Men health 200 special edition 3/2018
Strategy’s to keep your New Years goals:
Establish baby steps each month like “this month I’ll make the effort to go to the gym twice a week”. The new technology helps you to achieve your goals like “my watch will help counting 10 thousands steps per day”. Compromise things like go with a friend to your gym or have a personal trainer. If both go to the same side it will become hard to just give up.
What is negative series? It’s series where the eccentric phase of the movement it’s executed which means that with the help of a personal trainer you should increase the weight in order to only do the stretching phase while the personal trainer does the concentric phase. That will result in you having a big trim of fibers. Exemple: A spin plane exercise in which you have the bar going down (negative phase) to then the personal trainer increase the bar (concentric phase). Have a good train!
Hiit is a short training that fat burn much more.
With the Hiit training (High Intensity Interval Training) you can burn a lot in a short time of training.
Through the EPOC effect (explained on the other picture): After you do a train of 4 minutes as for example the Tabata protocol 20” of activity and 10” of break during 8 series gives you a total of 4 minutes, rushing your metabolism and burning fat even after training.
It can be made by all people (with the adequate exercises).
Germany volume training also known as the 10 series training
The goal of this training is to complete 10 series of 10 repetitions with the same weights for the same exercise
With that if you can do a bench press with 150 kg for one repetition you would use 75 kg for this exercise with 10 reps enter.
Between series you have only one break with 60 seconds and you should do the cycle between 4 to 6 weeks after this rest only one week doing another type of training.
Cadencies: For more extensive movements like squats for the polyarticular use a rhythm of 4:0:2 which means that for this eccentric phase in four seconds and concentric face in two seconds. For monoarticulate exercises use 3:0:2 you should do one exercise for each part of the body so choose exercises with most use of muscle mass.
Day 1 chest and back
Day 2 leg and a abdominals
Day 3 rest
Day 4 arms and shoulders
Day 5 rest