Cintra: Maximal Contraction Training
The Method of Contractions Max Mobilization (FM CI) is based on very high loads to achieve maximum muscle tension. Variations include:
- Concentric
- Isometric
- Eccentric
Training Media
We recommend a predominance of free weights, including bars, disks, and body weight, supplemented by specific machines.
Recommended Exercises
Focus on multi-joint movements, such as:
- Squats
- Deadlifts
- Loaded lunges
- Bench press
- Military press
Training Organization
Standard protocol: 4 sets of 3 repetitions at 90% intensity.
Dynamic Load Execution
We recommend the following dynamics:
a) at constant intensity Reps: 5 sets x 3 rep. 90%. b) variable intensity and variable repetition. Specifically, ascending or descending pyramid: 1x5 85% / 90% 1x3 /...