VOLUME VS INTENSITY
Mike Mentzer
Legend of bodybuilding
method Weider , by the name of those who practically invented and developed the body-building, and provided training method provides a marked by:
high number of reps and sets high training frequency
This method involves using a variety of exercises, including insulating the machinery that he himself helped to create and disseminate.
According to Mentzer, Weider method can produce valid results only if combined with the use of performance-enhancing drugs. In contrast, a natural athlete who follows such principles will inevitably fall into the trap of overtraining .
After a brief period under the guidance of the Weider, Mentzer decided to oppose his theories with an innovative method of training, heavy duty.
CHARACTERISTICS OF HEAVY DUTY
"A method suitable for all, that allows you to develop good muscle mass without using any drugs. "This method" high intensity, low volume "is characterized by:
MONOSERIE
few years usually multi-joint (monoarticular only if superset with the method of pre- stancaggio). Not even the abdominal muscles are taken into account, as involved and trained during multi-joint exercises
GRADUAL INCREASE OF PAY AND
'the basis for any improvement and, if limited, must always be present, session after session lasted until
REPETITION TOTAL LOW TO MUSCLE
unspecified number, which varies based on the years and body parts to train (upper for the lower body)
HEATING AND APPROPRIATE ENFORCEMENT slow, controlled cadence
order to avoid accidents is 4 / 4, 4 seconds to complete the negative phase and 4 to complete the positive
RECOVERY VERY LONG BETWEEN SESSIONS = frequency reduced training;
usually suggests a rest period between the 96 and 120 hours, lower than for a beginner and a professional. In each case varies from person to person and depends on factors such as length and quality of sleep , lifestyle, food, etc. integration ...
PERIODIC VARIATION OF FINANCIAL
Mentzer including the introduction PERIODICAL SERIES OF NEGATIVE isometrics and to vary the stimulus workout
positive mental attitude
The heavy duty requires extreme concentration in the execution of YEARS, endurance of pain, tenacity and perseverance
how to structure a training schedule
elements listed above will allow you to draw up a workout schedule with the heavy duty method, there are no standing charges, the important thing is to respect the characteristics just seen.
should always take into account the individual abilities both physical and psychological, not everyone (especially beginners) are able to do my best in only one series.
you still carry a few examples, just to get an idea of \u200b\u200bthe overall organization training:
Superset Workout 1 PRE-STANCAGGIO
Crosses dumbbell bench press superset with 2 Dorsey
workout machine in superset with chins
Workout 3 in leg extension superset with squats
based card WORKOUT 2 (advanced)
Workout 1 Flat bench, squat, reverse grip Chins;
workout 2 Means loosen; slowly forward; Calf standing
As you can see all examples, although they differ, follow the principles of heavy duty. Again we must be able to adapt to the individual, a card and a technique the same for everyone there.
Source My-personaltrainer.it
