Archive for the ‘Useful Tips’ Category
A steep rise
Author of the book to everyone, "Think!" shares his thoughts about the Procedures of curls.
Lifting the biceps – an exercise as simple as two plus two, and always fashionable, like the 501st, "Lewis".For all that.many do it wrong – and in the end not only to "steal" their biceps.but also injures shoulder.elbows and waist.Remember: The Rise of the biceps – a classic.a classic must perform purely.technically.and accurately without a hitch! Otherwise it makes no sense at all to perform!
Lifting the biceps can be done with a barbell and dumbbell, standing or sitting.For the "sedentary" option more often take the dumbbell: with the rod motion is obtained by incomplete.
What are the main functions of the biceps? First, he bends the arm at the elbow, and second – hand supiniruet.Supination – rotation of the forearm from a palm down position to position, palm up.(From the bar, as you know, do not.) By the way, bending the elbow is involved not only the biceps: He is assisted by the shoulder and brachioradialis muscles.
Lifting the bar
Stand straight with your feet in the most stable position – shoulder-width apart.To relieve the lower back, bend your knees slightly.Take a barbell grip slightly wider than the bottom of your hips.(Try to find the most comfortable for the wrists and elbows distance, in other words, it was convenient to.) During the ascent holding the wrist in a fixed position! It is very important! "Turbulence" in the hands – a direct path to a wrist injury and elbow.
If you find it difficult to hold a stable position in the wrists.leave curls and strengthen the forearm first.
Do not try to ignore my advice is this! As long as you have a weak grip.you can not overcome it and half the weight.which is necessary for your biceps!
Lifting the biceps – this is an exact bending at the elbows, and not "throw" the whole body weight.At the beginning of the movement elbows are strictly on the sides of the torso, upper arms are vertical.With the lift never moves the elbows back and not dilute.The only possible shift – forward, but only slightly! Weight lift to shoulder level – not above.(When lifting your elbows above the shoulders "go" forward.work included in the delta front.biceps partially "offloaded".and elbow joints.shoulders and waist are at risk of overload).Mastering the rise, stand sideways to the mirror and monitor themselves, paying particular attention to the upper position.
Mark my words: and technically precise performance required lifting force you to reduce the usual weight.But your biceps at the same time will work much more efficiently.because improper technique carries a substantial share of the load on the delta.
At the top of the peak point of pause – but do not relax your biceps.By the way.when done correctly, lifting them simply can not relax! This will again bring elbows forward and lift the bar right up to the chin bar.It was then, just for biceps and comes "rasslabuha" – because the "kick" the elbows and shoulders take on! In no case do not allow yourself such departures from the technology!
Lower the bar under the clear control.At the lowest point pause briefly, and one or two breaths.then hold your breath and immediately begin the next repetition.During the ascent exhale.
All I will say more, read very carefully.To begin with.that many.many lovers injures elbow and wrist due to the incorrect implementation of lifts.They are plagued by "floating" pain, which then weakens, then amplified…Treatment with ointments.rest and ice usually does not work.so that over time, work the biceps in general have to stop.To make sure your training is not followed in a similar scenario from the outset carefully listen to their.For example.rod with a straight neck you may not be suitable for anatomical reasons – too much it turns brush.Try to widen or narrow grip.If that fails, use the option with the EZ-bar.
I warn you, there are some pitfalls.Each manufacturer of "bends" in his neck.And if a particular EZ-Rod came up perfectly to your neighbor down the hall.far from clear.that it will not "beat" on your elbows and wrists."Try" curved barbell should be very cautiously, at first just take a little weight.If you feel.that the elbows and wrists still overwork.Take another EZ-bar.if she.of course.there is.In any case, if it does not help, abandon your lifts with a barbell and dumbbells to go.In no case do not follow some stupid instructions on how to pump the biceps – they say.is indicated.what should be done with a barbell lifts.No.if the bar makes you even slight pain in the wrists or elbows.be sure.what a shock a couple of months of training with heavy weights you will definitely get hurt.Yes, even one that will put an end to all elevations, even with dumbbells.
Personally, I am convinced that the majority of fans with a barbell lifts fundamentally not suitable! Lifting dumbbells – this is the safest and most effective option!
Some people recommend to use a thick neck (diameter 5 cm or more).He supposedly allows you to perform a dual task – and pump up your biceps and hands to develop strength.But we must remember that such a bar dramatically increases the load on the elbow.So before you work with such a stamp, you must think a hundred times.What if you had the elbow injury? And what exactly are you shaking your chest hard.and this is th-th as to overtax your elbows! Anyway.not to damage the elbow.starts with a light crepe and gradually increase the weight.
As I said, in raising your first enemy – the "cheating".To minimize it, you can lean back on the rack simulator (but not to the wall – break the elbows!).True.in a position to do better lifting dumbbells: When working with a barbell hips will impede full extension arms at the bottom.
Another option without "cheating" – the rise of the vertical bench Scott.Lean on the armpit upper edge of the bench and ask your partner to give you a bar.Try not to lose control of the weight at the bottom, in any case not pererazgibayte elbows.
In principle,.lifting the bar you can sit and.but it will be a partial repeat: movement of the bar at the bottom of the hips is limited.Nevertheless, I advise to try such an option.For the equilibrium.lean back against the back of the vertical bench.at the bottom make a short break and do not "pluck" the bar with the hips jerk.
Lifting dumbbells
Lifting dumbbells can be done in different ways – alternately or simultaneously.standing or sitting.supinate or neutral grip.supination with or without.With all the ups dumbbells strictly necessary to keep your elbows on the sides of the torso.and wrist – in a fixed position.as for the lift.
The rise of a neutral grip ("Hammer") – the most natural in terms of biomechanics and the safest for those.who have problems with shoulder or elbow joints.With the rise supinate the hand during the movement turned his palms upward.It is quite another matter – the rise of supination here at the home position hand "look" down.and rotate your forearms when lifting up.The rise in supination is performed while standing on the starting hands with dumbbells beside the thighs.By itself, the scheme subsequent motion is simple.but there's a secret: do not take a dumbbell in the middle of the neck! Grasp the bar toward the outside of pancake – it dramatically increase the effectiveness of exercise! Bending arm.simultaneously rotate the forearm so.that at the top of the palm "looked" up.Make sure that both movements (flexion at the elbow and turn the forearm) took place simultaneously.Does not give the elbow to the side and shifts it back.
Remember, the later you start to supination, the harder it is to maintain the correct position of the elbow!
Raise the dumbbells to the same level as the bar when lifting the bar.Do not take too heavy of weight – otherwise exercise turns into a kind of taking the weight on the chest.How would you like to not "make" ultraboundary weight, avoid the temptation – not "cheating"."Cheating" unloads the biceps, and exercise is meaningless.Lower the dumbbells slowly, slowly turning the arm to the starting position.
Insurance
The major technical errors during the ascent to the biceps – "heaping up" the body back and offset elbows too far ahead.If you "clone" of the back, immediately take myself in hand and straighten!
And more.Attempts to call for "failure" with a partner are useless and harmful! Biceps raises no weight.and technology! So.If you need outside help and.then only.to complete the set skillfully.The task of a partner – do not support rods.and "insurance" for your body back.so you do not deviate back and upper arms held vertically.That's all!
Attention!
Why sometimes biceps do not grow even under the crash program? Because.he gets a solid load when performing complex exercises on upper body.For example, with rods to a belt or sitting in the slope.Estimate how much weight you apply to these movements.And then compare it with the weights in the uphill.It so happens that the weight rises are simply "non-competitive".Let's operating weight in the deadlift bar in the slope – 80 kg and standing climbs in – 20 kg.It is clear that the biceps are simply "rest", even though you have very dark eyes.Hence the advice: forget about your hands if your set is made of heavy basic exercises.But if you are "stuck" on the rise.then do them right! Remember.it is a question of your sport, "Longevity"!
