Pending the final decision on the reopening of the gyms, Emanuele Mauti explains how to set up the return to the weight room
@MicheleAnt96
February 23
– Milano–
Yes, no, maybe. Months of uncertainty, then the wait and the first glimmers of reopening. The dream is to go back to getting hard with barbells and dumbbells, because summer is approaching and time is running out. But how to approach the return to the weight room? Gazzetta Active talked about it with Emanuele Mauti, athlete and online fitness coach.
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How do you get back to gym workouts?
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“Let’s start with a distinction. In weight room people who come from a long period of inactivity and people who have continued to train will return. The advice is to set up a first programming calibrated according to the case, with light loads and focusing on intensity through total body work to impact all the muscles. Once the body has been put back in order, we can proceed with more professional sessions “.
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“You can start with two weeks of circuits. Focus on all muscle groups and 10-15 seconds of recovery between each exercise. A sequence of ten exercises, with 2-3 minutes rest for each round (at least three), may be ideal. The whole body is set in motion, including the cardiovascular system, and the program ends in 45-50 minutes ”.
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What about the focus on muscle groups?
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“To be avoided, at least at the beginning. The exaggerated load could lead to staying still for days due to DOMS (delayed onset muscle soreness, translated ‘delayed onset muscle soreness’). The stresses must be distributed throughout the body, after two weeks you can project the effort from time to time onto a different muscle group “.
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How to dilute the restart?
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“To start again, the classic Monday-Wednesday-Friday (with a rest day to take advantage of the muscle supercompensation process, which allows benefits in terms of volume and performance) is perfect. After a couple of weeks you can move on to 4 days and then in the case of those who train for important goals, to reach 5 weekly workouts. It is challenging, but the results are incredible “.
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Differences in approach between men and women?
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“There are no differences between male and female training. Women have a different muscle composition in the upper part of the body, because at a structural level they have 40% fewer muscles than men. They will therefore be able to stress the lower part more. proceeding with caution in the exercises dedicated to the upper part “.
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Is it better to start free or to insist on weight training immediately?
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“It depends. If you don’t start from scratch, you can grab dumbbells and barbells from day one. If you’ve been completely still in recent months, it’s better to start free again”.
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Given the limited time available, how to optimize the work in view of the summer?
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“Without haste, the results don’t come right away. As usual, you have to start with an adaptation period, then move on to a muscle mass phase. After 4-6 weeks (exercises in 3-4 sets of 8-12 repetitions , with fairly slow executions), we move on to strength training with a focus on the fundamentals (squat , deadlifts, bench press), with low repetitions and high loads. For the improvement, just consider the physical law ‘force = mass x acceleration’. If you don’t build a big muscle, you can’t express strength. “
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The secret for a physicist like Emanuele Mauti?
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