The composition of the training is

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The composition of the training is like the composition of a crime: all further results can be determined by it in advance. If your training schedule for the nearest microcycle is almost perfect, and the results leave much to be desired, carefully study each training day. Naturally, training will never be the same, and the composition of each training should be constantly changing - depending on the goals that you pursue. But there are certain rules that must be strictly observed: 1. Never give up basic exercises. It doesn’t matter if you want to lose weight, gain or simply keep your weight, continue to squat and do bench presses and deadlifts. 2. In complexes that train large muscle groups such as the chest, hips or back, always be the first to put the basic movement - bench press, squats, pull rods in an inclination or pull-ups. 3. On the contrary, small muscle groups - deltoid, biceps and triceps - need basic exercise last. Start their training with isolating movements. 4. When drawing up a circular training, try to apply several basic movements in at least one of the circles. This will increase your workout intensity and increase calorie consumption. 5. Do not do a total of more than six to nine sets of all exercises for large muscles and more than three to six for small ones. More doesn't always mean better. The exceptions are the broadest, calf and deltas - here the volume of training can be large, about 10-15 sets per muscle. 6. Do not raise the number of repetitions in basic movements above eight. An exception may be warm-up approaches in which do 10-12 repetitions. 7. Exercise for small and abdominal muscles always leave at the end of the workout. 8. If you use a combination of exercises, try not to cross the basic movements with anything else.

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