Free Weight Training Program - Beginner, 3rd Quarter

3rd quarter of free weight training program is the time when you are ready to “striking” load. This quarter is the most important of the first year of training. The highest force and mass gain appears during it. This quarter covers 2 basic principles:

The first is sharp change of wiehg lifting character, i.e. before you were performing movements smoothly and hastelessly, now your movements should become quick and targeted. A number of reps of one set should be decreased down to 6.
The secodn is during different workouts loading of muscles at different angles (with a help of different exercises), allowing muscles to recover more quickly and quicken their growth (gain in mass).

To implement these principles you can follow the below weight training programs:

1st program	2nd program
Bench press	Angle bench press
Bent-over barbell row on one side or T-bar	Angle lift
Standing chest press	Seated back press
Biceps with dumbbells when seated	Standing barbell bicep curl
“Breathing” squat	“Breathing” squat
Maximum wide grip pull-ups	Maximum wide grip pull-ups

The repetition quantity in all exercises except for No. 5 and No. 6 is the same.

The first warm-up set includes 12 reps with an empty bar.
The second warm-up set includes 8 reps with 10-12 kg lower that working weight.
Then 5-6 sets with 6 reps with working poundage.

No “pyramid” and no decrease of weight! Use the same weight that you used performing your first working set. If you cannot perform 6 reps with given weight during all planned sets perform the set with a help of “cheating” or “reps with a help”. You should maximally keep your mind on the increase of the weight of poundages. Strain every sinew. To do it you should set off yourself between sets. Accordingly pauses should be long enough not only to recover breath.

Exercise 5 “breathing” squat is performed as follows: warm-up – 20-25 reps with an empty bar. Then add weight and perform 20 reps and immediately without break 15 reps of Dumbbell Pullover lying across the bench. The second working set – add weight and perform 15 squat and 15 reps of pullover. The third set – add weight again and perform 12 squat and 15 pullovers. The weight of dumbbell performing pullover is stable. Your task is to stretch chest maximally.

Exercise 6 is included into the complex because it helps to “expand bones”. 50 reps without regard to the number of sets. Load of this complex is rather high. So, not to overtrain turn your attention to rest and recuperation. Go to sauna or massage during your free day. If an athlete feels tired and not rested it is recommended to train two times per week from time to time (but not permanently).

During this stage it is useful to take supplements that you can buy in every pharmacy without prescription: orotic acid – 0.5 – 1 pill 3 times per day half an hour before meals; calcium glycerophosphate – 1-2 table-spoons immediately after workout; and balanced vitamin- mineral complex - 1-2 tablets 2 times a day. Don’t take these supplements for more than 30 days. If appropriate you can repeat preparation taking in a month.

Next: 4th quarter of beginners weight training

After you pass beginners stage, you can explore intermediate bodybuilding routines.