The Triple Threat
To build a body that is as sporty as it is aesthetic, you need to train with three specific factors:
- Explosive Exercise
- Pure Strength Exercises
- Point-Specific Muscle Building Techniques
The Problem programming multiple training variables is like trying to build a complicated recipe. Here are the three components you need to perfect, along with a sample program that brings it all together.
Component 1 – Explosive Movement
Explosive movement improves the quality of your workouts, which means it also improves your body composition and ultimately your results.
Scientifically speaking, it is a prerequisite for your central nervous system (CNS), the activation of high-threshold motor units, and the enhancement of neuromuscular efficiency by optimizing intramuscular coordination (at the cellular level) and intermuscularity coordination within a given movement.
Adding an explosive exercise before heavy lifting can improve training efficiency to increase performance faster and directly build explosive power.
Most hoists already receive a constant dose of maximum and sub-maximal exercise. The missing component is often speeding movements, as you are used to in competitive sports.
High-speed moves like explosive push-up variations, jump squats, sprints, and medicine ball throws can bring explosive training back into your regime. But you do not just want to jump around for a reason. You want the explosive movements to actually improve your elevators. Therefore, adapt the explosive exercise to the primary movement pattern of the day.
Look at what kind of blasting you would do …
When the primary movement in your training is squat [1
9659015] You could perform explosive movements, such as: B.: Squat Jump, Box Jump or Hurdle-Hop.
When the primary movement in your workout is deadlifting
you can throw back explosive moves such as long jumps, depressed jumps, or medicine balls.
If the primary movement in your workout is the bench press
You could perform explosive moves, such as: For example: push-ups or inclined plyo push-ups.
If the primary movement in your workout is the High Press
You could perform explosive moves, such as overhead medicine ball slams or medicine ball push presses.
To maximize the benefits of intramuscular coordination, exercises with similar mechanical requirements (such as squats and jump squats) should be practiced with different loads to improve the efficiency of the nervous system.
If the corresponding explosive movement matches the primary movement of the workout, over time the nervous system will learn to recruit fewer motor units for the same relative intensity, thereby increasing your explosive power.
How you make them and how much you do. Dozens of crappy throws and jumps do not work here. Do 3 x 5 reps and focus on explosive intentions with flawless technique. Pause between 60 and 90 seconds between sets.
Remember, your goal is explosive and not that high-performance training is transformed into a hasseled HIIT training class.
Component Two – Pure Strength Work
The stronger you are, the more effectively you can train for any goal, be it performance, fat loss, or muscle gain. Focus on this program on two types of force: the absolute and the relative.
The absolute force refers to the maximum force that is exerted regardless of size or muscle mass. Larger amounts of absolute strength prefer those with higher body weight and activities where you move large objects such as atlases or an opponent, or peel your buddy off the ground after a party night.
Relative strength is your strength Strength as it relates to height. The higher your relative strength, the easier it is to move your body through space, whether you're doing pull-ups, running down the field, or going to work.
For muscle building, a higher power level can lead to higher recruitment of muscle fibers, mechanical stress, and improved work ability. Heavy-weight training helps you train more muscle, create more muscle-building tension, and allows you to lift heavier weight for more repetitions to achieve a stronger muscle-building stimulus.
Each workout has one main strength focus: hip joint or deadlift, squat, pressure squeeze, and horizontal push.
Each power movement has 5 work sets with 3-5 repetitions. Why the range of repetitions? Because it allows some self-regulation. On days when you feel like you are getting a little heavier, beat it in triplicate. On days when you want a bit more volume, aim for the fives. In any case, increase the weight of each set and work hard to make your last set the hardest while avoiding mistakes. (See all this in the example plan below.)
Component Three – Hypertrophy Training
The third component introduces classic bodybuilding techniques to increase the overall volume of workouts, metabolic stress, to increase. and cause muscle damage as a by-product.
Concentrate with each workout on taxing the same muscles you've trained with your explosive and powerful strength exercises to accumulate stress. Your muscle tissue should be fully prepared and ready to roll.
To combat the "push heavy" transmission choices for your power movements, adding a large number of rear chain links is essential. An emphasis on pulling horizontally two or more times a week will help to ensure a more balanced workout to prevent injury and optimize your body.
They use classic muscle building training programs like 3×8, 3×10, 4×12 and 5×10
This works best with an upper / lower split and no more than two workouts within 72 hours. A Monday, Tuesday, Thursday and Saturday workout split works best as it provides ample recreation.
This program is best for athletic generalists who want to look good and gain strength at the same time. If you want to build more muscle, use heavier strength to regain volume and add more muscle-building volume. If you want to develop more sportiness and strength, increase your explosive movements and choose the back work and hypertrophy work.
The possibilities are endless as long as you adjust the volume and intensity accordingly: If the volume increases in one range, adjust it. Other ranges must be changed to allow for proper recovery.
The nice thing about this approach is that you can stick to the parameters and (within a certain range) specialize in your training goal.
Here is a basic program for getting started. Repeat for four weeks and increase the weight of your core lift weekly. After four weeks, reduce your exercise load by 10-15% and repeat the process with a little more weight for another exercise session.
Monday – Deadlift / Hinge Focus
|Pure strength exercise|
|Hypertrophy Focus||C1||Barbell Roman deadlift (3-4 seconds eccentric or negative for each repetition)||3||6-8|
|C2||Pigeon Stretch||3||30 sec. / Seited 1965-54 ]|
|D1||TRX or Chain Inverted Row||4||10||30 sec.|
|D2||Stability Ball Lock||] 4||1 min.||30 Sec.|
Tuesday – Overhead Press Focus
|A||Medicine Ball Overhead Slam  054] 3||5|
|Pure Power Exercise|
|B||High Pressure Press (Any Barbell Variation)||5||3-5  3-5 19659054]|
|D1||One-arm dumbbell shoulder press||3||8 / Page||30 sec.|
|D2||Leaning dumbbell outward||3||10 / Page||30 sec.||30 sec. ] D3||Dumbbell Lateral Raise||3||12||30 sec.|
|E1||Dumbbell-supported series||3||10-12||30 sec|
|E2||Dumbbell with 3 seconds rest||3||10-12||1 minute|
Thursday – Squat Focus
|A||Dumbbell jump g||3||5|
|Pure strength exercise|
|B||Squat with high backrest||5||3-5|
|Cumbella walking lung||5||10 / leg|
|D1||Stability hamstring curl|
|D2||D2||3||8||8||Smith machine, squat or leg press. Five seconds eccentric, three second pause at the maximum contraction of each repetition.|
|E3||Arm Tap Plank||2||5||30 sec.|
Saturday – Bench Focus
|Pure Strength Exercise||] B||Long-barb bench press with dense grip||5||3-5|
|C1||Supinating Cable Chest Press||4||12|
|C2||Half-kneeling one-armed line of cables||4||12 / arm|
|D1||Closed-pull lat pulldown||3||10|
|D2||Inclination biceps biceps curl  3||10||1 minute|
|E1||Wind turbine curvature||3 [1 9659053] 8 / Page||30 sec.|
|E2||19659054] 3||15||30 sec.|
The Training Plan for Hard Body