Hello Prof. Yuri Verkhoshansky

I would like the asnwer too. Thanks.

Ariel Schillaci, From Argentina.

Dear Demetrio Frattarelli,

I have not understood well the base idea of the training program that you have sent.

If this program is the principal scheme of the Block System training for the Bodybuilding, it needs that you should clarify some questions before:

1. What are the principal components of the final result?
2. What are the principal objectives of the training?
3. What training means and the methods are finalized to resolve the principal objectives of the training?
4. In what sequence they must be used to resolve the principal objectives of the training in every planned period? 

 The Block System has been elaborate for the Olympic sports. The principal objective in the Olympic sports is the improvement of competition movements, in other words, the increase of their power.

In the traditional training system these objectives were obtained using a complex-parallel way (with the constant "rotation" of the principals training means during the microcycles of the preparatory period). The Block system is based instead on the conjugate-sequence development of the principals components of the competition movement power: at the beginning - the strength component is developed and later - the speed component.

Which are the principal components of the result in the Bodybuilding? I think that in the Bodybuilding the principal objectives of the training are not linked with the improvement of the motor actions but to increase the muscular mass and decrease the subcutaneous fat.

For what is in my knowledge, the Bodybuilders always use Block System in this manner:

Block A – for the muscular hypertrophy.

Block B –to decrease the subcutaneous fat.

Nevertheless, the muscular  hypertrophy can be gotten in different ways with a sequence using different methods. A primitive example of this.

At the beginning increase of the motor unities number (muscular fibres) involved in the movement  and later, increase their measure. 

Your colleague Sergey Strucov has proposed the other idea (see his post in the forum): at the beginnig the increase of the size and number of the myofibril sarcomeres, after, the increase of the myofibril sarcoplasmatic reticulum. These objectives are gotten using different execution techniques of exercises.

If in a Block system program there must be a sequence of objectives, like those exposed before, what you proposed are not clear in their objectives.

In your Block A the objective is the strength. The first exercise is what assures the increase of the maximal strength of great muscular groups. The second exercise could be probable used for the development of the Local Muscular Resistance. The third exercise could be used for the development of the explosive Strength and the Reactive ability. What could connect these exercises with the principal objectives of Bodybuilding training?

The methods used for the Block B exercises are not clear for me. In these exercises what could assure the hypertrophy of the slow muscular fibres or the fast muscular fibres?

Yuri Verkhoshansky

Dear Demetrio Frattarelli,

I have not understood well the base idea of the training program that you have sent.

If this program is the principal scheme of the Block System training for the Bodybuilding, it needs that you should clarify some questions before:

1. What are the principal components of the final result?

>Surely the ipertrofia and the subcutaneous fat lower part.

2. What are the principal objectives of the training?

>I proposed if it were possible to also make a block A of strength in the bb as in the Olympic sports, for then to transfer the improvement of the maximal one on the ranges of reps more used by the bodybuilders, or the range 5-15 reps that are notoriously that more ipertrofizzantes.

3. What training means and the methods are finalized to resolve the principal objectives of the training?
4. In what sequence they must be used to resolve the principal objectives of the training in every planned period? 

Which are the principal components of the result in the Bodybuilding? I think that in the Bodybuilding the principal objectives of the training are not linked with the improvement of the motor actions but to increase the muscular mass and decrease the subcutaneous fat.

For what is in my knowledge, the Bodybuilders always use Block System in this manner:

Block A – for the muscular hypertrophy.

Block B –to decrease the subcutaneous fat.

>I proposed a type: Block A: strength, block B: ipertrofia and block C: diminution fat subcutaneous.

I don't know your blocks in the BB, because your books on the BB are not on sale in Italy, for which I don't know if such idea can be correct for you. I would be very interested to know if your books on the bb will be soon on sale in Italy.

Nevertheless, the muscular  hypertrophy can be gotten in different ways with a sequence using different methods. A primitive example of this. At the beginning increase of the motor unities number (muscular fibres) involved in the movement  and later, increase their measure. 

>Is this generally your idea of the blocks in the bb? If it is so, I would be interested to the means training that you would use in the different blocks, waiting for to read your books.

