There is 3 training phases when competing.
phase 1 - Pre-prep.
Builds foundation, creates overall muscle balance.
Duration of this training phase depends on you as an individual. If you are in good shape and go to the gym on regular basis than as little as 4 weeks will suffice. If you are a beginner then you will need to do this phase for longer....until its time to shift to Phase 2.
Each phase includes a 5- day split workout routine emphasizing different body parts.
I will document my clients training sessions from training phase 1/day 1 till she steps on the stage!
This video content is of training session for training phase 1/day 1 - Legs & Glutes.
The workout consists of 6 Exercises.
Exercise 1 & 1b - Pump Leg Extension and Pump Leg Curl Super-set.
15, 12, 10, 8, 6 reps (5 sets)
Pump leg extension and pump leg curls are performed by starting with a half rep/Pump and then a full rep, this counts as 1 rep.
Start with about 67% of your 1rpm and perform 15 reps on leg extension, followed immediately without rest with 15 reps on leg curl machine, once you finished both machines, rest for 40 seconds, add weight (about 70% of 1rpm) and go for set 2. You must add weight as the reps decrease. If you are a beginner and you are unsure of your 1 rep max, start with a weight you can perform 15 reps, the last 3 reps should feel like a struggle.
Exercise 2 - Neutral Stance Smith Machine Squat.
15, 12, 10 ,8 ,6 ,4 reps (6 sets).
Feet should be shoulder width apart, toes pointing our 30°. Place bar on your lower trapeze (upper-back).Shift your weight back on your heels, brace abs and lower into a squat, keep neck and spine in neutral position. Your knees should be as close to a 90° position as poss. Hold at bottom position for a count, drive through heels back up to first position. Squeeze your glutes at top position but DO NOT PUSH HIPS FORWARD!!!
Same rule applies for load. 15 reps with your lightest weight (67% if 1 rpm) rest for 30-40 seconds, add more weight (about 70 % of 1 rpm) and complete 12 reps for set 2 and so on.
You must keep adding weight to each set as the reps decrease.
Exercise 3 - Deficit Smith Machine Reverse Lunge
8 reps (each leg) x 4 sets.
Start by standing on a step underneath the Smith machine bar, step back into a lunge, then back onto step. Your stride should be around shin length as its parallel to the floor. Brace core and lean slightly forward when in lunge position.
Try 1 set with just the Smith Machine bar. If you can do more than 8 reps, add some weight and begin your 4 sets. If you struggle to do 8 reps with just the bar, do not add weight and take 50 second rest between sets.
Exercise 4 - Stiff leg Barbell Deadlift.
15, 12, 10, 8, 6 reps (5 sets)
Feet should be hip width apart, hands placed directly under shoulders. Embrace core and begin to slowly hinge your hips, lowering the bar along your quads, let bar naturally move away from body, making sure your knees remain straight but not locked and shoulders back and down. The bar should stop below the knee or mid-shin, depending on flexibility. Squeeze glutes and return to standing position. Make sure your hips return directly under your shoulders. Do not push hips forward!!!
Again start at 15 reps for set 1, keep adding weight to each set as the reps decrease.
Exercise 5 - Elevated Barbell Hip Thrust
12, 10, 8, 6 reps
Place bar over your hips (use foam pad for comfort), keeping your shoulders on a bench, chin positioned forward and feet placed firmly on the floor, knees bent at a 90° angle , lower and lift bar, pause and squeeze glutes at top position.
Remember to warm-up well before main workout. 5-8 minutes on stairs and few bodyweight sets of first 2 exercise for warm-up should do it!
I will be posting all 5 days of training for phase 1, 2 and 3,.....plus we all know that diet and cardio play a big role in achieving a body for competition. I will be uploading information about diet and cardio sessions for each training phase too! don't miss out! People pay me a s**t load of money for this sort of information and I'm giving it away!
like and subscribe for Training phase 1/Day 2 - Shoulders.
All 5 day split bikini fitness competition workout to come.......
Информация по комментариям в разработке