I would like to introduce you to the training methodology, which I was very interested in, I have been practicing recently and I am very happy.

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The Shotgun method will allow you to achieve 2 goals of strength and proportional muscle mass! 

(if, of course, we have a diet on a positive calorific balance) … 

Unfortunately, somehow gained weight when training strength strikte, is not very satisfactory and often the increments are asymmetrical … 

You can of course dump everything on genetic conditions etc … but you do not have to 

 

Training year! 

Training consists of 4 trainings a week 

2 workouts are power training called Shotgun 

2 trainings are ‘bodybuilding’ training called Troubleshoting. 

 

Shotgun training is 3 multi-joint exercises 

Troubleshoting are exercises isolated for given muscle parts 

The weekly distribution is as follows 

 

Day 1 

Shotgun workoutDay 2 

Troubleshooting workout 

Day 3 

Off 

Day 4 

Shotgun workout 

Day 5 

Troubleshooting workout 

Day 6 

Off 

Day 7 

Off 

 

Why such a distribution? 

A simple matter 

Complex exercises stimulate the growth of testosterone, on the second day after hard training we perform cosmetic training at an elevated level of testosterone. 

 

 

The breaks between the series are very important !! 

 

Sample training 

 

Day 1 Shotgun 

A1) Slaughtering with the trick with the interception 

Series 8 

Repeat 4 is 6 

Breaks between 100 seconds series 

 

 

A2) Squeezing 

Series 8 

Repeat 4 is 6 

Breaks between 100 seconds series 

 

 

B) Dead String 

Series 8 

Repeat 4 is 6 

Breaks between series of 120 seconds 

 

 

Day 2 Troubleshooting 

A) Diagonal cuts 

Series 5 

Repeat 10 is 12 

Break between series 60 seconds 

 

B1) Zottman curl (photo above, very nice exercise) 

Series 5 

Repeat 5 is 7 

Break between series of 100 seconds 

 

B2) French pressing with dumbbells (photo above) 

Series 5 

Repeat 5 is 7 

Break between series of 100 seconds 

 

C) Calves on the machine 

Series 5 

Repeat 10 is 12 

Break between series 60 seconds 

 

Day 4 Shotgun

A) Squeezing on a flat bench 

Series 6 

Repeat 4 is 6 

Break 120 seconds 

 

B) Rowing barbells 

Series 6 

Repeat 4 is 6 

Break 120 seconds 

 

C) Squats 

Series 6 

Repeat 4 is 6 

Break 120 seconds 

Day 5 Troubleshooting 

A) Lifting the barbell sideways 

Series 5 

Repeat 10 is 12 

Break 60 seconds 

 

B1) Prayer book 

Series 5 

Repeat 5 is 7 

Break 100 seconds 

 

B2) French squeezing 

Series 5 

Repeat 5 is 7 

Break 100 seconds 

 

C) Lifting the barbell from side to side 

Series 5 

Repeat 5 is 7 

Break 90 seconds 

 

 

Load 

The matter is simple, every week we increase the load in training with Shotgun training, so at the beginning we start training with less load, to gradually increase it from week to week … 

let’s assume that this plan is for 8 weeks 

so we start with 75% of our maximum load, with which we can perform a given number of repeats (eg 6 as for a deadlift) and every week we load 5% of the load 

 

1 week 75% of the load 

2 weeks 80% 

3 weeks 85% of the load 

4 weeks 90% of the load 

5 weeks 95% of the load 

6 weeks 100% load 

7 weeks 105% of the load (we try, it should go) 

8 weeks 110% of the load 

In Troubleshoting training, the load is chosen to perform the fall-down exercise. I also recommend starting with smaller loads at the beginning and from week to week they are successively picked up. 

 

A little bit from me 

I am very happy with this training, strength goes forward, mass also. 

I am currently an instructor at the gym in Krakow and I have already persuaded several people to this training and they are amazed at the progress they are achieving. 

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You can read also: Proteins supplement for beginners

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