Edited by: Francesco Currò
A few years ago, in a sector magazine, I published an article on the system (in its "original" version) of the prevailing exercise, which - in simple terms - consists of performing basic exercises with 10 sets of 10 repetitions in order to submit to a massive volume of repeated efforts a certain group of motor units in order to hypertrophy them.
However, looking for more productive solutions should always be the goal of a technician (but also of any simple enthusiast) who has the good sense not to limit himself to plagiarizing tables from magazines.
In this regard, for quite some time now, I have been making some of my students use a variation of the "original" method and given the results that are really more than interesting, I thought of proposing it also to the general public by publishing an article.
Before moving on to the tables, I would like to underline the particular simplicity and linearity of the system and this makes it applicable in a productive way even to athletes who do not really want to run into complicated concepts ... does it seem little to you?
Here are the tables, directly taken from my new " Training " technical dispensation:
Table A - Pectorals, Deltoids, Triceps, Abdominals
| Exercise | Heating | Series | Repetitions | Rest break |
| (about) | (Seconds) | |||
| Horizontal bench with barbell | 3 x 5 | 7 | 7 | 120 |
| Slow forward | 2 x 5 | 7 | 7 | 60-90 |
| Narrow bench or French Press | 1 x 5 | 7 | 7 | 60-90 |
| Crunch with cables | - | 4 | 20 | 30 |
Table B - Quadriceps, Biceps Femoral, Calves, Abdominals
| Exercise | Heating | Series | Repetitions | Rest break |
| (about) | (Seconds) | |||
| Squat or Press | 3 x 5 | 7 | 7 | 120 |
| “Almost” stretched legs | 1 x 5 | 6 | 7 | 90 |
| Calf alla Pressa | 1 x 5 | 7 | 7 | 60 |
| Crunch | - | 4 | 20 | 30 |
Table C - Dorsal, Pectoral, Posterior Deltoids, Biceps
| Exercise | Heating | Series | Repetitions | Rest break |
| (about) | (Seconds) | |||
| Low pulley | 3 x 5 | 7 | 7 | 120 |
| Thorax oarsman with wide elbows | 1 x 5 | 5 | 7 | 60 |
| Biceps with barbell | 1 x 5 | 7 | 7 | 60 |
| Calf Machine | 1 x 5 | 7 | 7 | 60 |
Notes and recommendations:
- Before the "effective" series, it is necessary to warm up with some series (they are indicated in the tables) with low repetitions and with gradually increasing loads;
- The series must be pulled ALL (apart from the heating ones) to the limit; this will have the consequence that the repetitions, series after series, will decrease. When - gradually during the series - you realize you can no longer keep the repetitions above 4, lower the weight by 10-20%;
Obviously, what is reported is only the " half of the work " because the tables, to function properly and offer tangible results, must then be framed temporally (absolutely decisive concept !!) both in the short term and as regards the annual periodization.
The detailed "cycling" of the tables above and those that must necessarily precede them and follow them, in order not to lengthen and make the discussion too heavy, by the aims of the article, but if you are interested in it, you can find it entirely developed in my new " Training " technical dispensation.
 |  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. |
