Eerchikios para la lumbar area

Tabla de ejercicios para trabajar los lumbares.
Es importante no olvidar los ejercicios para los lumbares.

Estos ejercicios están orientados a movilizar las articulaciones a nivel lumbar, fortalecer los músculos extensores de la columna, los abdominales, los glúteos y corregir la estática lumbar.

Boca abajo, las piernas extendidas y las manos bajo la frente. Levantar simultáneamente ambas piernas extendidas. Repetir 10 veces ambos movimientos.112208-1721-ejerciciosp1

Boca abajo, los brazos extendidos hacia adelante. Levantar simultáneamente un brazo extendido y la pierna opuesta. Repetir 10 veces ambos movimientos.112208-1721-ejerciciosp2

Boca abajo, las piernas extendidas y las manos bajo la cabeza. Levantar la cabeza y el busto con las manos siempre en la frente. Repetir 10 veces.112208-1721-ejerciciosp3

De espaldas con las rodillas dobladas contraer los abdominales, presionar la zona lumbar contra el suelo, doblar ambas rodillas contra el pecho, volver a la posición de partida y levantar ligeramente la zona lumbar. Repetir este ejercicio 10 veces.

De espaldas las rodillas dobladas y los brazos en cruz a la altura de los hombros. Doblar las rodillas sobre el pecho, después con una rotación del abdomen apretar las rodillas juntas contra el suelo lo más cerca posible del brazo (sin despegar el hombro opuesto del suelo), volver las rodillas contra el pecho y después volver a la posición de partida . Repetir 10 veces en ambos sentidos.

A gatas los muslos y los brazos en posición vertical y la espalda plana. Encoger el vientre, encoger la espalda y sentarse sobre los talones, volver a la posición de partida ahuecando ligeramente la zona lumbar. Repetir 10 veces.

A gatas, doblar una rodilla sobre el pecho encorvando mucho la espalda y extender la pierna hacia atrás. Repetir 10 veces con ambas piernas.

Sentado, las rodillas dobladas y los brazos extendidos hacia adelante a la altura de los hombros. Encorvar la espalda y después echarse atrás al máximo posible sin perder el equilibrio. Repetir 10 veces.

What is the Foam Roller?


The Foam Roller is basically a rubber roller or foam rubber, but remains strong, and that lets you run a technique called self-myofascial release, using our own weight and agility to “roll” in the area of ​​our body that pretend “massage”.

You can control the pressure you exert on the muscle, locating and emphasizing work in that area causing pain.

What is the Foam Roller?


The Foam Roller what can be considered a pseudo-therapeutic technique, similar to a massage therapist or could offer a professional masseuse, aloof, obviously this person may treat us in a much deeper way and relieve or eliminate muscle problem It causes us pain.

Nevertheless, the Foam Roller is being increasingly seen as a tool to incorporate into the training routine, in the part of mobility and / or stretching (heating and cool down). So its use is usually applied in two key moments: before and after the training session, allowing reduce pain and activating the muscles to undertake the exercise below.
Very important: the Foam Roller is indicated for muscle and connective tissue found around the joints, and never for them. So we avoid placing the Foam Roller on a joint directly.

Furthermore, the Foam Roller does not replace our physio, it is simply a tool to incorporate as a mechanism of self-help, and see if we present a rather watery condition, and that continues, it’s likely we suffer first injury, and therefore the wisest will cease activity and seek immediate professional.

Benefits of Foam Roller

Among the positive effects that could cause the use of Foam Roller can be found:

Improve circulation through the skin, fascia, muscle, and even tendons and ligaments. It manages to increase the supply of nutrients to these areas.
Due to effective blood supply, a better exchange of nutrients will be achieved, and circulating waste products resulting from cellular metabolism and enlarged by physical stress.
Correct certain problems of mobility, flexibility, because it can reduce the problems of shortening of muscles, tendons and ligaments. Within this group, we find the hip flexors, ligaments and the iliotibial band, psoas, among others, who tend to be “shortened” well by the very genetics of the subject, or by continuous muscle work (muscle strain) without the introduction of appropriate stretching exercises (stress reduction)
Correct any muscle imbalances muscle shortened members
Generate a greater range of muscle movement, decompressing areas that are under stress, or lack of work release in stretching.
Improving the work of stabilizers
Increased flexibility
Avoid muscle strains and injuries
Reducing stress, increasing the feeling of relaxation after the massage
Foam Roller How does it work?

When we experience physical health problems, such as pain and stiffness in the weight-bearing joints (hips, knees, spinal points), the most common action (instinct) is to go to a possible treatment to eliminate pain, such as acupuncture, chiropractic, ultrasound, electrical stimulation … And sometimes, if the cause of the symptom is not large, it is likely that without need of these more complex techniques can delete it.


This is how acts the Foam Roller, exerting pressure on the muscle, releasing tissue that may have created the “trigger points” (trigger points). These areas are typically generated in the fascia that covers the muscle, and are due as a result of voltage, overload, sudden overstretching, compression by poor posture, muscle shortening by the position …

They are often located in areas of the trapezoid, and those who suffer, feel enough pain to compress the area.

Apply the Foam Roller often worth as massage mechanism of muscle fascia as a method of preventing potential “trigger points”.

Foam Roller How is it used?

As a rule, the first day of use will be very conservative with the application of pressure, because we’re not used to it yet. We may be increasing this variable when we catch ease with the technique, and even be adding more pressure, if for example we use the other members (place the leg over the other who is suffering direct pressure roller).


We started by making a pressure in the working area or region, locating such a large (leg) portion and we will introduce this small pressure points along it, keeping the position some seconds. Then “we roll” more broadly, covering most of the area.
Special attention to the closest joints where higher concentration of tendons reside areas and therefore weaker areas. Reduce pressure on these parts.
At the end of your training as a method of reducing pain and promote better blood circulation of tissues, place the target muscle area (sore) on the roller (here we shall lie on the floor).
We will make continuous pressure on the point of pain for about 10 seconds, then “roll” slowly this region, about 20 seconds.

Currently I have some time using the Foam Roller in my workouts, for activation of heating and joint mobility before and after it, as a measure of decompression, relaxation and pain reduction caused by the session.

The Foam Roller is really cheap and in my point of view would be very interesting for anyone introduce, train or is sedentary, since the benefits will be adjusted to each of them.

Gaining muscle weight (Bill Starr)


A warm breeze coming directly from the blue Pacific, found its way up the slopes of Mount Haleakala and entered my room. I was on my typewriter, trying to catch up on my correspondence. When I looked to my left, I could see the top of the forest of eucalyptus and pine fields of the Pacific coastline which forms the back of the island of Maui. A splendid scene.

