Translated from Russian to English - www.onlinedoctranslator.

com
Content:

• Warm-up
• Program
• How the program works
• Relevance of the program
• Additional exercises
• Nutrition
• Mode
• Technique of movements
 Warm-up

• General warm-up - this is a warm-up on a cardio machine

(treadmill, exercise bike, rowing machine, etc.) or on the
way to the gym. The maximum duration of this warm-up is
15 minutes at a pulse of no more than 145 beats per
minute. The goal of a general warm-up is to increase the
excitability of the nervous system, as a result of which the
functional abilities of the body increase;

• Joint warm-up;
• A special warm-up is the performance of one or more
approaches with a light weight, preceding the
performance of approaches with a working weight. The
goal of a special warm-up is to ensure that those nerve
centers and skeletal muscles that bear the main load are
prepared for the upcoming work.

An example of a possible warm-up:

1. Exercise bike 5 minutes;
2. Warm-up of the neck, shoulders, elbows, hands,
lower back, hips, knees, ankles;
3. 10 pull-ups, 10 dips, 3 muscle-ups;

4. Special warm-up for the horizontal bar and parallel bars - 25%
of the working weight for 6 repetitions, 50% x 5, 65% x 4,
80% x 3.

Before you start learning the program,

I would like to remind you that you can train muscle-ups
only on the horizontal bar or only on the rings. You
won't be able to train 2 types of muscle-ups at once!
 Program

STANDARD WEEK
Mon (heavy) Wed (light) Fri (heavy)
Work in
explosive
manner
Exit by force 50% of 1RM 70% off Mon 3 x 3 3x3
3 sets of 3
repetitions
Bars 60% of 1RM 70% off Mon 3x6
3x6 3 x 5 with pauses
3 sec below
Horizontal bar 60% of 1RM 70% off Mon 3x6
3x6 3 x 5 with pauses
3 sec below
Rest between sets from 3 minutes or more

UNLOADING WEEK
A deloading week is used if you train for more than one week with minimal
or no progression in several movements at once. It can also be used every
fourth week at your own discretion. The principle of a deloading week is to
reduce the training volume on Mon and Wed, and on Fri, a 1RM run is
carried out, with the help of which you can recalculate the % of 1RM and
update the working weights. Thus, you will not only objectively reduce the
working weights for further work, but also recover during this deloading
week due to the small working volume.

Mon Wed Fri

Exit by force 2 x 2+ 70% off Mon Walking on
2x3 1PM
Bars 2 x 4+ 70% off Mon Walking on
2 x 5 pauses 1PM
Horizontal bar 2 x 4+ 70% off Mon Walking on
2 x 5 pauses 1PM
Numbers with a “+” sign indicate the minimum number of repetitions
allowed in heavy workouts.
 PROGRESSION
The first workout starts with working weights measured in % of 1 rep max
(1RM check is done in advance on a separate day). Then the progression
in working weights in heavy workouts is determined by the approach with
the lowest number of repetitions of the previous heavy workout of the
movement.
Repetitions Bars Horizontal bar

6 + 2.5 kg

5 + 1.25 kg

4 + 0.5 kg

Less than 4 Don't put on weight, try

add repetitions

Exit by force
All 3 sets for 3 reps + 1.25 kg

2 sets of 3 and 1 set of 2 + 0.5 kg

More than 1 approach to 2 Try to add repetitions

Progression on light training (every Wednesday) is +1.25kg
— if the reserve in the heaviest approach is not less than 3 repetitions. 0.5 kg — if the
reserve is equal to 2 repetitions.

How the program works

By day:

Mon- heavy (stimulating) training. This training provides the

necessary stimulus for adaptation. The main work is done in
6 repetitions, which provides a fairly large overall training
volume with high intensity. This will not only increase
strength due to the implementation of existing muscle
mass, but will also provide a good stimulus for hypertrophy.
Wed- light (therapeutic and educational) training. This the
training is therapeutic in nature due to the fact that it does
not provide a big stimulus, which does not harm the
recovery, but only accelerates it. But the main role of this
training is that it gives the opportunity to repeat and
practice the motor skill. This is very important, because the
skill in exercises tends to be lost after 3 days of no training.
Our task is not only not to lose the skill, but to hone it to
perfection, because strength indicators directly depend on
it.

Fri- heavy (stimulating) training.

Relevance of the program

The program will be relevant for at least 6 months of
continuous work. Approximate strength indicators
that can be achieved with this program:

Ring crawl +40kg x 1; Horizontal bar

crawl +25kg x 1; Dips on parallel bars
+100kg x 1; Pull-ups on horizontal bar
+70kg x 1.
 Additional exercises

If you decide to add exercises to your program, don't take it

lightly.
Additional exercises without proper implementation into
the program can slow down your progress and in the worst
case turn it into regression. Therefore, you must clearly
understand what you want from
additional exercises.

