NATURAL BODYBUILDING

AND BODY RECOMPOSITION

SLIM WITH MUSCLES

Andrea Raimondi

© 2021 Andrea Raimondi

Fitnessedintorni.it
AREdit.com
 Table of Contents

1) Theory of hypertrophy development

1.1) Physiology of the muscle
1.2) Biochemistry
1.3) Energy systems

2) Mechanisms of hypertrophy
2.1) Mechanical tension
2.2) Metabolic stress
2.3) Muscle damage

3) Training variables
3.1) Volume
3.2) Frequency
3.3) Load (Intensity)
3.4) Type of exercises
3.5) Progression
3.6) Time Under Tension
3.7) Rest
3.8) Training techniques

4) Programs for hypertrophy

4.0) Main muscle groups
4.1) Exercises
4.2) Periodization
4.3) Break-in phase 8 weeks
4.4) Strength phase 8 weeks
4.5) Metabolic phase 4 weeks
4.6) Hypertrophy phase 12 weeks
4.7) Aerobic activity

5) Nutrition and body recomposition

6) Motivation
7) Measurements
8) How to use measurements for body recomposition
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 FOREWORD
This book is not intended to be a scientific manual or only for
professionals, although it is based on the study of scientific material
and on the main manuals of muscle and nutrition.
It wants to be a compendium of what I have learned in these years of
training and study. It wants to be of help to those who approach the
world of bodybuilding or body recomposition. In these pages you will
find everything you need to reach your goals without proposing
miraculous solutions or extraordinary results of the latest scientific
research, which we have also studied, but you will find what is
essential to plan the path that will guide you towards weight loss or
building of muscle mass. Then it's up to you to understand the
concepts and apply them to your case. As stressed several times in
the book, each of us is unique and the right diet and training routine
must be tailored to the particularity of each person. Routine, because
training and proper nutrition must become a habit, a part of yourself.
This is fitness.
Anyone wishing to help to plan their routine or want some advice on
nutrition and training can write to me at [email protected] or
visit my website http://www.fitnessedintorni.it or
instagram @fitnessedintorni.it and can also subscribe to www .pt-
manager.com where you may create your own workout cards and
keep track of your workouts and create your own food diary. See ya!
 INTRODUCTION
Through exercise, muscle work done against progressively more
demanding overload leads to an increase in muscle mass and an
increase of muscle cell’s cross-section, known as hypertrophy.

But why do muscle cells grow and how do they grow?

Although it is a great research topic, scientists still do not fully

understand how the muscle gradually adapts to the stimuli given by
overload.

What is muscle hypertrophy?

Muscle hypertrophy is an increase in muscle mass and the cross
section of the muscle itself.
The increase in muscle volume is due to the increase in size (not
length) of individual muscle fibers.
The muscles adapt to the regular and progressively greater load to
which they are subjected through, in our case, physical exercise,
with loads that exceed their pre-existing capacity.
The muscle becomes more efficient in transmitting forces through
the levers of the various joints.
With constant and progressive training, therefore, the functions of
the muscle itself improve and therefore improves the movement and
stability of the body in space.
In this way, the size and quantity of contractile proteins present
within each muscle fiber increase and consequently also strength
increases.
We will try to review the main topics and principles concerning
training for hypertrophy by proposing a setss of cards and dietary
advice that lead to a body recomposition aimed at obtaining as a
result a decrease in fat and an increase in muscle mass. And the
same procedure is even more valid for those who intend to lose
weight because exercise with overloads proves to be the best way to
free the body from excess fat kilograms and at the same time

improve their own image.

 CHAPTER 1
Theory of hypertrophy
development
Homeostasis. This is the main feature of the human body, that is the
tendency to maintain a constant condition and indeed to save as
much energy as possible in carrying out any type of bodily activity,
with the aim of ensuring the survival of the body itself.
In fact, any change in the external world that somehow affects the
body puts into action mechanisms that seek and, under normal
conditions, guarantee the return to the initial stage. So when we
introduce molecules in the form of food, the body begins a setss of
transformations, movements, biochemical processes that have the
purpose of returning the body-system to a situation of equilibrium.
This equilibrium is fundamental to allow life: think of blood pH level
which is constantly maintained at the optimal level through reactions
and counter-reactions based on what we eat. For example, the
management of carbohydrates, which represent the main energy
source, in the form of simple sugars in our body: an excessive level
of sugar in the blood triggers a whole setss of biochemical reactions
with the release of insulin which allows to stabilize the level blood
glucose.
So if you want to increase muscle mass, you have to force the body
to get out of homeostasis, you have to break homeostasis and reach
a new level of balance in which the body has and manages a greater
amount of muscle.
This new level is reached through physical exercise. But not a
physical exercise carried out in a casual way but aimed at the
purpose we have set.
We will see in the rest of the book what are the variables we have to
deal with and that are to be exploited to maximize the exercise
aimed at hypertrophy up to the proposal of a training plan that allows
us to achieve our goal.
Of course, without constant practice and without detecting in a timely
manner what we do during a single workout, the further the goal will
remain.
In no field like that of training, theory must be put into practice and
verified in reality.
To get out of homeostasis, the body must therefore be subjected to a
stress that produces an adaptive response to the stress itself.
Specifically, the neuromuscular system must be subjected to a stress
that overloads the initial capacity of the single muscle or of the
specific muscle district. The response to this stress generates a
setss of neural and muscular adaptations.
Neural improvements, that is the efficiency in the execution of
movements, manifest themselves over time by repeating the same
gestures, this repetition leads to an increasingly fluid execution and
this leads, under the appropriate load, to hypertrophic muscle
adjustments. In fact, muscle growth is produced by increasing the
size and number of contractile proteins, actin and myosin, present in
the muscle itself. These proteins are responsible for muscle
movement and form filaments that, during muscle contraction, slide
over each other and, overlapping, causing the shortening of
myofibrils and, consequently, of the muscle fiber. Therefore, at the
base of the muscular contraction there is the sliding of the actin
filaments on those of myosin.
The increase in muscle mass must be maintained over time by
making the body believe that the extra muscles are needed to deal
with the surrounding world and therefore the muscles must increase

to allow it to stay alive.

 Muscle physiology
We all have the idea that if stimulated continuously, the muscles
grow in volume but few have the precise idea of what happens inside
the muscle when it contracts.
Without going into too much detail if we contract a muscle, let's say
the biceps, we notice a “fleshy” part, the muscular belly that is
attached on both ends through the tendons which keep the muscle
anchored to the skeleton.
If we cut that muscular fleshy part right in the middle we will see a
bunch of chord-like structures that make up the inside of the muscle
belly called bundles. These bundles are made up of myocytes
(muscle cells / fibers) which are long, thin and run the full length of
the muscle belly.
Within these myocytes are myofibrils which also run along their
length. Myofibrils are simply a set of proteins that allow us to
generate the force necessary to move the load while we train.
What interests us most is the classification of the types of existing
muscle fibers; these are of two types called type I fibers and type II
fibers.
Type I fibers, also called slow twitch fibers, are resistant to fatigue
and therefore suitable for activities that require greater muscular
endurance. To reach the maximum tension of these fibers it takes
time and therefore they are not suitable for developing maximum
strength.Type II fibers, also known as rapid contraction, because
they are able to activate in a shorter time (we are always talking
about milliseconds) and are recruited when an explosive force is
needed. Unlike type I fibers they have less resistance. Under the
microscope they appear white while the type I fibers have a red color
due to the presence of capillaries which explains their longer relative
duration, being more oxygenated.
This subdivision into the types of fibers varies from muscle to muscle
and from individual to individual.
Knowing the composition of the type of fibers in a muscle for a given
individual is useful to be able to define more precisely how to train,
i.e. whether to prefer a more prolonged (with greater sets and
repetitions) or shorter duration (with higher loads).
Of course, it should not be forgotten that a muscle is made up of a
mix of the two types of fibers and therefore it is necessary to
understand which type of fiber is prevalent. It is necessary, through
appropriate measurements, to understand if a muscle can bear a
long and lighter work or a short and intense one.
The increase in muscle mass is essentially an adaptation to external
stimuli imposed on the skeletal-muscular system through resistance
training.
This adaptation leads to the improvement of nerve responses and an
increase in the recruitment of muscle fibers. The human body is a
machine built to save energy so initially some contractile fibers are
recruited. With the prolongation of the exercise other fibers are
activated and coordination between the various muscle groups is
improved. All of this happens over time. The increase in muscle
fibers or the increase in their size occurs thanks to a positive protein
balance, given by the difference between how many proteins are
destroyed and how many are synthesized through the diet. This is
why it is advisable to introduce more protein in the diet if you intend
to increase muscle mass.
We must say that introducing a greater amount of protein must be
accompanied by increased activity otherwise the calories introduced
in excess will be partly diverted to the energy reserves made up of
fat cells, the triglycerides.Here, too, it is essential to coordinate the
right diet with a correct and subjective management of the training
load.The aforementioned protein balance is conditioned to a certain
extent by the neuroendocrine system, that is, by the production of
certain hormones that can influence protein synthesis as a result of
training stimuli.Among these we have IGF1, a hormone similar to
insulin, produced by muscle contraction. Another hormone that
affects protein synthesis is the famous growth hormone (GH) which
affects the functioning of IGF1, as well as Testosterone, by
strengthening it. The latter is an hormone that acts directly on the
increase of muscle mass, as shown by numerous studies.Insulin is
also a hormone that plays a role in increasing muscle mass,
although mostly on the side of allowing the reduction of protein
catabolism.In summary, it has been shown that physical exercise is
able to increase the release of anabolic hormones and therefore
muscle growth.I refer to specialized studies those who want to
deepen this interesting topic, we are interested in knowing that the
right training and the right diet, in terms of calories introduced and
type of macronutrients, pushes the body to adapt itself by increasing
muscle mass and to reduce (in case of caloric deficit) the fat
component in the body.
 Energy systems
How does the human body produce the energy to live and to
contract muscles?
All life forms need energy to grow, move and maintain. Thousands of
energy-requiring processes continually occur within cells to meet the
demands of life. Energy can take many forms in biological systems,
but the most useful energy molecule is known as adenosine
triphosphate (ATP).
There are four different energy systems that generate ATP during
exercise. In the context of physical activity, the contribution of each
of these systems is determined by its intensity and duration.
The four energy systems of the body are:
the anaerobic alactacid system or phosphagen system, with the use
of energy substrates such as adenosine triphosphate (ATP) and
phosphocreatine (PC);
the anaerobic lactacid or glycolysis system, with the use of energy
substrates such as glycogen and glucose, given by carbohydrates;
the aerobic glycolytic system, with the use of energy substrates such
as glycogen / glucose;
the aerobic lipolytic system with the use of energy substrates such
as free fatty acids (FFA).
What interests us is that the use of the source constituted by body
fats is activated following a prolonged and non-maximal effort.
Hence the importance of including aerobic training sessions in case
you need to lose weight, perhaps by adopting training techniques
such as the so-called "circuit" one which allows you to increase
oxygen consumption during training with overloads. However, we
must keep in mind that all energy systems work simultaneously to

produce or restore energy

supplies.
 CHAPTER 2
Mechanisms of hypertrophy
Muscle tissue is mainly composed of water, about 70% and proteins
about 25%. But it is the latter, as mentioned in the previous chapter,
that allows the muscles to contract.
We must not think of our body as a static entity on a biochemical
level: it is just the opposite.
Every moment the body breaks down molecules and reassembles
them at the cellular level, the same goes for proteins.

It is the constant destruction and reconstruction of proteins thanks to

the mechanisms that we will see in this chapter to allow the
development and quantity of muscle development; that is, it depends
on the balance between protein destruction and reconstruction.
If the balance is positive, new muscle mass will be built (anabolism),
otherwise it will be impoverished (catabolism).

However, the process of muscle growth and protein growth does not
take place in the training phase, when the muscle protein
consumption is greater, but during rest.
After the training period (or muscle activation) it appears that protein
synthesis (creation of new proteins) can remain active for 48 hours
or more.

It is necessary to always keep in mind that when it comes to training

or other aspects concerning human physiology, genetics plays a not
secondary role in determining the biochemical response of the
individual in the interaction with the environment, with the muscular
effort imposed in our case.

In order for the anabolic or catabolic protein process to be activated,

there must be intracellular impulses with activation or suppression of
certain substances and enzymes that interact within or between
cells.
Concretely and visibly, the main mechanisms relating to muscle
growth following physical activity are the following: muscle
mechanical tension, metabolic stress and muscle damage.
We see them in more detail in the following paragraphs.
 2.1 Mechanical tension
The effort sustained by the muscles during training with loads is
considered the main factor in their development. The stress
undergone by the muscular system generates the phenomenon of
mechanotransduction. It is the way by which mechanical movements
are converted into chemical activity which in turn activate the
anabolic processes.
Up to a certain threshold, the greater the load, the greater the
adaptive response of the body.
This threshold also varies according to the time in which the muscles
are under tension so you must always evaluate both the aspect of
adequate load and the time of lifting the load, trying to find the right
mix between the two factors.
In this case also we must not think in one direction: when dealing
with human physiology all the factors interact with each other.
Beyond that threshold, other mechanisms come into play that
generate more strength, in a workout over the years, but not greater
muscle growth.
Therefore, not only the load lifted is important in the training strategy
for hypertrophy but also other factors which must be taken into
consideration to shape the training planning so it can be as
productive as possible.
 2.2 Metabolic stress
It is a mechanism that occurs because of training. It produces an
increase in the amount of water inside the trained muscle which
leads to the activation of a setss of chemical reactions that stimulate
protein synthesis and the reduction of breakdown of proteins.
Exercise leads to an increase in metabolites within the muscle such
as lactate and inorganic phosphates. Some studies show that this
mechanism is generated more as a result of anaerobic glycolysis
which occurs with activities that last from 15 to 120 seconds .
This is what happens when you perform sets and repetitions that
lead to muscle failure and therefore have a sufficient duration to start
the process described above.
In order to carry out an exercise of a certain duration, weights lifted
must not reach the maximum. It is the technique used in
bodybuilding in which you train not with maximum loads but with
loads capable of making the setss last for 10-12 repetitions.
Some studies show that in this way all muscle fibers are activated by
means of metabolic stress.
Metabolic stress induces hypertrophy through the production of
anabolic myokines, a substance similar to hormones, with the
increase in the amount of intracellular water and with the increase in
anabolic hormones such as GH
 2.3 Muscle damage
It is caused by micro tears in the muscle following intense exercise,
caused by the breakdown of contractile proteins and the
sarcolemma, the connective membrane that surrounds the muscle
fibers. These tears activate the repair mechanism that starts the
body's process of adapting to a future greater effort.
Although muscle growth is not always signaled by post-workout pain,
because with the passing of experience the body adapts to the
efforts and produces greater resistance to muscle pain, it has been
hypothesized that muscle damage may be one of the causes of
hypertrophy. Muscle damage leads to inflammatory processes and
the subsequent cellular repair through the accumulation of muscle
proteins. The body would react to a stressful situation by producing
more than is needed for a mere repair of the damage suffered, thus
preparing the way for muscle growth.

To maximize muscle growth, a training methodology is needed that

knows how to work with all these factors that lead to hypertrophy and
weight loss, by managing their components correctly.
From all this it appears that it is not enough to base one's protocol
on the increase of loads, which creates muscle damage. It is
necessary to use the increase in mechanical tension, with the
increase in the number of repetitions and the metabolic stimulus
through the reduction of recovery between the various sets.
 CHAPTER 3
Training variables
3.1 Volume
The volume parameter represents the total amount of work done in
a training session, or over a certain period of time. It is defined as
the sum of the repetitions performed during the training session, or
rather as the sum of the repetitions performed with a certain load:
n.set * n.reps * Kg load. Clearly the greater the volume, the heavier a
training session for the same time.
For example 3 sets of 10 repetitions with 50kg are equal to 1500kg
of volume. Adding up the volume done for each exercise of a given
session will give you the total volume of the session.
Studies confirm that greater volume produces greater metabolic
stress and greater hypertrophic response.
Therefore, by modifying one of the parameters of volume, its quantity
is changed. If it is true that, assuming to lift 10 kg, the same volume
is obtained with 10 sets of 10 repetitions or with 5 sets of 20
repetitions, at the level of muscle fatigue is not the same thing.
Because with more sets is greater the possibility of muscle recovery
(with the same rest time between one set and another) and the
metabolism can rebuild the energy consumed in the movement of
muscles.

