Edited by: Francesco Currò
Derived from weightlifting, the following is a proposal to simultaneously increase - and considerably - both strength and muscle mass.
In practice, by means of a pyramid with low repetitions, we try to reach sub-maximal loads in order to maximize the nervous system.
The proposal starts from the assumption that every stimulus that increases the intensity of muscular activity, even if of short duration, leaves a "trace" in the nervous system. This trace persists for a certain time and can greatly affect the subsequent muscular activity, increasing its effect.
The method is effective only if used in conditions of physical freshness (especially at the level of the nervous system) and cannot be used continuously for long periods. Usually, to avoid "stalls" or injuries, the methodologies must be alternated or canceled. So, if we decide to "massively" adopt this system, we can do it, but with spaced cycles (see table 1) between them from a period - in which we will adopt other methods - of at least 4-6 weeks.
| Table 1 | |||||||
| Months: | THE | II | III | IV | V | YOU | VII |
| Phase: | Adaptation anatomical | Hypertrophy | Method heavy efforts | Hypertrophy | Method heavy efforts | Hypertrophy | Etc. etc. |
If, on the other hand, we wish to insert a mesocycle based on this method in a six-monthly macrocycle, an adequate location (see table 2) could be the mesocycle between the period of strength and that of hypertrophy.
| Table 2 | ||||||
| Months: | THE | II | III | IV | V | YOU |
| Phase: | Adaptation anatomical | Hypertrophy | Method heavy efforts | Mesocycle dedicated to development of maximal strength | Hypertrophy | Definition |
Of one thing, however, you can be sure: the stimuli induced by the method induce significant morphological and functional changes.
The workload development methods suggest to use - with this method - the multi-joint exercises (Squat, Pull-ups, Bench, etc.). Furthermore, the request for "physical freshness (especially at the nervous level)" for the application of the method, recommends adopting it only on the first exercise of the first muscle group to be trained on a given day. For example, if in a certain workout we have to train Pectorals, deltoids and triceps we could do it this way ( NB: more information and detailed diagrams, with exercises, series, etc. you can find them in my new technical lecture "Training" ):
| First exercise for bib numbers: | heavy stress method |
| Second (if any) exercise for bib numbers: | classic method |
| First exercise for deltoids: | classic method |
| Second (possible) exercise for deltoids: | classic method |
| First exercise for triceps: | classic method |
| Second (unlikely) exercise for triceps: | classic method |
Of course, it could be possible to repeat the scheme also on the first exercise of the second muscle group (see diagram below) to be trained on a given day, but here we must constantly check our own levels of "physical freshness".
| First exercise for bib numbers: | heavy stress method |
| Second (if any) exercise for bib numbers: | classic method |
| First exercise for deltoids: | heavy stress method |
| Second (possible) exercise for deltoids: | classic method |
| First exercise for triceps: | classic method |
| Second (unlikely) exercise for triceps: | classic method |
Not before having specified that this methodology is not reserved for beginner athletes (and also with "intermediate" athletes, it is necessary to use it with caution ...), here is a summary of the procedure for applying the heavy stress method to the exercises:
| Load to use (in relation to the ceiling) | Repetitions | Series | Break between the series | |
| Heating | 50% | 5 | 1 | 60 " |
| 60% | 4 | 1 | ||
| 70% | 3 | 1 | ||
| Stimulation phase neuromuscular | 80% | 2 | 1 | 2'30 " |
| 90% | 1 | 1 | ||
| 95% | 1 | 1 | ||
| 90% | 2 | 2 | ||
| Hypertrophy | 80% | 3 - 5 | 3 - 6 | 90 " |
Attention: every now and then, when I publish schemes, I receive phone calls in which the interlocutors point out to me that: " the table was perfect ... "; or (NB: always talking about the same table ...): " the table presented too many series "; or (NB: again speaking of the same table ...) " the table had few series ".
Well, the reason is that when you draw up a table to publish, you think of an "average" athlete: it can be good for many, but (obviously) not for everyone. For the application on the individual - with all the possible problems that may arise - or you are good enough to "steal" the idea and change it (by yourself) according to your needs, or you need advice.
When told, it explains why the indications are generic (3-6 series of 3-5 repetitions) in the hypertrophy section.
In the specific case, among the many variables to consider, it should be borne in mind that athletes with a higher percentage of white fibers need fewer and fewer repetitions of athletes with a higher percentage of red fibers. But how can this fiber prevalence be determined? Well, maybe we'll see it next time ...
 |  Francesco Currò, teacher of ASI / CONI, teacher of the Accademia del Fitness, athletic trainer and personal trainer, is the author of the new book " Full Body ", of the e-book " The Training " and of the book on "Multiple Frequency Systems" . For more information you can write to the email address, visit the websites //web.infinito.it/utenti/x/x_shadow/ or //digilander.libero.it/francescocurro/ or call the following number: 349 / 23.333.23. |
