Preparations for muscle acidification in sports. Muscle acidification. What is harmful muscle stiffening

Hi guys! After active training with increased intensity or when changing the program, severe muscle pain may occur. They can interfere with the continuation of the intended goal, so it is important to get rid of them quickly and safely.

The main cause of such pain is lactic acid, which accumulates in muscle fibers. What is lactic acid in the muscles, how to remove it from the body, you will learn with the help of this article.

Lactic acid is formed in the muscles as a result of active training. It is a breakdown product of glucose and consists of hydrogen and lactate anion (acid salts).

Hydrogen interferes with the transmission of nerve and electrical impulses, and also reduces the rate of contraction of muscle fibers. The accumulation of this harmful substance is accompanied by a number of symptoms. The most pronounced of them:

Burning sensation in the working muscles, due to the accumulation of hydrogen ions.
Severe pain all over the body, especially in the muscles subjected to maximum stress.
Loss of strength and weakness throughout the body.
Discomfort when moving.
Painful sensations during repeated training.
Sometimes there is an increase in temperature, if it reaches high numbers, antipyretic drugs should be taken.

Deterioration of well-being can last several days and pass on its own. If the excess of acid is very high, then muscle fibers can be damaged and then recover for a long time. Therefore, if a strong burning sensation occurs during training, it should be interrupted or reduced.

Why is lactic acid not excreted on its own?

During the work of muscle tissues, a constant increased supply of oxygen is necessary, this helps to replenish energy reserves. But with intense contraction of muscle fibers, blood circulation slows down in them and oxygen supply is blocked. But as the body continues to work, the body is looking for other ways to get energy, through synthesis in ATP.

As a result, lactic acid appears in the muscles. The body is not able to immediately remove it, so it accumulates, and the bodybuilder feels discomfort.

At the same time, a long stay of acid in muscle fibers can cause a number of adverse reactions:

energy deficit;
lack of creatine in muscle fibers;
cessation of protein synthesis;
activation of the hormone cortisol;
decrease in insulin production.

An excess of lactic acid in the muscles can be caused not only by sports or bodybuilding. It can be triggered by any increased stress, such as long walking, long stay on the legs or during physical labor.

With its slight formation, it is excreted in 2-3 days. If the pain occurs a few days after training, then this is not due to lactic acid, but is delayed pain syndrome

Delayed or delayed pain syndrome

What is this syndrome? Now I will try to explain. In short, this pain appears after some time after training, and after the pain from lactic acid passes. That is, immediately the muscles hurt from lactate, then from this syndrome. And now in more detail.

You have already heard a hundred times that when we train hard, our muscles get microtrauma. They are very small (several hundred millimeters), while conventional injuries can occur on a muscle area of a few centimeters. Feel the difference?

Usually, after 1-2 days in the body of a bodybuilder, the so-called “krepatura” is felt, when the whole body hurts and aches. Sometimes it takes 2-3 days, maybe a week for the pain to go away and the necessary immune cells, at the command of our brain, patch up the “oils” beaten by training. In the place of healing of microtrauma, an inflammatory process is formed, which causes pain.

The recovery time depends on the individual ability of the body to recover, and this is primarily due to genetics. Personally, after a hard workout, pain can be felt even after 3 days and happens after 5 days, depending on the amount of microtrauma in the muscles. After average level training 1-2 days. But in any case, this is not an instant process, so you have to endure the pain for a while.

So, traumatic pain from micro-ruptures, which occurs immediately after pain from lactic acid - this is the "delayed or delayed pain syndrome" ...

Yes, and more - the more trained you are, the less likely it is that muscle strength will be your companion. Beginners, on the other hand, are forced to be in this state chronically for some time, since even the most average loads are unusual for their bodies.

How to neutralize lactic acid?