So, what exercises can or cannot be added? Let's

look at the table below.

Additional exercises Recommendations for implementation

Lower Body Workout I will say right away that training

your legs at this level can
significantly slow down your
progress. Therefore, I advise you to
do leg exercises no more often than
once a month. Squats are best for
training your legs. You should do
them once a month for 12-15
repetitions in four approaches. It
is better to set the leg training on
the last day of the unloading week
after checking the PM. That is, you
can set
a fasting week once a month and
also do a leg workout. More
frequent workouts can break the
structure of the main program and
slow down
progress.
Elements of workout If you decide to add exercises on the
elements to the program, do this no
more than once a week, and preferably
once every two weeks, because this is
in any case
will slow down your progress. It is
better to do these exercises at the
very beginning.
workout.

What elements can be added and what

is the best way to train them?

One-arm pull-ups: Emomes (1

repetition every 2 minutes. Work
continues for 20 minutes) are well
suited for this element. Progression
of loads is carried out by increasing
additional weights.

Front hang or horizon: Attempt

to hold the front hang/horizon
until the total time under load is
100 seconds. Progress by
increasing the time

holding the front lever/horizontal

on every single set, thereby
reducing the number of sets it
takes you to complete 100 seconds
under load.

Additional exercises for The program in its pure form will

hypertrophy be enough to grow in a balanced
way.
muscle mass. Therefore, adding
additional exercises for
hypertrophy does not make any
sense.
 Nutrition

Progress, especially long-term, depends significantly on the

size of the muscle fiber cross-section. In simple terms, on
the amount of muscle mass. If there is enough of it, then
progress in strength will occur quickly and without
significant slowdowns. If there is not enough of it, the
speed of progress will be noticeably slower than in the first
case. Therefore, it is very important, especially at the zero
level, to maintain a calorie surplus.

Can I progress in strength without a surplus? Yes, this

option is quite realistic. Development of strength qualities is
primarily the improvement of existing muscle fibers and the
ability to involve them in work, and only secondarily - the
size of the cross-section of the muscle fiber. Thus, you will
progress without a surplus until you realize the muscle mass
you already have. Then the progress will be much slower.
Therefore, it is rational to take care of your growth in
advance.

What if I have a high percentage of body fat and want

to reduce it?
In this variant it is rational to maintain a deficit of kcal. This
will improve the results due to the improvement of the
body quality and gain a little muscle mass due to the
excess of your own fat. Yes, that's right,
A high percentage of fat allows you to gain weight even with
a calorie deficit. An example of this is one of my clients in
the photo below. He did a bioimpedance analysis before
starting a diet and training. As a result, he reduced his own
weight from 90 kg to 73 kg, reduced the percentage of fat
from 25% to 7% and at the same time increased muscle
mass by 2 kg. These changes, combined with training,
significantly improved his athletic performance.
Important note for deficit: you should organize a kcal deficit
at the expense of fats. This is due to the fact that the body
mainly stores fat from consumed fats, and not
carbohydrates or proteins. Also, to maintain a deficit without
much effort, the 8/16 intermittent fasting system is well
suited (you can only eat in an 8-hour interval). For example,
if you have breakfast at 11:00, then your last meal is at
19:00. This way, you will simply have less time to eat without
unnecessary costs for self-control.

Nutritional recommendations if you are maintaining a surplus,

as well as general nutritional recommendations

For smooth, high-quality mass gain, a surplus of about 600

kcal is suitable. Before you start eating according to the
calculated diet, do not forget to measure your weight in the
morning on an empty stomach, and also calculate the
average weight gain during the week. This will allow you to
assess the reality of the surplus: there is a gain - the diet is
calculated correctly; there is no gain
— the caloric content of the diet needs to be increased. Also,
do not forget to increase the caloric content as your own
weight increases.

General recommendations:
1. One of the most important recommendations that will
allow you to digest food faster and better and gain weight
with a minimum of fat is not to mix proteins and fats with
carbohydrates. All other food groups can be mixed in any
order: proteins with fats,
vegetables with proteins, fats and carbohydrates.
Separating protein foods from carbohydrates provides
better absorption of both. And although our body is
capable of digesting different products
At the same time, separation provides tangible benefits,
especially when you have to eat large quantities of food.

Things are more interesting with fats and carbohydrates. A

glucose molecule cannot be synthesized into fat on its own
without the help of fatty acids. It is not beneficial for the
body to synthesize triglycerides from a glucose molecule.
You can eat a huge amount of carbohydrates, but do not
mix them with fats, and then you will be able to gain weight
with minimal fat gain.

2. The second recommendation is not to eat foods that take

a long time to digest. This primarily applies to tough meat.
The only exceptions are well-beaten meat and minced meat.
Also avoid foods that make you feel heavy for a long time.

