Edited by Massimiliano Ratta
The meaning of intensity in training:
produce the maximum effort possible in the unit of time.
It is not in the purpose of this article to go into the varied descriptive meanings of the term "training intensity", since there are already very comprehensive articles written by professors and competent colleagues on the subject.
Therefore, assuming that the reader already has a fair knowledge of the aforementioned term, we will address a very interesting topic in this regard, which describes the different techniques used to increase the intensity, therefore the productivity of a work out in the gym.
In the photo Massimiliano Ratta, author of the article
In the specificity of the body-builder, the intensity and its modulation are exclusively linked to the increase of muscular stress, with the aim of obtaining in the training session, the total depletion of the energy substrates in the muscular area that is being exercised, assuming this is fundamental for hypertrophy.
Having said that, it is important to underline that the aforementioned "increase in muscular stress" is not only achieved by increasing the workload, but also through the use of many training techniques, many of which are very effective, and that over the years, after having tried them personally and made many of my clients try, I was able to modify and improve, making it clear, however, that the writer certainly did not invent anything, but rather experimented, interpreted and adapted to individual cases, adding some small variations.
It is equally important to point out that there are many techniques of intensification in body building training, from the most valid and effective to those that according to my personal experience are less so, therefore this treatment cannot and does not want to completely exhaust the topic, both for the length that this would require, and to remain consistent with the meaning of this article.
We now enter into specifics, describing those techniques which I believe are the most effective and productive.
Let's see them below:
Overdraft . Training technique based on the concept "of the weak link in the chain". In fact, when performing a multi-articular exercise, which therefore involves more muscle areas, with the intent to act on the larger muscle, the small groups involved (synergistic) reach fatigue first, preventing the large group from being able to continue working with benefit.
In this case the small muscles are defined as the weak link in the chain.
Practical example: relaxing on a horizontal bench with a barbell. Muscle involved: pectoralis major. Synergistic muscles: triceps and anterior deltoid (weak links in the chain).
Therefore we exemplify this technique with a training to associate with the pectorals, which we will tire with an isolation exercise such as crosses on a horizontal bench (or pectoral or other exercise), immediately followed by a series of horizontal bench. in succession and without pause.
Ex. Handlebar cross horizontal 1x8 super set dist. Horizontal bench Balance. 1x8.
PURPOSE. Throw away the muscle group in question (pectoral) with an isolation exercise, in which the stress will be minimal for the synergistic muscle groups (deltoid-triceps), then exhaust it with the basic exercise, where it will reach total muscle failure also thanks with the help of synergistic muscles, which in this case are fresher, thus allowing an advantageous job (so they are no longer the weak link in the chain, but a valid support).
Rest pauses . Also called recovery pause, it should not be interpreted as the classic rest break between the series. It consists of an intermediate time between a predefined number of repetitions and another; after this pause, which may be 5-10-15-20 or even 30 seconds, another number of repetitions will be performed, to then continue with another pause and so on, repeating this pattern two, three or four miniseries (depending on the objective and the training program established).
Let's see some examples of this technique which I believe offers a wide range of interpretations and variants:
1st series 10 repetitions, then 20 "of rp, then with the same max repetitions weight, then again 20" of rp, then same max repetitions weight, still 20 "of rp and end with the max possible repetitions (in this case, in this last part of the series can be carried out one or two forced repetitions).
Another example: 1st series 10 repetitions, then 20 "of rp I reduce the weight by 20%, max repetitions, 20" by rp I reduce the weight by a further 20% and still perform max repetitions, 20 "of rp Another 20% reduction load and perform max repetitions up to total muscle failure.
Another example to be applied in both the techniques illustrated above is to modify the interval, reduce it to 10 "(in my opinion minimum useful time in this technique) or increase it up to 30" or perform a series of 68 rips. followed by a single split of 20 "and then, with the same weight, still perform 23 repetitions.
Of course these variants are not made at random, just to write something, but they differ because they are applicable based on the objective and the moment in which the athlete will find himself. In my personal experience, I have been able to verify how for example the technique of rest pause with load reduction is fantastic in improving capillarization and muscle quality, since it is based on reaching muscle exhaustion through a high number of repetitions, therefore indicated especially in the periods in which the athlete approaches the topical or draft condition (whether he is an agonist or not is not relevant, since every training program for a body-builder who pursues a goal, should still be based on an annual periodization ) unlike the classical rest pause technique, more suitable in periods dedicated to hypertrophy and strength.
PURPOSE. Reach the total depletion of energy substrates, with intermediate periods of rest after temporary muscle exhaustion, which will allow other repetitions to be performed, increasing the involvement of motor units.
Second part "