Doctors have not yet come to a consensus regarding the removal of lactic acid from the body. Some argue that this process cannot be influenced, and there is no cure, while others are sure that the use of certain drugs can speed it up. Many of them help relieve pain and burning:

Proper nutrition, with a sufficient content of proteins, carbohydrates, fats, as well as various vitamins and minerals.
What foods remove lactic acid from muscles? Fresh fruits and berries rich in antioxidants. For example, pomegranate and cherry juice are great for removing toxins and glucose breakdown products.
The most effective folk remedies are herbal teas and decoctions and fruits. Nettle, hawthorn and wild rose are suitable for this, with the addition of a small amount of honey.
Plentiful drink during training and after. Effectively prevents the accumulation of lactic acid a glass of water and a half teaspoon of baking soda before exercise.
Taking hot baths. The water should be reasonably hot. This helps to increase blood circulation and more actively remove lactic acid. Salt, essential oils, such as lavender or sage, turpentine or pine needles, can be added to the bathroom. The procedure should not exceed ten minutes, and it is also impossible to lie down in the bath completely, the water should be below the level of the heart. After that, it is advisable to douse yourself with cold water. If the pain is severe, you can repeat the procedure up to five times.
It also provokes blood flow to the muscles, as a result of which the process of removing lactic acid is accelerated.
Compliance with rest. Healthy full sleep helps the body recover faster, increases helping to quickly remove lactic acid.
Sauna or bath. It is also not recommended to stay in it for more than ten minutes. Please note that this procedure has many contraindications - you can not visit the sauna with diabetes, hypertension, diseases of the cardiovascular system. As for the combination of sauna and bodybuilding - you can read about it

In addition, they can help a lot:

Cold and hot shower.
Massage.
Drinking green tea after a workout.
Eating plenty of vegetables, fruits and herbs.

There are also a few rules about what you absolutely can’t do - eat fast carbohydrates, drink alcoholic beverages, because they slow down the process of regeneration of muscle tissue. Also, try not to use painkillers, because they inhibit the process of removing lactic acid.

If you do not want to feel muscle pain for too long after a workout, then this must be prevented in advance. Before starting training, be sure to warm up by doing a warm-up. Do not drastically change the training program and do not increase the intensity or working weight during untrained sessions. Increase the load gradually and stretch after training.

Well, more or less figured out what's what. Now you know how to quickly remove lactic acid from the muscles and how to speed up the process of their recovery and purification from lactate. Try these simple tips and you will be happy. Bye bye...

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Muscle acidification is the main horror story in gyms. “You get sour and you can’t train anymore”, “You get sour and endure hellish pain” - it sounds threatening, but is it true?

What is muscle acidification. Why is it dangerous, what is useful and how to use acidification for the benefit of training progress. Dmitry Melnikov, a professional fitness trainer and representative of the X-FIT fitness club chain, told Sovetsky Sport about all this.

What is muscle acidification

Acidification is a process in which, as a result of intensive work, lactic acid or lactate, as it is also called, accumulates in the muscles. Conventionally, lactate is a by-product of muscle exertion. Its level in the blood is directly related to the intensity with which you train. And the more you force your muscles to work, the more lactate accumulates in them.

How to tell if you're "bogged down"

The main indicator of muscle acidification is a burning sensation. It becomes painful for you to do the exercise, you can no longer do repetitions. When lactic acid accumulates in the body, it significantly impedes nerve conduction, and this in turn creates problems with the production of new muscle contractions.

An extreme form of acidification is muscle failure, a state where you can no longer complete a single rep of an exercise.

What is harmful muscle stiffening

First of all, these are unpleasant sensations and pains in those muscles that you worked on. They start already in training and can continue the next day.

Secondly, if you always work at a critical level of acidity, bring yourself to complete failure, and then "sick" - this can stop all training progress. Muscles will take longer to recover, you will load them with the following workouts - all together this will quickly lead to overtraining. Lack of results, fatigue, sleep problems, increased pressure, malfunctions of internal systems. This is a consequence of the fact that you zaksilayutsya too much.

At the same time, you need to know: if the pain does not go away for 2-3 or more days after you have completed the training, this no longer indicates the accumulation of lactic acid in the muscles, but the presence of microtears in the muscles, and possibly injuries. If we are talking about micro-tears, then this is rather good: they heal, overgrow - and this is how muscle growth occurs, as the most common opinion says about why muscles grow. If the pain is traumatic in nature - do not delay and go to the doctor: until you heal it, there will be no benefit from the training.