It was a good time cuano a blue van entered the track and field Coryell seven residents entered crazy dogs barking. Field Coryell is not a field in reality, but rather the home of my hosts. But they had so many visitors that came later that the name seemed more appropriate.

Arthur, the son of one of my friends, left the van and pushed my door open.

– “Come, Arthur”

He came and said, “Are you busy?”

-“I write letters. It seems I can never catch up. I can help?”

-“I hope you can. My father said to speak with you. I need to gain some weight. I have another year to play football and if amerciano want to have any chance of getting a university offer, have to get bigger. ”

I pulled the letter out of my completed by typewriter and turned my attention to Arthur.

– “How much weight do you want to win?”

-“As much as I can. I hope to be between 7 and 9 kilos. Right now weighing just over 81 kg and I need to at least be in the 88-90kg when summer camp is open. ”

-“In what position do you play?”

– “Linebacker. I probably put in the middle this year, since I am the only veteran linebacker. ”

– “Are you lifting weights?”

– “My father bought me your book (The Strongest Shall Survive) about two months ago and I’ve been following your program since. I just started last week advanced program. ”

– “You’re getting stronger?”

– “Oh yes, my squats have increased 45 kg for five repetitions since I started. I’m lifting 125 kg for five repetitions and doing bench press 102 kg to 5 reps. I also loaded with 88kg power for five repetitions. ”

– “This is excellent progress, and various exercises have a good balance. Ok, the program continues with the book. Let’s talk about your diet. Are you eating too much? ”

– “My family is about to disown me,” he laughed. “Dad does not talk of putting a lock on the refrigerator door. At most, but my body weight seems stuck in the 81kg. ”

– “How often do you eat?”

– “Whenever there is food in front of me.”

– “Be a little more specific. How many meals or snacks eat a day? ”

– “Stop thinking,” looked my wall as he counted his fingers as he spoke, “I take three eggs, toast, milk and juice for breakfast. I took three sandwiches, a piece of fruit and a quart of milk for lunch. After dinner, as my mother cook. And usually I take a snack before going to bed. ”

– “What kind of snacks?”

– “Normally cereals, shredded wheat or peanut butter sandwich.”

– “Do you take a good amount of protein at dinner?”

– “I guess, but my mother cooking many dishes and sometimes have little protein in them.”

-“Anything else?”

– “Not regularly. On weekends, when I’m at the beach, I can eat a little more, or sometimes less, depending on what you have. ”

– “According to Arthur, I’ll give you a few tips on how to gain some weight.”

I did my usual high-powered grain mixture, added a generous portion of honey and coffee with Matt, I leaned back in my wicker chair and savored the aromas filtered through my bedroom. The plumerias were in full bloom, and the air was filled with the rich fragrance.

– “Something you have to know,” he said as he turned a chair and sat in front of me, “is that I know a few guys on the team who are using steroids to gain weight, but I decided not to use them.”

-“Good decision. You’ll be in the lead in the long run. Let’s talk about your diet. The basic rule is qeu to gain weight you must eat more calories than you’re burning. So you’re telling me, that is not happening, which leaves us with two courses of action: One is to cut your spending power, the other eating more calories. ”

– “I do not think you can, or want, crop. I have my job, and most are fieldwork. After training. And I do not want to leave my surfing weekend. ”

– “Therefore we will proceed in the other direction. During the following days, I want you to keep an accurate record what you eat. Write down exactly how much you eat and when you eat. Write down each apple, burger and crisp, no matter how small. This will help you see the picture of your current food intake. I want you to start eating more frequently, not necessarily much time, but more frequent. When you eat a huge meal, much of its value may be lost because the digestive system of each individual can only handle a certain amount each time. It is much easier to assimilate food when taken in small doses. ”

– “But I’m at work all day, no shops where I work.”

– “I’m not talking about food per se, but of foods that are easy to carry when you’re at work. Fruit, for example. You can take half a dozen bananas in your bag lunch right? ”

– “Yes, lots of bananas around where we are.”

– “And you can cook a dozen eggs the night before and take them with you, right?”

-“Yes I can do it. I see where you’re going. But many eggs? ”

– “The best bodybuilders in the pre-steroid was used to eat up three dozen eggs every day to gain weight. Eggs are one of the lowest cost and highest quality foods. Everything about them is nutritious. This is really a plus for the strength athlete.

So start eating more eggs. It takes four or five for breakfast, instead of three now, along with two glasses of milk, two toast and juice. Come as usual, because anyway eat too much and would probably be a waste. afternoon, take 2 or 3 pieces of fruit more and 3 or 4 other eggs. This will increase your daily food intake considerably. ”

-“I like the idea. He was hungry mid-morning, but did not want to bring more sandwiches. And what I take in the evening, after training? ”

– “Dinner as usual. At night your mother do one of those high-carb casseroles with little protein, simply take a protein shake with your food, and that will be covered. Take your shredded wheat afternoon and then a protein shake just before going to bed. ”

– “In your book ‘The Strongest Shall Survive’ wrote about protein shakes. Do you really think that help? ”

-“I believe it. Number of strength athletes have come to add up to 200 grams a day simply by adding a protein shake in their daily diet of. ”

– “Wow, that would be super. Some kind of protein powder special? My budget is tight, I’m still paying off the truck. ”

march bill
This is no Bill Starr, but Bill March, but the photo was nice :)

– “Almost every commercial protein products are excellent. The basic formulation is very similar in all of them. The price is usually the primary factor in choosing one over another. If there is little money, I suggest you use milk powder as a protein source. A cup of powdered milk has about 30 grams of protein, and, along with milk shake, you will have all the protein your body can absorb a hit. Powdered milk costs a third of most protein powders. ”

– “This is what I will use for now, until I can save a little. I will spend a few dollars in my vitamins and minerals now. Any formula especially for smoothie or should take anything in the blender? ”

– “I have learned that a simple and tasty smoothie is best. When they are too thick, too many ingredients, people get tired of them faster. Mix things that taste like it separately and the final result should be favorable. My personal favorite is a mixture of whole milk, protein powder, a cup of blueberries, yogurt and a couple of scoops of chocolate ice cream. Not too thick, so I can drink me easily. ”

– “Why yogurt?”

– “The Yogurt contains acidophilus, which helps in the digestive process. Which, incidentally, is a very important aspect in gaining weight. It is not simply as commas, is also much used by the cells at the end. ”

– “Is there anything else I can eat to help with assimilation?”

