Project strength.

How much to recover between the sets?

Recovery times are not that important in strength training and muscle growth.

Se vi allenate per l'ipertrofia potete recuperare poco, accumulerete molte sostanze metaboliche nei
muscles and you will grow thanks to them despite the low weights used. If instead you recover more, you can
lifting heavier weights, doing more repetitions or both, thus growing through the use of
greater intensity or volumes.

If you train for strength, what matters is to recover enough to have good recovery between sets.
You must perform the following series with good technique.

There are obviously many considerations to make, but certainly these considerations are very
important in most cases.

What intensity for training?

I have come to the conclusion that the maximum growth of strength is given by the average monthly load with
the relative intensity, which is on average 70% of the maximum in competition.

Young coaches think they can simply have their athletes train with loads around 70% of
ceiling for them to achieve results. This is a misleading opinion! Let us not forget that this
load calculation includes the weights of heating, as well as the maximum weights!

Boris Sheiko.

Pull-ups on rings or on the bar?

Try, even now while you read, to mimic the movement of pull-ups (palms facing you),
I bet that if you raise both arms, you will have a huge difficulty keeping your hands in position.
in which they would be if there were a bar, you feel a tension at the level of the shoulders, right? If you were to lift the
"Naturally, what position would it have? Prone. If not prone, neutral tending towards prone."

All the tensions that prevent you from being in a natural position with your arms above your head lying on your back.
they must therefore end up somewhere if you are forced into that position by a tool. The tensions
in question, exacerbated by making a movement under strain, I end up inevitably in
joints. It is not uncommon for pull-ups to result in discomfort in the shoulders or to
elbows. With the rings, on the other hand, you can mimic natural pronation-supination and avoid discomfort.

Squat: how deep to go?

For an intermediate change, it is extremely important.

How many times do we do the SAME WORKOUT, meaning how many times we hit the same muscles, it
same energy system and how many times do we tax the nervous system in the same way? Without variation i
results will start to become less and less, just like muscle growth and you might even risk
regredire (accommodation law).
In strength training, variation can be introduced by targeting the muscles in different ways.
alternating specific phases where you focus on hitting one area and then switch, allowing for recovery.
one hits hard another. For example, in the squat you use both the parallel squat to train the
variant in which you become strong, but also train the whole range if you can, so that you can manage to train the
leg thoroughly.

Some ideas to avoid include always using the same 5 movements in your workouts or training for
the strength all year round, without ever changing range, just like using movements that violate other principles,
for example that of specificity: doing prowler makes sense rather than a high squat
Repetitions? Or, worse yet, the leg extension? Be specific, but vary!

How and when to download the workout?

This is extremely important: every now and then you need to take a week off.

If you are training well, there is a fundamental fact: the body recovers incompletely during the
training.

The fatigue accumulates more and more week after week. If we want to give some numbers, let's say that
recovers only 90% every week.

After 5-6 weeks of heavy training (as you should!), the body has accumulated a lot
effort and are limiting your results.

So you need to recover by taking a week in which you halve the volume and in some cases
even lowering the intensity. By the end of the week, you should have a charge that makes you want to kill
people. If instead, at the end of the unloading weekend, your thought is 'still 5 heavy weeks?', how
if it were a punishment, you still have to download.

Is it better to train less but often?

The "Frequency Project" carried out by Norwegian athletes tries to answer this question.

For the experiment, over a period of about 3 months, 27 powerlifters from the University of Oslo were chosen to whom
the maximum squat, bench press, and deadlift were tested, the jumping ability, body composition, and
an analysis of the vastus lateralis of the quadriceps.

The athletes were divided into 2 groups, one would train 3 times a week, the other 6, but both
avrebbero usato lo STESSO VOLUME di allenamento. I ragazzi che si sarebbero allenati con una frequenza
they were slightly weaker in the squat compared to the other group.

A fine test, the boys who trained more frequently showed stronger results, and also they have
achieved greater hypertrophic results than those who used a lower frequency, despite
considering that the latter during the testing period achieved an increase in strength of about the
5%!

According to the study, this means that if the daily volume of each exercise is reduced, it seems that the
muscle recovers faster and is able to be trained again after a short time
rest. It is even suggested that high frequency allows one to more easily reach their own
genetic potential.

Dips on parallel bars: how and when?

Dips on parallel bars are an excellent pushing exercise, so use it as a heavy accessory.
rather than to train the triceps, as it is a multi-joint exercise and not an isolation exercise.

The dips should be made as deep as possible, while obviously respecting the mobility of the shoulders. The greater the
depth, greater involvement of the chest and triceps.

As for the grip width, it does not affect the work of the chest and triceps, but rather the back:
the wider it is, the more there will be an adduction work from this muscle.

How many repetitions?

The Prilepin table is an excellent starting point for deciding how many repetitions to do with its reps x set.
recommended.

The fundamental thing to consider is that PERCENTAGES ARE NOT THE SAME FOR EVERYONE.

When we choose tutoring, we must consider that a novice needs more work.
within a set compared to an advanced one. If an advanced one can work comfortably with doubles
at 80%, this does not apply to a beginner. An athlete of Sarychev's caliber can do singles on the bench with
% with which a beginner should not go below 5 repetitions, because the perceived intensity within the
set is radically different. This is because the loads used by the first are certainly sufficient in themselves
to break homeostasis, while this does not apply to the first.

Taking the classics as a basis

2bw of squat
1.5 times bodyweight on the bench press

2.5bw deadlift
The more an athlete is a beginner and far from these loads, the more they must increase the repetitions. Just as obviously
the opposite.

The main fundamentals of strength

Let's quickly analyze what the fundamental points of strength training are. Let's look at them in
order of importance:

SPECIFICITY is the key principle. It means training the exercises in which you want to improve and going hard at them.
OVERCROWDING means going heavy and heavy again, you have to make the workouts always
tougher. The best powerlifters in the world might train differently, but they have one thing in common:
They train hard and try to go heavier and heavier!

MANAGING FATIGUE is essential for achieving results; if you do not rest, you risk injuries.
very quickly.

ALTERNATE STIMULUS, RECOVERY and ADAPTATION. You need to train, recover and repeat. If you do squats
and then don't touch your legs for the rest of the week, you're probably handling this poorly
principle.

VARYING is important: if you only do powerlifts that's fine, but you won't reach your maximum potential.
potential. You will achieve the best progress by introducing variations.

Finally, take care of CYCLIZATION: you need to cycle your workouts to achieve the best results.
peak during a race. Build your muscles, make them stronger, and aim for peak performance for a race!

Squat and hypertrophy

Leg training is very tiring and squats are definitely the king of exercises to use.

