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One-Rep Max Calculator: Target Max Strength Goals

Calculate your max for any lift with this 1RM calculator. Get strategic about getting bigger, stronger, and faster!

Doing cardio without knowing your heart rate is like lifting weights without knowing how much they weigh. You’re training without crucial information! But once you calculate your maximum heart rate and heart rate percentages, you can customize your cardio for maximum fat loss, calorie burn, and overall health!

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One-Rep Max Calculator

Your One-Rep Max (one-rm): ?

Now that you know your estimated 1RM and lifting percentages, here are your next steps.

1. Pick a strength training plan.

Get to work raising that one-rep max in these BodyFit programs that are all structured around strength or percentage-based lifting.

2. Gear up.

If you’re entering a training phase where you’ll be consistently above 80 percent, consider investing in a few heavy-lifting-focused accessories. A few you’ll find in the gym bags of most serious lifters include:

  • Lifting belt to promote bracing and protect your back
  • Wrist wraps and/or elbow sleeves for more stable and comfortable pressing
  • Wrist straps to support your grip on heavy pulls
  • Knee sleeves to support your knees during heavy squats or Olympic lifts

Everything changes when you’re lifting heavy. Prep your gym bag for stronger, safer lifts, and you’ll never regret it.

3. Join the world’s strongest fitness community.

For over 10 years, members of BodySpace have been helping each other build their best bodies. Join a fitness community that’s over 2 million people strong!

How Do I Test My One-Rep Max?

Trainers and coaches often set up programs with percentages based on your one-rep max (1RM) because they don’t know your actual strength level, but they know what percentages they want you to be using relative to your 1RM. Here are some important caveats to remember when using them:

  • The lower the number of reps you enter in, the more accurate your 1RM will be. In other words, a three-rep max (3RM) will give you a better estimate than a 12RM.
  • Stop your set once your form is at risk of breaking down, or your range of motion is decreasing. No 1RM is worth getting injured and having to stop training.
  • Remember that each exercise has its own 1RM. Don’t use your back squat 1RM to compute your front squat. Strength is specific!
  • Really want to know your 1RM? Test it the right way. World-class powerlifter Layne Norton, Ph.D., can show you how.

What Percentage of My One-Rep Max Should I Lift?

The answer to this question varies wildly based on your goal, your training plan’s style of progressive overload, and even what phase or day of that program you’re in. Totally in the dark? These are the most popular starting points for percentages and sets and reps for specific goals:

Speed and power: 50-60 percent, 3-5 reps per set
Muscle size: 70-80 percent, 8-12 reps per set
Strength: 85-95 percent, 3-5 reps per set

But there’s nothing magical about those numbers, or about the traditional bodybuilding set and rep scheme of 3 sets of 8-12 reps at 70-75 percent. In fact, if that’s all you do, you’re probably leaving muscle gains on the table! In «The New Science of Size and Strength,» researcher and competitive bodybuilder Adam Gonzalez, Ph.D., advocates alternating 4-8-week training «blocks» of 10-12 reps at 70 percent with blocks of higher intensity, like 3-5 reps with 90 percent. Both approaches have been shown in recent research to achieve similar muscular gains.

Creatine has consistently been shown to improve maximum strength. If you’re chasing a new 1RM, 5 g a day is a no-brainer.* — View All

How Do I Use My One-Rep Max in a Workout?

You might think your 1RM doesn’t matter, because you’ll never train that heavy on most lifts anyway. But then, one day, you see a program that asks you to use 70 percent of your 1RM on a lift. When that happens, use this calculator to guide you.

If you don’t want to pull it up and plug in the numbers each time, download the 1RM App, which saves and tracks your 1RM and percentages for multiple lifts.

Quickly and easily calculate your one-rep max Record your max for multiple lifts Track you strength gains over time

Some programs are set up a little differently and will instead tell you to lift with your 3RM, 6RM, or some other number. What’s different here is that instead of a giving you a percentage of your 1RM, you’ll see 3RM, which indicates you should use a weight that you can do for only 3 reps. You’ll need the table below to essentially do the conversion in a different way.

1RM %Rep Max
100%1RM
952RM
933RM
904RM
875RM
856RM
837RM
808RM
779RM
7510RM
7311RM
7012RM

Just remember that these are estimates and won’t always hold true. For example, because a squat uses more muscle than a curl, one study found that lifters could knock out more reps at 60, 80, and 90 percent than they could with curls.

Likewise, rep maxes can fluctuate daily, based on everything from how well you slept to how recovered you are from your previous workouts. So if you find that last week’s 8RM is now a 5RM, don’t be afraid to lighten the weight for a workout.

What are the Best Programs to Increase My One-Rep Max Strength?