– “The papayas that abound here are excellent digestive aid. Start taking one after breakfast and dinner. I also want to increase your intake of vitamin B. How much vitamin B shots now? ”

– “I’m taking a multavitamínico, which has lots of Bs.”

– “I encourage you to invest in a bottle with vitamin B complex high power.”

– “Do you really help?”

– “Here’s an outline of what some of those Thiamine B, B1, B2 riboflavin and are vital for the metabolism of carbohydrates.. Pyridoxine, B6, biotin and folic acid are essential for the metabolism of proteins and fats. The B vitamins, in short, are responsible for converting the bananas you eat into usable energy and burgers in muscle cells. ”

– “Okay, I see where you’re taking me. How many should I take? ”

– “B vitamins are water soluble, and are expelled in the urine quickly. It takes two in the morning after breakfast, two after lunch, and a dinner at the end. You have to be careful because they are, in effect, energizing, so keep that in mind. I do not recommend you to take them too late because they can keep you awake. ”

– “Okay, I have the program. Anything else I should know? ”

– “Try to rest a lot. The more the better if you’re trying to gain weight. Try to reserve energy for essentials right now – your job and training. I know you love surfing, but until you win the weight where you want it, you may have to sacrifice some time in the waves. ”

His eyebrows furrowed deeply.

– “I can not stop surfing.”

– “No I said I have to leave. Already how much you like the sport. Simply I suggest that cuts the time you spend in the water for a few weeks. Instead of three hours of surfing, make two and relax more time in the sand. Just for a while.”

There seemed to like the idea. Surfing is like breathing for a young man on Maui.

– “Should I change something in my training program?”

– “No, continues with the advanced program. He works hard on squats and back at work. You can gain a lot of good weight in your legs, hips and back. Give priority to these muscle groups. Your chest, shoulders and arms work are not so important now. ”

Arthur got up and put the chair back against the wall. -“Thanks for your time. I will stop at Foodland on the way home and buy some of carnation milk powder, some yogurt and ice cream and milkshakes start with today. I wonder if the store sells health Makawoo a good vitamin B complex ”

– “More than likely. You can also check the shelves of your grocery store, because they usually have vitamins. ”

Arthur walked amid the barking of dogs, I decided I had already written enough people and I started to read the final pages of “The Last of the Mohicans.” Uncas had serious problems, since it had been captured by the vile Huron. But Hawkeye was already on his way to rescue his friend.

About three weeks passed before Arthur listen to nothing, but on a sunny Friday Aloha, was lazily watching the rainbow in the valley just below the house, when I saw his blue van up in a cloud of red dust as he climbed road. The dogs began with his usual chorus of barking when he walked up the steps.

– “So, how about I go” I asked.

– “Do not you see ?,” he replied while doing double bicep pose for me. “I won more than 5 kg!”

– “Well, now that I look closer, I can see it. You look good. Your legs should have grown about 5 cm. ”

– “7.5 to be exact. I’m doing squats with 147kg 5 reps now. I brought a list of the things I like. Still you want to see it? ”

-“Not necessarily. Mainly I wanted buzzed account your daily intake. I help you?”

Yes, he did. I wrote everything I ate the week before we talk and then record what I ate the following week. Just I bend the food consumption. The idea of ​​fruit and cooked eggs worked great. I can peel and eat an egg while I push the mower and not miss a beat. ”

– “Do you still take the shakes?”

– “You bet I do. I think they are the biggest reason why I’m winning. And papayas. He did not have any the first two days and had lots of gas. But as soon as I started with papayas, no more gas. I’ll tell you a bonus I did not expect, I am full of energy throughout the day. B vitamins that are right? ”

– “. Are Bs seems to get your goal.”

– “I think I’ll make it. Even if I reach 88.5 kg or so, I will give you a great advantage over what I could do with 81kg. I also took your advice to cut with surfing. Now I just look at the girls instead of surfing each series. And it is not something too hard. So thanks for all the help! “

Forearm: techniques and tips

Then came the day of arms, yes, that day where we men we feel powerful and eager to detonate nuclear-fibers these members. Come for a few biceps curls, as heavy as possible, 1, 2.3, 4, 5, 6, 7, 8 reps and almost at the ruling. After a few sets, we go for a Skullcrusher Triceps bar and so on. When we go to the shower almost we can not get us out the shirt and sometimes we ask for help for it.

After training your arms, this is the position where you sealed with your shirt and you can not get the draw. Surely he gave you laugh, but I bet you did not laugh when it happened and you were alone at home.

After training your arms, this is the position where you sealed with your shirt and you can not get the draw. Surely he gave you laugh, but I bet you did not laugh when it happened and you were alone at home.

The question is: where he was training forearms? others say “is indirectly trained with the biceps, so no problem.” Sure, if that’s why I train abs then when I laugh.


As you know that these muscle groups are indirectly trained with many other muscles, it is necessary that you spend 1 to 2 workouts focused on the week.
If you do not train them:Wrathforearm-300x225

– Weakness in your grips: No matter what your biceps are 48cm if your forearms are not developed, the functional strength to pick up heavy objects off the ground or weighted bar from below may not be possible..

– Poor aesthetics: You may luzcas well with sweatshirts, T-shirts but shirts or conventional, your forearms look like a son out of the clothes; recalls that there should be symmetry.

– Less possibility of loading: If your forearms are not strengthened, you’ll hardly load the bar to, for example, do deadlifts with over 150kg; it happens that you can not even raise the bar.

– Weak Hands: Yes, the work has full connection forearm muscles palm, which will be your allies when your arms are no more, they keep on “autopilot”.

If you want to keep you going, we will introduce 4 exercises so you can develop your forearms.

The enviable forearms Frank Mcgrath (the bodybuilder emblem of the Animal line)

The enviable forearms Frank Mcgrath (the bodybuilder emblem of the Animal line)

EXERCISES your forearms

WINDING 1: You will need one short bar of dealing triceps, a rope and a disk. With you do 4 sets of 15 curls, your forearms begin to feel the work.

Curl is working well, it is basically rolling the hanging rope with the disk; He works all the edges of the forearm.

Curl is working well, it is basically rolling the hanging rope with the disk; He works all the edges of the forearm.

2 – HOLDINGS: Everything about this whole exercise but unknown here:

3- CURL Forearm: The forearm or bicep curl forearm is 2 timers and can be performed with dumbbells or bar. Two illustrations below:

With barcurl-barra-antebrazo-300x168

With bar

I curl_antebrazo_invertido


4- HAMMER CURL SEATED: Yes, the famous hammer dumbbell, but sitting. By adopting this form, your forearms have no mercy and can not be balanced as when you stand; your arms are alone against the world.

