In a Face to Face developing some time ago, our experts and bodybuilders Rober Castellano and Raúl Carrasco tell us about the best training system .
When we refer to what is the theory about the training system most effective? Cuchos refer to techniques such as HST, HIT, Rest-Pause, Hybrid, 5 × 5, Max-OT, GVT among others. However, to make decisions, there are sufficient reasons to discuss and in this context we analyze what the best bodybuilders on the peninsula propose.
To know how to analyze things about these systems, there is curiosity to know:
- Who uses or used it?
- What kind of results to expect?
- Which is the most advanced?
- Or, how does it work?
Before enjoying Rober and Raúl’s experiences, we summarize the most popular training systems and those with a scientific basis
The training system , which one to use?
By reading some of the many articles here or any other website, it is clear that there are a variety of training systems that people are using to increase the size of their muscles.
Now this creates a problem for the reader who wants to gain a significant amount of muscle mass, but which training system should he follow?
Raúl Carrasco in the following video tells us about some of them, synthesizing things and how to train each one.
But, this is where it all comes down to the trial and error that each bodybuilder goes through, because each person’s body is different, and this means that the training system more effective for one person can certainly be less effective for another, even for two bodybuilders of similar build.
However, there are basic principles that no system can ignore such as:
In short, all these factors are key to obtaining results regardless of which training system you would use.
Starting Heavy
Starting with Face to Face, let’s start with some history:
Raúl Carrasco: “well, at the beginning at that time, rather in the 90s, because we practically went a little to what there was”. Long story short, it was a bit like lifting weights and I even broke my arm on Heavy Duty. Raúl tells us that one of his idols was Dorian Yates, the Mr. Olympia of that time.
Rober Castellano: “we agree on that, I love Heavy Duty and Dorian Yates and his philosophy”
It is practically a training philosophy that was practically consistent, with logic, with total logic for what hypertrophy was focused on muscle growth, which was in the end what we were looking for … more muscle mass, more quality …
The point is that when you start, what you want is to look very strong, that is, not only look like it but be it. But, when you start and think you will be a “giant” bodybuilder, you follow the training system of its time and although it can go wrong or well, it is for granted that the first of them, Heavy Duty can go up from about 60-70 kg to a maximum weight, which can range from 103-106 kg (as Raúl Carrasco did)
Rául: “Heavy Duty helped me grow and then professionals because I had to refine to fit in”
Although people like these things, “those big weight systems” that are famous for that reason but in the case of Heavy Duty is the edge of a knife.
Analyzing things
Although it is very effective, but if you do not know how to do it well or with a head, then you cut yourself and you can cut yourself forever. Raúl tells us that he worked with incredible weights, including epic deadlifts such as 270 and 280 kg, and standing bicep curls with a barbell with 70 kg, taking advantage of the activation of the neural system and gaining a lot of strength.
Raúl tells us that he has been one of the few athletes who has thought like this: “Today, Here, All or Nothing”, because I have always wanted to be a great bodybuilder for a long time.
So, to be able to fulfill that dream of being in professionals and competing in Mr. Olympia, it was because I am not going to add another album, because I kept what I thought would be efficient.
Why didn’t he continue with Heavy Duty ?, because then he did not believe that it would be valid for him to be a great bodybuilder for a long time, since in the end the injuries begin to arrive.
Bodybuilders at certain times look for a training system that:
- Take them to the goal they want
- Avoid injuries as much as possible: return home healthy without breaking a vastus, biceps, triceps or having a tear.
- It allows them to enjoy bodybuilding and not their egos: this includes intelligence when inserting the discs, because “putting one more disc” can be fatal and even erase the dream of being bodybuilders overnight.
Therefore, the Heavy Duty that in principle can be good for someone, according to Raúl I would not recommend it to anyone inexperienced or who has enough head or a good enough trainer.
Do not pass the line
Rober talks about getting to the line but you don’t have to go over it and Raúl shares that idea because the one who knows how to take it like Dorian Yates (Recommended for real athletes anabolika kaufen legal) was the one who took the lead, then be thorough with things With breaks or concentration (something that not everyone has) is what makes a training system effective or not.
In contrast to what Raúl thinks, Rober follows a slightly different philosophy as he starts off in the gym (he loves Heavy Duty) and enjoys his life, since he goes to the gym for fun and then, as a side effect, competes .
The point is to have a day-to-day motivation and reach the limit, however on a basic training, according to personal goals or even a “personal ego” that may or may not be good, you go up in a series.
About a particular training system, Rober tells us that people today ask him that they have to train every three days, because protein synthesis lasts 72 hours.
However, he clarifies that he has supported that this is not true, and that protein synthesis will depend on the breakages that have previously occurred, among other things.