Now that you know your percentages, put them to work in these BodyFit programs that are all structured around percentage-based lifting.

How Many Calories Should You Eat Per Day?

Use this calorie calculator to find out how many calories you really need! Match it to your goals and activity level to help you make better nutritional choices.

Reading a food label could give you the impression that everybody needs more or less the same things, in the same quantities, to be healthy. Not so! We all have different bodies, different goals, and different lifestyles, and the way we eat should reflect that.

This calorie calculator will help you estimate the number of calories you’re burning each day, plus a daily calorie target to help you lose weight, add muscle, or maintain your current weight. This can be your launch pad to gain better control of your nutrition and better results while working toward your goals!

Calorie Calculator

Your calorie count should put you in a slight caloric deficit of around 200-700 calories. This can help you establish a consistent, sustainable pace of weight loss. Here are your next steps to lose weight:

1. Pick a weight-loss workout plan.

A well-designed program is an essential part of turning hard numbers like calories into hard-body results! Here are the most popular ones from BodyFit:

2. Calculate your macronutrient ratio.

Calories aren’t just calories! They’re actually values that come from the macronutrients of protein, fats, and carbohydrates (as well as alcohol). Paul Salter, RD, can show you how to dial yours in for your goal in the article, «Macronutrient Calculator: Find Your Macro Ratio for Flexible Dieting and IIFYM.»

3. Learn about the best fat-loss supplements.

Supplements can help you accelerate your results once you have your calories and training in place. Krissy Kendall, Ph.D., shares her recommendations in the article, «5 Ways to Up Your Fat-Loss Supplement Game.»

4. Join a fitness community.

For over 10 years, members of BodySpace have been helping each other build their best bodies. Join a fitness community that’s over 2 million people strong!

Your calorie count should put you in a slight caloric surplus of around 500 calories. This can help you establish a consistent, sustainable pace of weight gain. Here are your next steps to gain muscle:

1. Pick a muscle-building workout plan.

A well-designed program is an essential part of turning hard numbers like calories into hard-body results! Here are the most popular ones from BodyFit:

2. Calculate your macronutrient ratio.

Calories aren’t just calories! They’re actually values that come from the macronutrients of protein, fats, and carbohydrates (as well as alcohol). Paul Salter, RD, can show you how to dial yours in for your goal in the article, «Macronutrient Calculator: Find Your Macro Ratio for Flexible Dieting and IIFYM.»

3. Learn about the best supplements for gaining muscle.

Supplements can help you accelerate your muscle-building results once you have your calories and training nailed. Krissy Kendall, Ph.D., shares her recommendations in the article, «8 Proven Supplements for Muscle Growth and Strength.»

4. Join a fitness community.

For over 10 years, members of BodySpace have been helping each other build their best bodies. Join a fitness community that’s over 2 million people strong!

Your calorie count should put you close to a level where you maintain your current weight. Here are the next steps on your journey to customize your nutrition:

1. Pick a workout plan.

A well-designed program is an essential part of staying motivated and seeing results. Here are some of our most popular programs from BodyFit:

2. Calculate your macronutrient ratio.

Calories aren’t just calories! They’re actually values that come from the macronutrients of protein, fats, and carbohydrates (as well as alcohol). Paul Salter, RD, can show you how to dial yours in for your goal in the article, Macronutrient Calculator: Find Your Macro Ratio for Flexible Dieting and IIFYM.»

3. Learn about the best health-focused supplements.

Supplements can help you accelerate your results and support your training once you have your calories and training in place. Chris Lockwood, Ph.D., shares what to take and why in the article, «Start Here: The Most Important Supplements for Every Body.»

4. Join a fitness community.

For over 10 years, members of BodySpace have been helping each other build their best bodies. Join a fitness community that’s over 2 million people strong!

Which Goal and Activity Level Should I Choose?

Maintain current weight

First time counting calories? Or not sure which goal is right for you? Then start with «maintenance.» In theory, this is where you will eat the same amount of calories that you burn and maintain your current weight. Many nutritionists say before you start cutting calories, you should spend some time at maintenance and get more comfortable with tracking your foods and portion sizes.

Lose weight

If you know that you’re ready to lose a few pounds and you’ve counted calories before, select «lose weight.» This will give you a target that is usually 200-700 calories below maintenance. This is a popular «sweet spot» for healthy, sustainable weight loss.

Gain weight

Gaining weight—especially as muscle—sounds easy enough. Train hard, eat big, right? But you may be surprised at how much more you need to eat to grow! Selecting «gain weight» will put you a few hundred calories above maintenance. If this doesn’t make the scale go up after a couple of weeks, you may need to add a few hundred more.