Therefore, in addition to the load, the duration of the recovery times

must also be considered.
The load is the other variable that constitutes the volume and is a
variable directly related to hypertrophy, as practically all studies
show, greater load corresponds to greater development.
To create our training plans, we already have these variables
available: the number of sets, the duration of the rest between one
set and another, the number of repetitions and the load.
There is an inverse physical correlation between the lifted load and
the number of repetitions: the higher the load, the lower the number
of repetitions. It is a trivial and obvious equation to everyone. The
load with which we can perform only one repetition, using a correct
joint movement, is indicated with 1RM, representing the maximum
limit, the load capacity of a given person. Below this limit and
therefore with lower loads we can perform more than one repetition.
In general, scientific and practical evidence states that to train
strength you must use loads of 80-90-100% of 1RM, to train
hypertrophy loads of 65% to 80% of 1RM.
 3.2 Frequency
The frequency parameter indicates how many times the training
sessions are carried out, usually taking the week as a reference. We
can also talk about training frequency for a single muscle group
when evaluating how many times a particular muscle group has
been trained.
The micro cycle represents the period within which all muscle groups
are trained. For convenience, the duration of a week is also taken as
a reference. In this time frame we can define training days and rest
days between workouts.
Research has shown that higher training frequencies lead, all other
conditions being equal, to improvements in muscle mass. It is often
discussed which is the best frequency, what is ultimately the
recovery time needed between one session and another to maximize
hypertrophy. In recent years, some research has been produced on
this topic but there is still no precise scientific evidence on the
optimal duration of recovery between one workout and another:
some researches come to the conclusion of the need to allow at
least 48 hours to pass between one session and another. Other
researchers say it would be better to wait at least 72 hours. Usually
the more or less pre-filled cards provide for 3 weekly workouts with
one or more days of rest between workouts, especially in the case of
full-body workouts. With this cadence all the muscles of the body
are trained at least three days a week. Or, for more advanced
athletes, split routines are used in which not all muscle groups are
trained in a single session but the muscles to be trained are
separated, such as between muscles of the upper body and muscles
of the lower body, being able in this way to increase the number of
training sessions. Split routine allows also a greater variety of
exercises for the trained muscles, for the same amount of time,
compared to a routine that uses the full body method.
In any case, some authors highlight how resilience depends very
much on the genetics of an individual. Again, several attempts and a
greater scientific approach are needed to optimize efforts in terms of
hypertrophy: not only affects the frequency with which you train but
how you train, which muscles need more work because they tire less
quickly, because they are mainly composed of slow-twitch fibers or
because they have a greater recovery capacity.
 3.3 Load (Intensity)
Load is one of the main variables that generate muscle hypertrophy.
It defines the weight in kilograms raised during the repetitions.
It is a variable based on the level of training of the subject and his
strength and in order to be used in the preparation of the various
training protocols it must be understood in a relative sense, as a
percentage of the maximum load lifted in a given exercise, as a
percentage of the 1RM. Indirectly provides a measure of the intensity
of the effort sustained during training.
The maximum repetition is indicated with "1RM". Researchers
formulated some hypotheses concerning the value of the maximum
repetition without having to establish it directly by testing. Tables
have been compiled that relate the number of repetitions performed
with a given load in order to establish the maximum load of a
subject.
If, for example, a maximum of 10 repetitions are performed with
50kg, based on the table I have entered below, this corresponds to
75% of 1RM so the maximum load of this person in that particular
exercise should be 67 kg. Beyond the formulas used, which may
change over time with new research or studies, the table is
convenient for our purposes to create personalized training workouts
thus providing a starting point to record the progress of our efforts
towards the desired goals.
 3.4 Type of exercises
Varying the exercises is essential for muscle development because it
allows you to train different parts of the muscle, especially for those
muscles that have different insertion points on the skeleton. If we
take for example the deltoid or the trapezius or the pectoral, these
have different insertions and conformations such that they are more
activated by performing a given movement. For the pectoral group,
for example, the central areas of that muscle will be stressed more
with the flat bench, while with the inclined bench the upper areas will
be stressed more. In general an area of the muscle is affected in a
different way according to the movement of a given exercise.
One of the main distinctions in the type of exercises is between
multi-joint and single-joint exercises.
The former involve several muscle groups during their execution
because the movement involves several joints at the same time,
while the latter involve only one joint. Multiarticular exercises such as
the squat are usually more demanding on a systemic level and can
be used more in those phases where greater metabolic activation is
required.
 3.5 Progression
Setting a progression in the training variables is essential to
maximize the hypertrophic results of the training itself, always
bearing in mind, however, that the right volume and load must be
guaranteed during the training sessions. A progression concerns the
change of one of the main training variables such as increasing the
number of sets or repetitions or the load used between one
microcycle and another or between one mesocycle and another.
For example, if in the first microcycle we held 3 setss for 12
repetitions using 15kg as maximum weight, in the following
microcycle we can increase the setss, keeping the other parameters
constant, so we will perform 5 sets for 12 repetitions with 15 kg, or
we can increase the weight lift while holding the number of sets and
reps, for example we will do 3 sets for 12 reps with 17kg.
To check if you can maintain progression in your workouts, it is
essential to keep a training diary in which we can write down
exercises, loads, sets, repetitions, recovery times and notes on the
perception of effort. It will be possible to verify in practice whether
our training is going in the desired direction.
 3.6 TUT (Duration of repetition)
TUT is the acronym for Time Under Tension, it indicates the duration
of the muscle movement during a repetition. It is expressed in
seconds.
If we think about the movement performed during a repetition, we
notice that this can be broken down into 4 phases: a phase in which
we move the weight by lifting it (called eccentric phase), a phase in
which we reach maximum extension (or maximum contraction) and
the movement stops (isometric stop) and then returns to the starting
position by lowering the load (concentric phase), to finally stop the
movement (isometric stop in shortened position) before starting the
next repetition.
For each of these moments it is possible to modify its duration:
raising and lowering the load more slowly or faster, increasing or
decreasing the duration of the pause between the two movements.
It is commonly used to express these four phases with figures such
as 3141 which respectively indicate the duration in seconds of the
eccentric phase, the duration of the stop in the extended position,
the duration of the concentric phase, the duration of the stop in the
shortened position.
Since there is no certain scientific evidence on the optimal time for
the various phases of repetition, over time different schools of
thought have been formed: there are those who affirm that it is the
fast repetition that guarantees maximum muscle development and
those who affirm the opposite, by aiming on a slow or very slow lift
and return speed.
 From our point of view,
as for the other variables, it is necessary to experiment which is the
best speed for a given person. In any case, it is essential to vary the
stimuli in the various mesocycles from the point of view of the speed
of execution also, keeping the only rule, to always keep a controlled
movement and with an execution as clean as possible, focusing on
the muscle you are training.
We therefore have another arrow in our bow to try to stimulate
muscle development and vary the stimuli to push the body to seek a
new homeostasis at a higher level than the previous one in terms of
muscle mass.
 3.7 Rest between sets
Even with this training variable it is possible to influence the results
of muscle development because decreasing the pause time between
one setss and the next increases the metabolic stress and the
hormonal and protein synthesis responses that we highlighted in the
first chapter.
Therefore, with the same volume and intensity, minor pauses
between sets lead to an accumulation of substances pro
hypertrophy, but also to a greater accumulation of fatigue.
The relationship between effort and fatigue must therefore be
correctly measured. The experience in training and keeping track of
the work done by noting the responses of one's body, are highlighted
using some physical parameters and some measurements, which
we indicate in a subsequent chapter and can indicate the right mix
between effort and fatigue f or a given person.
 3.8 Training techniques
We present here a setss of specific methodologies for resistance
training developed over the years by practice in the gym.
There are no studies that demonstrate which methodology is to be
preferred over another, but even in this case we can use these
techniques as a tool that we can use to produce variability in training.
The fact remains that to obtain an increased muscle mass you need
time, consistency, and a training plan that guarantees the correct
increase in training stimuli. If you need help to optimize your training
you can send me an email at [email protected]

CIRCUIT TRAINING
Circuit training involves the execution of a certain number of
exercises, completing a setss for each exercise and moving on to
the next without rest between one setss and another. At the end of
the established exercises, rest is performed. At the end of rest time
resumes with the first exercise foreseen in the training plan.
Canceling the rest between one exercise and another increases
cardio-vascular work, increases metabolic stress and the aerobic
phase. For these reasons it can be used in programs aimed at
weight loss.
It can be used among others in the following ways:
• Organizing the entire training session in a single circuit to be
repeated a set number of times.
• Setting the training session with 2 or more mini-circuits, perhaps
divided by muscle areas.
PYRAMIDALS
Training with the pyramid method is based on the principle of
providing an increase in the weight lifted with each setss. The
greater load and the fatigue that gradually accumulates in the trained
muscle leads to a decrease in the number of repetitions.
For example:
1st set: 12 reps (50% 1RM)
2nd setss: 10 repetitions (increasing kg)
3rd setss: 8 repetitions (increasing kg)
4th setss: 6 repetitions (increasing kg)
5th setss: 4 repetitions (increasing kg)
You may continue with other sets by reducing the load and
increasing the reps
6th setss: 10 repetitions (decreases the kg)
7th setss: 12 repetitions (decreases the kg)

DESCENDING PYRAMIDALS
In this case we start with a high weight and we perform a few
repetitions and with each repetition we remove the weight and
increase the repetitions.
For example:
1st set: 85% 1RM X 5 reps (or to muscle failure)
2nd set: 80% 1RM X 6 reps (or to muscle failure)
3rd set: 75% 1RM X 7 reps (or to muscle failure)
4th set: 70% 1RM X 9 reps (or to muscle failure)
BULGARIAN METHOD (heavy / light)
It consists in performing a setss to exhaustion with a high load and a
range of repetitions ranging from a minimum of four to a maximum of
six; once concentric exhaustion is reached, the weight to be lifted
will be unloaded by 20-30% and you will continue to push until
muscular exhaustion.
It is important to minimize the dwell time between the two sets, as if
we were in theory carrying out a single set which includes an
unloading of the weight lifted.
The purpose of the first part of the setss, that is the heavy setss, is to
recruit a large number of white fibers and try to bring them to
exhaustion.
With the second part of the setss, the one carried out after unloading
the weight, it will be possible to continue working the fibers not yet
recruited, also leading to exhaustion.
For this purpose, the unloading of the weight from the tool is
decisive, which must be such (from 20 to 30% of the initial load) as
to allow the work to be continued for the necessary time, performing
at least 6 to 8 repetitions, to totally exhaust the availability energy of
the fibers involved.

REST PAUSE
With this technique you perform a limited number of repetitions (6 or
8) with a high weight (90% 1RM).
Reached exhaustion, rest for 15-20 seconds and perform a
repetition, another rest of 15-20 seconds and do another repetition,
continuing for another three or more repetitions.

REPETITIONS 1 and 1/4

With this technique, one repetition is performed. At the end of the
lifting phase, a second repetition is performed but not for the entire
arc of the movement as usual but for a partial arc (usually a quarter
of the movement), repeating the procedure for the number of
repetitions provided.
It is therefore a question of stopping in the final position of the
movement and going back by ¼ of the movement and performing
the partial repetition.
FORCED REPETITIONS
This is a method that involves the help of a training partner who,
after muscle failure has been reached, helps to complete a certain
number of other repetitions by lifting the weight.

21 (7 + 7 + 7)
This technique involves performing 21 consecutive repetitions for
each setss by dividing them into three different movements: 7
repetitions by lifting the load up to mid-movement, 7 repetitions with
full range of motion and 7 repetitions from the intermediate to the
final position of maximum contraction.
There may be different variations based on the moment in which the
complete movement is performed, which can be performed at the
beginning, in the middle or at the end of the setss.

BULLDOZER setsS
This method consists in completing a predetermined number of
repetitions, usually from 30 to 50, stopping each time you reach
muscle failure and then resuming the setss until you reach the
established number of repetitions. Clearly, the longer the setss goes
on, the more rest must increase between one partial setss and
another.

INTERRUPTED setsS
This method involves performing 5 repetitions with a weight equal to
80% 1RM and then rest for 20 seconds, perform another 5
repetitions with the same weight, rest another 20 seconds and
perform other repetitions until failure. After a 3 minute break, do a
new setss.

SUPER SLOW
This method involves performing the repetitions in the slowest and
most controlled way possible, for both the eccentric and concentric
phases, for example, 10 seconds for the concentric phase and 5
seconds for the eccentric phase.
STRIPPING
With this technique, a certain number of repetitions are performed
with a high load and the weight is gradually decreased by performing
the maximum possible number of repetitions at each load change.
For example, we start with 80% 1RM for 5-6 repetitions, unload the
weight (10-15%) and when muscle exhaustion is reached, unload
again and do repetitions until muscle exhaustion.
SUPERSET
It involves performing two exercises one after another, performing a
setss of one and a setss of the other and resting only at the end of
the two setss. These are the main variants:
Superset for antagonist muscles. In this variant the two exercises to
be performed in superset refer to two antagonistic muscle groups, for
example: Pectoral – Back or Biceps – Triceps or Quadriceps –
Femoral.
Superset for same muscle group: The two exercises to be performed
in superset refer to the same muscle group.
Usually the superset consists of a basic multi-joint exercise and a
secondary one which is usually an isolation exercise. A classic
example would be for pectoral muscles: Barbell flat bench pushes +
Dumbbell incline bench pushes. Or for the lats: Lat-machine
tractions + Pulley.

TRISET
Technique similar to supersets, but the exercises to be performed
are three, usually of the same muscle group. It allows a great
muscular exhaustion. This technique is usually used on large muscle
groups that can support these types of work such as the pecs, lats,
quadriceps.
 CHAPTER 4
Programs for hypertrophy
Major muscle groups
We review in this chapter the main muscle groups of the human
body.

Muscles of the back

Chest muscles
Muscles of the abdomen
Shoulder muscles
Muscles of the arms
Leg muscles

The best exercises with free weights and machines will be illustrated
for each of them.
The difference between the types of exercises is quite evident.
Bodyweight exercises use the weight of your body as a load. Free
weight exercises use tools such as barbells and dumbbells.
Exercises with machines use the classic equipment that we find in
the gym.
The main difference between exercises with free weights and with
machines consists in that with the first the movements do not have a
fixed execution trajectory, which instead occurs using machines.
Which require a more precise movement if we want it and which is
more concentrated on the target muscle.
Certainly with each of these types you can get results. These always
depend on this respect, for example with free-body, we will look for
a progression in the number of sets and repetitions, not being able to
increase your body weight between one set and another.
This principle of progression is also valid for the other types of
exercises, to which we can add in these cases the variable of the
load to be used also. So in addition to increasing (or decreasing) the
number of sets and repetitions we can increase (or decrease) the
weights lifted.
Which one is better? This is a useless question.
Everyone can have their own preferences for one exercise or
another but in view of the need to vary the type of exercises and to
hit the muscle in a different way, to avoid as much as possible the
adaptation of the body to the stimuli to which it is subjected, it is
good to use, when possible, a plurality of types of exercise. What I
want to emphasize here is the fact that even with the few tools
available you can improve your body. So there are no excuses: even
in periods of lockdown or with closed gyms we must not give up and
always strive towards the goal of improving our fitness.
Of course, always with knowledge and following a given progression:
it makes no sense to vary your training routine every week. However,
between one mesocycle and the next, it is good to vary, for example,
the type of exercise and the individual exercises that affect a certain
muscle district.
The exercises and their variations from this point of view are almost
infinite.
In any case, it is good to remember that the muscles and joints to
which the first are connected are always the same. It is better to
identify some exercises or their variants without necessarily looking
for novelty, but rather, as mentioned, try to ensure a progression of
training stimuli in one's routine.
With this in mind, it is essential for those who want to train, to know
the motor patterns of the joints whose muscles act as motors.
 Muscles of the back
The back muscles are the muscles located in the posterior region of
the trunk, in the area between the neck and buttocks. They can be
divided into two sub-categories, which have different functions and
characteristics: the deep and superficial muscles.
The deep layer of the back musculature is composed of the so-called
erector spinae muscles, long muscle bundles that extend from the
lower back to the cervical, including, among others, the multifidus,
the iliocostal and the longissimus. These muscles, together with the
interspinous and inter-transversal muscles, have the important
function of extending the back, keeping it erect and stabilizing the
vertebrae especially during the movements of the trunk and limbs.
They are muscles not visible except in the lumbo-sacral area, where
two cords of muscle tissue can be seen.

The superficial layer is instead composed of muscles such as the

latissimus dorsi muscle
, the largest muscle in the human body. It originates at the level of
the pelvis, the thoracic-lumbar belt, the thoracic vertebrae and the
ribs to insert at the level of the crest of the minor tubercle. It is a
fundamental muscle in movements such as climbing, as it is an
extensor, adductor and internal rotator of the shoulder, as well as an
extensor of the trunk and an anteversion of the pelvis.
Always in the most superficial area of the back we have the
rhomboid muscles divided into small and large, which are located in
the center of the back and which move from the medial margin of the
scapula to the lower cervical and upper thoracic vertebrae.
These muscles allow the shoulder to be brought closer to the spine
and are also stimulated during the pulling, rowing and climbing
movements as synergistic as the latissimus dorsi.
The trapezius, formed by three portions, one upper, one middle and
one lower, which covers the upper part of the back with an origin at
the level of the nape, cervical and thoracic vertebrae, to insert on the
shoulder blade and collarbone. It extends the cervical and allows the
scapula to be moved with elevation and cranial rotation (superior),
adduction (middle) and depression (inferior).
The quadratus lumborum muscle, on the other hand, is a small
muscle located from the pelvis to the last rib and the lumbar
vertebrae, which allows you to extend and tilt the spine.

Exercises for the back muscles

All exercises such as tractions, pull downs and lat machines that
reproduce the movement of climbing and all pulling exercises such
as pulley, rowing and body row.
 Chest muscles
In this area, the main muscles are the pectoralis major and the
pectoralis minor
The pectoralis major originates with its muscle bundles at the level of
the anterior border of the clavicle with its clavicular portion, at the
level of the sternal bundle and costal cartilages with its sternocostal
portion and at the level of the rectus sheath with its abdominal
portion.
All the fibers converge to anchor with a cross insertion on the crest
of the greater tubercle of the humerus. The muscular belly of the
pectoralis major entirely covers the pectoralis minor, placed under it.
These muscles have the function of adduction, flexion thanks to the
claveal bundles, extension from the position of maximum flexion
mainly by means of the sternocostal and abdominal bundles and
internal rotation of the humerus.
The pectoral is made up of three different portions: the clavicular
one, the sternocostal one and the abdominal one.
The different direction of the fibers of these three portions
determines the anatomical functions of the pectoral muscles:
with the clavicular bundles: adducts, flexes the humerus;
with the sternocostal bundles: adducts the humerus;
with the abdominal bundles: adducts, and extends the humerus from
the position of maximum flexion (starting with the arm above the
head).
Pectoralis minor
Pectoralis minor originates on the third, fourth and fifth ribs and is
inserted at the level of the scapula, on the choroid process. It is
therefore a muscle that allows the movements of the rib cage and
scapula. It is located immediately under the pectoralis major muscle,
which covers it.
It allows for depression, caudal rotation and anterior tilt of the
scapula. It acts as a secondary muscle in inspiration.
Examples of exercises to train and develop the chest are: the flat
bench with barbell or dumbbells, crosses with dumbbells, push ups,
the incline bench.
 Abdominal muscles
The muscle group of the abdominal area is composed of a setss of
different muscles that work in synergy and that are superimposed on
each other: the rectus abdominis muscle, the most famous and the
most superficial, which originates from the costal cartilages and from
the xiphoid process of the sternum and with an insertion at the level
of the pubic crest of the pelvis, it has a vertical course with its fibers.
It is not possible to recruit only the upper part or only the lower part
through appropriate exercises or movements.
During a flexion of the trunk, for example, by performing a classic
crunch or a reverse crunch, the rectus abdominis always activates in
its entirety;
the transverse abdominal muscle, the deepest, which with its
origins at the level of the thoracolumbar fascia, inguinal ligament,
iliac crest and costal cartilages and with its insertion at the level of
the lunate line and abdominal aponeurosis. The transverse has the
fibers with a transversal course;
the external oblique muscle, more superficial, with its origins at the
level of the 5-12 costal interval and with its insertions at the level of
the iliac crest and abdominal aponeurosis, the external oblique has a
vertical course with its fibers more external, which are inserted on
the iliac crest, and oblique course with the fibers having insertion on
the aponeurosis moving from top to bottom and from back to front;
this muscle allows to reverse the pelvis, it flexes and tilts the trunk
laterally, rotates the trunk.
the internal oblique muscle, deeper, with its origins from the iliac
crest and the thoracolumbar fascia and its insertions at the level of
the abdominal aponeurosis and the last three ribs, the internal
oblique has an opposite trend to the external oblique muscle, from
below up and from front to back.
This muscle compresses the viscera, flexes and rotates the trunk,
tilts the trunk.
More generally, the first function of the whole of the abdominal
muscles is the compression of the viscera, which, without adequate
containment given by any bone structure, need this specific
muscular apparatus to be adequately supported.
The rectus abdominis is a muscle that flexes the spine and reverses
(turns backwards) the pelvis and is the protagonist in all the
exercises generally proposed in the gym, Crunch above all, but also
cross Crunches (which are erroneously referred to as exercises with
focus on oblique muscles), Reverse Crunches, Plank, AB Wheel and
Sit-ups.
 Shoulder muscles
The main shoulder muscle to train is the deltoid which is usually
divided into anterior, lateral and posterior. It moves the joint complex
of the shoulder.
The deltoid covers and protects the main joints of this anatomical
district.

It abducts the shoulder, flexes and lets the internal rotation of the
shoulder (anterior portion), extend and let the external rotation of the
shoulder (posterior portion).
Main exercises are: lateral raises, front raises, rear raises, military
press
 Arms muscles
The arm muscles are located starting from the shoulder and from the
humerus to the bones of the forearm, ulna and radius.
The arm muscles move the scapulo-thoracic, scapulo-humeral joint
and the elbow.
We can distinguish shoulder flexor and elbow flexor muscles, located
in front of the arm, and shoulder extensor and elbow extensor
muscles, located behind of the arm.
Between the flexor muscles of the elbow and shoulder we have the
biceps, made up of two distinct heads. The long head originates from
the supraglenoid tubercle of the scapula. The short head originates
from the choroid process of the scapula. The two distinct heads
come together and are inserted with a common tendon at the level of
the tuberosity of the radius. The brachial biceps as a whole is the
most important flexor of the elbow but it is also a muscle that causes
flexion of the shoulder and anterior tilt of the scapula (with its short
head).
The main exercise for this muscle is the curl in its many variations.

The main muscle of the back of the arm is the brachial triceps, it is
divided into three distinct heads. The long head originates at the
level of the subglenoid tubercle of the scapula, the medial head and
the lateral head instead originate from the posterior aspect of the
humerus respectively medially and laterally to the sulcus of the radial
nerve.
This muscle extends the shoulder and extends the elbow.
Main exercises:
French press with barbell or dumbbell
Parallel dips
Push-ups with tight arms
Kick back with handlebar,
Push down
Muscles of the forearm
The brachioradialis, between the forearm muscles, participates in the
flexion of the elbow.
The brachioradialis is a muscle that originates on the humerus and is
inserted on the radius.
Exercises: Reverse grip curl
Wrist flexions with dumbbells
Wrist rotations with dumbbells
 Leg muscles
We divide the muscles of the legs into anterior and posterior,
between the muscles that are located in the front of the thigh.
Certainly the quadriceps femoris is the best known muscle. It is
made up of four different muscle bellies: the rectus femoris and the
vastus, medialis and lateralis.
The four heads are inserted with a common tendon at the level of the
patella and through the patellar tendon to the tibia.
Its contraction allows you to extend the knee and flex the hip.
For these muscles there are multiarticular or monoarticular
exercises. The former activate the quadriceps through the
simultaneous movement of multiple joints such as squats, lunges,
step-ups, leg presses, among others. In this type of exercise, the
quadriceps contracts as a knee extensor together with muscles such
as the gluteus maximus or the posterior hamstrings, which also
extend the hip at the same time. Single-joint exercises, on the other
hand, activate the quadriceps by moving only the knee joint, such as
the leg extension.

In the rear part of the thigh are the hamstrings, among these we find
the hamstring muscle, the semitendinosus muscle and the
semimembranosus muscle. The hamstring muscles are so called
because they all originate from the ischium of the pelvis and are
inserted in different points on the leg (crural).
This group of muscles allows you to extend the hip, reverse the
pelvis and flex the knee. The hamstring rotates the knee externally,
semitendinosus and semimembranosus rotate the knee internally.
Among the exercises for this muscle group we can mention: Squats,
deadlifts, lunges, step-ups, which are multi-joint, while the leg curl
allows you to isolate the hamstring.

Calf. These muscles are anchored on the bones of the leg in

numerous points including the distal femur, tibia, fibula and foot
bones and we can distinguish them in dorsiflexor muscles of the
ankle, located anteriorly on the leg and plantar flexor muscles of the
ankle, located posteriorly on the leg.
From our point of view, the main calf muscles we will deal with are
located in the back of the leg and are the soleus muscle and the
gastrocnemius muscle which together form the calf. The soleus is a
muscle that originates posteriorly on the tibia and fibula. The
gastrocnemius instead originates with two distinct heads (the twins)
above the medial and lateral condyle of the femur. These two
muscles join and enter through the tendon of Achilles on the heel.
They allow a plantar flexion movement of the ankle and allow
supination and inversion of the foot also.
Among the exercises to train the calves we remember the standing
calf raise and their variants with machines or with free weights.
 4.1 Exercises
CHEST
Free weight

Bench Press
Execution: Lie down on a flat bench, grip the barbell with hands
aperture corresponding to the width of the shoulders; lower the bar
slowly until it touches the middle part of the chest; push the bar to full
arms extension without lifting your shoulders off the bench. You can
replace the barbell with dumbbells.
Incline bench press
Execution: Lie on a bench inclined at 45 or 60 degrees, grip the
barbell with a grip corresponding to the width of the shoulders; lower
the bar slowly until it touches the upper chest; push the bar to full
extension without lifting your shoulders off the bench. You can
replace the barbell with dumbbells.

Dumbbell flyes
Execution: Lie down on a flat bench, hold two dumbbells with a
neutral grip (with the palms of your hands facing each other); slowly
lower the dumbbells while keeping the elbows locked to chest level;
return to the starting position slowly still keeping the elbows locked.
Push-up
Execution: Lie on the ground with your arms slightly wider than your
shoulders; lift your body without bending your back or knees. By
increasing or decreasing arm distance you can work your triceps
(tight grip) or shoulders (wide grip)

Parallel bars dip

Execution: Grasp the bars with shoulders blocked; bend the elbows
until the forearms are parallel to the floor; return to the starting
position.
Bent arm pullover
Execution: Lying on a flat bench with the head on the edge move a
dumbbell vertically; keeping the elbows partially bent, slowly lower
the weight behind the head, while inhaling, until the weight reaches
the height of the head; return exhaling to the starting position.

Machine

Chest press
Execution: Arrange the machine seat until your hands are at
shoulder height. Push the bars slowly while exhaling; return to the
starting position.
Pectoral Machine
Execution: Grasp the grips, move the bars slowly until the arms
come together while exhaling; return to the starting position.

BACK
Free weight
Chin up
Execution: Grasp the bar with a prone grip at a width of about 15
cm greater than the shoulders; Raise the body until the chin touches
the bar; lower the body slowly towards the starting position.
One arm dumbbell row
Execution: Hold a dumbbell with a neutral grip; Rest the opposite
hand and knee on a bench; lift the dumbbell vertically by lifting the
elbow as high as possible.
Pull over
Execution: Lying on a flat surface with the head on the edge,
support a handlebar vertically; keeping the elbows half-bent, slowly
lower the weight behind the head while inhaling, until the weight
reaches the height of the head; return exhaling to the starting
position.

Machine
Lat machine front pull down
Execution: Grip the bar with a prone grip about 15 cm wider than
that of the shoulders; Lower the bar until reaching the upper part of
the chest, squeeze the back muscle; slowly return to the starting
position.

Low pulley Cable seated row

Execution: Sitting to the machine, grip the handle with a prone grip;
pull the handle towards your chest while keeping your back straight;
return to the starting position.
SHOULDERS
Free weight
Military press
Execution: Sitting on a bench, hold a barbell with a prone grip and
with an opening slightly higher than the shoulders. Lower the bar
until it reaches the chest in the collarbone area; slowly return to the
starting position.

Dumbbell shoulder press

Execution: Sitting on a bench, two dumbbells are grasped at the
sides of the head in pronation; rise to almost complete extension by
approaching them slightly; slowly return to the starting position.
Dumbbell lateral raise
Execution: While standing, hold two dumbbells to the sides of the
body. The arms are raised sideways and slowly until they reach
shoulder height; slowly return to the starting position.

Dumbbell front raise

Execution: While standing, grasp two dumbbells holding them over
the front of the thighs. The arms are raised frontally up to the height
of the head. Slowly return to the starting position.
Dumbbell rear lateral raise
Execution: Standing with the trunk almost in a horizontal position,
hold two dumbbells keeping the elbows slightly bent; the dumbbells
are raised laterally until they reach the height of the trunk; slowly
return to the starting position.

Machine
Shoulder press
Execution: Sitting with the handles at shoulder height, the bars are
pushed almost to the maximum extension of the elbow; slowly return
to the starting position.
BICEPS
Free weight
Barbell curl
Execution: Standing, legs slightly apart, grip the barbell in front of
the thighs; the barbell is raised slowly, keeping the shoulders still and
moving only the elbow joint; return to the starting position.

Dumbbell curl
Execution: Standing with legs slightly apart or sitting on a bench,
the dumbbells are held at the sides of the body with a neutral grip;
the dumbbells are raised slowly, keeping the shoulders still and
moving only the elbow joint; return to the starting position.
Machine
Cable curl
Execution: Standing in front of the low cable with the legs slightly
apart, the bar is grasped in front of the trunk in supination (palms
facing each other), with a handle slightly higher than the shoulders;
raise the cable slowly keeping the shoulders still; return to the
starting position.
TRICEPS
Free weight
DB lying triceps extension
Execution: Lying on your back on a bench with your feet flat on the
ground, grab the dumbbells with your hands in a neutral position with
your elbows extended frontally in front of your eyes; slowly bring the
dumbbells towards the sides of the head by bending the elbows;
slowly return to the starting position.

Dip
Execution: Holding the parallels with a tight grip lift yourself until your
arms are fully extended, go down vertically slowly bending the
elbows, until your arms are parallel to the floor; return to the starting
position.
Dumbbell kickback
Execution: Holding a dumbbell in one hand, rest your free hand on
a bench. Begin with the upper arm parallel to the floor and your
elbow bent 90 degrees. Raise the dumbbell upward, straightening
your arm until your elbow locks out.

Machine
Triceps Push-down
Execution: Standing in front of the high cable, grasp the bar at a
distance similar to or less than that of the shoulders; the bar is
lowered without moving the elbows which are closed and close to
the trunk; return to the starting position.
LEGS
Free weight
Squat
Execution: Standing with the legs slightly apart, the barbell is
grasped and placed over the trapezius and deltoid; go down by
bending the knees until the thighs are parallel to the ground, without
raising the heels; return to the starting position.

Lunges Lunge
Execution: Standing with two dumbbells in the hand in a neutral
position, take a long step forward, bringing the knee closer to the
ground; return to the starting position.
Standing calf raise
Execution: Standing with the front part of the foot resting on the
edge of a step at a distance similar to the shoulders, perform a
flexion of the sole of the foot; return to the starting position.

Machine
Leg press
Execution: Sitting at the machine with the back well supported,
place the feet on the platform open slightly higher than that of the
hips; go down until you bring the thighs closer to the trunk without
raising the pelvis; return to the starting position.
Leg extension
Execution: Sitting on the bench with the top of the ankles under the
stops; raise the weight about 90 degrees until the legs are extended;
slowly return to the starting position.

Leg curl
Execution: Lie down on the machine bench, place your heels under
the machine stops and lift the weight; return to the starting position.
ABDOMINALS
Crunch
Execution: Lying on the back with the legs resting on a bench, the
shoulders are raised with a contraction of the abdominals with a
short and controlled movement, the lumbar area is always resting on
the ground; return to the starting position.

Sit ups
Execution: Sitting on a bench inclined of about 45 degrees with the
legs under the supports, the trunk is raised with the contraction of
the abdominals; return to the starting position.
Reverse Crunch
Execution: Lying on the back with the hands on the sides of the
body under the buttocks, raise the pelvis and bring the legs up with
vertical movements, raising the lumbar area with each repetition;
return to the starting position.
In my method, the time available for training is a fundamental
component, which is why I propose to perform one or at most two
exercises for each muscle group gradually increasing the lifted
weight.
It is clear that if a muscle group performs different joint functions,
different exercises must be used or alternated for each movement.
If we take the case of the shoulders, for example, we will perform a
setss of military presses and one of lateral raises or rear raises.
But in general I prefer only one exercise per muscle group because
all sectors of the muscle are involved in each movement performed.
Certainly during the mesocycles there will be variations in the type of
exercise to ensure the necessary variability in this aspect also.
In any case, the type of exercise is the variable that has the least
impact on muscle mass if one is able to guarantee the due increase
of the main training variables which consist, as we have seen, in
weight, in volume of training (sets and repetitions) and in rest time
between sets.
My advice, in creating your training routines, is to train at least 5
times a week in multi-frequency, i.e. training the same muscle district
several times a week with 30/40 minute sessions. In some periods,
in case of muscles that need more development, the forces can be
concentrated on those muscle groups by performing two or more
exercises in the sessions dedicated to them.
 4.2 Periodization
Periodizing means planning a training program by managing the
training variables with the aim of ensuring an optimal response from
the body in relation to the goal you want to achieve.
Based on the theory of general adaptation syndrome, it is assumed
that the body subjected to the stress of exercise reacts by increasing
protein synthesis and other metabolic mechanisms that lead to the
overcompensation of the proteins of the muscles, thus initiating the
process of increase and strengthening of the capabilities of the
muscles themselves.
But over time the muscle, if subjected to the same stimulus, slows
down or stops growth precisely due to the body's ability to adapt.
Hence the need to vary the training stimuli by altering the training
variables to ensure the desired compensatory response. Periodizing
also means inserting the single training session within a cycle of
sessions.
Usually we speak of macrocycle, mesocycle and microcycle.
The microcycle can be considered a single week of sessions, the
mesocycle groups a setss of microcycles and a set of mesocycles
constitutes the macrocycle.
The art of bodybuilding and body recomposition essentially consists
in planning (and executing!) Micro, meso and macrocycles are
functional to the acquisition of muscle mass, obviously without
forgetting the role of proper nutrition.
It is clear that the optimal solution consists in finding the training plan
tailored to each individuality but in any case a correct planning will
prevent the body from getting used to the training stress, as we said,
because it is able to make changes in training variables: intensity,
volume, rest intervals, frequency, exercise selection, effort required.
Hence the need to periodize muscle stimuli.
Three types of periodization can be identified: traditional or linear
periodization, non-linear or wavy periodization and inverse
periodization. In traditional periodization there is an inverse
relationship between volume and intensity, alternating mesocycles
with high volumes and low intensity to mesocycles with low volumes
and high intensity (load).
So we pass from a period of high volumes to one of low volumes by
increasing the intensity. This can lead to an increase in metabolic
stress and lead in some cases (but this ultimately applies to the high-
level athlete) to the threshold of overtraining. To overcome the
problems of metabolic stress induced by traditional periodization and
to maintain a greater hypertrophic state (the volume, as we know, is
one of the factors of hypertrophy), several changes have been
proposed to the traditional approach. Some of these approaches
propose varying volume and intensity within the same mesocycle,
alternating high-volume weeks with high-intensity weeks. The
inverse periodization leads to the insertion of a period of
hypertrophy, i.e. increasing the volume and reducing the load, at the
end of a macrocycle.
At present, however, there is no scientific evidence on which is the
best approach for hypertrophy, as it ultimately depends on the
individual response to the set of factors that govern hypertrophy, i.e.
it will never be possible to reproduce the same conditions on one
person who uses the traditional periodization approach first and then
the wave periodization approach.
Ultimately, the individual response given by one's genetics counts,
all other conditions being equal. How many muscle fibers of type I
and type II an individual have in his muscles. Someone will get more
muscle development from high volume and low intensity, others from
high intensity and low volume.
The magic and skill of the trainer consists in using and manipulating
the training variables to find the best solution for the individual,
ensuring a condition that does not reach overtraining.
In general we can for convenience keep in mind the following values
to create our workout plans.
Metabolic phase or unloading
setss: 2/3
Reps: 20/25
Load up to 60% 1RM

Hypertrophy phase
setss: 3/4
Reps: 6/12
Load at 60% -80% 1RM

Strength phase
setss: 4/5
Reps: 3/5
Load at 85% -100% 1RM

We can build on these parameters the periodization of the

mesocycle or microclicle by varying volume and weight. We can also
decide inside the mesocycle to adopt full body strategies or
strategies based on split routines. With full body training, all the main
muscle groups are trained in each session, with split routines only
certain areas are trained in each session (upper body / lower body or
a mix of the two). The choice depends on the time available and the
individual's training skills.
Full Body example
at each session
Bench press
Pulley or lat machine
Curl
Pull down
Squat or leg press
leg curl
calf
crunch
High / low split example
alternating between sessions
day A
Bench press
Pulley or lat machine
Curl
Pull down

day B
Squat or leg press
leg curl
calf
crunch

An example of traditional periodization can consist of the following

mesocycles:
4 weeks full body general conditioning with three sessions per week
4 weeks full body hypertrophy with three sessions per week
4 weeks full body strength with three sessions per week

An example of wavy periodization can be the following:

3 weeks full body general conditioning with three sessions per week
1 week full body hypertrophy with three sessions per week
1 week full body strength with three sessions per week
1 week full body general conditioning with three sessions per week
1 week full body hypertrophy with three sessions per week
1 week full body strength with three sessions per week
or
3 weeks general conditioning with split routine on four days a week
2 week hypertrophy with split routine on four days a week
2 week strength with split routines on four days a week
1 week general conditioning with split routine on four days a week
2 week hypertrophy with split routine on four days a week
2 week strength with split routines on four days a week
or again we can use split routines in the microcycle by dividing the
week into days of hypertrophy and days of strength and after 4-6
weeks introduce a week of rest.
As you can see, keeping in mind the fixed points discussed above,
we can create infinite combinations in microcycles and mesocycles
based on the individual response.
In this regard, it is necessary to keep track of the trends of the
various sessions and then note the work done in terms of setss,
repetitions and weight used as well as the recovery time. To better
understand how the body responds to training, it is also necessary to
take note of some parameters such as weight, temperature,
circumferences, heart rate. Elements that will be analyzed in chapter
7.
 Training protocols
Below you will find the detail of my training protocol lasting a total of
32 weeks, 8 months of training, at the end of which it is possible to
continue, resuming a certain phase, up to an year of training. This
macrocycle is divided into four phases: an initial or adaptation phase
lasting 8 weeks suitable for those who have just started training or
for those who resume activity after a period of rest. This is followed
by an 8 weeks strength phase in which we try to increase overall
strength. After the strength phase, very expensive for the body,
follows a recovery phase lasting 4 weeks. The last mesocycle of the
protocol consists of the hypertrophy phase lasting 12 weeks, in
which the workouts will be aimed at gaining muscle mass. At the end
of the period of hypertrophy it is good to insert a recovery period of
another 4 weeks and then restart with a cycle of strength or with
another cycle of hypertrophy based on your specific goals.
 Break-in phase (8 weeks)
This phase is designed for those who have never trained with
weights or for those who have not trained for a long time.
Those who have been training for at least 6 months can use this
phase as a preparation for the next ones or start directly with the
strength phase.
The protocol provides for an 8 week mesocycle divided into two
sections.
There are three days of training each week.
The first section has the main purpose of learning the movements for
the various exercises. All major muscle groups are trained in each
session.
They are "Full body" workouts in which the weight does not have to
be heavy and the repetitions are quite high, from 15 to 20 per set,
with rests of about 1 minute between sets.
It is important to start very gradually to allow the body to adapt to the
effort without incurring injuries or annoying pains that can block your
desire to train.
Always do one or two sets of warm-ups with a low load before each
exercise.
Every week increase the maximum weight used in the training setss.
Phase two, also with full body sessions and lasting four weeks,
includes weeks with light loads and others with heavier loads.
Throughout the initial phase, but more generally during training, you
must try to maintain a "clean" movement, focusing on the muscle
you are working on.
Keep an execution speed (TUT) of 2 seconds during the concentric
phase and 2 seconds in the eccentric phase.
About the weight to be lifted: it varies according to your initial state of
form and experience as well as your initial strength. To make the use
of the cards universal, I adopted the system relating to the maximum
repetition, or rather the maximum number of repetitions that you can
perform with a given weight. For example, if 3 sets @ 8-10RM is
indicated, it means that you must use a weight that allows you to
perform a maximum of 10 repetitions correctly and not less than 8, if
then in another card for the same exercise that number is lower, I.e.
find @ 5-7RM means that with the weight used you can perform a
maximum of 7 repetitions, I.e. The load is heavier than the first
indication.
Initial phase. Section 1. Week 1
Perceived effort level 6
DAY MUSCLES EXERCISES
Monday Full Body Dumbbell bench press [3 sets @ 15-20RM]
Dumbbell military press [3 sets @ 15-20RM]
Dumbbell bent over row [3 sets @ 15-20RM]
Dumbbell curl [3 sets @ 15-20RM]
Cable pushdown [3 sets @ 15-20RM]
Leg curl [3 sets @ 15-20RM]
Squat [3 sets @ 15-20RM]
Crunch [3 sets @ 15-20RM]
Calf raise [3 sets @ 15-20RM]
Tuesday Rest
Wednesday Full Body Dumbbell bench press [3 sets @ 15-20RM]
Dumbbell military press [3 sets @ 15-20RM]
Dumbbell bent over row [3 sets @15-20RM]
Dumbbell curl [3 sets @ 15-20RM]
Cable pushdown [3 sets @ 15-20RM]
Leg curl [3 sets @ 15-20RM]
Squat [3 sets @ 15-20RM]
Crunch [3 sets @ 15-20RM]
Calf raise [3 sets @ 15-20RM]
Thursday Rest
Friday Full Body Dumbbell bench press [3 sets @ 15-20RM]
Dumbbell military press [3 sets @ 15-20RM]
Dumbbell bent over row [3 sets @ 15-20RM]
Dumbbell curl [3 sets @ 15-20RM]
Cable pushdown [3 sets @ 15-20RM]
Leg curl [3 sets @ 15-20RM]
Squat [3 sets @ 15-20RM]
Crunch [3 sets @ 15-20RM]
Calf raise [3 sets @ 15-20RM]
Saturday Rest
Sunday Rest
Initial phase. Section 1. Week 2
Perceived effort level 7
DAY MUSCLES EXERCISES
Monday Full Body Dumbbell bench press [3 sets @ 15-20RM]
Dumbbell military press [3 sets @ 15-20RM]
Dumbbell bent over row [3 sets @ 15-20RM]
Dumbbell curl [3 sets @ 15-20RM]
Cable pushdown [3 sets @ 15-20RM]
Leg curl [3 sets @ 15-20RM]
Squat [3 sets @ 15-20RM]
Crunch [3 sets @ 15-20RM]
Calf raise [3 sets @ 15-20RM]
Tuesday Rest
Wednesday Full Body Dumbbell bench press [3 sets @ 15-20RM]
Dumbbell military press [3 sets @ 15-20RM]
Dumbbell bent over row [3 sets @ 15-20RM]
Dumbbell curl [3 sets @ 15-20RM]
Cable pushdown [3 sets @ 15-20RM]
Leg curl [3 sets @ 15-20RM]
Squat [3 sets @ 15-20RM]
Crunch [3 sets @ 15-20RM]
Calf raise [3 sets @ 15-20RM]
Thursday Rest
Friday Full Body Dumbbell bench press [3 sets @ 15-20RM]
Dumbbell military press [3 sets @ 15-20RM]
Dumbbell bent over row [3 sets @ 15-20RM]
Dumbbell curl [3 sets @ 15-20RM]
Cable pushdown [3 sets @ 15-20RM]
Leg curl [3 sets @ 15-20RM]
Squat [3 sets @ 15-20RM]
Crunch [3 sets @ 15-20RM]
Calf raise [3 sets @ 15-20RM]
Saturday Rest
Sunday Rest
Initial phase. Section 1. Week 3
Perceived effort level 8
DAY MUSCLES EXERCISES
Monday Full Body Dumbbell bench press [3 sets @ 15-20RM]
Dumbbell military press [3 sets @ 15-20RM]
Dumbbell bent over row [3 sets @ 15-20RM]
Dumbbell curl [3 sets @ 15-20RM]
Cable pushdown [3 sets @ 15-20RM]
Leg curl [3 sets @ 15-20RM]
Squat [3 sets @ 15-20RM]
Crunch [3 sets @ 15-20RM]
Calf raise [3 sets @ 15-20RM]
Tuesday Rest
Wednesday Full Body Dumbbell bench press [3 sets @ 15-20RM]
Dumbbell military press [3 sets @ 15-20RM]
Dumbbell bent over row [3 sets @ 15-20RM]
Dumbbell curl [3 sets @ 15-20RM]
Cable pushdown [3 sets @ 15-20RM]
Leg curl [3 sets @ 15-20RM]
Squat [3 sets @ 15-20RM]
Crunch [3 sets @ 15-20RM]
Calf raise [3 sets @ 15-20RM]
Thursday Rest
Friday Full Body Dumbbell bench press [3 sets @ 15-20RM]
Dumbbell military press [3 sets @ 15-20RM]
Dumbbell bent over row [3 sets @ 15-20RM]
Dumbbell curl [3 sets @ 15-20RM]
Cable pushdown [3 sets @ 15-20RM]
Leg curl [3 sets @ 15-20RM]
Squat [3 sets @ 15-20RM]
Crunch [3 sets @ 15-20RM]
Calf raise [3 sets @ 15-20RM]
Saturday Rest
Sunday Rest
Initial phase. Section 1. Week 4
Perceived effort level 6
DAY MUSCLES EXERCISES
Monday Full Body Dumbbell bench press [3 sets @ 15-20RM]
Dumbbell military press [3 sets @ 15-20RM]
Dumbbell bent over row [3 sets @ 15-20RM]
Dumbbell curl [3 sets @ 15-20RM]
Cable pushdown [3 sets @ 15-20RM]
Leg curl [3 sets @ 15-20RM]
Squat [3 sets @ 15-20RM]
Crunch [3 sets @ 15-20RM]
Calf raise [3 sets @ 15-20RM]
Tuesday Rest
Wednesday Full Body Dumbbell bench press [3 sets @ 15-20RM]
Dumbbell military press [3 sets @ 15-20RM]
Dumbbell bent over row [3 sets @ 15-20RM]
Dumbbell curl [3 sets @ 15-20RM]
Cable pushdown [3 sets @ 15-20RM]
Leg curl [3 sets @ 15-20RM]
Squat [3 sets @ 15-20RM]
Crunch [3 sets @ 15-20RM]
Calf raise [3 sets @ 15-20RM]
Thursday Rest
Friday Full Body Dumbbell bench press [3 sets @ 15-20RM]
Dumbbell military press [3 sets @ 15-20RM]
Dumbbell bent over row [3 sets @ 15-20RM]
Dumbbell curl [3 sets @ 15-20RM]
Cable pushdown [3 sets @ 15-20RM]
Leg curl [3 sets @ 15-20RM]
Squat [3 sets @ 15-20RM]
Crunch [3 sets @ 15-20RM]
Calf raise [3 sets @ 15-20RM]
Saturday Rest
Sunday Rest
Initial phase. Section 2. Week 5
Perceived effort level 6
DAY MUSCLES EXERCISES
Monday Full Body Dumbbell bench press [3 sets @ 15-20RM]
Dumbbell military press [3 sets @ 15-20RM]
Low pulley row [3 sets @ 15-20RM]
Dumbbell curl [3 sets @ 15-20RM]
Cable pushdown [3 sets @ 15-20RM]
Leg curl [3 sets @ 15-20RM]
Leg extension [3 sets @ 15-20RM]
Crunch [3 sets @ 15-20RM]
Calf raise [3 sets @ 15-20RM]
Tuesday Rest
Wednesday Full Body Dumbbell bench press [3 sets @ 15-20RM]
Dumbbell military press [3 sets @ 15-20RM]
Low pulley row [3 sets @ 15-20RM]
Dumbbell curl [3 sets @ 15-20RM]
Cable pushdown [3 sets @ 15-20RM]
Leg curl [3 sets @ 15-20RM]
Leg extension [3 sets @ 15-20RM]
Crunch [3 sets @ 15-20RM]
Calf raise [3 sets @ 15-20RM]
Thursday Rest
Friday Full Body Dumbbell bench press [3 sets @ 15-20RM]
Dumbbell military press [3 sets @ 15-20RM]
Low pulley row [3 sets @ 15-20RM]
Dumbbell curl [3 sets @ 15-20RM]
Cable pushdown [3 sets @ 15-20RM]
Leg curl [3 sets @ 15-20RM]
Leg extension [3 sets @ 15-20RM]
Crunch [3 sets @ 15-20RM]
Calf raise [3 sets @ 15-20RM]
Saturday Rest
Sunday Rest
Initial phase. Section 2. Week 6
Perceived effort level 7
DAY MUSCLES EXERCISES
Monday Full Body Dumbbell bench press [3 sets @ 10-12RM]
Dumbbell military press [3 sets @ 10-12RM ]
Low pulley row [3 sets @ 10-12RM]
Dumbbell curl [3 sets @ 10-12RM]
Cable pushdown [3 sets @ 10-12RM]
Leg curl [3 sets @ 10-12RM]
Leg extension [3 sets @ 10-12RM]
Crunch [3 sets @ 10-12RM]
Calf raise [3 sets @ 10-12RM]
Tuesday Rest
Wednesday Full Body Dumbbell bench press [3 sets @ 10-12RM]
Dumbbell military press [3 sets @ 10-12RM ]
Low pulley row [3 sets @ 10-12RM]
Dumbbell curl [3 sets @ 10-12RM]
Cable pushdown [3 sets @ 10-12RM]
Leg curl [3 sets @ 10-12RM]
Leg extension [3 sets @ 10-12RM]
Crunch [3 sets @ 10-12RM]
Calf raise [3 sets @ 10-12RM]
Thursday Rest
Friday Full Body Dumbbell bench press [3 sets @ 10-12RM]
Dumbbell military press [3 sets @ 10-12RM ]
Low pulley row [3 sets @ 10-12RM]
Dumbbell curl [3 sets @ 10-12RM]
Cable pushdown [3 sets @ 10-12RM]
Leg curl [3 sets @ 10-12RM]
Leg extension [3 sets @ 10-12RM]
Crunch [3 sets @ 10-12RM]
Calf raise [3 sets @ 10-12RM]
Saturday Rest
Sunday Rest
Initial phase. Section 2. Week 7
Perceived effort level 7
DAY MUSCLES EXERCISES
Monday Full Body Dumbbell bench press [3 sets @ 8-10RM]
Dumbbell military press [3 sets @ 8-10RM]
Low pulley row [3 sets @ 8-10RM]
Dumbbell curl [3 sets @ 8-10RM]
Cable pushdown [3 sets @ 8-10RM]
Leg curl [3 sets @ 8-10RM]
Leg extension [3 sets @ 8-10RM]
Crunch [3 sets @ 8-10RM]
Calf raise [3 sets @ 8-10RM]
Tuesday Rest
Wednesday Full Body Dumbbell bench press [3 sets @ 8-10RM]
Dumbbell military press [3 sets @ 8-10RM]
Low pulley row [3 sets @ 8-10RM]
Dumbbell curl [3 sets @ 8-10RM]
Cable pushdown [3 sets @ 8-10RM]
Leg curl [3 sets @ 8-10RM]
Leg extension [3 sets @ 8-10RM]
Crunch [3 sets @ 8-10RM]
Calf raise [3 sets @ 8-10RM]
Thursday Rest
Friday Full Body Dumbbell bench press [3 sets @ 8-10RM]
Dumbbell military press [3 sets @ 8-10RM]
Low pulley row [3 sets @ 8-10RM]
Dumbbell curl [3 sets @ 8-10RM]
Cable pushdown [3 sets @ 8-10RM]
Leg curl [3 sets @ 8-10RM]
Leg extension [3 sets @ 8-10RM]
Crunch [3 sets @ 8-10RM]
Calf raise [3 sets @ 8-10RM]
Saturday Rest
Sunday Rest
Initial phase. Section 2. Week 8
Perceived effort level 7
DAY MUSCLES EXERCISES
Monday Full Body Dumbbell bench press [3 sets @ 15-20RM]
Dumbbell military press [3 sets @ 15-20RM]
Low pulley row [3 sets @ 15-20RM]
Dumbbell curl [3 sets @ 15-20RM]
Cable pushdown [3 sets @ 15-20RM]
Leg curl [3 sets @ 15-20RM]
Leg extension [3 sets @ 15-20RM]
Crunch [3 sets @ 15-20RM]
Calf raise [3 sets @ 15-20RM]
Tuesday Rest
Wednesday Full Body Dumbbell bench press [3 sets @ 15-20RM]
Dumbbell military press [3 sets @ 15-20RM]
Low pulley row [3 sets @ 15-20RM]
Dumbbell curl [3 sets @ 15-20RM]
Cable pushdown [3 sets @ 15-20RM]
Leg curl [3 sets @ 15-20RM]
Leg extension [3 sets @ 15-20RM]
Crunch [3 sets @ 15-20RM]
Calf raise [3 sets @ 15-20RM]
Thursday Rest
Friday Full Body Dumbbell bench press [3 sets @ 15-20RM]
Dumbbell military press [3 sets @ 15-20RM]
Low pulley row [3 sets @ 15-20RM]
Dumbbell curl [3 sets @ 15-20RM]
Cable pushdown [3 sets @ 15-20RM]
Leg curl [3 sets @ 15-20RM]
Leg extension [3 sets @ 15-20RM]
Crunch [3 sets @ 15-20RM]
Calf raise [3 sets @ 15-20RM]
Saturday Rest
Sunday Rest
Strength phase 8 weeks

This phase is also divided into two mesocycles of four weeks each,
in which you train with high loads and low repetitions, the rests
between one setss and the next are lengthened up to 2-3 minutes.
In the first mesocycle you train three days a week in full body, in the
second at least four but with split routines.
Strength phase. Section 1. Week 1
Perceived effort level 8, add weight each set.
DAY MUSCLES EXERCISES
Monday Full Body Bench press [3 sets @ 5-6 RM]
Military press [3 sets @ 15-6 RM ]
Low pulley row [3 sets @ 5-6 RM]
Dumbbell curl [3 sets @ 5-6 RM]
Cable pushdown [3 sets @ 5-6 RM ]
Leg curl [3 sets @ 5-6 RM]
Squat [3 sets @ 5-6 RM ]
Crunch [3 sets @ 15-20RM]
Tuesday Rest
Wednesday Full Body Bench press [3 sets @ 5-6 RM]
Military press [3 sets @ 15-6 RM ]
Low pulley row [3 sets @ 5-6 RM]
Dumbbell curl [3 sets @ 5-6 RM]
Cable pushdown [3 sets @ 5-6 RM ]
Leg curl [3 sets @ 5-6 RM]
Squat [3 sets @ 5-6 RM ]
Crunch [3 sets @ 15-20RM]
Thursday Rest
Friday Full Body Bench press [3 sets @ 5-6 RM]
Military press [3 sets @ 15-6 RM ]
Low pulley row [3 sets @ 5-6 RM]
Dumbbell curl [3 sets @ 5-6 RM]
Cable pushdown [3 sets @ 5-6 RM ]
Leg curl [3 sets @ 5-6 RM]
Squat [3 sets @ 5-6 RM ]
Crunch [3 sets @ 15-20RM]
Saturday Rest
Sunday Rest
Strength phase. Section 1. Week 2
Perceived effort level 8, add weight each set.
DAY MUSCLES EXERCISES
Monday Full Body Bench press [3 sets @ 3-5 RM]
Military press [3 sets @ 3-5 RM ]
Low pulley row [3 sets @ 3-5 RM]
Dumbbell curl [3 sets @ 3-5 RM]
Cable pushdown [3 sets @ 3-5 RM ]
Leg curl [3 sets @ 3-5 RM]
Squat [3 sets @ 3-5 RM ]
Crunch [3 sets @ 15-20RM]

