7 principles of constructing the training process

Classes at the gym can be arranged in different ways. Here you will find the common principles of training, which can be used individually or combined.

Anatoly Shpakov

Sport Rugby Master. Fitness maniac. Travel blogger. Superpapa.

1. gradually increasing the load principle

Each approach is necessary to increase the load, or to move from simple to complex exercises.

Example. Perform bench press for 10 repetitions in each set.

• The first approach - 20 kg.
• The second approach - 30 kg.
• A third approach - 40 kg.
• The fourth approach - 50 kg.
• The fifth approach - 60 kg.

2. pyramid principle

When increasing the weight of the projectile, you can reduce the number of repetitions, and vice versa. Alternatively, you can increase the weight, leaving the number of repetitions of the same.

Pyramids are of five types:

1. Classical.
2. Truncated.
3. Contact.
4. Rising polupiramida.
5. Downward polupiramida.

On the example of the bench press, it looks like.

1. Classical.

• The first approach - 30 kg, 10 repetitions.
• The second approach - 40 kg, 8 repetitions.
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• A third approach - 50 kg, 6 repetitions.
• The fourth approach - 60 kg, 4 repetitions.
• The fifth approach - 80 kg, 2 reps.
• Sixth Approach - 100 kg, 1 repeat.

2. Truncated.

• The first approach - 30 kg, 10 repetitions.
• The second approach - 40 kg, 8 repetitions.
• The third, fourth, fifth approaches - 50 kg, 6 repetitions.

3. Contact.

• The first approach - 100 kg, 1 repeat.
• The second approach - 80 kg, 3 repetitions.
• A third approach - 60 kg, five repetitions.

4. Rising polupiramida.

• The first approach - 30 kg, 10 repetitions.
• The second approach - 40 kg, 8 repetitions.
• The third, fourth approaches - 50 kg, 6 repetitions.
• The fifth approach - 40 kg, 8 repetitions.
• Sixth Approach - 30 kg, 10 repetitions.

5. Downward polupiramida.

It performed as a rising, only comes from the maximum weight to a minimum and back to maximum.

3. Principle constant voltage

During the exercise coached muscle is in tension in a positive or in a negative phase.

Example. When the squat, when an athlete gets up, he does not stick to the knee joints. When lifting barbell biceps do not have to lower the bar as far as possible at the lowest point and pressed against the chest at the highest point.

When using this principle, it is important to monitor the performance of equipment.

4. The principle of split workouts

One day you give the load on the upper part of the body to another - to the bottom. Either in one workout combine the load on the antagonist muscles or muscle-synergists.

Antagonist muscles - this muscle group committing the opposite effect in relation to each other. For example:

• Biceps - triceps.
• Quadriceps - hamstrings.
• Pectoral muscles - latissimus dorsi.

In these pairs, one of the groups perform flexion, the second - extension.

Muscle-synergists - a group of muscles that work unidirectionally. For example:

• Triceps - pectoral muscles.
• Latissimus dorsi - the biceps.
• leg muscles - buttocks.

All muscles, synergistic perform one movement, helping each other.

5. The principle of the basic exercises

The program uses only basic exercises on different muscle groups. This option, in my opinion, is the best for beginners. In addition, for maximum effect can be combined with the principle of the basic principle of exercise constantly increasing load.

6. The principle of intervening approaches

If you need to shorten the duration of the training, during the rest between sets, you can insert any exercise. For example, after you have completed your squats and leg rest, do exercises for biceps. Turn the chain approaches: squat - biceps - squat - biceps - squat - biceps.

7. the principle of priority

At the beginning of workouts lagging muscle or the ones you want to load additional (legs, biceps), while fresh.

Choose a principle of the training process, based on your needs. Not so important, how exactly it will: with proper selection of exercises and proper technique, you will see the result.

See also:

• 22 typical rookie mistake in the gym →
• How to make a perfect workout for the harmonious development of the whole body →
• How to choose a training system: a short guide →