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This four-day training plan will help you to grow giant weapons



Want bad weapons?

Since you read this, I assume the answer is a definite yes. There are several paths to strength and size, but over two decades of training and coaching experience I have developed methods that I believe will enable you to achieve the desired increase and achieve both – if you can That said, I've summarized my experience in a 12-week training guide called Badass Arms by Men's Health (19459004) (19459005). The program uses my proven techniques to get the fastest and most visible profits. Here you can read more about it.

Badass Arms

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In the program, I combine techniques normally used to develop strength or size by alternating one month of high-level muscle building with one month of low-level strength work. I also work in months of "hybrid training" where I train both styles in the same workout.

What it takes to make you a badass

You train three or four times a week. You can plan your workouts according to your wishes. However, keep in mind the following general guidelines:

  • Avoid heavy workouts on consecutive days.
  • If you ever feel that you need an extra rest day, you should do so. Take it. A slightly longer recovery time can be beneficial, even if the 12-week program takes 13 weeks.
  • Just avoid bigger breaks in your schedule – three or more days without training. They do not benefit without resistance.

              The workouts require basic equipment found in most commercial gyms. For this program to work, it must be your main focus for every 12 weeks.

              Good shape is crucial to your success and your health. Do not renounce the technique.

              It is crucial that you have a calorie surplus throughout the program. Your body needs fuel to complete these workouts. It needs nutrients to build muscle tissue while you recover. You can assume that this means more protein, and while this is true, the biggest challenge for many men is simply to eat enough, including carbohydrates and fat along with protein. This is especially true for guys who are younger and slimmer.

              You may need to work out on days when you still have pain after a previous workout. This is exactly how it should work if the goal is muscle growth. If you never feel like you are on unfamiliar terrain, you probably are not hard enough to maximize your potential. That means you have to be smart about how hard you are. If you feel pain in our shoulder, elbow, or lower back, pull back until you are certain that it is not an injury.

              One last thing: good shape is crucial to your success and your health. Do not give up the technique to add more plates to the counter. Your arms will not get any more diesel when you're sitting on the couch, hurt.

              Warming up badass arms

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              You can do this warm-up exercise or anything else that works for you Any move that moves gracefully to the next one must be done The only rules:

              • Be prepared to finish your warm-up.
              • Do not waste your energy [19659013] Experienced lifters adapt their warm-up to their own needs, and I recommend experimenting with them, for example, if you work out in the morning or work in a cool basement or garage, you probably want to To spend more time with it struggle to keep your body warm and your mind focused.

                Here are some mobility exercises that you want to include in your warm-up exercises, along with the movements or exercises that you normally perform before lifting.

                Kneeling Shoulder Rotation

                Make 1 set of 8 reps per side

                Begin in the half-kneeling position with your right knee down and your left foot front. Bend forward from the hips so that your upper body is parallel to the floor, and place your right hand just below your right shoulder and in line with your left foot on the floor. Turn your upper body to the left while reaching up and back with your left hand. Follow your hand with your eyes.

                Both arms are now standing vertically on the ground. Turn the movement over and pull your left arm down. Grab behind your right arm and past your upper body. This is 1 repetition.

                Hip Bend Mobilization

                1 set of 6 reps per side

                Start again in the half-kneeling position – right knee down and left foot on the ground. Hold your upper body upright this time and put your hands on your hips. Press your right gluteal muscle and move your hips forward. Feel the stretch on the right side of your pelvis and the top of your right thigh. Relax and return to the starting position. This is 1 repetition.

                Glute Bridge

                Make 1 set of 10 to 15 repetitions.

                Lie down on the floor with your feet bent and your arms out. Push your heels to lift your hips off the ground until your body forms a straight line between your shoulders and knees. Hold down the button for 2 seconds and feel the contraction mainly in your glutes and secondarily in your thigh muscles. You should not feel uncomfortable in the lower back. Lower your hips to the ground and stop before touching. This is 1 repetition.

                Bodyweight Squat

                Make 1 set of 10 to 15 reps.

                Imagine shoulder-width feet, fore-to-toe, and arms straight in front of you. Push your hips straight backwards as if you were pointing them at a chair. Descend until your thighs are parallel to the floor. Return to the starting position and follow with knees and hips exactly the path you took on the way down. This is 1 rep.

                The Badass Arms Phase 3 Hybrid Training

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                Each of your four workouts includes at least one special technique, such as drop sets, rest periods, or partial reps. In some exercises, you change your hand position. For others, you run with lighter dumbbells. until you can do no more than 8 repetitions with the weights in your hands, or you make 7-1 supersets, which means that you alternate two exercises for the descent repeats, starting with 7 reps and ending with 1. Those are the " Special Techniques "in Phase 3.

