Cultugym is a blog for people who like the fantastic sport of irons, especially we will focus on it from a natural point of view, since my main objective is your health. We will solve doubts, we will post photos, videos, interesting reports on bodybuilding, strength sports, nutrition, etc … where you can participate. Cultugym we are all.
Push, Pull and Legs (PPL)
Then I will talk about a routine that can help you improve your physique, that is the main idea when we go to the gym. There is no ideal routine , but we must try and test until we find something that works for us and above all, change our routines every few times (3-4 weeks) and give a different stimulus to the muscles. I always resort to Old School training because it really seems to me the best way to progress, the classics never go out of style, they trained well, as they should and thus achieved beautiful and symmetrical bodies. Beyond the use of drugs or not.
Let me be clear, the base of your workouts must be made up of basic exercises and you must focus on them so that your progression does not stop. Of course, as I said on many occasions, 70% of the work you should do is after leaving the gym, resting and giving your body enough amounts of food, you really should focus on this last part.
The routine to be followed will be divided into three days, do not do more, they do not pay you to go to the gym, there you go to progress I think. There will come a time when you stagnate and then you may have to change your routine and train 4 or 5 days, if you have a good genetics that allows you a good recovery or you should even go 2 days. And don't be scared by what I'm going to tell you, but you may even have to stop going for a week, the famous download that I mentioned on some occasion. Yes, rest completely !! , your muscles and nervous system will thank you and you will grow again.
When designing your training routine you must focus on several things, one of them is the total volume, excessive volume can "kill" your progression, although there are times when it is good. This is not an exact science. After a long post-competition break that I extended until after the summer, this routine was great http://cultugym.blogspot.com.es/2015/10/full-body-1-parte.html , despite its high volume It allowed me not only to go back to my brands, but also to improve them. Another thing that you should focus on is how to plan your sessions, for example as the routine that I present to you, Trón, Push and Legs , (PPL, from now on). Essentially divided into three parts of the movement:
- Movements of the upper part that move the weight away from the central part of your body.
- Upper body movements that move the weight towards the central part of the body.
- Movements that target the lower body.
The routine is designed to work the large muscle masses before the small ones, logically by the time they get their turn they have warmed up correctly and thus avoid injuries and the most important thing is that it is stupid to lock the small muscle first and take away from basic exercise , which as we said before should be your priority to keep your earnings active.
This routine was very popular in the 80s-90s by athletes of the stature of Lee Labrada.
The benefits of this routine, a greater rest of the tendons, for example when training pecs, shoulders and triceps in the same day. With another division you would train shoulders after a crushing chest session 48 hours earlier. But hey, there really are many ways to divide routines.
SELECTION OF EXERCISES
- PRESS BANKING
- PRESS MILITARY FUNDS or PRESS CLOSED CLOSED
- DEAD WEIGHT
- LOW PULLEY
- SUPO DOMINATED SUPIN
- CURL BICEPS WITH BAR
- ROMANIAN DEAD WEIGHT or LEG CURL
You really don't need more, this is the most basic routine you should use. Three times a week, three sets of each exercise. Between 8-10 rep . With a break of maximum two minutes per series. If you feel strong and only if you recover really well, you can occasionally include an accessory exercise and always after having carried out the training (very important). Focus on improving in those exercises and remember your basic objective for which you step on the gym … IMPROVE !!,As far as I know, nobody pays you to go to the gym more. Finally, if you are one of those lucky people with great recovery, you can also do the following, one day of training, one day of rest, two followed by training and rest, and so on. It would also be good if the days of rest you went out to run a little In order to improve the supply of oxygen to the muscles, it is preferable that you do sprints and even better if it is difficult. You cut series of 10-15 seconds with breaks of approximately 2 minutes.
Little by little you will improve and we will introduce techniques to further complicate the training and never reach the stagnation phase that many suffer.