Fitness muscle gain network

Lee Haney used this method of training to win eight Mr. Olympia titles and become one of the greatest bodybuilders of our time.

It is nonsense to attribute Mr. Olympia's achievements to genetic factors in physical fitness and not to admit that it is the result of systematic training. It is at least a confused concept or an excuse for slow muscle development.

The first step on the road to becoming a champion is to believe that changing the training plan will produce different results;

The first step is to find the right solution. I have met some bodybuilders who were genetically gifted and went pro, but they never became regional or state winners. The original reason is that they have never found a scientific training plan that suits them.

A combination of explosive and rhythmic training is not the only way to significantly build muscle, but it is one of the best.

Lee Haney’s training program looks very ordinary, consisting of the most basic exercises. But it is the most suitable plan for him. He insists on training with the same program year after year and maintains training parameters, but he can improve his sports performance and win the championship every year. Apparently he found a training regimen that was very successful.

1. Eliminate the main factors affecting progress

Lee Haney understood that the biggest cause of slow progress was injuries, and that injuries must be avoided at all costs. Explosiveness and restraintTraining that combines rhythm and performance is exactly safe and therefore the best training plan. Carry out adequate preparation activities with moderate weight before each exercise. The weight of the exercise should be increased upwards in a pyramidal manner. If necessary, only reach the maximum number of times in the last group until you can no longer do it. The other groups should reach the predetermined number of times. If the last set exceeds the intended number of repetitions, increase the weight the next time you perform the exercise. Pay attention to your body's reactions. If you feel fatigue or pain, especially pain in joints, tendons, ligaments, etc., don't force yourself to train. If the pain is severe, you need to stop training. However, training before the game should be done until you can no longer persist, unless you feel unbearable pain in the above-mentioned parts. If you train in this way, you will definitely make progress. It may not be the fastest, but you will definitely get stable and continuous progress.

Two, four exercises, two speeds

The combination of explosive and rhythmic training is a multi-faceted training. Generally, four exercises are used for each part to fully develop the muscles of that part. One solution is to practice with two basic movements. First perform explosive force exercises to improve strength and increase muscle size. Perform the exercises like a weightlifter or a track and field strength athlete. There must be speed and explosive power at the beginning of the movement, and control when returning to the original position. ?Use heavy weight and low repetitions, that is, 6 to 8 reps per set. After the explosive force exercises, the next step is the rhythmic exercises. This is separation training, which is to carve the muscles carefully and break down the muscles into distinct sections. The movements should be performed at a medium speed, in both directions, and in a rhythmic manner. Match your breathing with each repetition. Take a deep breath when stretching, exhale when contracting, and maintain the rhythm. ?Use moderate weight and stretch your movements. Each group is 10 to 15 times. This program contains the best basic movement exercises. Each exercise includes similar movements so you can substitute them as needed. As mentioned before, if you feel joint pain and have difficulty doing dumbbell chest expansion (flyes), you can switch to chest splint exercises. If you prefer or find better results, you can substitute lower back exercises or back extension exercises on a cross trainer for straight-leg deadlifts.

3. Explosive rhythmic training program

Day 1 (morning): Chest and abdominal exercises

Incline chest expansion (fly) - 4 sets x 10 to 12 times. 35 degree inclined plate. Bend your elbow slightly when doing the movement.

Weight-bearing arm flexion and extension - 4 sets of 6 to 8 times. Elbows abducted and body leaned forward. Explosive upward force, slowly lowering.

Head-down inclined plank to expand chest (fly) - 4 sets x 12 times. The method is the same as the inclined plank to expand the chest, with an inclination of 45 degrees.

Inclined plate load-bearing folded body—&- 3 sets x 8 to 10 times. Mainly train abdominal muscles. Explosive force.

Hanging leg raise - 3 sets x 10 times. Do it on the bench, using quick bursts of force. Alternately raise your legs up and back - 3 groups, try your best to do 25 times in each group. Do it on a mat or flat surface. Lift your hips and bring your knees as close to your chest as possible. Progress rhythmically.