Activity Level

This choice should reflect the amount of activity in your life based on how you exercise and how physically active your life and/or job is. Nutritional researchers agree calorie estimates should take more into account than just the amount you exercise. Here’s how to figure out what’s right for you:

  • Sedentary: You work at a desk job and you don’t do much housework, walking, or exercising.
  • Lightly active: You don’t exercise much, but you go for walks 1-3 times per week and are on your feet doing housework during some of the day.
  • Moderately active: You exercise 3-5 times a week and stay moving throughout the day with non-exercise activities.
  • Very active: You exercise intensely or play vigorous sports on most days.
  • Extra active: You exercise intensely or play vigorous sports nearly every day, including occasional «two a days.» You also work a physical job or are on your feet most of the time.

How Did We Calculate Your Calories?

Bodybuilding.com’s calculator uses the Mifflin St. Jeor calculation, which is considered by our nutritionists and dieticians to be the «gold standard» of calorie calculators. Here’s how it works:

Calculate basal metabolic rate (BMR), or the calories your body burns simply by being alive.
For men: 10 x weight (kg) + 6.25 x height (cm) – 5 x age (y) + 5 (kcal / day)
For women: 10 x weight (kg) + 6.25 x height (cm) – 5 x age (y) -161 (kcal / day)

Then, this BMR count is multiplied, depending on your activity level:

Sedentary = 1.2
Lightly active = 1.375
Moderately active = 1.550
Very active = 1.725
Extra active = 1.9

Finally, the count is adjusted, depending on your goal:

Weight Loss: Reduce by 10-20%
Weight Gain: Add 500 calories

Should I Count Calories?

There are plenty of people who can maintain a healthy body composition without ever counting calories, but for many others, it is incredibly valuable.

Wondering if it’s right for you? Registered dietician Susan Hewlings, Ph.D., explains how to know in the video, «All You Really Need to Know about Calories and Food Labels.»

Advantages of calorie-focused nutrition:

  • Allows you to compare different meals and foods
  • Gives you an objective measurement of portions
  • Help show how small indulgences—like a daily soda—can add up over time

Disadvantages of calorie-focused nutrition:

  • Doesn’t take food quality into account
  • It can be tempting to cut too many calories, too fast
  • Food labels aren’t necessarily accurate

It’s one measurement of many, but one that definitely matters! To learn more about all the fundamental ideas of nutrition and how to match your eating to your goals, dive into Bodybuilding.com’s Foundations of Fitness Nutrition course.

How Do I Calculate the Calories in My Food?

You can do this using food labels, as well as by weighing out your food and using one of the many online nutritional databases.

Weighing food may seem like a lot of counting and not much fun, but it gets easier over time. Fitness coach Vince Del Monte says in the article, «From Here to Macros: 4 Steps to Better Nutrition» that you quickly learn to «eyeball» quantities of both calories and macronutrients after just a few weeks of practice.

BMR Calculator: Learn Your Basal Metabolic Rate for Weight Loss

Basal metabolic rate (BMR) is the amount of energy expended while at rest. Use this calculator to find out your BMR and determine your caloric needs.

Everybody requires a minimum number of calories to live. This minimum number is called the basal metabolic rate (BMR). Your BMR is the number of calories your organs need to function while you perform no activity whatsoever—like if you stayed in bed all day.

If you’re looking to lose weight, build muscle, or maintain your weight, this information can help you calculate the number of calories you need so you can make more informed decisions about your nutrition and exercise. Use this calculator to learn your BMR and the next steps to move toward your fitness goals!

Basal Metabolic Rate Calculator

Now that you know the approximate number of calories your body needs to survive, here are your next steps.

1. Pick a Workout Program

If you’re trying to burn more calories or lose weight, a systematic training program is a must! Here are the most popular ones from BodyFit:

2. Calculate Your Calories

Unless you’re stuck in bed, your BMR isn’t how many calories you’re burning. Bodybuilding.com’s calorie calculator can help you get a more accurate picture of your calorie needs based on your lifestyle and fitness goals.

3. Learn About the Best Fat-Loss Supplements.

Supplements can help you accelerate your results once you have your calories and training in place. Krissy Kendall, Ph.D., shares her recommendations in the article, «5 Ways to Up Your Fat-Loss Supplement Game.»

4. Join a fitness community.

For over 10 years, members of BodySpace have been helping each other build their best bodies. Join a fitness community that’s over 2 million people strong!

How did we calculate your BMR?

Bodybuilding.com’s calculator uses the Harris-Benedict equation, which is considered by many experts to be the most accurate BMR calculation for most types of people. Here’s how it works:

For men: BMR = 66.5 + (13.75 x weight in kg) + (5.003 x height in cm) — (6.755 x age in years)

For women: BMR = 655.1 + (9.563 x weight in kg) + (1.850 x height in cm) — (4.676 x age in years)

Bear in mind that this doesn’t take your activity level into account!

What Is a Healthy BMR?

This will vary person by person. Since your basal metabolic rate is based largely on involuntary functions like breathing and pumping blood, changes in your day-to-day activity don’t do much to raise or lower this number. However, increasing muscle mass does increase BMR, because muscle is metabolically «hungry» and it takes more energy to maintain more muscle. This means that when you have a lot of muscle mass, you’ll burn more calories at rest.

The overall number of calories your body uses on a daily basis is referred to as your «total daily energy expenditure» (TDEE). It’s determined based on your BMR as well as your activity level throughout the day. This varies significantly based on your activity level, age, and sex.

You can use a TDEE calculator or calorie calculator to find this number to get a more specific result. Keep in mind, though, that it’s impossible to know your exact TDEE, as your activity levels will change day to day, and the only way to get 100 percent accurate BMR numbers is through laboratory testing.

What’s the Difference Between BMR and RMR?

The term BMR is sometimes used synonymously with RMR, which stands for «resting metabolic rate.» The difference is that while BMR only measures basic processes of breathing, blood circulation, and temperature regulation in a completely resting state, RMR also includes energy expended by digestion and non-exercise daily movements, like getting dressed and lifting your fork to your mouth.

BMR and RMR numbers are typically close enough to be interchangeable, but if you’re calculating your needs in order to gain or lose weight, pay attention to which number an equation calls for. If it’s based on BMR, you can use the calculator above to get an estimate. If the equation uses RMR, use our RMR calculator, which will give you a slightly higher number.

How Can I Use My BMR to Lose Fat or Gain Muscle?

Once you use your BMR to determine your TDEE, you can make sure that the nutrition plan you follow is appropriate for your level of energy expenditure and that it isn’t giving you too many or too few calories. Being armed with this knowledge, rather than guesstimating or blindly following a plan without scaling it to your individual needs, can make or break your muscle gains or fat loss.

Get Systematic About Your Results

Once you have your BMR, it’s time to take the same kind of strategic approach to the rest of your training and nutrition. These popular calculators can help you dial in your plan!

Macro Calculator: Count Your Macros Like a Pro!

Find your macronutrient ratio for flexible dieting and «if it fits your macros.» Build a meal plan around your ideal ratio of proteins, carbs, and fats!

In recent years, a dietary approach called IIFYM, or «if it fits your macros,» has taken the fitness world by storm. Also known as «flexible dieting,» it turns old-school, calorie-based dieting on its head by focusing instead on the amount of protein, carbohydrates, and fats making up those calories. As long as you come close to your numbers (how close remains a subject of debate), you have a lot of flexibility on what foods you can use to get there.

Sound a little advanced? It is. If you’re wondering if this approach is right for you, trainer and health coach Sohee Lee provides guidance in her article,»To Macro or Not: Should You Track Your Macro Intake?» If you know you’re ready to know your macros, the macro calculator below can help you determine your daily targets for three goals:

  • Weight loss
  • Weight gain
  • Overall health and weight maintenance

You can find in-depth explanations of our preferred macros for each goal below. And if you’d like to use the calculator to determine your targets for the macros of your choice—say, you’re starting a ketogenic diet and want to know how many grams of fats make up 80 percent of your calories—click Customize My Macros to dial in your personalized numbers!

Macro Calculator

Our Best Protein Products — View All
Our Best Carb Products — View All
Our Best Healthy Fat Products — View All

Your calorie count should put you in a slight caloric deficit of around 200-600 calories, depending on your activity level. This can help you establish a consistent, sustainable pace of weight loss. Here are your next steps to lose weight:

1. Pick a workout plan.

A well-designed program is an essential part of turning hard numbers like calories into hard-body results! Here are the most popular ones from BodyFit:

2. Learn about the best fat-loss supplements.

Supplements can help you accelerate your results once you have your calories and training in place. Krissy Kendall, Ph.D., shares her recommendations in the article, «5 Ways to Up Your Fat-Loss Supplement Game.»

3. Join a fitness community.

For over 10 years, members of BodySpace have been helping each other build their best bodies. Join a fitness community that’s over 2 million people strong!

Your calorie count and macronutrient ratio should put you close to a level where you maintain your current weight. Along with consistent training, this can help you focus on body recomposition, or gradually burning fat and building muscle, while focusing on your health. Here are the next steps on your journey to customize your nutrition:

1. Pick a workout plan.

A well-designed program is an essential part of staying motivated and seeing results. Here are some of our most popular programs from BodyFit:

2. Learn about the best health-focused supplements.

Supplements can help you accelerate your results and support your training once you have your calories and training in place. Chris Lockwood, Ph.D., shares what to take and why in the article, «Start Here: The Most Important Supplements for Every Body.»