What is the use of forcing

Despite all the negative symptoms, there are benefits to acidification. Lactic acid acts as an energy source for the body: approximately two-thirds of the lactate produced during training is used by the body as fuel.

In addition, acidification is an indicator that the muscles have really worked hard and received an incentive to grow. Without burning, there will be no progress. But! It is important to use acidification correctly, not to overdo it.

How to control acidity

If your goal is simply to maintain physical fitness, then it is not necessary to bring yourself to a debilitating burning sensation in the muscles. Perform exercises without bringing yourself to muscle failure: stop doing repetitions as soon as a burning sensation appears - leave 1-2 repetitions in stock.

Beginners who have just started strength training, it is also not recommended to bring the muscles to severe acidification. For them, there should be a preparatory stage of 2-3 weeks, where they give a load on the whole body: they start with very small loads and gradually increase them, adapting the nervous system.

Upon completion of this preparatory stage, it is no longer possible to do without acidification - the loads increase significantly. To avoid extreme acidification, it is recommended to do a hitch and stretching after a workout without fail, use a massage roller - this will help improve blood circulation and quickly remove lactic acid residues.

Also, you don't have to do every exercise to failure. In some cases, it is recommended to avoid refusal in basic movements that involve several muscle groups at once. This puts a lot of stress on the body and complicates recovery. Isolation movements that involve only one muscle are easier for the body to tolerate: therefore, beginners can do “isolation” to failure.

Reduce the intensity of your workout if you feel overwhelmed and sick after it. In this case, it is better to slightly lose the working weights in the exercises or reduce the number of approaches. Maximum intensity is not always good for progress.

I am writing this review at the request of our readers. The method of training ectomorphs, proposed by fitness expert Alexander Nazarenko in a video on Oleg Chikin's blog, raised many questions from our readers, and we received a number of letters asking us to analyze it from the position of sports adaptology.

The method is based on the author's statement that an ectomorph is a thin, wiry, hardy person who hardly accumulates muscle volumes, because he has a lot of oxidative fibers.
This statement does not stand up to scrutiny from a scientific point of view. There is no dependence of muscle composition on the type of addition. This is confirmed by 20 years of testing of athletes and fitness workers by the staff of the scientific laboratory "Information Technologies in Sports" under the guidance of Professor V. N. Seluyanov. Plump endomorphs often demonstrate good oxidative abilities of muscles, and in a number of ectomorphs, the aerobic threshold is not even determined, acidification immediately occurs. Runners mostly belong to the ectomorph type, not because ectomorphs are more enduring, but because they have passed the natural dropout at the highest sports level. Carry the entire distance on yourself a few extra pounds muscle mass- an unacceptable waste of strength and energy. But jumpers are also mostly ectomorphs. Especially "high-altitude", although they have up to 90% of glycolytic muscle fibers (GMF) in their thigh. Weightlifters of light weight categories are often ectomorphs, and they do not have oxidative muscle fibers (OMF) at all. And if we look, for example, at cyclists and skaters, they are far from always ectomorphic. Especially the quadriceps femoris muscle is very massive. But at the same time, it consists practically of OMV.

In addition, muscle composition is not the same throughout the body. Stocky wrestlers and rowers have more TMF in their upper body muscles than dry marathon runners. Another thing is that mesomorphs and endomorphs have more muscle fibers in the muscle. This gives them an advantage in gaining muscle mass. But in terms of muscle composition, everything is very individual and does not depend on the type of addition.
That is, the initial assumption that the ectomorph in the muscle composition is dominated by OMV is incorrect. Based on his erroneous assumption, the author excludes the training of the GMV. The explanation is somewhat strange: “In theory, the ectomorph is asked to do a small number of repetitions - 8–12 for the upper body, 10–15 for the legs. But it doesn't work. His pulse doesn’t even increase, because the weight is so big that the muscles no longer pull, and there is no stress yet. ” How so? For GMV, stress is just a failure when working with a weight equal to approximately 70% of the maximum maximum, and not a burning sensation. If a marathon runner squats to failure 12-15 times, will he experience no stress? And what does the value of heart rate (HR) have to do with stress? Runners run at a heart rate of 160-170 bpm without experiencing any stress.