It can be useful to spread leg training over at least a couple of sessions, in order to use a
optimal volume of 15-25 sets on the heaviest exercises.

A good way could be to divide the squat sessions into a light one and a heavy one. In the light session
you can use weights in the more hypertrophic range (60-75%) and medium-high repetitions, perhaps in variants such as the
front squat, high bar squat or ass-to-grass squat. In the heavy session, stay on lower repetitions and
a more intense range (75-90%).

Regarding the complementary exercises, focus on compound movements like lunges and leg presses. Finally,
As a third exercise, choose some isolation exercise.

If you don't have any particular issues with your quadriceps, you can include a quad-dominant session focused.
on the quadriceps and a hip dominant, where you focus on deadlifts and their variations.

How often to download?

The classic protocol that involves 3 weeks of training and 1 week of recovery is often decidedly
excessive: it means that every 4 months, one has been spent downloading, and it means that in a year you have lost 3.
months of training!!

Without prejudice to the need to reduce when the performance decreases excessively, which is
more than anything a symptom of poorly managed training, deloading once every 6-8 weeks can result in a
a decidedly more valid approach. This does not mean that weeks cannot be inserted within this range.
lighter training than others.

Heavy singles: how meaningful are they?

When does it make sense to use heavy singles in your training?

A) in a sensible programming that involves using high loads

B) on a scheduled test day.

Instead, random should not be used to see how programming goes and to check the maximum.
the reason is simple: just the training is enough to assess progress.

Have you overloaded in the right way? Then you have made progress. Did you do 5x100 and now do 5x105? You are
improve and it is not necessary to test it with a single one. Leave the records for the platform or for the test.

Strength training, diet, and summer.

How to optimize training during a hypocaloric phase?

The fundamental factor that determines how much we need to recover from a workout is VOLUME.
In a hypocaloric state, our recovery capabilities are reduced, so we need to decrease the training volume if
we want to optimize our sessions.

At the same time, we must keep the INTENSITY high, both to continue maintaining a training effect.
training, both to try to keep as many kg on the barbell as possible during a phase that risks
see it significantly reduced.

In summary: diet, low volume and high intensity!

Flat bench. Narrow or wide grip?
Which grip to use on the bench?

According to some studies, the optimal distance between the hands is around 180-190% of the distance between the...
acromion, but let's move on.

It depends on the type of setup you are able to use. Those who bench press with a little arch will find themselves better with a
average tighter grip, compensating for the "worse" engagement of the pectoral with a use
greater back and triceps.

On the contrary, those with a good bow will fare well with a wide grip to best channel the force of the...
chest, positioned at a favorable angle. Additionally, the reduced ROM due to the arc decreases the risk of
accidents despite the width of the grip

What grip to use in the squat?

What grip to use in the squat?

It allows you to be compact and comfortable. It is totally pointless to force a tight position if
your shoulders do not allow it, just as the opposite. Look for a position that allows you to
remain compact, but at the same time without unnecessary tension in the shoulders.

Moreover, consider that it is absolutely not true that the elbows must be under the barbell, here too it is
just a matter of mobility.

Find your optimal position considering these two factors.

Did you know that...
the IIx MUSCLE FIBERS (the strongest and fastest ones) transform into IIa (weaker but more resistant), with
weight training in the Bodybuilding style?

This happens because their metabolism is anaerobic with lactic acid, lactic training leads them to
modify their metabolism towards those IIa.

For hypertrophic purposes, nothing changes anyway.

Even though theoretically to stimulate the IIx fibers, pure strength schemes (3x1) would be advisable, practically
the classic (3x10) is convenient.
This is because VOLUME is the main factor that triggers muscle hypertrophy.
The execution of the SQUAT depends 90% on the person's motor pattern.
In other words, it's not that we can't do it because we are rigid, short, tall, etc. We simply don't know.
coordinate all our muscles and keep the center of gravity under our feet.

However, there is a 10% anatomical difference that causes the femur to combine with the hip differently.
In this article (link in the first comment), let's discover how ANATOMY INFLUENCES THE SQUAT
We know the GREAT PEC.

This muscle is part of the family of muscle groups ANTAGONISTIC to themselves.

What does it mean?
The GREAT PEC has opposing actions depending on its bundles.

While all the bundles are adducting horizontally and internally rotating (dumbbell extensions);
THE KEY MUSCLES: they stretch the arm and are activated with front raises or the slow lift standing up.
THE STERNOCOSTAL FASCICULI: they adduct the arm and are activated in dips but also in pull-ups on the bar (where
the pectoralis major is a SYNERGIST of the latissimus dorsi.

His involvement is almost 360° and will be stimulated both with shoulder exercises and also in
those for the back.
Squat pills.
SQUAT TIPS #1: THE GRIP -

The first thing to do when approaching the barbell is to establish the grip.

Although a tight grip promotes greater compactness of the back muscles, it is not so.
It's easy to maintain a similar posture; it all depends on the mobility and flexibility of the shoulders and elbows.
The grip depends both on the height of the barbell on your back (→ 1.3) and on your mobility, but it is not everything.
Some, quoting what Sheiko states, believe that the grip width should be around 70cm.
width beyond the shoulder width, while for another 10-15cm beyond the shoulder width is the
optimal width.

The super heavyweights take the widest barbell possible, while the lightweights take the barbell
near the shoulders. It all depends on personal mobility and weight category. With a tight grip it is
easier to keep the elbows under the barbell, which promotes a good position of the upper back,
with well compact shoulders and chest out during the entire execution.

Squat pills. High or low barbell?

The barbell must be positioned on the trapezius or on the trapezius-posterior deltoids line.

One could really write an entire chapter about which of the two positions to choose, with dozens of
dozens of examples. The classic distinction from 'web' sees the barbell positioned high, that is, on the trapezius, in
The case of the squat performed by bodybuilders and weightlifters, while low in the case of the squat by powerlifters.

I usually recommend the high barbell especially for beginners. It is more practical and allows the athlete
to focus on the movement rather than on holding the barbell, since the low barbell tends to
creating further tensions and making it difficult to keep it in the correct position. The following guide is valid
indipendentemente dalla posizione del bilanciere, poiché le linee guida di un buono squat non differiscono
from the position in which it is placed.

Only with experience and experimentation will you find the barbell position that allows you to
push in the best way. In a good training program, I would recommend alternating both.
squat, keeping what you feel most comfortable with as the fundamental to focus on, and the other as
complementary.
SQUAT PILLS #3 -

Should it be hyperextended? The spine has a natural lordosis in the lumbar part; those who have it more pronounced,
less. 'Losing the back', or going to retrovert the pelvis, in the hole is dangerous and the study of
Nachemson on the forces perceived at the vertebral level, and reported by Zatsiorsky, demonstrates this extensively.
showing how to lift 50kg with a curved back makes the load on L4-L5 perceive 630kg, compared to 380kg
perceived aligned back. So it's great not to let the back sink in. But why hyperextend?
Any alteration of the natural physiological curve places a stress due to tension on the intervertebral discs.
a compression stress.

