HOW TO SAKE THE MOST PARTY
TUS ENTRENAMIENT
CONTENTS
Introduction: Types of Exercises1.
2. Selection criteria for exercises
2. Defining long-term goal
2. Principle of adherence
2. Ratio stimulus-fatigue
2. Long-term progression
2. Muscle Activation
2. Existing point A and B
2. Resistance profile
3. Exercise management
3. Repetition range
3. Order of exercises in a session
3. Variation of exercises
2. Conclusion
3. Exercise Table – Muscle Group worked
4. To finish…
Before you start with this section, be aware that each exercise we perform perform performs fulfills a specific function in training. Therefore, the validity of an exercise does not depend on whether it meets each and every selection criteria you will find below. The really important thing in an exercise is that it fulfills the specific function for which it has been selected.

Once this has been said… Let’s start!

Criterion number 1: Define a long-term goal

All the small actions that we do in our trainings or nutrition must always be thought of in keeping with our long-term goals.

Speaking of the selection of exercises, it seems logical to think that a person who has as a long-term goal competing in powerlifting should not select the exercises in the same way as someone who aims to increase muscle mass.

This is because of what is known as a principle of specificity, which tells us that to improve in a certain aspect of performance, most of the work we do should be very similar to the goal we want to achieve. For example, a powerlifter must in any case perform uprisings of the three competition exercises more often than a bodybuilder.

Then I leave you some general recommendations for the selection of exercises in each session depending on your goal.

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This information is extracted from Eric Helms’ book “The Pyramids of Training”

Criterion number 2: Adherence

The principle of adherence refers to the ability of any element to adapt to you and your context.

Speaking of selection of exercises, we could say that an exercise with good adherence would be the one that fulfills the following characteristics:

♪ It adapts to your ability to apply strength
♪ It does not cause discomfort or pain due to lack of mobility or other reasons
♪ It motivates you to exercise

In short, an exercise with good adherence is the one you could do for a long period of time, because it is the exercise that adapts to you and not you to it.

Because of the above, it is essential that your favorite exercises be always integrated into your routine, as long as they do not pose a risk of injury to you.

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realized) and, therefore, the adaptations we obtain will also be less.

Thanks to this principle we can understand why performing dead weight squats or lifts with free load are not the best choice to increase muscle mass. These exercises produce a lot of fatigue because they do not have good stability when performing them.

Criterion number 4: We can progress in

long-term

It is known that to give a correct stimulus to the muscle that increases its size and strength over time it is necessary to carry out the principle of progressive overload. This term refers to the importance of making our trainings increasingly demanding.

If we do exactly the same training day after day will come a time when our body will be completely adapted to the stimulus we are giving it and therefore no new adaptations will be generated such as muscle hypertrophy or the increase of strength.

There are several ways to apply this principle as you will see in the following image:

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The ideal thing is to start to apply this principle through the improvement of the technique and the RPE (received effort degree) of each series, to later focus on increasing the training volume and the training load.

The problem comes when in the exercise we are doing it is very difficult to increase the burden we work with, as this will make it difficult for us to make the stimulus of the selected exercise more and more demanding.

To better understand the above, compare the military press exercise with front elevations with mancuernas. Both have as objective muscle the previous deltoids, but… In what exercise do you think you’ll be able to increase the kilograms that you raise in the long term?

If your choice has been the military press, you’re right.

This does not mean that the military press is definitely better exercise to work the previous deltoids than frontal elevations, but only in this regard brings more advantages.

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The problem is that carrying out an internal focus in a series not only depends on you, but also on the exercise itself.

Usually, when performing multi-articular exercises or exercises with a lot of loading it is more difficult to do this. In this case we can return to the example of the previous criterion and conclude that this time frontal elevations would be better option than a military press.

Criterion number 6: Existence of a clear point A and

point B in exercise

When we talk about a point A and a point B in an exercise we are referring to the point of the range of motion of an exercise where muscle contraction begins and ends.

In order to understand this more visually, you can see what point A and point B of the banking press would be.

The fact that point A and B of an exercise are clear is of vital importance for good programming.

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Banking press is an example of an exercise that meets these features. We could say that point A refers to when the bar touches our chest and point B refers to when our elbows are blocked.

In this way, there will be no mistake in noting the number of repetitions we have made in a series or the number of repetitions that we have programmed for a training, since we have clear that range of route involves making a repetition.

Imagine now that instead of the banking press, we must make lateral elevations. We could say that point A of that exercise is when we have the mancuerna at the height of our hip and point B when our arm forms a 90o angle with our torso.

The problem of this exercise is that there will be a point in the series in which you are not able to lift the mancuerna until you form an angle of 90 or, but you can continue to perform repetitions to minor elevation angles. How should we account for those “repetitions” in which point B is not reached?

As you can see, it is difficult to account for the workload that is performed in exercises where there is no clear point A and B.

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An exercise with poor resistance profile will be the one that does not meet the conditions mentioned above.

An exercise with a poor resistance profile can make the limiter at the time of not being able to do more repetitions the very nature of exercise, and not only the accumulated fatigue.

Conclusion on selection criteria

exercises

As you have been able to verify, there is no specific exercise that meets each and every selection criteria mentioned.

Don’t eat your head looking for exercises that cover all possible criteria. Simply select them by being aware of the specific role they will play in your routine and provides variety. This way you will cover all the points mentioned with different exercises.

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Repetition range to which I have to work

The most appropriate number of repetitions for each series depends on two factors mainly:

Long-term objective
♪ Type of exercise

Taking into account the first point, it is logical to think that the number of repetitions to which a powerlifter should work in each series is generally less than the range of repetitions to which a bodybuilder should work, since in the first case the long-term goal is to be able to lift the maximum possible load in a single repetition.

Then, you will find general recommendations about the range of repetitions you should work on depending on your target taken from Eric Helms’ book “The Training Pyramids”.

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Another reason to do this is that in multi-articular exercises the objective is to generate a mechanical tension that acts as a cause of the adaptation of our muscles, and for this it must be worked with high loads for us, so we will be forced to work on lower repetitions.

However, with mono-articular exercises we seek greater metabolic stress in the muscle, which is achieved by taking the muscle group very close to the failure, that is, with a low RIR and high repetitions.

Order of exercises in a session

In order to correctly determine the order of exercises in a session, you simply have to keep in mind that the exercises you do before will provide more stimulus to the muscles worked, as you do not drag any previous fatigue, however, as the training progresses, we will store more fatigue and, therefore, the stimulus of the last exercises will be less effective.

Then you can see graphically what happens during a training session.

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Once said this we can deduce that it is generally more convenient to perform multi-articular exercises at the beginning of the session. This is because they are the ones that will make us gain muscle mass to a greater extent by working several muscle groups at a time. In addition, they are the most complex and the most fatigue they generate.

How long do I vary the exercises

It is known that for an exercise to be effective, we must have interiorized the technique of it. This is built on the basis of consciously repeating and examining the movement.

However, varying from time to time exercises have shown some advantages. The force line that occurs in each exercise incites in a different way in the muscle fibers. This makes us able to activate all the fibers of a muscle in different ways, which is positive.

It is recommended to maintain multi-artiarticular exercises and to vary analytical exercises over time.

This is because composite exercises require more time to internalize the movement and, in most cases, the technique is quite more complex. On the other hand, it will be easier for us to adapt to the monoarticular exercises by being simpler.

Finally, it may be interesting to use the resource of varying some exercises in case of losing the motivation for training. Sometimes monotony can negatively affect our desire to train.

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