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The Programming in strength trainingit is a very important basis if we want to progress in a staggered way and without recurring stagnations.
However, although it sounds like a very complex word, there are several options to simplify a program and get good results.
Do you want to learn a little about it? Attentive to the following article.
KG training and programming
Within the “History of the PERIOUS TRAINING PROGRAMMING”, The first thing that began to be carried out were training based on RM number.
An US doctor, in the 1940s, made veterans, sick and injured, a training methodology that was to perform 7 series of 10 repetitions until the failure.
That is, 10rm. But then he realized that it was something too exaggerated for a patient and decided to change it for 3 series of 10 repetitions to the failure.
SURPRISE!
Have you ever sent you 3 series of 10 repetitions until the failure? Very common in “pre-manufactured” routines.
Well, you know where it comes from, specifically from 1948.
Now it turns out that, in the 21st century, some train with methodologies carried out 60-70 years ago.
The funny thing is that many of these people are the one that comes to say to those who program training based on science, that we are exaggerated with this of advancing in training, who have done so life and worked.
And it turns out that it is a methodology that was performed to rehabilitate injured, it is not even something that develops for hypertrophy, which happens that later bodybuilding seized and fashions work.
EYE. We are not saying that a 3x10RM is a bad option, as a timely resource.
Train the vs. fault near the failure
We know that Train to the ruling has no more benefits to train near the ruling, 1-2 repetitions (1-2 rir).
This approach will give us greater benefits than to train to the ruling, because we are going to recover better, we will be able to train better in the following sessions and as I have already told you many times it is not always better, better, it is better!
Self -regulation -based training
Let’s explain the method that allows you program to progress and improve trainingregardless of your goal.
If your goal is aesthetics or health, or also strength, without using very advanced tools, but is a feasible and totally free method.
Training based on self -regulation!
And, what machine is more accurate than the human body? A ROOM? A plane?
The reality is that we ourselves are our own tool to program training, as long as we do it well, which is something fundamental.
Brief explanation:
What we are going to use to program training is the number of repetitions we leave without doing, regarding what we could do in each series.
That is, easily for you to understand:
I know that with 100kg in bench press I can make me 7 repetitions more or less, however, in the first series of Monday I do 5 nothing more, that is 2 less than the maximums that I could do with that load, which is translated or understood as Riro 2.
When a coach program 1, 2, 3 or the repetitions that are in reserve, it is referring precisely to that, how many are we going to leave without doing with respect to the maximum repetitions we could make with that load.
As always, individualization is fundamental, and there are not many better ways to individualize a progression than self -regulation correctly.
Because each person is going to adapt, and will respond in a totally different way to others to stimuli.
How can we use the rir to program each training?
Simple and effectivewe can establish ranges of repetitions and associate them with a rir, for example <6 repes rir 2; 6-12 Repess Rir 1; > 12 RUES RIR 0.
We can also establish a specific rir to each exercise, putting greater or lesser intensity than in others according to what we look for.
How can we progress with the self -regulation method?
Progress with this methodology is very simplewe can start using a higher number of repetitions, that is, with a lower intensity, since, if you leave more in reserve, it will cost you less each series.
And little by little as we advance in the mesocycle, to progressively reduce the non -repetitions we are leaving without performing.
The number of repetitions in reservation to be used will depend fundamentally on the objective:
- While what we are going to do is train for health or by force (depending on the sport we are talking about) we could leave a number of repetitions without performing much broader, even sometimes a ride of half of the possible or something higher repetitions.
- Another way of progress can be to reduce rir in some exercises and in others not, and progressively reduce in all, etc.
There really is almost infinite ways of progressing based on that method. We have put an example to give practical ideas, however, always, above all, individualization is important. We cannot follow all routines, no intensities and volumes.
Variations in the training methodology with self -regulation
In it Self -regulation trainingit is normal for a few days to raise more weights than others, it is the logical thing, the days that we are fine that we have rested, asleep and go to train motivated we will move some/enough kgs more than the days we are tired, or something that has a negative impact on our state has happened to us.
For exampleour average RM in bank press could be 90kg and we normally oscillate in that load.
One day that many good factors meet we could lift 100kg in bank press, train and get adaptations.
While a bad day we could train with 75kg and that assumed us the same effort as those 90kg normally, and if we self -regulated well, we would continue to achieve the same adaptations.
In this way we will always manage to adjust to what our body asks us, and as Badillo already said in 2002, the important thing to achieve adaptations are the number of repetitions used and the character of the effort that they suppose.
This would be, at the basic level, why use self -regulation in hypertrophy training. If you want to continue learning, there are guides like this Fit Generation, about: Training programming to gain muscle masswritten by the well -known Carlos Mejías, maybe he can help you.