Technology head: the main points
Training – a serious matter that requires absolute concentration.Practicing exercise.must take into account many technical subtleties.but keep them in your head pretty hard.To ease the problem, prepare a "cheat sheet" for each exercise.On a separate card, list all of the moments.which you should pay special attention – briefly and clearly.not spreading tree of thoughts.Before performing the exercises look into this card.but note.that no "cheat sheet" is no substitute for a detailed study of the subject!
Lifting the biceps – it's intense bending arms at the elbow.but in any case not jerk.and do not throw! Control your weight and monitor technology: it will protect you from injury and transmit the load to strictly target muscles.
The grip.In order to strengthen the grip, use gloves or wrist straps.You can sprinkle talcum powder on his hands.
Support.If you do the lifting dumbbells, lean back against the back of the bench or lean against the vertical bar.
Hands.Performing lifting barbell.place your hands on the neck at a comfortable distance – not too far.but not too close to each other.
Lap.When lifting your knees while standing slightly bent.
Elbows.The correct position of the elbow – on the sides of the torso.Do not pick up their shifts and not far ahead (even at the top).
Wrist.Secure the wrist, do not bend or turn down their during the ascent.
Time.Three seconds – lift, three seconds – lowering.
Pause.The top and bottom for long delay, did not relax the biceps.
Weight.If you can not technically perform all the planned repetition, reduce the load.After a few weeks or months (when gain strength and learn the technique), start increasing the weight: it is necessary to stimulate growth.
Stuart McRobert "The Power and Beauty"
All good in moderation!
Obsession – it's good or bad?
Wow! It turns out.in the world are not only drug addicts.and – hold on! -''''Treningomany! In fact,.dependence on something bad is divided into two types:''real''and''behavioral''.''Real''addiction – addiction to alcohol is.drugs or cigarettes.shorter.to something substantive.But the obsession with coaching referred to as''behavioral''dependency.This addiction, so to speak, to the process.A typical example – casino gamblers who can not stop in time.
What is the difference between ordinary fans from bullies-treningomanov? The difference here in what.Reasonable kachok adjusts training under their conditions of life, but in the opposite treningomana.He is trying to reshape the very life of his training under.Psychiatrists are five main features a complete treningomana:
He feels at ease only during exercise.He can not enjoy anything other than training.He is often anxious and depressed for no apparent reason.He does not have a really deep personal attachment to life, to family, friends or work.He trains the most ruthless and risky ways.He is ready to accept any pharmacological stimuli, even when he knows that they will damage their health.
There are other signs that issue head treningomana.As a rule, can not treningomany clearly explain why they train.Anyone very merry event, they prefer coaching.And if they find themselves at a party, you are usually gloomy and morose.Many in this scroll in the head or plan tomorrow's workout yesterday's recall.Treningomany – useless workers, they often did, and bombarded with work or school for training.
The root of the problem
Why do people turn into treningomanov? On this account, there are different hypotheses.According to one, some individuals are''hooked''on the hormones that are produced during the training.Indeed.at high physical activity levels of endorphins.catecholamines (epinephrine.noradrenaline).serotonin and dopamine in the body increased.and the excess of these compounds is very significant mood elevation.And you, that is, catch the buzz.If the hypothesis is right, then the''excommunication''of stress must cause treningomana something like a''break''.So it is.Moreover, the''breaking''is even a simple reduction in habitual load.
Another hypothesis states that a decisive role in this case are the psychological factors.Treningomanami become unbalanced people, not in harmony with themselves and the world.Training for them – the way''to go''on the issues.forget.find.for a while.peace of mind and sense of existence.There is another point of view.Mole.potential treningoman can not take a respected social position because of poor education.does not know how to make money.well and take up training as a''magic wand''.
One thing is certain.Treningomaniya very often provoked by these mental disorders.Among treningomanov widely encountered obsessive-compulsive disorder.depression and other mental disorders purely.preventing a person to get used to''''in the world.
Characteristic for such things treningomanov.as a well-kept low self-esteem.deeply hidden dissatisfaction with own body.As a result treningoman set itself the task of deliberately unrealistic in a human genetic type.The failure of training makes him work harder.Because of this,''he loops''in training, contributing to congenital anomalies mental.
It is still possible to correct
If you found yourself in treningomane, then first we must recognize the severity of.Samougovory will not help.The case is as hopeless as trying to cure himself of drug addiction itself.You need to make an appointment for a serious competent therapist.Show this article and tell.that it is to you most directly related.An experienced physician necessarily will take you back to life.Do I have to give up coaching? No, in no case.We only need to place different emphases in principle.The training focus is not on quantity but on quality.Watch the a.If the results do not grow, why go to the gym so often? Give your muscles rest.Try a different scheme from 2-3 weeks split''output''.
Do not be alarmed if your doctor will ask you to poprinimat medicines.Remember, almost all of us gets the disease genetically.Someone was unlucky with his hair, someone with teeth, to someone with kidney or liver.You do not have luck with the psyche.If so, then it should return to normal, and that's all.
"Power and Beauty"
9 mistakes that hinder growth
There are minor flaws in the training and nutrition, whenever their own, individual.Because the approach to the problem of congestion should be individualized.Below I offer you a list of nine common promashek.Think, analyze, search for your.
Mistake 1: Do you train with the same weights.
It's easy to say, increase the weight training.And if they do not grow? You have added weight and went under the bar for bench press.a new weight is by no means! Moreover.sometimes.unexpected happens to roll back the results: you come into the room.and you do not give even the familiar operating weight! Know.What is the secret.brothers? Force to grow another method – single repetitions with okolopredelnym weight! Well, the system sets mnogopovtornyh involves relatively modest weight training.Otherwise, 8-12 reps, and even at 4-6 sets can not overcome.Where is there to take power? How is it treated? We must exercise cycles.At least twice a year you need to carry out a purely power cycles long month and a half.The complex should include only the heavy basic exercises – squats.becomes.bench press and standing.rise to the biceps.traction in the slope for the back…Should be done for 2-3 sets of repetitions of 6.1, no more.Most recently, was considered the best scheme: six to eight weeks crazy "pump" in the classical style.then a month working with a large number of repetitions (up to 20 per set) – is considered a "recreational".Well, and then advised a month to work "in force".Today a different point of view.A month and a half – it's time for the genetically gifted.We mere mortals cycle should not last longer than 3-5 weeks.Phase of "resting" in general may be omitted.The most important thing – to learn in time "jump" to a new cycle.Sooner or later you always feel sick from the monotonous, heavy training.So stop should be a week or two before, so not all spent most importantly – enthusiasm.Otherwise, the natural physical fatigue become tired of the psyche.This bold cross any style of training!
