18-week training program on the horizontal bar and uneven bars for mass and relief

Pull-ups on the horizontal bar and push-ups on the bars – these are incredible effective exercises are often undeservedly forgotten. Very vain. we fix it – we bring to your attention a program designed for 18 weeks.

Content

• Briefly about programmable training on the horizontal bar and bars
  • Program description
• Training program for a turnstile for a set of muscle masses
• The benefits of pull-ups on the horizontal bar and push-ups on the uneven bars
  • 4 Effective Outdoor Training Methods
• How to pump up on the horizontal bar and uneven bars
• Training program on the horizontal bar and parallel bars for beginners
• Complex on the horizontal bar and bars on the press – video
  • Summary

Briefly about programmable training on the horizontal bar and bars

Program description

What do you say that there are two simple exercises that can literally transform your upper body? Interesting, isn’t it? Even more surprising is that these exercises have been known for a very long time, but many do not perceive them seriously.

My words may sound a bit pompous, but it’s pure truth. Is it possible to pump on the horizontal bar and uneven bars? Exactly pull-ups and push-ups are a key element of the program muscle building of the upper body.

Training program for a turnstile for a set of muscle masses

The benefits of pull-ups on the horizontal bar and push-ups on uneven bars

Everyone wants to have a beautiful, strong, muscular body, but few makes a really serious effort. For men inflated chest muscles, broad shoulders, impressive biceps and triceps are a symbol of masculinity, to have them is a dream. Just some to make their dream come true soon, long and work hard, while others indulge in dreams, sitting on a soft couch. Everyone makes a choice for himself.

Ill-conceived training planning, too big overload, lack of full recovery – these are the three most common mistakes. Understand to have a pumped up top, it’s not necessary to cram all possible into your training exercises: bench presses on a flat and inclined bench, endless bench presses on the press, pulling weights and dumbbells, exercises with an expander (the most popular).

Believe in my experience, including too much in training the numbers of sets and reps is a direct path to disaster. Nothing, except for terribly swollen muscles you will not get. It looks very unnaturally, therefore it is not necessary to so zealously be zealous.

I generally love athletics, I have been studying all the nuances for a long time and underwater rocks. Each sport involves some kind of a certain muscle group, in the end it is the most pronounced. For example, sprinters have large hips and buttocks, this is a fact. Skaters and cyclists have such quadriceps that any bodybuilder will envy. And male gymnasts can boast embossed top, they achieve this just thanks numerous pull-ups and push-ups on the uneven bars.

In my opinion, these exercises are the most important and basic when building the relief of the upper body. Pull-ups on the horizontal bar and push-ups on the bars have always been actively used by me, but how part of the workout. And at the beginning of last year, it occurred to me brilliant idea: what if they devote a whole training session to them? From this thoughts I caught fire like Ray Lewis during the match, and decided what would no matter what, put your plan into action.

The results were astounding. I approved pull-ups and push-ups on the horizontal bar as a separate training day, and already through a short period of time noticed that my top became more voluminous and more impressive. The pectoral muscles took shape, the back increased, grew arm muscles – I was pleasantly surprised! Frequent individual workouts in combined with my regular program, as well as full days of relaxation and recovery made my upper muscles grow even faster than Rocky’s beard when he fought in Russia.

I also noticed that I became more resilient and stronger: I had to increase the weight of the barbell and dumbbell, as my usual seemed to me fluff. But enough about me, it’s time for you to make up your mind and start training according to my program.

4 Effective Outdoor Training Methods

Below I will outline the highlights of the 18-week push-up program. and pull-ups on the horizontal bar. I recommend to fulfill them, because it is very important. Now, many fitness trainers sprinkle tempting promises that you will achieve amazing results for a minimum time. 4 weeks – and you have a stone press, 60 days and a big chest relief. Do not get fooled by this! Continuous sell.

Understand that real results take time and a lot of effort. My the program is proven, it guarantees you that you will achieve your goals, subject to the implementation of all recommendations. After 18 weeks, your upper body will be muscular, pumped up and beautiful. Each of you will have your own results, because Of great importance is the organization of the daily routine, diet and recreation. But the fact that the result will be is I promise you!

How to pump up on the horizontal bar and uneven bars

You will perform pull-ups on the horizontal bar and push-ups on the bars for 18 weeks, as separate workouts. Standard scheme: press-pull-bottom in the format split training. Your training week will look So:

• Monday – pull-ups and push-ups on the horizontal bar
• Tuesday – legs
• Wednesday – rest
• Thursday – bench press
• Friday – traction
• Saturday – running or resting
• Sunday – rest

Training program on the horizontal bar and parallel bars for beginners

You will need to purchase a special belt for classes exercises on the bars, with it the effectiveness of the loads will be maximum. Extra weight is very important in this program, so how exercises are not particularly difficult.

Of course, it’s worth starting without weighting, but as soon as your body get used to the load, the belt is very useful. Performing each day 5 sets of 10 repetitions of push-ups on the bars, you yourself do not notice how muscle mass and topography increase body.

During the first 3 weeks your training will consist of 5 sets of 5 repetitions. You can choose from two possible options: training with weight gain in each set or training with the same weight (taking into account own weight).

Within 4, 5, 6 weeks, the load will increase: 5 sets of 10 repetitions. Again, you can use weighting agents at will, Or you can limit yourself to body weight. Also included in the training super sets, but with longer pauses for rest than usually.

The first stage of the program (5 sets of 5 repetitions): before starting workouts with pull-ups should rest 1 minute, do deep breath, do the exercise. Then pause for 2 minutes and continue execution.

The second stage of the program (5 sets of 10 repetitions): rest 45 seconds before starting, between sets of a pause of 90 seconds.

The third stage of the program (this is 7, 8, 9 weeks) – pull-ups and push-ups on the bars in RP-21 format (intensive training with short breaks for rest, standard pattern: 7 sets of 3 reps and 6 sets of 5 repetitions).

• 1-3 weeks – pull-ups on the horizontal bar and push-ups on the bars (5 sets of 5 repetitions), 1 minute rest between repetitions and 2 minutes between sets.
• 4-6 weeks – rest 30-45 seconds between repetitions and 60-90 seconds between sets.
• 7-9 weeks – training RP-21, in one day use both schemes: 7 sets of 3 reps and 6 sets of 5 repetitions. Pull up 7 sets of 3 reps, rest 2-3 minutes, then do push-ups on the bars 7 sets of 3 replay. Rest for 2-3 minutes, then pulling up 6 sets of 5 repetitions, rest 2-3 minutes, push-ups on the bars 6 sets of 5 repetitions.
• 10-12 weeks – 1-3 weeks repeat (use weighting agents)
• 13-15 weeks – repeat 4-6 weeks (with weighting agents)
• 16-18 weeks – repeat 7-9 weeks (with weighting agents)

Complex on the horizontal bar and bars on the press – video

Summary

Simplicity is the key to life. With this simple program exercises, you can easily acquire volume and relief upper body.

Pull-ups on the horizontal bar and push-ups on the bars are basic exercises to increase the muscles of the chest, arms, shoulder girdle. All, what you need is to remember the sequence of sets and repetitions.

Adjust your diet according to which Your goal is to lose weight or gain weight. If you will be persistent and patient, your body will soon be completely transformed.

Batman’s figure is an ideal for many people. His physique motivates and makes you move forward. And a character like Johnny Bravo just makes you laugh. By the way, I have at home brushes for cleaning pipes in the form of the legs of this brave athlete. Good luck you!