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Periodization integrated advanced

FOR EVERYONE (I hope of course) that are put into the wide world INTEGRATION BELOW I propose a periodization SPECIAL SUPPLEMENTS TO ADAPT ACCORDING TO VARIOUS FACTORS WHICH ANZIANITA'E training methodology, POWER , REST AND OF COURSE THE POCKET. E 'Needless to say, THIS IS PRECISELY "integration" THAT WITHOUT A 'SUPPLY ADEQUATE REST AND A SPECIAL TRAINING EXERCISES BASED ON BASIC PRINCIPLES OF PLANNING AND TRAINING, WILL HAVE LITTLE OR NO UTILITIES'.

1 RECOVERY PERIOD OF TRAINING / Rebuild (September )

- MULTIVITAMIN / multimineral LOW DOSE

- PROTEIN POWDER (IF NECESSARY)

- OMEGA 3

2nd PERIOD OF PREPARATION FOR THE STRENGTH AND POWER (October-December)

- MULTIVITAMIN / multimineral high-dose

- PROTEIN POWDER (IF NECESSARY)

- OMEGA 3

- BCAA + Glutamine (NAG or peptides) / AMINO GLUCOGENETICI

- CREATINE ESTER / ALKALINE OR BETTER YET Creatine Combined with beta-alanine. (insert a loop DISCHARGE OF LONG DAYS 15-30)

- VITAMIN C

- RECOVERY / PROTEIN WHEY ISOLATE-Vitargo + / DEXTROSE / MALTODEXTRINE HIGH DEXTROSE EQUIVALENT

3rd PERIODS HYPERTROPHY (GENNAIO-MAGGIO/GIUGNO)

- MULTIVITAMIN / multimineral high-dose

- PROTEIN POWDER (IF NECESSARY)

- OMEGA 3

- BCAA + Glutamine (NAG or peptides ) / AMINO GLUCOGENETICI

- CREATINE ESTER / Alkaline / creatine + beta-alanine (INSERTING A DRAIN CYCLE OF LONG DAYS 15-30)

- VITAMIN C

- RECOVERY / SIERO-PROTEIN ISOLATE + Vitargo / DESTROSIO / MALTODESTRINE AD ALTO DESTROSIO EQUIVALENZA

- PHOSPHATIDYLSERINE

- VITAMIN B

4th DEFINITION OF PERIOD (JUNE AND JULY)

- MULTIVITAMIN / multimineral high-dose

- PROTEIN POWDER (IF NECESSARY)

- OMEGA 3

- BCAA/AMINOACIDI GLUCOGENETICI

- VITAMINA C

- ALC

- GLUTAMMINA (NAG O PEPTIDICA)

- PHOSPHATIDYLSERINE

- VITAMIN B

- POTASSIUM

- FOOTBALL

- CLA

- Thermogenic

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Girls' sexy with weights!

has long wanted to write this article devoted to women.
in the gym and 'difficult to see girls doing weights, as found in newsstand magazines that write any strategy of training and nutritional supplements for donne.In especially with this article I demonstrate the opposite of what the fairer sex has always thought, that is not to do weights WHY BECOME HUGE! .. oh .. my mom how much you're stubborn with weights! real girls?, come to us, we will illustrate some scheme to get training in a bikini with a body that will dry the envy of everyone, or rather, thighs, buttocks and abdomen as hard as marbles , but first it is only right you understand 'cause we'll never be big as men, and what role they sti blessed weights. One reason why we'll never be like men is given by the minimum production of testosterone produced by your adrenal glands, which is the equivalent of 0.4 ng / ml, in short, a gap which produces less than men on average 6ng / ml, and then see how you can not create muscle mass similar to those of men. Another important point relates to the benefits that the sudden increase in the metabolism of the basal metabolism, weight loss, toned muscles and cardiovascular system very efficient, combining all these points, the result will be a physical statue, and a perfect state of health.
Often when a newcomer arrives at the gym this happens: "Good evening I would like to coach a program to bring up the buttocks, to lose the belly, but mostly I do not want the shoulders and arms because I get big" (actually not I have never seen any girl do weights and get big, in contrast, more 'lean and cry on the buttocks with absolutely feminine in royalties!) So the best exercises to begin work on developing a good the legs are those that create a strong pressure on the muscles that squats and press at 45 °, with absolutely no inner thighs, outer thighs, buttocks leaps, etc ... are not very effective unless and until such work is carried out to increase lean body mass that only with the basic exercises can be obtained.



Find below a discrete program effectiveness:

I enter the press as an exercise squats consider too complex to explain, so for those who had not ever practiced is of good effectiveness of the press at 45 °


- Cardio fitness type exercise repetitions Series recovery
heating Cycling equipment or treadmill 10 '

- 1 year: 45 ° press / squat 3 8 / 6 / 4 (very heavy) 2'00 "
- 2 year: Dumbbell Lunges 3 12/15 (single leg) 1'30''
- 3 year: Leg extensions 3 12 1'00''
- 4 year: Leg curling 1'00''3 15/20
- 5 year: Calves standing or lifting points on the free body 1'00''3 20
- 6 year: Abdominals (crunches) 3 15/20 1'00''

the end-25min Cycling equipment or treadmill 10 '



the time allotted for this training and 35 , maximum 45 minutes, I highly recommend to increase the time of the treadmill at the end of the table up to 35.40 minutes, I'd say to this curious article 'all, for your curiosity', tips, and why no 'ideas about what to write in future articles you write on the blog or to my e email.non I wish you good work






ANGELO BENEDETTO
PERSONAL TRAINER AND COACH
NATURAL BODY BUILDING

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