Our number ten here on the list is: don't invent fashion. When you want to improve your training, what comes first? Click on like, subscribe to the channel, comment on anything here to increase engagement and help the channel, anything, don't be lazy.
Activate the bell, click on I liked it and subscribe to the channel, that's it . And then when you want to improve your training, they start giving you suggestions: look, do this, change this exercise. Guys, don't invent fashion.
When you talk about a certain quality training , focus on the basics, especially if you don't have a lot of knowledge. I see a lot of people, including new students of mine, who don't have much knowledge and come with a super elaborate workout, I'm splitting the thigh, I'm. .
. Guys, this is advanced, for you to do a workout like this, it doesn't mean it's wrong , but you need first: to have need and second, to have knowledge capacity, and it's not a demerit you don't have, it's not demerit, but if you don't know, don't invent fashion, don't put exercises that you don't see in practice, don't divide training sessions that you don't see in practice, or training divisions that you see only one athlete, someone very experienced doing, so the first is not to invent fashion. Number nine: eccentric phase, what do studies show us?
They show us that when the eccentric phase, you spend more time on it, you increase the time of training tension, and it is a determining factor for muscle hypertrophy , and with that you get a better quality of training. When you do a slower eccentric phase, you increase a training variable called density, look: three out of ten with a thirty- second interval, but one I do two seconds in concentric and three in eccentric, and the other I do in fastest speed i can, which one will i finish faster? You're going to say: it's obvious Leandro, what you do at the fastest speed you can, what you go there did, already rest for thirty seconds, rest for thirty seconds and so on until it's over.
So, even though the two are, for example, three out of ten, four out of twelve, it doesn't matter, you have in the first version with a more controlled cadence, a longer tension time and therefore greater density, so the eccentric phase tries to spend two to three on it seconds, it's an excellent time, you don't need more than that for hypertrophy, you can use more than that "oh I have an injury, I want to use a minimized load", ok, but you don't have to go from two to three seconds, now, much less than that can degrade the quality of your training. Leandro Twin, I wanted to understand about the training variables, you said density, I don't even know that. So look for Leandro Twin + workout variables you'll find a video here.
Tip number eight: do a "deload" that is, take a week "off", or do a week with less intensity, less training volume. You will say: Leandro Twin I identified with this one, but it doesn't work for me. But why doesn't it work?
It's because every week I don't train I don't grow. Not there right? For you to take a week of "deload" you have to deserve this week of "deload", and how do I earn a week of "deload"?
Sitting the "stick" in training. So it's no use talking like this: I'm going to take a week off because right? But you didn't go there last week, it won't do .
Why is "deload" legal? Because at that moment you have a very complete recovery of your organism in all senses, and this helps us to "reset", and it is important because sometimes we enter into a system where we are not recovering 100% there is a time, and it's okay for you to stay like this for a while, okay? You just need a week, maybe even less depending on the quality of your workout, for you to recover 100%.
Tip number seven: increase flexibility. What I see in some of my students, mainly in the calf, hamstring and some even in the pectoral. When you have greater flexibility, you get a greater range of motion, with a greater range of motion you can recruit more fibers, so you do a flexibility job .
. . How do I do this job?
. . .
Stretching of the regions you have shortened, this will improve the quality of your training. We have a really cool technique called fst-7, developed by Hany Rambod, which he used with Phil Heath and Jay Cutler, obviously they didn't win Mister Olympia because of that, but he also trained two Mister Olympia, so we owes some credibility to Hany, which consists of doing seven sets of a certain exercise, preferably isolating as he says, but you can make it more flexible, and then between sets you stretch, so I don't know, I did a "peck deck " and then I do a pectoral stretch that is really nice to play backwards, and with that you will improve flexibility without being reconciled with muscle hypertrophy. The muscles that I see the most that people have shortened and that hinder the results are: hamstring and calf hindquarters, especially the calf, which is a very strong muscle with a low range of motion that can be even more limited.
Tip number six: use an advanced technique for each muscle group . It's complicated to say that right? We know, because it's a very general statement, but it is something that is fairly plausible, then people ask me, Leandro Twin, when I use an advanced technique?
I've already made a video of this here on the channel, but roughly one for each muscle group is a good number. Number five: change training often, why? Because you vary the exercises is cool for the playful part and also know those "pains" that start to appear?
So every hour there is a "tiny pain", when you change the workout a little more frequently, as you vary the exercises, you sometimes avoid a movement, this has to be thought about, I don't know, the bench press is giving me some "pain" so I'll vary and I'll make crucifixes and this "pain" goes away and you don't get hurt, it makes it more fun, which is the question of playfulness, but it 's not necessarily an obligation for you to change training, ok? I change the training of my students once a week, because of these factors, and also so that it is reconciled each day, and that it is reconciled each week, for example: in a week he can train three days I ride to three, on the other he can train six, I set up for six, he doesn't do "gambiarra", he doesn't "gambiarra" in training, he builds a new chip, no problem, spends a little on yourself, right? I'm not talking about money and advice with me, which can also be, because this subject interests me a lot, but I say, spend it on yourself, don't go there and clown.
. . oh I'll go there four times, I'll put it together this one with this one.
. . No, take Sunday, sit down, take out your cell phone and set up a nice thing, got it?
It's your body that's at stake. Tip number four: Always drive training to failure, concentric. We have four types of failure, right?
There would be three: concentric, eccentric and isometric, but we can expand our discussion a little further and put the fourth flaw, which is the technical flaw. So concentric failure, even when I no longer go up , eccentric failure, someone helps me put the weight up and I control the descent, but there comes a time when I no longer control the descent, so I reached the concentric and eccentric failure, failure isometric is the failure that someone brings this weight to me and I just hold it now, I just need to hold it, but there comes a time when I cant do it anymore, and the technical failure , it can happen outside of these others, that is, you puts a load so high that then you start stealing the exercise, then you do a crooked curl, right? And it's not a failure you should look for in training, but look for concentric failure in every exercise, it has to be challenging in your training.
Mistake number three, which is a continuation of that one. Technical failure should not happen in your training, focus on technique, in other words: is it better for me to reduce the load and make the right movement? Yes, always, always, always, I'll say it three times so you don't forget.
Number two: if you feel any "tiny pain" in some "little place", in some "little exercise", cut, stitch. . .
Look, a single chest exercise that I feel a little strange pain here, I don't know where yes, it's the crucifix". Don't make crucifixes, you don't do it for two/three months, then you try to do it again, is it better? Do it again, otherwise, if you're like "no, it 's good, it just hurts a little" ", at some point this can turn into something bigger, bigger, bigger, blow up, leave you out of the gym.
And tip number one: don't focus on load progression , amount of weight. Guys, that's not what will make you grow. It is understood that charge progression, academically speaking, is charge magnitude , what are the possible charge magnitudes ?
Shock, ordinary, stabilizing, and regenerative, there are these four types of loads, the load progression doesn't just depend on the amount of weight you put on the exercise, the load progression, for you to be very easy to understand with a sentence if I had to summarize, it 's the increase in training difficulty. What is more difficult? Do I do a bench press with thirty kilos on each side or with forty?
Then you will say: at forty it is more difficult. But forty is one rep, thirty is fifty reps. You will say: man, I can't even do it.
In other words, I'm not saying, I'm using grotesque examples to make it clear that you don't need load placed to improve your result, right? I'm not saying this is the strategy, but just so you understand that you have to make your workout more difficult. I'm going to leave you with a video just about that which is extremely important, which is the progression of loads to hypertrophy, take a look here so you'll understand better.