Personally, regarding animal proteins, I prefer chicken eggs,

eating them fried, while separating the yolk in advance for
eating it raw to preserve all the microelements, as well as
lightly fried beef liver and seafood. As for carbohydrates, I
prefer pastila/marshmallows, semolina on water, millet,
white rice with carrots, pasta. As for fats - coconut oil,
butter, cod liver, hard cheeses. A diet of these products
allows you to get all the essential microelements, as well as
keep a profit
without any particular difficulties, since the process of
digestion and assimilation occurs quite quickly and easily.

So what might your diet look like? I recommend eating

foods with proteins, fats and vegetables + a little
carbohydrates in the first half of the day, and only
carbohydrates in the second half.

Example
Time Products
9:00 Fast carbohydrates in the form of semolina, rice, pastila or
marshmallows

10:30 Protein foods such as chicken eggs + beef liver +

butter or coconut oil + parmesan

A break between meals of 3-4 hours

15:00 Carbohydrates

17:00 Carbohydrates

19:00 Carbohydrates

In the example, I did not tie the diet to specific numbers,

since they will be different for everyone. But I will give an
approximate percentage ratio of the caloric content of BJU,
so that everyone can calculate their own diet.

B AND U

20%

50%

30%
 Mode
It's obvious here, sleep is the most important component of
progress. Pay attention to the amount of sleep, because
athletes have more than non-athletes. Athletes are like
children - constantly growing organisms, and children sleep
more than adults. You may well want to sleep more than
the generally accepted 8 hours, and this is a good sign,
indicating growth. My sleep after hard training sometimes
amounts to 12-13 hours.

Here are some recommendations to help you

establish a routine and improve your sleep quality:

1. Stay in the sun for at least 2 hours a day. The level of

illumination regulates the production of serotonin in the pineal
gland. The more you are in the sun, the more serotonin
accumulates. In addition to the fact that during the day
serotonin improves your mood and makes you more active, at
night the body synthesizes the hormone melatonin from
serotonin - a regulator of the circadian rhythm. Therefore, the
more serotonin you accumulate during the day while in the
sun, the easier it will be for you to fall asleep at the right time.

2. The last meal should be no less than 2 hours before bedtime.

3. No artificial light 30 minutes before bed. Artificial light

before bed suppresses the production of melatonin,
making it harder to fall asleep.
 Technique of movements

1. Pull-up on the horizontal bar

Technique of execution:
1. Hanging on a horizontal bar. Hang on a horizontal bar
with a straight closed grip (thumb underneath)
approximately shoulder-width apart. Elbow joints
should be straight, latissimus dorsi relaxed, legs
straight at the hip and knee joints, abdominal muscles
slightly tense;
2. Start of movement. Swing forward a little and when
returning back, catch the momentum and move as if
going around the horizontal bar in a circle;
3. End of the movement. After you are over the horizontal
bar, push up and fully straighten your elbow joints;

4. Lowering. The return to the bottom point should be

smooth. This is necessary so that you swing forward
again and do not lose momentum for the next
repetitions.

Common errors:
1. Lack of minimal build-up => lack of necessary starting
impulse;
2. Negative impulse. This happens if you start moving
without waiting for the phase when your body should
swing back;
3. Strong arm movement and weak back. Because of this
mistake, you cannot go around the horizontal bar and
end up under the horizontal bar, from where it is very
difficult to get out by force;
4. Bending the knees and jerking the legs. Initially, when
learning this technique, it will be acceptable, but later
on it should be eliminated.
2. Ring strength exercise
Technique of execution:
1. Hanging on rings. Hang on the rings with a closed deep
grip, the rings are located approximately at the width of
your shoulders. The elbow joints should be straight, the
latissimus dorsi relaxed, the abdominal muscles slightly
tense, the legs at the hip and knee joints are
straightened;
2. Start moving. Without any swinging, start moving,
trying to go around the rings
circles. To do this, you should bring your elbows
together slightly, working in the sagittal plane;
3. Middle of the movement. Slightly fall between the rings
and throw your elbows onto the rings;
4. End of the movement. Push yourself up from the rings and
fully straighten your elbows, clearly controlling the
movement;
5. Lowering. The return to the bottom point should
suppress all swinging so that at the bottom point you
are again practically motionless.

Common errors:
1. Regular grip. With a regular, shallow grip, you won't be
able to muscle up on the rings;
2. Work in the frontal plane. If you work only in the frontal
plane, you will end up under the rings, where it is more
difficult to force your way out than usual. Therefore, try
to work in
sagittal plane, going around the transition line in a
circle;
3. Knocking up with your legs and body. This type of
muscle-up can be seen in CrossFit, but for us this
technique is only acceptable at the very beginning
when learning.