Accounting program in the power cycle the bench is recommended to do the same. One workout a week conditionally "regimes", which places an emphasis on power and his bench press assistance exercises, and the other conventionally "foot", which focus attention on the leg-spin. However, only two workouts per week can not be a separate exercise on foot-and-back, although it would be preferable. Bench press in the second workout, too, do not forget, he is number two after the sit-ups and exercises for your back muscles. "Spins", we are forced to divide into two parts: the widest in one day, long in another.

In the short and rare training complete uniformity is difficult to achieve. 17. Concentrated vozdeystvie.Prodolzhenie principle of one-pointedness. Applied to a training group of exercises should be concentrated to work on a muscle. For example, if the triceps, the average grip bench press and parallel bars, or if the leg-spin – a squat, slope-hyperextension if the chest – bench press wide grip and wiring.

"Another good method to achieve good results in the bench lying down – do it in training focused on one group of muscles, thus fully working through it. And if the switch in the process of training other muscle groups, the loss of the pump and the connection between "muscle-brain." Force, by the way, too, is lost. Hear other arguments on the topic with Randall Rothenberg. "18 Change of sredstv.Dlya increase results in a force bench approaches infinite increase in the main exercise is ineffective in mind a number of reasons. The main – impossibility to perform technically correct than 6 approaches the basic exercises experienced athlete (beginners can). Violation of proper technique leads to injury. To increase the effectiveness of training is required almost a complete change of exercise or the expansion of the funds at various stages of the annual cycle. 19. Change prioritetov.Zhimoviku amateur, unlike athletes, requires constant change of priorities in cycles. As shown, the ordinary fan can not over of the annual cycle as a whole, as a priority to have only the power bench press. Comes with the inevitability of overtraining. This process has to settle with the changing priorities in cycles. Necessary priorities change, shifting their feet to the side, back then in the direction of additional exercises, while carrying out a power bench press (or exercise his duties) as "number two" in the loop. 20. Motivatsiya.Bez it any workout meaningless. Should be set realistically attainable goal, otherwise no one and nothing will move you away. "And there is another method to increase strength and very effective – it's motivation. What do I need a beginner? First of all read sports literature: magazines, books, and watch the video competition … .. Better yet, attend the same competitions and powerlifting … .. Many weightlifters also watch videos of his, and not just performances. These observations help to master the technique of movements, and maintain high motivation, feeding the subconscious visual images. And in theory provide substantial assistance "These seemingly indisputable truths, such as stretching the chest muscles after each approach the bench press, and jogging after a workout I do not put the basic principles. But I have a special opinion about their great benefits for the power lift. USED REFERENCES: Ants VL Powerlifting. Path to the power / / Moscow, Publishing House, Svetlana P, 1998.Muravev VL PUSH lying! / / Moscow, Publishing House of Lana, 2001. Article from the book by Vladimir Muravyov "PUSH Lying-2!". Full text of the book "Lying-2 PUSH!" Is available at the author's website