Mistake 2: Use of excessive weight
Understandable desire to quickly get your biceps at 50 cm often causes us to go to far with training weights.Here is a typical symptom of the "disease" – in any exercise, repeat the last 2-3 you have obtained at random-random.with gnashing of teeth.who hears the audience.This looks impressive struggle with weight has nothing to do with the progress of muscle mass, and here's why.Let's start with the simplest.Any exercise you do by force of several muscle – one of them home, while others help her.So.when because of two main muscles with weight force is not enough.the last repetition for it makes the muscle-assistants.that's all.So you wonder bathing.But worse than the other.When the forces of the muscles at the end, the brain tries to help her gain command of the nerve signal.Remember the intensive care unit: the discharge! another level! As a result, your nervous system from time to time working in the mode of strain.Well, here is one step away from nervous exhaustion.We must warn that this is a real disease, which by itself does not come.Train you can no longer.as worn nerves give a curious phenomenon: you take a light dumbbell.and you dreaming.if they weigh a ton.(By the way, if you are trained by the rules, but the usual weight suddenly ceased to resist, do not panic.It is about a little nervous exhaustion.In recent days, you seem to be too much stress.Give yourself a week's holiday, and Monday training will be included in the rate.) How is it treated? Pardonable impatience disease is treated with strict adherence to technique exercises.Agree, only the "right" weight allows you to set the "right".And if so.then go back to if you had the weight of dictating the number of repetitions per set.now let your reruns determine the workload.Let's say you have to do 8 curls, and ideally, only 6 out.Hence, the weight must be reduced.It measures the success of training weightlifters magnitude of weight.In bodybuilding, a criterion.The main thing – skilfully "penetrate" the muscle at the expense of focus and precise technique.In short, you – the sniper, but not commanding howitzer battery.
Mistake 3: Not enough rest between workouts
Classic bodybuilding are three workouts per week.If you want to go to the gym more often.then the same three exercises should be "cut" on the smaller systems – one for each of more frequent trips to the gym.It turns out that some days you do all 2-3 exercises.That not enough? Certainly not! The secret is that "speed up" the muscle recovery effort of will can not be.Recovery rates of genetically programmed.In short, here as with the money.Drain is easy to make, difficult to.Upset the balance of load and rest.fatigue will gradually accumulate and eventually will lead you to a dead end overtraining.Do not forget that a lot of effort you have taken away family and work.It may happen that three workout for you – a lot of.How is it treated? Keep track of sleep and appetite.If disturbed sleep, appetite down – a sure sign of excess load.Aggression, conflict, anxiety – from the same opera.At this stage, enough to interrupt training for a week.Another, more ominous sign of exhaustion – the fall of immunity.If you suddenly leaned OCR often grippuete, runny nose without end, run to the doctor.A train will stop to cure.
Mistake 4: Fear of exercise
Kryahtyaschie under the heavy bar veterans – not the best argument in favor of the basic exercises.such as postural or sit-ups.Newcomers imagining that they themselves should start with something simpler, such as the leg press.And then when, say, silenok be added, take up the squat.Gross error! Squats.Deadlift.Bench.pull the belt.rise to the biceps with a barbell.push-ups with additional.weight.bench standing and sitting – that's the most "massonabornye" exercise! But the most effective period of training – initial.when unusual stress to the muscles most acutely responsive to exercise.So it turns out that the newcomers themselves hurt when laying a serious exercise for later.How is it treated? Immediately include in the set of squats, deadlifts and bench presses.Each of these exercises do only once a week, not allowing them a "clash" with one workout.Power to set records there is no need.Try the "enter" to exercise, learn proper technique.Train with a relatively small weight of his pleasure.In other words, discipline yourself to exercise, love it.When the exercise will be obtained on the "machine", add a little weight – no more than a half to two kilograms.Remember, exercise disgusts only as long as you have not mastered them.
Error 5: Training at low pressure
The hall can often see guys who are long hours chatting with each other…Psychologists believe.it is quite forgivable flaw.because the room – it's a rare case.when you're surrounded by like-minded allies and.And yet advised to transfer communication to the locker room or club bar.The secret is that the training – it psychologically stressful.It requires concentration.Remember, weight lifter before moving internally collected, concentrated.In the hall at this point, all calm down, so as not to interfere, do not confuse attitude.According to psychologists, mental concentration increases muscle strength by 10-12% and even more.Just for this reason, live sports: do not compete with the muscle and the characters.And so it is always interesting.Anyone who is engaged in chatter in training, always nedorabatyvaet, skive.
How is it treated? If you go to the gym after work, your mind is tired and needs rest.And then a new strain! It makes you want to chat.You can help yourself in such a technique.All the exercises, especially the first, do the pyramid method.From the set to reduce the number of repetitions Seto, increasing the weight.This helps the psyche of a stepwise increase mental concentration.
Mistake 6: Failure to health
Here it goes on just a slogan.Health – the highest value for a bodybuilder for the reason that many of the sick organism is not and sweet.So.for health care should be taken and tested regularly.in time to detect the beginning and faster cure illness.How is it treated? Take glutamine.We prove that the deficiency of this amino acid in the body leads to a decrease in immunity.Semiannually do blood tests.Once a year visit the radiologist.Bodybuilder is a direct reason to be tested annually by a cardiologist.In short, consciously take care of their health.
Error 7: Stubbornness
Are you training for more than a month on the same circuit.No result as there is, but you still can not change the pattern.Sound familiar? It would seem that the reason for this behavior is clear – a lack of gyri.However, the reality is not so.It turns out that a high muscle tone – a strong barrier to someone else's suggestion.No accident that the hypnotist first lulls.With training about the same: muscle fatigue and thereby "soften" your brain.It turns out that some sort of self-hypnosis.Monotonous repetition exercises "imprint" them in your mind.Well then you're out time and again repeating the same set of exercises in the habit of.How is it treated? Every month and a half, photographed and meticulously compare the pictures "before" and "after".With the same persistence is necessary to measure the relative percentage of fat in the body composition.All methods of lie.However, if you will make measurements on the same instrument.you know your relative progress (or regress).In bodybuilding you have to find its own methods of pumping, and this implies a path of trial and error.You have to actively try out different methods to evaluate them and ruthlessly sweep aside useless.If you fervently practiced 2-2.5 months, but to no avail, no need to wait for a miracle.Looking for something new.To begin with experts at Champion advised to copy the method to increase your.People like morphology, so here you will have a realistic chance of success.Conversely, take a sample of more tall champion unlikely to win.He has a long bone, and therefore different anatomical levers, the length of the tendons and other pr.Hence, the exercise he needs just are not what you.
Error 8: Underestimating yourself
Sometimes you hear that, say, a bodybuilder has to believe in themselves.What nonsense, my friends! Bodybuilding – it's not a game of dice.Here the belief in personal luck is not needed.The training process is planned and calculated for the years ahead.If you train according to plan and according to the rules, conceived the result will come.Where did he go? So.the first day of leave outside the walls of the room familiar to most people's cowardice.When a new case before frantically wondering: will or not? These doubts were eating away at your soul for nothing.In the event of failure of the training program you should say to himself, this program simply does not suit me.But the weak spirit of nature, instead of analyzing and searching for a new scheme immediately start whining: I told you so.that I will not work!..At this mood does not go far.
How is it treated? Keep a diary and with the help of a personal trainer shall describe training plan for the next six months.Follow the plan and in no doubt! Bodybuilding has anyone failed a.People themselves bring a weakness of character.
Error 9: Underestimating the role of nutrition
Muscles, alas, do not grow out of the air.How hard would you have been studying in the hall.sustainable growth of the muscles will not be.If training is not backed up with full.a balanced diet.Repeat for the bodybuilder diet – a fundamental factor, and it is important to all: what, when and how.Food stimulates muscle growth, speeds recovery and is responsible for the secretion of anabolic hormones.At irregular, scanty menu biceps 50 cm can not be built.How is it treated? Start by reading popular books on nutrition.Understand that this protein, carbohydrates, fats, vitamins and minerals.Poraskinte brains over their usual daily diet – whether it meets the medical standards at least? Make any adjustments.Then grasp the establishment of order in the regularity of supply.Go to the store and buy boxes for food and a thermos.In the evening cook a meal the next day, set it on the boxes and place in refrigerator.In advance thermos fill a protein shake.In mashgazine sports nutrition protein-carbohydrate zatartes tiles in case of interruption of power.When teach myself to eat regularly.Start slowly buy all sorts of curiosities such as creatine.amino acids or energy.The secret is in what used to take these expensive drugs makes no sense.Against the background of the irregular power supply, they simply do not work.
