Holistic Principle

This is the method most populated in late 80-id them side Dr. Fred Hatfild last time coach Poliquina. It consists of performing complex movements with great weights and low number of repetitions, then crossing to practice with a high number of repetitions (8-12) and at the end of the execution of isolation exercises with the high number of repetitions (from 20 - 40).

For example it looks like this:

* A1) bench press, repeating 4-6
* A2) leaning thrust with dumbbell, 8-10 repetitions and
* A3) cross over, 30 repetitions

In other examples include triple series, which consists of 3 isolation exercises affecting three different parts of muscle or cover different corners of muscles.

Extended Series

A series of falling fall into the category of training method called "extended series. Extended series imply that once you reach a point where you can no longer raise the weight correct technique find a way to continue exercises.

This achieve with weight reduction (falling series) or taking a short rest before continuing with performing a series of (pause / rest or cluster series).
So, when you perform falling series you are basically performing a certain number of repetitions with a weight. At the end of the series slightly reduce the weight and immediately continue with series.

For example:

* Thrust with dumbbell weight 25 kg, are in a position to export 6 repetition
* After 6 repetition take dumbbell of 17.5 kg and perform more repetitions 3-4.

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