Supersets for the beach season. This program will get you in shape for your vacation.

Exercise technique is the basis for success

The question of whether this is correct is reflected in technology:

1. Use a full grip with your thumb on the bar. This is a basic rule that allows you to load well and therefore take a step towards rapid progress.
2. Cross your legs or bend your knees to prevent the body and pelvis from swaying. The answer to the question of how to do pull-ups correctly is obvious: only the arms and back.
3. You need to learn pull-ups slowly - don’t try to do the maximum load right away, don’t work for speed.
4. Breathe steadily: when lifting, inhale, and at the maximum point, exhale.
5. Keep the working muscles tense throughout the entire exercise, even when lowering. This works to increase strength.

When asking how to do pull-ups correctly, beginners usually don’t know where to start training. Each lesson is preceded by a warm-up - you cannot immediately jump on the horizontal bar, this increases the risk of injury to muscles and joints. For those who do not know how to learn to do pull-ups correctly and are unable to do even one repetition, excellent advice will help - you should hang on the horizontal bar for a minute or longer. As soon as your grip gets stronger, you can add weights in the form of a backpack with dumbbells, and then try to do pull-ups. Partial repetitions can be given for half an hour a day, the main thing is regularity. When you can do one full pull-up to the chin, it’s time to improve the technique.

Basic Elements of Progress

There are a few mandatory rules to remember:

1. Don't take breaks due to laziness. Every missed week is a step back, a loss of results.
2. To learn how to do a proper pull-up, you need to go all out: it's better to do five reps with your chin raised above the bar than 10 partial pull-ups.
3. Start training with pull-ups, which require a lot of strength, so any exercise performed before them reduces effectiveness.

Many people advise learning how to do pull-ups on parallel bars correctly before mastering the horizontal bar. This exercise is called when the legs are placed on the floor or on a hill, and the body, due to the strength of the arms, shoulders, chest and back, rises to the crossbar.

https://youtu.be/oD5M-RT4pLE

Features of building muscle and strength on the horizontal bar

Bodybuilders are concerned about how to do pull-ups correctly to gain mass. You need to rise quickly, lower slowly and with muscle tension. Do not chase the number of repetitions, perform no more than 10 times in a row, rest for about 3 minutes between approaches. You need to load your muscles about twice a week, give them a good rest, and also replenish your energy with high-calorie foods (lean meat, cereals, cottage cheese, eggs).

Working on strength involves the opposite approach: rise slowly and quickly lower, increase the number of repetitions, reduce the pause time between approaches. To increase endurance, you should train on the horizontal bar more often; you can use the game moment to include training based on the pyramid principle or supersets (typical for CrossFit).

Over time, you can make pull-ups more difficult with additional weight, but only after the usual exercise seems too easy.

Exercises on the horizontal bar and uneven bars are an almost complete replacement for gyms, and according to such criteria as the development of endurance and strength, more pronounced powerful muscle definition (not puffy, like bodybuilders), they are many times more effective than “gyms”. Turnik men are always distinguished by their athleticism, eye-catching beauty of muscles, developed latissimus dorsi muscles, unusually strong arms and endurance.

In this article we will look at an effective program for gaining muscle mass on the horizontal bar and uneven bars. After practicing it for some time, you will achieve extraordinary results. The main principle of the program is take it and do it! Nothing extra, just your willpower.

Training program

According to the program, you need to exercise 3 times a week in order to have the opportunity to rest, during which the muscles grow.
You can choose the days of classes yourself, for example - Monday, Wednesday, Friday. The first week - exercises on the horizontal bar, the second - parallel bars and a little horizontal bar, and then according to this scheme. Taking into account the maximum impact of these sports equipment on pumping certain muscle groups, we get the following layout: Horizontal bar

- pump up your biceps, back, shoulders, abs.
Parallel bars
- pump up the chest and triceps. Before classes, you need to do a short warm-up to warm up your muscles to avoid injuries - exercise, stretching, but this is at your discretion. Muscle growth will be even faster if you include running in the program, for example - 2 times a week in the morning for 4-5 km, depending on your fitness, as well as standard push-ups on the floor with your fists (at any time). Ideally, take more food consisting of proteins - meat, cottage cheese, eggs, etc. see the article proper nutrition for athletes.

Eating habits and sleep

Since supersets on the horizontal bar and uneven bars are an extremely energy-intensive type of training, every athlete who practices them must eat right. Thus, an athlete’s diet must include fish, meat and dairy products, as well as fruits.