Seated dumbbell hammer.


Complete Guide to develop a training program Hypertrophy Muscular

Training program for Muscular Hypertrophy:
Guide to Developing.
Hypertrophy is defined as the increase in size; muscle hypertrophy is the increase in diameter of muscle fibers by producing more myofibrils, mitochondria, sarcoplasmic reticulum, between otros1-3. This increase results from repeated muscular activity that involves great effort, as is weight training, called in the exercise literature of resistance (resistance exercise), which is defined as progressive overload skeletal muscle resulting in increased strength muscular4 and growth. In this case muscle hypertrophy is equal to increase muscle size induced stimulation weight training.
In endurance exercise there are different modalities or training methods, these are classified according to the type of resistance in three main categories: isotonic, isometric and isokinetic.
Isometric training course involves isometric contractions in which the muscle develops force without external movements and the length of the complex muscle-tendon does not change, that is, it is a contraction in which no joint movement and muscle does not change length.
The training consists of performing isokinetic muscle contractions at a constant speed throughout the range of motion, you can only be done with specialized equipment.
The isotonic training refers to dynamic exercise in which the muscle exerts a constant tension. It has been found that this type of training though the external resistance (weight) remains constant, the muscle does not develop a constant level of force, therefore the term isotonic is replaced by the term “constant external resistance dynamics” 5. In training dynamic constant external resistance and absolute load (weight) it is constant throughout the motion, as when a barbell is lifted. In this article we will refer exclusively to this method.
By using dynamic actions concentric contractions (muscle produces strength while shortening) and eccentric contraction (muscle produces strength while stretching) which are also the major muscle actions that we use for our program are made.
After this short introduction that I hope has been useful, then move on to developing the program.
For years people have turned to weightlifting in order to increase muscle mass, which is why you might think that the experts in this field would agree on how to develop the optimal weight training program for the increase same. Researchers suecos5 on a review of scientific literature concerning the issue, they concluded that not even know what the optimal training program to promote muscle hypertrophy, since it is difficult to determine the appropriate dose for each type of training and type of action muscle for the specific purpose of stimulating hypertrophy. Therefore I propose below an alternative for the development of a program that hopefully useful for many fitness enthusiasts, athletes or fisicoconstructores. Still many other options for developing training programs can take place or available.
First of all I should mention that the prescription of exercises in weight training should be an individualized process, using appropriate techniques and equipment necessary for the safe and effective program implementation. It is also recommended that a competent specialist is involved in the development of mismo6.
To develop a program of weight training, a specialist determines the maximum lifting capacity individually. That is, the maximum amount of weight that can be lifted once properly (maximum weight with which you can only perform one repetition of an exercise) and refers to it as repetición7-9 maximum (1RM-toed English: Repetition maximum) and in our language we will refer to him as 1MR. Example: Carlos made a single repetition in bench press with 100kg, 100kg therefore = 100% = Maximum repetition or 1RM.
The maximum repetition weight also refers to an individual may lift veces8 number of, for example, it is the weight 10MR an individual can lift 10 times and not more. On the other hand, if an individual completed a series and made a certain number of repetitions but it could have made additional repetitions (2 or 3 more) then it is said that did not make their maximum repetition and refer to this as NMR (No Maximum Repeat) 9.
Muscle strength varies depending on the muscle groups involved and the type of survey used (for example bench press, bicep curl), which is why the maximum lifting capacity must be assessed for each ejercicio7. Without doubt one repetition maximum test can be performed to any type of survey in order to establish the maximum force in that movimiento10, including tests are usually performed more value in exercises with bar. Among the points that got against performing such evaluations or evidence that the amount of time you have to invest, but I assure you it is worth because there is nothing more personal and precise. Clarified that the maximum repetition tests are recommended for healthy people, without any injury.
1. First you must find the 1MR of the following exercises: (the number of exercises per muscle group to perform depends on the level of training so I suggest see Table 3 for calculating no unnecessary MR):
The names of previous years were taken from the book Guide weightlifting movements by French author Frédéric Delavier11, I invite you to observe a clear and precise technical execution of most bodybuilding movements within it.
Regularly exercise selection for training programs or fitness empírico12 is based on knowledge, therefore, the selection of the previous years is based on studies with electromyography (EMG) 12-17. EMG measures the electrical activity of muscles, shows that both work the muscles to perform specific exercises and therefore identifies what exercises are best for building size and strength more efficiently and avoid waste of time when we train. Scientists can determine the levels of muscle to measure electrical activity during exercise activation, this is achieved by placing electrodes on the ejercitados18 muscles. The more work a muscle or are more stressed, more electricity will be produced and measured in the EMG. The above are not the only exercises to build muscle mass but it has proven to be the most effective.
While we have seen that both the joint exercises (leg curl, leg extension) as the multi-joint (bench press, squat) are effective to develop hypertrophy, the main recommendation of some texts suggest the use of multi-joint exercises and the use of free weights instead of machines. And the use of large muscle groups to enhance first hipertrofia6 (see further order of exercises to determine how to plot your routine).
The recommended based on information consultada7,8,10,19 to find the maximum repetition of each exercise protocol is as follows:
1. Refrain from training or vigorous physical activity at least for a period of 48-72 hours before testing.
2. Perform an inspection team to use to avoid broken or worn components.
3. Perform tests as possible under the supervision of experienced and qualified individuals, this can make the process more efficient.
4. Individuals or novice beginners must have a previous session of familiarization with the equipment and an explanation of the purpose of the tests.
5. Avoid smoking and drinking alcohol, caffeine or very dense meals at least three hours before the tests.
6. Perform a warm up (3 to 5 minutes) by joint and dynamic movements of the muscle groups to be evaluated. Do not include stretching exercises to warm up.
In general the first series of heating must be done with a very light weight and must be made of 5 to 10 repetitions. This first installment must feel extremely easy. They must then be done 2 or 3 series more than 3-5 repetitions using light weights yet. For the average person 5 to 7 total heating series are probably best. Rest periods between sets of warming may be relatively short (one to three minutes between sets).
In experienced individuals who know about which is the maximum weight that can be lifted by exercising, it is recommended to perform a series of 8 repetitions with approximately 50% of the weight, followed by another series of three repetitions with 70% of the approximate weight as part heating.
7.Empezar with light weights and then gradually increase the weights until you find the maximum weight with which you can achieve a single repetition. Try to find this weight in about 3-5 attempts as much as they exceed this number agrees force due to the volume of work done. Rest for 3-5 minutes max between attempts. Must necessarily be a person who succor in case you could not lift the weight to use. In some exercises at the time of the test, if possible, ask your assistant to pull the stand rod so that you avoid slight losses of strength or you’re concentrating more on getting the weight of the base than at the test ( eg during bench press).