Tuesday Rest
Wednesday Full Body Bench press [3 sets @ 3-5 RM]
Military press [3 sets @ 3-5 RM ]
Low pulley row [3 sets @ 3-5 RM]
Dumbbell curl [3 sets @ 3-5 RM]
Cable pushdown [3 sets @ 3-5 RM ]
Leg curl [3 sets @ 3-5 RM]
Squat [3 sets @ 3-5 RM ]
Crunch [3 sets @ 15-20RM]
Thursday Rest
Friday Full Body Bench press [3 sets @ 3-5 RM]
Military press [3 sets @ 3-5 RM ]
Low pulley row [3 sets @ 3-5 RM]
Dumbbell curl [3 sets @ 3-5 RM]
Cable pushdown [3 sets @ 3-5 RM ]
Leg curl [3 sets @ 3-5 RM]
Squat [3 sets @ 3-5 RM ]
Crunch [3 sets @ 15-20RM]
Saturday Rest
Sunday Rest
Strength phase. Section 1. Week 3
Perceived effort level 8, add weight each set.
DAY MUSCLES EXERCISES
Monday Full Body Bench press [3 sets @ 1-3 RM]
Military press [3 sets @ 1-3 RM ]
Low pulley row [3 sets @ 1-3 RM]
Dumbbell curl [3 sets @ 1-3 RM]
Cable pushdown [3 sets @ 1-3 RM ]
Leg curl [3 sets @ 1-3 RM]
Squat [3 sets @ 1-3 RM ]
Crunch [3 sets @ 15-20RM]
Tuesday Rest
Wednesday Full Body Bench press [3 sets @ 1-3 RM]
Military press [3 sets @ 1-3 RM ]
Low pulley row [3 sets @ 1-3 RM]
Dumbbell curl [3 sets @ 1-3 RM]
Cable pushdown [3 sets @ 1-3 RM ]
Leg curl [3 sets @ 1-3 RM]
Squat [3 sets @ 1-3 RM ]
Crunch [3 sets @ 15-20RM]
Thursday Rest
Friday Full Body Bench press [3 sets @ 1-3 RM]
Military press [3 sets @ 1-3 RM ]
Low pulley row [3 sets @ 1-3 RM]
Dumbbell curl [3 sets @ 1-3 RM]
Cable pushdown [3 sets @ 1-3 RM ]
Leg curl [3 sets @ 1-3 RM]
Squat [3 sets @ 1-3 RM ]
Crunch [3 sets @ 15-20RM]
Saturday Rest
Sunday Rest
Strength phase. Section 1. Week 4
Perceived effort level 7.
DAY MUSCLES EXERCISES
Monday Full Body Bench press [3 sets @ 10-12 RM]
Military press [3 sets @ 10-12 RM ]
Low pulley row [3 sets @ 10-12 RM]
Dumbbell curl [3 sets @ 10-12 RM]
Cable pushdown [3 sets @ 10-12 RM ]
Leg curl [3 sets @ 10-12 RM]
Squat [3 sets @ 10-12 RM ]
Crunch [3 sets @ 15-20RM]
Tuesday Rest
Wednesday Full Body Bench press [3 sets @ 10-12 RM]
Military press [3 sets @ 10-12 RM ]
Low pulley row [3 sets @ 10-12 RM]
Dumbbell curl [3 sets @ 10-12 RM]
Cable pushdown [3 sets @ 10-12 RM ]
Leg curl [3 sets @ 10-12 RM]
Squat [3 sets @ 10-12 RM ]
Crunch [3 sets @ 15-20RM]
Thursday Rest
Friday Full Body Bench press [3 sets @ 10-12 RM]
Military press [3 sets @ 10-12 RM ]
Low pulley row [3 sets @ 10-12 RM]
Dumbbell curl [3 sets @ 10-12 RM]
Cable pushdown [3 sets @ 10-12 RM ]
Leg curl [3 sets @ 10-12 RM]
Squat [3 sets @ 10-12 RM ]
Crunch [3 sets @ 15-20RM]
Saturday Rest
Sunday Rest
Strength phase. Section 2. Week 5
Perceived effort level 8, add weight each set.
DAY MUSCLES EXERCISES
Monday Upper Bench press [3 sets @ 6-8
Body RM]
Military press [3 sets @ 6-8
RM ]
Dumbbell flyes [3 sets @ 6-8
RM ]
Lat machine [3 sets @ 6-8
RM]
Dumbbell curl [3 sets @ 6-8
RM]
Cable pushdown [3 sets @ 6-
8 RM ]
Tuesday Lower Leg curl [3 sets @ 6-8 RM]
Body Squat [3 sets @ 6-8 RM ]
Calf raise [3 sets @ 6-8 RM]
Crunch [3 sets @ 15-20RM]
Wednesday Rest
Thursday Upper Bench press [3 sets @ 6-8
Body RM]
Military press [3 sets @ 6-8
RM ]
Lateral raises [3 sets @ 6-8
RM ]
Lat machine [3 sets @ 6-8
RM]
Dumbbell curl [3 sets @ 6-8
RM]
Cable pushdown [3 sets @ 6-
8 RM ]
Friday Lower Leg curl [3 sets @ 6-8 RM]
Body Squat [3 sets @ 6-8 RM ]
Calf raise [3 sets @ 6-8 RM]
Crunch [3 sets @ 15-20RM]
Saturday Rest
Sunday Rest
Strength phase. Section 2. Week 6
Perceived effort level 8, add weight each set.
DAY MUSCLES EXERCISES
Monday Upper Bench press [3 sets @ 3-5
Body RM]
Military press [3 sets @ 3-5
RM ]
Dumbbell flyes [3 sets @ 3-5
RM]
Lat machine [3 sets @ 3-5
RM]
Dumbbell curl [3 sets @ 3-5
RM]
Cable pushdown [3 sets @ 3-
5 RM]
Tuesday Lower Leg curl [3 sets @ 3-5 RM]
Body Squat [3 sets @ 3-5 RM ]
Calf raise [3 sets @ 3-5 RM]
Crunch [3 sets @ 15-20RM]
Wednesday Rest
Thursday Upper Bench press [3 sets @ 3-5
Body RM]
Military press [3 sets @ 3-5
RM ]
Lateral raises [3 sets @3-5
RM]
Lat machine [3 sets @ 3-5
RM]
Dumbbell curl [3 sets @ 3-5
RM]
Cable pushdown [3 sets @ 3-
5 RM ]
Friday Lower Leg curl [3 sets @ 3-5 RM]
Body Squat [3 sets @ 3-5 RM ]
Calf raise [3 sets @ 3-5 RM]
Crunch [3 sets @ 15-20RM]
Saturday Rest
Sunday Rest
Strength phase. Section 2. Week 7
Perceived effort level 9, add weight each set.
DAY MUSCLES EXERCISES
Monday Upper Bench press [3 sets @ 2-3
Body RM]
Military press [3 sets @ 2-3
RM ]
Dumbbell flyes [3 sets @ 2-3
RM ]
Lat machine [3 sets @ 2-3
RM]
Dumbbell curl [3 sets @ 2-3
RM]
Cable pushdown [3 sets @ 2-
3 RM ]
Tuesday Lower Leg curl [3 sets @ 2-3 RM]
Body Squat [3 sets @ 2-3 RM ]
Calf raise [3 sets @ 2-3 RM]
Crunch [3 sets @ 15-20RM]
Wednesday Rest
Thursday Upper Bench press [3 sets @ 2-3
Body RM]
Military press [3 sets @ 2-3
RM ]
Lateral raises [3 sets @2-3
RM]
Lat machine [3 sets @ 2-3
RM]
Dumbbell curl [3 sets @ 2-3
RM]
Cable pushdown [3 sets @ 2-
3 RM ]
Friday Lower Leg curl [3 sets @ 2-3 RM]
Body Squat [3 sets @ 2-3 RM ]
Calf raise [3 sets @ 2-3 RM]
Crunch [3 sets @ 15-20RM]
Saturday Rest
Sunday Rest
Strength phase. Section 2. Week 8
Perceived effort level 7, add weight each set.
DAY MUSCLES EXERCISES
Monday Upper Body Bench press [3 sets @ 10-
12 RM]
Military press [3 sets @
10-12 RM ]
Dumbbell flyes [3 sets @
10-12RM ]
Lat machine [3 sets @ 10-
12 RM]
Dumbbell curl [3 sets @
10-12 RM]
Cable pushdown [3 sets @
10-12 RM ]
Tuesday Lower Body Leg curl [3 sets @ 10-12
RM]
Squat [3 sets @ 10-12 RM
]
Calf raise [3 sets @ 10-12
RM]
Crunch [3 sets @ 15-
20RM]
Wednesday Rest
Thursday Upper Body Bench press [3 sets @ 10-
12 RM]
Military press [3 sets @
10-12 RM ]
Dumbbell flyes [3 sets @
10-12 RM ]
Lat machine [3 sets @ 10-
12 RM]
Dumbbell curl [3 sets @
10-12 RM]
Cable pushdown [3 sets @
10-12 RM ]
Friday Lower Body Leg curl [3 sets @ 10-12
RM]
Squat [3 sets @ 10-12 RM
]
 Calf raise [3 sets @ 10-12
RM]
Crunch [3 sets @ 15-
20RM]
Saturday Rest
Sunday Rest
Recovery phase 4 weeks

In this mesocycle we increase the repetitions by decreasing the

maximum weight used, this gives the body the time it needs to
recover after the strength phase, which was a period of intense work.
At the same time, we reduce the recovery time between one set and
the next to increase metabolic work. This procedure can also be
used in protocols for definition or slimming in combination with a low-
calorie diet.
Recovery phase. Week 1
Perceived efford 7, rest 30-45’’ between sets

DAY MUSCLES EXERCISES

Monday Full Body Dumbbell bench press [3 sets @ 15-20RM]
Dumbbell military press [3 sets @ 15-20RM ]
Low pulley row [3 sets @ 15-20RM]
Dumbbell curl [3 sets @ 15-20RM]
Cable pushdown [3 sets @ 15-20RM]
Leg curl [3 sets @ 15-20RM]
Leg extension [3 sets @ 15-20RM]
Crunch [3 sets @ 15-20RM]
Calf raise [3 sets @ 15-20RM]
Tuesday Rest
Wednesday Full Body Dumbbell flyes [3 sets @ 10-12RM]
Lateral raises [3 sets @ 110-12RM ]
Low pulley row [3 sets @ 10-12RM]
Dumbbell curl [3 sets @ 10-12RM]
Cable pushdown [3 sets @ 10-12RM]
Leg curl [3 sets @ 10-12RM]
Leg extension [3 sets @ 10-12RM]
Crunch [3 sets @ 10-12RM]
Calf raise [3 sets @ 10-12RM]
Thursday Rest
Friday Full Body Dumbbell bench press [3 sets @ 15-20RM]
Dumbbell military press [3 sets @ 15-20RM ]
Low pulley row [3 sets @ 15-20RM]
Dumbbell curl [3 sets @ 15-20RM]
Cable pushdown [3 sets @ 15-20RM]
Leg curl [3 sets @ 15-20RM]
Leg extension [3 sets @ 15-20RM]
Crunch [3 sets @ 15-20RM]
Calf raise [3 sets @ 15-20RM]
Saturday Rest
Sunday Rest
Recovery phase. Week 2
Perceived efford 6-7, rest 30-45’’ between sets
DAY MUSCLES EXERCISES
Monday Full Body Dumbbell bench press [3 sets @ 15-20RM]
Dumbbell military press [3 sets @ 15-20RM ]
Lat machine [3 sets @ 15-20RM]
Dumbbell curl [3 sets @ 15-20RM]
Cable pushdown [3 sets @ 15-20RM]
Leg curl [3 sets @ 15-20RM]
Leg press [3 sets @ 15-20RM]
Crunch [3 sets @ 15-20RM]
Calf raise [3 sets @ 15-20RM]
Tuesday Rest
Wednesday Full Body Dumbbell flyes [3 sets @ 10-12RM]
Lateral raises [3 sets @ 110-12RM ]
Low pulley row [3 sets @ 10-12RM]
Dumbbell curl [3 sets @ 10-12RM]
Cable pushdown [3 sets @ 10-12RM]
Leg curl [3 sets @ 10-12RM]
Leg extension [3 sets @ 10-12RM]
Crunch [3 sets @ 10-12RM]
Calf raise [3 sets @ 10-12RM]
Thursday Rest
Friday Full Body Dumbbell bench press [3 sets @ 15-20RM]
Dumbbell military press [3 sets @ 15-20RM ]
Lat machine [3 sets @ 15-20RM]
Dumbbell curl [3 sets @ 15-20RM]
Cable pushdown [3 sets @ 15-20RM]
Leg curl [3 sets @ 15-20RM]
Leg press [3 sets @ 15-20RM]
Crunch [3 sets @ 15-20RM]
Calf raise [3 sets @ 15-20RM]
Saturday Rest
Sunday Rest
Recovery phase. Week 3
Perceived efford 6-7, rest 30-45’’ between sets

DAY MUSCLES EXERCISES

Monday Full Body Dumbbell bench press [3 sets @ 15-20RM]
Dumbbell military press [3 sets @ 15-20RM ]
Low pulley row [3 sets @ 15-20RM]
Dumbbell curl [3 sets @ 15-20RM]
Cable pushdown [3 sets @ 15-20RM]
Leg curl [3 sets @ 15-20RM]
Leg extension [3 sets @ 15-20RM]
Crunch [3 sets @ 15-20RM]
Calf raise [3 sets @ 15-20RM]
Tuesday Rest
Wednesday Full Body Dumbbell flyes [3 sets @ 10-12RM]
Lateral raises [3 sets @ 110-12RM ]
Low pulley row [3 sets @ 10-12RM]
Dumbbell curl [3 sets @ 10-12RM]
Cable pushdown [3 sets @ 10-12RM]
Leg curl [3 sets @ 10-12RM]
Leg extension [3 sets @ 10-12RM]
Crunch [3 sets @ 10-12RM]
Calf raise [3 sets @ 10-12RM]
Thursday Rest
Friday Full Body Dumbbell bench press [3 sets @ 15-20RM]
Dumbbell military press [3 sets @ 15-20RM ]
Low pulley row [3 sets @ 15-20RM]
Dumbbell curl [3 sets @ 15-20RM]
Cable pushdown [3 sets @ 15-20RM]
Leg curl [3 sets @ 15-20RM]
Leg extension [3 sets @ 15-20RM]
Crunch [3 sets @ 15-20RM]
Calf raise [3 sets @ 15-20RM]
Saturday Rest
Sunday Rest
Recovery phase. Week 4
Perceived efford 7, rest 30-45’’ between sets
DAY MUSCLES EXERCISES
Monday Full Body Dumbbell bench press [3 sets @ 15-20RM]
Dumbbell military press [3 sets @ 15-20RM ]
Lat machine [3 sets @ 15-20RM]
Dumbbell curl [3 sets @ 15-20RM]
Cable pushdown [3 sets @ 15-20RM]
Leg curl [3 sets @ 15-20RM]
Leg press [3 sets @ 15-20RM]
Crunch [3 sets @ 15-20RM]
Calf raise [3 sets @ 15-20RM]
Tuesday Rest
Wednesday Full Body Dumbbell flyes [3 sets @ 15-20RM]
Lateral raises [3 sets @ 15-20RM ]
Low pulley row [3 sets @ 15-20RM]
Dumbbell curl [3 sets @ 15-20RM]
Cable pushdown [3 sets @ 15-20RM]
Leg curl [3 sets @ 15-20RM]
Leg extension [3 sets @ 15-20RM]
Crunch [3 sets @ 15-20RM]
Calf raise [3 sets @ 15-20RM]
Thursday Rest
Friday Full Body Dumbbell bench press [3 sets @ 15-20RM]
Dumbbell military press [3 sets @ 15-20RM ]
Lat machine [3 sets @ 15-20RM]
Dumbbell curl [3 sets @ 15-20RM]
Cable pushdown [3 sets @ 15-20RM]
Leg curl [3 sets @ 15-20RM]
Leg press [3 sets @ 15-20RM]
Crunch [3 sets @ 15-20RM]
Calf raise [3 sets @ 15-20RM]
Saturday Rest
Sunday Rest
Hypertrophy phase 12 weeks

In this phase we will seek maximum muscle development. It is

divided into three mesocycles of four weeks.
Medium to high loads will be used to allow 6 to 12 repetitions; rest
between sets will be 60-90 seconds.
The repetitions must always be performed in full control of the
movement.
The first mesocycle is in full body over three days. The second and
third mesocycles are based on a 5-day split routine.
The weight will be increased after each week excluding the last week
of each mesocycle to allow adequate recovery without losing muscle
tone.
Hypertrophy phase. Mesocycle 1. Week 1.

DAY MUSCLES EXERCISES

Monday Full Body Dumbbell bench press [3 sets @ 10-12RM]
Dumbbell military press [3 sets @ 10-12RM ]
Low pulley row [3 sets @ 10-12RM]
Dumbbell curl [3 sets @ 10-12RM]
Cable pushdown [3 sets @ 10-12RM]
Leg curl [3 sets @ 10-12RM]
Leg extension [3 sets @ 10-12RM]
Crunch [3 sets @ 10-12RM]
Calf raise [3 sets @ 10-12RM]
Tuesday Rest
Wednesday Full Body Dumbbell flyes [3 sets @ 10-12RM]
Lateral raises [3 sets @ 10-12RM ]
Lat machine [3 sets @ 10-12RM]
Dumbbell curl [3 sets @ 10-12RM]
Cable pushdown [3 sets @ 10-12RM]
Leg curl [3 sets @ 10-12RM]
Leg extension [3 sets @ 10-12RM]
Crunch [3 sets @ 10-12RM]
Calf raise [3 sets @ 10-12RM]
Thursday Rest
Friday Full Body Dumbbell bench press [3 sets @ 10-12RM]
Dumbbell military press [3 sets @ 10-12RM ]
Low pulley row [3 sets @ 10-12RM]
Dumbbell curl [3 sets @ 10-12RM]
Cable pushdown [3 sets @ 10-12RM]
Leg curl [3 sets @ 10-12RM]
Leg extension [3 sets @ 10-12RM]
Crunch [3 sets @ 10-12RM]
Calf raise [3 sets @ 10-12RM]
Saturday Rest
Sunday Rest
Hypertrophy phase. Mesocycle 1. Week 2.

