Transitional Program of Jay CutlerSo, you'
re no longer a novice. What's next? Jay Cutler offers some basic tips and insights from his personal program with which he started six years ago.
Complex and isolated exercisesOf course you know that all the exercises are divided into complete (when the move involves several joints) and isolated (a joint work). The first great bringing up mass and strength, while the second mainly improve the external shape of the muscles. Traditionally isolated exercises regarded as lot of high professionals who, said, mass was no longer needed, and needed the beauty and balance muscles. But here's the paradox: science has discovered that monoarticular "
exercises grow better strength and mass in the novices', rather than"
polyarticular ". Moreover, the validity of such programs is limited. It is effective only the first 2.5 months of training. It would seem that in these days of serious complex exercises with barbells and dumbbells beginner does not worry. No, says Jay Cutler. Then something, you still have to take up the polyarticular movement, but only for learning the proper technique, you will lose a few weeks or a month. So the best thing, from the very beginning try basic exercises under the supervision of a trainer. In its first 2.5 months you are guaranteed to learn the proper biomechanics of complex exercises and start a new phase of training without slipping with impressive balance.
Free weights and simulators " Monoarticular " exercise is usually carried out in the gsimulator or with dumbbells. Bar is a tool for integrated pump. The logic of the training is reduced to a gradual evolution from novice trainers and dumbbells to the bar. Why the bar, but not comfortable trainer? The fact is, says Jay that the bar seamlessly connects to the movement of a huge array of extra muscles, for the sake of balance. As a result, muscles are developing "deeper": force is increased by numerous small muscle stabilizers of the joints, which run under the outer surface layer of the large muscle groups. Well, it is crucial to the development of a truly large scale, which is just turn you into a real bodybuilder.
Intensity of load This term means in the strength training percentage of your working weight and your one-time maximum (RM) in a particular exercise. Jay urges beginners to train with a weight of about 70% of the RM and maintain a sufficiently high rate. Pause, rest between sets should not be longer than a minute. To calculate the one-time high, there is no need to set records. RM is calculated as follows. You specify the weight, which can make 6 "clean" (i.e., perfect) repeats, and then multiply that weight by a factor of 1.4. This result is your one-time maximum.
Aerobic exercise I would not recommend to carry out aerobic training more than three times a week - says Jay. - Yes, and the duration of aerobic exercise should be restricted - half an hour. Personally, I am of the opinion that, at first without aerobic is quite possible to do if you're already training with a sufficiently high intensity and rest between sets for no longer than a minute.
Proper nutrition Jay recommends consuming 3.4 grams of protein per kilogram of its own weight per day for men. For women it should be less than 1-2 grams. To gain an amount of protein, it is better to distribute to 5-7 meals a day. Remember an important rule: the assimilation of large amounts of protein requires a lot of water (up to three liters per day, not counting what you get with a liquid meal) and calcium (1-1.5 g daily).
The first day- Bench press 5x8
- Bar thrust in the slope of 5x10
- Bench press with a narrow grip 5x10
- Raising the bar for biceps 5x10
- Twist on the bench 5h25 Second day- Squats 5x12
- Leg curls lying 5x12
- Barbell shrugs 5x15
- Barbell bench press 5x15
- Rise on your toes while standing 5x25 Third day- Recreation Fourth day- Bench press 4x12
- Bench press on an incline bench 3h12
- Bar thrust in the slope of 4x10
- Bench press with a narrow grip 4x12
- Raising the bar for biceps 4x12
- Raising on the Scott bench 3x15
- Twist on the bench 4 x 25
- Raise your knees in vis 3 x 20 Fifth Day- Squats 4x10
- Leg bench press 3h12
- Leg curls lying 4x12
- Deadlifts3 x 12
- Barbell shrugs 4x12
- Thrust to chest standing 3x12
- Barbell bench press standing 4x12
- Raising a hand 3x12
- Rise on your toes while standing 4x15
- Rise on your toes while sitting 3x15 Sixth Day- Recreation
The Seventh Day- Recreation
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