I am going to radically change the subject to how the Blog has been given.
I read a book some time ago that I intend to read again, called Stwn McRobert’s Brawn. It is about the truth of weight training and how it is that what we see in conventional magazines and books is nothing more than information that is not useful to mortals.
Why does the information in bodybuilding magazines not work? Very easy. Those who write those magazines are people who use or support the use of anabolic steroids or other growth methods that we will call “unnatural.” By using these kinds of “medications” or “supports”, it is obvious that the body can resist many more workouts, more intense, more exercises, more everything! And realizing they “work,” they promote them as the eighth wonder: You have to train 5-6 times a week, they say, and some train twice a day.
The reality is that most people are what are known as “hard gainers,” that is, genetically normal people who do not have the potential to grow as mastodons. The truth is that genetics does matter and it is what should define our way of training. I would say 95% of people shouldn’t use the methods promoted in magazines.
What to do then? The human body when under stress must rest to recover and adapt. The idea of training with weights is to break the muscle tissue so that, when resting between sessions, the muscle recovers and says something like “I have to grow and become stronger so that I don’t break anymore”. When that happens, we add more weight. That easy.
Also, the body has a limit. No one is able to train at the highest intensity for long periods of time. The intensity of the training is inversely proportional to the time spent. If you train 30 minutes, you can do it with a lot of strength, but if you want to train an hour and a half, you “save yourself” and “hold back” and you don’t hit “with everything”, because you have to last an hour and a half. You rationalize your intensity, which is bad
Intensity and progressive resistance are key to building a quality physique.
Because then we should not train for a long time, but rather with intensity, it is obvious to say that we should focus on exercises that occupy as much muscle mass as possible. It is logical: If I am going to train 15 minutes I want to do bench press and squats for example, instead of dumbbell birds and quad extensions. I’m not saying that specialized exercises are bad, simply that you have to take advantage of time training as much muscle as possible, with the greatest intensity possible. If we do this, the duration of the training will determine itself.
How many training sessions to have? I would recommend 2-3 sessions PER WEEK.
How long to train? Not more than 1 hour.
What exercises? Here is a very simple routine, to be used in workouts 3 times a week, interspersing routines 1 and 2.
- Routine 1:
- Squats 2 x 6-8
- Deadlift 1 x 6-8
- Pull-ups 2 x 6-8
- Bicep curl 2 x 6-8
Crunches 2 x 25
- Routine 2:
- Bench Press 2 x 6-8 Overhead
- Press 2 x 6-8
- French Press 2 x 6-8
- Standing Twins 2 x 20
- Crunches 2 x 25
Doing forearm work and neck when possible. By saying 2 sets of 6 to 8 reps I mean 2 sets of actual work. Not counting the warm up.
Before starting the training, it is advisable to warm up on the bicycle or treadmill for about 10 minutes, and stretch but very slightly. You don’t want stretched and loose muscles when you are squatting at 120 kgs. on the shoulders, right? The stretch comes at the end of the workout.
The number of repetitions is determined by the weight. No matter how difficult a repetition has been, if you completed it, you should try another. It is important that someone help you in the last repetition so that you do not drop your weight and have accidents. From there on out, the weight is lifted by you. If you need help almost from the beginning, you are using too much weight.
Finally, it is worth emphasizing that the FORM is very important. It is more valuable to do a slow bench press, with your feet firmly on the floor and your back on the bench, than doing it by arching your back, your feet on the bench and bouncing the weight on your chest. Avoid accidents!
If you have doubts about my training philosophy, do not hesitate to write or put your comments here on the blog at the end of the article.
It may seem like a radical approach to training, but trust me, it works.