Stuart Mc Robert "Strength and Beauty"
Cilovoy Training: why do you need?
Here's a wonderful paradox bodibidinga! On the one hand, we are about the most that either there is a power sport.On the other hand, physical strength does not guarantee any success in the competitive platform.
From all this confusion in the minds of many.Some tear rolling veins for years, trying for something to put the record in the bench press or postural.Other "fixated" on the biceps and do a thousand ascents of concentrated.Both types look the same pale, as equally wrong.What do you want?
First the methodological principles.Massa gives mnogopovtorny training (8-12 reps per set), because – malopovtorny (2-5 reps).How would you not fanatically rocked by a lot of weight you add on.Then why do you need this strength training? Need! The secret is.that these very many repetitions (in weight) should be done with weights.have become a force records.What, yet another paradox? Yes, my friends.For example, this breast pump starts when you begin to reap lying under 130 kg.The Methodists are advised to twice a year to arrange power "session".The complex you can make yourself, guided by the rules set out below methodical.
All the attention to large muscle groups.
The level of the strength of your muscles determines the strength of large muscle groups – back, legs and chest.That's why the main subject of strength training – the largest muscle in the body.Based on this, and make selection of exercises.In the list on the Rights of the absolute leaders are squats, bench press and deadlift.Each workout is built around one of these exercises.and.Squats and deadlifts are spreading maximally in terms of.since both are heavily loaded with exercises lumbar spine.If you do becomes a day or two after the sit-ups, there is a risk of injury to the lower back.
Exercise should be 3.4 at intervals of 2 weeks training.The main exercise complete 1-2 "dobivochnymi" exercises.For example, after doing squats, leg presses or lunges.After becoming – pull rod to the belt.After a bench press – lift the bar for biceps.Most exercises are performed up to 5 sets on a "pyramid".In the additional – 2-3 sets.Lay oneself out to the limit should be only in the last Sete basic exercises.Forced repetitions are forbidden!
Know a sense of proportion.
Intensive training of large muscle groups associated with the huge cost of energy.This means that the muscles need to allocate more time to recover.If you try to train in the style of the force is still kachkovomu graphics (up to 4 times a week).then your strength begins to decrease contrast.Deserves special attention method "cycling" repeats.Many of the security forces "build" training cycle as a kind of inverted pyramid: a few weeks mnogopovtornogo training (8-10 reps per set with a relatively low weight), followed by as many weeks of training with the average number of repetitions (4-6 per set with a solid weight ) and.at last.the last few weeks are devoted to malopovtornomu cycle training (Away from 1-3 repetitions with very heavy weights).It has been noted that strength training quickly "clog" the muscles, increase strength and stops.Well, this scheme allows the addition of force to stretch the period to two or three or even four months.
How to speed up progress.
Before the beginning of the power of the program should consult with a gym instructor.The fact.that too much power when performing exercises depends on the structure of the skeleton.in particular the length of the limbs.The instructor will assess your figure and give valuable clues about the technology.For example, if you're tall, you should focus on the deadlift.Squats will give you harder.By the way, the development of strength training does not mean to extremely high weights.To give more speed exercises.The secret is that the major increase power potential provide t.n."Fast" muscle fibers.Well, they really respond only to the explosive training.For example, the famous American champions perform the bench press bench press with a weight of 60% of the maximum single.However, trying to squeeze out the weight as fast as possible.And there you have the result – the table of world records in the bench press rewritten them with enviable regularity.
Train your brain.
If you start your workout kachkovye out of a deep rastrenirovannosti.you may want to postpone indefinitely bodybuilding.If you are not able to catch up 10-12.can not sit down with their own weight and squeeze half of his weight over his head.grip strength training seriously for.Otherwise, you should perform exercises kachkovye with ridiculous weights and weight do not provide such benefits.Spend the first year and a half serious weight training.Schedule yourself specific goals for each workout, week, month, year and even more distant prospect.Along the way, you learn your body, his power potential, recovery times, the need for eating and sleeping…Due to this, your plans will be extremely realistic, and you will confidently advance to the mass.
Mike Lambert, "The Power and Beauty"
How many sets?
The cornerstone of the issue of bodybuilding – how many sets to do exercise.In fact,.How many sets should.began to increase in muscle: two or three or.perhaps.fifty? I must say.no single answer.because the number of sets defined by the degree of your fitness (3-4 sets novice and can not be compared with 1-2 sets professional).your goals in bodibidinge and the nature of exercise – isolating it, or basic.One thing is certain: if you go to the gym just for the sake of muscle condition and overall good physical shape.2.1 you just have sets of one exercise.With.fulfill their need from time to time on a circular basis – at Setu each exercise one after another without a break to rest.
Those who are interested in muscle growth, you must do 2.1 sets only to "warm up".Why? First, the basic insurance for the tendons and ligaments.And secondly, what is far more important, in order to "destabilize" the nervous network in the muscle.Non-operating arm – it's like that car a long time stood in the parking lot with nothing to do.It is necessary to start the engine and "revive" all of the car body.And muscle: you have to do a couple of sets.to drive along the nerve "wires" the first pulses.to how they should be "clean" for a lot of hard work.
However, I'm oversimplifying the situation.In fact, all the more difficult.The nervous system has a special muscle "knots", a kind of biological electricity transformers.While they do not accumulate inside some capacity at the expense of first reps with light weight.nervous system can not operate at full capacity.So, do not even try in the first repetition of the first set to encroach on the maximum operating weight.If, however, succumbed to the weight, so it is not the maximum, but only seems to you so.After the warm-up sets of weight sets necessary to raise a pyramid.How many of these sets should be? I believe that not more than 5.Therefore.that the high intensity of these 5 sets already extremely tiring small muscles, assistants."Working" to stabilize the trunk and / or extremities.Additional sets will be for these muscles stabilizing the obvious congestion.which will eventually lead to tearing of ligaments.inflammation in the joints and pr.
However, these 5 sets can not be the rule for all.Understand that you prefer: work force or endurance.If the former, it means that your muscles in the nature of power more white fibers.Then you need a lot of weight, but with enough weights 3 sets.
The paradox of bodybuilding.that many do not fit in my head.is.that determines the intensity of the muscle growth of your efforts.Multisetov system makes you do a set of Seth.that due to fatigue in the last Sete you came to this very limiting level of effort.But if you have experience (or talent), you are able to develop such an effort in the first working Sete.Then the other sets you will not need.This just explains the strange only at first glance, the difference of the number of sets from famous champions.Just enough Yatsu 02/01 sets, and Flex Wheeler to 8-10-Th.
Arnold Schwarzenegger, "Power and Beauty"
Pamping? This is class!
Doctors testify pamping with low birth weight can increase the amount of muscle by 20%!
Pamping – the legendary methodological procedure in it, if you will, lies the essence of bodybuilding.Describe the feeling of "pampinga" in the words is not easy.but once you feel about "pamping".you immediately.without any prompting.understand: this is it! Yes.muscle rasperlo so.that the limb completely ceased to bend.Skin taut, it does not push your finger.The body muscles are warm, dense.But the main thing – it's kind in the mirror: a picture!
Not even stutter that, they say, "pamping" – is an ordinary method of pumping, one of many.No and no again! This phenomenon is cerebral in nature, t.e.certainly connected with the work of the brain at the expense of heavy-handed intervention in the mechanisms of nervous regulation of blood flow.Hence the psychological effect of "pampinga" – brain "takes" of joy, satisfaction, simply put, the buzz!
But the roots of the phenomenon, of course, in the muscle.So, what is "pamping"?
The theory is simple.By multiple repetitions of the same movement, copying action pump, we fill the muscle with blood.But this is only the beginning of job for.When we feel the palpable blood supply.dramatically accelerate the pace! As a result, the muscle receives more blood.than it has time to "pump".Not finding out.excess blood more and more saturate every cell in the muscle.and it starts right before your eyes swell and harden at the same time.This is the "pamping"!
How much does bodybuilding, so it is not ongoing debate about the usefulness of "pampinga".No, no one doubts that "pamping" grow muscle.It's just different.Like, just a light on other techniques that raise the muscle is better…Let's deal.
The number of repetitions or burdening?
You must first answer the question: what happens in our muscles during exercises in sets of varying intensity.In the "short" sets with low reps and low weight are involved primarily larger.white fibers.are "responsible" for high-speed force (otherwise referred to as "fast" fibers).The load of this type provides relatively good strength gains and hypertrophy (thickening of the muscle fibers).well, and it.we know.is the basic condition for the growth of "mass".However, the degree of such hypertrophy is relatively small.Illustrates an example of weightlifters.They selectively train "fast" fibers, however, with increasing experience does not become much more.In the ordinary amateur – another problem."Fast" muscle fibers in it, in principle, there is little.So.enhanced training "short" sets that give him a little.the more.that the red."Slow" fibers.which he has most of the muscles.such a scheme is almost no incentive.
In 60 years, bodybuilders have practiced the opposite extreme – "long" sets (from twenty repetitions or more).Today, sports physicians strongly believe that in.that the "long" sets are ineffective.If our goal – increasing muscle "mass".Why? The fact.This approach involves the use of small weights.but what he hypertrophy.practically.does not stimulate.And this is proved by dozens of experiments.
Does this mean.that the method "pampinga" can be easily to discard? Not at all! Simply connect "pamping" must be a different breed – the average – the number of reps.In other words.well-balanced training scheme consists of a "secondary" sets (8-12 reps for the "top" of the muscles and 16-20 reps for legs).That such a scheme is primarily responsible "growth" condition bodybuilding – muscle under load shall be not less than one minute.
By the way.if not previously known.is supposed to get: azhdoe repetition lasts a few seconds.and.so.the total number of repetitions must correspond to the total duration of the reduction in one minute, and more.From all this, an important conclusion: in bodybuilding there a minimum threshold of performance.If you.Private amateur.reduce the number of repetitions to 3-6 in the spirit of "severe" Vocational Training.is unlikely to get something in return.except for injuries and overtraining.But.even if you have in mind the "right" scheme (8-12 repetitions per set).it does not mean.that you immediately begin to "swing" correctly.You have already heard a lot about.that when the set limit must give all the best and possibly reach "failure".In addition, require an unprecedented deep, up to the narrowing of consciousness, concentration on working muscle.But this is only half the battle.The most important thing that's the – the exercises should be completed unbearably strong sense of muscle.tearing the skin.blood supply.Well, this last condition only comes with experience.Moreover, doctors are confident that bodybuilders with experience "restructured" the brains.At the start of exercise, they redirect the lion's share of blood flow in favor of the working muscles.For this reason, the pros' pamping "goes to one hundred percent! No such mechanism for fans.Possibly.just this explains the discrepancy between the views about "pampinga" in medical.usually experimenting on an amateur.and pros.which stand for "pamping" mountain.
- When people come closer and see with what weights I work.their surprise, there is no limit.- Said Günter Shlierkamp.IFBB pro.competitive weight is "off scale" for 135 pounds.- Of course, ridiculous my weight will not name, but also supervesami.How, then, I was able to shake my "mass"? The recipe simply nowhere "pamping".I have a lot of repetition.rapid movement.the whole exercise – minutes forty-five.no more.blood flow to working muscles strong.By the way, for me it's a pleasant feeling, and right – it is inspiring, "spur" enthusiasm.
Training with high reps are usually a "side effect".We are talking about muscle pain – a result of accumulation of lactic acid in muscles.Concentration of lactic acid – a product of anaerobic metabolism in muscle and a signal.that the body produces natural anabolic substance.including growth hormone.Simply put, when you feel pain, you can be assured – the process of muscle growth has gone.
- I always train to the pain.- Explains Günter.- To be precise.pain appear in the latest sets of each exercise.Pain is severe.sometimes – just unbearable.but you can gradually accustom themselves to not pay attention to it is not.Importantly, by all means to finish the exercise.Can not cross the threshold of pain – do not wait for progress.
In the words of Gunther – an explanation of the biochemical point saying "No pain, no progress", at the forefront of Strength Training.aims to increase muscle mass – the lactic acid.However, be careful – the pain of pain strife.To overcome the need to "correct".lactic acid pain.but if the pain associated with trauma.with damage to the muscle.joint.tendons or ligaments.that training should be stopped.
The final diagnosis
According to Greg Titus a professional, "pamping" – an indispensable technique for beginners.
- Any newbie lurks a.a very common danger.- Says Greg.- From the first.frankly.very modest success, he loses his head and grabs his excessive weight, wants to show everyone.what he.mole.steep.But the maximum weight, especially when working with them for a long time, deplete the body.But "pamping" with a high repetition rate allows you to harden your muscles and at the same time to feel the cool technology.In principle, "pamping" is possible with very good weight, but, of course, not the maximum.
- I have one rule.I call it the "rule of two hundred pounds".- Greg continues.- And it can be formulated as.When my muscles and strength.I can lift very heavy weights.but I never allow myself to work with the weights.than 200 pounds.This law applies to any exercise.It can be used every – you need only to determine the maximum weight in accordance with their individual characteristics – strength.length of service training, etc..But the principle will always be one – you must set yourself a reasonable limit.Sometimes I am drawn to the "exploits", but every time I tell myself: "Your main task – the" mass ".But "a lot" yields a high volume of training – total number of sets and repetitions.So, forget about the power records and go back to basics – "pampingu"! "
Again, "pump" muscles with blood and very very helpful.Here are its advantages: the blood into the muscle delivers extra oxygen and nutrients.muscle tissues become more susceptible to stress and recovery, increase blood flow evacuates the excess of muscle lactic acid and restores the pH level of blood.but it also contributes to the rapid recovery.In addition."Pump" increases the amount of muscle cells due to the fact.that the additional blood brings with it a surplus of sugar.and it has to "store" directly inside the cell.Cells "swell" and by increasing the mass of mitochondria and increase in total cellular fluid.And finally "pump" muscles with blood is another purely kulturisticheskoe advantage – provokes a strong release of anabolic hormones.
In sports there are medical statistics.indicating that.that tselenapravlennny "pamping" can increase the amount of muscle by 20%.These data and can not be compared with the growth of "mass" under the "clean" power training.
Does all this.that high-intensity training with low repetition rate is contraindicated bodybuilder? Perhaps.bodybuilding exercises simply do not place.in principle not allowed "pampinga" – force zhimam.shocks.power weight lifting? No.and then.and another – is wrong.Only the work force gives a typical brutish look of a bodybuilder.Only work on force able to "forge" steadfast and uncompromising character.No accident that the.Many great bodybuilders started as powerlifters and then always remembered with gratitude the strength training.He gave them to the muscles and the spirit of true power.But.only in bodybuilding, the former "security forces" "overgrown" bulk.solid as basalt muscles and found a harmonious body.
And all this they were only after "our" kulturistichesky.typically high volume type of training.necessarily include "pamping".
