I'm going to give you an exclusive training sheet from my Muscle 60D training And you'll understand that there I use some paranauesques that go against what people normally do, and possibly even you do. First, I focus on developing the arm more, so if you want to develop your arm more, you're in the right place. Generally, people do chest and triceps, or back and biceps.
Science says that the muscle you train first is the muscle that develops the most. Here in Lalá's training sheet , you won't start with chest, no. It's going to start with the triceps, and I'm going to tell you why the triceps are already part of this question: they are the biggest muscle in your arm, so if you want to get big arms, then you should start with the triceps.
But if you do triceps, you can't do chest afterwards, because the triceps are synergistic with the chest, so the chest needs the triceps relaxed, rested, to help it do a good job. If your triceps are already stretched because you trained them, what about chest training? - Horrible!
You're not going to train your chest, you're going to train your back. I'm going to give you a training sheet that is triceps and back, and before I even give you the first exercise on the list, pay attention to the following: go to failure only in the last series. The first few sets I want you to get very close to failure.
Understand, old man? 1st exercise, you will do a pulley with the bar. In fact, it's not even a pulley, it's a pulley pulley.
Instead of doing the pulley here, normal, conventional, you will do it here. You will bend your body. What is the reason for doing this position?
Look at the angle of my arm. I'm testing the pulley. Why don't you test it with a barbell?
Or test with dumbbells? Because it demands a lot from the elbow joint, and the fact that you place your shoulder in this position makes you place the triceps muscles in a medium lengthening and shortening, providing you with more torque, more strength, and this is all very good for us. have at the beginning of your training.
It strongly connects the central nervous system, and you can also place more mechanical tension on this muscle. You will do an average of 3 series. You did the 3 sets there, supimpa, you will remove the bar and add a rope.
I want, at this moment, for you to place your arm beside your body. At this moment we shorten the muscles more, causing you to have work and a different stretching and shortening than the first exercise. This greater shortening allows us to tighten our muscles more and gain the 2nd way of stimulating hypertrophy, which is muscular hypoxia.
Continuing with the 3rd exercise, French. Exactly because here we go: medium lengthening, shortened, lengthened. This exercise is very good for bringing about the third form that generates hypertrophy for us, which is tissue damage.
Look at the science behind the assembly and choice of each exercise. That's what I do in all of Muscle. Imagine an 8-week periodization, each training session strategically organized the way I'm telling you here.
Not to mention that there you can count on support on your WhatsApp from a personal trainer, nutritionist and physiotherapist. We finished the triceps. Now we open the door for the back to arrive.
The 1st back exercise is front pulley. This guy is cool to have at the start of training because he works very intensely. Electromyography shows that a lot of stimulus arrives in this muscle, that is, it is activated in this exercise.
First series to warm up, and then 3 sets to get goosebumps. It gives you goosebumps, you're crazy. This exercise is working your back in a slightly more elongated way, and this is important for you to keep in mind.
Important point for this exercise: when you go down, it is important that you raise your chest to meet the bar. Normally, what people do is they pull and end up letting their shoulder move forward, and this takes work away from the lats. Now go to another exercise and think with me, if the front pulley works this muscle in a more elongated way, do you agree with me that it makes sense to put a exercise that works in a shorter way?
At this point, you go for the low stroke. The low row has some points that are important for you to keep in mind. First, we have a certain preference in activating the trapezius more than the dorsal.
Exactly why when a person is very tense, which muscle becomes more rigid? - A dick! When you do the low row, be careful not to end up taking all the work to the trapeze.
We are not working trapeze. The tip I'm going to give you at this point is the following: when you grab the triangle, you push your shoulder down. You've already started directing the work to where we want it.
When you bring this triangle, I want you to bring it towards the navel. Many people end up pulling it higher. This causes the arm to end up working more than it should.
Then throw your elbow down, shoulder down, and bring the triangle towards your navel. And at this point in training, if you haven't prepared, you 'll be a little tired. I'll give you a tip that helps me: Growth has a pre-workout called Haze.
- This is the time. - Good. You're going to take a Haze before training, and if you're already in the groove, I recommend creatine, and Growth's whey is excellent, you're going to do all this training, you need protein to build this guy.
Of course, there are several other things on the website, but I'm going to capitalize these 3 products that will definitely help you with building your shape. For you to have a well-shaped back, you need to target the side, but you also need to work on the central part of it. And this will not only give you a more beautiful back, but it will also improve your posture.
You will do a prone row on the open machine. An exercise that is aimed at the central part of your back and also includes some posterior shoulder muscles, etc. All these muscles that are located in what we call the shoulder girdle will help you improve your posture and achieve this shape.
I need you to stretch as much as you can, be careful not to lose your posture. The idea is to always keep your chest in place, and when you bring it in, chest out and press it as much as you can in the middle of your back. Be careful that this trapeze doesn't go up, otherwise it will end up taking away a lot of the work that we should be directing elsewhere.
As this is the only exercise that is aimed at the middle of your back, I will ask you to do 4 sets, one more set to compensate a little. Although in the front pulley you had a little work, in the low row there is also a little bit, here we are going to give a little more volume because we want this central part to be well designed. So, at this point, you go to the posterior deltoid on the machine, which is a specific exercise for the shoulder at the back.
Take care with your posture. I often see people leaning over the machine, and this takes away the vector of the posterior deltoid. So, it's interesting that you have your chest puffed out in the machine.
I would say keep your chest out. You support your abdomen and do this work. Your middle back will also come into play, so strengthen that.
- The focus will be on the posterior deltoid. - Enough, I'm already tired. To finish this training, you have two ways: you can do a lower back exercise, and I'm talking about the Roman bench, that trunk extension bench, or you can do an abdominal machine, in the form it specifically says "abdominal machine," but There's a whole reason for the week.
As you are taking this loose record, you can make the lower back that fits better there, but I'm going to talk about the abdomen, which is there. - Okay, okay! - The abdomen is on the machine precisely to provide you with more intense work for these muscles.
Understand that the abdomen is a muscle like any other in your body, you need to put intensity into it, otherwise it won't work and it won't draw. If you want toned abs, those little buds, you have to be heavy. You will do 4 series on it, and always get very close to failure, and the last series can even reach failure.
If you want to improve your abs, there's a whole abdominal workout. And bro, it's a science-based training, elegantly put together by Mr Lalá. Click on this video here to get envy-inducing abs.
