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👉 Como DISEÑAR RUTINAS de HIPERTROFIA para NATURALES (que funcionen de verdad) — Transcript

by Joanma Carmona - Culturismo Natural & Motivación · 3,677 words · 564 segments · language en · Watch on YouTube

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0:00If there’s one thing I’ve realized
0:01after many years of dedicating myself
0:03to natural bodybuilding, both as an
0:05athlete and training others, it’s
0:06that one of the biggest problems this
0:08sport has is that no one teaches you
0:10how to train. And that’s a very
0:11strange thing because it doesn’t
0:13happen in almost any other sport. Think
0:14about it for a moment. If you want to
0:17learn martial arts, for example, you
0:18sign up for a doyo. No, you don’t
0:21just pay to use a tatami or to have
0:23access to boxing gloves. You pay for a
0:27teacher to teach you the keys to
0:29martial arts, how to strike, how to
0:31move, how to structure a workout, and
0:33how to progress, of course, over time.
0:36If you want to learn tennis, for
0:37example, it’s exactly the same. You
0:39rent a court every day, so you can
0:41improvise and play the ball on your own
0:43. Normally, you go to a school, you
0:45have a coach, a work group, a
0:47methodology, a path, and an
0:49apprenticeship. The same thing happens
0:51with swimming, the same thing happens
0:53with soccer, the same thing happens
0:54with practically any sport. However, in
0:57bodybuilding, something completely
0:59different happens. You pay a monthly
1:02fee to access a gym. In other words,
1:05you pay to use machines, bars, discs,
1:07and dumbbells, but once you get in,
1:09practically no one shows you what to do
1:11. Hopefully, there will be a gym
1:13instructor who can help you with any
1:15specific questions, although the
1:17reality is that today, especially in
1:19large commercial gym chains, these
1:21instructors have dozens of different
1:23responsibilities and very little time
1:25to dedicate to people. Furthermore,
1:27they are often professionals who have
1:29to cover a multitude of different
1:31disciplines, right? Functional training
1:33, directed activities, general physical
1:35conditioning, but not necessarily
1:37bodybuilding, which is what you are
1:39looking for, to be able to help you get
1:41started in this wonderful sport. But
1:44today that has practically disappeared,
1:46right? And the consequence is that most
1:48people end up building their routines
1:51by mixing a little bit of everything.
1:53An exercise they saw on YouTube,
1:55another one done by an influencer they
1:57like, another one done by a friend who
1:59told me it was pretty good, another one
2:01that someone from the same gym
2:03recommended to them, and in the end,
2:05well, you end up training without
2:06really knowing if there's a logic
2:08behind it or if it's just a collection
2:10of exercises put together one after the
2:12other, right? That's why I wanted to
2:14make this video, because I want to show
2:17you how a trainer thinks when designing
2:19a hypertrophy routine for a natural
2:21athlete. Before we start, a special
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2:53enter a great raffle. Okay, once we
2:55have that idea clear, let's move on to
2:58the first key and probably the most
3:00important of all, the training split.
