How to PUMP muscles. Training program from Stanislav Lindover

Everyone who has ever set the goal of pumping up for the summer, at least once, has heard about the legend of bodybuilding - Stas Lindover. Russian bodybuilder Lindover, of Jewish origin, has gained popularity since the time when he started his blog with training videos on a popular website. After his channel received a large number of views, Stas began to actively recruit students and conduct trainings and courses. New videos, over time, ceased to be particularly popular.

Lindover tries to exercise every day and, in turn, do not forget about proper nutrition. Today we’ll talk in more detail about how he managed to achieve such phenomenal success in sports.

• According to an already deep-rooted tradition, Stanislav Lindover conducts a training cycle that lasts throughout the week. This is not due to the fact that Lindover’s body needs to be given the necessary rest to gain strength, but also with many European trainings, because having the materials and experience of the articles, each muscle group should be worked out in one week. It takes about 5 days to develop the largest muscle groups, and about three days to develop the small ones.
• At the moment when Stanislav Lindover began to play sports, science had not yet given truly detailed explanations of this phenomenon. However, later physiology data began to describe mechanisms that have a greater effect on the body. They also affect the time it takes to restore them after a full load.

That is why Stas Lindover tries to use any program that he has personally compiled. It says that you need to engage in sports and similar exercise for the body at least 7 days a week.

• Since strength training is designed to synthesize breasts and protein in them, you should not trust those trainers who are confident that they can help you create a beautiful body. Muscles will not grow by leaps and bounds on their own, even with such a busy schedule and fitness routine.

The key point of such training is the active restoration of muscle mass after training. Complete recovery of the body can take from 2 to 3 weeks of painstaking work, depending on the preparedness of the body. Therefore, such loadings by Stas Lindover should not be extended over a longer period, taking into account all the physiological needs of the training person.

How does hormonal nutrition affect recovery?

• The muscular part of the chest and back itself recovers much faster than the tendons. Therefore, reaching the maximum weight cannot be achieved earlier than in two weeks.
• Specialized supplements for athletes provide the excellent ability to recover faster from loading the chest and body, but their new features should be sure to consult with a doctor or trainer you trust.

Statodynamics

Eight months ago, Stanislav decided to conduct an experiment regarding training in static-dynamic mode.

This method was proposed back in the days of John Vader. Only back then it was called “pumping”. In our time, Professor V.N. Siluyanov corrected it and called it “Statidynamics”.

So what is static dynamics? The static-dynamic mode of performing the exercise is such that the muscle does not relax throughout the entire approach!

What's the point, you ask? Our muscles are made of fibers. They, in turn, are divided into fast (glycolytic) and slow (oxidative). The difference is that glycolytic muscle fiber is powerful, but without a large number of mitochondria (the energy center of the cell), it works for a short amount of time due to the end of energy reserves.

Oxidative muscle fiber, in turn, is more resilient due to a larger number of mitochondria, i.e. may work longer.

The point is that in the gym, almost 100% of trainees develop glycolytic muscle fibers, working for 6-12 repetitions. This time under load is not enough to fully connect oxidative fibers.

That is why a program with static-dynamic effort was proposed.

Shoulder workout

Increasing muscle volume is the creation of a rather expensive accessory, which our body, it must be said, does not really need. Therefore, we begin to lose muscle volume from the moment we stop creating training stress.

Today, one of the most relevant and scientifically based mechanisms of muscle hypertrophy under the influence of physical activity is the theory of training stress and destruction of muscle fibers. That is, during training we create a certain training stress, which entails the destruction of muscle structures. Then, during recovery, anabolic factors are produced, and we can expect our muscles to grow.

Several ways to achieve the so-called. training stress:

1. Increasing projectile weight . Unfortunately, this method of shocking muscles has a certain limit. If today we perform a bench press of 100 kg, conditionally, tomorrow - 110, 120 at a certain moment the limit will come. That is, training stress will be limited by the working weights that you are able to perform.
2. A combination of different types of exercises . This refers to supersets, trisets, pre-exhaustion - training principles that also allow you to create conditions for training stress. The essence of the approach is to increase the number of repetitions and, accordingly, the time the muscle fibers remain under load.
3. Different variations of amplitudes and trajectories of movements - exercises that include different force vectors. It is this method of shocking the muscles that will be discussed further using the example of shoulder training.

What does this program provide?

The program is capable of hypertrophying oxidative muscle fibers, which will subsequently have a positive effect on maximum weights. The program is also well suited for people reducing body fat. Bold claims say that static dynamics can burn fat and add muscle mass at the same time.

What are its advantages?

1. This static-dynamic program will help protect you from injuries caused by extreme weights.
2. For people with problems, it will also be a way out of the current situation, since when performing the exercise in static-dynamic mode, breathing is almost always natural (not delayed). Hence, there is no straining. Therefore, there are no pulse fluctuations.
3. The program provides clear progress in endurance.

Thus, we can observe the following training program:

1 load - pectoral muscles; 2nd load - rest; 3 loading - legs; 4th load - rest; 5 load - biceps and triceps; 6 loading - rest; 7 loading - shoulders and back muscles; 8th load - rest.

Stanislav Lindover does not seek to specifically “dry” his body, since he believes that the differences in the process with full-fledged strength training differ only in that the drying period also includes loads on the body associated with aerobics.

• Stas Lindover recommends lifting the maximum weight no more than once a week. Such downloads should only be carried out in split mode, but not more often.

• Exercising more often will not lead to muscle gain, but will lead to serious damage and injury from exercise, which is best avoided. Stanislav Lindover is confident that cycling, equivalent to an 8-day training break, will only help improve muscle growth.

