Metodo Coniugato

[.:überfranz:.]

era proprio il programma di joe deFranco al quale mi ero aspirato, di mio li' non c'e' quasi nulla a parte la scelta degli esercizi. solo che deFranco di lavoro DE non ne parla poco o nulla.

@ Somo, la risposta alla tua domanda eccola qui, ti faccio solo un copy paste: Your first exercise on this day will be your max-effort exercise. Traditionally, most advanced lifters will work up to a one-rep max on this exercise. This is very neurologically demanding on your system and it takes great coordination. Because most beginner and intermediate lifters are less neurologically efficient, we'll shoot for a 3-5 rep max on our max-effort lift in this modified program. This still enables the lifter to train with maximal loads, but it's much safer than going for a one-rep max. The extra reps also increase the time under tension, which can lead to greater hypertrophy (size) gains.

I recommend rotating your max-effort exercise every two to three weeks to prevent your nervous system from getting burned out. Whether you shoot for a 3-rep max or a 5-rep max, the goal is to break your previous record every week!

quest'ultima frase secondo me e' incompleta, lui dice di periodizzare l'esercizoi ME ogni due tre settimane, ma non dice con che cosa o come...

il sito e' questo
http://www.defrancostraining.com/art...s_westside.htm