Day 1 (afternoon): Biceps and triceps exercises? Bell curls - 3 groups x 8 times, medium grip. When you reach failure as required, do it 1 to 2 times in a swinging manner. Explosive force.

Hold hands together and curl - 3 sets x 12 times. Bend over at a certain angle and perform rhythmically to avoid excessive extension of the elbow. Lower to the point where the elbow is straightened and then lift it up again.

Standing kettlebell curl - 2 sets x 8 times. Both arms exploded with force at the same time. Single-arm dumbbell curls 12 to 15 times. Control the speed of action. Sit with your elbows on your inner thighs.

Triceps press-3 sets x 12 to 15 times. Start with a rhythm to move your vulnerable elbow out of the way.

Standing dumbbell press - 3 sets x 8 times. Holding a heavy dumbbell in each hand, push up until your arms are straight. Explosive force.

Supine arm (triceps) flexion and extension - 3 groups x 8 times. Use a melody to ring the bell and hold it with both hands together. ? Lower the bell to your forehead, and then lift it up with explosive force. Single-arm pulley press-2 sets x 15 times. Use rhythmic force.

The next day (morning): Quadriceps exercises and leg extensions - 4 groups x 12 times. Start with rhythmic pressure to get the joints and tendons moving.

Front squat - 4 sets x 8 times. Squat slowly with a bell, and explode with force on the soles of your feet when you stand up.

Leg press - 4 sets x 8 reps. Perform while lying on your back on a flat surface. Heavy weight, explosive force on the forefoot.

Back squat - 4 sets x 15 times. Stand on tiptoes and make rhythmic movements to make the quadriceps muscles clearly defined.

The second day (afternoon): Exercises for the hamstrings and gastrocnemius muscles: prone leg curls - 3 groups x 8 times. Explosive force. When using heavy weights, keep your hips down to avoid lower back injury.

Straight leg deadlift - 3 sets x 15 times. Rhythmic exertion. Seated leg curls - 2 sets x 8 times. Explosive force.

Standing on one leg and bending one leg——2 sets x 15 times. Rhythmic exertion.

Weight-bearing standing heel raises - 3 sets xl0 to 12 times: rapid burst of force.

Seated heel raises - 3 sets x 15 to 20 times. Slow motion, full stretch.

Negative heel raise - 3 sets x 10 to 12 times. Explosive force.

Single-leg calf raise - 2 sets x 20 to 30 times. Slow motion, full stretch.

Day 3 (morning): Back and abdominal exercises Pulley pull-down - 4 groups x 8 times. With explosive force, pull to chest. As the weight increases, the distance of the pull should be as long as possible, at least to the chin.

Hold both hands together and pull up - 4 sets x 12 times. Medium speed.

Narrow grip T-shaped rowing - 4 sets x 8 times. Explosive force. Pulling with your arms instead of your body?, with the exception of the last group.

Low pulley rowing - 4 sets x 10 to 12 reps. Long?, medium grip. Rhythmic exertion.

Day 3 (afternoon): Shoulder exercises: behind-the-neck press (if there is a problem with the shoulder joint, it can be changed to chest press) - 4 groups x 6 to 8 times. Free weighting, you can use the press exercise machine. Explosive force

Lateral raise - 4 sets x 12 to 15 times. In slow motion, palms down, arms raised slightly above shoulders.

Upright rowing - 3 sets of 6 to 8 reps. Narrow grip. Explosive force. ?The bell should be pulled to the chest and the elbows should be raised high.

Upright behind-the-back pull-up—2 sets xl2-15 times. Hold it behind your back and pull it up as high as possible. Medium speed.

Bent over side raise - 4 sets xl 2 times. Medium speed. Hold dumbbells in both hands, raise them to the highest point, pause for a moment, and then return to the original position.

How long? If you train with the above plan, you will find that the pain and discomfort caused by training will gradually disappear and new muscles will continue to grow