Edited by Roberto Rillo - Book Author: Calisthenics BodyBuilding
BIIO - BRIEF INTENSE ORGANIZED INFREEMENT: method devised by Claudio Tozzi specifically for natural athletes, including the concepts of Heavy Duty and Hard Gainer, but reworked in a more structured theoretical and practical form that also includes variables such as cycling, supplements etc.
BURNS: they are performed at the end of a normal series, rapid and brief repetitions of a partial line of the complete movement.
CHEATING: at the end of a series when the weight becomes impossible to lift in a correct form, we help ourselves with a little momentum of the legs or back, to complete a few repetitions.
CIRCUIT TRAINING: established a sequence of 6-11 exercises, one after the other is performed for a series each without pauses and at maximum speed. Once the sequence is over, it restarts without pauses from the beginning and thus for 3-4 times. The goal is to reduce the overall execution time without reducing loads and repetitions.
FORCED REPS: help from a partner is needed. The normal repetitions are carried out up to the point where it is no longer possible to move the load by yourself, at this point the partner lightens the barbell by lifting it partially, in order to complete some repetition.
GERMAN VOLUME TRAINING: inspired by the school of Serge Nubret based on training in volume and bi-daily frequency. It consists of performing a 10x10 pattern for all muscles, but reducing frequency and exercises.
HARD GAINER: conceived by Stuart Mc Robert consists in eliminating all that is generally practiced in the bb as unsuitable for the abilities of the genetically poorly endowed practitioner, with difficulty in increasing muscle mass (hard gainer) and that does not use drugs. We propose abbreviated tables with multi-joint exercises, squat rest breaks, very rarefied frequency, emphasis on strength, use of microcharges, preference for barbell and dumbbells and unsophisticated equipment, simple and abundant diets without the use of supplements.
HEAVY DUTY 1: designed by Mike Mentzer, it is based on the performance of a few exercises, no more than two per muscle, very few series brought to a positive exhaustion, with the addition of negative and a very rarefied frequency.
HEAVY DUTY 2: the concept of HD 1 is made even more extreme, very few exercises are performed, only one per muscle area or even just multi-joint exercises such as the deadlift, a single series brought to total exhaustion, an extremely rarefied frequency.
HIGH INTENSITY: designed by Arthur Jones, it is the method that has given rise to numerous other methods that have become more popular. It was also based on the use of special training machines (Nautilus) able to optimize movements by eliminating dead spots. He trains his whole body at every workout, he performs no more than three workouts a week, about sixteen exercises in all for one series each, complete exhaustion at each series through stripping, negative, forced.
ISOTENSION: voluntary contraction of the muscle, for example as when biceps are contracted for posing. It can be performed alone, at the end of an exercise or during an exercise in the climax phase of positive contraction.
PHA - PERIPHERAL HEARTH ACTION: conceived by Chuck Coker consists of executing some sequences of 4-5 exercises that affect the whole body, so as to "push the blood up and down" improving the cardiovascular system, oxygen transport, l use of lactic acid. By monitoring with the heart rate monitor, the speed of execution and the loads are modified so as to keep the heart rate at a set range. Example of sequence: flat bench, squat, lat machine, calves.
PYRAMIDAL: they perform different series of an exercise starting with an average load for 12 repetitions to then increase the load and decrease the repetitions up to the maximum load for 4-6 repetitions.
-POF POSITION OF FLEXION: conceived by Steve Holman, consists in performing for each muscle three exercises with three different positions of flexion (elongation, intermediate, contraction). Example biceps: inclined bench curl (elongation) standing curl (intermediate) concentration curl (contraction).
PRE EXHAUSTION: an isolation exercise is performed to which a basic exercise is performed. Example of deltoids: side raises, slow forwards or pectorals: crosses, bench
REST PAUSE 1: perform with a load near the ceiling of the single repetitions interspersed with rest pauses of a few seconds, so as to complete the traditional 6-8 repetitions.
REST PAUSE 2: perform a normal series, set to rest, rest a few seconds to complete a repetition, rest again and perform another repetition and so until complete impossibility.
NEGATIVE REPETITIONS: they consist in carrying out with a very high weight only the negative portion, the one in which the weight is lowered, of an exercise. A training partner is needed.
GIANT SERIES: four to six exercises are performed per muscle group. Example of bib numbers: flat bench, inclined bench, parallel bars, cable crosses.
GLOBAL SERIES: conceived by Hattlefield, it consists in executing for a muscle a total of 3-6 series varying loads, repetitions and cadence in order to involve all the cellular components of the muscle: white, red fibers, mitochondria, capillaries, etc. Example. 1-2 series x 4-6 explosive repetitions, 1-2 series x 12-15 repetitions at medium cadence, 1-2 series x 20-25 repetitions at slow cadence and in continuous voltage.
INTERRUPTED SERIES: designed by dr. Filippo Massaroni. With a load that would allow 8-10 repetitions (about 75-80% 1RM) to give way, we stop instead at 5 repetitions, lay the balance, recover 15 seconds, then do another series of 5, rest the balance recovering another 15 seconds and continue like this until you can no longer perform 5 repetitions.
TRIPLE SERIES: three different exercises are performed for the same muscle in order to work it from different angles. Example of deltoids: frontal, lateral, lateral 90 ° risers.
SQUAT REST PAUSE: perhaps created by Paul Anderson or JC Hise in the 1930s, it became popular thanks to Peary Rader. It was fished out in the 1970s by Randall Strossen and later by Stuart Mc Robert. The technique, it is said, due to the metabolic upheaval it produces, raises endogenous testosterone allowing large muscular gains throughout the body. You perform the squat with a load that would allow a traditional series of 10 repetitions, arrived at failure without placing the barbell, take rest breaks with deep breaths to complete twenty repetitions.
STATIC CONTRACTION TRAINING: conceived by Peter Sisco and John Little, it consists in performing a single exercise of a single repetition, resisting the load at the point of maximum strength from 5 to 15 seconds. Example bicep curl: the point of maximum strength is when the bar is raised and the forearms are parallel to the ground.
STRIPPING: the barbell is loaded with many small discs instead of a few big ones, so once the muscular capacity is exhausted with the initial weight, you continue to perform repetitions as little weight is removed.
SUPERSET: perform without pause two exercises generally for antagonist muscles. Example biceps and triceps, pectorals and dorsalis. Also used for the same muscle, performing two different exercises without pausing. Example of bib numbers: flat bench and crosses.
SUPERSLOW: promoted by Ken Hutchinson, it is an execution technique that provides an extremely slow and controlled rhythm, to be applied to all exercises. The weight must be raised in about 10 seconds and lowered in about 5 seconds, for a total of 5-6 repetitions.