3. Join a fitness community.

For over 10 years, members of BodySpace have been helping each other build their best bodies. Join a fitness community that’s over 2 million people strong!

Your calorie count should put you in a slight caloric surplus of around 500 calories. This can help you establish a consistent, sustainable pace of weight gain. Here are your next steps to gain muscle:

1. Pick a muscle-building workout plan.

A well-designed program is an essential part of turning hard numbers like calories into hard-body results! Here are the most popular ones from BodyFit:

2. Learn about the best supplements for gaining muscle.

Supplements can help you accelerate your muscle-building results once you have your calories and training nailed. Krissy Kendall, Ph.D., shares her recommendations in the article, «8 Proven Supplements for Muscle Growth and Strength.»

3. Join a fitness community.

For over 10 years, members of BodySpace have been helping each other build their best bodies. Join a fitness community that’s over 2 million people strong!

WHICH GOAL AND ACTIVITY LEVEL SHOULD I CHOOSE?

MAINTAIN CURRENT WEIGHT

First time tracking macros? Or not sure which goal is right for you? Then start with «maintenance.» In theory, this is where you will eat the same number of calories that you burn and maintain your current weight. Many nutritionists say before you start cutting or adding calories or tweaking your macros, you should spend some time at maintenance level and get more comfortable with tracking your foods and portion sizes.

LOSE WEIGHT

If you know that you’re ready to lose a few pounds and you have some experience counting calories or tracking macros, select «lose weight.» This will give you a target that is usually 200-700 calories below maintenance, depending on your activity level, and a 40/40/20 macronutrient breakdown of carbs, protein, and fats. This is a popular «sweet spot,» both calorically and in terms of macronutrients, for healthy, sustainable weight loss.

GAIN WEIGHT

Gaining weight—especially as muscle—sounds easy enough. Train hard, eat big, right? But once the fork hits the plate, plenty of people find they need to eat far more than they realized to see the scale move up. Selecting «gain weight» will put you 500 calories above maintenance, on a 40/30/30 macro split. If this doesn’t make the scale go up after a couple of weeks, you may need to add a few hundred more calories. If eating more protein becomes too expensive or filling, you may be better off getting those calories from fats or carbs.

ACTIVITY LEVEL

This choice should reflect the amount of activity in your life based on how you exercise and how physically active your life and/or job is. Nutritional researchers agree calorie estimates should take more into account than just the amount you exercise. Here’s how to figure out what’s right for you:

  • Sedentary: You work at a desk job and you don’t do much housework, walking, or exercising.
  • Lightly active: You don’t exercise much, but you go for walks 1-3 times per week and are on your feet doing housework during some of the day.
  • Moderately active: You exercise 3-5 times a week and stay moving throughout the day with non-exercise activities.
  • Very active: You exercise intensely or play vigorous sports on most days.
  • Extra active: You exercise intensely or play vigorous sports nearly every day, including occasional «two a days.» You also work a physical job or are on your feet most of the time.

How Did We Calculate Your Calories?

Bodybuilding.com’s macro calculator starts with the Mifflin St. Jeor equation, which is considered by our nutritionists and dieticians to be the «gold standard» of calorie calculators. Here’s how it works:

Calculate basal metabolic rate (BMR), or the calories your body burns simply by being alive.
For men: 10 x weight (kg) + 6.25 x height (cm) – 5 x age (y) + 5 (kcal / day)
For women: 10 x weight (kg) + 6.25 x height (cm) – 5 x age (y) -161 (kcal / day)

Then, this BMR count is multiplied, depending on your activity level:

Sedentary = 1.2
Lightly active = 1.375
Moderately active = 1.550
Very active = 1.725
Extra active = 1.9

The calorie count is then adjusted based on your goal:

Weight loss: Reduce by 10-20%
Weight gain: Add 500 calories
Weight maintenance: Unchanged

This calorie count is split into macronutrient percentages in the following ratios, based on splits commonly recommended by our nutrition experts for muscle gain, weight loss, and weight maintenance. (Yes, weight gain and maintenance are the same ratio, but the calories and macros are different.)

Weight loss: 40/40/20 (carbohydrates/protein/fats)
Weight gain: 40/30/30
Weight maintenance: 40/30/30

These daily grams of each «macro» come from applying those percentages to your daily calorie number. Each gram of a macronutrient is «worth» this many calories:

Protein: 4 calories
Carbs: 4 calories
Fats: 9 calories

SHOULD I TRACK MY MACROS?