DAY MUSCLES EXERCISES

Monday Full Body Dumbbell bench press [3 sets @ 8-10RM]
Dumbbell military press [3 sets @ 1 8-10RM ]
Low pulley row [3 sets @ 8-10RM]
Dumbbell curl [3 sets @ 8-10RM]
Cable pushdown [3 sets @ 8-10RM]
Leg curl [3 sets @ 8-10RM]
Leg extension [3 sets @ 8-10RM]
Crunch [3 sets @ 8-10RM]
Calf raise [3 sets @ 8-10RM]
Tuesday Rest
Wednesday Full Body Dumbbell flyes [3 sets @ 8-10RM]
Lateral raises [3 sets @ 8-10RM ]
Lat machine [3 sets @ 8-10RM]
Dumbbell curl [3 sets @ 8-10RM]
Cable pushdown [3 sets @ 8-10RM]
Leg curl [3 sets @ 8-10RM]
Leg extension [3 sets @ 8-10RM]
Crunch [3 sets @ 8-10RM]
Calf raise [3 sets @ 8-10RM]
Thursday Rest
Friday Full Body Dumbbell bench press [3 sets @ 8-10RM]
Dumbbell military press [3 sets @ 1 8-10RM ]
Low pulley row [3 sets @ 8-10RM]
Dumbbell curl [3 sets @ 8-10RM]
Cable pushdown [3 sets @ 8-10RM]
Leg curl [3 sets @ 8-10RM]
Leg extension [3 sets @ 8-10RM]
Crunch [3 sets @ 8-10RM]
Calf raise [3 sets @ 8-10RM]
Saturday Rest
Sunday Rest
Hypertrophy phase. Mesocycle 1. Week 3.
Si aumentano i carichi e si riducano le ripetizioni, sempre con il massimo controllo
del movimento. Recupero tra un set e l’altro di 60’’.
DAY MUSCLES EXERCISES
Monday Full Body Dumbbell bench press [3 sets @ 6-8RM]
Dumbbell military press [3 sets @ 6-8RM ]
Low pulley row [3 sets @ 6-8RM]
Dumbbell curl [3 sets @ 6-8 RM]
Cable pushdown [3 sets @ 6-8RM]
Leg curl [3 sets @ 6-8RM]
Leg extension [3 sets @ 6-8RM]
Crunch [3 sets @ 6-8RM]
Calf raise [3 sets @ 6-8RM]
Tuesday Rest
Wednesday Full Body Dumbbell flyes [3 sets @ 6-8RM]
Lateral raises [3 sets @ 6-8RM ]
Lat machine [3 sets @ 6-8RM]
Dumbbell curl [3 sets @ 6-8RM]
Cable pushdown [3 sets @ 6-8RM]
Leg curl [3 sets @ 6-8RM]
Leg extension [3 sets @ 6-8RM]
Crunch [3 sets @ 6-8RM]
Calf raise [3 sets @ 6-8RM]
Thursday Rest
Friday Full Body Dumbbell bench press [3 sets @ 6-8RM]
Dumbbell military press [3 sets @ 6-8RM ]
Low pulley row [3 sets @ 6-8RM]
Dumbbell curl [3 sets @ 6-8 RM]
Cable pushdown [3 sets @ 6-8RM]
Leg curl [3 sets @ 6-8RM]
Leg extension [3 sets @ 6-8RM]
Crunch [3 sets @ 6-8RM]
Calf raise [3 sets @ 6-8RM]
Saturday Rest
Sunday Rest
Hypertrophy phase. Mesocycle 1. Week 4.
Lower the weights, increase repetitions, rest 45-60’’
DAY MUSCLES EXERCISES
Monday Full Body Dumbbell bench press [3 sets @ 10-12RM]
Dumbbell military press [3 sets @ 10-12RM ]
Low pulley row [3 sets @ 10-12RM]
Dumbbell curl [3 sets @ 10-12RM]
Cable pushdown [3 sets @ 10-12RM]
Leg curl [3 sets @ 10-12RM]
Leg extension [3 sets @ 10-12RM]
Crunch [3 sets @ 10-12RM]
Calf raise [3 sets @ 10-12RM]
Tuesday Rest
Wednesday Full Body Dumbbell flyes [3 sets @ 10-12RM]
Lateral raises [3 sets @ 10-12RM ]
Lat machine [3 sets @ 10-12RM]
Dumbbell curl [3 sets @ 10-12RM]
Cable pushdown [3 sets @ 10-12RM]
 Leg curl [3 sets @ 10-12RM]
Leg extension [3 sets @ 10-12RM]
Crunch [3 sets @ 10-12RM]
Calf raise [3 sets @ 10-12RM]
Thursday Rest
Friday Full Body Dumbbell bench press [3 sets @ 10-12RM]
Dumbbell military press [3 sets @ 10-12RM ]
Low pulley row [3 sets @ 10-12RM]
Dumbbell curl [3 sets @ 10-12RM]
Cable pushdown [3 sets @ 10-12RM]
Leg curl [3 sets @ 10-12RM]
Leg extension [3 sets @ 10-12RM]
Crunch [3 sets @ 10-12RM]
Calf raise [3 sets @ 10-12RM]
Saturday Rest
Sunday Rest
Hypertrophy phase. Mesocycle 2. Week 5.

DAY MUSCLES EXERCISES

Monday Pettorali, Dumbbell bench press [4 sets @ 10-12RM]
dorsali, Dumbbell flyes [4 sets @ 10-12RM ]
gambe, Low pulley row [4 sets @ 10-12RM]
addome Leg curl [4 sets @ 10-12RM]
Crunch [4 sets @ 10-12RM]
Tuesday Spalle, Military press [4 sets @ 10-12RM ]
gambe, Lateral raises [4 sets @ 10-12RM ]
addome Rear lateral raises [4 sets @ 10-12RM ]
Leg extension [4 sets @ 10-12RM]
Leg Press [4 sets @ 10-12RM]
Calf raise [4 sets @ 10-12RM]
Crunch [4 sets @ 10-12RM]
Wednesday Braccia, Dumbbell curl [3 sets @ 10-12RM]
addome Cable pushdown [3 sets @ 10-12RM]
Crunch [4 sets @ 10-12RM]
Thursday Pettorali, Dumbbell bench press [4 sets @ 10-12RM]
dorsali, Dumbbell flyes [4 sets @ 10-12RM ]
gambe, Lat machine [4 sets @ 10-12RM]
addome Leg curl [4 sets @ 10-12RM]
Crunch [4 sets @ 10-12RM]
Friday Spalle, Military press [4 sets @ 10-12RM ]
gambe, Lateral raises [4 sets @ 10-12RM ]
addome Rear lateral raises [4 sets @ 10-12RM ]
Leg extension [4 sets @ 10-12RM]
Leg Press [4 sets @ 10-12RM]
Calf raise [4 sets @ 10-12RM]
Crunch [4 sets @ 10-12RM]
Saturday Rest
Sunday Rest
Hypertrophy phase. Mesocycle 2. Week 6.
Increase weights, rest 60-90’’

DAY MUSCLES EXERCISES

Monday Pettorali, Dumbbell bench press [4 sets @ 8-10RM]
dorsali, Dumbbell flyes [4 sets @ 8-10RM ]
gambe, Low pulley row [4 sets @ 8-10RM]
addome Leg curl [4 sets @ 8-10RM]
Crunch [4 sets @ 15-20RM]
Tuesday Spalle, Military press [4 sets @ 8-10RM ]
gambe, Lateral raises [4 sets @ 8-10RM ]
addome Rear lateral raises [4 sets @ 8-10RM ]
Leg extension [4 sets @ 8-10RM]
Leg Press [4 sets @ 8-10RM]
Calf raise [4 sets @ 8-10RM]
Crunch [4 sets @ 15-20RM]
Wednesday Braccia, Dumbbell curl [4 sets @ 8-10RM]
addome Cable pushdown [4 sets @ 8-10RM]
Crunch [4 sets @ 8-10RM]
Thursday Pettorali, Dumbbell bench press [4 sets @ 8-10RM]
dorsali, Dumbbell flyes [4 sets @ 8-10RM ]
gambe, Lat machine [4 sets @ 8-10RM]
addome Leg curl [4 sets @ 8-10RM]
Crunch [4 sets @ 15-20RM]
Friday Spalle, Military press [4 sets @ 8-10RM ]
gambe, Lateral raises [4 sets @ 8-10RM ]
addome Rear lateral raises [4 sets @ 8-10RM ]
Leg extension [4 sets @ 8-10RM]
Leg Press [4 sets @ 8-10RM]
Calf raise [4 sets @ 8-10RM]
Crunch [4 sets @ 15-20RM]
Saturday Rest
Sunday Rest
Hypertrophy phase. Mesocycle 2. Week 7.
Increase sets using high weights, rest 60-90’’

DAY MUSCLES EXERCISES

Monday Pettorali, Dumbbell bench press [5 sets @ 8-10 RM]
dorsali, Dumbbell flyes [5 sets @ 8-10 RM ]
gambe, Low pulley row [5 sets @ 8-10 RM]
addome Leg curl [5 sets @ 8-10 RM]
Crunch [4 sets @ 15-20 RM]
Tuesday Spalle, Military press [5 sets @ 8-10 RM ]
gambe, Lateral raises [5 sets @ 8-10 RM ]
addome Rear lateral raises [5 sets @ 8-10 RM ]
Leg extension [5 sets @ 8-10 RM]
Leg Press [4 sets @ 8-10RM]
Calf raise [5 sets @ 8-10 RM]
Crunch [4 sets @ 15-20RM]
Wednesday Braccia, Dumbbell curl [5 sets @ 8-10RM]
addome Cable pushdown [5 sets @ 8-10RM]
Crunch [4 sets @ 15-20RM]
Thursday Pettorali, Dumbbell bench press [5 sets @ 8-10 RM]
dorsali, Dumbbell flyes [5 sets @ 8-10 RM ]
gambe, Lat machine [5 sets @ 8-10 RM]
addome Leg curl [5 sets @ 8-10 RM]
Crunch [4 sets @ 15-20 RM]
Friday Spalle, Military press [5 sets @ 8-10 RM ]
gambe, Lateral raises [5 sets @ 8-10 RM ]
addome Rear lateral raises [5 sets @ 8-10 RM ]
Leg extension [5 sets @ 8-10 RM]
Leg Press [4 sets @ 8-10RM]
Calf raise [5 sets @ 8-10 RM]
Crunch [4 sets @ 15-20RM]
Saturday Rest
Sunday Rest
Hypertrophy phase. Mesocycle 2. Week 8.
Lower weights, increase repetitions, rest 45-60’’

DAY MUSCLES EXERCISES

Monday Pettorali, Dumbbell bench press [4 sets @ 15-20RM]
dorsali, Dumbbell flyes [4 sets @ 15-20RM ]
gambe, Low pulley row [4 sets @ 15-20RM]
addome Leg curl [4 sets @ 15-20RM]
Crunch [4 sets @ 15-20RM]
Tuesday Spalle, Military press [4 sets @ 15-20RM ]
gambe, Lateral raises [4 sets @ 15-20RM ]
addome Rear lateral raises [4 sets @ 15-20RM ]
Leg extension [4 sets @ 15-20RM]
Leg Press [4 sets @ 15-20RM]
Calf raise [4 sets @ 15-20RM]
Crunch [4 sets @ 15-20RM]
Wednesday Braccia, Dumbbell curl [3 sets @ 15-20RM]
addome Cable pushdown [3 sets @ 15-20RM]
Crunch [4 sets @ 15-20RM]
Thursday Pettorali, Dumbbell bench press [4 sets @ 15-20RM]
dorsali, Dumbbell flyes [4 sets @ 15-20RM ]
gambe, Lat machine [4 sets @ 15-20RM]
addome Leg curl [4 sets @ 15-20RM]
Crunch [4 sets @ 15-20RM]
Friday Spalle, Military press [4 sets @ 15-20RM ]
gambe, Lateral raises [4 sets @ 15-20RM ]
addome Rear lateral raises [4 sets @ 15-20RM ]
Leg extension [4 sets @ 15-20RM]
Leg Press [4 sets @ 15-20RM]
Calf raise [4 sets @ 15-20RM]
Crunch [4 sets @ 15-20RM]
Saturday Rest
Sunday Rest
Hypertrophy phase. Mesocycle 3. Week 9.
Superset and triset. Rest di 60-90’’

DAY MUSCLES EXERCISES

Monday Pettorali, Dumbbell bench press [4 sets @ 8-10 RM]
dorsali, superset con
gambe, Dumbbell flyes [4 sets @ 8-10 RM ]
addome Low pulley row [4 sets @ 8-10 RM]
Leg curl [4 sets @ 8-10 RM]
Crunch [4 sets @ 15-20 RM]
Tuesday Spalle, Military press [4 sets @ 8-10 RM ] triset con
gambe, Lateral raises [4 sets @ 8-10 RM ] e
addome Rear lateral raises [4 sets @ 8-10 RM ]
Leg extension [4 sets @ 8-10 RM] superset
con
Leg Press [4 sets @ 8-10RM]
Calf raise [4 sets @ 8-10 RM]
Crunch [4 sets @ 15-20RM]
Wednesday Braccia, Dumbbell curl [4 sets @ 8-10RM]
addome Cable pushdown [4 sets @ 8-10RM]
Crunch [4 sets @ 15-20RM]
Thursday Pettorali, Dumbbell bench press [4 sets @ 8-10 RM]
dorsali, superset con
gambe, Dumbbell flyes [4 sets @ 8-10 RM ]
addome Lat machine [4 sets @ 8-10 RM]
Leg curl [4 sets @ 8-10 RM]
Crunch [4 sets @ 15-20 RM]
Friday Spalle, Military press [4 sets @ 8-10 RM ] triset con
gambe, Lateral raises [4 sets @ 8-10 RM ] e
addome Rear lateral raises [4 sets @ 8-10 RM ]
Leg extension [4 sets @ 8-10 RM] superset
con
Leg Press [4 sets @ 8-10RM]
Calf raise [4 sets @ 8-10 RM]
Crunch [4 sets @ 15-20RM]
Saturday Rest
Sunday Rest
Hypertrophy phase. Mesocycle 3. Week 10.

DAY MUSCLES EXERCISES

Monday Pettorali, Dumbbell bench press [5 sets @ 8-10 RM]
dorsali, superset con
gambe, Dumbbell flyes [5 sets @ 8-10 RM ]
addome Low pulley row [5 sets @ 8-10 RM]
Leg curl [5 sets @ 8-10 RM]
Crunch [4 sets @ 15-20 RM]
Tuesday Spalle, Military press [5 sets @ 8-10 RM ] triset con
gambe, Lateral raises [5 sets @ 8-10 RM ] e
addome Rear lateral raises [5 sets @ 8-10 RM ]
Leg extension [5 sets @ 8-10 RM]
superset
Leg Press [4 sets @ 8-10RM]
Calf raise [5 sets @ 8-10 RM]
Crunch [4 sets @ 15-20RM]
Wednesday Braccia, Dumbbell curl [5 sets @ 8-10RM]
addome Cable pushdown [5 sets @ 8-10RM]
Crunch [4 sets @ 15-20RM]
Thursday Pettorali, Dumbbell bench press [5 sets @ 8-10 RM]
dorsali, superset con
gambe, Dumbbell flyes [5 sets @ 8-10 RM ]
addome Lat machine[5 sets @ 8-10 RM]
Leg curl [5 sets @ 8-10 RM]
Crunch [4 sets @ 15-20 RM]
Friday Spalle, Military press [5 sets @ 8-10 RM ] triset con
gambe, Lateral raises [5 sets @ 8-10 RM ] e
addome Rear lateral raises [5 sets @ 8-10 RM ]
Leg extension [5 sets @ 8-10 RM] superset
con
Leg Press [4 sets @ 8-10RM]
Calf raise [5 sets @ 8-10 RM]
Crunch [4 sets @ 15-20RM]
Saturday Rest
Sunday Rest
Hypertrophy phase. Mesocycle 3. Week 11.
Increase weight. Rest 90-120’’

DAY MUSCLES EXERCISES

Monday Pettorali, Dumbbell bench press [4 sets @ 6-8 RM]
dorsali, superset con
gambe, Dumbbell flyes [4 sets @ 6-8 RM ]
addome Low pulley row [4 sets @ 6-8 RM]
Leg curl [4 sets @ 6-8 RM]
Crunch [4 sets @ 15-20 RM]
Tuesday Spalle, Military press [4 sets @ 6-8 RM ] triset con
gambe, Lateral raises [4 sets @ 6-8 RM ] e
addome Rear lateral raises [4 sets @ 6-8 RM ]
Leg extension [4 sets @ 6-8 RM] superset
con
Leg Press [4 sets @ 6-8 RM]
Calf raise [4 sets @ 6-8 RM]
Crunch [4 sets @ 15-20RM]
Wednesday Braccia, Dumbbell curl [4 sets @ 6-8 RM]
addome Cable pushdown [4 sets @ 6-8 RM]
Crunch [4 sets @ 15-20RM]
Thursday Pettorali, Dumbbell bench press [4 sets @ 6-8 RM]
dorsali, superset con
gambe, Dumbbell flyes [4 sets @ 6-8 RM ]
addome Lat machine [4 sets @ 6-8 RM]
Leg curl [4 sets @ 6-8 RM]
Crunch [4 sets @ 15-20 RM]
Friday Spalle, Military press [4 sets @ 6-8 RM ] triset con
gambe, Lateral raises [4 sets @ 6-8 RM ] e
addome Rear lateral raises [4 sets @ 6-8 RM ]
Leg extension [4 sets @ 6-8 RM] superset
con
Leg Press [4 sets @ 6-8 RM]
Calf raise [4 sets @ 6-8 RM]
Crunch [4 sets @ 15-20RM]
Saturday Rest
Sunday Rest
Hypertrophy phase. Mesocycle 3. Week 12.
Lower weight. Rest 60-90’’

DAY MUSCLES EXERCISES

Monday Pettorali, Dumbbell bench press [4 sets @ 15-20RM]
dorsali, Dumbbell flyes [4 sets @ 15-20RM ]
gambe, Low pulley row [4 sets @ 15-20RM]
addome Leg curl [4 sets @ 15-20RM]
Crunch [4 sets @ 15-20RM]
Tuesday Spalle, Military press [4 sets @ 15-20RM ]
gambe, Lateral raises [4 sets @ 15-20RM ]
addome Rear lateral raises [4 sets @ 15-20RM ]
Leg extension [4 sets @ 15-20RM]
Leg Press [4 sets @ 15-20RM]
Calf raise [4 sets @ 15-20RM]
Crunch [4 sets @ 15-20RM]
Wednesday Braccia, Dumbbell curl [3 sets @ 15-20RM]
addome Cable pushdown [3 sets @ 15-20RM]
Crunch [4 sets @ 15-20RM]
Thursday Pettorali, Dumbbell bench press [4 sets @ 15-20RM]
dorsali, Dumbbell flyes [4 sets @ 15-20RM ]
gambe, Lat machine [4 sets @ 15-20RM]
addome Leg curl [4 sets @ 15-20RM]
Crunch [4 sets @ 15-20RM]
Friday Spalle, Military press [4 sets @ 15-20RM ]
gambe, Lateral raises [4 sets @ 15-20RM ]
addome Rear lateral raises [4 sets @ 15-20RM ]
Leg extension [4 sets @ 15-20RM]
Leg Press [4 sets @ 15-20RM]
Calf raise [4 sets @ 15-20RM]
Crunch [4 sets @ 15-20RM]
Saturday Rest
Sunday Rest
After the 12 weeks of the hypertrophy protocol and having checked
our physical form with respect to the desired goals, we can continue
with the metabolic adaptation protocol for a four-week mesocycle.
These four weeks can lead to an increase in muscle definition when
conducted with a calorie deficit. Or we can decide to stop training for
2-3 weeks and then restart with a phase of strength or hypertrophy.
This stop period could coincide with the summer holidays in which
you reach the maximum of muscle development and your condition.
 4.7 AEROBIC ACTIVITY
As someone may have noticed, I have not included in my program
specific times in which to perform an aerobic activity such as running
or jumping rope or the treadmill. In order to build muscle mass,
aerobic activity is useless.
On the other hand, it can be useful in cases of weight loss or muscle
definition that may follow a so-called "mass" phase, because it
allows, in the case of activity prolonged for a certain time, to
consume more calories than weight lifting. And obviously the more
km you run, the greater the energy consumption. A moderate speed
run is usually recommended, making sure you keep your heart rate
between 65% to 80% of your maximum heart rate.
This maximum heart rate can be obtained in a rough but indicative
way with the following formula:
FCMax = 220 - age.
The minimum time of aerobic activity usually recommended is at
least 20 minutes per session. This may have a benefit in terms of
physical condition and metabolic improvement.
In any case, you do not lose weight while doing physical activity but
through a calorie deficit over time. Aerobic activity helps this process
because it increases the consumption of calories and therefore
allows the aforementioned caloric deficit to be increased.
To get an idea of the role of aerobic activity in weight loss, we can
use some useful formulas developed over time by sports science
researchers: Energy expenditure (KCal) = 1kcal x kg of weight x km
traveled (Arcelli formula). For example 1kcal x 75kg (weight) x 10
Km = 750kcal consumed. Science has established the percentages
of carbohydrate and fat used as a function of the percentage of
maximum heart rate, through the respiratory quotient and the
Vomax. A heart rate below 80% of the maximum heart rate leads us
to burn an average of 70% of carbohydrates and 30% of fat. Going
back to our example, to know the amount of kcal of fat burned we
need to calculate 30% of 750 kcal, which is 225 kcal. One gram of
fat corresponds to 9 kcal but in the human body the fat mass
(adipocyte) is combined with water for which 1kg of body fat
represents about 7,000 kcal and not 9,000 kcal. So in practice 1
gram of body fat corresponds to 7kcal. In practice, in the training
session of our example 225kcal / 7 = 32.2 g were consumed. of fat.
For example, to lose 3 kilos and 220 grams (32.2 grams * 1000
grams (1Kg)), while keeping all other parameters unchanged, you
have to run for 10,000 km. It is clear that to obtain results in terms of
weight loss, one cannot ignore a diet that generates a caloric deficit,
compared to the energy consumption that one is used to, that is
protracted over time. And this is true regardless of the type of diet in
vogue in a given historical period. You can also lose weight by eating
more carbohydrates if your overall calorie intake is lower than your

