initial complex, one multi-joint (basic) movement has now been added for each of the muscle groups. The recovery time between training the same muscle group has also increased. This set of exercises involves a more powerful load and for this reason it is necessary to give the muscles more rest. You cannot reduce the time for rest, otherwise you will simply overtrain, and after that you will have to specifically skip at least one week.
It is important to remember that muscles grow during the recovery pause, not during training. With heavy training, you only inflict micro-damage to the muscle tissue. After that, the body needs at least a day to repair them, which leads to muscle growth.
At some point, this complex may become less effective, which is associated with the adaptation of your muscles to constant load. At the initial stage, you just perform the complex, and changes may be required when progress stops.
To "surprise" the muscles with a new load, it is sometimes enough just to change the order of the movements. Also, the slightest change in the angle of the exercise already brings newness to the muscles, and they do not adapt so quickly. Which leads to constant progress.
To change the training methodology while maintaining progress, see here:
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