Not everybody needs to track their macronutrient intake. But plenty of people find that as their fitness and physique goals get more specific, dialing in their nutrition in this way helps them fuel their training and achieve better results. According to one expert, it can be helpful even if it’s just a temporary experiment:

«I think everybody would benefit from tracking macros for at least a 3-6-month period of their life,» recommends Dr. Bill Campbell director of the Performance & Physique Enhancement Laboratory at the University of South Florida, in an episode of the Bodybuilding.com Podcast. «You just learn so much about making food choices, about overeating, undereating, and hunger. Someone might not change their behavior, but they’ll know, ‘Oh, that doughnut is a lot different than that chicken sandwich.’ Even though the calories may be the same.»

Episode 33: The Science of Physique Enhancement With Dr. Bill Campbell. Researcher and «Physique Scientist» Dr. Bill Campbell, the head of the Physique Enhancement Laboratory at the University of South Florida, talks about two groundbreaking studies he’s worked on regarding protein intake for women and flexible dieting, as well as the incredible science of strength training for fat loss.

Publish Date: Monday, December 11, 2017

Немецкий Объёмный Тренинг | Система 10 х 10

Тренировочная программа Дениса Вольфа

Немецкий объемный тренинг – это тяжелая программа тренировок на массу, основанная на выполнении базовых упражнений в увеличенном объеме в рамках одного занятия. Обычно это система 10 х 10. Невзирая на эффективность, НОТ стоит использовать периодически, встраивая в годовую схему тренировок для набора массы тела. Тренировка по системе НОТ — это просто, эффективно и очень больно. Но для тех, кто хочет набрать сухую мышечную массу в рекордные сроки и не боится тяжелой работы, такая методика подойдет идеально. Самое интересное о тренировках, методиках и спортивном питании, читайте на моём канале в telegram

Содержание:

Что такое немецкий объёмный тренинг?

Эту программу тренировок на массу придумал Рольф Фрейзер. В 90-х годах прошлого века он руководил национальной сборной ГДР по тяжелой атлетике. Как оказалось, немецкий объёмный тренинг (НОТ) –это одна из лучших тренировочных программ для роста силовых показателей за короткий срок. Позже программу адаптировали для роста мышц, и она стала пользоваться большой популярностью среди бодибилдеров.

Всё, действительно, очень просто. За одну тренировку необходимо выполнить 100 повторений для одной мышечной группы. Сегодня у немецкого объёмного тренинга есть масса вариаций, но классическая версия — это 10 сетов по 10 повторов в каждом. Величина рабочего веса при этом не должна превышать 60 % от максимального. После того, как схема 10 х 10 будет выполнена в полном объёме, рабочий вес следует увеличить.

Не сложно понять, что эффективность Н.О.Т. кроется в способности мышц достигать момента отказа. Ибо выполнить 10 повторений в первом сете и в последнем – это две разные задачи. От умения правильно подобрать вес, в этой программе для набора массы зависит почти всё.

Три условия немецкой программы объёмного тренинга

Первое. Немецкий объёмный тренинг используют для набора мышечной массы самых крупных групп мышц: груди, трицепса, спины, квадрицепса, бицепса и двуглавой мышцы бедра. Мелкие группы мышц: плечи, трапеции, голень, шею, предплечья и пресс в таком стиле обычно не качают. Подобная нагрузка может для них обернуться травмой. Эти мышцы можно проработать в обычном ключе, по завершению основного объёма работы в 3 — 4 сетах, если останутся силы и желание. Либо же при условии работы по облегченной версии немецкого объемного тренинга (5 подходов по 10 повторений)

Второе Для работы над каждой мышечной группой выбирается лишь одно упражнение, но самое лучшее – базовое, тяжелое и наиболее эффективное. Хит-парад таких упражнений выглядит так:

  • Квадрицепсы – глубокие приседания со штангой на груди либо плечах
  • Бицепс бедра – румынская тяга до середины голеней
  • Грудь – жим штанги, жим гантелей лежа на наклонной скамье
  • Спина – подтягивания с дополнительным весом, тяга штанги в наклоне.
  • Трицепс – отжимания на брусьях, жим штанги узким хватом
  • Бицепс – подъём штанги стоя, подъём гантелей с супинацией

10 вариантов подъема штанги на бицепс

Примечание: от себя добавлю, что классический объёмный тренинг строится исключительно на выполнении упражнений со свободным весом. Почему? А, потому, что все базовые движения со штангой, особенно приседания, жим лежа и тяга с пола не только добавляют объема крупнейшим мышечным группам, но одновременно повышают силовой потенциал всего тела, ибо мелкие мышцы кора работают во время таких упражнений с повышенной нагрузкой. Поэтому, программу тренировок 10 х 10 можно смело назвать методикой развития силы.

