Strength Training in Body Building

Transverse diameter of the muscle Muscle Strength Training Muscle Strength Diet (alternatively shoulder-press);

Rowing machine with barbell / dumbbells or bent over row / barbel row, with various grips (alternatively pulley-machine or similar);

Pull-ups or pull-ups, with various grips (alternatively lat-machine).

Note: the alternatives consist of isotonic machines, certainly very useful in general preparation and effective in focusing the stimulus or to bypass joint problems, but less effective in the search for general hypertrophy and strength.

it is variable but around 3 ", also based on external variables such as the goal in the mesocycle.

If it is true that recruitment, coordination / control, mechanical stimulation improve as the intensity increases, why not fewer repetitions?

For two reasons: first of all because in this way it is not possible to exploit the GH-stimulating action of lactic acid - it is impossible to move loads too close to the MR for more rep and therefore for longer. And also because the commitment to the joints would become so heavy that, within a few sessions, an increased risk of joint trauma would be obtained. This is so true that even professional power-lifters do not train at very low repetitions anymore, if not in the last few sessions. pre-race days.

with 1x8 rocker;

2x6 barbell rowing machine;

Wide-grip pull-ups hands in pronation 3x4

General and specific cool-down.

Example of Three Ways Split Routine

SITTING "A"

Consider 3 "recovery between sets - some even more.

General and specific heating;
Partial Squat Barbell Squat 2 sets x 8 reps;
45 ° press 2x6;
Standing Calf Raise 1x8;
Donkey calf raise 1x8;
Legs raise 2x8 (combination of leg flexion on the hip + crunch);
General and specific cool-down.

SEAT "B"

Consider 3 "recovery between sets - some even more.

General and specific heating;
Incline bench presses with 1x8 + 1x6 + 1x4 barbell;
Parallel stretches 1x6 wide grip;
Behind-the-head presses with a 2x6 barbell;
Pullover with 1x8 barbell;
Flat bench presses for triceps (tight grip with molded bar) 2x6;
General and specific cool-down.

SEAT "C"

Consider 3 "recovery between sets - some even more.

General and specific warm-up Row with 2x6 barbell;
Pull-ups wide grip hands in pronation 1x8;
Deadlifts with straight legs 2x8;
Forearm flexor curls;
2x6 Sit up to the Roman bench 2x8;
General and specific cool-down.

Note: If the series mentioned in this routine seem few to you, it is obvious that you have never trained to failure.

Here is also an example routine for girls who intend to take "tone" - or rather, "fill up". Today the strength routines are becoming more and more popular also in the aesthetic preparation of girls, but of those who obviously pursue professional goals - read the article Aesthetics Female.