THE EUSEBIO METHOD – BODYBUILDING TECHNIQUES
THE EUSEBIO METHOD – BODYBUILDING TECHNIQUES – How often do fitness instructors hear:
My training schedule has “expired”! Shall we change it?
But how long should a training program last?
Does the muscle really get used to the same exercise and no longer have any benefits?
THE EUSEBIO METHOD – BODYBUILDING TECHNIQUES –
Some time ago, I had the opportunity to spek with a bodybuilding professional who shared with me that the legendary Arnold Schwarzenegger kept his training schedule for 13 years.
I was obviously amazed by this statement, but I got to the bottom of the matter.
Arnold, after years of training, had rightly learnt and understood that each of us, based on our own
structure, our joints and genetics, perceived that there were exercises more or less suitable for recruiting and congestion of the muscle groups.
For example, there are some people who love the bench press, ecause they derive an important muscular solicitation from it, others prefer the dumbbell presses, still others prefer a guided bench press… and so every athlete, for each muscle, has his own preferences.
These preferences, for an advenced athlete, are dictated not by the ease in performing a certain exercise, but by the effectiveness it perceives on congestion of the muscle itself!
But can keeping the same exercises forever continue to yield results?
Certainly yes and we will see how.
EUSEBIO METHOD – BODYBUILDING TECHNIQUES –
The execution of a certain exercise does not change, what can change is the training stimulus.
Then you see that with the same exercise you can combine several training techniques:
Repetitions, various recoveries, supersets, stripping, rest pauses and so on…
On the basis of what has been said, I have developed (studying various training methods) a training schedule of 3 or 4 sessions per week, divided into several microcycles lasting one or two or three weeks to be repeated.
For every micro-cycle, therefore every week, or two or three, the exercise is always the same, but the training stimulus is not.
EUSEBIO METHOD – BODYBUILDING TECHNIQUES –
In this training routine, it is almost impossible for the muscle to get used to the training stimulus, indeed being educated to perceive the sensation of the chosen exercise by changing the training (not the exercise) we are sure to reach complete muscle exhaustion without inventing ourselves new dynamics.
In the tables below, I have chosen some exercises as an example.
In the microcycles listed without description it will be the athlete who will choose the routine based on what has been said, these exercises will be maintained until the end of this fantastic training mesocycle.
good workout !!
EXAMPLE OF MICROCYCLES ON 3 WEEKLY WORKOUTS:
click on the microcycle to download
TABLES OF PRINTABLE NEUTRAL MICROCYCLES:
click on the microcycle to download
EXAMPLE OF MICROCYCLES ON 4 WEEKLY WORKOUTS:
click on the microcycle to download
TABLES OF PRINTABLE NEUTRAL MICROCYCLES:
click on the microcycle to download
The EUSEBIO METHOD
HOW TO PERFORM MICROCYCLES:
1st MICRO CYCLE:
Perform the first basic multi-joint exercise preferably by performing 4 series between 5 or 6 repetitions, adjusting the workload and recovering between one series and another one minute and thirty seconds.
The load to be used is subjective, the training range in this case is between 5 or 6 repetitions; if I can do 8 0 9 with the load it means that it is light, vice versa if I do only 3 or 4 it means that it is too heavy.
the second exercise can be chosen both multi-joint and mono-joint or complementary. (example presses with dumbbells for the pectorals or crosses).
In this case the training range is raised to 8/10 repetitions and one minute is recovered between one series and another.
Last basic or complementary exercise a range between 10/12 repetitions.
when in the training table I find written to exhaustion it means a range between 12/15/17 repetitions, to exhaust the muscle glycogen of the trained muscle.
2nd MICRO CYCLE AND 3rd MICRO CYCLE
Very simple to interpret.
Perform the exercise at exactly 12 repetitions with one minute of recovery for all exercises (apart from the calves and abs).
This micro-cycle is to be combined with the 3rd micro-cycle, for example alternating a week or two between the 2nd micro-cycle and the 3rd micro-cycle for 4/6 weeks.
The 3rd micro-cycle will instead have a training range of 6 repetitions with a minute and a half of recovery.
Work and different stimulation on the muscles alternating pumping and therefore the ability to improve the condition of glycogen in the muscles and vascularization, alternating with a higher myotension, one of the parameters for those seeking hypertrophy or strength.
4th MICRO CYCLE:
This is super series.
A basic multi-joint exercise is usually performed with a complementary single-joint exercise on the same muscle group.
Example:
BIBS:
Bench presses in super series with crosses on 30 ° bench with dumbbells, this is a series (super series), in the card 4 series made in this system.
Last exercise as I said above, to exhaustion, with a training range between 12/15/17 repetitions.
5th MICRO CYCLE:
It is a stripping technique.
A series will be composed as follows:
I perform 6 repetitions adjusting the load so that the 7th repetition is not able to perform it, and immediately without recovering I reduce the load and perform another 6 repetitions, I repeat the same for the third station, this is a series, 6+ 6 + 6 (obviously climbing the load and without recovering.
6th MICRO CYCLE:
The series in this case are interspersed with strong pumping myotension.
The first exercise, preferably multi-joint, will be performed as follows:
first series 12 repetitions adjusting the load, recovery one minute and in the meantime I load a weight that allows me to perform only 3 repetitions, perform these recovery one minute and thirty and carry the load again to do 12 repetitions, and so for the other series.
7th MICRO CYCLE:
This is the Giant Set.
on the same muscle group three different exercises are performed without recovering between one station and another.
For example, for the quadriceps:
I perform leg extensions 8/10 repetitions, without recovering I always perform the squat 8/10 repetitions and immediately always without recovery a leg press or lunges or other …, this is a series in a giant set, with a recovery of at least 2 minutes between one giant set and the other.
The difference from stripping is that in the giant set different exercises are used for the same group, in stripping one remains on the same exercise.
8th MICRO CYCLE:
The executability of this technique is intuitive.
Initial sets with high tension of mine, of 5 reps (adequate load) and a minute and a half of recovery, combined with a final pumping set of 20 reps.
Then I perform a series of 5 reps and recovery one and a half minutes, I perform another series of 5 reps and recovery, up to ending with 20 repetitions obviously climbing the load.
9th MICRO CYCLE:
This is the reverse pyramid technique.
I perform the first series by performing 12 repetitions by adjusting the load, recovery one and a half minutes, I load the load significantly and I perform 10 repetitions, recovery, load and I perform 8 repetitions, and so on until I perform only 3 repetitions, always adapting the load.
10 MICRO CYCLE:
This time, the training schedule is structured as follows:
I perform the first exercise for example the bench press and recovery, the second series always on the same muscle group will be done with another exercise, for example the crosses, after which recovery and also the third series will be performed a different exercise, for example the dep.
I repeat this syntax of enforceability 3 or 4 times.
11th MICRO CYCLE:
Technique based on muscle pre-fatigue.
Having chosen an exercise, in this case a monoarticular complementary is excellent, I perform three sets of 20 repetitions, to exhaustion, with one minute of recovery.
Once the three series are finished, I repeat the same exercise by performing 3 series, but this time with a load that allows me to perform only 6 repetitions and a recovery of one and a half minutes.
12th MICRO CYCLE:
This is a training technique called Rest-pause.
The rest break system provides for the execution of repetitions with loads close to the maximum (90% -95%) followed by breaks from 5 “to 10” before performing the next repetition. The rest-pause must be carried out for a maximum of 5 – 8 breaks and no more than one or two sets, a further two or three sets may follow with other training systems.
Depending on the percentage of load that you decide to use, the number of repetitions will be adjusted, for example in the first table, for example, 1/2 repetitions are described with a load between 90/95% of the max, but you can also perform 3 / 4/5 repetitions with 90/85/80% of the max and recoveries between 10 and 20 seconds for a total of 3/5 breaks as shown in table b.
Another variant consists in using a certain percentage of load and carrying out the maximum number of repetitions, recovering 20/25 seconds and with the same load other repetitions are carried out until failure.
13 ° MICRO CYCLE:
It consists in performing a series to exhaustion with a high load and a working range from a minimum of 4 to a maximum of 6 repetitions; once the concentric exhaustion is reached, the weight of the tool will be unloaded by 20-30% and you will continue to push until exhaustion, producing from 6 to 10 repetitions. It is important to minimize the dwell time between the two series, theoretically trying to make a single series.
THE EUSEBIO METHOD
CONCLUSIONS:
The variable microcycles system is used to train all the qualities that the muscles possess, always aiming to increase the hypertrophy as much as possible and not to give the muscle the possibility of stalling, since we always vary the stimulus.
It should be noted that in order to trigger the mechanisms for hypertrophy or other, the way of eating becomes fundamental, even more than the training stimulus.
I therefore remember that each micro cycle must be combined with a certain period in which I will adjust the diet, therefore the nutrients, based on the stimulus that I decide to give to the muscles in that period.
P.S.
For each exercise, you can type in the name of Roberto Eusebio’s exercise + in google or other search engine and you will find the video illustration of how to perform the specific exercise.
