Set n ° 1
Set n ° 2
Set n ° 3
Set n ° 4
Set n ° 5
As can be seen from the table above, the subject under examination, during the first two series, feels the greatest work in the deltoid muscles, to a lesser extent in the pectorals and almost not at all in the triceps.
During the third, fourth and fifth, the sensations are very different; in fact, he mainly feels the work in the pectorals, to a lesser extent in the deltoids and continues not to feel so much the work in the triceps.
The things to keep in mind are mainly the annotations in the final two lines, then the last sets, 4th and 5th. They will give us the organization of the program.
In this case, the order to be noted on our card will be pectorals, deltoids and triceps.
In reality, the possibilities to be encountered could be 6:
- Pectorals-Deltoids-Triceps;
- Pectorals-Triceps-Deltoids;
- Deltoids-Pectorals-Triceps;
- Deltoids-Triceps-Pectorals;
- Triceps-Deltoids-Pectorals;
- Triceps-Pectorals-Deltoids.
Statistically speaking, about 60% of the tested subjects correspond to case n ° 6. Probably due to the genetic distribution of tonic-postural muscles, but this obviously, and as always, does not correspond to the absolute; in fact, there is the other 40% which reflects the other 5 cases in a mixed way.
It should always be remembered that the number of repetitions indicated and the relative work time for that series must be maximum, so when, for example, the number of 15 repetitions and about 45 seconds of work is indicated, it means that that load must allow no more of 15-16 repetitions for about 40-50 seconds. Training percentages could also be used, but the calculation would become too complicated for those who are not technicians or experts in the field. If you want to deal with the matter, it is good to remember that high loads should be used for white fibers around 85-90% of 1RM, for red fibers loads around 60-65% of 1 RM and for intermediate loads around at 75% of 1 RM.
with dumbbells of 12-15 reps (35-45 seconds) with 1 minute and 30 seconds of recovery;The choice of exercises is always to be traced back to the biomechanical subjectivity, but from a metabolic-muscular point of view, the organization of this kind follows the personalization of training in a fairly subjective way. Obviously, if, for example, a beginner is unable to perform the Dip at the parallels, he will opt for a more comfortable and simple solution such as pushups on a step or the declined bench, assuming that he can do it. Evaluating and understanding the subject always remains the priority.
In case n ° 2 (Pectorals-Triceps-Deltoids) we should have a routine, more or less, as follows:
- 2 sets of bench press of 7-10 reps (about 15-20 seconds) with 2-3 minutes of recovery;
- 2 sets of incline bench press 30 ° dumbbells of 12-15 reps (35-45 seconds) with 1 minute and 30 seconds of recovery;
- 1 set of parallel dips 12-15 reps (35-45 seconds) with 1 minute and 30 seconds of recovery;
- 2 sets of seated French press with 12-15 reps (35-45 seconds) with 1 minute and 30 seconds of recovery;
- 4 sets of lateral raises of 20-25 reps (> 60 seconds) with 45 seconds of recovery.
In case n ° 3 (Deltoids-Pectorals-Triceps) we should have a routine, more or less, as follows:
- 3 sets of slow forward barbell of 7-10 reps (about 15-20 seconds) with 2-3 minutes of recovery;
- 2 sets of inclined bench press 45 ° dumbbells of 7-10 reps (about 15-20 seconds) with 2-3 minutes of recovery;
- 2 sets of crosses on horizontal bench of 12-15 reps (35-45 seconds) with 1 minute and 30 seconds of recovery;
- 4 sets of triceps to cables of 20-25 reps (> 60 seconds) with 45 seconds of recovery.
In case n ° 4 (Deltoids-Triceps-Pectorals) we should have a routine, more or less, as follows:
- 3 sets of slow forward 7-10 reps (about 15-20 seconds) with 2-3 minutes of recovery;
- 3 sets of 30 ° incline bench dumbbells of 12-15 reps (35-45 seconds) with 1 minute and 30 seconds of recovery;
- 2 sets of declined bench press (or Dip) of 12-15 reps (35-45 seconds) with 1 minute and 30 seconds of recovery;
- 4 sets horizontal crosses of 20-25 reps (> 60 seconds) with 45 seconds of recovery.
In case n ° 5 (Triceps-Deltoids-Pectorals) we should have a routine, more or less, as follows:
- 3 sets of parallel dips of 7-10 reps (about 15-20 seconds) with 2-3 minutes of recovery;
- 2 sets of incline bench press 45 ° barbell of 7-10 reps (about 15-20 seconds) with 2-3 minutes of recovery;
- 2 sets of cable crosses 12-15 reps (35-45 seconds) incline bench with 1 minute and 30 seconds of recovery;
- 2 sets of low crosses to standing cables 20-25 reps (> 60 seconds) with 45 seconds of rest.
In case n ° 6 (Triceps-Pectorals-Deltoids) we should have a routine, more or less, as follows:
- 3 sets of parallel dips of 7-10 reps (about 15-20 seconds) with 2-3 minutes of recovery;
- 2 sets of slow dumbbells with bench press> 45 ° of 7-10 reps (about 15-20 seconds) with 2-3 minutes of recovery;
- 2 sets of cable crosses 45 ° incline bench of 12-15 reps (35-45 seconds) with 1 minute and 30 seconds of recovery;
- 2 sets of lateral raises of 20-25 reps (> 60 seconds) with 45 seconds of recovery.
The choice of exercise depends on the subject, on the stabilizing capacities and on the amplitude of the maximum range of motion (ROM). Therefore, from the possible results shown, many others can be drawn based on the subjective need; the key point should be to respect the order presented and then adapt the exercises, in fact if for a particular reason they could not be performed, for example , the crosses to the cables, the ones with the handlebars will be chosen, as long as the order and the angles are respected.
high intensity such as "super-sets", stripping "etc. used in bodybuilding can easily be included in the programs, but you must always consider the order of how you choose them.
For example, in case n ° 1 (Pectoral-Deltoid-Triceps) the triceps muscles are muscles with a prevalence of red fibers, so they must be trained with long series. In this case, performing a super sets consisting of a "bench-press" followed by "pushes down to the cables" would put a strain on the triceps that need a long work and maybe even need to be trained once more during the same week. ; this is more or less true for the deltoids but in any case opposite to the pectorals which must be trained once a week with heavy loads. In general, but not by absolute rule, those muscles that we have categorized as red can be trained with stripping exercises or similar, in any case with high intensity exercises. This, of course, when a significant increase in muscle volumes, typical of bodybuilding or other sports that require it, is to be sought, also because it must be kept clear that athletic programming must follow criteria cyclical alternating phases dedicated to specific objectives, such as strength cycles, building cycles, aerobic conditioning cycles, etc.; obviously, all surrounded by an "a proper nutrition and appropriate lifestyle, but this is not directly the subject of this article.
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