Regarding stretches: It is generally believed that pre-competition training or stretching may prevent sports injuries, so that stretching before a workout is usually seen as a good idea. In recent years, scientific research has been performed by observing the effects of pre-training tests 1MR or stretching. What has been found is that stretch before training decreases the strength and power, this can seriously affect tests repetición20-23 maximum. The recommendation is that you always carry out your stretches at the end of your training or testing your MR. Another recommendation would be to stretch the muscles that day they will not exercise as the effect of the decrease in strength and power is limited to the muscle groups that have been stretched. Torres and colaboradores24 suggest that stretching after performing eccentric training (contractions when the muscle lengthens, the muscle produces strength while estira5) reduces muscle stiffness caused by training and helps restore normal range of motion, stretching does not reduce pain but promotes normal function.
It is suggested that beginners lifters or novices do not perform the assessment of the maximum repetition in one go (ie 1RM), this is indicated as in unaccustomed to weight training individuals the risk of a muscle injury seria7 is increased, 8; it has been documented that the use of the test 1RM in untrained individuals or beginners carried shoulder injuries (for test bench press), knees (for test squat) and lumbar spine (for test deadweight) due the large amount of stress to which the joints are subjected during maximum lift.
For the foregoing and to minimize risk assessments in force, scientists have developed equations which can predict the maximum repeatability.
General equations for determining the maximum repetition
General superior.- to train the weight Determine which could perform only 5MR (in kilos) after transfer that data to the following equation:
(Weight with which MR performed 5 x 1.1307) + 0.6999
General inferior.- to train the weight Determine which could perform only 5RM (in kilos) after transfer that data to the following equation:
(Weight with which MR performed 5 x 1.09703) + 14.2546
Another way to estimate overall 1MR is the information presented in Table 1, there maximum number of repetitions which can be seen in the column on the left shows, the number of repeats predicts a percentage of 1RM to estimate maximum strength of an exercise simply multiply the weight with which you made a number of repetitions for the factor that is in the right column.
Example to use Table 1. Carlos performed 5MR with 104kg squat, 104kg then multiplied by 1.15 equals 119.6Kg would be their estimated 1RM. An important thing to mention is that the less number of repetitions realices more accurate the estimate.
The result of any formula used by an estimated 100% or your 1RM load.
In advanced athletes can also have difficulty or be dangerous to perform tests of 1RM for some exercises (eg French Press). Studies have shown that the equations to predict the maximum repetition do not apply to athletes entrenados26,27 (advanced and elite) so I suggest you perform most advanced testing 1MR exclusively exercises that present difficulty, apply formulas .
Pursuing the goal of increasing muscle mass must understand certain concepts and information, the above will find below information for some may be tedious, but were placed in order to provide greater guidance to make informed decisions in developing a good training program.
Continuing, muscle hypertrophy may develop if an individual works in a range of 60 to 80% maximum repetición9,28,29. That is why once certain maximum weights to repeat the above exercises, estimates the following percentages for those 1MR: 60%, 65%, 70%, 75% and 80%.
Example: The maximum repetition Carlos in bench press is 100kg, therefore = 60% 60kg, 65kg = 65% = 70% 70kg, 75kg and 80kg = 75% = 80%.
Look at the example in Table 2 to give a greater idea of ​​how to calculate percentages MR.
Having calculated the percentages of 1RM and therefore the weights will notice that there are times when the weight gives you numbers with decimals, for example, in the table above 80% of the preacher is 49.6, that is the weight you’d use . As might be expected in the gym no disks 100 grams, the weight simple logic rounds a value for the team of your gym.
However, in well-trained individuals (people who take much time doing weight training or fisicoconstructores) is recommended to work with the same or higher loads to 70% and perhaps your body is very “adapted” or “accustomed” to lower loads (60 % to 69%) as possibly greater incentives are needed to develop hypertrophy. Only beginners and intermediates may work with lower loads. In a comprehensive review of weight training and colaboradores6 by Kraemer it suggests that advanced athletes train with loads of 70% to 100% of 1RM with emphasis on the use of 70% to 85% load to achieve muscle hypertrophy. This data in turn are consistent with the most recent comprehensive review to hypertrophy by Wernbom5 and his team, where it is mentioned that apparently intensities of 70 to 85% of 1RM are sufficient to cause hypertrophy and higher loads are not necessarily greater gains in muscle mass. Advanced individuals must then calculate 70%, 75%, 80% and 85% of 1RM.
The previous paragraph applies the principle of effective stimulus carga30 which states the following: The training stimulus must exceed a minimum threshold of intensity so you can start an adaptive reaction. The lower threshold stimuli that do not exert any effect, just above the threshold level remain functional, strong initiate physiological and anatomical changes occur too strong and functional damage. An example would be unrelated to weight ask a runner who is rested to carry light walking an hour, logically this would not produce any effect to create adaptations in your body and enhance athletic performance. I hope this explains that advanced athletes or fisicoconstructores should work with loads greater than or equal to 70%.
With the prefix the overload principle progresiva30 which states that when the athlete is internally adapted to certain external load training should be increased this progressive way to get a new adaptation (in this case muscle hypertrophy is sought) is respected . The principle of progressive overload is one of the major components in all training programs. No overload no adaptation, neuromuscular adaptation occurs first and is followed by an increase in mass muscular6,31. Progressive overload refers systematically applying a training stimulus that forces the body to adapt and grow later.
So you can locate what is your ideal work load I make slight adjustments to definitions made by Kraemer and colaboradores6 to define beginning and intermediate and, like Wernbom5, placed in advanced and elite into one category.
Beginner: Guy does not have any experience in weight training or have less than six months training.
Intermediate: Guy has experience in weight training and has typically been at least 6 months of relentless training
Advanced and / or Elite: One individual with many years experience in weight training or who is a highly trained athlete and achieved high levels of competition.
2. Made this, it is necessary to clarify some concepts before proceeding to the development of the training program.
Coaching is the art of stimuli load order to achieve a particular objective on a particular30 time. A program is a plan, a project or a set of instructions to perform. To draw a training program for muscle hypertrophy loads must be planned and therefore must have a periodization.
By periodization of training it means the system during periods entrenamiento28 cycle. The dictionary tells us that a cycle is a series of phenomena that recur periodically in a certain order. The periodization used variation in the design of a program of weight training. The variation in training is a fundamental principle that justifies the need for changes in one or more programmable variables over time, to allow the training stimulus remains óptimo6. It has been shown that systematically vary the intensity and volume is more effective in the long term progress.
The most common proposal in resistance training (weights) including planned variation is periodization. The use of the concept of periodization is not limited to elite athletes or advanced athletes and has been successfully used as a training base for individuals with varying levels of fitness6.
With all this I want to be clear that if you want to make a training program well designed and / or structured must have a plan in order and this in turn must be divided into cycles, in which the loads shall vary with time in order to develop muscle hypertrophy.
Surely you’ve heard many times in the gym to “shock the muscle” you must “vary” your workout routine, so almost all of the individuals who have heard this tend to do a different routine for each session, but really How often vary training loads ?; think about this: if you train one week with 65% of 1RM, the next 70%, the next 75% and so on do not you change this sound like loads ?. Recall that the training load has two main components: volume (number of reps and sets) 5 and intensity (kilos or% 1RM) 28. By this I mean that if you make the same exercises you can “shock the muscle” if you draw a suitable program, why expose this training periodization used variation.
Returning to the concepts. Training cycles can manera28,30 classified as follows:
• microcycles (last few days, usually a week or 7 days)
• mesocycles (last from 3-4 weeks to 3-7 weeks)
• macrocycles (lasting a year or a semester) and
• MHz (last 2, 3 or 4 years).