The point is that each month dozens of magazines offer a new training system to maximize profits. They do this as if there was a theory that works for everyone better than any other, but why keep publishing ?.
The answer lies in the fact that for one person, a system can lead to great benefits, and for another, not help at all.
The frequency, according to Raúl
But, what system, or what kind of frequencies do you think should be done or what is the appropriate one? Raúl says that as always, he has never defended anything, although many believe he has.
He defends that there is a training system better for each person, and there is always the principle of individuality, so, like everyone else, we start and do not defend something until he demonstrates it.
He clarifies us and this is definitive, that he is one of the few Spanish bodybuilders who has competed, has demonstrated, has performed, has preached but I have demonstrated.
It’s just that he started with a higher frequency and was always guided by the greats: in this bygone era, Ronnie Coleman, the one who made a big difference among all the bodybuilders in the world, and was one of the few bodybuilders who began to include frequency 2, and from there, today, it has started to follow that.
But what do you mean by all this ?; that in terms of individuality, when Raúl tested that frequency 2, he realized that it might not be larger, but it had more detail, which is what professionals need.
Then I proved to myself that maybe I didn’t have a greater sarcomeric response: a functional hypertrophy, but if I had more detail, more separation, more depth, and that for Raúl is what gives him the training frequency.
He has even come to recommend, of course insisting on the individual principle, but he has come to train three times a week for his second Mr. Olympia and almost won the Toronto Pro.
We see the photos of Raúl and, “good” he showed himself with more quality with a narrow waist for not handling heavy weights. According to him, what does this lead me to? To trust.
The frequency, according to Rober
One of the differences from the 70-80s to now is that before 100% of the training was functional, sarcomeric: weight and long breaks, but today the difference is that there are large and less round bodies … in end, 50% sarcomeric and 50% sarcoplasmic …
For Raúl you can do frequency 3 (which seems like an excess), but a frequency 2 is something maximum as long as you have a super hyper professional rest, the only thing that worries you is whether the sun has risen or not or , if you are going to get wet and have to take an umbrella to leave the house.
But Rober as well as Raúl say that since people do not understand these things much, they think that everything must be led to muscle failure, metabolic stress or congestion.
He does not defend frequency 2, in fact he has even said that depending on how they want to train a muscle every 10 days it can be beneficial, which was the old Heavy Duty too. What happens is that people become very obsessed with the fact that protein synthesis lasts 72 hours and they compare themselves to Coleman.
In his opinion, according to for example planning theories or a sports training system , you always have to go from the general to the specific.
What do you mean by this? When a person begins to train in their early years, in their first months, all they work on is neuromuscular efficiency.
There you can allow yourself more frequency because you are not capable of generating so much muscle intensity that the damage lasts for a long time.
According to Rober, when you start there may be more frequency because the intensity is lower.
Advancing in frequency
As you advance in the period of time, let’s say if you gain more level, more muscular development, it is not the same to recover a body of 30 kg of muscle than of 60 kg.
Frequency 1, for example, which has made almost everyone works at all.
Now it seems that it is fashionable because there are some YouTubers who say that frequency 2, “but they are YouTubers” who are dedicated to strength sports and people have a mania for extrapolating strength and bodybuilding.
It’s like saying that the training system is the same for athletes who do “javelin throw and sprint”, because they both do athletics.
According to Rober, the more advanced you are, you can do a little more frequently, that is, less frequency 1; He even believes that in very rough Heavy Duty workouts, a muscle could be done every 10 days, because he has done it and it has done well.
Conclusions
Because there is something that people do not understand according to Rober and Raúl:
- You do a very heavy squat and even if the quadriceps has recovered in 4 days, which is the structure of the knee, cartilage, etc., it can still hurt 6 days later.
- So it is not based only on what is muscle recovery, as they say in the videos that protein synthesis (there is a study of 72 hours), but it is thought that protein synthesis will depend on the calories ingested, the aids used and of various things.
Anyway, when you are already capable of generating such a great intensity that your joints suffer a lot, you can lengthen the frequency.
For bodybuilders there comes a time when they are broken, everything hurts already, because more often and less intensity.
Anyway, for our experts, neither frequency 1 nor 2 nor 3 is defended, which is defended, which is stupid, which is the same to divide 10 effective series into 2 sessions of 5 and one of 10, Well, at least for Rober that’s nonsense.,
As for us and for many experts, it is silly that protein synthesis takes 72 hours and that, from there, you could train again for that.
Below is the inexistent video of this Face to Face developed by Rober Castellano and Raúl Carrasco and which has been shared by tens of thousands of fans of what we like, bodybuilding.
Are you capable of achieving your goals?