B.B

Hypertrophy

This phase consists of ten repetitions per set and can last between one and six weeks long with an intensity of between 65% to 80% of one repetition maximum.

Hypertrophy help develop good muscle and metabolic basis for the future, in which all the breaks between sets should be kept about 90 seconds maximum, with short breaks to maximize the main natural anabolic hormones (testosterone) responsible for growth muscle tissue.

Force

This second step is characterized in that it is made from five to eight repetitions per set, one phase may last between two to eight weeks, with the main feature that the intensity of the load gradually increases from 80 to 90% of a repetition maximum.