The world of fitness and bodybuilding it is full of training methods, each with its own principles and approaches; between these, the Hatfield method stands out for its emphasis on maximum hypertrophic development and force explosive.
This method is named after its creator, Frederick Hatfield, also known as “Dr. Squats” for his squat world record in 1987 with 460 kg.
Index
What does the “Hatfield Method” consist of?
Compared to other training approaches such as Heavy Duty, the Hatfield method is designed to reduce stress on joints and tendons, making it also suitable for those who may be starting to experience joint pain due to age or previous injuries.
Hatfield's approach focuses on the complete training of all muscle fibers, using variable loads, sets and repetitions to stimulate muscle growth optimally.
The method is based on the theory of sarcoplasmic hypertrophy, which suggests that skeletal muscle is not only composed of tissue filaments (myofibrils), but also other components such as sarcoplasm, mitochondria, glycogen and mineral salts.
How is a “Hatfield” workout carried out?
The Hatfield training split is designed to generate different stresses on the muscle, thus contributing to the development of muscle hypertrophy.
This approach includes an initial explosive phase with heavy loads and low number of repetitions, followed by a moderate speed phase with medium repetitions and finally a phase with high repetitions performed slowly with short recovery times. recovery.
Hatfield recommends train each muscle every 5 days, with an ABA, BAB schedule.
Examples:
For example, in the first week (ABA), you can perform exercises such as rowing, pull-ups and pulleys for day Awhile for the day B you can do squats, lunges and leg extensions.
The following week (BAB) includes different exercises to maintain variety and constant stimulation on the muscles.
The Hatfield training structure includes a combination of multi-joint and isolation exercises, with variable sets and repetitions based on the specific goal.
For example, they can be performed 3-4 sets of 4-6 repetitions on basic exercises to develop strength, followed by 3-4 sets of 8-10 repetitions on other multi-joint exercises to promote hypertrophy and finally 2-3 sets of 12-15 repetitions on isolation exercises to obtain the so-called "muscle pump".
How to Manage Recovery Times and Execution Speed?
Recovery times between sets vary based on the type of exercise and the number of repetitions performed.
For example, for exercises with low repetitions are recommended recovery between 2 and 3 minutes, while for those with medium repetitions recovery can be reduced to 1-2 minutes and for the exercises high repetitions, recovery of less than 1 minute is recommended.
The speed of performing the exercises is equally important, with Hatfield recommending a explosive approach for exercises with heavy loads, controlled movements with a firm contraction for those with medium repetitions and slow repetitions for high repetition exercises.
Finally, the Hatfield training card can be personalized using different exercises or following a different split, while maintaining the fundamental principles of the method.
Conclusion
In conclusion, the Hatfield training method offers a comprehensive and scientifically supported approach for maximize muscle development and strength, adaptable to the individual needs and goals of each individual in the world of fitness and bodybuilding.
And you, have you ever tried training with the Hatfield Method? Let us know in the comments and remember to follow us on our telegram channel
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