Periodizacion

Hipertrofia:
Daño muscular: excentrica
Tension mecanica: al fallo
Trabajo de bombeo
Hipertrofia es 10-6 reps (para fuerza es suficiente esa intesidad)
10 reps para aislados
6 reps para multiarticulares

Beber como minimo 4L diarios

Ejemplo rutina:

LOWER BODY DAY

One abdominal exercise
One squat variation (front squat, close-stance squat, medium stance squat, etc.)
One hip dominant basic exercise (Romanian deadlift, good morning, stiff-leg
deadlift, sumo deadlift, etc.)
One secondary quad compound (leg press variation, hack squat, etc.)
One secondary hamstring exercise (reverse hyper, glute-ham raise, pull-through)
One unilateral lower body exercise (lunges, Bulgarian squat, split squat, etc.)
One calf exercise

UPPER BODY DAY

One upper body horizontal pull exercise (chest-supported rowing, one-arm dumbbell
row, etc.)
One upper body horizontal push exercise (decline, flat, or low incline bench press
with a bar or dumbbells)
One upper body vertical pull exercise (weighted chins or pull-ups, lat pulldown
variation, etc.)
One upper body vertical push exercise (high incline or seated press with a bar or
dumbbells)
One biceps exercise
One triceps exercise
One forearm exercise

METHODS YOU CAN USE WITH THIS APPROACH

Regular lifting with 85-100% of your max (1-3 and 4-6 rep ranges)
Clusters Use 87-92% of your maximum and perform sets of 5 reps with 10 seconds of
rest between reps.
Rest-pause Perform a 4-6RM set; when you reach failure, rest for 10-12 seconds and
then perform a few more reps.
Alternate sets Alternate sets of two exercises working different muscle groups with
60-90 seconds of rest between each exercise (not a superset).