Intensive Training
Ellington Darden (Ellington Darden) – researcher.whose name is synonymous with fitness equipment Nautilus high-intensity training and ideas for over 30 years.made some bold statements.In response to a question.stop on the progress in training.where the problem was that.whether to reduce the amount of.frequency.or both.and other.Ellington responded.different from the usual recommendations for training with high intensity.He now holds the view.that the lack of progress.which is always considered a consequence of overtraining.in fact is a consequence of adaptation.It means.that the program ceases to produce progress, not because of the.that the degree of stress is no longer corresponds to the frequency and volume of training (if we assume.that the program is grounded).but because.the organism is already sick of this program.and he adapted to it.According to Ellington.adaptation can happen even in the case of a permanent increase in the number of repetitions and resistance from workout to workout.In other words, the body adapts to predictable methods of increasing the load.
..number of exercises.the order of exercises, and t.n.These differences seem to require different psychological reaction and, thus, adaptation.His particular choice of words.including such concepts.as "periods" and "cycles".indicates.that after all these years he.it seems.moves in the opposite direction.
Let me first say.that does not make sense to pursue the program.you consider boring.stick to those points.where is the obvious fact that very little or no progress.and not to experiment with a variety of programs in career training.So, I do not think the craving for variety of inappropriate.But the assertion that.that adaptation has only one dimension.or on.that it is a bad thing.not quite right.
Sports scientists have long recognized.that any new movement (or change its angle and speed) entails a period of "neurological development".It can take anywhere from four to six weeks.and the duration of this period.probably.depends on several factors.including experience in stride and then.how much change the angle and speed of new exercises in comparison with the.that he or she did before.Interestingly.that at the time of neurological adaptations may be a noticeable increase in power.but for the most part they are not accompanied by hypertrophy.or an increase in muscle.After a period of neurological adaptation can occur over a longer period of muscle adaptation.accompanied by hypertrophy.although growth in this very slow.and it inevitably reaches a plateau.So.If at the end of the period of neurological adaptations you quickly switch to another training program.You can miss the most productive part of the training – muscle adaptation.
Possibly.all.with regard to these exercises.You will become familiar.and your performance is at best slow.but stable.But this does not mean you should abandon these exercises or training style.I suggest to change the program if.If you are tired of any exercise.if it causes injury or.If your progress completely stopped.In addition.when the frequency and volume of training may be a significant growth even when performing exactly the same exercise.
There is.but.another warning.expressed Karpinelli Ralph (Ralph Carpinelli).lecturer Faculty of Medicine.Physical Education and Sport Sciences at the University of Adelphia.New York.Accurate picture in the book the various stages of adaptation, with their effects do not always correspond to reality.For example.hypertrophic adaptation.which.as reported.should occur within 4-6 weeks of training.is the only adaptation.measurable.It means a clinically significant increase in the thickness of muscle or limb growth.Cellular adaptation – for example.increased activity of enzymes and substrates – can happen in a few hours after a workout.In fact, various kinds of adaptation.But not yet clear when they occur, and how they affect the increase in strength and muscle growth.
The point, however, that adaptation is not a bad thing.Creating the need for adaptation is indeed the sole purpose of training.Said Mike Mentzer (Mike Mentzer) about.provided in section Ellington.and the problem of adaptation:
"The body must adapt, it is the purpose of training with resistance.The theory of Selye (Selye) known as the "general adaptation syndrome" (GAS – general adaptation syndrome).In the 10 years of my work I have not seen a coach.that things have gone so far.that the organism is accustomed to a certain number of iterations and execution approaches circuits.During the whole time.until the athlete is training to failure and raises all the heavier weights or doing each time more and more reps.it adapts."
Let me describe the problem in the case of switching programs.when it becomes apparent.that there was a neurological adaptation.t.e.organism has learned to do the exercise.I started doing squats, repeat supermedlennye with free weights at the beginning of November 1997.I started with 135 kg x 5 scheme.and it was obvious.that despite the slowing of my reps up to this point the use of repetition supermedlennyh was quite another matter.It took me four weeks to neurological adaptation.During the fourth workout I have done 142.5 kg x 5.Should they stop me at this point and try a different style? Fortunately.I did not do it.and continued to add to 2-3kg per week.By the end of January 1998 I did 160kg x 5.Could this rate gradually increasing muscular adaptation last forever? Of course, there is no.At some point the need to implement change, but.This is not the point.which can be considered exercise disbursed.and in which it ceases to "look new".
Using a variety of exercises solves the problem of adaptation rather than a problem of strength and muscle.In addition.Ralph pointed out.that although similar exercises – for example.squats and leg presses – can activate the same muscle fibers.inclusion model of muscle after various exercises are slightly different from each other.In addition.really.some fibers may be activated by only one specific exercise m.and not some other.Perform a variety of exercises helps you to maximize strength and muscle mass of body parts.
The problem is that.Many bodybuilders recognize the importance of diversity.but include too many exercises in every workout.Introduce training in a variety.consisting in the activation of other circuits "on".possible by performing a similar exercise with alternative exercises (squats in one workout and bench presses down on the other).and by changing the order of the exercises.
Despite the importance of diversity.problem can not be to adapt itself.which we try to avoid.The basic idea was to make a sufficient diversity training to increase strength and muscle development, while maintaining the volume and frequency of training.allowing constantly achieves results.
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