Universal training program for strength
Working with own weight
Today many are engaged exclusively insimulators, not even performing basic exercises with free weights. Meanwhile, working with one's own weight (push-ups and pull-ups) can be an excellent push in the growth of strength indicators. Consequently, the training program for increasing strength necessarily involves push-ups and pull-ups. The first are of different types, and they are all effective. Press from the floor with different hands, on the uneven bars to increase the strength of the triceps, with the legs on the support for an excellent workout of the top of the chest. The training program for strength is impossible without pulling on the bar. Not only will this exercise in a short time develop the latissimus muscles, it will also increase the overall strength indicators, as it involves several groups at once. If you can pull more than 10 times in the approach, hang weight on the belt, increasing it with each workout.
Less - does not mean worse
It's about repetition.
The Golden Three
There are three basic exercises in bodybuilding: squats, deadlift, bench press. This is triathlon, which is characterized by powerlifting. Training programs for strength (especially for beginners) necessarily include these exercises. They allow you to develop a common musculature, using several muscle groups and joints at once. It is better to divide the performance of these exercises on different training days.
Recreation and food
Without proper nutrition and proper restthe training program for strength will be incomplete. When there is an increase in strength indicators, you should not limit the intake of carbohydrates into the body. This is the energy that is required both during training and for recovery after a serious muscle strain.