Duration and frequency of training

Proceeding from wide experience saved by years in bodybuilding, there is no necessity to include in training more than 15 exercises. The researches have shown that organism needs the break between trainings not less than 48 hours. This term is necessary for complete restoration. Such progress in muscle's development and in development of force is constant. In the beginning of your training way you should train each second day three times a week. The circuit of training: day of training - day of rest, after the third training - two days of rest. The people think that it is necessary to do big number of exercises, but it's not absolutely so. It is better to carry out more difficult and heavy exercise. And the heavier exercise is, the less time it needs to be carried out. The safety precautions:

1. You should always do bodybuilding exercises with secure persons, especially in exercises with free weight.
2. Never train in loneliness with the maximal weights.
3. Always fix the weight on bars by locks.
4. Carefully warm-up all parts of the body before training.
5. Never detain breath while you performance the exercise.