Quotations by Guillermo Seijas

According to scientific evidence, as a function of the individual, the training volume that generates the greatest benefits in muscle gain for the new athlete is between 3 and 8 series; each one of them should include between 6 and 12 repetitions, and one must consider small variations in this number of repetitions from time to time. The speed of execution of each repetition that evidences the greatest benefits swings between 1 and 6 seconds, with the negative phase being slower than the positive phase. The intensity of the work must be high; competing a series of between 6 and 12 repetitions must result in muscle failure. [2020] - Guillermo Seijas

Recommended training frequencies for the same muscle are two to three times per week, with various muscle groups being able to be trained in a single session. For the recommended training loads, it's a good idea to allow time between training sessions for the same muscle group of between 48 and 72 hours. It's also important to leave pauses between series. For hypertrophy training, these times swing between 60 and 120 seconds with the goal of finding a balance between metabolic stress and mechanical tension. [2020] - Guillermo Seijas

Training loads must be increased periodically in order to avoid any stagnation in the athlete's progression. This work load could be increased by acting on one of the two factors that determine it (volume and intensity), or on both of them at the same time and always progressively, in small increments. The usual approach is to act on intensity. In order to work in a sufficient range of intensities, they must arrive at muscle failure between the repetition 6 and 12. If it's impossible to reach 6 consecutive repetitions, it's likely that they are working too intensely. If, on the other hand, they exceed 12 repetitions easily, they should add difficulty to the exercise. Once your training exercises are included, these should be maintained between 4 and 8 weeks before introducing changes. [2020] - Guillermo Seijas

Regardless of how basic the experience and level of the athlete is, improvements and quicker results will be obtained through successive training sessions. As your physical condition and performance improve, your rate of improvement will slow down. The closer this rate gets to its maximum potential, the more difficult it will be to continue improving. When, despite hard training, diet and rest, you find that you have stagnated, or even lessened in your performance, the best options are to introduce variety or to take a break. The later option consists of not training for 1-2 weeks. [2020] - Guillermo Seijas

You shouldn't do alternating series that was used in the same exercise as the first. For example, if you train the triceps and then go to the chest, it will be difficult for the triceps to work with the chests muscle in exercise that push the chest, since they're already fatigued. The same happens when you train the biceps and then the back. If, in order to train a large muscle, you include mono-articular and bi-articular exercises, such as flies or flexions, do the mono-articular exercises first, so that the most powerful muscle (pectoralis major) is fatigued first, and you'll prevent the weaker muscle (brachial triceps) from being a limiting factor in the bi-articular exercise. [2020] - Guillermo Seijas