Improving the training process of highly skilled bodybuilders in the preparatory period , general preparatory phase

Purpose: to improve the method of training highly skilled bodybuilders. Material and Methods: the study involved eight highly skilled athletes, members of the team of Ukraine on bodybuilding. results: comparative characteristics of the most commonly used methods of training process in bodybuilding. Developed and substantiated the optimal method of training highly skilled bodybuilders during the general preparatory phase of the preparatory period, which can increase body weight through muscle athletes component. Conclusions: dynamic load factor to raise the intensity of training loads allows orientation help to increase volumes shoulder muscles.

widely used by highly skilled bodybuilders which was published in the magazine "Muscle and Fitness" by the famous trainer Joe Weider for the first time.The feature of this technique is that muscles of a biceps work in a work for a back, and muscles of a triceps in work for muscles of a chest.A lack of such technique is that muscles of a shoulder are tired during the work on muscles of a back and a chest that leads to the decrease in intensity when performing special exercises for these muscular groups.
Training of sportsmen of the EG2 differed in that a biceps and a triceps of a shoulder trained throughout one classes.The split was so: 1. Monday -muscles of a back and a chest.2. Tuesday -muscles of feet.
3. Wednesday -rest.4. Thursday -muscles of a shoulder and a forearm. 5. Friday -delta-like muscles.6. Saturday and Sunday -rest.Sportsmen of the EG3 also trained four times for a week, had the similar split to the EG2, only a day of training of muscles of hands differed.The program of trainings of muscles of a shoulder for the EG2 was in such a way: at first exercises on a triceps were carried out.The number of exercises was made -4, number of attempts in exercise -3-4, number of repetitions fluctuated from 8 to 12, rest between attempts made 1,5 min.After training of a triceps sportsmen of the EG2 worked on a biceps.The number of exercises -4, number of attempts -3-4, number of repetitions -8-12, rest between attempts -1,5 min.The time of training made 55 min (tab.2).
The program of training of muscles of a shoulder for the EG3 was developed by the author of the research and was in such a way: two exercises were chosen, one on a triceps, one on a biceps.One attempt of the first exercise on a triceps, rest 1,5 min, then attempt on a biceps was carried out.After that rest 1,5 min, so four attempts were carried out.
Thus, rest between attempts on one group of muscles made 3 min.It allows muscle to train in a zone of the submaximum intensity, and due to longer rest the sportsman can train with a big weight which promotes the development of muscular volumes at the expense of hypertrophy of myofibrils.The example of the program for the EG3 is given in tab. 3.
As a result of the conducted by us research it was revealed that sportsmen of the first experimental group during a week microcycle executed 290 raisings of a bar on shoulder muscles.The tonnage made 11,408 kilograms, the time for rise in this weight made 45 min in the sum.Sportsmen of the second experimental group executed 290 raisings of bars on shoulder muscles.The tonnage made -12,715 kilograms during a microcycle, the spending time -45 minutes.Sportsmen of the third experimental group also executed 290 raisings of a bar on shoulder muscles, the tonnage equaled 13,661, the spending time made 45 min (tab.4).

Note. The tonnage -a number of the lifted kilograms on this group of muscles, NrB -a number of raising of a bar, time -a number of the minutes spending for a performance of this work, coefficient of intensity equals to number of the lifted kilograms for a unit of time.
Apparently from tab. 4, the time and the number of raisings of a bar in all three groups remained identical.Sportsmen of the first group showed the smallest intensity in a type of fatigue of muscles of hands in operating time over synergists of these muscles.The greatest intensity and working weight was shown by sportsmen of the experimental group No. 3 that trained by the offered by the author technique.
In tab. 5 it is brought data of a muscle gain of a shoulder of all sportsmen who took part in the experiment.Apparently  Conclusions.Thus, it is revealed that the technique developed by the author is optimum for the accumulation of volumes of two-headed and three-headed muscles of a shoulder of highly skilled bodybuilders.Sportsmen who used this technique within two months in the experimental group No. 1 increased volumes of muscles of a shoulder on average on 0,97 sm, sportsmen of the experimental group No. 2 -on 1,22 sm, sportsmen of the experimental group No. 3 -on 1,45 sm.The compliance between the increase in intensity of training and a gain of muscular weight is also revealed.The volume of these muscles grows with the increase in intensity in special exercises on a group of muscles.The advanced technique of training of muscles of a shoulder can be recommended to highly skilled bodybuilders who try to increase the volume of these muscles at the expense of hypertrophy of myofibrils.
The subsequent researches have to contain the development and foundation of the training process of highly skilled bodybuilders in the competitive period of preparation.

Table 2 Program of training of muscles of a shoulder for the EG2 Name of exercise Number of trials Number of repetitions
Note.NrB -a number of raising of bars, a tonnage -a number of the kilograms which were lifted during an exercise performance.

Table 3 Program of training of a shoulder for the EG3 Name of exercise Number of trials
NrB -a number of raising of bars, a tonnage -a number of the kilograms which were lifted during an exercise performance.fromthe table, sportsmen of the experimental group No. 1 increased volumes of muscles of a shoulder on average on 0,97 sm, sportsmen of the experimental group No. 2 -on 1,22 sm, sportsmen of the experimental group No. 3 -on 1,45 sm.