3:02Because before thinking about exercises
3:04, before thinking about sets, before
3:06thinking about repetitions or before
3:08thinking about any other detail, you
3:10first have to answer a very simple
3:12question and that is how I am going to
3:14distribute my workouts over time and
3:15that is precisely what a split is. It
3:18is nothing more than the way in which
3:20we organize our different training
3:22sessions within a certain time interval
3:24. That time interval is called a
3:27microcycle and the accumulation of
3:29several microcycles forms what is known
3:32as a mesocycle. I don't want to dwell
3:35too much on the terminology either, I
3:37just want you to understand the concept
3:39because you will often hear these words
3:42and it is important to know exactly
3:44what they really refer to. Well, the
3:46mistake that many people make is trying
3:48to design a routine without having
3:50first designed the split. You start
3:52thinking about exercises, which
3:54machines to use, how many sets to do,
3:56but you still don't even know when
3:58you're going to train each muscle group
4:00, and that doesn't make any sense
4:02because the split is what determines
4:05the training frequency of each muscle
4:07group, it will determine the time it
4:09will take for the muscle to recover,
4:11how you're going to distribute the
4:13weekly training volume in terms of
4:15sessions and, ultimately, it will
4:17determine the entire structure on which
4:19you will later build the different
4:20routines. That's why I always say that
4:23the split is not a consequence of the
4:25routine, but rather exactly the
4:27opposite. First you design the split
4:29and then the weekly routines. Now, what
4:31split do I recommend? Well, my
4:33recommendation for the vast majority of
4:36people is to use a 7-day microcycle,
4:38that is, that the training coincides
4:41with the week itself. Are there
4:43bodybuilders who use microcycles of,
4:44for example, 10 days? Yes. There are
4:47specific cases where a five-or six-day
4:50microcycle may also make sense, but
4:52these are very specific situations. For
4:55the vast majority of people, working
4:57with 7-day weeks has a huge advantage,
5:00which is that it is incredibly easy to
5:02organize. You know that every Monday
5:04you will do one thing, on Tuesdays you
5:06will do another, on Wednesdays you know
5:08that you will rest, on Thursdays you
5:10know that you will always have to train
5:12X, and so on. You do not have to
5:14constantly think about what training
5:16you will do today. It is much easier to
5:18incorporate into your day-to-day life.
5:21Ultimately, training adapts to your
5:22life and not the other way around. Once
5:24we are clear that we are going to work
5:26with 7-day weeks, the next question is,
5:28how many sessions are we going to fit
5:30into that week? In my opinion, four
5:33routines would be the optimal point for
5:36most people. Can you progress, for
5:38example, by training three days a week?
5:40Of course. In fact, I have many clients
5:42who train three times a week and get
5:44very good results. You can train, for
5:46example, 5 days as well, and I have
5:48many other clients who do the same. It
5:51all depends on the context of
5:53availability, level, and recovery
5:55capacity. But if I had to choose a
5:58single starting point for practically
6:00anyone, it would be four weekly
6:03sessions. Why? Because four sessions
6:06allow us to distribute the training
6:08volume very well without having to do
6:11endless workouts and routines. If, for
6:13example, we only train 3 days, all that
6:16volume has to be concentrated in fewer
6:18sessions and that means much longer
6:20workouts in practice, more accumulated
6:23fatigue and usually a poorer quality of
6:25execution towards the end of the
6:27session. However, with 4 days we can
6:30distribute the work much better. We can
6:32keep sessions relatively short, we can
6:35arrive fresher to the important
6:37exercises and we can maintain a high
6:39intensity for practically the entire
6:41workout. But there is also another
6:44advantage that is very important to me
6:46and that is that four sessions allow us
6:48to specialize the mesocycle. In other
6:50words, when a person only has three
6:53sessions, we are usually forced to
6:55always have a very balanced approach
6:57because we barely have time to cover
6:59the minimum volume that all muscle
7:01groups need in order to grow. We have
7:04plenty of room to prioritize anything.
7:07On the other hand, when we already have
7:09four workouts, many possibilities begin
7:11to appear. We can give prominence, for
7:13example, to the legs, we can give more
7:15prominence, for example, to the torso.
7:17We can strengthen a specific muscle
7:19group with a little more volume. In
7:21other words, ultimately, we have more
7:23room, right? We can start adapting the
7:25training to the real needs of the
7:27athlete, right? To their strengths,
7:29their weaknesses. And that ultimately
7:31makes a huge difference. Maybe not so
7:33much at the beginning, but yes as we
7:36progress and strengths and weaknesses
7:38appear in your physique. Now, which
7:40training split would I use for the
7:42majority of people watching this video?
7:44Without a doubt, a 4-day-a-week split,
7:47torso, legs. Why? Because the reality
7:50is that most people still have a lot of
7:53room for improvement in practically all
7:55muscle groups and therefore there are
7:57still no major weaknesses because there
7:59are no major strengths either. They
8:01simply need to develop the entire body.
8:03There is muscle mass to gain throughout
8:06the body and for that a torso-leg split
8:09works incredibly well. Two torso
8:12sessions, we would have torso A and
8:14torso B and two leg sessions, leg A and
8:17leg B. In the torso sessions we will
8:20mainly work the chest, back, shoulders
8:23and abdomen using two different
8:25routines. And in the leg sessions we
8:27will work the quadriceps, hamstrings,
8:29glutes, adductors and calves, taking
8:31advantage of the opportunity to also
8:33work the biceps and triceps separately
8:35from the torso routines so that they
8:37receive a good stimulus without
8:39interference. For example, in leg A we
8:41can work the biceps and in leg B we can
8:43start with the triceps. This way we
8:45don't have arm work to bother us in the
8:47torso sessions and on leg days we can
8:49give them a great stimulus while they
8:51are very fresh. Likewise, the fact of
8:53including two leg routines and two
8:54different torso routines allows us to
8:56introduce a very good level of
8:57variability in the training. We can
8:59include free exercises, guided
9:01exercises, exercises with dumbbells,
9:02with multipower and, ultimately, have a
9:04very rich variety while maintaining a
9:06simple structure. Now, as an athlete
9:09progresses, that structure begins to
9:11fall short because strengths appear and
9:13, consequently, clearly differentiated
9:16weaknesses also appear. And here I want
9:18to make a clarification that I think is
9:21very important because many people
9:22write to me and say, "Me, I have many
9:24weaknesses, uh, my back is weak, my
9:26weak point is also my chest, I lack
9:28arms." Well, no. In other words, for a
9:32weakness to exist, there first has to
9:34be a strong point. If your entire
9:36physique needs improvement, then you
9:38don't have weaknesses. Weaknesses
9:40emerge when there are specific areas
9:41that begin to stand out in a very clear
9:43way compared to others. That is, either
9:45when you are an advanced athlete, or
9:48when you have a fairly unique genetic
9:50peculiarity and that is when it starts
9:52to make sense to specialize the split.
9:54For example, imagine a person with very
9:57good chest, very good arms, good
10:00quadriceps, but a clearly delayed
10:02posterior chain, poor back, few glutes,
10:05few hamstrings. In that case, I
10:08probably would no longer use a
10:09conventional torso-leg approach. I
10:11would probably already design a
10:13specific split that would allow me to
10:15give much more prominence to the entire
10:18posterior chain. For example, a
10:20torso-leg push, posterior chain, okay?
10:23Because now there is a real need for
10:25specialization and that is where the
10:27real work of the coach begins, adapting
10:30the training structure to the specific
10:32characteristics of that athlete. But I
10:34insist, for 90%of the people watching
10:38this video, a 4-day torso-leg within a
10:417-day microcycle will probably be one
10:44of the best decisions you can make.
10:47Okay, once we have designed the
10:49training split, now we can start
10:50building each of the routines. And this
10:53is where I find two extremely common
10:55mistakes. The first is structuring the
10:58routine in a completely playful way. In
11:01other words, you go to the gym and
11:03start with what you feel like doing the
11:05most. The typical thing, right? Today
11:06it's my turn for the legs, so let's
11:08start with free squats, deadlifts,
11:10right? Then I do the press, I push
11:12myself moving all the kilos I can and
11:14when I have no more energy, well, I go
11:17for a bit of extensions, a bit of moral
11:19culfe and if I still have time and
11:22desire, well, I do a bit of calves,
11:24right? That is usually the approach of
11:26most people, but it is not a
11:28bodybuilding approach. And the second
11:30mistake, which is also directly related
11:32to the first, is to think that a
11:34hypertrophy routine should be organized
11:36from more demanding exercises to less
11:38demanding exercises. In other words, we
11:41always start with the basics, then the
11:43accessories and finally the analytical
11:45ones. Well, you have to do exactly the
11:47opposite. And now I will explain why.
11:50Think about this: you arrive at the gym
11:52after sitting down all morning working,
11:55or after spending hours at the office (
11:57or whatever job you have), your body
12:00temperature is still relatively low,
12:02your joints are still a little stiff,
12:05you haven't generated much blood flow
12:07to your muscles yet, and yet you decide
12:10to start by doing a heavy free squat or
12:12a hack squat with a range of four, five
12:15or six reps. It doesn't make any sense.
