Fundamental Training - Say Goodbye to the Unsatisfactory Area!

The aim of this training is to enhance a specific muscle group, regardless of whether it is about strength or general development. For example, if we want to improve the upper part of the back muscles, such as the quadriceps, we should take it as a priority. Then the training for this part of the body will be done twice a week. The first training will be more intense and focused mainly on the bulk exercises, and the number of repetitions we do will be 6-10.. However, the second training is also based on mass and endurance, we put the biggest stimuli on isolation exercising. During this training, we do 12-15 repetitions.. This variety in training allows us to work on both the red and white muscles.. By doing this, we also avoid overtraining, and the muscles receive new stimuli.

During priority training, where we emphasize the appearance of the back, we train all other body parts at 80% CM level, always avoiding the risk of muscle failure! The body should not be subjected to excessive exertion, as this could slow down the regeneration and development of the weaker body part (back). We always start the training with exercises focusing on the specific muscle group, the strengthening of which is our priority.

The least developed muscle group, in this case the back, we train twice a week, with one training session at the beginning of the week and the other at the end. However, let's not overdo it here with the number of exercises and sets, because it will not lead to faster muscle growth. For large muscle groups, I suggest doing 3 exercises in 4 sets, while for smaller ones, we do 2 exercises in 3 sets. Here is a sample 5-day plan:

I recommend all those who wish to enhance a particular muscle group to engage in this type of exercises... Based on my personal experience, I assert decisively that it is efficacious and delivers the anticipated outcomes... The most vital factor is perseverance.