The definitive guide to the bench

Science bench it right!

This article describes how to perform the bench press correctly and with good technique to get maximum results, failure to do so you are at risk of shoulder injuries, lower back or a sudden tragic event such as the rupture of the pectoralis major, the which can leave you out of training for long.

For beginners or fitness enthusiasts is information is useful since it will serve to achieve an almost perfect execution. For advanced that you know do it is always good to review information and equal find something new or simply unknown. And if you really are a sport lover Iron surely you will enjoy it more knowing that the information was obtained from serious training articles (see scientific references at end of article).

In bodybuilding competitors it is unquestionable that the aesthetics of the whole body is critical, but specifically for the top, a highly developed chest is crucial for any competition. Turn on the fitness enthusiast, a winner chest look always attracts attention. Obviously you have to fight to get this muscle size and undoubtedly one of the exercises that serves more to this purpose is the barbell bench press, also known as bench press. The foregoing is backed by a scientific study in which the effectiveness was examined bench press bar against dumbbell bench presses and “Christs”. The conclusion of the researchers was that the barbell bench is the best exercise for breast development (1).

The bench press is one of the most popular exercises in a program of strength training and is used by both beginners as experienced subjects. Proof of this is that generally it is easier to train the device to perform squats this vacated the bench.

Even when assessments are made maximum strength, the bench is one of the primary and fundamental to use (2) years. As if that were not enough, part of the exercises running powerlifters in their skills.

Science bench consists of the following sections: Structure and function of the pectoral muscle, amplitude selection ideal grip, recommended execution, frequent errors and mentalizing, verbal support and hydration.

Structure and function of the pectoral muscle

In implementing any exercise is extremely important to have prior knowledge of anatomy and biomechanics of muscle training, in order to realize it in the best way, that is how science began bench.

The bench press with more muscles than any other chest exercise active bar. These include the pectoralis major, pectoralis minor, anterior deltoid (front of shoulder), brachial triceps and serratus anterior (3.4). In this section we will focus exclusively to the pectoralis muscle.

The pectoral muscle is divided in pectoralis major (see Figure 1) and pectoralis minor (see Figure 2). The greater pectoral turn consists of two heads (fascicles): The sternocostal which is the largest part and so many fisicoconstructores focus exclusively on this head. The other is the clavicular that is smaller and does not cease to be less important. The pectoralis minor is lying deeper in the clavicular head of the pectoralis major and apparently does not play an important role in adding muscle mass in the chest.

Its main action is to move the whole muscle to the humerus, the clavicular bundle flexed arm and extends it sternocostal bundle (5).

Figure 1. Pectoralis major;


Amplitude selection ideal grip

Most of the people who for years have practiced the bench press often have shoulder problems. This is the result of poor training programs and inadequate techniques, which causes common weightlifters usually have shoulder operations. This is confirmed by South African researchers (6), as they found that inflammation of the tendon of the pectoralis minor is a common cause why there shoulder injury and that this is due to the press bench especially when excesses or poor technique are presented in execution.

Acute injuries (rupture of the pectoralis major) and chronic injuries excesses (joint and pathological processes that destroy bone) are common problems caused by the bench (7).

This is where the amplitude of the grip becomes important, as this depends if it increases or reduces the risk of injury.

In the early eighties he had noticed an open run the bench grip activated over the pectoral muscle (the information available at the time could cause athletes preferably use that type of grip. In 1982 the National Association of Force and Fitness USA (NSCA), an authority on the training against resistance (weights), published a document in which it was mentioned that the “ideal grip” is one in which the lifter is the most advantageous for the same position (9 ).

In 1985 a treaty of bench press techniques for powerlifters, Mclaughlin suggested that an open grip performance increase (10). In the same year Lander and colleagues published otherwise, in their findings it was found that a close grip allowed lifters generate considerably more force initial manner and for subjects who used the broader grasp the initial explosion was compromised (10) . A few years later in 1992 Wagner again examined the effects of amplitude grip bench performance, and in this study found that subjects who performed moderate grip the bench were able to significantly lift more weight than subjects they used a close grip, grips too open showed not be very effective.

T-bar rowing with chest support

This routine, similar to the horizontal barbell, allowing better concentration on the back of the work since it requires less effort of concentration in the body positioning. Work done primarily to latissimus dorsi, teres major, the posterior deltoid, arm flexors and trapezius and rhomboids.remo-en-barra-t-con-apoyo-al-pecho


Standing, knees slightly bent,
Passing the bar between the legs,
Keep your back straight, inclined at 45 ° or trunk supported inclined ventrally on the bank if the apparatus allows,

Inhale and bring the bar overhand taken up the chest, exhale at the end.
Repeat the movement.
Rod end with machine back


Note: Note that by reversing the grip, ie underhand grip, part of the effort will move to the brachial biceps and upper trapezius end milestone.

The best way to run the high pulley pull

To make the pull of more efficient way is to do bringing the bar to the chest; how “old”, in which the bar is led to the back of the neck does not isolate the muscles of the upper back to the best Brazilian sports scientists report in an article published in the “Journal of Strength & Conditioning Research” , citing estirrar bar behind the neck is risky, arguing that it is clear that pull the breast is more efficient to train the upper back muscles, the latissimus dorsi (latissimimus dorsi)

The traditional way of running the pull-bar is detrimental to the shoulder joint is why many trainers prefer the version that the bar is taken to the chest and the Brazilians sought to know if this version would have consequences that trains the muscles and if this version would also be better for the muscles.

