The purpose of anaerobic training programs is developing the force, the fortifying of the body or the muscular mass. There are situations when only force or muscle fortifying is intended. The typical example for these situations is given by the sports organized in categories, in which physical force (with the interdiction of going over a certain limit of weight) is tested. Growth of muscular mass determines increase of force and fortifying of the skeletal muscles. In this case, the fitness programs are very similar to bodybuilding trainings, without being followed by the spectacular, yet dangerous changes, specific to bodybuilding.
The purpose of anaerobic fitness is uniform, balanced and harmonious development of all the muscles, without ignoring their functionality. This last idea is important for making a clear difference between fitness and the tendencies, many times narcissistic, manifested by bodybuilding practitioners. The sportsman who takes up fitness wants to be able to and is able to do something with his muscles, more than showing them in contests or in different other occasions and places (disco, swimming pool, clubs, etc.).
One of the important characteristics of anaerobic fitness training is the use of general physical preparedness, during which all or almost all the muscles are worked out in one training session. In bodybuilding the programs are divided and training sessions are focused every time on one, two or at most three groups of muscles; while in fitness one training session can be focused on a certain area, but it does not exclude the other muscles, which will benefit, directly or indirectly, of at most one exercise for each group of muscles. This way, the programs are not excessively long; they take an average of 45 minutes to an hour; thus the catabolic faze is avoided; this usually appears in very long training sessions (two hours or even more).
Another modality of reducing the training time is, doing supersets whose object is to train two antagonistic groups of muscles (chest and back or biceps and triceps, etc.). Thus, for each group of muscles must be performed a series of exercises, without a break in between; the break is taken only at the end of this double effort. The programs can also contain triplesets or even giantsets (more than three exercises one after the other). The intensity of the training can be considerably increased: many muscles can be trained in a short time.
The weekly frequency of the training remains the same (3 days on / 1 day off, then 2 days on / 1 day off cycle) Anaerobic fitness is recommended to all somatic types, with specific differences of modality of training.
See you guys in the gym!