IronZen – Natural. Natural training program
This is the next stage of bodybuilding workouts to increase strength, gain mass and at the same time to recover before any further training. When exercising according to the present program it is necessary to tighten the diet, since "sparing" training is prevailing.
The training program is ideal for ectomorphs; for other somatotypes less effective. It is effective and significantly superior to its analogues (programs with basic exercises, small number of sets, prolonged recovery).
The results of the program are ensured by basic exercises, performed mainly to strengthen the ligaments (at this stage it is very important). Besides that a set of additional and at the same time extremely necessary exercises are used.
Natural training program is divided into 3 days
| Exercises | Sets x reps | Special features |
|---|---|---|
| Workout 1 | ||
| 1. Squats | 3-4 х 5-8 | Easy sets, pyramid, approach to work weights, usual pace |
| 2. Triceps push-down | 1 х 10 | Close to failure |
| 3. Squats | 3-4 х 4-7 | Close to failure, pyramid, perform very slowly, don’t fully straighten legs in knees |
| 4. Standing barbell press | 2 х 8-10 | Average or easy sets |
| 5. Squats | 1 х 3-5 | To failure, perform very slowly, don’t fully straighten legs in knees |
| 6. Triceps push-down | 2 х 10 | Close to failure |
| Workout 2 | ||
| 1. Barbell bench press | 3-4 х 7-10 | Easy sets, pyramid, approach to work weights |
| 2. Calf raises | 2 х 20 | Allowed to perform to failure, shorten rest between sets to 1 minute |
| 3. Barbell bench press | 2 х 5-8 | Close to failure, pyramid, perform very slowly, don’t straighten elbows |
| 4. Lat pulldown | 2 х 10 | Easy sets |
| 5. Hammer dumbbell curl | 3 х 10 | Allowed to perform to failure |
| 6. Abs exercise | 3-4 х макс | Any exercise you choose |
| Workout 3 | ||
| 1. T-bar row or alternative exercise | 2 х 8-10 | Close to failure, pyramid |
| 2. Leg curl and leg extension | 1 х 10 | Any order |
| 3. T-bar row or alternative exercise | 1 х 8-10 | To failure |
| 4. Leg curl and leg extension | 1 х 10 | Any order |
| 5. Lat pulldown behind the head | 2 х 6-10 | To failure or close to it |
| 6. Dumbbell bench press | 2 х 10 | Easy sets |
*Warm-up not specified
Work out 2-3 times a week. The program does not include deadlift, we haven’t forgotten about it, it just requires regular recovery, otherwise the state of overtraining is guaranteed.
The training scheme is based on "direct" pyramid principle. Recommended rest between sets is 2-4 minutes.
We offer to train 6 weeks under this scheme.Endomorphs and mesomorphs may slightly increase the number of approaches if necessary.
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