The work can be done after a period of acclimatization. One of the most popular methods, 10 x 10, consists of 10 sets of 10 RM.
Increase in maximum strength. Can only be developed with high loads and a reduced number of repetitions.
Maximum effort on the last repetition and 3-4 minutes rest. Maximum strength training focuses on complex exercises such as squats, bench press and shoulder press. Improves rapid strength (explosive power). Improves endurance performance.
These two forms of strength are usually functional in nature. It is useful to train them for hypertrophy after a period of adaptation and maximum strength (structural training).
Optimal maintenance of muscular strength
After the period of adaptation to the new training, continue the general work by reducing the weekly frequency and trying to provide a lot of variety from session to session.
Muscle group routines
This method involves a significant increase in training volume and intensity. As we have seen, serial training consisted of training 20-25 sets of a whole muscle in each session.
It was a non-specific training. The idea is to divide each body part into several groups and train only one part in each training session. This means that you increase the frequency of training sessions; from 2-3 you can go to 4 or more.
In any case, despite the higher training frequency, keep in mind that by dividing the body into groups between training sessions, the muscles of the body will recover much better, since each part will be trained less frequently. Also, more hypertrophy is produced when the training load is increased for each muscle. Alternate training: it is a simple training in which the muscles of the body are divided into two groups, each of which is trained twice a week, for a total of 4 sessions per week. Example: Monday and Thursday: chest/back/biceps. Tuesday and Friday: legs/shoulders/triceps and abs. A more intensive way to train the routines is to divide the body into more than 2 blocks. This method is suitable only for experienced clients who have been working with weights for a long time (more than 10 months).
This system allows you to train each body part at a higher intensity, using more weights and more sets, thus increasing the overload. Numerous studies show that training less frequently (2-3 times per week) at the right intensity results in greater gains in strength and mass. Training too frequently can put the client in a state of significant fatigue, which sometimes develops into overtraining.
It should be noted that the benefits of this type of more frequent training diminish once you train more than 5 days per week.