Stanislav Lindover does not divide his loading schedule into microcycles, because he is convinced that this is the lot of athletes who are used to training and getting their body in order by a certain date, for example, for competitions. However, even without competitive ambitions, Stanislav Lindover’s training program is designed in such a way that there is cyclicality. After all, the beach season is also a way out, and the judges are much stricter than at famous competitions.

Bodybuilder Instagram: https://www.instagram.com/lindoverstas

Why do muscles stop growing?

Let us remind you what factors are needed for muscle growth.

Firstly, these are hormones. Hormones are present in sufficient quantities only when there is stress. Therefore, we must provide this stress to the muscles. The catch is that if you work under stress all the time, or, as they say, “to failure,” you will very quickly get into a state of overtraining.

The fact is that mitochondria are restored in about 18-22 days. And myofibrils, about 15 days.

So what happens? Do you need to train once every two weeks? Almost yes! You need to bring your muscles to failure once every 10 days. And all other planned training can and should be carried out in a static-dynamic mode, since with this type of training there are no large stress loads.

Oxidative muscle fibers have excellent recovery potential and are ready to train every day. Moreover, what is interesting is that with static dynamics, the restoration of glycolytic muscle fibers is more intense.

Secondly, it is a sufficient amount of amino acids, because the muscle must receive enough building material.

Stanislav Lindover works according to the following principle:

• He actively works out in the gym 4 days a week, developing different muscle groups and muscle fibers. For example, large volumes such as legs and back should be combined on different days, but alternated with each other.
• The legs should be given a full, long-term workout and loading, followed by a day of rest.
• Using the same principle, you should formulate your training schedule for pulling groups such as arms, biceps and triceps.

Shoulder training in the gym

Seated dumbbell press + pulley system

First exercise: seated dumbbell press, which will involve the pulley system. When performing the next approach of this exercise, Stanislav does not change the weight of the dumbbells, but will increase the weight on the blocks.

Fans of bodybuilding and fitness may have a question: “why is all this necessary?” The author of the master class gives a fairly clear justification for this question. The exercise combines two movements

1. dumbbell press - the load acts strictly vertically
2. movement with a block - the load is distributed along the cable to the side.

These two exercises complement each other and work in different directions. The essence of the principle is, first of all, not to include stabilizer muscles in the work, but to create a variable load and add angles of influence on the point of application, that is, our target muscle group.

This combination exercise targets the anterior deltoid the most. The rear delta is less loaded, however, if you practice with the technique, you can learn to “highlight” it more clearly. The rear delta is loaded the least and is practically not involved in the work.

“Will our shoulders grow from this?” - you ask. “Why not - they will grow!” - Stanislav answers! But one of the main advantages of this principle is that this approach can add variety to our training process! This positive side will be highly appreciated by athletes who already have some training experience. After all, we all know that our muscle fibers very “cleverly” adapt to a monotonous and monotonous load, after which they refuse to grow. The proposed shoulder training option from Stanislav Lindover is another effective tool in the fight against stagnation.

Abduction of the arm with a dumbbell in a block frame

The second exercise focuses on the middle delta. We must remember that anatomically, the middle part of the deltas is responsible for abducting the arm to the side - it is this movement that underlies the next exercise. It is fundamentally important that when the arm is abducted (at the top point of the exercise’s amplitude), the surface of the palm remains parallel to the floor. If we turn our thumb upward, this will inevitably lead to a redistribution of the load from the middle delta to the front. Consequently, the effectiveness of middle beam training will decrease. To perform the exercise, we will again need a lower block, a dumbbell and cuffs.

Bent over arm abduction with dumbbell

The third exercise is bent over arm abduction. It is aimed at working the rear delta and is performed in a similar way to the exercises discussed above, that is, using a pulley system, dumbbells and cuffs. The proposed option has an undeniable advantage compared to traditional bent-over arm abductions. The fact is that by performing the exercise only with dumbbells, in the lower part of the amplitude (when the arm takes a vertical position), the load is removed from the rear delta. By adding a block to the exercise, the back of the delta will remain tense even if you move your arm beyond the perpendicular line. Thus, this method increases the effectiveness of the exercise by lengthening the amplitude of movement. At the same time, the rear delta is involved in work, both in the stretching phase and in the peak contraction phase.

Performing the exercise from a different angle:

Exercise for the rhomboid and trapezius muscles

The final exercise is aimed at working the trapezius, or more precisely the trapezius and rhomboid muscles. The trapezius muscle lifts the collarbones upward, and the rhomboid muscle pulls the shoulder blades together. Stanislav combines the work of these two muscles in one exercise and does it with one hand. First, he “makes” a trapezoid, then immediately changes the angle of the torso and works on the diamond-shaped one.

Immediately after performing the exercise in a standing position, we change the position of the body and continue by analogy, but in a tilted position.

Recommendation. There are times when you should not perform exercises that are mainly aimed at working the trapezius muscles. This is the case when an athlete has so-called “sloping shoulders.” Otherwise, more developed trapezius will visually narrow the width of the shoulders. In such cases, it is better to pay more attention to the middle and rear deltoids. If “sloping shoulders” are not your thing, then, of course, harmoniously developed trapezoids will only increase the aesthetic characteristics of your body.

According to Stanislav Lindover, the trapezius is a fairly responsive muscle group. If it does not grow, it means that there are certain omissions in the training process. If the trapezius does not respond to training with heavy weights, it may be worth trying high-repetition training with short rest periods.

Conclusion

For many, the priority is to increase strength. Undoubtedly, at a certain stage this is a necessary measure, however, sooner or later, a limit will come and the body will find itself in a plateau state. In other words, the muscle fibers will stop responding to the load, and the more trained you are, the higher the adaptive abilities of your body. Therefore, varied training reduces the risk of an athlete entering a training plateau.

Thanks to the YOUGIFTED channel for the interesting material.