12:17You're doing the most demanding
12:19exercise of the entire session,
12:20precisely when your body is least
12:22prepared to do it. And another thing
12:24happens, which is that by the time you
12:26finish that exercise, you've already
12:28accumulated enormous neuromuscular
12:29fatigue and you're going to carry that
12:31fatigue with you throughout the entire
12:33workout. You're going to reach the
12:34extensions, you're going to hit a low
12:35point, you're going to reach the
12:36adductor work and you're not going to
12:38be able to squeeze them as much as you
12:39should. And that's when the jerks start
12:41, the inertia starts, the ego starts to
12:44sink in and the quality of the workout
12:46plummets. That's why you should
12:48structure your routines exactly the
12:50opposite way, from more analytical
12:52exercises to more demanding exercises.
12:55For example, let's imagine a leg
12:56session. Perfect. I could start with a
12:59couple of bicep or tricep exercises to
13:01give that isolated stimulus to the arms
13:03and then we would start with the calves
13:05. Why? Because the calves are probably
13:07a muscle group that I'm not going to
13:09dedicate as much volume to as the quads
13:11or hamstrings. So at least I want to
13:13make sure that I'm getting a
13:14high-quality, completely fresh stimulus
13:16. Then I could move on to some adductor
13:18work, for example, which will also
13:20serve as preparation for the squat
13:22variation that you're going to do later
13:24. Then you could, for example, do a leg
13:26curl, which you'll still be able to
13:27squeeze out very well, with very good
13:29quality and it won't condition you for
13:31the remaining exercises. Then, perhaps,
13:33you could add some calf extensions. And
13:35only when all those muscles are
13:37activated, when the joints are warm,
13:40when there is blood flow, when there is
13:42some metabolic stress and when you have
13:45been able to squeeze those exercises to
13:48maximum shortening, then it is time for
13:50the hack squat, the squat or the
13:52compound exercise that you have that
13:55day. And here, many people always tend
13:57to make the same observation to me, and
13:59that is, they say, "Yuama, but if I get
14:01to the hack squad, I'll lift less
14:02weight, right?" Of course, and that's
14:04precisely the advantage, because we're
14:06not powerlifters, we're bodybuilders.
14:08Our goal is not to lift as many pounds
14:11as possible. Our goal is to generate
14:14the greatest possible stimulus on the
14:16muscle, and our exercise sequencing
14:19will be based on that. Arriving with
14:22the quadriceps already prepared for the
14:24hack squat through adductor extensions
14:27and hamstring work will place much more
14:29tension on the quariceps and much less
14:32on other structures. You'll work more
14:35safely, with less weight, with much
14:37less ego, and with a much higher
14:39quality of execution. And that's
14:41exactly what we're looking for.
14:43Likewise, there's also one last
14:45criterion that we must keep in mind,
14:47which is the exercise profile. In
14:49general, exercises that are more
14:51demanding in terms of shortening tend
14:52to be much more effective than Let's
14:54get there fresh because it's precisely
14:56at the end of the concentric phase
14:58where they become most difficult.
15:00Quadriceps extensions are a good
15:02example. So are the hamstrings. Many
15:04back exercises, for example, also have
15:07this characteristic and that's why it's
15:09usually very interesting to place them
15:11before exercises whose greatest
15:13difficulty involves stretching
15:15positions, as can happen, for example,
15:18in all squat variations or in certain
15:20presses. Ultimately, the structure of a
15:22hypertrophy routine shouldn't respond
15:24to your ego or motivation. It shouldn't
15:27respond to the kilos you want to move
15:29and it shouldn't simply respond to the
15:31exercises that you enjoy the most. It
15:33should answer a single question. How
15:35can I ensure that each exercise
15:37receives the context it needs to
15:39produce the greatest possible amount of
15:42stimulus? Well, from here we come to
15:44the third and final key, exercise
15:46selection. And here exactly the same
15:48thing happens as we discussed with the
15:50structure of the routine. Most people
15:52choose the exercises they like the most
15:54, the ones that allow them to move the
15:56most kilos, the ones that their
15:58favorite influencer does or simply the
15:59ones they've been doing all their lives
16:01. life. But a bodybuilder doesn't
16:04select exercises that way. A
16:06bodybuilder selects tools and each tool
16:09has a specific function. That's why,
16:12when I design a routine, there are two
16:14questions that I ask myself with
16:16absolutely every exercise. The first
16:18question is, does this exercise
16:20directly target the muscle group that I
16:22want to stimulate in that specific
16:25session? And the second, can I work
16:27that exercise with a lot of stability
16:30and safety? If the answer to both
16:33questions is yes, that exercise has a
16:35great chance of being included in the
16:37routine, because these two
16:39characteristics are what allow us to
16:41generate maximum mechanical tension
16:43exactly where we want to generate it.
