When you bring new exercises in your program and increase quantity of carried out sets, trainings become unfairly tightened. Stay in sports hall more than two and a half hours is absolutely unproductively: there are no more forces for last exercises and this negatively influences on the subsequent sessions. Besides, after long heavy trainings it is much more difficult to be restored, even if you are already skilled athlete. This breaks progress.

But if you wish to include new exercises in the program to tighten weak places and to increase load, division of trainings will be the most optimum variant. For this purpose it’s necessary to strengthen the schedule from three trainings in a week with one more training day. It will allow to carry out necessary exercises which cannot be contained in the three-day schedule. I suggest to train on Tuesday in addition to the program calculated on Monday, Wednesday and Friday. However many people prefer to have a rest on Tuesday because training on Monday, as a rule, is very hard.

If you will make decision to train in Tuesday, this training shouldn’t be same heavy, as in the first day of week. It will approach the exercises which are not demanding of the big weights, for example, jerks, weights in which are easier, than in bar liftings on a breast or dead draughts. Also it is good day for presses over a head. Press-up on bars with additional burdening will approach too.

Trainings on Tuesdays should be short, from 45 minutes till one hour. The combination of small weights and short training guarantees that working load in this day will be easy.

Some athletes which are more interested in construction of muscles than in power training, prefer to dedicate additional day for auxiliary work It is favorable for two reasons. If you carry out auxiliary exercises after the basic exercises on Monday, Wednesday and Friday then you little power for bendings of hands, presses downwards etc. But if you are working on small muscular groups at separate session it will be enough energy, and results will be good. read »