Hi Fans of Bar Brothers! This is the part 2 of the first guide for fitness competition.
Although food is the key determinant when preparing a competition, how to train can affect the results in many ways. Too often, training is conceived as a mechanism or tool to gain size, than as a tool of refinement.
While it is true that, contrary to previous belief, muscle high rep training not defined musculature, as does the cardio and diet, if a certain refinement of training is necessary for the preparation of the pre-competition, to seek the fullest, muscle separation and density, which is directly related to food during this phase.
No Pain no Gain
The hard and heavy training is necessary throughout the year, but a review of training and changes in methodology in the 12-15 weeks usually lasts pre-competition phase is necessary.
One of the worst mistakes is to set a certain weight to compete. We go on stage in the best possible way, even if it means lowering the weight at which at first we thought we would compete.
Set phases in training is more intuitive than setting them in the diet, at least at this stage, because although both factors require a certain playability and planning, training to be more subject to physical state at all times and evolution. Becomes very necessary in most cases the presence of a training partner or personal trainer, that a more objective set and our evolution.
It is convenient then fixed the outline in advance, allowing us time to be taking awareness of our body, but each physical is different, and in general, may or may not be the most suitable for every type of athlete and are to be subject to continuous review
The right program should include all possible variables; use or modify one is the innumerable variables can lead to not produce sufficient physical alterations and obtaining the results we expect. In response to this, and only by way of example, the structuring of a training cycle precompetitive 15 weeks could be the following:
Phases os training for fitness preparation
- ·1st phase, three weeks; conventional heavy workout, adding some negative repetitions and a slight reduction of rest between sets (10 sec), working one daily body apart, five days a week·
- 2nd phase 4 weeks; introduce more repetitions and lighten a little weight; moderate decrease of rest between sets (20 seconds less), working all body parts twice a week
- 3rd phase 4 weeks; keep the weight used during the 2nd stage trying to increase the number of repetitions. Reduction of 30 seconds of rest between sets; introduction of a giant superset or set per muscle group. Increase of 15% of the overall workload per muscle
- 4th phase, three weeks; greater weight reduction and increased number of repetitions; 45 sec breaks up; superset exercises and introduction of pulleys.
- 5th Phase, a week; even lighter weight, exclusive work with pulleys and a dumbbell; between sets of 20-40 sec. Continuous movements with little or no rest: abdominal daily and twins on alternate days. This last phase takes place from Saturday to Thursday, leaving untrained from Thursday until Saturday, so the body can recover and enhance muscle cuts and separation.
Later, we will study the feeding strategies of last week, the loading and unloading sodium and carbohydrates and other tools that when we face a competition.