Giant series and triple series! You've probably passed a lot of rules, the use of which is even basic or basic when it comes to the extension of the figure or the improvement in the quality of musculature - of course, some of them, even in the state of high training advancement and a long internship, should still be used and preserved. Sometimes, however, it goes through a period of "breakdown", or even stagnation - you have to deal with it effectively, and this in turn boils down to the use of "stronger resources". The following Joe Weider's methods are successfully used also in a cyclic manner even without the occurrence of so-called stagnation - all in order to further shock your muscles, thus giving them an intense stimulus for development.
TRIPLE SERIES
As you probably have noticed, the absolute pillar of the training methodology is exercises performed in a technically proper way - the technique is made with training experience, usually by trial and error, and consistent observation of your own actions combined with knowledge on the subject. As we can see, this is not a simple matter, but the article is to help you acquire specific knowledge bases, and practice is yours. This time, we will start with rules defining methods based on issues related to series. At this point, you can already realize that the first of our pillars will be the rule of the triple series. Training in series in this mode consists of choosing three different exercises within one of the chosen muscle part - we do these exercises without interruption in a specific range of repetitions, and one series is the execution of one triple series consisting of three exercises.
For example:
- squeezing a dumbbell on a flat bench
- Squeezing the dumbbell on the bench with your head up
- span dumbbells on a flat or slanted bench
The triple series alone is used as a very strong training stimulus, stimulating the development of our muscles and surprising them - the anti-anabolic series of 2 is extremely effective, although it may prove injurious when used for long periods of time. For this reason, this method is applied in a cyclical manner. In order to develop a given muscle lot evenly, in this case we gave the chest the example, you can combine with the choice of exercise and say to replace the second exercise to press the dumbbell on the bench down your head in the second week. Why? Well, making it head up primarily stimulates and engages the upper parts of the chest, and head down, lower parts. This serves for the steady development of this large muscle part - in the first week we use the first method, and in the second of the second and again change. Between the exercises of the triple series, we do not use breaks, and if they already last only a few seconds. Above all, such extreme training for a particular party, which we want to improve, in particular with respect to shape (action on the muscles at different angles), strength and strength, is aimed at extreme enhancement of the vascularization of the exercised muscles. Why? Well, this method allows a very large inflow of blood to the muscles, on the occasion of the formation of so-called capillaries - the number of blood vessels increases, and their "capacity" is also extended. Thanks to this, oxygen transport along with nutrients and nutrients is also improved.
GIGANT SERIES
It is also worth mentioning a slightly extended version of the previous method - they will be the so-called giant series. They are considered to be the giant series 3 of the most extreme options, the most anabolic and intense, and consequently also used cyclically due to the strong possibility of injury and micro-injuries, if someone does not adhere to the technique of doing exercises. Not only because of this ... It is like a final method, drastically stimulating and engaging the muscles chosen by us - as if you do not look into this option also our body and systems are able to get used to and adapt. Almost every method described by Joe Weider and some articles explained in my series is based mainly on the shock and surprise of the muscles, using the novelty of the method for them and very high intensity and involvement. The giant series assume that 4-6 series will be made for one muscle party, which is our priority. As in the case of a triple-complex series, we do not use breaks or use them in a really short unit of time. The benefits are clear: we attack the muscles of a given lot on all possible levels, including different angles, so we are able to activate the muscle fibers originally excluded from the action when performing classic sets of exercises and series where the focus is mainly on the part of the muscle party in the moment. In terms of blood flow and muscular endurance, this will be a much better method than the triple series, however, as in the case of pyramidal load or pyramid rule for supplementation, I would start the adventure with the method previously described, only to enter a much higher speed and thus draw a full the potential of our muscles.
