Several authors have developed specific strategies to overcome this problem; the "eclectic training, even codified between and" weider principles ", is one of these.
In the next few lines we will explain better what it is, also giving some examples.
, consists in selecting a "main" exercise in which to concentrate on the progression of the load, to which to associate a certain number of "support" exercises to alternate between them.For the "main" exercise, for example, they could be performed 5 series (sets) with constant repetitions (rep) and with increasing loads; in practice, the goal will be to be able to do 6 rep in the last series.
However, the sets preceding the last one are "preparation / warm-up", therefore not too heavy. For example, if in the last set of the exercise you have to perform 6 reps with 100 kg, you will proceed in the following way:
- First set: 6 rep with 60 Kg
- Second set: 6 rep with 70 Kg
- Third set: 6 rep with 80 Kg
- Fourth set: 6 rep with 90 Kg
- Fifth set: 6 rep with 100 Kg.
The last set acts as a "litmus test"; therefore, if there are any spare reps left, it would be good to continue until failure. In this case, in the following workout the loads will be updated by increasing them.
As anticipated, the "main" exercise will be followed by gradually different "support" exercises, in which the rep and intensity techniques to be adopted will also be varied from time to time.
and biceps.Muscle group: Pectorals
- Chosen "main" exercise: Bench press
- "Support" exercises to alternate from training to training:
- Crosses on inclined bench
- Dumbbell presses on an incline bench
- Stress with dumbbells on a declined bench
- Cable crosses on inclined bench
- Dep.
Training n. 1
- Horizontal bench press: 5 sets of 6 reps with increasing loads
- Incline bench press with dumbbells: 3 sets of 10 reps [90 "recovery]
Training n. 2
- Horizontal bench press: 5 sets of 6 reps with increasing loads
- Dumbbell presses on declined bench: 4 sets of 6 reps [recovery 120 "]
Training n. 3
- Horizontal bench press: 5 sets of 6 reps with increasing loads
- Cable crosses on inclined bench: 4 sets of 10 reps [60 "recovery] applying the principle of maximum contraction
Training n. 4
- Horizontal bench press: 5 sets of 6 reps with increasing loads
- Cable crosses on superset inclined bench with Dip: 3 sets of 8 reps [recovery 150 "].
Muscle group: Biceps
- "Main" exercise chosen: Barbell curl
- "Support" exercises to alternate from training to training:
- Scott bench curl with angled barbell
- Curl with dumbbells on an incline bench
- "Concentrated" curls
- Curl with hammer handle.
Training n. 1
- Barbell Curl: 4 sets of 6 reps with increasing loads
- Scott bench curl with angled barbell: 3 sets of 10 reps [recovery 75 "]
Training n. 2
- Barbell Curl: 4 sets of 6 reps with increasing loads
- Incline bench dumbbell curls: 3 sets of 6 reps [90 "recovery]
Training n. 3
- Barbell Curl: 4 sets of 6 reps with increasing loads
- "Concentrated" curls: 3 sets of 10 reps [recovery 60 "] applying the principle of maximum contraction
Training n. 4
- Barbell Curl: 4 sets of 6 reps with increasing loads
- Curl with hammer handle: 3 sets of (6 + 6 + 6) rep [recover 150 "] applying the" stripping "technique.
In practice, on the one hand, progression is respected and, on the other, it is possible to vary the stimuli.
