Edited by Marino Macchio
Training methods and related recovery times
Each training method is aimed at a goal to be achieved
Isometric
Muscle contraction without generating movement. Isometric gymnastics involves the use of fixed resistances to induce the muscles to contract, with the aim of improving their strength without developing their hypertrophy. Recovery pauses range from 30 "to 180".
Weightlifting
It is the training method that guarantees the highest increase in strength, with complete recovery pauses (180 "and over) between the series.
Pyramidal system
It consists in executing a certain number of series with increasing load, and in parallel with a decreasing number of progressive repetitions.
The breaks include complete recovery (180 "and beyond) between the series.
Load alternation
This method aims to stimulate the nervous system through the alternation of more or less high loads, oscillating between 75% and 95% of the ceiling.
Also in this case, the pauses foresee a complete recovery (180 "and beyond) between the series.
Circuit training
Method introduced in England in 1957, aimed above all at increasing the resistant force. Although the original conception has been subjected to countless revisions, the main aim is always to increase the lactic acid anaerobic resistance; for this reason, minimum rest periods are foreseen: 15 "- 45". 3 types of circuit are considered essentially: one oriented to the development of force, one to the development of power and one to the development of organic resistance.
Superseries .
Method in which two exercises are performed for two muscles, usually antagonistic to each other: a series of the one immediately followed by a series of the other, without a rest break. Before tackling the next series we can recover between 120 "and 300".
Series system (two versions).
It is the best known method to increase basic strength or hypertrophy; in fact it comes in two versions that have in common the number of exercises: a dozen for the whole body or part of it. The serial number varies according to the level of training and the final objective.
The two versions differ in the number of repetitions, therefore in the intensity of the load, and in the extent of the recovery pauses.
FOR THE STRENGTH you range from one to 20 repetitions brought to exhaustion (the number depends on the type of force you intend to develop). The pauses between the series go from 2 'to 5' minutes, in order to guarantee a full recovery.
FOR HYPERTROPHY repetitions by series are contained between 6 and 12, with pauses of incomplete recovery: 60 "- 120".
Giant series
It is in practice the extension of the super series method. 3-4-5 exercises are preferably chosen concerning the same muscle group or antagonist groups, then the series (3-5) are performed with the same criterion of the super series method. The incomplete recovery pause - 60 - 120 "- is provided only between one complete cycle and the next.
Being a very heavy method, it must be carried out for a limited period and after having reached a good level of preparation.
Forced repetitions
High intensity method, to be carried out limitedly and not more than once a week. It consists in being helped by a companion to perform 2-3 repetitions at the end of an already exhaustive series, with pauses of incomplete recovery: 60 "- 120".
Stripping (crawling away)
The method consists in removing (for intervention of the training partner) the disks from the balance - preloaded with small weights - at the end of the execution of the series, in order to allow further repetitions until exhaustion. The breaks include an incomplete recovery: 60 "- 120".
PHA (Peripheral heart action). High-volume method, which involves the cardiovascular system very much. It consists in executing, in the same session, many small different circuits with minimal recovery pauses (15 "- 45"), so as to keep the heart rate at around 140-150 beats per minute for the whole session ( aerobic work).
Negative repetitions
Very high intensity method, to be used for short periods, not more than once a week and only when a good level of preparation has been reached. It consists in choosing a weight higher than the maximum capacity for isotonic contraction, and in performing only the negative phase of the exercise, getting help from a partner in the positive phase. With this system of eccentric contractions, a muscle tension is obtained that is greater than the isometric one. Useful in a stall phase to further increase strength; requires complete recovery pauses (180 "and beyond) between the series.
Quality training
With this method we intend to progressively decrease - during training - the recovery time between sets, so as to obtain an increase in intensity without acting on the load.
Training with rest breaks
High intensity method, used for increasing strength. It is a question of using a maximum or sub-maximal weight, performing a repetition, recovering 10-15 ", and repeating the same sequence until the load is reduced.
Descending series
Method that provides for the reduction to each weight series, keeping the number of repetitions unchanged. It provides for incomplete recovery pauses: 60 "- 120".
Cheating
During an isotonic contraction, at the point where the lever is particularly disadvantageous, an incorrect movement is made (hence the name of the method), to complete the action. Normally it is performed at the end of a regular series in order to do some further repetition. Heavy for ligaments and tendons, cheating should be used limitedly, for short periods, once an adequate degree of preparation is reached. It provides for incomplete recovery pauses: 60 "- 120".
Heavy series light series
The method involves a heavy series of 4-6 repetitions, alternating with one with a smaller load, which allows for a further 6-8 repetitions after a very short pause.
Half repetitions
A method that in certain exercises provides, at the end of a series that has run out, to continue to perform the incomplete movement a few times. It provides for incomplete recovery pauses: 60 "- 120".
Peak Contraction This method involves the isometric maintenance of a load for a few seconds, at the end of a series brought to exhaustion. It provides for incomplete recovery pauses: 60 "- 120".
Pyramidal with short breaks
It is a variation of the pyramidal method, performed by reducing the pauses at the time necessary to load the barbell. Also in this case, the reverse route is provided as a variation once it reaches the top of the pyramid.
Pre-stancaggio
When performing an exercise that involves more than one muscle group, with the aim of acting on a larger muscle, the small muscles involved in the movement come first to fatigue, with the result that the action stops when the muscle larger could still contract with advantage (the strength of a chain is measured by the strength of its weakest link). To avoid this inconvenience, the large muscle is tired with an isolation exercise; then the "basic" exercise is performed so as to place all the involved muscles on the same plane.
Example: Perform first "crosses on dumbbell bench" to pre-tire the big pectoral; then perform the "bench presses with the barbell" so that the triceps (weak ring), with their greater relative freshness, do not interrupt the movement of the most important movement for the pectorals.
Finally, recovery times are established and dictated by the training method chosen according to the objective ; this does not mean that there are slight variations in duration due to factors such as the level of training achieved and the personal training experience.
