FITNESS LIFE VLOG | Patrik Herčzík starts volume! | PUSH training together

We bring you a new video where you can see how Patrik Herčzík trains, who took a well-deserved rest after the Olympics 2022. Patrik was the first Czech athlete to be nominated for the Olympics in the Classic Physique category and I think he represented our country well, only in his category there were probably the most athletes out of all, I think some 60 and so it is a bit harder to make it.

However, he is now under a new coach who he is keeping to himself for now and he is starting a bulking phase where he will try to pick up some weight. It just so happened that on my visit he had his first workout from his new schedule, where he plans to train the Push - Pull- Legs way. The Push workout worked out for the video, where we did chest, shoulders and triceps. However, Patrik is starting to workout in a new way where he cares about "Time under tension" or time under tension in Czech and it's very interesting!

Strength training involves two types of movements, concentric and eccentric. A concentric movement is defined as a shortening of a muscle that is contracting at the same time. This is what happens when you perform a biceps raise. In an eccentric movement, the muscle lengthens while simultaneously generating force, such as when you lower the weight again during a biceps raise. We performed both of these movements for 3 to 5 seconds and it totally blew us away.

Push/Pull/Legs training is based on three repetitive workouts. From the name it is clear that these are workouts divided according to the execution of the exercises, namely push, pull and leg.

The division of exercises:

• PUSH - All exercises where we push the weight away from the body (chest, shoulders, triceps)
• PULL - All exercises where we pull the weight towards the body (back, biceps, back shoulders)
• LEGS - Exercises for the entire lower body (quadriceps, hamstrings, calves, butt)

The abdominals are not written for this workout, but you can train it to any part for example 2-3 times a week. Definitely don't skip the abs!

PUSH TRAINING

*payattention to the time it takes to perform the movement! 3 to 5 seconds in the excentric phase and 3 to 5 seconds in the concentric phase

Once we fail, it's the turn of the sparring to help us finish 2 more reps!