WELL-PROGRAMMED AND CYCLING TRAINING.
In recent years we have gone so far on food approaches, we have understood that at the base there is not the diet that works or the one they are trying to sell at the moment but something more “profound”. In fact, it is precisely the macronutrients and the kcal that will determine how the body will react to the stimulus introduced and what to manage or modify then to reach the set goals.
On the training side, on the other hand, we remained in the Second World War, we see everything as a “side dish” instead it is not clear that many results do not arrive precisely due to a lack of logic, precision and foresight in the programming of the latter.
As for the diet with macros, also for the training part there are no methods that lead to miracles, but the main factors to think about are the PARAMETERS that must be used and mixed in the right way.
The speech that unfortunately is made is wrong at the base, we want the muscles to increase in mass, that the body fat goes down and being rounded and toned BUT we do not deal directly with what works the muscle directly (the training) but we are beware of many other “fallbacks” complicating the lives of our customers or ourselves, thereby limiting the results.
Understanding our level of experience – Beginner, Intermediate and Advanced
Each of us has our own starting point, for many who have been training for a few months to call themselves beginners is almost an affront but it will be necessary to put pride aside for a moment to better understand how to manage the programming.
It is not the hours or years of the gym that determine a beginner or an advanced but it is his ability to train and squeeze under the weights.
There are people who after years in the gym do not know how to perform exercises well, do not know how to manage loads well, do not train with “good” training loads and do not know how to express intensity under weights.
Well in this case even if you are renewing our annual for the 3rd time you will still be classified as a beginner because it is not the “since when have you done it” but the “how do you do it”.
Beginner features :
- Movement patterns and execution of unstable or suitable exercises
- Little training load
- Little ability to activate under load
- Little ability to squeeze and express intensity in a serious
Intermediate features :
- Strong and excellent motor scheme
- Margin to increase the load intensity
- Good ability to activate under load
- Good ability to squeeze
- Perfect motor pattern even under load
- Excellent mechanical load
- Perfect ability to squeeze under load
- Excellent ability to activate all muscle groups
Figure out which category you belong to and select it
Choosing the weekly split
Based on your ability to go to the gym and your level of experience, choose a split that suits you.
Choose the most suitable daily split and divide the stimuli according to the weekly frequency of the muscle
Also in this case, according to the priorities of the subject and the key parameter we are aiming for as an increase in performance, the choice of the daily division of the workout becomes essential.
Why all this importance?
Imagine you want to increase your mechanical load on a multi-joint.
If we put this exercise after a volume job how efficient and focused will we be able to be?
Same example in reverse. Imagine that we want to focus on the volume parameter and insert at the beginning of the session all multi-joint exercises with “a lot ” of volume and intensity, in your opinion, how voluminous and efficient our session could be?
That here comes out the ‘ importance of this particular right now, however, returning to our basic classification (beginner, intermediate and advanced) we can better understand what would be to choose.
By analyzing the prerequisites listed above of each category we can select the priorities of each subject
We will thus have beginners:
- Priority 1: Load and perceived intensity
- Priority 2: Volume
- Priority 3: Density à / Volume
Intermediate and Advanced instead:
- Priority 1: Volume
- Priority 2: Density à / Volume
- Priority 3: Work on the deficient points (division of the localized volume)
But that’s not all, we know the importance of a high frequency of training on the muscle for a beginner, ESSENTIAL to set the motor patterns in the exercises well and this weekly frequency also determines how to cycle the stimuli on the muscle group.
The more we train a muscle frequently, the more the different stimuli and parameter progressions can be divided into the various sessions so as not to overlap too much.