Scientists put 24 young adults with an average of 35 years to train the lats to the old style and safely, plus an additional form to be novelty, a bar with V-shape, as shown in the figure, as if a mixture of the two.
The volunteers performed series to 80% of your 1RM.
The researchers placed electrodes to the muscles of the upper back, chest muscles, shoulders and biceps.
The figures below show the amount of effort exerted volunteers with each of your muscles. V = V pull with the bar; B = pull the neck; F = pull the chest.

The three large dorsal exercises stimulated in the same way and shows the graphics; where black bars represent the concentric movement when weight is stretched upward; The gray bar represents the eccentric motion, where the weight is low.


Here there is no difference; but a difference in activation checked note biceps; slightly smaller with stretched V, but rather less with stretched F.
With respect to the muscles of the shoulders, the stimulus is a little higher for B and stretched F; and activation of the muscles of the shoulders with stretched V is even smaller.
Analyzing information, all versions of high pulley to pull the large dorsal ridges stimulate the same way, but the old version (to pull the nape) less efficiently isolate the muscle group and if you intend to specifically work top back, are exposed every reason to say that is better to pull lat pulldown and not the nape not be safer, also more efficient, and if you hate exercising pull the chest, the option V bar is equally good.

The correct technique of the low pulley row

The middle part of the back and the (big numbers) are composed of a large amount of muscle mass in thebody and train these muscles in an efficient way should be a central point of a good training program; andin order to maintain a good health of shoulders and posture, in combination with the development ofmuscles which contributes significantly to the total mass of the body train back properly is the key;Unfortunately, very few athletes pay attention to your back or trained it‘s so inefficiently that the training iswell inefficient.
In this article we will see some common variants of the oar in the pulley, but most of the comments couldbe equally applied to the bar or dumbbells, rowing or even into several rowing machines, important thingis in the mechanism of the different movements.


Muscles worked


Rowing on the pulley can reach a number of different muscles, depending on the specific variantperformed; the dorsal, the middle part of the back trapezios, biceps, rhomboids, back of the deltoids, andthorn erectores; all of them can be achieved in one way or another, depending on the type of rowingperformed.
Up to the long head of the triceps (which is involved in shoulder extension) receives some work of certaintypes of rowing, is basically one of the major compound movements; the strokes can work a large group ofmuscles in a small amount of time.


The basic technique


Starting with the basic position of paddling with parallel (in semi-pronacion)grip; in the boot image youwill notice that the torso is only slightly tilted to the front with the knees bent and the back maintainedupright; Add some paddling variations include Flex (bend the upper or lower part of the spine), in such away that with the extension there is more dynamic work placed on the spine erectores.


Rowing in low pulley


But here we focus specifically on the middle part of your back muscles and the dorsal; in the final position,it should be noted that the elbows are slightly in front of the body, shoulders are drawn back and chest is lifted (with a slight arch in the upper part of back); the key is to obtain a good contraction on the back, youwill also notice that, due to the position of the elbows grip reaches the body approximately in the middleof the torso, forearms perpendicular to the bend line.


In the next series of images, we test the final position in the figure on the left than normally seen in gyms inthe figure on the right; in showing what usually happens when too much weight is used or the chest andshoulders of the athlete are too on the implementation of proper mechanics.


Rowing in low pulley
In the wrong position, that push-up is dropped, shoulders do not stretch back and, frankly, the back is notbeing used very efficiently; practitioners who use this type of form, are usually those who complain oftraining where they have to sit and getting fatigue in the arms; This happens because the muscles of theback are not using properly and they are those who prioritize have much weight in the machine on theperformance of the exercise.
Another common failure, made again by those who use too much weight is transform the movement intoan extension of the back (as in the hyperextension) and too lean backwards, it’s extremely wrong position.remo3
A veces el remo de polea es usado para hacer extensiones de espalda (y para entrenar los femorales), normalmente colocando los brazos en una posición recta y realizando un tipo de movimiento parecido con el peso muerto con piernas rectas; para el objetivo de entrenar la espalda, la imagen en bajo a la derecha es una posición final incorrecta.
Mirando desde atrás, ahora queremos mostrar la apariencia por detrás de la posición final adecuada vs la posición de los hombros encurvada (así como se puede ver en las dos series de imágenes abajo); a la izquierda se puede ver de forma clara en que los hombros de la atleta están posicionados atrás y las omoplatos están próximos, a la derecha se ve que los hombros no fueron empujados hacia atrás en la totalidad y los músculos de la parte media de la espalda no están siendo entrenados de forma eficiente a finales de cada repetición.
Remada en Polea Baja
El siguiente error común está relacionado con un posicionamiento sutil de los hombros; en la imagen del medio, la atleta estira sus hombros hacia bajo y hacia atrás con los hombros mantenidos bajando a finales del movimiento; en la tercera imagen de la derecha, los hombros están subiendo a las orejas y si se mira con atención, puede verse la tensión en la parte superior de los trapezios.
Esto tiende a suceder cuando los músculos que levantan los hombros (parte superior de los trapezios, ascensores de la escápula) están acortados y los músculos que los mantienen abajo (principalmente los dorsales) están débiles.
Extender los trapezios/ascensores entre las series e intentar de forma activa colocar los hombros más abajo y hacia atrás no sólo ayuda a corregir este fallo; también ayuda a re-equilibrar los músculos que mantiene la escápula en el lugar.
Variaciones del ejercicio
Habiendo examinado la forma básica del remo con polea, ahora hablaremos de los diferentes agarres/posiciones afectan la musculatura de la espalda; los músculos principales en que vamos a enfocarnos son los de la parte media de la espalda (tenres y romboides) en conjunto con los dorsales y bíceps, dado que esos tienden a ser los músculos más drásticamente afectados por los cambios en la forma de agarre y anchura.
Los trapezios (que son un grupo muscular complejo con 4 segmentos diferentes que estiran en direcciones diferentes) también pueden ser alcanzados directamente, dependiendo de la variante ejecutada.
Realizado de la forma correcta, el remo con polea debe alcanzar la parte media de la espalda, asumiendo que las omoplatos de los hombros son aproximados de forma adecuada a finales del movimiento y las mayores diferencias tienden a ser a nivel de la contribución de los dorsales y bíceps.
En algunas personas (con dorsales fuertes y parte media de la espalda débil) el remo dominado por los dorsales puede solaparse a la parte media de la espalda, con los dorsales realizando casi todo el trabajo; en este caso, se debe seleccionar una variante que retire los dorsales del movimiento para que sea una mejor opción
Con lo agarre neutro/paralelo (que fue el tipo de agarre usado en la demostración de la técnica básica), los bíceps no tienen una buena línea de estirada, aunque el músculo braquial pueda ser usado de forma intensa (como en el curl con martillo) porque los codos están por debajo de la línea del cuerpo, los dorsales (que contribuyen para la extensión de los hombros) contribuirán de forma significativa para el movimiento en conjunto con la parte media de la espalda.
La opción del agarre en supinación:
Una forma semejante de estirada es lo agarre en supinación estrecha.
Las manos estarán posicionadas según el ancho de los hombros y que los antebrazos terminan de forma perpendicular a la barra (evitando el estrés en los puños).
La barra también alcanza la parte inferior del tronco comparado con lo agarre neutro, más o menos al nivel del ombligo.
Remada en Polea Baja
Con lo agarre en supinación, los bíceps pueden tener una mayor participación en el movimiento en comparación con las variantes con agarre neutro o en pronación; así como la parte media de la espalda y dorsales que también son intensamente solicitados; francamente, si se escoge un único movimiento para trabajar con más número de músculos, sería este, porque se puede trabajar los bíceps, dorsales y la parte media de la espalda con sólo un movimiento.
Esta variante de la remada también tiende a ser el movimiento más seguro para los hombros, dado que tiende a ser más fácil mantener los hombros abajo y requiere el más pequeño nivel de control de los rotadores de las escápulas para evitar problemas.
La clave está en concentrarse en mantener los hombros bajos y hacia atrás a medida que se rema.