Your colleague Sergey Strucov has proposed the other idea (see his post in the forum): at the beginnig the increase of the size and number of the myofibril sarcomeres, after, the increase of the myofibril sarcoplasmatic reticulum. These objectives are gotten using different execution techniques of exercises.

>I have read, but then he doesn't specify all the means because not specific sets, reps, rest etc.

Is it correct to vary the technique of the exercises only, or also the means?

>In your idea, are there different means for increase of the motor unities number (muscular fibres) involved in the movement in the block A, and later, increase their measure in the block B?

If in a Block system program there must be a sequence of objectives, like those exposed before, what you proposed are not clear in their objectives.

In your Block A the objective is the strength. The first exercise is what assures the increase of the maximal strength of great muscular groups. The second exercise could be probable used for the development of the Local Muscular Resistance. The third exercise could be used for the development of the explosive Strength and the Reactive ability. What could connect these exercises with the principal objectives of Bodybuilding training?

> My idea was that to improve the maximal one both with means of absolute strength and of explosive strength in the block A, for then to realize the eartl of the block of strength in the block B when  I pass ipertrofizzantis to the more ranges, over 1 reps, that notoriously is those more used by the bbs (5-15 reps). If I improve the maximal one for 1 reps I can do more reps and to use more weight with more reps of 1 and therefore to have then more ipertrofia in the block B. I don't know if such idea can be correct in a method of blocks.

The methods used for the Block B exercises are not clear for me. In these exercises what could assure the hypertrophy of the slow muscular fibres or the fast muscular fibres?

>With an ample rest (3-6 minutes) I aim to complete recovery among the sets of the fast fibers, while with a narrow rest I don't make to recover the fast fibers and I climb effort to the slow fibers. Don't I know if this is correct or if you possess or you have made studies in such sense.

Dear Demetrio Frattarelli,

As I wrote to Sergey Strucov I would like remind that I didn’t elaborate the Block System training for Bodybuilding. And that I was never directly involved in it and that I never published any publications about Block System training for Bodybuilding.

So we are discussing about something that is new for me that invented Block System: how it possible to use this model of training organisation also in Bodybuilding, a sport discipline very different from Olympic sports.

You proposed:

Block A. Strength: the improvement of the neuro-muscolar component of strength (increase of the motor unities number recruited in movements).

This objective is obtained throw the use of Olympic sport disciplines methods: maximal strength effort repetitions method and explosive effort methods:

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).

Block B. Muscle Hypertrophy: increase the muscular fibres measure (separately Slow Switch Fibres and Fast Switch Fibres) .

1. The Fast Switch Fibres hypertrophy development throw the exercises which are performed with a complete rest intervals (“little sets (3-6) of 5-15 reps with wide (largo) recoveries between sets (4-6 minutes), and with mostly base exercises for mostly hypertrophy of white fibres”).
2. The  Slow Switch Fibres hypertrophy development throw the exercises which are performed with interval regime (“many sets (6-20) of 8-20 reps with short recoveries between sets (30"-2 minutes) and with mostly isolation exercises for mostly hypertrophy red fibres”).

Block C. Fat subcutaneous diminution (the appropriate methods are not yet described, but it could be the traditional Bodybuilding “relief” perfection methods).

I try to give you my opinion.

1.       The sequence of Blocks finalizations (A-B-C) seems to me enough reasonable.

2.       Regarding the means and methods used in the Block A (increase of the Maximum Strength) it’s necessary to add that:

1)       all exercises should be execute with large ampleness of movements;

2)       the first exercise method must be changed from the beginning to the end of BlockA: from the 10RM method use to the maximal strength effort repetitions method use;

3)       the second exercise should be execute with slow concentric faze and very fast (explosive) eccentric faze: the 5-10 repetitions sets with 50% overload weight and with complete rest intervals between the sets;

4)       the second exercise should be also execute in the 5-6- repetitions sets with 60-70% overload weight, with brief muscle relaxation between each repetition and with complete rest intervals between the sets;

5)       the third exercise could be represented by Drop Jumps (Shock method) with the execution technique proposed by Sergey Strucov and by Russian Kettlebell Squat Jump.

