By Dr. Antonio Parolisi
A training surplus for "lazy muscles"
Training a muscle too often can strain it. This data is widely distributed in the literature and there are many studies on this that confirm this thesis.
Mine is a slightly provocative question: what if we could train that muscle every day, and then give it a rest and then retrain it?
That continuous and repetitive job is matched only by a body building training brought to a positive incapacity for each series for a couple of consecutive hours. The fact, however, is that the mason works 10 hours a day without stopping for regenerating snacks, protein bars - energy drinks or rehydrating drinks. Eat a kilo of bread with cheese and ham, drinking strictly ice-cold beer at noon! He takes a break of about 30-45 minutes and starts to work again !!!
The nutritional comparison with the body builder is really far away, at least from a nutritional point of view, but I don't think the muscular volumes and strength of a mason are second to those of well-trained athletes. Certainly missing the technique for a perfect squat, but at the same time the body builder does not know the technique to climb 4-5 floors with bags of 50 kg of cement on the shoulders for about, 10-15 times in a half day (other than lunges in progression ...).
These human machines, even if they feel tired and told to them "in pieces" when they arrive at home in the evening, do not have a slender structure but possess massive and robust bodies, even though their muscles are constantly under stress due to the prolonged and exhausting work physical.
Consider that for a person who practices this or other heavy jobs, for the realization of a food program, it is estimated 7-8 times the basic metabolism per hour to sustain such a load. In numerical terms, if we have a mason with 75 kg of lean mass his hourly energy requirement will be around 600 kcal.
In theory, to cover a daily caloric requirement it is estimated (again with reference to 75kg of FFM) a total of about 6000-7000 kcal per day, obviously divided into the appropriate quantities of Carbohydrates, Proteins and Fats and an adequate water supply.
Although there are masons with more than normal fat, the vast majority of them reflect the typical structurally powerful physique.
Let us not forget that the building construction sector has also become "hi-teak", so there are people who no longer do the work of the past "by hand", but obviously I refer to those companies that still have "old-style conception" ".
Don't look at the postural speech because there are really ruined workers, but then these people after their 10 hours of work do not start to do the Mezieres or Souchard postures to rebalance the muscular system, therefore they create important postural alterations; but that's another story.
This brief discussion was to understand that the overtraining in this case does not come back ...
Training a muscle too often can over-stress it, because the structures do not have the time to recover, especially after short and intense efforts requiring the lifting of large loads, with a greater recruitment of fast-twitch fibers, which require greater recovery .
With reference to the studies done by Poliquin Ph.D, known American Trainer of international importance, we have seen that training a muscle too often as a sign is overtrained only after about 11 days of continuous training of that muscle.
In practice, if you train it consistently for about 5-6 consecutive days and then rest it for a relatively long period, you could optimize the growth potential for that muscle. Many have used this system for those districts that are reluctant to grow and have noticed improvements in terms of volume.
This methodology in no way reflects the subjectivity of people, in the sense that in this case everyone uses the same approach regardless of individual abilities; all of this clashes, at least in part, with the main concept of Personal Fitness Training, subjectivity .
Considering that in the Body-Building environment we always try to create new conditions and stimuli for muscle growth, we could try to use this system to stimulate those muscles that don't want to know how to grow, even with fiber tests, biopsy and other scientific criteria for muscle programming.
CONTINUE: practical examples and observations ยป