Almost no one can maintain a hyperextended back throughout the movement, both in deadlifts and squats.
and it is the variations in the inclination of the back that cause damage: a locked back is positioned
of greater security.

Our spine is positioned to best absorb all compressions, more the

the curve deviates from this alignment, the more the pressure of the loads will be concentrated in the areas that
they are not in their natural position and this will increase the risk of injuries and wear. Therefore, what
it really isn’t about having an exaggerated hyperextension at the beginning of the movement, but being able to maintain the
straight back position throughout the lift.

As for the upper part of the trunk, you should always keep your chest well out and your elbows down.
bench press as much as you can to help push your chest outward. These tips will allow you
Do not bend under the weight when the loads are heavy. The lats must always be well contracted.

SQUAT PILLS #4 - BREATHE

Inhale and fill your belly with air, not your chest! After that, contract your abdomen. This process
called Valsalva Maneuver, a method of breathing with the glottis closed that allows for an increase in the
intra-abdominal pressure to allow you to create a sort of air chamber that is pushed
from the abdomen against the spine to keep it upright.
The training belt is useful, if and only if, you know how to breathe in the right way and is used to improve
this effect of the air chamber pushing against the column. The majority of the belts is based on the idea
the fact that the belt serves to support the lower back and to 'force' the back to stay straight (hence
those who keep it going by doing all the exercises, from curls to lateral raises and even on machines!!), while
the best belts, like powerlifting belts, are made to do what their purpose actually is:
avoid excessive protrusion and help the abdomen to push the belly against the spine to hold it
straight.
The important characteristic that a belt must have is to be thick, but at the front!
I sincerely advise, before buying any belt, to learn the proper technique of
execution of each exercise, to learn to breathe perfectly and only after, when the loads will be
raised, to switch to using a belt.
To learn how to breathe correctly, I recommend a very simple exercise: stand in front of a
look in the mirror and try to breathe in as much as you can without moving your shoulders. If you move your shoulders while inhaling,
state inspiring at the chest level, if instead you manage to do it by pushing your belly out you are breathing with
diaphragm.
PILLARS OF THE BENCH #1 - THE GRIP

To understand how to grip the barbell during the bench press, we introduce the concept of grip and grasp.
In the deadlift or in various pulling exercises, generally when we grip, we center the weight.
of the hand. This is because we grip it, wrapping the tool with our entire hand. The problem of
placing a weight at the center of the hand during pushing exercises is one of the most common mistakes.
of the bench, or being with the weight pushed outwards with respect to the elbow. A position of this type, in addition
it is uncomfortable at the muscle level, placed in a position of stretching and stress, it does not allow
to best exercise one's strength.

Here comes into play the grip, that is, the contact of a part of the body with the tool. If we use a grip,
the barbell is placed on our hand, but we do not fully wrap it, we block it with our fingers and with the
hand to prevent him and it is placed, but the forearm muscles are relaxed and the weight is in line with it.
It is no coincidence that in ghirisport, a sport in which dozens and dozens of repetitions are ground out with the
kettlebell, if you use a carp grip, it really does not fatigue the forearm muscles and you don't have to force it.
the musculature to be in push.

As for the width of the grip, we cannot take the standard 81cm as a reference, the grip
maximum among the allowed indices in powerlifting. Maintaining such a wide grip for those who are not accustomed to it can
it may be uncomfortable at first, I recommend starting with the rings at that distance and, if necessary, should it be
desire, to slowly widen it until reaching the maximum allowed width. Wanting to give a speech
more generally, according to a study the optimal grip width is about 180-190% of the distance between the two
acromion, it has been shown that the injury rate to the shoulders tends to increase by over 200%
notably.

BREAK PILL #1 - Grip: double prone, mixed and hook

The mixed grip is the classic grip used in the deadlift and consists of placing one hand in
pronation and one in supination and is much stronger than the normal double pronated grip, as it avoids the
sliding of the barbell and provides a much more solid position.

This acquisition, however, in my opinion has a major flaw: although it certainly allows for a greater
activation has as another side of the scale the drawback of recruiting the muscles of the body in a way
Different. Having a supine hand means a different involvement of the bicep, a different position.
of the humerus, the bone into which, for example, the dorsalis (the posterior lip of the intertubercular groove) is inserted,
which will therefore contract differently and since this muscle has scapular, vertebral origins,
iliac and costal, means to act differently on all these sections.
Dangerous? Athletes easily lift up to 400kg in a double overhand grip and are alive and well. It can happen.
however, in the case of certain pathologies, a mixed approach may exacerbate any defects.

A double prone hold, although more limiting (since we are not in a competitive context, where at
On the contrary, the mixed one is definitely mandatory) allows you to truly enhance your strength. It is the link
Weak in determining the strength of the chain and in the break you are as strong as your weakest link.

One way to overcome the problem of the weakness of the double prone is the hook grip, in which the
The thumb is located under the other fingers, allowing for a better grip on the barbell.

If you're looking for a way to strengthen your grip during the deadlift, you can follow Mike Tuchscherer's advice: at the end
deadlift workout, unload the barbell and leave 50%, then do one repetition and hold
barbell in hand in hold for at least 30''. Do 3 sets. In each session try to increase the weight and
close the 30''. A nice linear progression over time.

PILLS OF THE BENCH #2 - POSITIONING THE FEET

The feet should be positioned from the perpendicular of the knee downwards, then towards the head. The sole should be...
completely resting on the ground, do not stay on your toes or with only a portion of your foot on the ground.
This will allow you to have good stability at the lumbar level and to be able to transmit a
good push of the feet against the trunk throughout the lift.

In some powerlifting federations, it is allowed to only keep the tip of the toe in contact.
remaining with the heel raised. Of course, no one comes to the gym to pin your heel to the ground, but
I consider this approach less valid, as it aims to emphasize solely the arch beyond.
how much would you be able to do in the normal position.

DISCONNECT PILLS #2 - HOW TO KEEP THE BACK

But is the lower back flat or hyperextended?

In the take-off from the ground, the ability to maintain the normal curves as much as possible is very important.
physiological of the spine during the lift, not necessarily with an exaggerated hyperextension.
In fact, all the discussions made regarding squats are valid, but it's worth spending a few extra minutes.
on kyphosis.