Drop-Sets
How to achieve extreme blood flow in practice? We explain this by the example of concentrated lifting dumbbells for biceps in a drop-Seth.At first – warm-up.Then you are doing lifts with dumbbells relatively large weight (do not forget to prepare the dumbbells of various calibers – they must lie nearby).When you finish a set (it should be at least six repetitions), change hands and do six more reps.Quickly changing the dumbbell (it should be easier to 02.02.5 kg).do one more Setu on each hand – now out of eight repetitions.Then do two more sets for each arm.each time reducing the weight of the dumbbells at 02.02.5 kg and increasing the number of repetitions for two.Rest between sets is not (free arm rests, and so when the worker performs the exercise).After graduation exercises stretch.and then strongly reduce the biceps.keeping them in a shortened position for three seconds.increasing with each passing second isometric load.
Super-sets
Supersets – another effective way to "pampinga" principle is based on their close proximity antagonist muscle.Antagonists really close to each other.and.if the load such muscles one by one.to them gush enhanced blood flow.Our extension consists of a superset of the head of the sitting (exercise for the triceps) and classic curls.The number of repetitions for each exercise – 8-10.Rest between sets is provided (in the interval between supersetamiprosto isometric strain and stretch the muscles working.this will further increase blood flow to muscles).
Pre-fatigue
It is well known that the muscles of the legs was particularly pleased to respond to a number of iterations.It will be most welcome reception pampinga.The best option for the quadriceps, first leg extension – blissfully.then sit-ups – in the same style.There is only one but: do sit-ups will have to harnesses racks.
Bill Dobbins "The Power and Beauty"
Competently on the chest
The six main pumping breast HEREUNDER, which will lead you to a new level of mass
Training the chest, in principle, a simple affair.After all, this is a down-exercises like bench presses and dilutions.However, holders of a powerful and breast-drawn can be counted on the fingers.The reason? The point is that breast – big muscles, but what training these muscles do not give a little blood.The main rule – the peak intensity of training, superkontsentratsiya, huge weight and rivers of sweat.Moreover, in every workout! Now take a look around.Someone hard "hammer" lightweights crossovers.Someone waved cheerfully nickel dumbbells while lying down.Well, where hardcore fans of the company.addicted to the heavy presses? One shakes – on the verge.so.that cracking bones! Three other hedge.Then, second, third…In other words, where the real work? Here is the answer!
Here is a precise guidance about the "proper" training nursing.Remember, the extremity – that's your main slogan.Hence the priority of the basic exercises.minimum repetition.large interval of rest for full recovery of muscles and nerves…
Selection of exercises: 2-3 bench, 1-2 breeding
The musculature of the chest.in fact.consists of a pair of large pectoral muscles.located on both sides of the sternum (under the pectoralis major muscle are small breast.but they have virtually no effect on the size of the breast).The unique shape of large pectoral and the fact.that they attached to the bones of shoulder girdle.can effectively work through the top.middle and lower parts of these muscles different versions of the bench – on an incline bench.the horizontal bar and the bench with a slope down – and all sorts of dilutions.
Beginners.as a rule.preference bench on the horizontal bar and it seemed to achieve good results.But if you make this version of the bench foundation training chest.they now find.that the "meat" has acquired only the middle part of your chest muscles.while their upper part remained flat.and the bottom – and sluggish neprorisovannym."Most of those.who are just beginning bodybuilding.psychologically "sink" on the horizontal bench.- Said pro-Nasser El Sonbaty.- Yes, it's great strength training, but it must be done to minimize.From the beginning, start seriously "bomb" top chest.The first exercise m always put a sloping bench.Read the press slanted their most important exercise meters! "
"Remember: The greatest effect is given exercises with free weights – he adds.- And inclined bench press is no exception.Do not try to replace the barbell simulator! "
If you go back to the general scheme.in the opinion of Nasser.There is no better set of bench presses of 2-3 and 1-2 dilutions (with dumbbells or on the shelf).
The order of exercises: bench presses first, then breeding.
Bench – Movement "polyarthric".Simply put, "polyarthric" movement can overcome much greater weight.As a result, the target muscle lies load more impressive than, for example, at dilutions.
However, you do not need to stick to one and the same order of exercises for each workout.The fact that the presses from time to time you will limp.The reason? Random nedovosstanovlenie triceps and deltas from the previous workout.In this case, "abut" there is no reason.We have to change the rule and start with a dilution or crossovers.Breast podustanut and equalize its power potential with triceps and delts.And even then you can begin to "regimes" Away.By the way.to enhance the impact of regimes.each set can be complemented by dilution or crossovers.with a guarantee to "finish" the pectoral.
Sets and repetitions: 10-12 sets, 6-12 reps
Apart from one or two warm-up sets.new to the whole must perform for training not exceed 10-12 sets of exercises for the chest."Pamping" in the case of breast works poorly.so it is best to limit the number of sets.but really each of them to work for the glory.- Your task is to overcome the pain threshold.give everything to make nursing even a hundred.and two hundred percent and set to bring to the end.What would you effort it may cost.Only then will your breast start to grow and fill the power.
As for reps, then there is nothing better than 12.6 repetitions per set.If they will be less than six.that set will be too short.in order to adequately stimulate muscle growth.If there will be more than twelve.then your training with maximum muscle hypertrophy (that is their increase in size) "refocus" on improving their efficiency and endurance.
Rest: 30 seconds to two minutes
To grow breast, in the intervals between sets should not be allowed tide of blood, hypothermia and loss of tone.It follows that the extra-long pause for rest excluded.According to Nasser.against breast valid simple rule relaxation: a pause should last only as much.how he set.If you train with a partner, there is another rule: as long as you do a set, resting partner and vice versa.No additional holiday need not.
The choice of weights: Combine the "weight pyramid" and sets with the same weight.
It is surprising, but experts believe the principle of the "pyramid" is not very effective in training the chest.The reason is.that infants need stimulation superstrong.well as in the "pyramid" you spend a lot of time and energy on sets with trivial weight.The really "serious" in the series you go only 1-2 final set."Pyramid" is good for the growth of the forces and break the "plateau", but in terms pump is too weak mass.
The best technique for infants – a special kind of cycle training.When at first you do sets with a weight.for example.6×6.And for the final cycle.losing power.you go to the "pyramid".to use it to break through to new power results.However, whatever method you choose, the cornerstone – the intensity of your tall each approach.
Frequency: One workout every 5-6 days
When it comes to training the pectorals, should follow two basic rules.First: do not train their.until they are fully recovered from previous training and slightly hurts.Second, the interval between training sessions must be at least 72-96 hours.
Remember, muscles grow during rest, but not in the gym.They need time not only at.to "repair" the damaged muscle fibers.but also on the synthesis of additional protein in the quantities.exceeding the needs of a simple "repair" tissue.This t.n.supercompensation of protein in muscles is the basis of their growth.If the muscles do not receive at least 72 hours to rest and recovery.This is an important process for you will not be brought to completion.and all your efforts go down the drain.
Complex
Bench bar on an incline bench 4 8.12 *
Bench dumbbell on a bench with a slope of 8.10 down 3 ** +
Breeding dumbbells on flat bench 3 10 **
* Improve the weight and reduce the number of repetitions with each Seth
** Sets with the same weight
+ Near the end of training cycle follow this exercise on a "pyramid".to reach a new level of performance.
Michael Berg, "The Power and Beauty"
The intensity and pace of training
According to one famous coach.slow repetition of certain exercises – for example.squat and deadlifts with straight legs – actually hinder progress.What is your view?
I used to perform squats with the rate of "five by five", and deadlifts – "four by four".This allowed us to use more weight.and I thought.I'm doing these exercises as well and intensively.As far as I can only.But I was wrong.
Recently, I use the rate as "eight to four,".as a result of this, the intensity of my sets greatly increased.and.I think.quadriceps and lower back worked out better.I do not think those are very useful exercises that require a more rapid movement.About 10 years ago, I was squatting with the weight of 135 kg of 30 repetitions.I was moving very fast, like a bullet.
