If you don’t want a specific strength or hypertrophy routine and prefer a mixed strength routine that mixes the best of both worlds, you should try the 5-Day PHAT Workout.

The PHAT is a routine frequency 2 5 days. The idea is to build our base with exercises worked in ranges of strength, and hypertrophy accessories, it is also a routine with a frequency of two, so we must work all parts of our body 2 times a week.

This routine was created by legendary powerlifter and professional bodybuilder Layne Norton as well as a nutrition doctor. According to Layne, each work of a specific quality involves the use of a certain number of muscle fibers, so when strength and hypertrophy work together, this number of muscle fibers subjected to effort and fatigue is greater.

Guidelines:

1. Weekly Division of the Routine:

Monday: Torso Strength
Tuesday: Leg Strength
Wednesday: Active Rest
Thursday: Shoulders and Back Hypertrophy
Friday: Legs Hypertrophy
Saturday: Chest and Arms Hypertrophy

Although in general this routine is designed to go to the gym five days, if for some reason one week you can only go three days, you can do four days of this routine and start the following week with the training that was missing.

What is active rest? It consists of resting from our PHAT routine, but continuing to be active by doing some moderate activity with a moderate pace and duration. Examples of active rest: yoga or stretching session, 45-60 minute walk, foam roller routine, riding a bike… there are options for all tastes.

2. Rest between sets:

This routine has a great weight of multi-joint exercises to lower repetitions, so in order to maintain performance you have to have long rests between series. The rests are variable according to our sensations or you are afraid to rest 4 minutes if you feel fatigued before your last series of Deadlift, but if you feel fresh go for the next concentrated series.

3. Effort:

Given the predominance of multi-joint exercises, we do not recommend training near failure if we want to maintain performance and technique throughout our sets. As a general rule in compound exercises we recommend training with a weight that allows us to do 2 or 3 more repetitions. In the more analytical exercises we recommend training with a weight that allows us to do 1 or 2 more repetitions.

If we are beginners we can apply a linear weight progression and almost every week we will be able to lift more weight than the previous one, but if we are already intermediate we recommend other types of more complex progressions that we will talk about later.

4. Warm up and stretch:

The warm-up will be the same every day, it is VERY IMPORTANT to never skip the warm-up and stretching before doing the dumbbell plank at home if we want to continue progressing without injury.

5. When should I change the PHAT routine?

Many people wonder how long we can do this PHAT routine and still get results, the answer is simple until you drop! If you like training this way, it fits your lifestyle and you keep making progress, there is no reason to change this routine for another. If our objectives change or we want another distribution of days, we can opt for another type of routine such as torso-leg (4 days), divided routine (5 days) or fullbody (6 days).

Our recommendation is that if you are a beginner you stay with this table exercises with dumbbells at home for at least 12 weeks.

6. And the diet?

To make truly significant progress in the gym, diet is just as important as training if not more. Avoid processed foods, eat a reasonable amount of protein for your weight and training level, and calculate a caloric deficit/surplus based on your goals. Read our article if you want to have a Perfect Body.

The PHat routine 5 days

With our PHAT routine and the complementary information you can already get fit at home forgetting about the complications of a gym routine with dumbbells. Don’t forget to record your progress and upload it to Fitenium!

The 4-day PHUL Powerbuilding Routine is a routine whose acronym stands for Power Hypertrophy Upper Lower, which indicates that it combines torso and leg sessions in which strength training and others hypertrophy play a leading role.

The PHUL is a 4 day powerbuilding routine. The idea is to build our base with exercises worked in ranges of strength, and hypertrophy accessories, it is also a routine with a frequency of two, so we must work all parts of our body 2 times a week.

The basic principles of this routine is to train basics every day in which we will progress, and then we will use accessory powerlifting exercises with which we will correct imbalances and improve our posture and other defects.

Guidelines:

1. Weekly Division of the Routine:

Monday: Torso Strength
Tuesday: Leg Strength
Wednesday: Active Rest
Thursday: Torso Hypertrophy
Friday: Legs Hypertrophy

Although in general this powerlifting training is designed to go to the gym four days, if for some reason you can only go three days a week, you can do four days of this routine and start the following week with the training that was missing.

What is active rest? It consists of resting from our PHAT powerbuilding routine, but continuing to be active by doing some moderate activity with a moderate pace and duration. Examples of active rest: yoga or stretching session, 45-60 minute walk, foam roller routine, riding a bike… there are options for all tastes.

2. Rest between sets:

This routine has a great weight of multi-joint exercises to lower repetitions, so in order to maintain performance you have to have long rests between series. The rests are variable according to our sensations or you are afraid to rest 4 minutes if you feel fatigued before your last series of Deadlift, but if you feel fresh go for the next concentrated series.

3. Effort:

Given the predominance of multi-joint exercises, we do not recommend training near failure if we want to maintain performance and technique throughout our sets. As a general rule in compound exercises we recommend training with a weight that allows us to do 2 or 3 more repetitions. In the more analytical exercises we recommend training with a weight that allows us to do 1 or 2 more repetitions.

If we are beginners we can apply a linear weight progression and almost every week we will be able to lift more weight than the previous one, but if we are already intermediate we recommend other types of more complex progressions that we will talk about later.

4. Warm up and stretch:

The warm-up will be the same every day, it is VERY IMPORTANT to never skip the warm-up and stretching before doing the dumbbell plank at home if we want to continue progressing without injury.

5. When should I change the POWERbuilding PHUL routine?

Many people wonder how long we can do this PHUL powerbuilding routine and still get results, the answer is simple until you get tired! If you like training this way, it fits your lifestyle and you keep making progress, there is no reason to change this routine for another. If our objectives change or we want another distribution of days, we can opt for another type of routine such as torso-leg (4 days), divided routine (5 days) or fullbody (6 days).

Our recommendation is that if you are a beginner you stay with this table exercises with dumbbells at home for at least 12 weeks.

6. And the diet?

To make truly significant progress in the gym, diet is just as important as training if not more. Avoid processed foods, eat a reasonable amount of protein for your weight and training level, and calculate a caloric deficit/surplus based on your goals. Read our article if you want to have a Perfect Body.

The PHUL powerbuilding routine 4 days

With our PHUL routine and the complementary information, you can now do your powerbuilding training and progress both in aesthetics and in strength.. Don’t forget to record your progress and upload it to Fitenium!

We are going to start sharing with all our followers an optimal 5 3 1 routine for all people who want a hybrid program between strength and hypertrophy.

This 5 3 1 strength routine has a torso leg split and is quite focused on building up the basics as the best way to gain strength and hypertrophy.

There are many variables to progress in hypertrophy or strength: volume, intensity, density, rest so let’s not make the mistake of thinking that this 5 3 1 strength routine falls short because you only train three times a week. It’s the best way to lay a solid foundation to then opt for other training options that are more suited to our goals.

Guidelines:

1. Weekly Division of the Routine:

Monday: Torso
Tuesday: Leg
Wednesday: Routine B
Thursday: Torso
Friday: Leg

Although in general this routine is designed to go to the gym four days, if for some reason one week you can only go three days, you can do three days of this routine and start the following week with the training that was missing. An example would be like this.

What is active rest? It consists of resting from our 5 3 1 routine, but continuing to be active by doing some moderate activity with a moderate pace and duration. Examples of active rest: yoga or stretching session, 45-60 minute walk, foam roller routine, riding a bike… there are options for all tastes.

2. Rest between sets:

This routine has a great weight of multi-joint exercises to lower repetitions, so in order to maintain performance you have to have long rests between series. The rests are variable according to our sensations or you are afraid to rest 4 minutes if you feel fatigued before your last series of Deadlift, but if you feel fresh go for the next concentrated series.

3. Effort:

Given the predominance of multi-joint exercises, we do not recommend training near failure if we want to maintain performance and technique throughout our sets. As a general rule in compound exercises we recommend training with a weight that allows us to do 2 or 3 more repetitions. In the more analytical exercises we recommend training with a weight that allows us to do 1 or 2 more repetitions.

If we are beginners we can apply a linear weight progression and almost every week we will be able to lift more weight than the previous one, but if we are already intermediate we recommend other types of more complex progressions that we will talk about later.

4. Warm up and stretch:

The warm-up will be the same every day, it is VERY IMPORTANT to never skip the warm-up and stretching before doing the 5 3 1 routine if we want to continue progressing without injuries.

5. Substitutions:

We highly recommend doing our 5 3 1 routine with the scheduled exercises, but if for whatever reason you can’t do any of the exercises, you can substitute them as follows.

• Squat: Press + 15 reps of lower back extension (i.e. if you have 3×8 of Squat, replace it with 3×8 of press and 3×15 of lower back extension).
• Deadlift: Hip Thrust + 15 repetitions of lumbar extension.
• Romanian Deadlift: Nordic Curl.
• Stride: Unilateral Hip Thrust with Dumbbell.
• Hip Thrust: Hip Thrust on a quadriceps extension machine.
• Calf Raise standing machine: Calf Raise with dumbbell.
• Femoral Curl: Femoral Curl with Dumbbell (between the feet).
• Quadriceps Extension: You can eliminate them.
• Press Banca Barra: Press Banca Mancuerna.
• Incline Dumbbell Press: Incline Barbell Press.
• Press Militar: Press Militar con Mancuernas de Pie.
• Pulley Openings: Dumbbell Openings or Pec Deck.
• Funds: Bench Press Declined Dumbbells.
• Supine Pulley Pulldown: Biceps Pull Ups.
• T-Bar Row: Dumbbell Bench Row.

6. Change of routine

Many people wonder how long we can do this 5 3 1 routine and still get results, the answer is simple until you get tired! If you like training this way, it fits your lifestyle and you keep making progress, there is no reason to change this routine for another. If our objectives change or we want another distribution of days, we can opt for another type of routine such as torso-leg (4 days), pull-push (4 days), divided routine (5 days) or push-legs (6 days).

Our recommendation is that if you are a beginner, stick with this 5 3 1 routine for at least 12 weeks.

7. And the diet?

To make truly significant progress in the gym, diet is just as important as training if not more. Avoid processed foods, eat a reasonable amount of protein for your weight and training level, and calculate a caloric deficit/surplus based on your goals. Read our article if you want to have a Perfect Body

The Routine 5 3 1

Body day 1:

Day Leg 1:

Body Day 2:

Day Leg 2:

With our 5 3 1 routine and the complementary information, you can now go to the gym and start hitting the irons. Don’t forget to record your progress and upload it to Fitenium!

This entry discusses in a general way when to train strength according to the needs of each subject.

In this series of articles we deal with some of the most important concepts of strength training, collecting notes from the recently published book Strength, Speed ​​and Physical and Sports Performance written by renowned researchers Juan José González Badillo and Juan Ribas Serna.

What is known as strength training, that is to say, the trainings that use the exercises that have been previously described as bench press and squat and other similar ones, must be carried out at the moment in which the subject is not fatigued.

In addition, after doing strength training so that the post-workout protein synthesis process could be carried out, except in the first phase, sufficiently.

strength training should be performed at a time when the subject is not fatigued

The best combination of strength training and any other (generally a specific training of some sports specialty) occurs when both trainings are distanced, performing each of them on different days, or at least separated by 5-6 hours of interval if they do on the same day.

This is especially important when the other is a type of training that can produce a significant degree of fatigue. In the event that the two workouts are done on the same day, it is possible that the strength training is done in the morning and the other in the afternoon or vice versa, but on this day the other training should be done with the lowest fatigue values ​​of the week.

For example, strength training is done in the morning, the other would be done in the afternoon with high intensities, but with shorter efforts and longer recovery times between them. In this case, strength training in the morning could serve as a positive stimulus and activation (potentiation?) for the afternoon.

If the strength training was done in the afternoon, this possible positive stimulus could not be used, but the effect of the strength training could benefit from the fact that after the strength training no other type of effort is made until the next day . If it is not possible to do the strength training and the others on different days or separated from each other by about 5-6 hours, the strength training should always be done before the other.

the characteristics of the strength training must be such that they do not impede or interfere with other training, generally a specific training carried out afterwards

In this case, if possible (you should try to make it possible), you should allow 10-15 minutes of recovery before starting the second workout. This combination will reduce the effect of strength training on the improvement of one’s own strength, but it will be much more positive than if the strength training is done after another training, when the subject is fatigued.

In addition, it must be taken into account that strength training carried out before the other will hardly have a negative effect on it, since the characteristics of the strength training must be such that they do not impede or interfere with other training, generally a specific training carried out after . These characteristics are met if the degree of fatigue generated by strength training is moderate, which will offer the best benefits for both strength improvement and specific performance.

In this article a review of the 4 errors using speed in strength training is made.

In this series of articles we deal with some of the most important concepts of strength training, collecting notes from the recently published book Strength, Speed ​​and Physical and Sports Performance written by renowned researchers Juan José González Badillo and Juan Ribas Serna.

The attempt to take the speed of execution as a reference to organize the training, what has been called “speed-based strength training”, has given rise to a series of errors about what speed control can provide, attributing in some cases functions that it does not have. We have talked about what strength training can contribute, although it is also convenient to understand what the use of speed as a reference for training organization cannot contribute, as well as the inappropriate use of the concept of training based on speed.

Probably all errors arise from a poor understanding of what it means to “rely on speed of execution” for training. The first thing that should be very clear are all the possible contributions derived from speed control and, therefore, from the functions that are specific to it, which, in turn, would avoid errors related to what the controller cannot provide. speed control. There have been some clarifications below.

Probably all errors arise from a poor understanding of what it means to “rely on speed of execution” for training.

Execute the movements at the maximum speed possible

The first condition that must be met when training with the speed of execution as a reference is that each repetition must be performed at the maximum possible speed.

Not training at the maximum speed possible before the selected load (mass) does not make sense for two reasons. In the first place, because if the execution speed is not the maximum possible, the speed does not serve as a reference to determine either the relative intensity with which one trains or the degree of fatigue generated, which can be estimated by the loss of speed. in the series or between series as long as the speed is the maximum possible (Sánchez-Medina and González-Badillo, 2011; Rodríguez-Rosell et al., 2018)

Secondly, because if the load is moved at the maximum possible speed at the same relative intensity, the effect is greater than if it is done voluntarily at a lower speed (González-Badillo et al, 2014; Pareja-Blanco et al ., 2014).

If a certain relative load does not move at the maximum possible speed, the full training potential of said load is not used.

It could be said that if a certain relative load does not move at the maximum possible speed, the full training potential of said load is not used. If any professional considers that moving the load at the maximum speed possible is not necessary or is less favorable than doing it slowly voluntarily, it does not make sense to incorporate speed as a reference for dosing and control of training and its effect.

Therefore, whenever we talk about execution speed in this text, we refer to the maximum possible speed, unless otherwise indicated.

Mistake #1: There is a specific speed for each training objective

There cannot be a specific speed for each objective because the objective of strength training, as indicated, is unique: to improve the maximum force applied to any load, or, which is equivalent, to improve the speed to any load. This is so because by improving the maximum force applied to any load, it will have been possible to improve any of the possible objectives in the face of said load: in addition to the maximum force, – the production of force in the unit of time (RED), the speed at which the load is shifted, which means improved performance and improved power that is generated.

Therefore, if someone considers that these objectives are independent of each other or that some can be achieved and others cannot, or that there are objectives that are different from these, they are in serious error. Therefore, there is not a specific speed for each objective that we set ourselves, but having properly chosen the training speeds, the objective of improving the maximum force applied to any load will be achieved, which is the only possible one, although the training speeds most appropriate in each case may be diverse, depending on the characteristics and initial situation of each subject.

As a consequence of these errors about the concept of “maximum strength training”, in the literature related to proposals on how to train taking speed as a reference, numerous objectives are proposed, such as: training for maximum strength, speed, power, strength -power, strength-speed, speed-strength…, and each of them is associated with a speed of execution. For example, “maximum strength” is said to be trained at very low speeds < 0.5 m:s*), without further clarification.

This, naturally, is a mistake, among other reasons, because there are exercises that cannot even be performed at these speeds. For the rest of the “objectives” different speeds are given. If the term speed appears before the term force, such as “target” of “speed-strength”, the speed with which you train is greater than if the order is “strength-speed”. And so an imaginary force-velocity curve is configured, placing “their targets” along the curve.

The objective of strength training, as indicated, is unique: to improve the maximum force applied to any load

Naturally, there is not a specific speed for each objective that we set ourselves, because there is only one objective and because this objective can be achieved with a high variety of training speeds, which would be the same as saying that it can be achieved with a high variety. of relative intensities, as we have been able to verify in numerous cases throughout this text. But, naturally, as strength performance improves, the most appropriate maximum speed limit values ​​to achieve all the possible effects derived from strength training change.

If, for example, in the early stages of training we say that the limit velocity, that is, the minimum of the cycle, is 1 m*s-1, it means that it is considered that given the initial situation of the subjects: age, time of training, experience, biological maturity, development of strength potential up to now…, the training will always be carried out with speeds >= 1 m*s-1.

As progress is made in each of the indicators of the initial situation of the subject, the speed limit values ​​would decrease, that is, each time it would be allowed, or, probably, it would be necessary, to train with lower speeds to obtain the same values. goals. It should also be taken into account that the speed values ​​for the same initial situation of the subjects may be different depending on the exercise used in the training.

Naturally, if all training is done at low or very low speeds, it is likely that the effects will tend to be greater in the zone of maximum loads (low speeds) than in the zone of light loads (high speeds) where the effect can be small or close to zero effect. On the contrary, if the speeds have always been high, it is likely that the effects will manifest themselves more notably in the high-speed area, although they will also occur, with a very high probability and even in some cases to an equal or greater extent. in the low speed zone.

In short, what really exists are strength training at different speeds, but all of them are maximum strength training.

Mistake #2: If you program a speed or speed-based workout, you have programmed a good workout

This error arises because it is based on the false assumption that each speed value serves to achieve a specific objective. The deduction is elementary and contrary to reason, because a “magical effect” is attributed to the fact that you train at a specific speed, “because that speed has the property of producing a specific effect.”

In proposing this, one is not even aware that what is being proposed nullifies the possible advantages of using speed “as a base” for strength training, because what is being done is transferring the errors of the programming based on the percentages of the RM or the XRM to the speed field.

The reasoning on which this proposal is based is simple: if high intensities are “good” for training “maximal strength”, I program a low speed and I am already achieving the objective of “improving maximum strength”, therefore ” the programming is good. Naturally, this does not make sense.

Many different speed ranges are useful to achieve all possible goals derived from strength training. For example, it is not true that for certain objectives, such as improving RM, it is necessary to use a certain speed in all cases, nor that another specific value is necessary to improve power.

Therefore, there is no optimal speed of general validity, but in each case, especially depending on the initial situation of the subject, certain speeds will be more appropriate than others. Even assuming that a training program based on speed is properly programmed, correctly applying all the indicators of speed control, the result can be a good, bad or regular programming, because the choice may or may not have been correct. of the speeds of the first repetition and the loss of speed in the series, which would also result in proper IE or not.

Mistake #3: Scheduling via speed ensures transfer

The speed itself does not ensure the transfer of anything. If the appropriate speeds are chosen when performing the appropriate exercises, the conditions can be given for transfer to occur. But if the speeds (of the first repetition and of the losses) are not adequate, the chosen speeds may not only not produce transfer, but may also lead to interference (negative transfers).

It could be affirmed that the values ​​of speed and loss of speed in the series are closely related to the transfer (some of the studies commented throughout the text show this tendency), but not the fact of programming the training through the speed.

Error #4: the use and control of the speed solves the problem of the correct and correct selection of the loads

The use and control of speed does not solve the problem of the correct and correct choice of loads. However, the adequate use of the information that supports speed control does contribute to a great extent so that the professional has an increasing capacity to approach the choice of the best and most adjusted loads for the training of their athletes.

This is so because the information derived from speed control is the most relevant information that a technician or coach can hope to obtain about the characteristics of the training he is carrying out and its effect. The proper use of this information will allow the improvement of the training methodology.

These insights therefore allow informed decision-making, based, for the first time, on remarkably accurate knowledge of the magnitude and UP? charge that has produced a certain effect. Without forgetting that, precisely, the best measure of the effect is another important contribution offered by speed.

If you don’t already know Fitenium is a free, mobile, video-based social network for athletes who train strength or bodyweight exercises. At Fitenium users can follow their performance, compete and get discounts in nutrition and sports equipment stores. Download it here.

For many people, when they started going to the gym, their goal was to gain muscle and get strong. Although they are two objectives that may seem to go hand in hand, and to a certain extent they do, there comes a time when you stagnate and stop making progress. Normally you respond to that stagnation by being more specific, you choose what you want to work on and you work for it. It is very rare to see strategies that seek to improve aesthetics and strength, but there is one and it is called Powerbuilding.

In Powerbuilding we seek to improve performance in the basics of Powerlifting: bench press, squat and deadlift while we do not lose sight of aesthetics and try to stay with a low percentage of fat and an aesthetic physique from the point of view of bodybuilding.

In general, in bodybuilding, the Bench Press and Squats are common exercises, but they are not performed in ranges that prioritize the development of strength, but instead seek to optimize muscle development. On the other hand, the Deadlift is even contraindicated for people who are looking for aesthetics, since some people think that it creates too wide a waist. However, when we train Powerbuilding we will do all these exercises with high frequency and in ranges of force.

On the other hand, in Powerlifting isolation exercises are not usually performed since all the training is focused on strength and it is not usual to look for strength in isolation exercises (it is even unsafe). In Powerbuilding we will also do isolation exercises to complete our training.

In general, a Powerbuilding routine will be divided into two blocks. The first will be the basic exercise focused on strength, and later we will do isolated exercises that complement the basic of the day.

There are plenty of reasons to try this approach to training. Historically it has always been said that high and low repetition training cannot coexist, but the reality is that heavy squats create a very advantageous environment for hypertrophy.

Powerbuilding routine

A simple example of a Powerbuilding routine would be the following, there are more advanced versions in which the priority between strength and hypertrophy undulates over time, but what we propose here is an initial approach to powerbuilding.

This is a routine in which compound movements are trained in strength ranges and accessories in strength-hypertrophy ranges. We must bear in mind that not only the number of repetitions determines if you train for strength or hypertrophy. Tempo, technique, rest and intensity are very important variables to differentiate between the two.

Factors in Strength and Aesthetics training

Repetition Range: Different ranges have different effects on our body and can be summarized in the following table in a very general way.

Tempo: The speed of the lift changes dramatically between Powerlifters and Bodybuilders. Powerlifters may choose to train at a slower tempo to improve weak points in their lifts, but the goal and most efficient way is to lift fast and explosively.

However, for a bodybuilder there is not much reason to move irons explosively, as it increases the chance of injury while reducing the effectiveness of each repetition and it only serves your ego since you can get a few extra repetitions out of it. Muscles respond more to time under tension than to the number of repetitions performed, so slow tempo and even pausing at our weakest part of the stroke is how hypertrophy is maximized in our body.

Technique: There is no debate here, technique is extremely important for both bodybuilding and powerlifting. However, it is curious how the technique changes depending on the discipline we practice, let’s take the squat as an example.

When a bodybuilder squats, what he takes into account is the muscle division of the legs. They are likely to choose a narrow foot stance to target the quads and use a high bar to keep their spine as upright as possible. However a Powerlifter focuses on how easy it is to move the load. To do this, many Powerlifters will opt for a wider foot position since this way the glutes are involved more and also place the bar lower, resting on the scapulae, so that the lower back participates in the movement.

There are other similar examples such as the Bench Press in which Powerlifting athletes perform a lumbar arch to reduce the range as much as possible while bodybuilders seek a wide range so that the pectoral muscle works as much as possible.

Rest: this is another of the factors in which there are very wide differences between training for aesthetics and strength training.

In the strength block it is key to get enough rest between sets to recover the muscles. You usually rest between 3 and 5 minutes when we train strength, depending on sensations and the general advice is to rest until you feel ready to go for the next series.

However in bodybuilding, it is very important not to rest too much. Generally between 60 and 90 seconds is enough to maintain the tension and that each series breaks down your muscles more since we are not fully recovered from the previous series. It is very interesting to put our ego aside and move light weights with short rests, your muscles will grow more than moving heavier weights with longer rests.

Intensity – This is probably the most important factor, as it is vital for both Powerlifting and Bodybuilding routines. We must know how to play with it to improve with a Powerbuilding approach.

To put a mathematical variable to intensity use the RPE “Rate of Perceived Exertion,” which ranges from 1 to 10 based on the effort required to perform a lift.

This concept underpins all Powerlifting routines as if you were to go for RPE 10 in all your workouts you would not be optimizing your strength gains as you would exhaust yourself very quickly and not be able to do an entire routine. On the other hand the possibility of injury increases dramatically. In normal training, we recommend maintaining an RPE between 7.5 and 9, reaching 10 in a timely manner and knowing that training will have to be shortened if we do.

On the other hand, when you train for bodybuilding, the effort must be maximum or near maximum in each of your series. While going to complete failure on every set can be dangerous, having an RPE of 9 or 10 depending on the exercise is what will make your muscles grow. For this, techniques such as Rest-Pause, Drop Sets or descending series are very efficient.

Conclusions:

Although in the United States Powerbuilding is already relatively well known, in Spain it has not been until recently when Youtubers and Influencers such as Brainbuilder or The Titan have begun to popularize this type of training.

It is clear that with this approach you will not be the best powerlifter or win bodybuilding competitions, but it is not unreasonable to think of Powerbuilding federations where both factors are valued and a competition is created for itself.

From Fitenium we encourage our readers to start in this discipline that combines the best of Powerlifting and Bodybuilding and that develops strong and aesthetic athletes since it is not mandatory to give up either of the two things.

Greetings and see you in Fitenium!

If you don’t already know Fitenium is a free, mobile, video-based social network for athletes who train strength or bodyweight exercises. At Fitenium users can track their progress with their powerlifting routine, while getting discounts at nutrition stores and sports equipment. Download it here.

What do you look for in Powerlifting?

Before we get more specific and recommend some powerlifting programs, we need to clarify the fundamentals of powerlifting in order to determine what to look for and what not to look for in powerlifting. It can be summarized in the following:

In Powerifting you do not look for:

• cosmetically improve
• gain muscle mass
• be more functional
• lose fat
• gain speed
• Gain flexibility (although some Bench Press seems to indicate otherwise)
• Gain strength (outside the basics)

In Powerlifting you look for:

• Move more kilos in powerlifting competitions

It may be that we progress peripherally in some or all of these aspects, in fact the strange thing is that we do not gain muscle throughout our progress in the Bench Press, but we have to be clear about what our objective is, since perhaps what we need for our objectives is a mixed strength-hypertrophy routine or Crossfit classes.

On the other hand, we have to put aside the false dichotomy between “good” and “bad” powerlifting routine. That is going to depend more on the athlete than on the routine itself, since for a novice he will progress in his squat by doing sets of 100 squats with body weight, that is to say, it is a good powerlifting routine but, is it the best routine for this? case? The answer is no. It may also be the case that the most optimal program for your progress cannot be executed by the athlete for motivational reasons or lack of time. In this case, the “best” program is the one that adapts to the athlete, even if it is not the most optimal in terms of potential progress.

Fundamentals of Powerlifting

Before we talk about the scientific principles of powerlifting, we need to talk about the process that makes training “work.” Scientific evidence continues to circulate around Hans Seyle’s Theory, the “General Adaptation Syndrome” (GAS). Enunciated in the 50s, it basically describes the adaptation process of our body when receiving some type of physical stress, such as the one it would receive in powerlifting training.

The concept behind this syndrome is that the stress our body receives is “toxic” and when our body receives this stress, it adapts to it and prepares itself to be able to prevent damage from future similar stress. In the case of weight training, our muscles receive stress that results in muscle micro-tears, which are the signal for our body to initiate various hormonal and metabolic responses and “fix” the damage. Through rest and food we repair this damage and obtain the reward of having adapted to this stress. The idea is to use powerlifting principles based on this concept to progress.

• Specificity: in order for our body to adapt to the stress generated by moving high loads in the Bench Press, Squat and Deadlift, we must have a powerlifting routine that produces adaptations in this regard. That is, if you do not perform Bench, Squat and Heavy Deadlift on a regular basis, it is likely that we will not achieve the adaptations that we are looking for.
• Progressive overload: to obtain continuous adaptations over time, we have to expose our body to adequate doses of stress. Once the body has adapted to a certain dose of stress, the results we will obtain will decrease over time if the same dose continues to be applied. To avoid this, we will progressively increase the load to achieve new adaptations.
• Fatigue management: in the same way that we mentioned that in your powerlifting training you must subject your body to doses of stress, the recovery and adaptation of said dose is important so as not to fall into overtraining due to resting too little or to lose these adaptations due to rest too much
• Individual differences: everyone needs a different stimulus to achieve the same adaptations. Different people are capable of assimilating different volumes and workloads per session and this is one of the most forgotten principles in powerlifting. The problem is that highly individualized programs are harder to sell en masse, so this factor tends to be ignored.

What powerlifting routines work?

Sheiko 6-week routine for beginners: This routine has been created by the famous Soviet powerlifting coach Boris Sheiko, mentor to several champions of the discipline.

It is very interesting because it is quite reasonable in the specificity of the exercises, since more than half of all the work is powerlifting exercises or variants thereof. The progressive overload, being a powerlifting routine for novices, is done by self-regulation, so it respects individual differences quite well.

If you want to know more about this powerlifting routine (in the language of Shakespeare), enter here.

Madcow 5×5: This method was popularized by the famous weightlifting coach Glenn Pendlay. The story goes that when one of his athletes complained about his 5×5 set every day, he proposed that if he managed to make a record, he would let him do only 1 set on Fridays. This routine is divided into a high volume Monday, a lighter Wednesday to recover, and a record breaking Friday. The progression is very simple and consists of adding 2.5kg each week to our Friday record.

For more information about the Madcow 5×5 in English, click here.

Bulgarian Method: This method rose to fame through the success of Ivan Adadjiev’s Bulgarian weightlifting team. We mention it because working works, but it is not a system that can be used in the real world since you are basically eight hours training, which was feasible for athletes in the Soviet sphere with the state apparatus behind it but not for people in the real world. . It is said that his basis was to do an exercise, rest/eat for half an hour, and then move on to the next.

This powerlifting routine is done by working to a maximum (DM) and then doing a set of descending (BO) with 70-80% of the weight. Every day we work two basic exercises and then an assistant exercise.

What powerlifting routines don’t work?

• Starting Strength, Stronglifts 5×5: These are good strength routines, but they are not powerlifting routines.
• Jason Blaha 5×5: it is a routine focused on aesthetics, so it is not a powerlifting routine.

conclusions

Really if what we want is to progress in strength, our training should be quite different from that of a pure powerlifting routine, however if what we want is simply to lift more kilos in competitions, we should not go beyond the basics and that it works. Being strong in Military Press is of no use to us beyond the transfer that there may be in Powerlifting, so it does not make much sense to train this exercise.

On the other hand, we can also try different objectives beyond pure and absolute strength, perhaps a powerbuilding routine is what will make us achieve objectives if we are also concerned about aesthetics. The important thing is to enjoy the process and share it with your Fitenium community.

If you don’t already know Fitenium is a free, mobile, video-based social network for athletes who train strength or bodyweight exercises. At Fitenium users can follow their performance, compete and get discounts in nutrition and sports equipment stores. Download it here.

Low physical fitness and obesity are associated with an increased risk of developing heart failure, but the effects of their interaction are unclear.

A recent study reveals the interactions between these factors and helps promote more effective prevention.

Low aerobic capacity + low muscle strength = double the risk of developing heart failure

Heart failure occurs when there is an imbalance between the heart’s ability to pump blood and the body’s needs.

So in the case of heart failure, it does not mean that the heart has stopped beating, but that the heart is not pumping enough blood. Your heart continues to work, but your body is not meeting your blood and oxygen volumes.

The word failure implies a benign process, but heart failure, left untreated, has a worse prognosis than many cancers. That is why it is very important to prevent its appearance.

Published on Unplash by Lucy Dunne

The published study was intended to assess the association between physical fitness (aerobic fitness and strength), obesity, and the risk of developing heart failure.

This study is of great value because it examined the interaction effects of aerobic fitness, strength, and body mass index (BMI) among 1,330,610 Swedish men in 1969 and 1997 (total for 18-year-old men 97% to 98% ). The study looked at the risk of heart failure identified from hospitalization and outpatient diagnosis in 2012 (maximum age 62 years).

11,711 men with heart failure were diagnosed. After adjusting for socioeconomic factors, other chronic diseases, and family history of heart failure, low aerobic capacity, low muscle strength, and obesity were independently associated with increased risk of heart failure.

The combination of low aerobic capacity and low muscle strength was associated with a double risk of heart failure. These factors had positive and synergistic interactions and were associated with increased risk of heart failure, even among men with normal body mass index.

The combination of low aerobic capacity and low muscle strength was associated with twice the risk of heart failure, even among men with normal body mass index.

Published on Unplash by Dollar Gill

Low aerobic fitness, low muscle strength, and obesity at age 18 were independently associated with increased risk of heart failure in adulthood due to the effects of interactions between aerobic fitness and muscle strength.

These results indicate that early intervention through aerobic and resistance exercise, even among young people with low body mass index, is necessary to reduce the long-term risks of heart failure.

So we came to the same conclusion as already mentioned in the article: It is better to be overweight but active than to be thin but sedentary.

Training aerobic exercises and muscle strength during childhood, adolescence and puberty (in addition to having a good diet), prevents many types of diseases and improves quality of life by reducing the risk of death at any age.

Published on Unplash by Noel Nichols

exercise is mandatory

Exercise is absolutely essential in our lives and it is clear to everyone. Training strength and resistance can help improve our physical condition and quality of life. In particular, you should do it from a young age, following the principles of personalization and progression.

Most strength trainees routinely choose bilateral exercises. These exercises have several advantages although unilateral exercises are the great forgotten.

If you don’t already know Fitenium is a free, mobile and video-based social network for users who train strength and/or body weight exercises. At Fitenium users can find free personalized routines, follow their performance, compete and get discounts at nutrition stores and sports equipment. Download it here.

This article describes the benefits of unilateral training and why you can include it in your routine, without excluding bilateral exercises.

One-sided and two-sided exercise

The one-sided exercise involves working on one side of the body, regardless of the upper or lower extremities. These would be some examples of unilateral exercises:

• Upper extremities: one hand bench press, one hand shoulder press, one hand push-up, etc.
• Lower extremities: single leg squat, single leg deadlift, etc.

As you can imagine, the bilateral exercises in this case are exercises that are performed with both hands or legs. Bilateral exercises are performed on both sides at the same time: regular barbell bench press, regular front or back squat, regular traditional deadlift, etc.)

Published on Unplash by Devaiah Mallangada Kalaiah

Despite the benefits of unilateral exercise, bilateral exercise is most often used in strength training. This is not why you should put aside unilateral work.

Let’s see why you could add unilateral training to our routine.

Increased basic work and improved stability

The core makes up a large number of muscles throughout the entire central body area.

These include the rectus abdominis muscle, internal oblique muscle, external oblique muscle, transverse abdominis muscle, quadriceps femoris, pelvic floor, latissimus dorsi, sacrum, erector spinae, polyfisural muscle, gluteals, and others.

These muscles stabilize the body, protect the spine, and perform or prevent movement, so they need to be trained for this function.

The important thing is that whether you use dumbbells, elastic bands, pulleys, or your own weight (such as a one-legged squat), do the exercise on one side only to improve stability.

Published on Unplash by Nessa Chance

During the execution of the unilateral movement, this transversal resistance tends to unbalance us, which forces us to mobilize the core muscles (central zone) keeping us stable.

Exercising one side increases activation of the central nerve muscles and increases stabilization work.

This has been proven in several studies showing that single exercise results in greater central neuromuscular activation and greater stabilization work.

Using guided machines eliminates a lot of stabilization (core) work. So unilateral exercises are beneficial as they reduce imbalances between the limbs, correct bilateral disorders and improve performance.

Whether it is strength or hypertrophy (increased muscle mass), unilateral exercise has the advantage of reducing muscle imbalance (body asymmetry) between the limbs.

Published on Unplash by Luis Vidal

When performing bilateral exercises (squats, bench press, etc.), it is very normal for the strong members to do more work than the weak ones, which can cause imbalances.

Exclusive continuous training between the two muscle groups is not intended to reduce or correct it. However, when training on one side, each side or limb works independently and does the job it needs to do.

Science has proven these benefits and there is a lot of research on them. For example, a recent study of young basketball players published in 2017 reported that unilateral training elicited much better performance than bilateral training in several ways.

Particularly for this study, the greatest benefits of unilateral training were to reduce interlimb imbalances, correct bilateral deficits, and improve performance (in this case, maximum foot deviation and output).

Improving the Opposite Side: The Phenomenon of “Cross-Education”

The term contralateral refers to the opposite side of the body or the other half (belongs to or is against the other side).

Speaking of training, the increase in strength of a limb after training the opposite muscle (training one limb increases the strength of the other untrained limb) has been extensively documented for many years.

This phenomenon is called “cross training” and is also called the “contralateral strength training effect,” “cross transfer,” and “cross training.”

Unilateral strength training induces a moderate to large increase in strength in the untrained limbs on the other side.

In recent years, the growing interest in training on the other side (especially in clinical settings) has led to an exponential increase in the number of articles focusing on “petuage-education”.

The purpose of the recent meta-analysis, published this year in 2017, is to review current findings on unilateral resistance training and determine the overall magnitude of strength improvement on the other side.

For now, the data confirm the existence of a strength “peculiar education” effect, with unilateral strength training moderately to significantly increasing the strength of the untrained limbs on the opposite side of the healthy subject. In particular, an effect of “mutual education” was revealed, which averaged an increase of +11.9%. More specifically, this meta-analysis reported that unilateral training results in an average improvement of +9.4% in the untrained upper extremities and +16.4% in the untrained lower extremities.

Regarding the effect of the type of training on the magnitude of the force of the “cross education”, the eccentric contraction offers the greatest benefit on the opposite side (+ 17.7%), followed by the concentric + eccentric contraction (+ 15 .9%) and concentric contraction (+ 11.3%).

Accumulation of future high-quality research conducted not only in healthy subjects, but especially in clinical populations, is very important to quantify the effect of “mutual education” and the true magnitude of this effect. Especially for the possible practical implications for athletes and rehabilitation.

Should I only do unilateral training?

Unilateral training has been confirmed to have many benefits (such as improved stability and core engagement, reduced imbalance between limbs, and improved aspects of performance) that should be included in the training routine.

In any case it is not necessary to stop bilateral training. Unilateral training is one more resource when it comes to increasing our strength and muscle mass.

This means that you can include both types of training in your training routines. Both have their advantages and each is better for a purpose.

Once you’ve mastered the bilateral exercises, moving on to the unilateral exercises is a great option. Choose the one you like the most, but keep in mind to do both.