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Trainin20. Our method.


Trainin20 has developed a method that achieves a degree of psychological and physical wellbeing, while at the same time overcoming the primary objection of “I DON’T HAVE TIME!”

A unique training method suitable for everyone, which lasts a short time and allows all the large muscle groups to be exerted without leaving out the smaller muscle groups: a total body workout in just twenty minutes a week!

The Trainin20 method is essentially characterised by 3 factors:


  • High work intensity (training to failure)
  • Low volumes (V=Kg × S × R)
  • Low frequency (supercompensation)

Work intensity
Work volume
Workout frequency




Note:

  1. James Stoppani. Encyclopedia of Muscle & Strength . Human Kinetics, 2006. p. 158
  2. Weitz B. Minimizing Weight Training Injuries in Bodybuilders and Athletes . In: Robert D. Mootz, Kevin A. McCarthy. Sports Chiropractic . Jones & Bartlett Learning, 1999. pp. 16
  3. Willardson JM. The application of training to failure in periodized multiple-set resistance exercise programs . J Strength Cond Res. 2007 May;21(2):628-31
  4. Willardson et al. Training to Failure and Beyond in Mainstream Resistance Exercise Programs . Strength & Conditioning Journal: June 2010 - Volume 32 - Issue 3 - pp 21-29
  5. Jared W. Coburn, Moh H. Malek. NSCA's Essentials of Personal Training . Human Kinetics, 2011. p. 358.
  6. Drweitz.com - Is High Intensity Training Best? di Frederick C. Hatfield, Ph.D. e cenni di alcuni principi del H.I.T. di Matt Brzycki
  7. James Stoppani. Encyclopedia of Muscle & Strength . Human Kinetics, 2006. p. 78-79
  8. Tudor O. Bompa, Michael Carrera. Periodization Training For Sports . Human Kinetics, 2005. p. 4.
  9. Fry AC, Kraemer WJ. Resistance exercise overtraining and overreaching. Neuroendocrine responses. Sports Med. 1997 Feb;23(2):106-29.
  10. Fry et al. Overtraining in athletes . An update. Sports Med. 1991 Jul;12(1):32-65.
  11. Kuipers, H. Training and overtraining: an introduction . Medicine and Science in Sports and Exercise. 30, 1137-1139 (1998)>


Bibliografia:

  • McArdle W D, Katch FI, Katch VL. Exercise physiology: energy, nutrition, and human performance, edn 3 . The United States of America, Lea and Febiger, 1991;698-739.
  • Mentzer M. Heavy Duty . Venice CA. Mike Mentzer, 1993
  • Mike Mentzer. Heavy Duty II: Mind and Body . M. Mentzer, 1996
  • Mike Mentzer. Muscles In Minutes . 2000
  • Dave Draper. Brother Iron, Sister Steel: A Bodybuilder's Book . On Target Publications, 2001. ISBN 1-931046-65-4
  • Mike Mentzer, John R. Little. High-Intensity Training the Mike Mentzer Way . McGraw-Hill Professional, 2002. ISBN 0-07-138330-1
  • Fleck SJ, Kraemer WJ. Designing resistance training programs . Human Kinetics, 2004. ISBN 0-7360-4257-1
  • TO Bompa, M Carrera. Periodization Training For Sports . Human Kinetics, 2005. ISBN 0-7360-5559-2
  • M Fröhlich, P Preuss. Current Results of Strength Training Research: An Empirical and Theoretical Approach, Volume 1 . Cuvillier Verlag, 2005. ISBN 3-86537-568-5
  • James Stoppani. Encyclopedia of Muscle & Strength . Human Kinetics, 2006. ISBN 0-7360-5771-4
  • William J. Kraemer, Steven J. Fleck. Optimizing Strength Training: Designing Nonlinear Periodization Workouts . Human Kinetics, 2007. ISBN 0-7360-6068-5
  • Jared W. Coburn, Moh H. Malek. NSCA's Essentials of Personal Training . Human Kinetics, 2011. ISBN 0-7360-8415-0
  • Brad Schoenfeld. The Max Muscle Plan . Human Kinetics, 2012