BRIEFLY

10 repetitions maximum (10RM) - the maximum weight that a person can lift ten times with a full range of motion for a given strength exercise in one set. You need to evaluate your 10RM for each exercise during the preparatory week of each period, and then the program will automatically calculate your training load for the entire period.

DESCRIPTION

This training program is based on the principles of division into periods and load cycling.
The program includes the following periods:
- preparatory period
- period of strength development
- muscle gain period
- period of strength endurance and strength development

I Preparatory Period

This period is necessary for beginners who have just started training at the gym or for those who have taken a long break in training. Otherwise, you may skip this period.
Rest between sets: Within two to three minutes, as the training load is relatively low. Do not take too short rests, because this can lead to an increase in load.

II Period of Strength Development

The key factor in this period is the development of strength
Rest between sets: During this period, it is essential to rest up until almost complete recovery, which on average takes from two to four or five minutes.
Muscle failure: There should be no muscle failure in a set since one requires long recovery time after muscular failure, and the strength period does not imply such long rests. During the training you should remain slightly “under-recovered”, thereby they work out with relatively light weights but having a large amount of training load.

III Muscle Gain Period

This is one of the most important periods where such an essential process as muscle gain occurs.
Rest between sets: one should rest until complete recovery. It takes minimum 5 minutes.
Muscle failure: The weight is selected so that muscle failure occurs in the next after the last repetition.

IV Period of Strength Endurance and Strength Development

This is one of the main periods for the development of anaerobic endurance.
Set execution time: 40 seconds.
Rest between sets: When training strength endurance, rest is of great importance, one should rest not longer than two or three minutes.
Muscle failure: There should be no muscle failure in a set.