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New Post 5/28/2007 4:22 PM
  Dimitry
38 posts
8th Level Poster


Block System & Bodybuilding 
Modified By 1511146@aruba.it  on 6/5/2007 10:41:32 PM)

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).
 
 
Block B:hypertrophy
 
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.
 
 
Thanks.
 
Demetrio Frattarelli, Italy. 
 
New Post 5/31/2007 5:49 PM
DotNetNuke

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Error Details

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DotNetNuke

Unhandled Error

Error Details

File
Error  Could not allocate space for object 'dbo.EventLog'.'PK_EventLogMaster' in database 'NUKE11inDNN11913' because the 'PRIMARY' filegroup is full. Create disk space by deleting unneeded files, dropping objects in the filegroup, adding additional files to the filegroup, or setting autogrowth on for existing files in the filegroup.