So – the set was child's play compared with the performance rate of 7.8 repetitions in "eight to four," with a weight of 135 kg.The rapid descent into the squat and the rapid rise of large weight – it's not a particularly significant result.Slow motion – it is quite another.
Q: I recently read a very short and very intensive program.which left stride "metabolically exhausted".so that his pulse barely palpable.In other words, he was in a state of shock.This person recommends training every 10 days, carrying 3.5 sets.What do you think about this approach to training?
A: Frankly speaking, this approach seems not only pointless, but obviously dangerous.Hardly anyone would recommend a program of aerobic exercise.which has brought a man to the extreme exhaustion of the forces.that he almost walked away to another world and was in intensive care.
The idea of training is in the application of the stimulus.sufficiently different from the previous.to which your body has the ability to adapt over time.I can not find any evidence that the training should bring to the state, bordering with the death.
Training time in 10 days – it's the lack of frequency.to get health benefits.characteristic of resistance training – such as.increased bone density and improved glucose tolerance.In addition.there may be some deterioration in between workouts.because they are so rare.it makes them even harder.
I like to train hard.In my regular training for the bottom of the body I do squats on one Setu.presses down.Leg-Extension.deadlifts with straight legs and exercises on the simulator for the lower back.In each of them I'm doing very slow repetitions, resting for almost a minute between exercises.And this practice does not make me a "metabolic havoc".Although I train and hamstrings.and calves.as well as direct and oblique abdominal muscles.In fact, I feel normal within 20-30 minutes after exercise.Here's how to train.If you are completely devastated by training, then something is wrong in this.Your purpose – to stimulate the growth of strength and muscle mass, not to destroy itself.
ironman.ru
Those who decided to start
Any athlete knows how many questions the first time you take over the bar."What do I do? What to do? And what will happen if so? And if commercials?" And much more tormented consciousness beginners.Everything – from food to ammunition require comment.
First, about what age should begin strength training classes.If you are under 14 years old, please wait.Before that age in strength training does not make sense.since they form the barren soil.Sterile in the sense.unformed that your hormonal status does not allow you to turn your efforts into strong and massive muscles.
To assess the development potential of momentary muscular perform simple experience.Let your friend or someone else made a measurement of the circumference of your biceps at lowered down and relaxed right hand (or left.if you – Lefty).
Then you raise your hand to the side so.that it was parallel to the floor.and now straining biceps.Checks should his circle and in this position.
The difference in the circumferential stress and relaxed hand muscle called the tour.and its value is said.although with a high degree of approximation.about your momentary potential.
If the tour biceps – less than 2 inches – potential weak.2 to 3 inches – this is a mediocre potential.3 to 4 inches – a very good.and all.that goes beyond the four.5 inches is a very rich potential.and you have all chances to become a champion.But do not despair if you check in the absence of any potential.
I have already said.that is – the hidden quality.and a year later.let us say.you will find a significant improvement in capacity.which can show excellent prospects.
Now, about what you need to seek.The primary objective – to balance the addition of.that is, the circumference of the body lead to such values.which are characteristic of athletic.
Sure.these circles to a large extent depend on the strength of the core.but for a beginner – the value is insignificant until.For any addition of bone can be both good and unimportant.
But let's talk about the criteria for a good addition.Athletic characterize definite relationship between growth and body weight.In other words.for every inch of your height shall be at a fixed number of muscle.you were like an athlete.
So first let's define your weight and growth index.To do this, use the calculator and solve simple math problem:In = (W: H) x5, 51. где In – Ñто тот Ñамый веÑо-роÑтовой индекÑ. W – Ð²ÐµÑ Ð²Ð°ÑˆÐµÐ³Ð¾ тела в килограммах. а H – разумеетÑÑ. роÑÑ‚ в Ñантиметрах.
Now in the table below find the one index that is closest to your.Horizontally in front of this value of the index you get the circumference.you must work at this stage.With the growth of your muscle mass will increase and demands on your body circumferences.and you will be able to recalculates.let us say.every six months.But for now – go ahead.
| Index | Neck | Biceps | Predpl. | Chest | Thalia | Pelvis | Hip | Shin |
| 1.899 | 35 | 32.3 | 27.3 | 91 | 68.3 | 82 | 49.3 | 32.3 |
| 1.956 | 35.5 | 32.9 | 27.7 | 92.5 | 69.3 | 83.3 | 50 | 32.9 |
| 2.013 | 36 | 33.5 | 28.2 | 93.9 | 70.4 | 84.5 | 50.8 | 33.5 |
| 2.069 | 36.5 | 34.1 | 28.6 | 95.4 | 71.4 | 85.8 | 51.5 | 34.1 |
| 2.126 | 37 | 34.7 | 29.1 | 96.8 | 72.5 | 87 | 52.3 | 34.7 |
| 2.183 | 37.5 | 35.3 | 29.5 | 98.3 | 73.5 | 88.3 | 53 | 35.3 |
| 2.24 | 37.9 | 35.7 | 29.8 | 99.5 | 74.4 | 89.4 | 53.6 | 35.7 |
| 2.295 | 38.3 | 36.1 | 30.2 | 100.6 | 75.3 | 90.5 | 54.2 | 36.1 |
| 2.354 | 38.7 | 36.5 | 30.5 | 101.8 | 76.2 | 91.5 | 54.8 | 36.5 |
| 2.411 | 39.2 | 36.9 | 30.8 | 103 | 77.1 | 92.6 | 55.4 | 36.9 |
| 2.468 | 39.7 | 37.4 | 31.1 | 104 | 78 | 93.7 | 56.1 | 37.4 |
| 2.496 | 40.3 | 37.8 | 31.5 | 105.3 | 79 | 94.8 | 56.8 | 37.8 |
| 2.525 | 40.8 | 38.3 | 31.9 | 106.5 | 79.9 | 95.5 | 57.4 | 38.3 |
| 2.582 | 41.2 | 38.7 | 32.3 | 107.7 | 80.8 | 96.6 | 58.1 | 38.7 |
| 2.639 | 41.7 | 39.1 | 32.6 | 108.9 | 81.6 | 97.6 | 58.8 | 39.1 |
| 2.695 | 42.1 | 39.6 | 33 | 110 | 82.5 | 98.7 | 59.5 | 39.6 |
| 2.752 | 42.6 | 40.1 | 33.4 | 111.3 | 83.4 | 99.8 | 60.1 | 40.1 |
| 2.809 | 43 | 40.5 | 33.8 | 112.5 | 84.3 | 101.3 | 60.8 | 40.5 |
| 2.866 | 43.5 | 40.9 | 34.1 | 113.7 | 85.1 | 102.3 | 61.4 | 40.9 |
| 2.923 | 44 | 41.4 | 34.5 | 114.8 | 86 | 103.3 | 62 | 41.4 |
| 2.98 | 44.5 | 41.8 | 34.8 | 116 | 87 | 104.3 | 62.5 | 41.8 |
| 3.037 | 44.9 | 42.2 | 35.1 | 117 | 87.8 | 105.3 | 63.1 | 42.2 |
| 3.094 | 45.2 | 42.6 | 35.4 | 118.1 | 88.7 | 106.3 | 63.7 | 42.6 |
| 3.151 | 45.6 | 43 | 35.7 | 119.2 | 89.5 | 107.3 | 64.3 | 43 |
| 3.208 | 46 | 43.3 | 36 | 120.3 | 90.3 | 108.3 | 65 | 43.3 |
| 3.265 | 46.3 | 43.7 | 36.4 | 121.4 | 91.1 | 109.3 | 65.6 | 43.7 |
| 3.322 | 46.6 | 44.1 | 36.7 | 122.4 | 92 | 110.3 | 66.2 | 44.1 |
| 3.379 | 47 | 44.5 | 37 | 123.5 | 92.8 | 111.3 | 66.8 | 44.5 |
So. вы получили два очень важных инÑтрумента: методику оценки вашего Ñиюминутного потенциала. а также методику Ð¾Ð¿Ñ€ÐµÐ´ÐµÐ»ÐµÐ½Ð¸Ñ Ð²Ð°ÑˆÐ¸Ñ… идеальных на данный момент пропорций.Begin to work on their addition, training on any of the initial program.A few months later perform measurements of your circle.and then analyze.What you have achieved.and then.what was not.