Further, the author proposes to train the upper body from 20 to 50 repetitions, and the lower part from 30 to 80. You need to reach a high heart rate - 140-150 beats / min. And a strong muscle burning sensation.
Theoretically, this is not true. OMV can be hypertrophied only by working in a static-dynamic mode in order to muscle tension did not fall less than 30% of the PM. Only in this case, the blood flow will be completely blocked and the OMF will begin to acidify. Working in full amplitude, regardless of the number of repetitions, it is precisely the GMV that fails, and the OMV continues to work without tiring. The length of a marathoner's step is about 150 cm, therefore, at a distance, he takes more than 14,000 steps with each foot. 14,000 reps and never get tired! Marathon runners do not fall at the end of the distance, as happens with 400-meter runners who run on the GMV and acidify. Therefore, the failure at both the 50th and 100th repetitions occurs because the performance of exercises with a given weight includes intermediate muscle fibers (IMFs) in the work. They are gradually sour, more and more new ones are being recruited. motor units, first WWI, then GMV. And when their supply is exhausted, failure occurs, because the weight is too great to be handled by one OMV, who continue to work just as tirelessly as they did at the beginning of the approach. At the same time, excessive acidification in the GMF does more harm. Hydrogen ions destroy not only mitochondria, but also myofibrils. They cannot harm OMF, where hydrogen ions are quickly neutralized in mitochondria with the participation of oxygen, forming water. And in the HMW after such an acidifying workout, hydrogen ions can be up to an hour. And during this time will cause significant damage to muscle structures.

As for the pulse, during strength training, the heart rate is uninformative, and even more so does not indicate the amount of stress. By working with a large number of repetitions, we achieve the fact that lactic acid from the working HMF is released into the blood. Hydrogen ions in the blood interact with the bicarbonate buffer, causing a sharp increase in the level of carbon dioxide in the blood, which increases the heart rate. Here it is, the reason for the pulse is 120-140 beats / min! And with stress, therefore, and with the release of hormones we need, it is not connected.

But, having shown the incorrectness of the theoretical justification of the methodology, in practice we see a slightly different picture. Namely, when performing a bench press on a simulator, and when performing pull-ups and vertical traction, the trained athlete does not work in full amplitude, but only in part of it. That is, it performs statodynamics without muscle relaxation. Recommended time under load 40–60 sec. also corresponds to the recommended approach time for training aimed at hypertrophy of the OMV. And the weighting value is 50% of the maximum. Seluyanov's original intensity for leg muscles is 30-70%. When the muscles of the hands are trained, in which there is little OMV, the intensity is less - 10–40%, the duration of the exercise is 30–60 seconds. (withdrawal due to muscle pain). That is, the number of repetitions recommended by the author does not really matter. Only time under load matters.
As a result, having given an incorrect theoretical justification for his methodology, in practice, Alexander Nazarenko demonstrated a completely acceptable option for training OMV. The fact that he excluded methods in training aimed at hypertrophy of the GMF is, of course, a minus, and ectomorphs with a predominance of the GMF will progress weakly according to his methodology. But ectomorphs with a predominance of OMF will successfully build muscle mass.

Review: Dime

I will tell you how to effectively adapt the training to the diet to quickly get rid of fat while maintaining muscle.

Attention! This method is not for beginners.

Before moving on to the diet and training described below, I spent three preparatory months, which gave both a noticeable increase in strength indicators and a fat burning effect. In addition, the cardiovascular system was adapted to the increased load that is present in some types of training used.

Anyone can do this if they really want to get in shape and change their lives for the better (and it changes, believe me). Let not in three months, but, let's say, in five or six (it is better for beginners in the OFP mode to spend 4 months, not two), but everything is possible.

