The importance of the techniques and not to escape from the difficult points
In this article we will see how to take advantage of the correct execution of the exercises and some training techniques, to improve our strength and muscle development. We will discover how the technical fees, remove the internal load of the target muscle, thwarting our efforts in the gym.
Better the egg today or the chicken tomorrow?
Let’s do an experiment; the next time you enter the gym take a moment to look around. Look out from the corner of the eye the rack of the squat, the location of the detachment there at the bottom on the left, the guy on the flat bench .. then browse the other positions ( lat machine , pulley , leg press) … Evaluate the diagrams engines, the completeness of the rom, the speed, the technique of execution of the exercises and THE LOAD USED.
Often among intermediate users, who have passed the first phase of inhibition of the load and have started to add kilos on the barbell, it is the ego that is trained and not the muscle or the movement. It is easy to come across immense and minute physical egos. If on the one hand it is true that it is the LOAD to determine the amount of fibers recruited ( henneman’s law ), it is also true that it is not enough to activate the fibers, these must be correctly stimulated / trained / exhausted.
Already at 80% of the ceiling recruited ALL the muscle fibers, but not because the recruited the exhausted.
The body adapts to a stress / stimulus and both the increase in strength (inter and intra muscular coordination, discharge frequency, recruitment) and the transverse section ( hypertrophy ), are expensive processes so it is LOGIC that ISTINTIVELY tends to create compensation technical (the rebound in the bench, the back in the deadlift, a squat less deep …) but all these adaptations (as well as being dangerous) are not in line with the goal of those who train with weights. The sad truth is that the body adapts to an INTERNAL load and not to an EXTERNAL load, that is, to the PERCEPTION it has of that load, which from “difficult” must become “manageable”. From here the first two concepts, that of RM.T and of “do not run away from difficult points”
The concept of RMT
With RM means repetition maximum (or maximum). Indicating a 6RM indicates six maximum repetitions (muscle failure). Then we started to buffer (if I wanted to use a 6RM with buffer of one I would stop at 5 repetitions). To conclude with modern programming methods in force training with RTS and self-regulation . With the advent of AIF, and the release of Ado Gruzza ‘s book ” The Distributed method “, the concept of MAV (maximum fast acceleration) emerged.
By executing a 6MAV I will then have a buffer X .. depending on the technical degree and the seniority of the athlete, where the series ends when the repetition has a point where it slows visibly before being closed ( stiking point ).
The concept of RM.T is similar but not the same: it indicates the maximum technical repetitions.
A 1RM.T is the technical ceiling or better indicates the maximum weight that can be lifted for a single repetition, maintaining a technique that is summarily correct without any RELEVANT errors.
Working in 6RM.T means to perform six technically “good” repetitions while still allowing the presentation of a stiking point but maintaining optimal performance. This concept fits well with the world of bodybuilding (or rather of powerbodybuilding ) because in addition to the stimulus we look for the exhaustion of the muscle and a work in MAV may not guarantee those structural microlesions resulting from the metabolic stimulus useful for hypertrophic priming.
Internal load – a brief overview
The external load is that expressed by the weight of the rocker with the disks. The internal one, on the other hand, is how much of that weight is discharged on the target muscle and not on other synergistic muscle groups. From here also the logical deduction that, the disks on the barbell are only a parameter and are one of the many tools to be used to dose the level of stress to be given to the body, training after training.
Do not run away from difficult points
What to do to become big? Good question, often just a bit of “good carbo” (tren …)
Seriously, to maximize the work in the gym and force the body towards a non-compensatory but biological adaptation , it is necessary to CONSTRUCT not to run away from the difficult points.
Do you want a big chest? Question of TUT, load, series, repetitions, tonnage … all correct but only if we read these factors without compensation. Otherwise when you do the exercises you train to compensate not to stimulate the muscle by increasing the internal load.
Isometry as a trump card:
I saw excellent result on the chest with the flat bench and on the legs with the squat . I saw it done with percentages below 70%. I kept the repetitions between 3-5 and the serial number between 3-6. The bench was made with a progressive stop from 3 seconds up to 8 and the squat with pause in progressive hole from 3 to 5 seconds.
That “rebound” that makes you stay dry – A practical proposal to dominate the load and not be dominated
(Example of the first microcycle, on three days a week):
- Flat bench @ 60% 3 x 10 stationary 1 “; Rec 1’30 “
- Pause squat @ 65% 6 x 4 stationary in hole 3 “; Rec 1’30 “
- Thrusts with handlebars ( Set-System : see below) 8-10; Rec 2’00 “
- Parallel (Set-Sistem) 10-12; Rec 1’00 “
- Squat @ 60% 3 x 10 stationary in hole 1 “; Rec 1’30 “
- Flat bench @ 65% 6 x 3 stationary 5 “; Rec 1’30 “
- Hack squat (set-System) 8-10; Rec 2’00 “
- Lunges (set System) 10-12; Rec 1’00 “
- Side Plank
- 8 x 4 deadlift @ramping; Rec 1’30 “
- 3 x 6 RM.T high bench; Rec 1’30 “
- Reverse Socket (Set-System) 8-10; Rec 2’00 “
- Low Pulley (Set-System) 10-12; Rec 1’00 “
NB: The peogressione will be made both on the load and on the duration of the isometries. The recommended duration of the protocol is 8 weeks (3 is charged and a discharge is repeated twice).
Brief overview of the Set-System Method:
The set system method, is an effective system for determining the number of series necessary for the complete exhaustion of energy reserves, determining factor for a correct hypertrophic stimulus .
This method can be applied with an all-out approach (all to failure) maintaining a complete recovery time between the series (3/4 minutes), or with a buffer approach, while maintaining incomplete recovery times (about 1-2 minutes).
Example of Set-System all-out approach
(SET: 8/10 reps – 70% load)
Series Repetitions effective Recovery
1 ° 10 3 ‘Deposit
2 9 3’ Discharge
3 9 3 ‘Discharge
4 8 3’ Discharge
5 8 3 ‘Discharge
6 6 out of 8/10 range, change exercise!
Example of a Buffer Set-System approach
(SET: 6/8 reps – 70% load)
Series Repetitions effective Recovery
1 ° 8 2 ‘Buffer 2
2 8 2’ Buffer 2
3 8 2 ‘Buffer 2
4 7 2’ Buffer 1
5 7 2 ‘Buffer 1
6 6 2 ‘Failure
7 5 out of range 6/8, change exercise!
It will immediately jump to the eye as this method provides for the use of a fixed load. When the goal is complete exhaustion, what is needed is to monitor the system. As a lack of exhaustion leads to a lesser response, even the additional work leads to a failure to adapt, caused by the loss of specificity. When you work in the correct range of repetitions, it will be the drop in repetitions that will inform you of the exhaustion, and you will know exactly when it is time to change exercise.