Many – not enough
Vysokopovtorny training ensures rapid muscle growth.It seems.that will never get tired fitnessisty change the number of sets and repetitions in training in the secret hope to open the elixir of muscle growth.Why?
Because.that currently exists a universal training program.which is reset to all.as muscle size and strength are synonymous is not fully.And if a muscle after received loads becomes stronger.This does not mean.that it increases in size.I'm sure many of you have achieved a significant gain in operating weights in a single exercise.but your weight has remained at the same level.as well as the amount of muscle.
Many fitnessisty trying to increase muscle volume is due to strength training.For some it works.but often fail fitness fans.trying to build "dry" muscle.So to them it is necessary to develop a methodology.which would lead to a breakthrough in the results.
By itself, muscle strength is a result of the interaction of many biological and biomechanical factors.It is believed.that in order.to become more.you must train with heavy weights with.task – how to stimulate more muscle fibers.But in fact, confused by large weights no more than moderate.Why? Read about it below.
Let's start with the fact that the human body contains three basic types of muscle fibers:
1) medlennosokraschayuschiesya;
2) bystrosokraschayuschiesya;
3) declining at an average rate, or intermediate.
Medlennosokraschayuschiesya fibers are responsible for muscular endurance.as able to fall for a very long time.These fibers need oxygen.which helps to satisfy their energy.and they are even able to create oxygen reserves.when the need for him to commit some of the oxygen from the outside gives way to recharge.Medlennosokraschayuschiesya fibers contain increased amounts of mitochondria.
Mitochondria – tiny structures that.inside the cell.that produce energy in the presence of oxygen and nutrients.Because of the relatively small size and propensity for aerobic work the muscle fibers of this type are able to produce a slight muscular effort.
Bystrosokraschayuschiesya fiber – complete opposites medlennosokraschayuschihsya.They have a pretty impressive transverse diameter, and therefore able to produce sufficiently powerful force.In addition, they are reduced by about ten times faster than fiber medlennosokraschayuschiesya.It is considered.that these fibers have a very strong potential in building muscle volume.As the energy of these fibers use glycogen – a substance.in the form of which is entering the body carbohydrates are deposited in reserve in muscle and liver.It should be noted that fiber bystrosokraschayuschiesya very tired quickly.
The intermediate muscle fibers have the typical characteristics of the two previous types.So.they can act as a role medlennosokraschayuschihsya fibers.and as bystrosokraschayuschiesya.depending on the nature of the load.That is, if you regularly expose data fiber power loads.they can be considered very close to the fibers bystrosokraschayuschimsya.
There is a certain order in which different types of muscle fibers connected to work.If the load on the muscles is negligible in terms of weights and prolonged.then medlennosokraschayuschiesya fiber pitch in.Well, if the load is connected to the manifestation of a considerable force, it will work for bystrosokraschayuschihsya fibers.
The main problem.which faces the train in the gym – how did he perform reps to.to engage in the work of a particular fiber type, and thus achieve maximum muscle growth.At first glance,.simple: lift heavier weights, and then surely zadeystvuesh "fast" fiber.primarily responsible for the growth of.However, recent laboratory studies led to look at this problem from another point of view.So.found.that in fact the type of muscle fiber.involved in the work.depends on the level of training load.If the weights are small.then work medlennosokraschayuschiesya fiber.if moderate.then it is taken for the intermediate.and if weight is really great.it connects the "heavy artillery" – bystrosokraschayuschiesya fiber.
The speed of execution where repetition plays a lesser role in this matter than the value of weights.Thus confirmed that the strong muscle contracts faster than the weak.The key point was that.that about 90 percent of any and all types of fibers are involved in the work.weight when weight bearing is about 50 percent of the maximum.Surprisingly.is not it? Thus the assertion of so-called authorities.who called you to achieve ultimate muscle growth to exert all.that you can: muscle.tendon.ligaments – is.are worth little.How wrong these "experts"!
I am sure.the next question.that immediately comes to mind after such a statement here.is as follows: if almost all the fibers can be loaded only 50 percent of the maximum weights.Why, then, I can pick up much more? The answer is very simple.All the matter in the nervous system.that transmits pulses of certain muscles and causes them to shrink more.As the magnitude of weights increases with 50-60 percent of the maximum to a more solid.nervous system starts to send the most appropriate pulses.so that the muscles develop more power.And when you start to train with weights.greater than 60 percent of the maximum.you do not activate the greatest number of muscle fibers – you just nasiluete energy and depletes his nervous system.
Although the nervous system gradually adapts to the load such a regime.somehow ordering the spillage of nerve impulses.in order to develop more muscle effort.such a mode is suited more for strength.rather than muscle volume.That's why powerlifters and weightlifters.in general, not having the same muscle mass.as bodybuilders.surpass them in respect of strength and explosive power.Organisms of these athletes are trained in this way.that the brain sends impulses muscles arranged.and they responded more strongly reduced.
Now.when you know it all.What should you.that the best way to stimulate muscle growth of volumes and – believe it.or not – force? Since the value of weights is not the key.to the fore the volume of work.This is an increase in the number of sets and repetitions performed in each individual exercise.The low number of repetitions is not suitable in principle.Repetitions in the range of 6 to 8 – is not the best option.In my opinion, the best would be to perform not less than 12 reps, although their number may increase to 25 and.It sounds funny? First try this system, and then draw conclusions.The value weights should vary in the range of 50-60, or at least 70 percent of the maximum.Of course.it will depend on several factors: the actual number of repeats in the approaches.number of approaches to exercise.rest between sets.of.what body part you work.and so on.
What you can expect.Following such a program? The experiments.which involved 25 repetitions performed in the approach.so.that on the 25th came the fatigue.demonstrated an increase in strength endurance by 200 percent in just 15 workouts! Another experiment confirmed.that training.which were performed 40 reps of approaches.increase muscle strength and endurance to the same extent.and that the sets of 10 repetitions.Therefore, addressing the vysokopovtornoy method, do not worry, that will weaken or lose stamina.Although this program is designed to increase muscle volume.to improve the endurance and power performance is no crime.Just do not count on it.that your strength will grow as well.as the fulfillment of 1-5 repetitions approaches.
The accelerated growth of muscle with moderate weights and high reps also confirmed experimentally.Fitness Athlete.over which we observed.managed to reduce body fat by 2 percent and increase the "dry" muscle mass from 76 to 80 kg in just two weeks training for this program! Moreover, changes in body composition have been documented.
Many famous fitnesisty.possessing remarkable strength.preferred to work to increase muscle volume was on the program with a high number of sets and repetitions.However, this method has another advantage: the use of small weights reduces the risk of injury to joints.tendons and ligaments.In addition improved recovery processes, as the nervous system is not exhausted.Exercises are performed in a more correct form, and in addition, achieved great muscle pumping blood.If you have convinced me all the above reasons and arguments.that.I believe.for you it's time to think about.to change the training program.Of course, she did not sugar, but it works, and very effective!
Body Culture Yefim Berezner