At the thoracic level, the back is not straight, but there is a physiological kyphosis. I see many who in the
squat and in the deadlift they try to go so much against thoracic kyphosis that they almost try to have a
second lordosis. This part of the back is therefore naturally 'curved forward'. Often when you see
the video of some champions, such as Konstantin Kostantinov or Benedikt Magnússon, usually
we can notice that they are always accompanied by the controversy 'oh, but they have a curved back!!'. In reality,
what accentuates the feeling of a curved back is the particularly pronounced kyphosis, more than a
lordosis absent, but the kyphosis is a natural curve, not a forced negative one. Anyway, what
What actually happens is that these athletes, although with perhaps a more pronounced kyphosis, have the
back completely locked during the entire movement, which is the really important thing.

PILLOLE OF A COUCH #3 - HOW TO SET UP AN OPTIMAL SET UP part 1

The fundamental point is obviously to squeeze the shoulder blades together. The main reason is obviously
salutistic, as keeping the scapulae well locked prevents unnecessary tensions on the
shoulders.

Here, however, I want to make an important clarification: it is not so much the adduction itself that is important,
how the fact that the scapulae are still. If you think about it, calisthenics are in complete abduction during
their free body figures, why don't they get hurt? Because the hollow is a blocked position, like this
like the one we hold in the bench. It is not important, therefore, that the shoulders are back rather than forward.
(even though I dare anyone to bench with their shoulders forward), rather than being still and locked. Injuries
they arrive at the moment when you are bench pressing, that is, when you are no longer pushing
with the pectoral, but with all those small (and weak) muscles that take care of moving the shoulder.

On a practical level, the reason lies in the fact that it is good to create the most stable base possible.
By tightening the scapulae, you are creating a narrower (and therefore more stable!) contact surface with the
Furthermore, having contracted shoulder blades contributes to increasing the compactness of the body. Obviously
then this contributes to a higher chest and closer to the barbell.

One thing I almost always do with those who have difficulty setting themselves up is to have them sit down and
help him to perceive with his hands what the position should be with tight shoulder blades.

Chi ha poca mobilità non riesca ad accentuare particolarmente questo movimento, ma ci si può lavorare
with specific exercises like the cat/cow and the 90/90. Paradoxically, I also believe in training on a bench with the
a narrower backrest can be useful, personally it has helped me a lot. Working with less space
and trying to occupy as little as possible is the key to a good setup.
PILLOLE DI PANCA #4 - Setting up an optimal setup part 2

The second thing that many forget is to lower their shoulders. The shoulders should be positioned in such a way that
to be as far away as possible from the ears. In reality, it is not the adduction that accentuates the arc, but this.
The real focus here is on thoracic mobility; the more you have, the greater the thoracic arch you will be able to achieve.
execute. Be careful not to try to accentuate the lumbar curvature for various reasons:

It's useless, it only causes tension in the lower back, but the chest doesn't rise and you always follow the same trajectory.
state dissipating energy, trying to raise a part of the body that doesn't need to be kept tense
-you will be annoying saying that the bow hurts the back. They will annoy you anyway, but
At least you will have a good setup.

An important consideration is that this set-up is exhausting. Many benches are not suitable because they do not...
generate enough tension with your whole body! It's not a comfortable position, it's not a position
relaxed: if you are relaxed, you are doing bench press wrong. As hard as it is to push, I have always given the
100% concentration thinking about how the hell I was set up on the bench. Then the movement is absolutely
simple, it involves adducing the humerus, it is not an Olympic lift: you touch the chest and come back up. The thing
It is complicated to remain a piece of marble during this simple movement.

You have to push with your whole body, from the tips of your toes to your shoulders to try to keep your shoulder blades more
push down as much as possible and keep your chest as high as possible.

PILLS OF THE BENCH #5 - DO I HAVE TO DO THE ARCH?

The arch is a preparatory position for setting the upper back, it serves to position the chest and the shoulder blades.
in the right position and transferring the push of the feet optimally to the chest, plays a role of
optimization of thrust and shoulder protection. It also serves to shorten the movement, but
that is not its purpose, it is an effect, not what is primarily sought.

This setting brings two important benefits:

1. The ROM of the chest increases, leaving less space for shoulder work (the bench is 'for the chest', right?)

The chest, by pulling back the shoulders and pushing the chest out, is pre-stretched, which therefore promotes its
work.
Speaking of the arch itself, it is important to consider that lordosis is a physiological curve.

Does the bow hurt your back?

The first thing we need to consider is how the weight is on the shoulder, so whether it is lifted.
20kg, which is 200, makes no difference at the lumbar level.
Since, in fact, the weight is borne by the shoulders, the bow allows for optimal positioning of the chest in
outside, pull the shoulder blades and remain constantly in a state of 'sinking into the bench' instead of
in a pushing position, thus best protecting the shoulders.

The human spine consists of 33/34 vertebrae, 7 cervical that form a lordosis, 12 thoracic
which form a kyphosis, 5 lumbar vertebrae in a lordosis and 8/9 sacrococcygeal that form a kyphosis.

The part of the back that is arched is nothing more than the lumbar region, which as mentioned is a natural
lordosis. What one is going to do on the bench is nothing other than maintain a physiological curve
natural.

It depends on mobility and the goal (especially!!) of each individual to enhance it or not. Those who do powerlifting can
accentuating it to reduce the ROM, those who aim for hypertrophy can simply maintain their own
curve. What absolutely makes no sense is to keep the back completely flat on the
backrest.

SQUAT TIPS #5 - THE DIRECTION OF THE KNEES

A good execution should involve pushing the knees out, because if the knees are not pushed out
The knees stick out because they will be pushed forward, and there will be more emphasis on the quadriceps.
On the contrary, pushing the knees outward optimally recruits the muscles of the chain.
posterior, that is, glutes and hamstrings.

Remember the words of Matt Wenning, American powerlifter: 'The squat is not an up and down exercise, is
a pushing out exercise. The squat is not an up and down exercise, the squat is a pushing exercise.
out of the legs!
BREAKING SPILLS #3 - BARBELL ALWAYS CLOSE TO THE BODY

A common mistake is to keep the barbell away from the body at the start.

Often the choice is influenced by the fact that one tends to scrape the barbell too much against the shins during.
the execution of the disengagement, but this is also a sign of an error.

A good execution requires that the barbell stays close to the body throughout the trajectory, without however
being pressed excessively.

In summary: red marks or abrasions on the shins yes, tears and rivers of blood no.

Besides being purely a dynamic issue, keeping the barbell away from the body also prevents
to contract the lats properly, giving less compactness to the back.

PILLOLE DI PANCA #6 - Where do I put myself?

