Natural Pro Francisco Montealegre -Q & A Secction

[Francisco]

Originally Posted by andys_trim

Killer workout Francisco!! Way to crush it!

thanks andy! trying to do my best with these bad knees LOL!

[Francisco]

today i open a magazine and i was surprised to find an article about strenght imbalances...the article states and confirms what i posted a several weeks ago about why i now use fat bars to train my arms to prevent injury and activate more muscle fibers. Bellow is what i read today in the article

"Strenght imbalances can cause major problems, and a common one is the lack of grip strenght". " Improving grip strenght can relieve chronic elbow pain while creating new arm muscle gains"

[espm1000]

Originally Posted by Francisco

today i open a magazine and i was surprised to find an article about strenght imbalances...the article states and confirms what i posted a several weeks ago about why i now use fat bars to train my arms to prevent injury and activate more muscle fibers. Bellow is what i read today in the article

"Strenght imbalances can cause major problems, and a common one is the lack of grip strenght". " Improving grip strenght can relieve chronic elbow pain while creating new arm muscle gains"

It's awesome that you posted this because I made a conscious decision to ditch straps and the use of alternate grips on certain exercises in an attempt to improve grip strength.

Do you typically stick with a Chest/Back, Shoulders/Arms, and Legs split, or do you utilize other methods of training as well? If so, what is the frequency like? I can already see you are pretty high volume.

[Francisco]

Originally Posted by espm1000

It's awesome that you posted this because I made a conscious decision to ditch straps and the use of alternate grips on certain exercises in an attempt to improve grip strength.

Do you typically stick with a Chest/Back, Shoulders/Arms, and Legs split, or do you utilize other methods of training as well? If so, what is the frequency like? I can already see you are pretty high volume.

I am glad that the info about the imbalances help you As far as your other question, yes i stick to that split...it works for me. But once every 3-4 months i like to try new things for a few months at a time.

I love frequency & volume and no matter what split i am using i try to hit each mucle at least 2/wk. As far as volume my workouts last about 2 hrs. I hope this helps

[espm1000]

Originally Posted by Francisco

I am glad that the info about the imbalances help you As far as your other question, yes i stick to that split...it works for me. But once every 3-4 months i like to try new things for a few months at a time.

I love frequency & volume and no matter what split i am using i try to hit each mucle at least 2/wk. As far as volume my workouts last about 2 hrs. I hope this helps

Great work, Francisco! I'm hoping to work up to that recovery ability some day! Right now I feel gassed after only 45 minutes to an hour. I'm definitely going to follow this log closely.

[Francisco]

Originally Posted by espm1000

Great work, Francisco! I'm hoping to work up to that recovery ability some day! Right now I feel gassed after only 45 minutes to an hour. I'm definitely going to follow this log closely.

You can do it bro! as a matter of fact everybody can...the trick is to increase the volume slowly overtime and dont be worried about overtraining...because overtraining is overrated. "most people are undertrained"

[Carl1174]

dayum you are a machine my friend...

Carl.

[Francisco]

Originally Posted by Carl1174

dayum you are a machine my friend...

Carl.

I try to do my best brother thanks

[Francisco]

NEW WAY TO SQuat - MId-Range MOTION

Now that my knees are bothering me i have been trying to find new ways to hit my legs hard and save my knees. To make the story short last week I tested mid-rage squats and next day i was so sore that it was crazy! By midrange i mean not going all the way up at every rep...so the quads muscles are always in constant tension until the set is over

There is an important concept called Leght-tension relatioship. In summary it states that muscles have the lowest potential to generate force when they are either fully stretched or fully contracted. They generate the highest possible force in the middle — halfway through the range of motion. and The more force you generate in this midrange, the more motor units you recruit...!!!!

This method is not gonna let me cheat and/or increase the weight too fast but its gonna trash my leg muscles without putting to much streess on my knees.

Later guys

[Francisco]

Upper Body today

1. HS High row
worked my way up to 5pl/side x 5 reps

2. HS Horiz Row
Worked my way up to 5pl/side x 5 reps

3. Close Grip pulldwns
200 x 12 x 3 sets

4. DB Incline bench press
110 x 5
110 x 5
110 x 5

5. HS Press
2pl/side x 10 x 3 sets

6. Machine Flyes
3 sets x 15 reps

7. One arm DB high pull + press
75's x 5 x 3 sets

8. REar Delt
3 sets x 15

9. Side Laterals
3 sets x 15

10. Bis Curls
3 sets x 10-12

11. Tris ext
3 sets x 10-12

Cardio 25 mins

Finally an offseason pic....Working hard to keep this conditioning before my diet starts