3.       Regarding the means and methods used in the Block B (muscle hypertrophy), I have to say, that the exercises of Block A already assured the FSF hypertrophy and in Block B it need only to continue this process with most appropriate methods. The separate strength development of SSF is not easy and I am not sure that it will be possible to increase separately the volume of SSF only extending set durations and reducing the rest intervals of Block A exercises. This is the actual problem of modern sport training methodology: in the endurance sport disciplines the separate increase of aerobic and anaerobic capacities (also with the use of different overload training methods) is very important for the high level athletes. If this is also important for the bodybuilders we could try to use in your Block B the following methods:

1)       to obtain the FSF hypertrophy your first exercise should be used with 85% overload, with maximal repetitions number in set, very slowly and with large ampleness of movements and with large complete rest intervals;

2)       to obtain the SSF hypertrophy it’s possible also use the first exercise with traditional “pyramid” method, because the second part of “pyramid”, may be, could assure the SSF involving in work;

3)       to obtain the SSF hypertrophy the exercises could be performed using the traditional Bodybuilding technique: with not maximal ampleness of movements, with 10-40% overload and in regime of 30-60 second set duration (till the “burn” pain) with 5-10 min active recovery intervals duration;

           Your third exercise proposed for the Block B seems to me more adapted for the Block C.

Yuri Verkhoshansky

Dear Demetrio Frattarelli,

As I wrote to Sergey Strucov I would like remind that I didn’t elaborate the Block System training for Bodybuilding. And that I was never directly involved in it and that I never published any publications about Block System training for Bodybuilding.

>I have said that because I have noticed that you had already published 2 books on the bb:

Dear Demetrio Frattarelli,

1. In my book about Bodybuilding training there were not references to Block System in Bodybuilding. I only tried to expose my suggestions on the training program that you proposed.
2. In the second exercise in your Block B the “surrender” regime (in Italian it’s called “regime cedente”) should be execute slowly and the “overcome” regime (in Italian it’s called “regime superante”)  – very fast.
3. The second part of pyramid is “when the load is climbed to 10-40%”.
4. Active recovery means light aerobic activity for some increase of the blood circulation  (running, walking, warm up gymnastic).
5. The third exercise which you proposed for the Block B is  “many sets (6-20) of 8-20 reps with short recoveries between sets (30"-2 minutes) and with mostly isolation exercises for mostly hypertrophy red fibres”.

Yuri Verkhoshansky

Prof: Yuri Verkhoshansy

Thank you very much.

Ariel Schillaci. Argentina

OK, Professor, thanks for your advices.

Demetrio Frattarelli, Italy.

Dear Ariel Schillaci,

when I was thinking over James Smith question, I remembered a training program which could be interesting for you. 

If you are high level athlete and you have a difficulty to overcome the stabilization of your results, could be used a training program that assure the increase of the Maximal strength using a very hard Stimulation Method.

This program has been elaborated for Squat Maximal Strength increase, but it could be adapted also for Bench Press. In this case the first exercise should be the same of figure 16, page 13 of my book “Special Strength Training: practical manual for coaches” (I think that it’s possible to put also the legs on the plinth).

The repetition number and the set number in this exercise can be the same of Squat program’s Drop jumps, but they can also be changed in relation of your capacity to perform every repetition with maximal explosive effort (for example, use 2-4- sets with less repetitions number).

The following training session could be performed only twice a week.

First exercise. Drop jump (Shock method)

Set number, 2

Repetition number, 8

Rest interval between the sets, 4 min

Rest interval after the first exercise, 4 min.

Second exercise. Squat with bar.

1° set and 2° set:

Overload weight, 2 RM (or 3RM in 1° set and 2RM in 2° set)

Repetition number, 2 (or 3 and 2)

3° set:

I only have the books "TODO SOBRE EL METODO PLIOMETRICO" and "SUPER ENTRENAMIENTO".

The page 76 of "TODO SOBRE EL METODO PLIOMETRICO" has some exercise. May one of those other exercises work as well?

Ariel Schillaci. Argentina