Maximal Contraction Training Methods for Muscle Strength

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 / 1x1 1x1 100% 100% / 90% 1x3 / 1x5 85% 1x5 Double Pyramids 85%, 90% 1x3, 100 1x1 % 1x3 90% 1x5 85%
MaxConcentric
Intensity: 85 to 100% of 1RM Reps: 1-4. Pause: 3'-6 '. Series: 6 to 10. Exercises: 3-5. Frequency: 2 to 4 sessions per week. Speed of movement: 0'8-1 phase of concentric and eccentric phase of 1-2. The utilization rate superior to 90% should not be extended more than 3-4 weeks
MaxIsome
* Isometric Method: Take a position and keep it an enduring resistance. Static tension in specific positions. The isometry can be done with or without load and offers the following variants: * Method to Isometric fatigue: It is based on a position and keep it up al'esgotament complete. Ex: biceps Crull maintain positions of 90 degrees to intermittent isometric al'esgotament * Method: Perform isometric contractions of 6 "-8" alternating with short rest (6-10) between repetitions. * State-Dynamic Method: The study subjects of the strength-speed.
Features * Intensity: 100% and 50-90% in the intermittent method of maximum fatigue. Repeats: On the way from 6 to 20 intermittent contractions. Pause: 3'-5 '. Series 3 to 4. Exercises: 3-5. Frequency: 2 to 4 sessions per week. Breathing: deep inspiration before exercise, tension and apnea during expiration at the end of year