Train yourself according to physiology

Edited by: Giancarlo Gallinoro

In most commercial gyms there are two training methods that are the most popular:

classical pyramidal
all in 3x8 or 3x10

In both cases the results in terms of load increase are soon exhausted. So why insist on using them? Many would say that the load is the means and not the end. It will also be true, but an individual who, given the same number of repetitions and TUT (time under tension) raises more load (with a good technique) will probably even be bigger!

Muscles are composed of different types of fibers:

red fibers, slow contraction. They are fibers with a high myoglobin content, high oxidative capacity, high capillary spraying. They are very resistant to fatigue and have a very low level of activation. They are scarcely hypertropheable.

Intermediate fibers, with fast contraction. They are provided with good oxidative and glycolytic capacity. They have an intermediate resistance to fatigue. Depending on the type of training that you follow, they take on characteristics that are more similar to red or white. They have a higher level of activation than red fibers and have a good tendency to hypertrophy.

white fibers, with fast contraction, with the highest glycolytic capacity. They have poor capillary spraying and poor resistance to fatigue, but are able to express a lot of strength. They have a very high level of activation and are very hypertropheable.

There is no clear boundary between the different types of fibers. There will therefore be red fibers that are more resistant than others to fatigue, intermediate fibers more similar to red or more similar to white and more or less strong white fibers than others.

Every movement we make during the day, from lacing our shoes to lifting maximum loads involves the following order of muscle activation: first of all the red fibers; if the load requires more force, the intermediate fibers are also activated; if the effort is maximal, the white fibers also intervene (although for a very limited time).

The point is, therefore, that to move a high load all three types of muscle fibers are activated.

Let us now examine the two methods:

Classic Pyramidal

In the vast majority of cases, those who train with this method do not perform specific heating (perhaps even general heating) since in the first series a more or less low load is used. And, in general, the middle gym "pulls everything to death".

Let's look at what happens when a classic pyramid is executed (example: 10-8-6-4):

1st series: 10 repetitions, low load (generally around 60-65% max).

The red fibers and part of the intermediates are activated.

2nd series: 8 repetitions, higher load (70-75% max).

The red fibers are activated and a more consistent part of the intermediates. At the end of the series part of the fibers is exhausted.

3rd series: 6 repetitions, higher load (75-80% max).

The red fibers and most of the intermediates are activated. At the end of the series most of the fibers are used up.

4th series: 4 repetitions, high load (80-85% max).

The red fibers and intermediate fibers that are not yet exhausted, plus the white ones are activated. But .. the white fibers, without the support of the red and intermediate, now largely exhausted, manage to do very little. Therefore, the load that will be used in the last series will be far less than the real capacity and, with good probability, it will be the spotter or the training partner who pulls it up. In this way, most of the growth potential of white fibers is precluded.

In addition, especially in the last series, the CNS (central nervous system) will fatigue uselessly since it will unsuccessfully attempt to activate fibers that are no longer able to contract.

All in 3x8 (or 3x10)

Our body is "designed" to make short and intense efforts (white fibers), prolonged but not very intense (red fibers) or moderately intense and prolonged over time (intermediate fibers).

A 3x8 (as well as a 3x10) are efforts too long over time for our body to sustain a high intensity (load). Therefore, the white fibers will not be activated.

This does not mean that a 3x8 or 3x10 cannot be useful. They are so when used on complementary (monoarticular) exercises to increase the volume of work.

It should be clear at this point why cards based on these two training formulas quickly lead to stalling.

But then, what methodology can be used?

I give two examples that, if well used, can be very valid and are correct from a physiological point of view: