Make Muscles with 2 Workouts Weekly

Two weekly workouts are more than enough to gain muscle mass. Maybe they are even better than 3 or 4 workouts per week made with little energy to the lack of proper physical recovery.

The card must be structured logically and must be balanced short and intense.

Brief and intense?

The answer is it depends! As two types with the same dose of sun tan, more or less, the same is true for the formation.

The main difference can be explained by two main factors such as:

genetic predisposition and ..

individual resilience (in turn influenced by many variables such as age, lifestyle, stress, psychological attitude, etc.).

In fact, seeing athletes get great results even with long training tables, in this case case of people with high genetic potential, and a great resilience, but ever wondered what they would get if they changed their training with a Short, intense and rare?

The experience and paved the way before by Arthur Jones, Mike Mentzer, the people whose treatments have been for me a constant benchmark in all these years, we have demonstrated that short, intense training is optimal because it is based on a Criterion absolutely scientific as:

1) Intensity and workload are inversely proportional (in addition to training will be intense, more will necessarily be brief).

2) The greater the intensity of the external stimulus, the greater the damage of the muscle fibers, with the consequence of a greater adaptive response (hypertrophy).

3) Reduced workload requires the use of energy substrates only at the expense of phosphates and yet a smaller expense compared to "volume" training (that species for a natural athlete involves a considerable Loss of energy, greatly stretch recovery processes and super compensation).

Having said that a kind of training program based on 2 days a week could be as follows:

day 1

(top)

    bench press with bar 4x12-10-8-6 pyramid
    relaxation up to the parallel of 3 x max
    brake Forward 3 x 10
    pull-ups and reverse supine grip 3 x max
    rower with handlebar 3 x 10
    works of weight 2x10

on day 2

(down)

    plant 4x12-10-8-6 pyramid of detachment
    press 3 x 10
    is released 3 x 10
    Teen legs 3 x 10
    calf standing 100 reps of body weight (pausing for a few seconds when the burn will be unbearable, and then resume)
    4/5 x 20/25 reps abs