Nerve activation techniques

Compilation of advanced training techniques. Thread in constant update.bodybuilding-intensity

3 sets of 3 reps, with a progressive increase in each series is made.
We do a repeat, rest 10 sec and do another, 10 sec and do the third. Rest 90 sec and repeat with moreweight. Maximum strength.



He is the activation of the nervous system, increasing the recruitment of fast fibers and building thecapacity of show of force. It basically consists of gradually increasing the weight up to the maximum of theday. It begins about 40-50% and adds 10-20 lbs by series until you reach your maximum. Make sets of 3reps. The first 2-3 series, then it switches to singles to reduce fatigue. We will have a series 6-9 by increasing the weight, including them 3-4 heavy (over 90%). When they begin to make heavy, rest between1’5 – 2 min.


Techniques for the improvement of the strength and power




The Clusters develop the ability to recruit and stimulate more rapid fibres. It is a very powerful method ofincreasing size, strength and density (giving an appearance of greater hardness to the muscles). Use 90% ofthe weight that you did in your “Ramptomax”. A series consists of several repetitions (3-7) with 10 secondsof rest between them. You must leave the bar in each repetition, is why it is better to start from a dead start(e.g. from the ground) or pins. You end the cluster series when you can no longer do more repetitions. Get3 series.




Do “negative” refers basically to only perform the weathered or eccentric phase of the exercise, doing yourattendees to raise the bar for you. You should use a load of 110 – 130% of your maximum when negative.The duration of the eccentric action depends on the load.
When performing negative supramaximas you should run a single repeat series. 3 to 10 repetitions (singles)could be performed in a session. This type of training is a major wear on the nervous system, and that iswhy you should take breaks relatively long when using this technique.


Using a moderate weight to heavy (60-85% of your maximum) run a slow enables eccentric phase and anexplosive concentric phase.




4-6 x 3MSP, explosive speed, create maximum stimulation with minimal fatigue, used 30 to 60% of our1RM.




It consists of 8 sets of 3 reps explosive with 40-50% of the 1RM, with 30 seconds rest between sets.
Raise the weight (concentric phase) using both ends (both arms if it is an exercise in higher train, both legsif it is lower) and return the weight (eccentric phase) with a single tip.
In this way the load during the eccentric will be double that during the concentric. The weight should beenough light as so that you can speed it up during the concentric, but heavy enough so phase resisted witha single tip can be difficult. A charge of 70% of your Max with both ends is a good start.
The concentric phase must be done as quickly as possible, while to the eccentric or resisted will take placein 5 seconds. Series of 3 to 5 repetitions are performed by limb (i.e., from 6 to 10 repetitions in total perseries).
Advanced hypertrophy and maximum congestion
7 repeat from the beginning to ½ contraction + 7 from ½ ROM to contraction + 7 complete example, theclassic curl 21.
It is to run several exercises with minimal rest possible, either of the same muscle group or muscle groups.Example: openings dumbbell + dumbbell press + curls. All tirelessly.
It consists of using different tempos between repetitions that make up a series. For example, alternate 3reps with a tempo 3/3/3 (3 seconds in the concentric phase, 3 seconds at the point of maximumcontraction, 3 seconds in the eccentric phase), with 3 replicates explosive up to failure.
It consists of upload weight (bar, dumbbell, etc) to the halfway point, download it and upload it completely.That‘s 1 rep.
FST means “fascia stretching training”. The 7 refers to 7 series performed in the final exercise for each bodypart. 7 series are made of 8-12 repetitions, rest 30-45 seconds between sets.
For use with unilateral work, alternating a series with each tip.
He is the first series with the stipulated number of repetitions, and without hardly rest, held consecutiveruns by lowering a unit every time the number of repetitions to make only a repetition (for example: 10, 9,8, 7, 6…). Example for the leg press: start with 10 repetitions with the left leg, then 10 with right, then 9/9,8/9, etc., until you make only a repetition.
Each series consists of two blocks of replicates separated by 15 seconds. You begin the first block makingall replays possible with 80% of the weight without that technique to deteriorate. When you get to thepoint where you know that you can not make one clean repetition more, you leave the bar rack and rest 15seconds. After these seconds, collects the bar and get all possible repeats again. At the end, the series iscomplete.
This is the most effective way of stimulating the growth of the greater possible amount of fibers, especiallywhen the nervous system is “plugged-in” (after using some activation technique nervous, as “ramp to max”or “clusters”). Each series is as follows: 5 reps/rest 10-15 sec/4 reps/rest 10-15 sec/3 reps/rest for 10-15sec/2 reps/rest for 10-15 sec/1 rep… If you’re capable of more than 17 total repetitions in the 3 series,instead of this HDL of 5-4-3-2-1, get 4-4-3-3-2-2-1-1… It starts with 65-70%, and ideally you’d be able touse 80%. Get 3 series.