- Опубликовано: 31 марта 2019
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We train the pectorals 2 times a week using various exercises and a range of repetitions to maximize muscle growth. Two workouts, plus hypertrophy.
Are we used to training our pectoral muscles only once a week and we are not satisfied with the results obtained? Perhaps the time has come to change your approach.
Unfortunately, in the gym for a long time now we have seen many guys continue to do the same exercises using the same rep ranges and with real anadrol for sale. There are no improvements, there is no evolution, there is no progression and consequently, the results leave much to be desired. Instructors change the card once a month, and every month there is hope that it is the right one to see their bibs grow. Unfortunately, this is not the case. Each card changes little compared to the previous one but there is always a constant: the bibs are trained only once a week. Most of the boys train their chest in search of the pump and hoping to have the famous DOMS in the following days (delayed onset muscle pain).
In short, nothing more wrong.
Researching the pump and having muscle pain in the days following a workout can be factors related to muscle growth, but they are not the most important, on the contrary ...
Fortunately, scientific research comes to our aid and in fact, it would seem that to optimize muscle growth it is preferable to train the chest 2 times a week.
When we recommend training a muscle 2 times a week, people who have been used to training each muscle for only once a week look at us as if we were aliens and immediately ask us the usual two questions:
- and muscle when it rests?
- don't you risk going into overtraining?
The answer to both questions is very simple. First of all, the two training sessions are carried out a few days apart, for example, one on Monday and one on Thursday. In this way, there is enough time for our bibs to fully recover. Second, the total weekly training volume is wisely distributed over the 2 workouts. This means that it is not about 2 devastating workouts like those we are used to training the bibs once a week. Instead, these are 2 shorter workouts but which allow us to perform more weekly volume and obtain better results. To avoid overtraining, it is sufficient to manage and program the weekly volume, providing, from time to time, a week of unloading.
Let's take a very simple example. Let's assume that normally we are used to training the chest once a week by doing 6 exercises of 3 series each. In total it means 18 weekly series. We can safely divide these 18 weekly series into 2 workouts by doing 9 sets for the bibs in each workout. We can, therefore, perform 3 exercises on Monday and 3 exercises on Thursday. Just by making this small change, we take home a greater volume of weekly training. In fact, in the second workout, our bibs will be fresh and will be able to lift higher loads than having performed the same exercises together with the other 3 of the first workout. Higher loads, with the same series and repetitions, means having a higher training volume.
Recall that the weekly volume (evaluated in the simplest way with the number of weekly series performed for each muscle group) is very subjective. For most people, a weekly volume of 10 to 20 sets is recommended. For beginners even 9-12 sets per week may be enough, more experienced athletes can go even beyond the 20-25 sets per week to give priority to the most deficient muscle groups.
New Year Plan
To make the most of the 2 training sessions per week for the bibs, we took inspiration from "New Year Plan", our free PDF available in your personal profile for all members of fitness passion.it. New Year Plan is an ebook that includes, in addition to an exceptional training program, also a lot of information on nutrition and integration, to be able to train for several months without stalls and continuing to improve. The program described is set up precisely with 2 workouts per week for each muscle group. Many boys and girls in our Facebook group are following New Year Plan with excellent results.
Let's see how to set the 2 workouts for the bibs to be performed 3-4 days apart.
In the first workout, we give greater importance to multi-joint exercises using medium-low rep range to stimulate strength in the best way. We, therefore, try to increase the loads used week after week. However, we avoid bringing each series to exhaustion otherwise the performance would drastically decrease series after series without allowing us to accumulate a good training volume and excessively stressing the central nervous system. We take breaks of 2-3 minutes after each series in order to always have the maximum strength possible. As a last exercise, to maintain a good weekly volume, we insert the crosses to the cables with a higher rep range and a shorter break.
In the second workout, we use both multi-articular, single-joint and free-body exercises taking advantage of different ranges of repetitions, medium and high. In this way, we perfectly complete the work of training 1. We take breaks of 2 minutes on the first multi-joint exercises and 1 minute on the last single-joint and free-body exercises. We choose a load that allows us to perform the first series without failing but leaving us 1-2 reps "in the barrel". In the first 2 multiarticular exercises, we only seek failure in the last series. For single-joint exercises (cable crosses) and free-body exercises (push-ups), we always seek exhaustion.
By the end of the week, we will have used all the rep ranges and all the key principles of hypertrophy: mechanical tension, muscle damage, metabolic stress.
In training, we have not indicated a fixed serial number for the various exercises. For example, in training 1 we have indicated 3-5 series for each exercise. The number of sets per week determines the training volume. If we are not used to training in multi-frequency or we are not used to high volumes of weekly training, we recommend starting with the lowest serial number (3), evaluating progress over the weeks and possibly increasing over time.
Using the maximum number of sets indicated in the 2 workouts, we obtain a training volume of 26 sets per week. We recommend reaching such a high volume only after an adequate progression and only if we are expert / advanced athletes. Using the minimum number of series indicated, we obtain a training volume of 18 weekly series which are by no means a few if we consider that for a beginner 9-10 can be enough initially. For those who are still a novice, in fact, we recommend making the following changes:
- in workout 1, perform only the first 2 exercises with 3 sets per exercise;
- in workout 2 perform 2 sets for all exercises in order to maintain a weekly volume suitable for your level.
Choice of exercises
To further optimize the development of our bibs, we recommend rotating/changing a few exercises every 6-8 weeks. For example, we can use all types of bench presses (flat, inclined, declined) as exercises for training 1 and as multi-articulations for training 2. We use all variants with dumbbells as possible according to exercise of training 1 or as multi-joint exercises of training 2. We can also consider the use of the Dip at the parallel bars: insert them on day 1 if it is an exercise that we find particularly heavy or if we want to perform them with ballast. Instead, we use the dip to replace the push-ups in training 2 if we want to perform them bodyweight and we are able to complete at least 15-20 repetitions.