Training 2004

   My training program as well as the selection of exercises has stabilized throughout the years by excluding the exercises and programs that brought no visible effect of growth and quality of muscles. My daily regime allows me to train in two phases, which is a big advantage, especially in volume training, when I can concentrate on a single muscle part and train shortly but intensively. My total number of series does not include warm-up series. A good stretching is inevitable to prepare the muscles for training. Sometimes I also do stretching during the breaks between the series or immediately after the training. I divided my training only into two phases and I changed the number of series and length of breaks.

Volume training

   In this phase, I do some basic exercises with heavy weights. I do over 18 series for large muscles and up to 10 series for smaller muscles, with at least of 80 % of the maximum weight. I try to hold the number of repeats at 6 - if I feel I can it, I increase the weight. The break between the series should not exceed 90 seconds. My training is divided as follows:

Forming training

   In this, shortest part of training, taking no longer than 3-4 weeks, I do more isolated exercises of the specific muscles. For large muscles, I keep the number of series at maximally 15 and for smaller, at maximally 8. I keep the number of repeats at 6, if I feel I can it, I increase the weight. The break between the series should not exceed 60 seconds. The training is divided as follows: