Introduction
In this article we will propose a method DON'T too advertised but extremely simple and, at the same time, among the most productive: the system ofprevailing exercise.
The method is quite similar (in terms of structure and purpose) to the better known German Volume Training (GVT) and can be used as a valid alternative to it.
It could be very useful to try them both, evaluating which one best suits your characteristics.
What is it about
What does the prevailing exercise system consist of?
In simple terms, this method is to execute basic exercises evaluation with 10 series da 10 repetitions, in order to subject a certain group of motor units to a massive volume of repeated efforts in order to hypertrophy them.
The prevailing exercise system allows you to perform a workload considerable, with all the positive effects that this determines on hormone production (GH, testosterone, etc.).
Summary on the prevailing exercise system
Here is a brief presentation on the prevailing exercise system.
Example
MONDAY: Pectorals, Deltoids, Triceps, Abs
Wednesday: Lats, posterior deltoids, biceps
Friday: Quadriceps, Hamstrings, Calves, Abs
Notes and recommendations
- Before the indicated "actual" series, warm up with some series (they are indicated) at low repetitions (about 5) and with gradually increasing weights;
- Remember to push the sets to the limit; when you find that you can no longer keep the repetitions above 6-7, lower the weight by 10-20%;
- Adopt a 3-4 week mesocycle, with 2-3 weeks of loading and a week of absolute rest.
- For greater productivity, try to alternate the mesocycles in which you use the prevailing Exercise System with mesocycles of different purposes (strength mesocycles, etc.).
Variant
A possible variant
Table A - Pectorals, Deltoids, Triceps, Abdominals
Table B - Quadriceps, Hamstrings, Calves, Abdominals
Table C - Lats, Pectorals, Posterior Deltoids, Biceps
Notes and recommendations
- Before the "actual" series, it is necessary to warm up with some series (they are indicated in the tables) at low repetitions and with gradually increasing loads;
- The series must be pulled ALL (apart from the warm-up ones) to the limit; this will have the consequence that the repetitions, series after series, will decrease. When - gradually during the series - you find that you can no longer keep the repetitions above 4, lower the weight by 10-20%.