                The" Hybrid Training "combines what you did in Phase 1 and Phase 2. They will play the main role • Any training with compound lifting – squats, bench presses, deadlifts, chin-ups – using heavy weights and relatively low reps. This was followed by two exercises in the muscle-building area with moderate exercise and repetitions (8 to 10, 10 to 12, 12 to 15). Miss the first phase? Check them here and here.

                Day 1

                • 1. Barbell Back Squat
                • 4 sets of 6 to 8 repetitions; 2 to 3 minutes break 2A. Barbell Curl
                • 3 sets of 10 to 12 repetitions; 1 minute break
                  • 2B. Dip
                  • 3 sets of 10 to 12 repetitions; 1 minute break
                    • 3. Hammer Curl
                    • Special Technique: Run the Rack – Grab dumbbells that you can lift 12 to 13 times in a set. Do 10 repetitions. Rest 10 seconds. Grab a pair that is 5 to 10 pounds lighter. Do 10 repetitions and then rest for 10 seconds. Continue with progressively lighter dumbbells until you complete 5 sets, or you can not perform at least 8 repetitions with the weights you select. Let it rest for 2 minutes.
                      • . 4 Triceps Pushdown
                      • Special Technique: Dropsets – Run the rack in exactly the same way except using a machine or a cable set and moving a pin instead of selecting dumbbells.

                        Day 2

                        • 1. Barbell Narrow Grip Bench Press
                        • 4 sets of 6 to 8 repetitions; 2 to 3 minutes break 2A. Close-Grip Lat Pulldown
                        • 3 sets of 10 to 12 repetitions; 1 minute break
                          • 2B. Banded push-ups
                          • 3 sets of 10 to 12 repetitions; 1 minute break
                            • 3. EZ Bar Preacher Curl
                            • Special Technique: Triple Rest – Start with a weight that you can lift 12 to 13 times in a set. Do 10 repetitions. Rest 15 seconds. Make another set with the same weight and get as many reps as possible. Rest 15 seconds. Do as many repetitions as possible. Let it rest for 2 minutes.
                              • . 4 Dip
                              • Special Technique: Triple Rest – Use a machine if possible. If not, you have three options: 1. Make traditional dips if you can do a maximum of 12 to 13 repetitions in an all-out set. 2. Make weighted or tape-resistant dips and again choose a resistance that allows you to work around 12 to 13 repetitions. 3. If traditional dips are too difficult, do bench dips. Day 3
                                • 1. Barbell Romanian Deadlift
                                • 4 sets of 6 to 8 repetitions; 2 to 3 minutes break 2A. Seated Cable Array
                                • 3 sets of 10 to 12 repetitions; 1 minute break
                                  • 2B. Dumbbell floor press
                                  • 3 sets of 10 to 12 repetitions; 1 minute break
                                    • 3. Cable reel standing
                                    • Special Technique: 3 positions Place the cable reel in the bottom slot and attach a straight rod. Hold the bar with a wide handle (wrists outside the elbows). Make 10 to 12 curls. Rest 15 seconds. Narrow your grip so that your wrists are in your elbows. Do 12 reps until
                                      and then rest for 15 seconds. For the last set, use an intermediate handle with aligned wrists and elbows and repeat another 10 to 12 repetitions. Let it rest for 2 minutes.
                                      • . 4 Straight Rod Triceps Push-Down
                                      • Special Technique: 3 Positions Repeat the 3-position sequence for Extensions with an overhand grip.

                                        Day 4 ]

                                        • 1. Chinup
                                        • 4 sets of 6 to 8 repetitions; 2 to 3 minutes break 2A. Leg Press
                                        • 3 sets of 10 to 12 repetitions; 1 minute break
                                          • 2B. Dumbbell tilting
                                          • 3 sets of 10 to 12 repetitions; 1 minute break
                                            • 3. EZ Bar Curl
                                            • Special Technique: 21s Make 7 repeats in the upper half of the range of motion, starting with your forearms parallel to the ground. Do another 7 in the lower half without stopping, keeping your forearms parallel to the ground. Immediately make 7 through the entire range of motion. Let it rest for 2 minutes.
                                              • . 4 EZ-Bar Skullcrusher
                                              • Special Technique: 21s Repeat the technique described above with Skullcrushers: 7 partial sections of the upper half, 7 partial sections of the lower half, 7 partial sections of the entire area.

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