I described the first two stages of nutrition and training in detail in the following articles:

(that's what I meant when I mentioned OFP and 4 months of work for beginners)

Cardio plays an important role in all preparation, and not just any. Here, too, there is a simple but effective system, described in three articles below (read in that order):

If you decide to give preference to running, pay attention to this material too:

Who is warned is armed! Now let's go directly to the topic of conversation.

Briefly about the first three months of the zhirotope

During my practice of working with weights and experimenting with diets, I received the most tangible effect in terms of fat burning. I spent almost half a year in a low-carb mode, keeping a rather dry shape and comfort in nutrition. No hunger, eat only 3-4 times a day, you can eat a lot of delicious things (hard cheese, heavy cream, nuts, dark chocolate, fatty meats in any form) without consequences for the stomach, plus once a week arranged a small carbohydrate load, to shake up the metabolism.

How did I start and what did I come to at LCHF. Approximately the same form as on the right I kept for six months

It was a comfortable state and at the same time stagnation. It will not work to build muscle mass and increase strength without carbohydrates (at least it didn’t work for me), to reduce the percentage of subcutaneous fat below a certain level, too, since too much fat comes in from the outside, which is used as an energy source. It makes no sense for the body to use its own reserves. So he kept them in my case at the level of 10-12%. To break out of this stagnation, I had to radically change the system of training and nutrition.

In the first two months I switched from to three FullBody workouts per week. That is, every time he pumped the whole body. If there was not enough time (the training took about two hours on average and sometimes I came to the gym too late), then I skipped the training of small muscles (arms, shoulders, calves), but always worked out the legs, back and chest.

The convenience of specialized trackers is that they are cheaper than smart watches, and heart rate is measured more accurately. The same optical MIO models, including the flagship, sports bracelet and inexpensive option, take readings every 3 seconds, and Apple smartwatches take readings every 5 seconds. Plus, specialized heart monitors are able to warn about the transition from one pulse zone to another with sound or light signals.

By the end of the third month, the weight dropped another couple of kilograms and stalled. In principle, the result is already excellent ...

... But if you really work, then to the bitter end. The original plan is to dry out to the level of a fitness model. To move on, something had to change again. I changed by switching to a rotational keto diet and literally "pulling" my training on it.

Attention! Information for diabetics, people with pre-diabetes and those who have not read the above

Any manipulations with the diet should be carried out only after consulting with your doctor. The keto diet is not recommended for you.

In addition, I repeat, this regimen of training and nutrition is NOT FOR BEGINNERS!!! If you only looked at the photos above, please go back and read what is written there. Otherwise, rushing to gesture in pursuit of a quick result, you can harm yourself without achieving what you want.

Rational keto diet - carbohydrates once a week, but a lot

The keto diet is far from a new thing, it has been known for a long time, it is actively used by some epileptics throughout their lives to reduce the number of epileptic seizures. By the way, it was originally developed for them, and only decades later it was picked up by athletes.

Its meaning is that the body uses fat for both brain function and energy needs. In the first case, this is a product of its decay - ketone bodies, on which the brain works even more efficiently than on glucose. To do this, the amount of carbohydrates is reduced to a minimum - 40–50 g per day from green vegetables.

But the classic keto diet is when the diet is quite high in fat. In the ratio with protein can vary from 30% to 70%. A well-known bodybuilder talks about such a well Sergei Shelestov:

In my case, there is less fat in the diet than the recommended classical norm for the simple reason that if it is enough to cover all the energy needs of the body, then the body will not use its own reserves on the stomach, buttocks and other loin areas.

In particular, the number fat i keep on level of 0.7–1 g per kg of body weight, you can’t go lower so that the hormonal system, skin, hair and nails do not suffer. Squirrel I consume a little more than usual - 2.5–3.5 g per kg of body weight. carbohydrates coming out 50–60 g per day from vegetables. According to the classics, tomatoes are not allowed, but I didn’t bother with this and used them, including (plus cucumbers, Beijing and white cabbage, and other green vegetables).

