Introduction
One of the most common complaints among gym goers is the constant feeling that the training patterns follow one another without any logic, they do not bring the desired results.
The following is a plan of work organized on a mesocycle; repeating it twice will take up most of the annual period.
The first 16 weeks were organized in a "linear" way, starting from a phase of anatomical adaptation and gradually achieving the ability to use increasingly heavier loads in complete safety.
In the configuration of the 8-week cycle (repeating it twice, the 16-week cycle is obtained), which contemplates the distribution of the individual training units, there are already "targeted" regeneration periods: therefore, nothing is left to chance.
Mesocycle
Weeks 1, 2 and 3
Weeks 4, 5 and 6
Weeks 7 and 8
bring repetitions to the limit
The exercises indicated in the tables, during the development of the program, should not be replaced, but all their variants can be used gradually. For example: Lat machine with large or medium grip or with trazibar; Crosses on bench inclined at 30 ° or 20 °; etc. etc.
As for the series to be performed (rest times between sets, etc.), from training to training, in the main exercise, it is necessary to look at diagram n ° 1; there are three ways that can be adopted: with work (series x repetitions) almost constant; with an increase in the working volume of (approximately) 5%;; with an increase in the working volume of (approximately) 10%. Obviously they are in order of increasing difficulty and choose a mode rather than a other depends on the athlete's level.
Another way to increase the workload is obtained from scheme n ° 2 (relating to "secondary" exercises) where we can choose 2 work modes: level 1 (which is simpler) and level 2 (which involves a greater number standard).
Ultimately, you therefore have 6 (the 3 deriving from scheme n ° 1 for the 2 deriving from scheme n ° 2) levels of work to be able to choose. To better "visualize" the trend of the volume of work as a function of the combinations between schemes 1 and 2, take a look at the relative graph.
In addition, the schemes can be executed according to an "intensification" or "accumulation" model.
In the first case, you will have to push to the limit from the first series (excluding the warm-up) in which - if you have chosen the weight well (more or less the one indicated in the column relating to the% of the ceiling to be adopted) - you will perform approximately the repetitions indicated. in the penultimate column of the diagrams; in the following series, being tired from the previous series, you will have to perform all the repetitions that will come (without help!) even if they will be less than those indicated.
In the second case, however, you will have to perform the repetitions indicated in the penultimate column in all the series indicated; this implies that the series are not pushed to the limit from the first and, moreover, that the% of the ceiling to be adopted for the loads is significantly lower than that indicated in the relative column. Attention, however: with this second method, lower loads are used, but the accumulated volume of work (n ° of repetitions) will be greater.
Perhaps, in the first half you can use an "accumulation" model and in the second half an "escalation" model. Another (very productive) solution is to adopt the two models alternately (every 3 or every 6 workouts), but I think you would seriously risk getting confused, so I recommend this variant for when you have become more familiar with these procedures.
The following are the schemes relating to the "basic" exercise (scheme 1) of the training session and the secondary exercises (schemes 2, 3 and 4).
In the diagrams, each row corresponds to one of the 12 workouts (per table) that make up the 16-week cycle; warm-up series are not indicated, but - for each muscle section - you will have to perform 1-3 of 5 repetitions with gradually increasing loads, before moving on to the actual series indicated in the diagrams.
In scheme 1, the repetitions are chosen in the column of the mode you have selected (constant volume; 5% increase; 10% increase).
Similarly, in scheme 2, the repetitions are chosen in the column of the level (1 or 2) that you have selected.
Schemes 3 and 4, on the other hand, do not undergo changes when the chosen methodologies vary.
Scheme 1
(type A, B or C) n °
V = cost.
(V + 5%)
(V + 10%)
to be adopted
to the first series
the series
Scheme 2
(type A, B or C) n °
(Level 1)
(Level 2)
to be adopted
to the first series
the series
Scheme 3
Work out
(type A, B or C) n °
to be adopted
to the first series
the series
Scheme 4
Work out
(type A, B or C) n °
the series
not to the limit
Perhaps what is described is a bit complicated, but I assure you that it is not at all.
To make you understand things better - putting together the data relating to the diagrams and tables - I will give you two examples of how the program should be structured; one relating to the ninth workout, table A, with modality V + 5%, level 1 and "intensification" model and another concerning the fourth workout, table C, with modality V + 10%, level 2 and "accumulation" model ):
As you can see from the practical examples set out above, the "average" work volume (serial number) of the training programs resulting from the combinations (there are at least twenty, so there is no "material to try ...) of the various schemes, it is not particularly high and this ensures that this work proposal is also feasible (indeed, above all!) by athletes with "average" genetics (so the one just described is not the "usual" program of the "champion" ... ) and who do not use drugs.
And now, let's take stock of the situation a bit ...
in the first 4 months - assuming we have worked well in the gym, have followed a "healthy and balanced diet, and have not been excessively" unregulated "in lifestyle - we have certainly acquired and consolidated the" basics "of physical fitness ( pay attention to the following important concept: without the necessary "bases" the physical form is labile and disappears after a few days of inactivity ...):
- we have strengthened the connective structures (it should be emphasized that the adaptation of these structures occurs later than those of the other tissues - muscles, etc. - and it is for this reason that it is necessary to increase the load continuously, but diluted over time. So be wary of those training macrocycles, where the phases of anatomical adaptation are neglected: inserting strength cycles "too quickly"; you risk more injuring yourself than becoming strong and muscular ...);
- we have significantly increased muscle strength;
- and - quite importantly - the adaptations relating to points 1 and 2 have been achieved without neglecting the hypertrophy at all, indeed significantly increasing it!