If we talk about special sports nutrition, experts recommend taking a set of essential amino acids, creatine and beta-alanine (it helps remove lactic acid from muscles), as well as protein, before and after training.

Muscles recover and grow only during the night's rest, so any athlete should get enough sleep (8 hours of sleep).

Training regimen and exercise technique

1st week

Monday.
Pull-ups with a straight medium grip - 5 sets of maximum repetitions in each, rest between sets for no more than 3 minutes (if you can’t stand it, pause longer, over time the body will get used to such loads and then the rest time between approaches can be reduced). This exercise pumps all the muscles of the body evenly. Pull-ups must be done without jerking using muscle strength, trying to hang evenly without swaying.

Rest 20 minutes. Rest while listening to yourself. If you feel that your strength has not yet recovered, rest a little more, but don’t relax too much! Muscles must always be under tension in order to receive stress and micro-tears, as a result of which they grow!

We do 3 approaches (maximum repetitions, rest no more than 3 minutes between sets) for the abs - the “frog” exercise. Hanging evenly on the bar, bend your legs and move your knees towards your stomach, ideally you need to touch your chest with your knees. If you raise your legs to chest level, but in different directions from the chest, then the oblique abdominal muscles are well worked.

For those who are more trained, it is better to do this exercise - hang on the bar (standard grip), straight legs, without bending, lift up, trying to touch the bar with your feet (similar to the “frog” in approaches and repetitions).

Wednesday

. Reverse close grip pull-ups - 5 sets of maximum repetitions, resting no more than 3 minutes between sets. The exercise pumps up the biceps. Grip - hands slightly narrower than shoulder width, palms facing you; when pulling up, keep your elbows closer to your body, do not spread them to the sides.

Rest 20 minutes.

Lifting by revolution. 3 sets of maximum repetitions, rest between sets no more than 3 minutes. In addition to pumping up the entire abs, it perfectly develops flexibility.

Friday.

Pull-ups with a straight wide grip - 5 sets with a maximum number of repetitions, rest between sets - no more than 3 minutes. When doing pull-ups, try to pull your chest toward the bar. The exercise pumps up the back both in thickness and breadth, especially the latissimus dorsi muscles.

Rest 20 minutes.

Pull-ups with a wide grip behind the head - 5 sets max. repeat, rest no more than 3 minutes between approaches. The exercise pumps up the trapezius of the back and neck muscles.

2nd week

Monday.
Let's start practicing on the uneven bars. Pumping up the chest. The starting position is to support yourself with your hands on the uneven bars. Leaning forward a little and slightly bending your knees, we lower ourselves down to armpit level and back to the starting position. When doing push-ups, we spread our elbows to the sides to maximally engage (stretch) the chest muscles. You need to do 5 sets of maximum repetitions, rest between sets as on the horizontal bar - no more than 3 minutes.

Wednesday.

We pump up the triceps. The exercise is performed as the previous one, but we do not tilt the body forward, but on the contrary, we keep our arms parallel to the body.

Friday.

We train a two-arm strength exit. It is better to train this exercise with fresh strength, as it is very difficult, especially for beginners, so we devote the whole Friday only to it. It perfectly trains the entire torso and develops strength.

In this order, we train week after week. The program has no restrictions on duration; as you know, there is no limit to self-improvement! If you already have a fairly large muscle mass and are physically developed, then you need to use weights (weight belt, backpack with weights, pancakes, etc.) - this will give you an incentive to achieve new goals.

7. Using a reverse close grip, the deltoid muscle is also trained. A reverse grip with a medium hand position will help to pump up your trapezius. When you pull yourself up, try to touch the bar with your upper chest (and not your chin, as was written earlier). If you place your head behind the bar when doing pull-ups, the latissimus, teres dorsi muscles, and also the trapezius muscles sway.

8. Download. This can be done by hanging from a bar and raising your legs. Thanks to this exercise, the abs are well pumped, as well as the core stabilizing muscles. Do not swing on the bar so that you work not through your muscles, but through inertia. Keep your body motionless and raise your straight legs as high as possible.

9. Do 3 sets of 8-10 pull-ups. You must perform the last lift at the limit of your strength. This is the only way your muscles will grow and you will gain mass on the horizontal bar. If you manage to do 12-15 pull-ups without difficulty, then you need to increase your working weight with the help of various weights.

10. Rest. In order for the muscles to have time to recover, it is necessary to arrange a rest day between workouts. It is known that muscle fibers grow when we rest. Therefore, you should not forget about rest. Sleep is especially important for athletes.

You won't be able to pump up your legs using the crossbar. So combine barbell exercises with other exercises that work your legs, such as barbell squats. As a result, your muscles will be evenly developed.

In your diet, be sure to increase the amount of easily digestible protein foods. Cottage cheese, chicken breast, lean sea fish are good suppliers of proteins that are needed for muscle growth.

Pull-ups are one of the most common exercises used by athletes to increase muscle mass. But this method of keeping the body in good shape is popular not only among pros. Any person who cares about health and beauty has the opportunity to master this type of physical activity. The pull-up diagram on the horizontal bar will help you with this.

Not only professional athletes want to look attractive with strong muscles. Any man has at least once thought about more developed muscles, but not everyone has the opportunity to visit a sports club or fitness center. And pull-ups on the horizontal bar are accessible even to beginner bodybuilders.

Varieties of grip

Of all types of physical activity, pull-ups on the horizontal bar stand out because they train six types of muscles at once:

• pectoral muscles;
• biceps;
• abdominal muscles;
• latissimus dorsi muscles;
• muscles of the forearms;
• brachialis (shoulder muscle).

Moreover, the grip method affects which muscle group you want to increase.

The further apart the hands are on the bar, the better the group of latissimus dorsi muscles develops. The close placement of the hands puts stress on the biceps and triceps. And the ideal grip for developing all six types of muscles is 10 cm further from shoulder width.

The high efficiency of these exercises allows you to achieve the same results in 30 days as in three months of intense training in the gym. Another plus is the benefits for the spine. Thanks to sagging and stretching, in 10-15 sessions you can eliminate sharp pain due to osteochondrosis and other diseases.

Ab exercises: superset No. 1

• Transition from a plank on your elbows to a plank on your palms.

While lying down, bend your elbows at right angles. Place your forearms on the floor. Bring your hands together, clench them into fists or turn your palms down. Place your toes on the floor and place your feet together. Stretch your body along its entire length, from head to heels. Constantly monitor the position of the pelvis: it should not go up. Having adjusted the pose, begin to move into the plank with support on straightened arms. Do this without sudden movements. First, smoothly straighten your right arm, transferring your body weight to your left elbow. Standing firmly on your right palm, shift your weight onto it and straighten your left limb. Then lean on your right hand again, bend your left and lower it to the floor. Next, lean on your left hand and bend your right. Once you're in an elbow plank, start all over again, but this time straighten your left arm first. Continue working your abs in this manner until you have completed the required number of reps. Make sure that all muscles, and especially the abdominal muscles, remain tense and keep the body as straight as possible. Don't let your back arch or your buttocks stick out.

• One arm plank.

Position yourself in a plank position with your elbows bent. Shift your weight to the right, raise your left arm and turn to the left. Place your raised hand parallel to the floor surface. Lower your arm and return to the elbow plank. Duplicate the turn, but in the opposite direction. Abdominal pumping will be better if you do not roll your hips to the side, but keep them parallel to the floor.

• Single leg plank.

Start with a plank on your elbows or on your outstretched arms - your choice. Then bend your right knee and, moving it across the side, reach towards your elbow of the same name. Alternatively, you can turn slightly to the right and point your shoulder towards your knee. Repeat with the other leg.

• Dynamic forearm plank.

Get into a plank position with your forearms resting. You can do a plank with straight arms, but this will make the exercise easier. Sharply spread your feet apart and immediately bring them together again. Continue jumping, actively spreading and closing your legs. At the same time, keep your body as straight as possible, as it should be in a plank.

• Plank on one leg (option No. 2).

In this exercise, pull your knee toward your upper body again while standing in a plank position. But this time, direct it not to the elbow (shoulder), but to the chest.

How to do this correctly?

In modern cities there are many sports grounds and stadiums equipped with a variety of exercise equipment. They are available to everyone who has the desire to devote 10-15 minutes a day to their body. And the horizontal bar is the most common device. In addition, it can be easily installed in an apartment or house. To do this, you need to either buy a crossbar or make it yourself, if you have the necessary skills.

But finding a horizontal bar is half the battle. The main thing is how you conduct your training. For beginner athletes, it will be useful to learn how to perform exercises correctly in order to get the best results. In any sport, technique is important, which will be discussed further.