Базовые упражнения | Основа немецкой программы тренировок на массу

Но мне уже 48, поэтому я, когда включаю систему 10 х 10 в свой цикл работы на массу, некоторые упражнения делаю в тренажёре Смита: приседания, тяга штанги к поясу в наклоне, жим узким хватом. Нагрузка на целевые мышечные группы становится выше, а вероятность получения травмы, при этом, снижается. На мой взгляд, для атлетов после 40 использование машины Смита сулит огромное преимущество.

Третье. Чтобы программа работала, необходим чёткий контроль за продолжительностью отдыха. Отдых между сетами должен быть ровно 60 сек. Не больше и не меньше. В противном случае, отдача от использования системы 10 х 10 существенно понижается.

Почему программа тренировок 10 х 10 так популярна?

Прежде все из-за своей эффективности для набора сухой мышечной массы. Атлеты сборной ГДР, использующие эту тренировочную методику, набирали 3-4 кг мышц за три недели занятий. Рост силовых показателей был также очень существенным. Но при этом, вес тела увеличивался не сильно, ибо параллельно росту мышц происходило снижение жировой прослойки. Немецкий объёмный тренинг позволял штангистам повышать свои силовой уровень, оставаясь в рамках прежней весовой категории. То есть сила росла, масса росла, жир сгорал.

программа тренировок на массу видео:

В результате исследований этого феномена, было установлено, что эффективность программы тренировок на массу базируется на сильнейшем подъёме уровня основных анаболических гормонов — инсулина, соматропина и особенно, тестостерона. Именно благодаря повышению тестостерона и происходил рост мышц с одновременным снижением количества жировой ткани.

Тренировочная методика Ральфа Фрейзера | Набор массы и сжигание жира

Это основная причина, почему программу объёмного тренинга, придуманную в ГДР, так любят профессиональные бодибилдеры. НОТ – это реальный способ набора сухой мышечной массы. Используют её микроциклами по 3-5 недель, встраивая в свой массонаборный период. Более длительный срок применения смысла не имеет, лавинообразно нарастает усталость, результат снижается.

Примечание: бывает так, что тренировки по программе тренировок 10 х 10 редко проводятся подряд на одной неделе. Однако, довольно часто систему объемного тренинга используют чтобы шокировать мышцы резким увеличением объема нагрузки. Тогда выбирается отстающая мышечная группа и нагружается на отдельном занятии предельно тяжело один раз за 2-3 недели.

Объемный тренинг для натурала. Система 5 х 10

Объемный тренинг для натурала работает. Я искренне уверен, что использовать такую, реально тяжелую программу тренировок на массу можно и обычному, не использующему фарм.поддержку посетителю тренажерного зала. Не всем правда, не всегда и далеко не сразу. На мой взгляд в методике 10 х 10 есть золотое зерно, позволяющую расти любому, кто сможет его раскусить и правильно использовать.

Натуральному атлету начинать знакомство с НОТ стоит с системы 5 х 10

Однако замахиваться сразу на выполнение 10 рабочих подходов в базовых повторениях по 10 повторений в каждом подходе не стоит. Можно сначала опробовать облегченную схему: 5 х 10. В таком случае в комплекс упражнений для целевой группы мышц можно включить не одно, а два упражнения, каждое из которых будет выполняться в объемном, немецком стиле и добавить прокачку второй мышечной группы.

Программа тренировок 5 подходов по 10 повторений для натурала

Понедельник. Ноги, плечи, пресс

УпражненияПодходыПовторения
Приседания со штангой на спине510
Жим ногами в тренажере510
Жим гантелей сидя510
Сгибания корпуса лежа315-20

Среда. Грудь, бицепс, разгибатели спины

УпражненияПодходыПовторения
Жим штанги на горизонтальной скамье510
Жим гантелей в наклоне510
Подъем штанги на скамье Скотта510
Разгибания корпуса (гиперэкстензия)315-20

Пятница. Спина, трицепс, пресс

УпражненияПодходыПовторения
Подтягивания в тренажере510
Тяга штанги к поясу510
Жим штанги узким хватом510
Подъем ног в висе315-20

На каждой из тренировок выполняется по 18 рабочих подходов – 10 для крупной группы мышц, 5 для мелкой и 3 для мышц кора. Подобный вариант объемного тренинга позволяет натуральному атлету сделать рывок в наборе массы крупных групп мышц без риска переутомления организма.

Тренировочная программа Дениса Вольфа

Никто и не скрывает, что подобная тренировочная программа заточена под профессионалов, плотно сидящих на «химии». Периодически к ней обращаются многие бодибилдеры, но особой популярностью немецкий объёмный тренинг пользуется у атлетов из Германии. Маркус Рюль и Гюнтер Шлиеркамп в своё время регулярно использовали эту методику.

