Holistic Training for Real Diehards!

Comprehensive training involves performing three exercises for each muscle area in a series of low, medium, and high intensities. The aim is to maximize the growth of our fast (white) and slow (red) muscle fibers. In this training, we focus on both functional and isolation exercises, but we initiate with heavy sets and utilize progressive loading as the number of repetitions increases (contrary to typical mass training). Consequently, appropriate preparation for the training and the execution of 2-3 warm-up sets are essential.

The training process can be divided into four stages: Stage I (warm-up) involves performing a thorough warm-up to prepare our muscles for work. To do this, it is recommended to perform 2-3 sets of basic exercises with a load of about 40-50% CM, which will allow us to prepare the joints and tendons well for exercise. Stage II (maximum effort) - we perform 1-2 sets here in the range of 5-7 repetitions with a weight of 85-95% CM. We focus mainly on white fibers through the large weight and low number of repetitions. Stage III (transition phase) - we perform 1-2 sets here in the range of slightly more repetitions than in the previous set. It is assumed that they should be 12-15, with a weight of 70-80% CM. We stimulate both red and white fibers. Stage IV (completion) - we perform 1 set here with 25 repetitions (until muscle failure) to maximally stimulate the red fibers (slow-contracting).

Exercise based on a holistic approach allows for significantly better activation of muscle fibers in conjunction with traditional strength or mass training. This results in a substantial increase in strength and progress throughout the entire period of its application and increases the amount of training.

In a comprehensive training plan, we select for large muscle groups two more complex (major) exercises and one isolated exercise, and for smaller groups one basic exercise and one isolated exercise. We plan a comprehensive training for 4-8 weeks, with each muscle group being performed once a week. In the first case, we increase the weight from training to training by about 5%. In the 8-week plan, we increase the weight by 5-10 kg or also by 5% every 2 weeks. However, I recommend using the 8-week option here because it is more optimal for muscle fiber development and guarantees constant progress, resulting in better results. Standard plan for the entire training: – Basic exercises: 2 x 15 (warm-up set) 3 x 6; 2 x 12; 1 x 25; – Other exercises: 1 x 6; 1 x 12; 1 x 25.

In reference to the aforementioned data, we presume to carry out two fundamental exercises for large sections + one isolation exercise, while for smaller sections we will conduct one fundamental exercise and one isolation exercise, namely:

– pulling bars on an inclined bench 2 x 15 (warm-up series) 3 x 6; 2 x 12; 1 x 25; – pulling rods on a horizontal bench 1 x 6; 1 x 12; 1 x 25; – stretching using cables from the upper pull 1 x 6; 1 x 12; 1 x 25; .

–Performing French press in a lying position using a broken grip 2 sets of 15 repetitions (preliminary series) and 3 sets of 6 repetitions; 2 sets of 12 repetitions; 1 set of 25 repetitions; – Performing forearm straightening using lines on the upper pull 1 set of 6 repetitions; 1 set of 12 repetitions and 1 set of 25 repetitions.

Comprehensive training is intended for individuals who are building muscle and those who wish to decrease excess adipose tissue. It should never exceed 8 weeks. After this time, it is recommended to change the training method or exercise pattern. Training by performing series of low, medium, and high-intensity exercises optimizes the growth of our white and red fibers, leading to better outcomes. I strongly advise against beginners using this method.