Visible Capillaries On Chest

Edited by Dr. David Marciano

"The winning of the personal trainer is the customization of training through rigorous application of science .
Phrase obvious, right? Too bad that it is often the obvious to elude us.
A personal trainer can not possibly afford to give a attended the same board for another drafted, it would be a significant loss of image, and then not talk about the certain loss of the customer.
Without going into too much theory, trying to go straight to the point, explaining how a personal trainer draws up a training program tailored to a person whose purpose is, for example, the ' increase in muscle mass.

personal training: a point

How many sets and reps we assign ?
Without the usual theories / bar talk, we take science and apply it.
Science of SET (per muscle group).



Science of repetitions.



we speak, on average, by three sets of two exercises per muscle group, with a load that allows for approximately 8 to 12 repetitions. We are obviously aware that a program that respects not is just a link in a long chain represented by periodization, then, must vary during the year sets and reps. No 15-20 series, as we usually see, and science, not contradicting anything, leads us to the second point.

personal training: two point

How long train
Training induces resistance against rising testosterone, a hormone responsible for the increase in muscle mass. After about an hour of training the production of this hormone decreases, giving space to the secretion of cortisol , also called stress hormone. This is the bitter enemy of performance and increase in lean body mass , and is inversely proportional to the production of testosterone itself. Then, extend a workout for over an hour to say decline of testosterone and cortisol rise, in other words: training unproductive.

personal training: three point

How much rest between several other

The recovery time between one series and another, needed to increase muscle mass, ranging from 60 "to 90" because this time does not allow a complete recovery ATP (energy required for contraction). In this situation, the body - through a process called super-compensation - is forced, in order to increase transport, to stimulate muscle growth.
recovery times higher (3 '- 5') induce a greater charge of adenosine and are particularly suitable for strength training .

98.44%

Seconds recovery	Percentage of ATP regenerated
30 "	50%
60 "(1 minute) 75%
90"	87.50%
120 "(2 minutes)	93.75%
180" (3 minutes)
240 "(4 minutes)	99.61%

personal training: four point

How many days a week? 2 - 3 - 4?

To answer this question, I must introduce the speech BIA (bioimpedance ). This is a tool that - By measuring the water body - allows us to understand with certainty the volume of work that our coach is able to support.
bluntly see if we can draw up a training program for 1 or 4 sessions a week, nothing general, all overly precise.

personal training: five point

Choice of exercises


Since we have to choose 2 exercises per muscle group and the fact that everything must be concluded in one hour, we must be very careful. Certainly take away a bit 'all machines, which in terms of trade do so much, but from the biomechanical point of view are often deleterious.
would choose multi-joint exercises that allow to lift heavy loads without preparing the body as a medium - to long-term postural abnormalities . But before all that, we need to verify the freedom joints and any muscle tension, to see if a given year or less is suitable to our client.
For example: check

stiffness tibial - tarsal joint and lumbar spine is essential to evaluate the inclusion of the king of exercises " the squat "
check stretchability of the different muscles to assess the movement from ROM to be undertaken during the year;
assess the presence of abnormalities of the spine: kyphosis as , hyperlordosis, scoliosis and more.

remember, always, that we must be a personal trainer to decide what is best for our assisted and not him. That is, if it is the classic gentleman who wants a breast of steel but has a significant kyphosis, resulting anteriorizzazione shoulder, make him work with exercises for the chest would be a massacre if the first did not give back, at least in part, a certain harmony.