Position yourself on the bench so that the barbell is above your eyes. If you place yourself too high,
with the barbell at chin height, probably during the execution of the positive phase of the lift
you will hit the bar against the supports; on the contrary, if you position yourself too low with the bar
beyond the forehead, you will have to work much harder to detach it and bring it to the right position to start
the raising.

PILLS OF BENCH #7 - The width of the grip

An important consideration regarding the grip width must be made concerning its link.
with the bow. Athletes who have the ability to create a good arc may be better off with a wider grip.
than what athletes with lower mobility do, as an extreme range decreases the
overall trajectory of the barbell, making the exercise less stressful for the shoulders. This is the reason
for which many athletes, who do not have the mobility to position themselves in extreme arcs, find it easier
with a tight grip.

BREAKING PILLS #4 - THE POSITION OF THE FEET

The position of the feet must follow our natural position that we have when we are standing. Who
walks with feet turned outward will find it comfortable to maintain the same position even during the
Detach, so that those walking with their feet pointed forward will find it comfortable to position themselves this way.
As for the optimal foot distance, a good way to find your own is to perform a couple
of jumps high or long. The width of the feet with which you land is the one closest to the best for
perform the disengagement.
A few words about footwear. You can perform the take-off from the ground even barefoot, but in general, it
recommend a pair of low shoes in Converse style. It can be quite useful to use some long socks.
sponge that reaches more or less up to the knee, in order to reduce abrasions, which still happen
they will be!

BREAKING PILLS #5 - HOW TO BREAK?

The deadlift, although often not believed, is a pushing exercise. If you don't learn to push, you will...
will approach the exercise incorrectly. The classic example given in these cases is to imagine
to grip the barbell and push down into the ground, although as an image it may be dated, I would say it is still
valid.
However, there are different approaches on how to push, in many videos you can see people ripping the barbell from
earth and who detaches it more 'slowly', what is the most correct way?
The great Soviet technicians recommend lifting the barbell off the ground slowly (of course, it is about
a relative slow down!) and accelerate right after. In this way, the lift will be smoother and there won't be a
exhaustion of energy and a slowdown caused by the first phase of the lift executed with a snatch. Furthermore,
Tearing the barbell is almost always an excellent (so to speak) method for getting out of line, as well as an indicator of
bad activation.
SQUAT TIPS #6 - THE SQUAT SHOES

As for footwear, in weightlifting and powerlifting, to perform a good squat, you

They usually wear high-heeled shoes. The reason is explained to us in summary by 'Kinematics changes using
weightlifting shoes on barbell back squat. The aim of this study was to verify the variations of the
the biomechanics of a squat performed with weightlifting shoes and flat shoes, and the result was that
wearing weightlifting shoes, according to this study, reduces trunk inclination during execution and
therefore the tensions on the lower back, slightly shifting the knees forward compared to one
squat with flat shoes. This also allows for less management of ankle mobility, allowing
even for those with some mobility issues, to comfortably go below parallel.

If we want to talk about a more general case, here we do particularly wide squats, like for example athletes.
from WestSide, tends to wear flat shoes, while those who have a more standard stance tend to
feeling better with high-heeled shoes. However, this is a general case, far from wanting to be
One rule. Many squat with flat feet even having a narrow stance and have no problems at all.

FLAT PANCA: STAY STILL or NOT?

During the decline of the flat bench, you should always try to keep your chest up, almost to
want to bring the chest towards the barbell, to force the scapula setting. You have to lower
relatively slow to force this chest stretch, as if you wanted to bring the trunk towards
the balance bar and not vice versa. The point of support is around the sternum, just below the line of the nipples, at
the second of the dorsal arch that you are able to make. The greater the arch, the slightly lower the point will be in
whom you will touch. The important thing is that when the barbell is at the chest, the elbows are well below it.
barbell, not inclined, in order to provide a powerful start.

Arriving at the chest, perform a brief stop. You could really spend a thousand words on the stop.
Generally, making a small pause at the chest allows for a much more technical and controlled performance.
preventing it from bouncing off the chest and magically finding yourself halfway through the movement beyond the sticking point.
Whether you seek strength or hypertrophy, the pause makes the movement much more muscular and I don't see
reason for not executing it.

Some recommend doing it with every repetition, while the Russian coach Boris Sheiko advises to do it.
only at the first repetition of a set and to perform the others in 'touch & go'. Personally, I recommend this.
the second variant only if you are sure that not doing the chest stop on every repetition allows you to remain
Anyway, technicians.

What also matters is that the starting from the chest is as explosive as possible to reach the sticking point.
point at mid lift with a good speed. A slow flat bench will not effectively pass this.
difficult point of the lift, speed is the key.
SPIN ON THE HEAD: WIDE OR NARROW GRIP?

It is important to always keep in mind that in pushing exercises, the more the body is verticalized, starting from a
horizontal position of the bench or push-ups on the ground, until reaching a slow forward, the more you must
tightening the grip. Generally, I recommend a comfortable grip that is slightly wider than shoulder width.
shoulders, varying by a few centimeters based on personal comfort

The correct functionality of shoulder biomechanics is essential to avoid injury. 95% of problems
we can encounter it when the movement rhythm we have between the scapula and the humerus does not
is respected. The shoulder joint involves three bones: humerus, scapula, and clavicle. Given that
rarely does the latter tend to alter the movement of the joint, we will consider
only shoulder and scapula.
When we raise the arm (abduction), the scapula follows by rotating internally. This occurs because
maintain the articular congruence between the head of the humerus and the scapular glenoid.
The rhythm (scapulohumeral) that establishes depends on the degrees of abduction (and it is not 2:1). Until
On average, 90° is the predominant shoulder movement, followed by the scapula up to an average of 150°.
to become more involved. The movement of abduction of the upper limb is completed by involving the
lumbar spine, which physiologically increases its extension. Therefore, perform the movements above the
testing with a flat lumbar area not only does not protect the back, but increases the risk of injuring it.
shoulder.
If the glenohumeral rhythm is not respected, the soft tissues located between the humeral tuberosity and
the acromion of the scapula will be compressed, leading to injuries of the supraspinatus tendon, bursitis and
problems with the rotator cuff.
Many people have difficulty sliding the scapula over the rib cage (scapulothoracic joint)
thoracic) because they have a shortened and contracted subscapular muscle. If you ask someone to help you put on
the fingers under the shoulder blade, you will be able to notice if they will enter easily or if the shoulder blade will remain attached to the chest.

In this case, it will be very easy to have an altered scapulohumeral rhythm. Consult a specialist for
decontracting the muscle thus freeing the joint (in reality, 17 muscles attach to the scapula, the
the withdrawal of each one can lead to changing the rhythm.

In conclusion, to facilitate scapular movement during overhead pushing movements, the humerus
should follow the direction of the scapula. The rib cage does not have a rectangular shape but is a
cylinder. The scapula resting on it has an average inclination of 30° (slightly tilted in
forward) compared to the frontal plane. The humerus should follow this direction to facilitate the sliding
scapular
THE SQUAT OF CHILDREN

To demonstrate how the squat is a natural movement that everyone is capable of performing, it is often used
the image of the little boy who can squat perfectly. True, but not because he is a
little powerlifting champion, but for a particular series of reasons.

First of all, we must consider the fact that the body proportions of a child are far from
from that of an adult human. In a 2-year-old child, much of the body weight is represented
from the skull. If your art history teacher in high school was good, she would have taught you that for
to represent a well-proportioned man you should dedicate 1/8 of the body to the head. Here, in a child the
the test represents at least 2/8 of the body. It follows that in a squatting position, the weight of the body,
represented mostly by the head, is projected forward and the different center of mass
allows more easily to crouch compared to an adult who instead sees a greater weight distributed in
torso and legs. This is also made easier by the different body proportions, as a child has
the torso that represents 50% of its height while the femur is proportional to the torso half as long
compared to what it should be in an adult.

As for the structure of the bones, it is important to consider that children when they are born
They have about 300 bones, 96 more than an adult, and only at the age of 25 does ossification occur.
complete and the definitive number of 206! Furthermore, the bones also have a greater joint space between them.
which allows children a greater joint range of motion. Think about the amount of bumps, falls, and so on that
Every child is subjected to: if children had the bone structure of an adult from the moment they were born,
probably few would reach adulthood. It is no coincidence that it is said that children are
indestructible

FLAT BENCH: ELBOWS UNDER THE BARBELL?

A truly essential concept during the bench press is that of "elbows under the"
barbell”. I often find myself reading this statement and, as correct as it is, it is poorly expressed.
interpreted.

To understand the concept of elbows 'under the barbell', we should not look at a bench press from the front or from
behind, but to the side!! What matters is that the elbows are pushing, that is, they are under the barbell seen
to the side, whether the elbows are wide or tucked in. If you don't have your elbows under the barbell, from this point
In view, probably then the push will be greatly affected.

To have the elbows directly under the wrists during a movement viewed from the front, we should keep
a relatively narrow grip, which is not necessary. Therefore, if you have to assess the push on the bench,
always look from the side or, even better, look at it from above
STACCO: DEPART IN A COORDINATED MANNER

A good execution of the deadlift must anticipate one thing more than anything else: a movement
coordinated of legs and shoulders. The main mistake actually lies in starting with the hip before the shoulders.
shoulders, the so-called hip thrust that is also mentioned regarding the squat.

To start in the right way, you need to pay close attention to the lifting phase that goes from the ground up to the
knee, as it is in this phase that it is determined whether a lift is good or not.
Start from the ground and push primarily with your legs, making sure to keep it constant.
the inclination of the back or, at most, slightly anticipating the movement of the back in relation to the
knees

This is the 'painful' phase of the deadlift, because the barbell will tend to create quite a few abrasions on the
your tibia, and that is why everyone in powerlifting uses thick socks up to the knees. I
I recommend: abrasions, not lacerations.
CHAINS AND ELASTICS - HOW THEY WORK
I believe it is important to spend a few lines regarding the use of chains and bands, made famous
because inserted by WestSide on the day dedicated to dynamic effort.

The concept is extremely simple and is divided into the use of two practices: deloading and overloading.

To explain them, we use two practical examples in order to make everything even more understandable.
As for DELOADING, imagine having to do a squat and having placed on the
barbell two elastic bands fixed at the top of the rack, which therefore pull the barbell upwards. As soon as
We take the barbell off the rack. The barbell is heavy, but we feel a slight assistance from the bands.
We perform the negative and as we descend we perceive the weight becoming lighter and lighter.
as the barbell descends, then we reverse the movement and during the ascent the assistance to the barbell decreases
more and more, making the lift harder centimeter by centimeter as we
we are approaching the closure of the movement.
Deloading thus refers to the 'de-loading' action performed by the bands on the barbell in a part of the
movement, in this case in the hole.

If we want to use the bands to perform OVERLOADING, we need to position them low and
then around the barbell. This time will be different, as soon as we detach the barbell from the rack and the weight becomes
to be heavier than the barbell is actually loaded. We go down and the weight becomes more
light every centimeter, then we reverse the movement and as we rise this becomes heavier until
reaching the peak of difficulty in closing.

Theoretically, the concept is the same: at the start of the movement, we carry more kg, while we descend.
the weight becomes lighter (either due to assistance or the decreasing tension of the springs) and as we ascend
the weight increased (elastic bands that give less support or that pull down).
In practical terms, however, the sensations are radically different, so I encourage you to try both variants.
because they are extremely different once incorporated into their workouts.

If the chains are complicated to find, you can easily find the elastics on Amazon.
available at various resistances and at a good price.

THE DIP AT THE PARALLELS

The parallel dips are an excellent pushing exercise, so use them as a heavy complementary exercise.
rather than training the triceps individually, as it is a multi-joint exercise and not an isolation one.

The dips should be done as deep as possible, while obviously respecting shoulder mobility. The greater the
depth, greater involvement of the chest and triceps.

As for the width of the grip, it does not affect the work of the chest and triceps, but rather of the back:
the wider it is, the more there will be an adduction work by this muscle.
If I had to give a basic guideline, here is what I would suggest:

grip a little wider than shoulder width

2. In the starting position, the shoulders must be low, contracting the lats and the scapulae adducted.
3. while going down, I would try to keep my elbows in as natural a position as possible, so neither
forced outwards, nor too close to the body. I would focus on keeping the chest bent forward,
even if not excessively, in this way the chest muscles will be used better and, which is not unimportant
A little, if it will be possible to go down more while better protecting the shoulders.
4. one goes below the 'parallel' of the elbow as a baseline parameter, just like in the squat. One can go down
more according to their own possibilities. Exactly like in the squat.
5. Go back imagining to push down and back, bringing the shoulder blades to the starting position.

CHAINS AND ELASTICS - HOW MUCH OVERLOAD TO USE?

Using chains or elastics leads to different sensations.

Chains simply add weight, while if you use bands you can feel the sensation of
to be literally pulled up or down. Personally, I believe that including both is the
best choice. Elastic bands are easily available on Amazon as well ([Link] while
for the chains you need to look in specialized stores.

An extremely important point concerns how much additional load chains and elastics must provide:
I feel like suggesting a load of around 10%. It's not a rule set in stone, but in my opinion
Working at 70% and finding oneself with a closure of 85-90% would create an excessive gap.
Trying higher percentages, you will notice for yourself when the gap may become too large. The idea is that
Russian according to which the variations from the fundamental should not be too pronounced, both at the level of
dynamic (load-related,

Boris Sheiko makes a very interesting suggestion in this regard. Don't think, in fact, that chains and
elastic bands are an American invention, they are used in every training school! The Russian coach
talking about the inclusion of percentages around 90% in training, he claims to also include
hidden training at 90% to avoid putting too much psychological pressure on the athlete.

For example, he says, if you are doing deadlifts with chains, each chain weighs 10 kg and you do heavy singles, in the
during the closing phase of the lift you will have more than 90% on the barbell. The same happens with the bench press with bands that
they provide 25-30 kg of tension and allow you to feel 75-80% like 90%. Thus, even the
Coach Russo suggests an overload of about 10-15%, not more.
SQUAT - DO THE KNEES NOT GO BEYOND THE TOES?

A crucial point during the execution of the squat is the position of the knees. A squat below the
well executed parallel requires that the knees do not go excessively past the toes.

I say 'excessively', rather than absolutely, because in the presence of particularly leveraged situations.
disadvantageous for squatting (femurs very long in proportion to the rest), it may be necessary to move forward
slightly. I also talk about squats in the context of powerlifting, weightlifters do squats ass to the grass with the
knees damnably forward and I wouldn't feel confident enough to say with unequivocal certainty that it is a mistake

When it comes to a mistake that should absolutely be avoided?

Almost everyone who approaches the squat for the first time is afraid of bending their back, so
they tend to carry all the weight forward by bending their legs, keeping their back straight and bringing the
knees as far forward as possible to have the idea of going down. In some cases, on the first attempts, I even see
raising the heel, this is because one seeks a total verticality of the back, for fear of hurting oneself if the
if it were to lean. In this case, it is an error that must be absolutely avoided.

If instead you manage to go below parallel with a good dynamics, keeping your foot fully on the ground,
So there is no problem.
HOW TO SAY GOOD MORNING?

Good morning is one of the main exercises for strengthening the posterior kinetic chain (glutes,
femoral, lumbar) and it is an excellent complement, whether we are talking about squats or deadlifts.
What are the basic rules of good morning? It may seem simplistic, but good morning is nothing more than
a bow. When you bow, you push your hips back, bringing your shoulders forward and letting go
the tibia firm. Basically, moving forward, you push your butt back to keep the balance centered.
body.
The main impulse comes from pushing the butt back, while keeping the back and shins straight.
continuing the descent as long as you can keep your back straight and the movement does not become awkward.
blocked by the tension of the hamstrings.
Once you reach the end of the movement, ascend in the same way by pushing well with your heels. Keep the
keep your chest out throughout the performance and, speaking of heels, as you go down, feel it well
pressure of the foot that shifts onto them almost to lift the toes (don't do it!)

Figure 183–Good Morning

It is not necessary to arrive with your back parallel to the ground, what matters is to move your hips backwards.
as long as the lordosis can be maintained. One of the main mantras to keep in mind is that the tibias do not
They must move! If you are moving your shins, you are probably doing some sort of half-squat.
THE HYPERTROPHY PHASE IN POWERLIFTING:

The first thing to consider when talking about the hypertrophy phase is the volume and our goal.
it should increase the volume week after week. You can increase the weight, increase the
repetitions, increasing the sets or a combination of these.

The optimal loading percentage for working in this phase varies from 60 to 75% of the maximum, with a range of
repetitions that range from 6 to 12 repetitions. The optimal weekly volume for lifts ranges from 15 to 30 sets.
complementary included. This means that in the 30 sets we also include (if we're talking about legs) any eventual
leg press, front squat and squat variations.

How much it is depends obviously on each person, each of us has a maximum recoverable volume.
(MRV) different from the others.

This phase is ideal for incorporating compound exercises that work all the major muscles involved.
and in your MRV include all the exercises that are strictly related to the main lift. In the case of the
squats include front squats, barbell high rack, leg press, but of course keep out of the MRV exercises like
the leg extension. For the bench same speech, count all compound exercises, but keep crosses out,
isolation exercises and back exercises. The same applies to deadlifts.

Is strength training done with low repetitions?

When we talk about powerlifting, we talk about giving your all in every repetition and forcing a position.
trying to keep it as tired as possible is one of the best ways to learn a
movement.

Do 3 sets of squats; if there are issues, for example, with the butt rising too early during ascent,
Not helping to solve it, on the contrary, making an effort to keep the abdomen well contracted, the chest high and
restart in the right way at the week/eighth repetition, when the heartbeats start to be
When you are tired from the repetitions performed, it is the best way to learn the technique.

Everything obviously considering a set as a collection of singles, leaving each repetition well separated.
From the following: a high succession of individual ones is the key to learning the technique.

Absurd proposal? Take 50% and make it a 10x10. You will see that in the last sets you will find it by yourselves.
optimal trajectory to complete the lift.
When doing a max test, is it better to do squats, bench press, and deadlift together?

It depends. In powerlifting, there are both full competitions and specialty competitions. If you have a competition planned
So it is good to learn to manage all three lifts in a single day and do a complete test.

If you are not doing powerlifting, do not have a complete competition planned, or are not used to doing
all three lifts together, it is not necessary to do a competition simulation, you can take a week
of tests, such as in the Russian cycle.

Monday: squat
Wednesday: bench
Friday: break

Also consider that nothing prevents testing the limits at very different stages of programming between
them.
THE PRINCIPLE OF SPECIFICITY

To give you a perspective of specificity, we could say that we shouldn't even include it among the others.
principles, because it is above every other principle. If we overload and manage fatigue, but of a sport that
if it's not powerlifting, then we are wasting time and energy.

The definition of specificity lies in the fact that each bodily system adapts based on the stimulus that
receive. The implications are that training for powerlifting should focus primarily on
to get bigger muscles, make these muscles stronger, and train the lifting technique you want
become stronger.

Much of your training must focus on the fundamentals or their close variations. You need to use weights.
heavy and focus on a medium-low range of repetitions. The complementary exercises should also be done for the
the right muscles. You should aim to have a bigger chest, stronger triceps, larger quadriceps, and a
stronger rear chain!

What you need to do is therefore

Become bigger in the right muscles, therefore stronger and more technical
The stretching and rehab work are separate from strength training. If you're training, train. If you're...
While doing rehabilitation, do that. Don't mix the two things.
Avoid any powerlifting program that includes work with more than 10 repetitions, movements
that you do not need directly and that lacks the main movements or does them with too little
frequency.

THE PRINCIPLE OF OVERLOAD

We have seen, when talking about specificity, how the starting point is the choice of the correct exercises. If
So use the overload correctly in these exercises, you are on the right path to success.
in the strength.

The overload is divisible into two parts: becoming bigger and stronger. To do this, it is necessary to train.
lift heavy and train heavier. If you do 200kg x 3, the following week 190kg x 3 and the week after that again.
180kg x 3, non state sovraccaricando nel modo corretto! Mi pare scontato. Al contrario un buon modo di
To act is to lift 200kg x 3, 205kg x 3, and so on. Depending on the phase you are in, there are different approaches.
on overload:

Hypertrophy: first sufficient volume, then intensity

Strength: sufficient intensity, volume
Peak phase: sufficient intensity is required
The variables are reversed depending on the goal. If you are looking for hypertrophy, the first thing that matters is the volume and
then the intensity. If you aim for strength training, intensity comes first and then volume.
In the final, peak phase, only the intensity matters.

THE PRINCIPLE OF OVERLOAD: WHAT NOT TO DO

The first thing to avoid in strength training is using exercises with weights that are too low, unsuitable for
breaking homeostasis. Doing skull crushers is not enough to get bigger triceps, you need to go to
focus on heavy exercises (close grip bench press, JM press, board press).

Another idea to avoid is using too many of the so-called "speed days".
These are technical days, but they do not allow for enough overload to improve.
To improve, you need to focus on the classic range of 3-5 repetitions with an appropriate load.

Finally, you need to keep track of your workouts. The goal is to try (in a scheduled way) to beat
your old records, if you don't know how much you've done and when, you can't try to improve and
program your improvements.

THE PRINCIPLE OF OVERLOAD: WHAT TO DO

Training must be hard. In a 4-week mesocycle, each training session must be heavy, already
from the first week, and the last week before training must be a real hell, so much so that
make you want to stop training. If you train and did not plan a deload, but
The training is not heavy, why are you training? It is not heavy training, it is not a deload.
Why are you training? What is the purpose of that day in your training?

A good idea is to try to increase repetitions or sets in the various weeks and plan to beat the
your old personal record over time. Only then will you know if you have become stronger! Of course
in the range of 3-5 repetitions.
In summary, you need to use the main movements following the principles just outlined, especially the exercises.
heavy.

Start each mesocycle with moderate reps/sets and weights, then increase throughout the mesocycle. If the last
the week is not so devastating that it makes you want to stop powerlifting, then you are not training
quite heavy. After this, download (we will see it later) and then repeat. This is what
you have to do.

When you train, you also have to decide: either you are training, or you are unloading. Never confuse the
Two things. Also remember: if it seems too easy to work, it probably is.
HOW MUCH TO RECOVER BETWEEN SERIES?

According to scientific studies, the optimal recovery time for phosphagens (creatine phosphate/ATP) is around
3 minutes. The real question we need to answer is whether the recovery of phosphates is necessary or not.

For those seeking hypertrophy or are endurance athletes, it seems that optimal recovery is around 60.
seconds, this is to create high levels of lactate within the muscles. It is even recommended a recovery
equal to the time used to perform the training set with 8-12 repetitions, that is a 1:1 ratio between
recovery and training.

For strength athletes, however, this does not seem to hold true, as the optimal recovery time is
indicated between 3 and 5 minutes to allow for the best regeneration of phosphates, this is because their
recovery allows you to express maximum strength in training sets.
Obviously, the discussion does not end here; there are many training sessions that involve working times.
limited. Going to keep recovery times limited will make you train under fatigue conditions, a situation that
In many cases, it can be incredibly useful, as we have seen when discussing high repetitions.

TRACTIONS: AND DO YOU USE RINGS?

Let us imagine, in a very concise way, the musculature in the forearms as made up of tendons.
"oblique," which originate from the epicondyle or the epitrochlea, with insertion in the wrist. The positions of
supination or pronation, if forced, stress these muscles, from which the origin of
very annoying epitrochleitis (golfer's elbow) or epicondylitis (tennis elbow).

From a physiological point of view, when the arm flexes, the hand tends to supinate; conversely, in extension.
tends towards pronation. For fans of the 'paleo', the pronation-supination movement is what allows
to take something and bring it to our mouth.

To address these issues, we have a rather simple and also cost-effective solution: the use of
The rings allow for the best mimicry of the physiological movement of pulling and enable training without issues.

THE OPTIMAL TRAJECTORY OF THE SQUAT

A good squat should have a negative barbell line and a positive one as much as possible.
possibly overlapping, to check your level you just need to record yourself and use one of the many
free programs that you can find on the internet, like Kinovea. Normally, the less technical you are and
the greater the distance between the line drawn by the negative and the one drawn by the positive will be,
The typical example is the sculata. On the contrary, the more technical you are, the closer the two lines will be.
THE TRAINING VOLUME ACCORDING TO THE RUSSIAN SCHOOL

According to Russian coach Boris Sheikos, if the volume is determined by the number of lifts (NBL = number
for bar lifts), a low volume is considered around 50 NBL, a medium volume around 51-100, high over
the 100 lifts for training.

The volume takes into account loads starting from 50% and above. If we look at a classic 'pyramid',
these volumes are reached quite easily:

50% x 8 x 1, 55% x 7 x 1, 60% x 6 x 1, 65% x 5 x 1, 70% x 4 x 1, 75% x 3 x 2, 80% x 2 x 2, 85% x 1 x 2, 80% x 2 x 2, 75% x 3 x 2

70%x4x1, 65%x5x1, 60%x6x1, 55%x7x1. 50%x8x1 (81alzate)

The powerlifter Maxim Barkhatov managed to execute up to 110 total repetitions per lift in a single session.
training.

THE ALTERNATION OF LOADS ACCORDING TO THE RUSSIAN SCHOOL

The best way to achieve results is to use exercises with different loads and resistances, in order to challenge
both strength and willpower are tested (85%-100% of the maximum).
Modern advances in sports are impossible without maximal or sub-maximal weights, but these
they contribute to development only if they are well alternated with medium and low weights, thus creating the conditions
to help the athlete recover better after heavy exertion.

The average loads support the efficiency of the athlete's body at a certain level, and the higher loads
Contents, used after heavy and medium loads, aid recovery, increasing the effectiveness of the athlete.
In training. Recovery is an integral part of the training process.

A reminder, for training with low weights the ideal weight to use is between 50%-60% of the
maximum, for training with medium loads the range is between 70%-80%, for heavy training close
at 90% and for maximal training over 90%.
Keeping the elbows forward is one of the key points of the front squat.

First of all, keep your elbows forward to keep your back straight.
luogo, perché tenere i gomiti in avanti evita che nel punto più basso questi vadano a scontrare le ginocchia.
There are athletes who have broken their wrists from hitting their knees too hard during the negative.