Undoubtedly there are three basic exercises in which we maximized the strength of man. These exercises include: bench press, squat and take off., With records that seem unattainable with more than 400 kilos bench press. While not everyone can get to accomplish this feat, we can increase our force, using some of its most popular methods. It is the most recognized. It produces better profits intermuscular and intramuscular coordination. For weights are used near maximum 1-2 repetitions, but in the true maximum stress method using a repetition. When using three repetitions is called the method of heavy efforts. This maximum repetition is not necessarily always the best personal brand, but the maximum that the weightlifter gives his training at that time. The same is used to replace a maximum effort training. This method uses sub-maximum weight at full speed. It seeks to develop explosive power. Rubber bands and chains should be used to avoid the slowdown of the bar. The bands also increase the eccentric phase of movement. Repetitions should be low (1 for takeoff, 2 to squats, bench 3). Never go to failure. Do not continue if the speed of the bar decreases. Lospesos should change (or resistance bands or chains) to require greater adaptation in metabolic reactions and muscle coordination. The speed of the bar should be 8 meters per second or higher. No fewer than six series and 90 seconds between sets. This method changed the way we train at Westside Barbell in 1983, and was refined for 24 years. Repetitions to failure are complete without assistance. The method is also used in machines, but it is a waste of time. The machines mostly work on the principle of peak contraction. This method is based on increasing lafuerza the weaknesses of the movement phases. For example, do 4 sets with macuernas with a weight that would do 15 reps cold. Making these series before the days maximum and dynamic work deesfuerzo bench. Also before the dynamic work in squats and on the day of maximum effort takeoff and squat. If it is too strenuous, do it 3 times a week. For a second workout, do 2 sets 2 times per week. Each training switch grips. This system increases the mass and work capacity. The method of "pull-push" is a variation of parceled training method, however, has its own characteristics. Combined in a workout, muscle groups that act "dragging" and at the next meeting, acting muscle groups "pushing." The purpose of this training is parceled group, in the same workout, muscular groups with greater interaction between their actions. With this procedure, we are allowing for better muscle recovery, and consequently, better adaptation. We can see that the muscular groups worked on the 1st training session, will again be required only 72 hours apart, time for the extended recovery of the muscles. The method of "pull-push" is related to the muscular groups of the trunk and upper limbs, lower limbs being separated in a single session, allowing the recovery time expected.This method involves working poor muscle group in strength, endurance, muscular development or lower the program's inception, seeks to correct or reduce existing differences. "The muscles stimulated at the beginning of the program receive better training than those stimulated at the end", where the motivational level is lower and metabolic stress is already present. Exercise increases calorie consumption and prevents bone loss that occurs to lose weight. It is therefore highly desirable to strengthen our exercise regime or diet. Do not have time, do not feel like you have no team and do not want to teach your shape because you're not in shape. We propose simple things. ..

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