16:46Let's give you a very simple example
16:47that will make it super easy to
16:49understand. Imagine that I want to
16:50develop my shoulders. What am I going
16:52to prioritize as a bodybuilder? Free
16:55military presses or lateral raises?
16:59Without a doubt, lateral raises. Why?
17:02Well, because they allow me to isolate
17:04the medial deltoid much better, because
17:06they directly target the muscle that I
17:08want to develop and because they also
17:09allow me to work with enormous
17:11stability, without needing to stabilize
17:13a bar above my head. I don't depend on
17:15balance, I don't depend on other muscle
17:17groups. Therefore, the neuromuscular
17:19fatigue that I will generate will also
17:21be less, right? I will generate more
17:23fatigue in the shoulder, less in
17:24general, and therefore I will be able
17:26to work my shoulder better. That does
17:28not mean that the military press is a
17:30bad exercise at all, it simply means
17:32that it is probably not the priority if
17:34my goal is to maximize shoulder
17:36hypertrophy. And this is something that
17:39I want to make very clear, because many
17:41times it seems that training works in a
17:43black and white way, as if one exercise
17:45is good and the other is automatically
17:46bad. And that is not how it works. In
17:48bodybuilding, exercises are merely
17:50tools, exactly in the same way as food
17:52functions within a proper nutrition
17:54plan. There are no foods that should
17:57disappear forever from a diet. There
18:00are contexts and there are also no
18:02exercises that should disappear forever
18:04from a routine. The important thing is
18:06to understand what the weight of each
18:08one should be. For example, in a leg
18:11session, probably 80 or 90%of the
18:13training will be made up of analytical
18:16or accessory exercises, calves,
18:18adductors, Moral culfe, calf extension.
18:21Why? Because they are exercises that
18:23perfectly meet the two requirements we
18:24have discussed. They directly work the
18:26muscle we are looking for and they also
18:28do it with great safety, stability and
18:30greatly reduce the level of systemic
18:32fatigue. In order to greatly increase
18:34the level of fatigue in the muscle I am
18:36trying to work. But that does not mean
18:38that we are not going to have compound
18:40exercises. It is not about choosing,
18:41far from it. We will probably also have
18:44a Hack squad, a hip thrash, a Romanian,
18:46a press or the variation that best
18:49suits this athlete, right? Because
18:51those exercises also fulfill a very
18:53important function. So, it is not
18:55necessary to choose between them, it is
18:57simply a matter of prioritizing them.
18:59You simply have to understand the role
19:01each one plays. And that is precisely
19:03the mistake I see constantly. People
19:05who believe that training hard consists
19:07only of doing squats, deadlifts, bench
19:09press, military press, when the reality
19:12is that a bodybuilder needs many more
19:14tools than those. They need exercises
19:16that allow them to isolate, that allow
19:18them to be stable, that allow them to
19:19progress very well, to have very good
19:21control. Well executed, exercises that
19:24allow you to get close to failure
19:25without the limiting factor being
19:27balance, stability, or the
19:28cardiovascular system. And precisely
19:31for that reason, when you watch most
19:33high-level bodybuilders train, you'll
19:35see that a large part of their routines
19:37are built around machines, pulleys, and
19:39stable exercises, not because they're
19:41easy. Whoever says that, I'll wait for
19:43them to train their legs with me and do
19:45some extensions or hack squats to see
19:47if it's easy or not. No, I mean, it's
19:49not because it's easy, it's simply
19:51because it's more optimal. That's it
19:53for today's video, dear friends. Take
19:54good care of yourselves, share the
19:56video, leave a like and a comment, and
19:58remember that you can become a member
20:00of the channel if you want to support
20:01me in this project. Greetings and see
20:04you soon.

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