energy consumption.
 CHAPTER 5
Nutrition and hypertrophy
To build muscle it is essential to supply the body with the elements
that can provide energy for the growth process.
Life in general is based on the production and consumption of
energy to carry out any activity.
To generate more muscle cells, the body needs to have enough
elements and energy to do. Also, energy must be used for muscle
building. For this, first of all, we need the reason for muscle growth to
take place.
This growth drive is produced by training aimed at hypertrophy as we
have tried to describe in previous chapters.
Ultimately, it is the presence of a positive energy balance between
intake and consumption that promotes muscle growth through
exercise. So the right energy intake is needed.
This is another factor that makes bodybuilding a "scientific art".
At a molecular level, caloric restriction triggers a setss of synthesis
processes that have as a final result a decrease in protein synthesis
and after a certain threshold, based on the homeostatic needs of the
human body, it can lead to processes of catabolism (destruction of
resources) which limits the increase in muscle fibers, both in number
and in size.
Conversely, greater availability of energy and therefore of nutrients
allows and stimulates the anabolic process of growth.
Of course, constant exercise and a caloric surplus are necessary
with an increase in training effort, to not increase the adipose layer
compared to the lean mass.
Knowing your energy balance plays an important role, starting from
knowing how many kilocalories you consume in a day or a week.
For this purpose, various methods for calculating energy
consumption have been proposed over the years.
These formulas are based on some parameters, including weight,
height, age, activity level, to arrive at the definition of a number in
kilocalories that indicates the number of calories to be consumed to
maintain the same level of activity without gaining or losing weight.
Energy consumption can be expressed through the TDEE (Total
Daily Energy Expenditure) parameter which represents the total
number of calories burned in a given day and it is the sum of four
factors:
basal metabolic rate
thermic effect of food
non-exercise activity thermogenesis
exercise activity thermogenesis
Basal metabolic rate can be derived from the following formula:
Female BMR = 655 + (9.6 x weight in kg) + (1.8 x height in cm) - (4.7
x age in years)
Male BMR = 66 + (13.7 x weight in kg) + (5 x height in cm) - (6.8 x
age in years)
Multipliers are used to apply to the calories of the basal metabolic
rate to approximate the other items that made the TDEE. These
multipliers are based on the amount of daily physical activity.
For more details see chapter 7.

The usefulness of calculating this parameter lies not so much in its

scientific accuracy but in the fact that it allows us to define a starting
point on which to base the strategy to achieve our goals, whether
they are weight loss or muscle mass gain.
Then scientifically, we can manipulate the components of nutrition
and exercise to increase or decrease the calorie intake and/or
energy consumption to achieve the expected results.
Together with the energy balance, it is important to identify the right
subdivision of macronutrients to try to reach our goal.
Macronutrients are divided into:

= Proteins
= Carbohydrates
= Lipids

The macronutrients listed above provide the compounds necessary

for survival, compounds from which the energy necessary for the
body is obtained to perform its many voluntary and involuntary
functions.
The main energy source of the human body is made up of
carbohydrates (sugars of different types or fibers), and they are the
preferred source of energy for the body because it is the least
expensive to obtain through digestive biochemical
processes.

Carbohydrates are an essential part of our diet because the body

draws most of its vital energy from their assimilation.

During digestion, so-called complex carbohydrates that consist of

more than one sugar are broken down into various types of
monosaccharides by digestive enzymes and are then absorbed.
With the increase in the amount of glucose in the blood, the
endocrine system responds by increasing the glycemic response by
putting into circulation quantities of insulin capable of bringing the
system back into balance.

The body uses glucose directly as an energy source in the muscles,

brain, and other cells, which is why carbohydrates represent the
main energy source because it is the one most easily obtainable by
the body, in the sense that it is obtained directly with the absorption
of monosaccharide carbohydrates from the small intestine and which
are then inserted into the bloodstream to the cells that require them;
or through suitable transformations, they can be converted into
glycogen and stored in the liver and muscles as a rapidly available
energy source. A caloric surplus can also be retained in the body as
energy reserves even in the form of fat (triglycerides), which will be
used in the absence of an adequate supply of sugars.

Carbohydrates provide around 4 kilocalories per gram

Proteins perform a structural and also energetic function by providing

4kcal. per gram. They are present both in foods of animal origin,
mostly of high biological value, and of vegetable origin, proteins of
medium or low biological value. Proteins are molecules formed by
the combination of twenty amino acids, nine of which are defined as
"essential" because the body is unable to produce them

phenylalanine
isoleucine
histidine
leucine
lysine
methionine
threonine
tryptophan
valine

Among the essential amino acids, there are isoleucine, leucine, and
valine. These have the particularity of being picked up directly by the
muscles without passing through the liver, where they can then be
used to repair damaged protein structures or to produce energy.
Proteins also perform a structural function of the building and/or
repairing damaged tissues, so it is important to guarantee an
adequate protein intake in case you want to increase muscle mass.
We must not forget their role in muscle contraction and the transport
of substances between one cell and another or within individual
cells.
Proteins also provide energy to the extent of 4 kcal. per gram.
Fats like proteins have different roles within the body for example
they provide energy (9kcal. Per gram) and in the form of triglyceride
cells they act as a reserve of energy, they also have a structural
function because they are components of cell membranes and are
part of the substances that coat the fibers. The adipose tissue acts
as a thermal insulator for the body, and they are also essential for
the absorption of fat-soluble vitamins such as vitamins A, D, E, K.
I want to emphasize the fact that the macronutrients taken in excess,
since they cannot be stored directly in the body, are transformed into
sugars which, in turn, are transformed into fats (triglycerides). If the
latter is not consumed by the body, they will increase adipose
deposits.
The various procedures called "body recomposition" are nothing
more than methods that cycle the intake of carbohydrates by
combining them with a specific workout, in an attempt to push the
body to use fat as a source of energy supply.
These procedures must have a certain duration over time, usually,
they must exceed three weeks, providing for a minimum
carbohydrate intake of 40-50 grams per day and at the same time
increasing the intake of proteins and fats.
We often hear about nutrient timing, i.e. when to take proteins or
other macronutrients to maximize their effect on hypertrophy, but
there is currently no certain scientific evidence on this topic so the
general rule applies, in case of weight loss or a definition phase, to
create a calorie deficit to decrease body fat deposits, favoring an
adequate supply of proteins.
Even concerning food supplements, the most disparate theories are
often heard. We must never forget that we live in a society based on
commodities and their universal equivalent. Food supplements are
an industry that must constantly find and renew its outlet markets,
often inducing needs that are not useful for weight loss or body
recomposition. Integrating means adding and, as can be understood
by studying in-depth human biochemistry and physiology, everything
the body needs to grow is found or built through proper nutrition.
Everything that goes beyond physiological needs is disposed of
through the body's waste processes. And this applies to an excess
of protein or vitamin or other components. The only supplement that
can guarantee certain results is the use of substances such as
steroids that lead to changes in the normal functioning of the
endocrine glands, thus leading to the formation of muscle masses
that cannot be obtained with simple exercise and nutrition. There is
no scientific evidence at least when I’m writing that establishes
whether a given element has a precise effect on weight loss or mass
supply, other than, for example, in the case of protein powder, to
increase the quantity of protein intake without having to eat
kilograms of meat. What is clear is that the use of weighted exercise
over time leads to an increase in muscle mass for a whole set of
mechanisms that we have tried to outline in the first chapters of this
book.
Having a body of a certain type as proposed by magazines and
social media depends, with the same training, on individual genetics,
on how much your biochemical system responds to the production of
hormones, on the type of muscle fibers, and your bone structure.
If you want to overcome your genetic limits, you must use
substances that alter your natural constitution, which has been done
and is regularly done by those who have made their body the source
of their income: bodybuilding champions, models, actors, fall into this
category.
This is not meant to be a moralistic discourse, on the contrary, I
believe that everyone is free to experiment with their own body if it
does not harm other people. In many books, an intake of creatine,
protein powder, and some microelements such as vitamins and fatty
acids such as omega 3 is indicated as optimal. Although all these
elements can be taken directly with the diet, it is clear that a supply
of protein powder allows you to reach the required amount of your
diet without having to eat huge quantities, for example, of meat. The
fact remains that without continuity and adequate training for muscle
development and with the right diet, no results are obtained.
Integration precisely integrates and often it is only a psychological
question of self-suggestion the fact that a given substance can make
people "push" more; it is just a question of marketing.

For FREE online articles about

fitness and body recomposition
and FREE workout programs visit
www.fitnessedintorni.it/web/en/
 CHAPTER 6
Motivation
Building a muscular body takes time, it takes dedication, it takes
patience. You have to find the strength within yourself to train even
when everything tells you to let it go. After all, we all have dozens of
distractions. Many things tell us to choose the most comfortable way
and the body itself tends to inaction. To choose the most comfortable
way.
We need motivation and a positive mental approach. In fact, as in all
other aspects of life, the role of the mind is fundamental to achieving
any result. You must have the will not to give up your training
routine.And the will must also be trained through a positive mental
focus. But what does it mean? It means going beyond the difficulties
of the moment and looking at the final goal, at building muscle mass,
at the physique you want to have, and always believing that it is
achievable. For this, it is necessary to set goals and plan the path to
achieve them.
Set goals
Having a goal is like seeing a lighthouse during an offshore storm. It
allows you to stay on course towards what you want to be or
become. This is why it is important to establish what you want to
achieve: more muscles? less fat? It is also important to give yourself
a reasonable time to get it: I can't think of putting on 20 kg of muscle
in a year of training, I can't think of losing 20 kg in a month without
some decompensation. And it is better to set the goal precisely: I
want to lose 10 kg in six months, I want to have 5 kg more muscle in
a year. In this way, it will be easier to measure whether the direction
taken is the correct one, the one that leads to the achievement of the
goal. It will be easier to measure progress or stalls and take action
accordingly. Once the goal has been established, this must always
be remembered at every training session, whenever you don't want
to train, and even when you don't seem to get the desired results.
You must never stray from your goal. In defining the goal, it is
necessary to go into details, break down the goal into many smaller,
more easily achievable phases, create monthly, weekly, daily
routines. This way you can set measurable goals for each period, for
example losing 0.5 kg per week means 12 kg in 6 months, and focus
on achieving this weekly goal. You must always remember that in
body recomposition the time factor counts, you must give your body
time to adapt to the new situation and give it time to break
homeostasis. You must want to achieve the goal, so ask yourself
what you REALLY want to achieve. And everything will become
easier. Then take action, prepare a training plan, and follow it
consistently. The confidence gained in seeing constant small
improvements will give you the strength and energy to continue
towards the goal.
Maximum concentration
When training, you should focus on the movement you are doing,
feel which muscle is contracting, check if the posture is correct, in
short, you must try to be focused on yourself.
Continuous experimentation
You have created your own plan or used one of those provided in the
book and you follow it faithfully, with constancy and discipline, but
may it happen that in a training session you feel more tired or bored
from the usual routine? It is time to try something new, try an
exercise that you haven't done for a long time or that you have never
done, change the load, increase or decrease the repetitions.
This way can help you resume your usual pattern in the following
days with greater vigor.
Because it is important to complete the training schedule for the set
period without constantly changing exercises: you need to build
willpower to stay fixed on the established course.
Push hard
We can combine it with concentration: the more concentrated you
are, the more you can push hard: completing a work session that is
training does not mean you must break the muscle fibers every time;
it means giving your best for how you feel that day: if you feel tired
because you slept little or ate badly, give your best in those
conditions, but never give up, never give up on the planned training.
 CHAPTER 7
Measurements and indices
Why take the measure.
In any area of human activity, the measurement of some parameters
allows you to know the starting point and define the goal to be
achieved. In our case, when talking about body recomposition or
changes in the body, some measurements help us understand if our
nutrition and training efforts are going in the right direction.
Starting from elementary measurements such as weight, body
temperature, heartbeat, or the circumferences of some areas of the
body, we can later define some indices that give an idea of the
general state of a subject and/or if we are indeed moving towards
the established goal.
Bodyweight
It is one of the simplest measures to detect but it is subject to many
variables. It is preferable to take it in the morning as soon as you get
up and make an average of the weekly data because weight
changes are influenced by different factors: how much you ate the
day before or how much fluids you lost. It cannot be established in
advance whether the increase or decrease is due to the purchase or
loss of lean or fat mass. However, it is easy to use.
Height
It is self-explanatory, useful for building some other indexes.
Temperature
Taken 10 minutes after getting up, measured 3 or 4 times, and then
averaged. It is especially useful in a phase of caloric restriction to
check if the metabolism is active or starts to stall. If we notice a
decrease in temperature and the weight does not drop, it means that
we must resort to a break in the diet until the temperature starts to
rise again.
Heartbeat
To be measured every morning, before getting out of bed and also
after 15 minutes, then averaging the two data.
This data allows us to understand if the body is approaching a phase
of temporary fatigue (overreaching) and allows us to understand
when to insert a week of discharge, with lighter workouts. When the
heartbeat increases compared to the initial readings by 15-20 beats,
it is the signal that is the moment for discharge.
Circumferences: waist, abdomen, hips, thigh
To be detected in the morning as soon as you wake up every 7 or 14
days. Every 7 days if you are following a weight loss plan, 14 in a
bulking phase, because changes in the waistline are quicker to see
in a slimming phase, while the purchase of lean mass is slower.
These are the measurements I recommend:
Rib cage
Left and right arm flexed
Left and right leg
Life
Forearm
Waist
The line above the navel about 2 cm.
The line at the navel level
The line below the navel about 2 cm.
The three measurements at the abdominal level allow you to check
whether the weight loss plan is correct because in many cases the
weight loss proceeds from the upper abdomen towards the lower
one. While if we are running into a phase of catabolism this is
evident first in the limbs, hence the need to monitor the forearms and
calves as well.
For example, if the limbs but not the abdomen decrease the
measurements while the scale goes down, it can mean that the body
draws energy from the lean mass at the expense of the fat one in a
period of caloric restriction.
7-fold plicometry
With the skin folder we have an approximate measurement of
subcutaneous fat and can be used to monitor the progress of efforts
towards weight loss. These are the usual "holds'':
Abdomen
Iliac
Flank
Triceps
Subscapularis
Leg
They can be used to derive indices even if their detection is subject
to the imprecision of the taken by the detector. For this, it is usually
recommended to use an average of three measurements for each
point.
Fasting blood sugar
This parameter, to be measured in the morning on an empty
stomach, allows us to understand if the body triggers a form of
insulin resistance, that is if the nutrients are no longer captured in the
muscles.
This measure can be especially useful in a bulking phase to
understand when it is time to stop the high-calorie diet and decrease
calories to improve cellular receptivity and limit the number of
nutrients that end up in fat cells. Values should be between 60 and
100 mg/dl.
 INDICES
With some of the measures acquired, through mathematical
formulas, some indices can be obtained that allow you to understand
the fitness level and consequently monitor the progress of the path
taken.
TDEE
TDEE is the acronym for Total Daily Energy Expenditure.
It is the total number of calories burned on a given day and is the
sum of four key factors:
basal metabolic rate
thermic effect of food
non-exercise activity thermogenesis
exercise activity thermogenesis

Basal metabolic rate (BMR)

Basal metabolic rate refers to the number of calories burned by the
body each day to allow the body to survive.
BMR is the number of calories the body should consume in 24 hours
at full rest.
Thermal effect of food (TEF)
When we eat food, our body has to spend energy to digest the food
we eat which corresponds to about 10% of the energy introduced but
it depends on the type of food ingested.
Non-exercise activity thermogenesis (NEAT)
Non-training activity thermogenesis (NEAT) constitutes the number
of calories consumed during daily movement that is not classified as
training.
NEAT is highly variable from person to person and can play a rather
large or small role in your overall TDEE depending on how physically
active your work or daily events are.