There are three types of pull-ups:

• Classic
  - grip the crossbar with your palms on top. Hands are 10 cm further than shoulder width.
• Reverse
  – grip from below, palms facing the body. Hands shoulder width apart or 10 cm narrower.
• Neutral
  - performed on a special horizontal bar, which has bars at the ends with a distance of 30-40 cm from each other.

Professional athletes use them all, alternating approaches: one set with a classic grip, the second with a reverse grip, and the third with a neutral grip. For beginners, schemes have also been developed that include alternating types, but if you are comfortable using one, it’s okay, you can only train in this way.

So, we have looked at the grip method, and we will discuss the position of the body during the exercise. You need to hang on the bar, arms straight, muscles relaxed. After inhaling, pull your hands towards the bar so that your chin goes behind it. The body should bend back. It is better to descend slowly, exhaling.

Many beginners are embarrassed to practice in front of others, preferring to train alone. But there is one significant disadvantage in this method - you will not see how to correctly implement the technique. Yes, you will stand out at first, but after a few weeks your performance will improve by observing and imitating the movements of more experienced guys.

During the first training sessions, a person with poor physical development will need a person who will support and help. Although the first function can be replaced by a special harness, which is sold in a sports store.

Where to begin?

For muscle growth, pull-ups on the horizontal bar are one of the available exercises. In order to engage in this type of training, no special training is required; you can start almost from scratch. The most common is the pull-up scheme, which involves increasing the total number of exercises to 30 or more times in 30 weeks.

This scheme is popular among beginners, but is quite complex in terms of loads. If you have poor endurance, it is better to resort to a more gentle method of muscle training, since this one is designed for one day off per week. Not every person is able to withstand such loads, but the opportunity to increase muscle volume in 30 weeks motivates many to choose this particular method.

As can be seen from the table, the exercises are designed to increase every day by one pull-up per approach. There are five approaches in total; there should be a 2-3 minute break between them. If you feel that you can do more, then increase the amount, but without much sacrifice. And vice versa, if you don’t have the strength, then it’s better not to overwork (to avoid injuries) and it’s even acceptable to rest for one or two days.

You should pause your classes if you are sick or injured. It is better to miss 10-15 days than to go to bed for a month or more from the results of your own negligence. After a long break, it is better to start training again. If the break was short, then we start from the place in the diagram where we left off.

In this way, you will be able to do 15 pull-ups in one set after just 15 weeks. And this, admit it, is a serious achievement. Within a month, the result of muscle growth will be obvious. And in 30 weeks, with intensive training, you can achieve 80 pull-ups in five approaches. And this is not the limit, each person is unique and your personal result may be greater. By devoting 15-20 minutes a day to training, you can not only increase the volume of your back and arm muscles, but also become more confident.

For more experienced

Do you have good athletic training, but your back muscle group is not very developed? The so-called army method will do. If you are already doing 10-15 pull-ups, then the essence of the training is to set records: with each subsequent session, increase the total number of pull-ups.

Moreover, it doesn’t matter how many sets there will be, and in what way you do it, every day is a new number. But without fanaticism, calculate your strength correctly. After a month you will feel a clear result. In addition to excellent muscles, endurance will increase, you will do 30 pull-ups or more.

But the most experienced bodybuilders use a system that alternates between different types of grip. For several weeks there is only one, then another, then a third. The interval should be the same, ideally from 10-15 days to a month. After the cycle there is a month of mixed training - every day a new grip. But this is for experienced athletes; beginners should not use this method.

As we can see, pull-ups on the horizontal bar are a universal way to increase muscle mass and improve your body health for both beginners and experts. If you choose the right load and strictly follow the technical side, you can achieve results in a short time.

1. Availability and prevalence.
   There are horizontal bars in every yard: you don’t have to waste time getting to the training place. In large cities there are more and more well-equipped workout areas with horizontal bars of different heights and widths, parallel bars, rings, ladders for grip training, ropes and other equipment. All this is free. You can do it even simpler - buy or make a horizontal bar yourself and play sports without leaving your home.
2. Variety of the training process.
   If you think that training on the horizontal bar is limited to just pull-ups, you are deeply mistaken. Having a certain physical training, you can work out almost all the muscles of the torso on the horizontal bar.
3. Safety.
   If you follow the correct exercise technique, the risk of injury is minimized. The rules are simple: during pull-ups and other pulling exercises, do not tilt your head back too much, do not round the thoracic spine, and do not make circular movements with your shoulders.
4. Increased muscle mass and strength.
   On the horizontal bar it is easy to implement the principle of progression of loads, which will make you bigger and stronger. Also, training with your own weight strengthens ligaments and tendons, which increases strength potential.
5. Save time.
   Training on the horizontal bar will not take much time. 25-30 minutes is enough to complete the entire planned amount of work.