Switching to a keto diet, I reduced my calorie intake by another 10% to 2300–2400 kcal per day (with my own weight of 97–98 kg). In this mode, I eat from Monday to Saturday, and on Sunday I arrange the so-called carbohydrate load.

This is not a whim, but a necessity to shake up the body, which, in such a stressful diet, begins to slow down metabolic processes, reduce the production of certain hormones, which causes fat burning to suffer. Having received a lot of carbohydrates at once, he again starts all metabolic processes to the fullest, and before that he manages to burn a decent amount of his own fat. I got from 0.5 to 1 kg per week at first.

The most interesting thing is that with such a tough diet for six days, on a carbohydrate load, you can not bathe with what you eat. That is, you calmly throw everything you want and desire on a diet into the furnace: rolls, sweets, pizza, cookies, etc. You just need to eat less fat. The amount of protein on this day can also be reduced, the main thing is more carbohydrates. There are no calorie restrictions, but you should not use enzyme preparations (mezim, festal, pancreatin, etc.) and eat until the stomach mechanically stretches (when it starts to hurt and it's hard to breathe).

Why are there no restrictions and carbohydrates, including simple ones, do not go into fat? Because they are used to restore wasted muscle glycogen. To restore it with a margin, you need to eat up to 16 g of carbohydrates per kg of body weight. It's very difficult for all intents and purposes. Just do not eat more than 300 g of carbohydrates at a time, otherwise the metabolic rate will not be enough to pull all the glucose through the muscles and the rest will still go to fat.

Naturally, glycogen itself will not be used up, for this you need to properly load the muscles for a week and below I will tell you how to do this. For now, a little about What did I eat on the keto diet?.

In the morning I usually made myself and my wife curd dessert(I also put her on a fat burning program). My portion is as follows: 250 g of cottage cheese (fat-free, although sometimes indulged in homemade) + 30 g of protein + sweetener tablet + 30-40 ml of milk or sour cream + blender.

After a couple of hours - baked chicken fillet + 150 g cucumbers + 150 g tomatoes + 5 g sesame + 10-15 g soy sauce and the same amount of lemon juice. Mix everything and you get chic salad:

The next meal is usually tricky scrambled eggs Or I drink a serving of protein an hour before training. Fried eggs consist of 2-3 whole eggs, 4 egg whites, 30 g of low-fat hard cheese (20-30%), 30 g of low-fat meat balyk or finely chopped chicken fillet, 100-150 g of tomato - all this is mixed and poured into a frying pan. It takes no more than 10 minutes to prepare the dish.

In the evening after a workout, or again, scrambled eggs or low-fat cottage cheese. In addition, during the day I take 30 g of dietary fiber and drink at least 2.5 liters of pure water.

Here is such a simple and not annoying diet for me personally. The only problem is the feeling of hunger, which often had to endure. Especially after a fierce workout, supplemented by cardio. But on Sunday, he went off in full and once set a record by killing 11,000+ kcal per day:

But that we are all about food, but about food, it's time to talk about training.

Effective adaptation of training to a diet

When, nutrition adapts to training, when we burn fat - on the contrary.

For a better understanding of the issue, I suggest you watch the video Yaroslav Brirn, where he intelligibly and clearly explains the principles of adapting training to a diet:

Now about how I adjusted it to my realities and what happened in the end.

During the "drying" of the body, one of the important tasks is retention of muscle mass. Indeed, on a calorie deficit, the body, at any opportunity, begins to get rid of energy-consuming tissue - those same muscles. The only thing that will not allow him to do this on an especially large scale is a serious power load. Muscles work, which means they are needed for the survival of the body, that is, the body will burn them to a minimum even at a minus in calories.

In addition, effective strength work requires glycogen (fuel for muscle work), which after a Sunday afternoon of unbridled carbohydrate gorging is more than enough. True, provided that strength training will be carried out in the late afternoon. Glycogen is restored from 24 to 48 hours (and in some people even more). If we start on Sunday morning, then more than 30 hours will pass by Monday evening.

So in Monday I have power training on all large muscle groups (plus deltas, there are never many deltas), to maintain the maximum muscle mass on drying. That's 6-8 reps in 2-3 working sets, but in the warm-up sets I did more reps to further challenge the muscles. An important point - the rest between sets should be large from 3 to 5 minutes, so that the supply of creatine phosphate can be restored in the muscles (due to it, the main strength work is carried out).

The load is severe, so on Tuesday rest or lazy cardio for an hour. I usually rested, leaving cardio for subsequent strength training.

Wednesday and Thursday High Volume Workout, aimed at maximizing the burning of glycogen in the muscles. That is, the weight of weights is less, but there are more repetitions, while there is little rest between sets. In particular, I do 3-4 working sets of 15-20 reps with no more than a minute of rest between sets. Since the training is very, very exhausting, I broke the whole body into two days (except for the legs, I normally load it with strength), in more detail - in the split below.

The next workout is aimed at acidifying the muscles. Also known as static-dynamic. The bottom line is to maximally acidify the muscle with lactic acid. This is the basis of the training technique Viktor Siluyanova.

The trick of training is that the body responds to the abundant release of lactic acid by producing an increased amount growth hormone. It is both a lipolytic and anabolic hormone, that is, it simultaneously burns fat and grows muscles, and also restores other damaged tissues. In addition, the training is very energy-consuming, which is what we need - the more energy we spend, the more it will be replenished from the fat reserves of the body.

The essence of the training is to keep the muscle under load for 50-70 seconds.. With such a long exercise, it begins to burn unbearably - this is the work of lactic acid. I pump the whole body for a workout and perform 2-3 working approaches with light weight (50-60% of the maximum). Rest between sets no more than 30 seconds. In order not to stumble into the trash even in the first minutes of training, I distribute neighboring exercises according to the most distant muscle groups, which will be seen in the split below.

At the end of high volume and acid training sessions, 30-40 minutes of cardio. I prefer an orbit track with a load of 7-8 units.

Thus, during the week I use four types of training - strength (muscle preservation), high-volume (maximum consumption of glycogen in the muscles), acidification (increased production of growth hormone and maximum drawdown of the body's energy systems) and cardio (I burn released from fat reserves and got fatty acids into the bloodstream).

Now directly the split itself for men.

MONDAY (strength - all major muscle groups and deltas):

Squats with a barbell on the shoulders.

Deadlift 4 sets.

Wide-grip pull-ups with weights or pull-ups of the vertical block.

Barbell row (or one dumbbell) in an incline.

Bench press (dumbbell) lying down.

Push-ups on uneven bars with weights on the belt

Bench press (dumbbell) standing (army bench press).

WEDNESDAY (high volume #1 - back, triceps, abs):

Wide grip pull-ups (no weight)

Bent over two dumbbell rows.

Shrugs.

Press with a narrow grip.

French press.

Twisting.

Reverse twists.

Cardio 30-40 minutes.

THURSDAY (high volume #2 - chest + biceps + shoulders + calves):

Bench press.

Push-ups on bars.

Lifting the bar for biceps.

Pull bar to the chin.

Standing dumbbell press.

Rise on socks with dumbbells or in Gack.

Hyperextensions.

Cardio 30-40 minutes.

SATURDAY (for acidification - the whole body):

Platform leg press.

Block pull to the belt.

Rise on socks.

Bench press.

Bending the legs in the simulator.

Traction of the vertical block to the chest.

Leg extension in the simulator.

Lifting the bar for biceps.

Press with a narrow grip.

Twisting

Hyperextensions.

Cardio 30-40 minutes.

SUNDAY (rest)

Split for women.

Strength and acid training are identical to men's, but high-volume training is slightly different - as it is divided into the lower and upper body.

MONDAY (strength - male workout)

TUESDAY (rest or cardio hour)

WEDNESDAY (high volume #1 - glutes + hamstrings + calves + abs):

Lunges.

Lifting the pelvis.

Platform press with wide stance and turned feet.

Reduction of legs on the simulator.

