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Franco's Heavy and Light Day Training Approach


Franco's Heavy and Light Day Training Approach

In a gym session revelation, Franco Cavaleri unveils the tried-and-true strategy he and Matteo swear by – the heavy and light day training method. These principles, rooted in functionality, showcase how every body part can be efficiently trained twice a week.


The Basics: Heavy Day vs. Light Day

Franco breaks down the simplicity of their approach, emphasizing a heavy day and a light day for each body part weekly, occasionally pushing for a third session. On heavy days, the focus is on a weight allowing 5 to 7 reps, pushing the limits with a spotter. Light days follow, choosing weights for approximately 9 to 12 reps, ensuring a more controlled and less intense workout.


Example in Action: Chest and Shoulders

Franco illustrates the strategy with an example – if the chest is the focus on Monday with heavy weights, shoulders take the spotlight on the light day. The reverse happens later in the week, ensuring a balanced approach to training. This alternating heavy and light principle extends to other muscle groups, creating a well-rounded routine.


Veteran Wisdom: Thoughts from the IFB Pro Stages

Reflecting on his competition days, Franco shares insights from advanced IFB pro athletes who embraced this method. Acknowledging the high-risk nature of heavy lifting, especially for those working towards an endgame, he encourages a cautious approach and highlights the effectiveness of the heavy and light day strategy.


"For you young guys training towards an endgame, remember, I squatted over 700 pounds and benched over 500. It's high risk. This strategy is about balance and efficiency."

For a comprehensive understanding and more training insights, watch the full video on YouTube, and delve deeper into fitness wisdom at biologicpharmamedical.com



Franco Cavaleri's books, offering valuable fitness perspectives, are available at biologicpharmamedical.com/shop.



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