Positive effect on the body

It has been proven that prolonged hanging on the horizontal bar without the use of wrist straps relieves hypertonicity in the spinal extensors, strengthens the grip, improves posture and reduces the risk of back injuries.

Continuous work with your own weight allows the muscles to overcome pain and a burning sensation in the muscles. Refusal comes much later. Over time, athletes adapt to such loads, and training on the horizontal bar is much easier.

Among other things, playing sports in the fresh air is much healthier for the body than in a stuffy gym. A higher oxygen content in the air promotes rapid recovery between approaches and improves the oxidation process of adipose tissue.

Contraindications

Not all athletes will benefit from training on the horizontal bar. It is widely believed that hanging on the horizontal bar has almost miraculous properties and helps with hernias and protrusions. Unfortunately, this is far from the case.

If you have such problems with the spine, you should not train on the horizontal bar at all, since a long time in an extended position can aggravate the situation.

Be sure to consult with a qualified physician before beginning full-scale exercise. Only he will competently answer the question of how to play sports and not harm your health.

It is also not recommended to exercise on horizontal bars for those who have recently had sprains or torn ligaments in their shoulders or elbows. Hanging for a long time will lead to pain, especially if your own weight is above average. You risk recurrence of the injury.

How to do supersets correctly in week 4

An additional day enhances the loss of subcutaneous fat due to aerobic glycosis. The breakdown of glucose molecules in mitochondria leads to the release of energy for ATP molecules responsible for metabolic processes. The above techniques create an intensive program for increasing muscle mass and losing weight. In one approach, perform 6 different exercises 5 times.

Training Feature:

• The last approach is performed from muscle failure.
• The interval between practices is 15 seconds.

An intensive complex in combination with a proper diet will dry out the body and allow you to admire the ideal relief in a month.

The article was first published on the website Bodybuilding and Fitness

Program for Beginners

The first thing beginners need to do is learn how to do pull-ups technically correctly. Pull-ups are performed not by the biceps and forearms, but by the latissimus dorsi muscles. This is the basis on which all other exercises are built. The easiest way to do this is to try to bring your shoulder blades together as you lift your body up. The pulling movement itself should be performed not due to some kind of impulse, but due to compression of the latissimus dorsi muscles. It is quite difficult to feel this movement, and often it takes more than one month of training. But when you learn to do this, your back will begin to grow at an enviable speed.

The horizontal bar training program for beginners is designed for 3 classes per week. Each workout is quite short, no more than 30 minutes.

Once you can complete the entire amount of work without much effort, begin to slowly increase the number of repetitions and approaches. Also, from time to time, measure your progress separately in pull-ups, because this is the basis of all exercises on the horizontal bar. If you can easily and technically perform 15 reps, it's time to move on to heavier training for more experienced athletes.

First exercise

Lie on your back, press your lower back to the floor. Bend your knees, place your feet as close to your pelvis as possible. Stretch your arms behind your head. Raise your shoulders and upper back off the floor, stretch your arms forward and up, and work your abdominal muscles. Then lower yourself to the floor. This will amount to one repetition. After completing 15-20 such repetitions, immediately move on to the next exercise.

Program on the horizontal bar for gaining weight

If you are a fairly experienced athlete and have a good command of the technique of all basic exercises, then this weight training program on the horizontal bar is for you. By doing it, you will add muscle mass in your arms, back and shoulders.

The bar training program for gaining mass is built around multi-joint movements that involve several large muscle groups at once. The work is carried out in the repetition range from 8 to 15. Only three workouts per week, but rest between approaches should be minimal - this way you will increase blood flow to the working muscles, without which muscle growth is impossible.

As you can see, in every workout we directly or indirectly load all the major muscles of the core. This approach to training does not lead to overtraining at all, since the amount of work is not as large as with a classic three-day split in the gym. The muscles have time to fully recover. To maintain the intensity of the training process, try to rest as little as possible between working approaches - no more than one minute. If the specified amount of work is too small for you, add 1-2 sets to each exercise and increase the number of repetitions to 15.

