The building of a House is based on a detailed design that no Mason would dream of change.
D programs’ training for physical development, Instead, are more flexible, a bit like the tactics in football.
Sometimes it can be useful to modify the exercises per session started, but this does not mean that, to improve your physique in the shortest time possible and safely, You must apply the right strategy for each segment of each session.
We analyze the 5 key elements to consider when planning the’ workout, indicating the most effective solutions and mistakes to avoid.
AVOID OVERTRAINING
DESCRIPTION
“The sovrallenamneto does not exist; There are just resting or power shortages” is a phrase that expresses a belief prevalent in the gym. Actually, the concept is so imprecise, to say the least since “Overtraining” and “nursing shortage” they are practically synonyms. Instead, clearly emerges another fact, that hinder progress rarely are all factors’ intensity or volume d’ workout, but l’ insufficient recovery between sessions and the other. Distance sessions correctly is essential to make sure you recover fully and grow before resuming in hand weights.
SOLUTIONS
to) Let go at least 72 hours between one session and the other for most muscle groups. If you exercise the triceps of Monday, wait on Thursday to train them again.
(b)) Avoid doing heavy squats and deadlifts heavy in consecutive days; l’ It is best to space out of 72 hours this kind of effort.
(c)) Take note of the’ effort to secondary compounds in muscles. The front deltoids, For example,, are involved in relaxing movements for the pectorals, Therefore you should not train chest and delts in consecutive days. Better to let at least 48 hours or train them in the same session for you to retrieve collection.
(d)) Cardio activities affect resilience. Avoid intense aerobic activities for legs on the day preceding the session with weights to lower limbs.
GIVE PRIORITY’ WEAK POINTS
DESCRIPTION
The desire to train multiple muscle groups and focus less on those weaker is understandable, nearly natural. If you have strong ridges, In fact , It can happen, often unknowingly, not time to deal with back exercises with the maximum intensity. For the same reason, assuming that your calves are a weak point, There is the risk of trying to train them at all or not to settle for a lackadaisical training. In both cases, a similar approach is doomed to failure, Why apply the opposite strategy needed to achieve and maintain a proportionate.
SOLUTIONS
to) With regard to the weaker muscle groups, allenateli alone or all’ beginning of sessions, When you have more strength and energy.
(b)) If you are not satisfied with the development of the lower part of the body, exercise the quadriceps and posterior in separate sessions, and calves two or three times per week.
(c)) If you have a particularly strong muscle group, allenatelo for last in the session and/or with a lower volume of work. Who is fortunate to have a very advanced muscle group compared to the other may even decide not to train at all until he rebalanced the proportions of the whole body.
THE VARIETY’ AND’ THE SALT…DELL’ WORKOUT
DESCRIPTION
The world is beautiful because it is varied, yet bodybuilders are creatures of habit,, that tend to divide their lives in training, nutrition and rest. On Monday, For example, may change name to “pectoral workout” on their calendars. Often the only idea to group muscles differently is one huge upheaval that you prefer not to consider. Instead, It is the enormity of the program change to make it so effective, able to give back vivacity and freshness to a stale and Protocol to catch by surprise impigriti muscles and fully adapted to the efforts required.
SOLUTIONS
to) Change the split program d’ workout at least every 3 months.
(b)) One way to change strategy is to alternate between two types of split plans, also of different duration. You can alternate a split over seven days (six d’ workout and one rest) with a split over five days (four for training and one for rest) to take advantage of both the greater work on each muscle group of the first and the greater training frequency of the second.
(c)) At least once a year, applied for 1-6 weeks a style d’ radically different training, as a series of very high repetitions (50-100 per series), circuit training, doggcrapp o powerlifting.
TIME MANAGEMENT
DESCRIPTION
In a perfect world, we would all have the opportunity to dedicate time and there’ attention needed in every exercise and cardio session. Actually, even professional bodybuilders have to compromise. In piĆ¹, even if there were no time limits, the energies are by no means unlimited, therefore it is necessary to learn to manage both at best.
SOLUTIONS
to) The less time you have, the more you have to focus on compound exercises like squats and incline presses, and make sure you thoroughly stimulate the weakest muscle groups. If you have to give up on something, forget about your best muscle group.
(b)) Don't panic if you have to miss a few sessions due to injury, illness or other important commitments. Better to skip there’ training and then resuming where it left off than going to the gym anyway for a distracted and uninspired session. Said this, it is true that you can complete a grueling session in 15-20 minuti…never heard of giant series?
(c)) When there is something to give up, cardio is often eliminated. If you are unable to complete sessions from a’ now that you have planned the step , do shorter weight sessions (for example biceps or calves) before cardio. Otherwise you can split a long cardio session into two shorter ones.
L’ IMPORTANCE OF THE SMALL
DESCRIPTION
AND’ easy to overlook the little things. Many bodybuilders tend to ignore the smaller muscles and only give space in their program to the bigger and more showy muscle groups.
SOLUTIONS
to) Find space in your muscle program “little ones”: abdominals and calves, to be honest, they can train more often than others, even every other day.
(b)) Create a specific card for each muscle group: instead of making one “legs tab”, design one “quadriceps board”, a “rear tab” it's a “calves tab”, even if you perform them in sequence all’ within the same session. Ditto for the trapezoid: create a special form, instead of inserting it in the card for shoulders or back.
(c)) Train the calves in supersets with the abs or forearms to train two muscle groups in the time that would normally take just one.
WHAT WE LEARNED
to) Plan weight and cardio sessions to ensure full recovery and maximum growth.
(b)) Prioritize the least developed muscle groups, training them first or in separate sessions.
(c)) Change the split program regularly e, ogni tanto, also the style d’ workout.
(d)) To overcome the lack of time, adopt a program that gives space for key exercises and weaker muscle groups.
and) Train your muscles even more “little ones”.