Моя система тренировок: простая, эффективная. Подходит начинающим, а также опытным и возрастным.

Summary

The speaker introduces a unique fitness training system based on variety and periodic stress to the body and CNS. The approach involves single exercises with 100 repetitions to create stress and hypercompensation. The training is structured weekly with different exercises to avoid routine, suitable for those looking to maintain general fitness rather than powerlifters or bodybuilders.

Takeaways

• 🏋️ The speaker introduces a diverse and periodized training system that has been empirically developed over approximately five years.
• 📈 The system emphasizes the importance of stress on the body and CNS (Central Nervous System) during each workout to induce hypercompensation and growth.
• 👨‍🏫 The speaker uses the example of a novice who experiences significant shock to the body and CNS during their first workout, leading to growth as a response.
• 🔢 The training involves performing 100 repetitions of a single exercise per workout to create stress for the body, simulating the experience of a novice.
• 🕒 There is a focus on adequate rest periods between workouts to allow for muscle recovery and supercompensation.
• 🚫 The speaker mentions that the training program avoids routine to prevent stagnation and to keep the workouts fresh and challenging.
• 🤸‍♂️ The program includes a variety of exercises targeting different muscle groups each week to ensure a well-rounded development.
• 📅 A monthly schedule is provided with specific exercises for each day of the week, changing the exercises weekly to maintain variety.
• 💪 The program is not suitable for powerlifters as it has different goals and is more aimed at general fitness and maintaining a good physique.
• 🔄 The speaker suggests that exercises can be repeated with variations, such as changing the angle or rep scheme, to keep the training interesting and effective.
• 🕒 The script also mentions time-based training for certain exercises, where the number of repetitions is achieved within a set timeframe rather than a set number of sets.

Q & A

What is the main concept of the training system described in the script?

The main concept of the training system is to provide variety and stress to the body and CNS (Central Nervous System) through different exercises, creating a shock for the body to respond with hypercompensation.

How does the speaker suggest creating stress for the body during training?

The speaker suggests creating stress by performing exercises that are new to the body, as if the person is a novice, which shocks the body and CNS, leading to growth and hypercompensation.

What is the significance of doing 100 repetitions of an exercise in the speaker's training system?

The significance of doing 100 repetitions is to ensure a certain level of stress is applied to the body during each training session, simulating the effect of being a novice and promoting growth.

Why does the speaker emphasize the importance of rest between training sessions?

The speaker emphasizes the importance of rest to allow the muscles to recover and grow, facilitating the process of supercompensation, which is crucial for muscle development.

What is the purpose of avoiding routine in training according to the script?

Avoiding routine in training is meant to prevent the body from adapting to the same exercises, which can lead to a plateau in progress. Variety keeps the training challenging and promotes continuous development.

Who is the training system more suitable for according to the speaker?

The training system is more suitable for individuals who are not powerlifters or bodybuilders with specific goals, but rather for those who want to maintain general fitness and avoid stiffness.

What is the recommended frequency of training in the speaker's program?

The recommended frequency of training in the speaker's program is three days per week.

Can you provide an example of a weekly training plan from the script?

An example of a weekly training plan includes chest exercises on Monday, back exercises on Wednesday with pull-ups or rows, and leg exercises on Friday, with variations such as squats, lunges, or leg extensions.

What is the speaker's approach to weight selection in the exercises?

The speaker's approach to weight selection is to use a percentage of the individual's maximum weight, ensuring that the exercises are challenging but manageable for the desired number of repetitions.

How does the speaker suggest varying the exercises to maintain interest and effectiveness?

The speaker suggests varying the exercises by changing the type of exercise, the angle of the body, the grip width, and the weight used, to keep the training fresh and to target different muscle fibers.

What is the role of press exercises in the speaker's training system?

In the speaker's training system, press exercises are considered as additional or 'warming up' exercises, not as the main focus of the workout.