First exercise

Lie on your back, raise your legs up to a right angle with your body. Spread your feet slightly to the sides. Stretch your arms behind your head. Raise your upper body above the floor and stretch your arms first to your left foot, then to your right. Work your abdominal muscles, do not strain your neck. This will amount to one repetition. After completing the required number of such repetitions, proceed to the next exercise.

Relief program

In terms of the strength component, the training program on the horizontal bar for relief is not too different from working on weight. In both cases we train in the medium rep range (8 to 15) and do similar exercises. This is the optimal amount not only for gaining weight, but also for maintaining it. The only difference is the intensity of the training. To become more ripped, you need to spend a lot of calories and burn excess fat. Accordingly, it is necessary to optimize the training process for these purposes.

The training should be high-intensity, heart rate above 120, rest between sets should be minimal. It is advisable to use a heart rate monitor. For increased calorie consumption, we will need various CrossFit exercises. In addition, when working on relief, it is useful to pause at the points of peak contraction. This makes the muscles visually tougher and more developed.

To get more out of this program, make it a habit to pause at the point of peak contraction in your pull-ups. The back muscles respond well to this technique, the back quickly becomes stiffer and lumpier. Work strictly according to your feelings. When the latissimus dorsi muscles are most tense, squeeze your shoulder blades and try to fix this movement. If you do everything correctly, you will feel something like a slight cramp in the latissimus dorsi muscles. The main thing at this moment is not to put the load on your biceps and forearms.

If you want to increase the intensity of your bar workout while burning fat, do the same program, but in a circuit training format. This is done as follows: perform one set of 10-15 repetitions of each exercise without rest. This is one round. After each round we rest for one and a half to two minutes. There should be 3-6 rounds in total. To track the progression of loads, gradually increase the number of repetitions in the sets. For example, do 3 rounds of 10 reps each set. Then 11, then 12 reps... When you reach 15 reps, add one extra round and repeat all over again.

What is a superset in bodybuilding?

Supersets for shoulders, back, arms, biceps are formed from multi-joint and isolating practices. This also applies to training antagonist muscles with different anatomical functions. If the biceps fascicle is responsible for flexing the elbow joints, the triceps fascicle is responsible for their extension. The biceps-triceps superset causes a local rush of blood and provides maximum load.

Strength exercises:

1. Optimal contraction of white muscle fibers.
2. Develop explosive strength, increase alactic and anaerobic muscle load.
3. When repeated 12 to 20 times, training with supersets burns fat and puts maximum stress on the cardiovascular system.

When performing a triset with rest intervals of 5 minutes, glycolytic productivity increases. Short pauses of 60 seconds stimulate the consumption of energy resources and train endurance.

Workout for back and abdominal muscles

If your back muscles are severely delayed in development, then a horizontal bar training program for developing your back and abdominal muscles is exactly what you need. These are the best exercises for growing your back wider; nothing more effective has yet been invented. By adding several variations to the classic wide-grip pull-ups, you will work the entire array of back muscles, to which they will certainly respond with growth.

You can also fully train your abs using a horizontal bar. Agree, doing monotonous crunches on the floor or in machines at different angles is boring. In such situations, hanging leg raises come to the rescue; there are a huge number of variations of this exercise. There will be four workouts in total in a week, the first two are hard, the second two are easier. This way you will be less tired without compromising your progress.

The volume of work on Monday and Tuesday is almost twice as much as on Friday and Saturday. This is necessary to relieve the psyche and muscles from hard work. If you are able to do four hard workouts a week, no one forbids you to do this, but then you will have to pay much more attention to recovery.

First week: combined loads

Day No. 1

1. Bench press on an incline bench.
2. Deadlift.

Arm training with supersets:

1. French press.
2. Hand push-ups from a bench.
3. Pullover.

Day #2

Supersets for legs and buttocks:

1. Classic squats with a barbell.
2. Romanian cravings.
3. Block leg press.

Ab exercises

1. Reverse crunches.
2. Traction of blocks in a crossover.

Day #3

Supersets for mass and weight loss:

1. Bench press.
2. "Hammer".
3. Working in the Scott simulator.
4. Push ups.

training :

1. Lower crunches on a straight bench.
2. "Prayer".
3. Raising your legs at a right angle.

Day #4

Back superset for men:

1. Deadlift.
2. Pull the block to the waist.
3. Bend forward with the bar.

Arm training with supersets:

1. Double-headed dumbbell raises while standing and sitting.
2. Weighted arm curls on a Scott bench.
3. Traction of blocks in a crossover.

