Hi dear Professor.
I am an italian bodybuilder and I wish to make you some question on the block method applied to the bodybuilding.
What do you think to use these means training in two various blocks A and B?
Block A: strength
1) Max Effort: little sets of 1-2 reps with wide recoveries between sets (3-6 minutes) with base exercises (squat, deadlift, bench press, military press, incline bench press, chins and rows)
2)Dynamic Effort, explosive strength: many sets (8-12) of 1-10 explosive reps with 50-75% 1RM and with short recoveries between sets (30"-1 minute).
3) pliometric work (Jump).
1) little sets (3-6) of 5-15 reps with wide recoveries between sets (4-6 minutes), and with mostly base exercises for mostly hypertrophy of white fibers.
2) many sets (6-20) of 8-20 reps with short recoveries between sets (30"-2minutes) and with mostly isolation exercises for mostly hypertrophy red fibers.
Demetrio Frattarelli, Italy.