Для Дениса Вольфа, самой яркой звезды немецкого бодибилдинга, подобная программа тренировок на массу, вообще, одна из самых любимых. Но даже он применяет её с большой осмотрительностью, ибо помимо тяжелейшей нагрузки на мышцы, объёмный тренинг очень сильно перегружает нервную систему.

Для Дениса Вольфа, немецкий объёмный тренинг — главная программа набора массы

Денис Вольф работал по ней дважды в год, весной и осенью, плавно встраивая в свой годичный тренировочный цикл. Он долгое время был бодибилдером соревновательного уровня, поэтому приданию формы мышцам, развитию баланса и улучшению пропорций фигуры, Вольф уделял огромное значение. Не удивительно, что ассортимент упражнений в рамках этой программы у него был намного шире. Например, помимо приседаний со штангой на спине он также использовал фронтальные приседы, выпады со штангой и гантелями стоя на месте. Но даже в этом случае, его тренинг строится по системе 10 х 10.

Заключение

Несмотря на психологическую тяжесть и риск получения травмы, я считаю, что периодически работать по ней может даже натуральный атлет. О использовании системы 10 х 10 в качестве основной программы для набора мышечной массы, речь не идёт. Но для роли шок-тренинга, НОТ подходит как нельзя лучше. Это отличный способ подтянуть отстающую группу мышц, удивить непривычной нагрузкой, и вызвать гормональный всплеск. Вот только, даже в этом случае, к использованию тренировочной методики Ральфа Фрейзера нужно подходить с большой осторожностью. Да пребудет с вами сила. И масса!

Об авторе: Меня зовут Станислав Михайловский. Я автор этого блога, персональный тренер по бодибилдингу, диетолог, специалист по спортивному питанию, писатель. Мне 46 лет, из них почти 30, занимаюсь силовым тренингом.

Разрабатываю индивидуальные тренировочные программы для набора массы и похудения, составляю рационы, консультирую по выбору и использованию спортивных добавок. Специализация – бодибилдинг после 40.

BMR Calculator

The Basal Metabolic Rate (BMR) Calculator estimates your basal metabolic rate—the amount of energy expended while at rest in a neutrally temperate environment, and in a post-absorptive state (meaning that the digestive system is inactive, which requires about 12 hours of fasting).

  • US units
  • metric units
  • other units

Result

Activity LevelCalorie
Sedentary: little or no exercise2,060
Exercise 1-3 times/week2,361
Exercise 4-5 times/week2,515
Daily exercise or intense exercise 3-4 times/week2,661
Intense exercise 6-7 times/week2,962
Very intense exercise daily, or physical job3,262

Exercise: 15-30 minutes of elevated heart rate activity.
Intense exercise: 45-120 minutes of elevated heart rate activity.
Very intense exercise: 2+ hours of elevated heart rate activity.

The basal metabolic rate (BMR) is the amount of energy needed while resting in a temperate environment when the digestive system is inactive. It is the equivalent of figuring out how much gas an idle car consumes while parked. In such a state, energy will be used only to maintain vital organs, which include the heart, lungs, kidneys, nervous system, intestines, liver, lungs, sex organs, muscles, and skin. For most people, upwards of

70% of total energy (calories) burned each day is due to upkeep. Physical activity makes up

20% of expenditure and

10% is used for the digestion of food, also known as thermogenesis.

The BMR is measured under very restrictive circumstances while awake. An accurate BMR measurement requires that a person’s sympathetic nervous system is inactive, which means the person must be completely rested. Basal metabolism is usually the largest component of a person’s total caloric needs. The daily caloric need is the BMR value multiplied by a factor with a value between 1.2 and 1.9, depending on activity level.

In most situations, the BMR is estimated with equations summarized from statistical data. The Harris-Benedict Equation was one of the earliest equations introduced. It was revised in 1984 to be more accurate and was used up until 1990, when the Mifflin-St Jeor Equation was introduced. The Mifflin-St Jeor Equation has been shown to be more accurate than the revised Harris-Benedict Equation. The Katch-McArdle Formula is slightly different in that it calculates resting daily energy expenditure (RDEE), which takes lean body mass into account, something that neither the Mifflin-St Jeor nor the Harris-Benedict Equation does. Of these equations, the Mifflin-St Jeor Equation is considered the most accurate equation for calculating BMR with the exception that the Katch-McArdle Formula can be more accurate for people who are leaner and know their body fat percentage. You can pick the equation to be used in the calculation by expanding the settings.

The three equations used by the calculator are listed below:

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