Leg swings in a crossover (with cuffs), a simulator or kneeling.

Toe raises.

Twisting.

Reverse twists.

Cardio 30-40 minutes.
THURSDAY (high volume #2 - back + chest + shoulders + triceps + biceps):

Horizontal pull.

Incline dumbbell row.

Dumbbell bench press.

Pull bar to the chin.

Breeding dumbbells standing (swings).

French press any.

Lifting the barbell (dumbbells) for biceps.

Hyperextensions.

Cardio 30-40 minutes.

FRIDAY (rest or cardio hour)

SATURDAY (for acidification - men's workout):

SUNDAY (rest)

The exercises above are just examples, you can use any others of your choice. I showed what I use in my training and spouses.

What are the results

I had a minimum weight in the midst of a keto diet 95,4 kg, but strength began to fall, lethargy appeared - he obviously went too far with cutting calories (reached 2200–2300 kcal), respectively increased to 2400–2500, returned 96–97 kg, and life improved.

By the end of the fourth month of drying, the form after the day of eating with muscles filled with glycogen and after strength training was as follows:

And I turned into this “cracker” by Saturday, I took the photo a few hours after the acid training, that is, not on the pump and having used up all the glycogen in the muscles:

From interesting observations, in addition to a significantly improved relief, I also drew attention to strength growth. For several years I did not work in power mode, limited to 12-15 repetitions. Now I tried. As a result, I gradually reached the squat and deadlift from 160 kg x 6 times, to the bench press 120 kg x 6 times and push-ups from the uneven bars from 50 kg x 8 times. The results are average for the hospital, but for me personally this is a great achievement, especially with my own weight of 96-97 kg, and even on a decent calorie deficit.

So, slowly, over the course of 4.5 months, I reached a new form for myself, in the process I learned a lot of interesting things, and shared the information with you.

In addition to everything told, I also experienced such a thing as “ eyeliner”, which is used by all bodybuilders, fitness athletes, pop stars and actors before important shootings, photo shoots and other events where you need to shine in all its glory. But this is a completely different story, the result of which is below:

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Muscle acidification is the main horror story in gyms. “You get sour and you can’t train anymore”, “You get sour and endure hellish pain” - it sounds threatening, but is it true?

Dmitry Melnikov, head coach gym fitness club X-Fit Nagatinskaya.

What is muscle acidification

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An extreme form of acidification is muscle failure, a state where you can no longer complete a single rep of an exercise.

What is harmful muscle stiffening

First of all, these are unpleasant sensations and pains in those muscles that you worked on. They start already in training and can continue the next day.

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At the same time, you need to know: if the pain does not go away for 2-3 or more days after you have completed the training, this no longer indicates the accumulation of lactic acid in the muscles, but the presence of microtears in the muscles, and possibly injuries. If we are talking about micro-ruptures, then this is rather good: they heal, overgrow - and this is how muscle growth occurs, as the most common opinion says about why muscles grow. If the pain is traumatic, do not delay and go to the doctor: until you heal it, there will be no benefit from the training.

What is the use of forcing

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Posted by Alex Ghaznawi (@alexghaznawifit) Jul 31, 2017 at 4:27 PDT

In addition, acidification is an indicator that the muscles have really worked hard and received a stimulus for growth. Without burning, there will be no progress. But! It is important to use acidification correctly, not to overdo it.

How to control acidity

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Posted by Salgado_fitness (@antoniosalgadomartins) Jul 31, 2017 at 4:41 PDT

For beginners who have just started doing strength training, it is also not recommended to bring the muscles to severe acidification. For them, there should be a preparatory stage of 2-3 weeks, where they give a load on the whole body: they start with very small loads and gradually increase them, adapting the nervous system.

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Upon completion of this preparatory stage, it is no longer possible to do without acidification - the loads increase significantly. To avoid extreme acidification, it is recommended to do a hitch and stretch after a workout without fail, use a massage roller - this will help improve blood circulation and quickly remove lactic acid residues.

Attention! Before starting training, consult your doctor!