قالب وردپرس درنا توس
Home / Fitness and Health / Tip: Specialization cycles for stubborn muscles

Tip: Specialization cycles for stubborn muscles



Status "Development" and "Conservation"

You can not significantly improve each muscle group simultaneously. Therefore, bodybuilders often use specialization cycles for stubborn muscle groups. Remember, however, specialization in one area puts other things in the back-burner state.

An easy way to accomplish this is to assign each muscle to either "development" or "maintenance" status for a given training period. In practice, this usually means spending less overall muscle-building work and more relative work on the muscles you're trying to aggressively improve.

Although your MEV (minimum effective volume) and your MAV (maximum adaptive volume) are determined for each muscle The group will take some trial and error, a simple starting point would be 9 sets per week for muscle maintenance and perform 1

5 sets per week for the developmental muscles.

Perform these numbers for 6 weeks, then reassign them to the opposite grouping for the following 6 weeks.

The Volume Method

In addition, it is easy and reliable to determine whether the volumes you have allocated (number of sets per muscle / week) are optimal: [19659008] For the maintenance of muscles / exercises: If you can still reach the same number of 6 weeks (which means your strengths have not gone down), you probably have not lost any muscle. And if you find that you are getting stronger over the 6-week maintenance period, you can reduce your weekly workload slightly.

  • For developmental muscles / exercises: They should gradually become stronger during the 6-week developmental phase. For example, if you have set 205 for 3×12 in Week 1, you may be able to reach 220-225 for the same sets and iterations in Week 6. If you can not do that, you are working too hard or not hard enough.
  • breast specialization of 4 weeks



    The smartest way to exercise



    Source link