Thermal effect of training (TEA)

The thermal effect of training is the number of calories burned as a
result of physical exercise. Similar to NEAT, the thermal effect of
training depends a lot on the effort made in a given training session
so it is a parameter influenced by many variables.
The TDEE is the sum of these four values, so to put the parameters
in a mathematical equation, for simplicity, here is the formula for
calculating the TDEE:
TDEE = BMR + TEF + NEAT + TEA
When all these numbers are added together, you get an estimate of
the number of calories needed daily to maintain your current weight
for the same physical activity.
Researchers have developed a setss of models for calculating BMR,
and one of the most used and simplest to calculate is the Harris-
Benedict equation, which takes into account age, height, and weight.
BMR women = 655 + (9.6 x weight in kg) + (1.8 x height in cm) - (4.7
x age in years)
Male BMR = 66 + (13.7 x weight in kg) + (5 x height in cm) - (6.8 x
age in years)
For example, if we take a 40-year-old male who is 175 cm tall and
weighs 80 kilos we will have:

BMR = 66 + (13.7 x 80) + (5 x 175) - (6.8 x 40)

BMR = 66 + 1096+ 875 - 272
BMR = 1765 kcal.
Based on these values, the subject needs to consume about 1765
calories to stay alive without moving.
The other components of the TDEE calculation can be estimated
through a setss of parameters that have been identified by scholars
over time, the most used is a setss of "activity multipliers", called
Katch-McArdle multipliers.
To calculate the approximate TDEE, simply multiply these activity
factors by the BMR, defined based on the amount of movement
performed by the subject on average:
Sedentary (little or no exercise + desk work) = 1.2
Slightly active (light exercise 1-3 days a week) = 1,375
Moderately active (moderate exercise 3-5 days a week) = 1.55
Very active (heavy training 6-7 days a week) = 1,725
Extremely active (very heavy exercise, hard work, training 2 times a
day) = 1.9

So if for example, the subject is "Slightly Active" to calculate the

approximate TDEE just multiply the BMR by 1.375. This gives us:
TDEE = 1.375 x BMR
TDEE = 1.375 x 1765
TDEE = 2.427 kcal.
In this case, to maintain the current weight, the subject must
introduce about 2,400 kcal per day.
Knowing the TDEE allows us to have a starting point from which to
plan the path to follow to achieve the set goals and to be able to set
up a food plan in a more precise way.
If you want to lose fat, we now know that we need to introduce less
kcal than the current TDEE.
Knowing that 1 kg of fat corresponds to about 7,000 kcal, we should
reduce the calorie intake by about 1,000 kcal per day to lose one kg
of fat in a week. But during the slimming process not only fat mass is
lost but also liquids and lean mass, for this reason, other measures
must also be taken and studied, such as the measurement of
circumferences or skin folds.
LBW (Lean Body Weight) lean body weight, is used for obtaining
the percentage of body fat. The weight and measurement in
centimeters of the abdominal circumference are used for this
purpose.
With this index we can have an estimate of the amount of body fat,
subtracting the lean mass from the total weight and then calculating
a simple proportion. It is useful for monitoring the progress of the
weight loss process.
Several formulas have been proposed for this index, here I show that
of Wilmore and Behnke
LBW = 44.636 + 1.0817 (wt) - 0.7396 (c)
where wt stands for Body weight (in Kg.) and c stands for Abdomen
circumference in centimeters.
Once the weight of the lean mass has been obtained, simply
subtract it from the total weight to have an estimate of the fat mass
and from this obtain its percentage relative to the total weight, that is
BF = Weight - LBW all measures in kg. where BF the fat mass in kg.
Hence the fat percentage corresponds to 100 * BF / Weight

Ideal weight
The result of these mathematical formulas represents the ideal
theoretical weight of the subject according to the author who
proposed it. Below we present just a few.
Lorenz formula
This formula for calculating the ideal weight takes neither age nor
skeletal structure into account, but it is widely used. Furthermore, it
is not suitable for long-limbed and brachy type subjects.
Ideal weight Men = height in cm - 100 - (height in cm - 150) / 4
Ideal weight Women = height in cm - 100 - (height in cm - 150) / 2
Broca's formula
This formula for calculating the ideal weight is the simplest but takes
into account only the height; the greatest limits lie in the non-
correspondence of the ideal weight for medium-high stature.
Ideal weight for males = height in cm - 100
Ideal weight for females = height in cm - 104
Wan der Vael formula
This formula considers height only:
Ideal weight Men = (height in cm - 150) x 0.75 + 50
Ideal weight Women = (height in cm - 150) x 0,6 + 50
Berthean formula
Ideal weight = 0.8 x (height in cm - 100) + age / 2
Perrault's formula
This formula takes into account age and height
Ideal weight = Height in cm - 100 + age / 10 x 0.9

BMI Body mass index

It is a generic indicator to define the physical state of a person
concerning an ideal average based on the age, weight, height, and
sex of the subject.
This is the calculation: BMI = weight in kg / (height in meters * height
in meters)
Below are the tables with the reference values for men and women.
Men
Women
Functional assessment
 With functional assessment, we can monitor the
performance of a subject and then evaluate whether the program is
progressing in the desired direction. As far as bodybuilding is
concerned and to set the training schedules, some tests are
important that allows you to know the maximum in a given exercise.
As we saw in Chapter 4, the training tables take into account the
percentages of load compared to the maximum load in a given
exercise. Furthermore, performing the tests at the end of each
mesocycle can testify to the increase or decrease in strength of an
athlete and therefore allows you to correct the variables of training or
nutrition.
1RM test
5 are performed by establishing which maximum weight it was
possible to lift by the subject, increasing the weight with each lift.
Brzycki's formula
With this formula, the maximum of the subject can be obtained
indirectly through the number of repetitions performed with a given
load.
1 theoretical RM = lifted load / [1.0278 - (0.0278 x repetitions
performed)]
This is just one of the many formulas proposed by the scientific
literature for calculating the ceiling. From our point of view, it can be
useful as an index of the subject's physical capacity.
Heart rate
This parameter can be useful for monitoring the state of fatigue and
also for setting various training programs. Starting from the
approximate calculation of the maximum heart rate given by 220 -
age, we can derive the optimal heart rate percentages based on the
goal you have:
For cardiovascular training, 70-80% of the HR Max
For weight loss 60-70% of the HR Max
For moderate activity, 50-60% of the HR Max
For a more precise calculation, the Karvonen formula can be used,
which takes into account the resting heart rate. In this way, the
reserve heart rate is obtained, which is multiplied by the percentage
of work you want to keep and added to the resting heart rate
provides the heart rate to keep during physical activity, as per the
following formulas.
Reserve HR (HRris) = HRmax - Resting HR
relative intensity = HRris and% HRris + resting HR
 CHAPTER 8
Examples of body recomposition, i.e. how to use indexes
The purpose of body recomposition, in practical terms, is to reduce
the percentage of fat mass and increase the percentage of lean
mass, that is, of the muscles.
Hence the need to combine adequate nutrition and proper training.
As far as training is concerned, it is essential to guarantee a
progression in the variables that we have described in the chapter
dedicated to them, however, depending on the phase of the protocol
in which we are: if we are in a phase of reduction of fat mass then in
a period of the caloric deficit it is useless to try to set up strength
training, with high loads. Instead, it is necessary to set up a workout
that stimulates calorie consumption and increases metabolic
efficiency.
On the other hand, as regards the food or energy side, the number
of kcalories introduced are initially calculated, keeping a food diary
on the food eaten for one or two weeks, and then TDEE is
calculated.
The initial phase of all protocols requires that this caloric level is
reached and stabilized for a certain time.
To do this, certain amounts of macronutrients are usually set to be
kept fixed, especially proteins and fats. These quantities are related
to the lean mass (e.g. 3g protein/kg lean mass; 0.8 g. Fat/kg lean
mass) and it acts on the caloric intake of carbohydrates which are
the main energy source of the human body.
The idea is that by depriving or strongly reducing the intake of
carbohydrates over time, the stocks of glucose present in the liver
and muscles are reduced and these will be replaced as an energy
source by the catabolism of the energy stocks present in the body in
the form of fat cells. This generates a setss of biochemical reactions
that, on the one hand, make the body more receptive to the supply of
sugars during the so-called "refills" of carbohydrates and on the
other, allow you to use more fat reserves. I am not here to dwell on
the fact that each of us has a certain percentage of "physiological"
fat given by his genetics and therefore it may be easier for a person
to move the adipose deposits than for another one. With constancy,
commitment, and the right approach, anyone can push their body
(and mind) to change.
To scientifically set up a body recomposition procedure it is essential
to have as much data as possible available. Some of this data is
useful to be collected daily, such as temperature and heart rate in
the morning. Other such as weight, others such as circumferences,
every week. It is also essential to take note of what you eat during
the day to estimate the weekly caloric intake.
Based on these data, we can calculate some of the indices seen in
the previous chapter that will serve us to better monitor progress
towards the goal.
It must always be kept in mind that changes in the body are not
immediate but occur for more or less long periods: to see the effects
of the work done, you have to wait from 20 to 30 days. In practice,
there is little point in fasting one day and then binging the next; what
matters is the weekly average of calories eaten. Calories must be
related to a minimum level such that by exceeding this caloric level
over time, the body tends to accumulate energy in the form of fat and
on the contrary introducing fewer calories than the minimum level, fat
reserves are used to keep the body alive.
For this reason, over time, the calculation of the TDEE has been
introduced, which defines the total amount of energy, in calories,
consumed by the body to maintain a given level of activity (i.e.
energy consumption) including the necessary energy to keep the
body alive.
It is therefore clear that this "basic" or "minimum" energy level
depends above all on how much energy is consumed on average
during a day: those who perform hard work will have, with the same
physical conditions (height, age, sex) a higher TDEE level in regard
of those who work in front of a computer. Furthermore, stress levels
also influence these parameters, but for the moment the reference
component concerns the greater or lesser physical effort.
The starting point of all argumentation regarding a body
recomposition starts from the assumption of resetting the body,
bringing the average daily consumption to the level of the right
TDEE.
Once this caloric level has been reached and stabilized, you can
begin to work on the food variables, to introduce a caloric deficit, if
you want to lose weight, or a caloric surplus if you want to increase
lean mass. In this second case, the challenge is to increase the
weight by using the muscular component over the fat component of
the weight gain. And it is precisely here that science must merge
with experience because the response of an organism to the
modification of certain variables is not the same as the response of
another one. With this, we are talking about the famous genetic
factors on which little we can do. But be careful not to exaggerate
this concept. If even genetically the composition of our muscles (in
slow-twitch and fast-twitch fibers) is different from person to person
and the percentage of genetic fat differs from individual to individual,
this does not mean that with the right commitment and adequate
work anyone can improve their physical state. Surely this is possible
especially for those starting from scratch, that is, from overweight
situations or with little or no practice with training.
If this path is constantly monitored, detecting some measures at
least weekly, it allows promptly to intervene by modifying the
appropriate food or training variables.
We can divide a body recomposition based on its duration. We will
have a short-term recomposition (a few months) or a long-term one
(one or more years).
The short-term recomposition can be suitable for those who are little
or not trained at all and perhaps want to lose fat mass: in a few
months, it can radically change appearance; while the long-term
recomposition implies a greater commitment and a will that already
has to be trained. This does not mean that it can be used by those
who are now starting their journey towards the construction of a new
body.
Within these two protocols, it is possible to identify some
fundamental phases that differ above all in the duration for which the
related parameters must be extended.
It is essential to always have under control the main measures that
we can easily detect: temperature, weight, circumferences, caloric
intake.
It will be enough to keep a diary of measurements, foods, and
workouts.
For both short-term and long-term recomposition, we start with
detecting the daily consumption of kilocalories and calculating your
TDEE.
The average between the two caloric values is calculated to obtain a
starting value with which to set the start of the path.
Short-term body recomposition.
The duration of this procedure depends on the starting point, i.e. on
how many calories we have to take or lose to reach the metabolic
reset indicated by reaching the TDEE. That is, it depends on how
much is the value of the average calculated as mentioned above,
compared to the calories introduced in the period of the
measurements present in the food diary.
The diet for the entire duration of the protocol provides for high
consumption of proteins, up to 3g / kg of lean mass, and to keep fats
between 0.5 and 0.8 / g per kg of lean mass and the residue of the
calories we need in carbohydrates.
It is, consequently, necessary to calculate the lean mass. For this,
we use Wilmore and Behnke's formula
LBW = 44.636 + 1.0817 (wt) - 0.7396 (c) where wt represents the
body weight in Kg and c represents the abdominal circumference in
cm. A person who weighs 70kg and has a circumference of 78cm
will have a lean mass of around 63kg. This will be the initial
parameter on which to calculate the quantities of proteins and fats to
consume.
If the subject has a TDEE of 2,200 kcal and current consumption of
1,900 kcal, the value to be achieved with the diet for the metabolic
reset phase will be 2200kcal + 1900kcal / 2 = 2.050 kcal.
Maintaining the hypothesis seen above of 3g / kg of lean daily
protein mass, we will have 3 * 63 (kg lean mass) = 189 g proteins
which correspond to about 756 kcal (we know that a gram of protein
is worth about 4kcal). While for fats we will have, assuming we have
0.6 g / kg lean mass by rounding 38 g of fat which is equivalent to
351 kcal. To reach the required level of 2,050 kcal we need to
consume 943 kcal in carbohydrates which correspond to about 236
g. These are the values to start from. Once this value has been
stabilized and consolidated, the caloric-cutting phase can be started
by decreasing the intake of carbohydrates based on the final cut.
Once you understand how much is the difference to reach the TDEE,
you decide the number of weeks to reach that value.
When the TDEE is reached, the values are maintained for a few
weeks, 2 or 3, before starting the actual body recomposition phase.
This consists of a caloric cutting phase combined with a workout that
pushes to break the body's homeostasis and induces the body to
consume more fat, because, in essence, fewer calories are
consumed from carbohydrates, always keeping protein consumption
high.
At this point, it is a question of deciding how to cut calories. There
are several ways, but they all aim to introduce a weekly calorie
deficit.
During the week we can make several choices: we can decide on a
drastic cut in calories for the first 3-4 days, reducing calories to -50 /
-70% of what is indicated by the TDEE, exceed the calorie level of
the TDEE for one day and keep the calorie level at the TDEE for the
remaining two days. On calorie recovery days, we lower protein
consumption to 2g / kg lean mass, keep fat at 0.5g / kg lean mass,
and increase carbohydrates to reach or exceed the TDEE. Or we
can stay low-calorie (-50% TDEE) for the first three days and high-
calorie (+10, + 20% calories compared to TDEE) for the next two
days and then stabilize the intake with a norm caloric diet for the
remaining days (i.e. with calories at the TDEE level).
Or stay low-calorie for the first three days (-40%, - 50%, - 60%
calories compared to TDEE), high-calorie for the next two days
(+20%, + 10% calories compared to TDEE) and then again in low
calorie (-50% calories compared to TDEE) with the last day in a
normal caloric diet at TDEE.
In all these cases, training must focus on metabolic and
cardiovascular work (or rest) in the low-calorie phase and on
strength work with few repetitions and high loads in the high-calorie
phases. In the latter case, we can use those techniques typical of
strength work such as the pyramid sets, supersets, 5x5.
While in metabolic work we reduce the rest between one setss and
another by increasing the number of repetitions with a lower weight
to raise metabolic stress by adopting techniques such as trisets,
giant sets, or circuit training, or increasing aerobic activity.
In the long-term protocol, the low-calorie and high-calorie phases are
used not (only) within the week but over the months.
In long-term high-calorie phases, the goal will be to gain muscle by
limiting as much as possible the increase in fat mass that any high-
calorie diet necessarily produces; vice versa in the low-calorie
phases the point will be not to lose muscle mass while losing weight.
In the muscle building phases with a high-caloric diet, the workouts
will be heavier than in the second case. The starting point for the
long-term protocol is to establish weekly weight gains, usually
between 0.8 and 1% of kg of lean mass. However, keep in mind that
if a person is already trained it is more difficult for him to increase
with these rhythms. For example, if we have a person who has 70kg
of lean mass, the weekly increase must be:
between 70 * 0.8% = 560g and 70 * 1% = 700g which corresponds
to an increase in weekly kcal ranging from 2240 kcal to 2.800kcal,
i.e. between 320 and 400 per day.
To achieve these weekly increases, calories are increased by
respecting the previously reported parameters of proteins, fats, and
carbohydrates. How much to increase compared to the initial TDEE?
In this situation, there is no single way. It depends on how the body
responds: you can start by increasing the calories by 10% or 20%
compared to the TDEE and adjust through the changes highlighted
by the measurements that are recorded.
Also in this phase, the need to detect what is happening through the
measurements is emphasized: if we realize that the weight increases
excessively we can intervene immediately by modifying the caloric
intake or increasing some parameters of the training, or even the
body temperature will help us understand when the time has come to
take a break from a low-calorie diet: if we start this period with a
temperature of 36.5 degrees and after a few weeks this parameter
begins to drop, it indicates that the body begins to reduce its
metabolic activity because, under stress, it may be the case to insert
a break in the diet by inserting a so-called carbohydrate "refill" and
modify the workouts until the temperature starts to rise again
towards its initial value.
The same parameter of body temperature is used in the construction
phases or "mass" or as we say in English of "bulk" to understand
when we are reaching a moment of over-training.
Weight, the measurement of the amount of lean mass calculated
through the circumferences as seen above, is useful for us to
understand if we are going towards the goal of muscle growth as
"clean" as possible, that is, without excessive increases in fat mass.
It is useful to envision phases (weeks) of caloric cutting, within the
mass period.
For example, after 12-15 weeks of high-calorie intake, we can decide
to set 5-7 weeks of low-calorie intake trying to lose 1% of body
weight per week.
So for example, if we have an athlete who weighs 80kg after the
weeks of mass we will have to lose 80 * 1% = 800g per week.
This corresponds to the level of calories to consume 800 * 7 kcal / g
= 5,600 kcal less per week which means 800 kcal less per day.
However, we must always think about the final result: in total, at the
end of the weeks of caloric cutting, we will have to have 5,600kcal *
5 weeks (or for how many weeks it has been decided) corresponds
to a total loss of 28,000kcal.
Now it is up to us to decide the strategy to be adopted to reach that
level: we can decide for a constant cut of 5.600kcal per week or a
decreasing calorie cut starting with an initial sharper cut, for example
of 6.500kcal and gradually go down as the weeks go by 6500 the
first, 6000 the second, 5500 the third, 5000 the fourth and fifth week.
Nothing precludes us from following other paths, the important thing
is to reach the overall cut of 28,000kcal if we consider the example
above.

In the period of a low-calorie diet of long-term body recomposition, it

is good to decide to have days with calorie cuts but also introducing
high-calorie days. Also, in this situation, the optimal amounts of
proteins and fats must always be kept fixed and carbohydrates
increased or decreased.
You should not think of going down too quickly with calories,
otherwise, muscle catabolism will increase. Here, too, we take into
account a loss ranging from 0.5% to 1% of body weight per week: on
an 80kg person, the loss should be from 400g to 800g per week.
Which corresponds to removing 5,600 kcal per week or 800kcal per
day. Knowing the weekly cut, we can decide how to make this calorie
cut within the week: constantly, or decreasing or cyclically, varying
the intake of carbohydrates and fats, always leaving an optimal
consumption of proteins.
In this phase, what has been said above regarding the cutting phase
within the bulking period is valid, i.e. perform workouts that
accompany calorie-cutting and facilitate an increase in metabolic
activity by reducing recoveries between sets and increasing
repetitions with medium loads. (65% -75% 1RM).
As already stated, only by keeping track of the path taken through
regular measurements can we intervene in time and correct the
route, and only with time and consistency in training we can achieve
the goals we have set. Whatever they are.
Write to me to find the best protocol for you [email protected]
or visit the website https://www.fitnessedintorni.it. Try my platform
free for two months to track your progress https://www.pt-
manager.com
 BIBLIOGRAPHY
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The book wants to be a help to those who approach the world of
bodybuilding or body recomposition. In these pages you will find
everything you need to reach your goals without proposing
miraculous solutions or extraordinary results of the latest scientific
research, which we have also studied, but you will find what is
essential to plan the path that will guide you towards weight loss or
building of muscle mass. Then it's up to you to understand the
concepts and apply them to your case. As stressed several times in
the book, each of us is unique and the right diet and training
routine must be tailored to the particularity of each person.
Routine, because training and proper nutrition must become a habit,
a part of yourself. This is fitness.