Strength training program

If your goal is to increase strength and increase strength indicators, a strength training program on the horizontal bar will help you.

Exercises like plyometric pull-ups (lifting your hands off the bar and clapping them), two-arm power-ups, and weighted pull-ups will make you much stronger. Remember that force is mass times velocity. Therefore, all exercises are performed at maximum speed, and the nature of the movement should be explosive. This way you will also develop explosive strength, which will be a good help for future strength records.

In total, it is advisable to conduct three workouts per week, in each of which you need to specifically work on strength in a relatively small repetition range.

If you've been following the above programs but haven't noticed any significant changes in your fitness, don't get discouraged. These guidelines will help you reach your full potential.

Technical nuances

1. Keep an eye on your technique. When performing pull-ups on the bar, focus the load on the back muscles, not on the arms. To better feel the contraction and stretching of the latissimus dorsi muscles, use wrist straps. Try to lower your shoulders a little, this way you will “free up” the trapezius and rhomboid muscles, and your back will receive more load.
2. If your grip is the weakest link in your chain, pay more attention to your hang on the bar. You can use additional weights by hanging a weight or disk on a chain from your belt. Another option is to use a towel. Hanging on a towel is great for developing forearm strength. You can also wrap a towel around the bar to make it wider - this will strengthen your hands and increase finger strength. It is recommended to use magnesium, this will make holding the horizontal bar much more comfortable, and your grip is unlikely to let you down.
3. Extinguish the force of inertia. Don't fool yourself - each repetition should be performed under control. They should all be “clean”; you shouldn’t squirm your whole body to pull yourself up. There is no point in this. It is better to do less exercises, but technically correct, the benefits will be much greater.
4. Try to maintain a consistent pace of exercise. This will make it easier to use the neuromuscular connection and focus on stretching and contracting the muscles. This applies to all exercises performed with your own weight. However, this does not mean that the faster the better.
5. If you are still a beginner, and the training program we have indicated is difficult for you, pay attention to practicing auxiliary exercises. Do back exercises on blocks in the gym - this way you will become stronger and pull-ups will be much easier. Another option is to use a partner's help. Let him push you up a little while doing pull-ups, thereby making the task easier. After some time, you will be able to safely do pull-ups on your own. The third option is to do partial pull-ups. Over time, you will understand the biomechanics of movement and will be able to easily overcome sticking points and perform pull-ups at full amplitude. The last most effective option is pull-ups in a gravitron. This is a great exercise, but it's a completely different story; it has little in common with regular pull-ups. Additional pushing from the bottom point completely changes the biomechanics of the movement. With the help of pull-ups in the gravitron, you will develop your back muscles, but you are unlikely to learn how to do regular pull-ups.

Safety of the training process

1. Be careful when performing head pull-ups. Many athletes do not have enough flexibility to fully perform this exercise, which causes damage to the joints and ligaments of the shoulder. Roughly the same story is associated with two similar exercises: the barbell overhead press and the vertical block row behind the head.
2. If you feel discomfort while performing any exercise, give it up. It is better to replace this element with something more comfortable, but with a load on similar muscle groups.
3. Don't forget to do a thorough joint warm-up before training. Pull-ups, muscle-ups, push-ups, and hanging leg raises use almost all the muscles of the core, so the warm-up should be appropriate. Thoroughly stretch your hands and rotator cuff to minimize the risk of injury. Do several sets of forward bends to properly stretch your lower back. Don't be afraid to spend 15-20 minutes warming up - your muscles, joints and ligaments will thank you for it. An indicator of a good warm-up is the appearance of sweat on the forehead. If it is available, feel free to start training.

And in conclusion, one more important piece of advice: decide on your individual training frequency. You should not train every day, bringing your body to exhaustion and exhaustion. This is fraught not only with overtraining, but also with injuries. 3-4 sessions per week will be enough to achieve any sports goals.

Second exercise

Lying on your back, raise your legs up. Place your palms under your lower back. Using your abdominal muscles, draw your feet in a wide circle to the left, then to the right. This will amount to one repetition. Perform 15-20 such repetitions.

Don't Skip Your Workout: After all, you only need to do six exercises to get perfect abs.