Alberto took up cross country running, lost a lot muscle, and was not happy. From this time he has been on a roller coaster ride of weight changes. A bulking cycle is where the story starts. Learn how he went from 250 pounds to 198 healthy pounds.
TLDR: At the intermediate stage, focus on systematic ways to progress for continued growth
Alberto took up cross country running, lost a lot muscle, and was not happy. From this time he has been on a roller coaster ride of weight changes. A bulking cycle is where the story starts. Learn how he went from 250 pounds to 198 healthy pounds. For those who have tried Alberto Nunez's bodybuilding program from Kizen Training, would you mind sharing how the program is periodized from one mesocycle to the next? My general understanding is that he prescribes a given rep range per week for three weeks, then add a little weight and repeat. Alberto Nunez Intermediate Bodybuilding Program Average ratng: 10,0/10 1212 reviews Here is a template for Alberto Nunez's intermediate routine that I found on a youtube video. Just thought I would post it so it would be easier to follow! Alberto Nunez Intermediate Bodybuilding Program Body Chemistry 3 Movies Download Full Georg Simmel Socjologia Pdf Contact FREE download Huawei E5172 Firmware Upgrade Tool V1.00.000 offline, Huawei E5172 driver download, Huawei E5172 Firmware unlock, download Huawei E5172 driver, Huawei E5172 Firmware download, Huawei E5172 Firmware update.
After the short bursts of beginner gains, an intermediate lifter needs to learn to be systematic in training for continued progress. A traditional 3 set of 10 of bench press, increasing 5lbs every week will simply not cut it as increases in strength is no longer weekly. There has to be a better way for progress to occur than simply trying to add weight.
In this course, Alberto Nunez lays out a systematic, science based approach for progression to happen. Different progression schemes are listed for compound lifts and isolation exercises.
For compound lifts, one possible progression is a monthly increase in weight. Within a block of 3 weeks, progressively decrease the reps (like from 3×12, to 3×10, to 3×8) done while increasing the weight (e.g 20kg, 22.5kg, 25kg) used in the exercise per week. After that, take a 1-week deload and then begin again from 3×12 but with a heavier weight. The example is as follows:
week 1 – Row – 85lbs x 12, 12, 12 |
week 2 –Row – 90lbs x 10, 10, 10 |
week 3 –Row – 95lbs x 8, 8, 8 |
week 4 – Deload by reducing sets by 1 set and weight by 10-15% from week prior and doing bottom end of rep range (8 reps) |
week 5 –Row – 90lbs x 12, 12, 12 |
week 6 –Row – 95lbs x 10, 10, 10 |
week 7 –Row – 100lbs x 8, 8, 8 |
For isolation exercises, the way to progress is by trying to increase reps done weekly. For example, if bicep curl was done with 15kg for 3 sets of 8, try doing more reps per set next week. The likely event is that a lifter would do 9,9,8 for the next session. Keep driving this rep progression until a designated rep is reached (like 12 reps for the first set). After which a heavier weight can be used.
On top of that, if the lifter plateaus again, an extra day and extra sets are added for the movement at is plateauing. This allows more volume accumulation for the lifter at the specific movements instead of simply swapping exercises.
Pros:
- Systematic and long-term progression
- High frequency and periodized volume
- Customizable spreadsheet for programs and intensive course
Cons:
- Expensive af
- A minimum of 4 days per week, and will take too long if compressed into 3 days
Edit: For the comment below saying that he goes up in rep range first before increasing weight. I was referring to his compound progression as shown here.
I believe he was commenting on the isolation progression schemes below that, which was exactly what I already said, increasing the reps until a person hits a target rep range, then increasing weight.
Structure? Adherence? Consistency? These were probably the things that came to mind when you read the title of this week’s podcast. While all of these things are definitely important for success in the sport of bodybuilding, there are a few less recognizable ones, which are of equal importance. It’s thoughts like, “Maybe it’s not your time to get shredded yet”, that coaches Andrea Valdez, Jeff Alberts and Alberto Nunez discuss in this week’s episode.
A familiar statement by coach Brad Loomis is, “I am no Jeff Alberts.” What exactly does he mean by this? Does having been an athlete in a different sport prior to beginning your journey in natural bodybuilding provide some advantages? And the shocking answer to, “How long it takes after someone has started training, until you’re able to gage their ultimate physical potential in the sport of bodybuilding”, are all discussed in great length.
The group finishes their discussion by expanding out and speaking on the intermingling relationship of the sport of bodybuilding, with the rest of our life. A captivating discussion on topics such as: being a better bodybuilder doesn’t always mean you’re being a better person, and the importance of “keeping the goal the goal” transpires.
VIDEO VERSION
Alberto Nunez Bodybuilding Program
AUDIO VERSION
#12: What Makes A Successful Bodybuilder?3D Muscle Journey
https://3dmusclejourney.com/wp-content/uploads/2016/08/3d12.m4a
Selected Links from this Episode
Jeff’s Body Building Posing Guide
https://gumroad.com/l/Godfather-Posing
https://gumroad.com/l/Godfather-Posing
Alberto Nunez Intermediate Bodybuilding Program For Women
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