Sergio Oliva
In 1960 a young weightlifter Sergio Oliva on behalf of Cuba sent to the "Pan-American Games" in Jamaica.It was believed that he will become the first and will receive a gold medal.But the guy decided in another way: in the U.S. came and washed away.In America, the fugitive decided to go for the sake of earning competitive bodybuilding.Yes, that's the problem in Cuba, bodybuilding was prohibited, so that Olive absolutely nothing in it is not understood.And could not ask, do not know English.Thanks to all this, he pumped a monstrous mass of.When he first came to the podium, the audience froze.No one could not imagine that this is possible.
In fact, Olive made no findings of methodological.Unwittingly, he put into practice the principle known multisetov Joe Uaydera.Let me remind you that this method reduces to the increase in training.Simply put, the more sets, the better.However, Oliva went out of ignorance all boundaries.First of all, he coached all the muscles of a crowd.On each muscle came out of 10-12 exercises.(Olive was doing all the exercises, which spied on the other in the hall.) And in each he had a 5-6 sets of 8-12 reps.As a result, training was delayed beyond measure.Olive rocked for three hours in a row.
Such a.to put it mildly."Marathon" technique.curiously enough.worked.and "mass" in Sergio went into growing like leaps and bounds!
-I myself started to be frightened, 'says Sergio.-Even the curtains in the bathroom mirror of an old rag.I did not finish universities and think that bodybuilding is like pumping tires.Siphoned, and the muscle burst.
As for the triceps, they managed to Olive "swing" to the unknown size of the first.And who knows, he would have achieved such success if it worked on the "correct" method.
The secret here such, says Sergio.-Each workout should pump beam, all three triceps.Yes, it's just not everyone is obtained.The fact that the exercises are on each different.Assume that this is an exercise for the long head, and it personally you have an external loading.A lot of people find themselves unable to understand different exercises stress the same head.As a result, a lot of sweat, and the result is zero-.To understand, one must have a number of competent partner.You are doing an exercise, but he watches and tells what you bundle works.I was lucky in the sense that I arranged, so to speak, "kovrovae bombing".He did all the exercises in a row and due to this "cover" all the sheaves.
The second secret Oliva also discovered by accident.In those days it was decided to train as today doing exercises with light weights.and for the next workout.let.tomorrow.-Only with heavy.And vice versa.Oliva was in a hurry to make money on the victories.and therefore save time decided to "mix" both in one workout.We obtain T.n."Printsyp pyramid", although he and Olive had no idea that he is.Here's how it looked in practice.In the first three sets of any exercise to triceps Sergio stepped up weight.while reducing the set of the number of repetitions to Seto.Thus in the final, third, network he achieved to its maximum operating weight.This was a major set.well and then Sergio "rolled" down: in the last two sets.He stepped reduced weight.adding a repetition.
-I remember.This technique greatly accelerated the growth of muscle.Says Oliva.And I once again saw.that if I do not know how to read.then there is nothing wrong.It is unlikely that the book would teach me something more than standing.
The main exercise for the triceps m Sergio calls Dips with weight.He push-ups, hang on are exactly 100 kg.The second-movement, press down on the block.But that's focus! After him must go the reverse grip bench press.Why? Because.it certainly will load some other bunch! The same rule accounts for the next couple of exercises.First, the direct grip, then the inverse.With the same purpose."Try-advised Oliva.-This is a stupid system! "
COMPLEXA.Dip with weights 5 x 8.12
2.Presses down on the block 5 x 8.12
3.Presses down on the block opposite the grip 5 x 8.12
4.Extension arms above his head 5 x 8.12
5.French press reverse grip 5 x 8.12
