World of big muscles

2/16/2011

Bodybuilding training. General concepts.

For most readers, it is no secret that bodybuilding training or any other exercise leads to increase in the functionality of an athlete is not due to some beneficial effects of exercise on the human body.
Bodybuilding training. General concepts.

The hard work of muscles does nothing other than exhaustion of various resources of the body and even the destruction of functioning structures. But then in the rest period after exercise, the body restores worn tissue, restores exhausted energy resources and the result of such self-healing is not just returning the old power, but fills them even with some excess. The latter phenomenon is called supercompensation.


It is known that the body is in a state of supercompensation after recovering from a training load for a limited time, and then the functionality of the body back to the indicators pre-workout (this is called "phase compensation of the lost"). Was made a fair conclusion, that if the body immediately after the state supercompensation give it a new training load, it will lead to the summation of the effects of supercompensation and sustainable growth performance athlete.

The fitness of an athlete to perform some physical work depends on many factors: the development of the contractile apparatus of muscle cells, saturation of muscle enzymes (substances that provide the flow in the muscles of chemical reactions - including those associated with the process of muscle contraction and recovery of energy reserves), the availability of stocks "fuel" of muscles, the functional state of activating muscle nerve pathways, etc. Under the influence of exercise wear is the contractile apparatus of muscle cells, there is a disintegration of contractile proteins and enzymes in the muscles depleted reserves of fuel, in nerve signal conduction paths fails.

To restore functionality body should at least restore the original state of body systems and fix all resulting imbalances. Different kinds of recovery processes require different time of realization, and therefore the effect of supercompensation for various systems and functions of the body may occur at different times after training. Found that first of all the body tends recover the energy potential of muscles, because the depletion of energy when working directly stimulates the production of enzymes for recovery of energy resources. Therefore after loading in muscles first of all increases the concentration of enzymes, that leads to growth performance athlete, and this can be mistaken as the end of recovery. This often happens.


The fact that the first peak increase of working capacity is not a result of a complete recovery of the body is demonstrated by the rapid decline performance below the level prior to training. This working capacity decrease is not a sign of any "the vibrational" of processes of unknown nature and consequence of a number of incomplete recovery systems. It distinctly appears only after the peak of the enzyme saturation of muscles that was caused by the previous training load is lost. Continued recovery of incomplete recovery systems of the body leads to repeated and subsequently have a more sustained increase performance athlete.

Contrary to the belief of many athletes and even the pundits, muscle hypertrophy is not only a consequence of amplification of protein synthesis in the first 24-48 hours after bodybuilding training, but also a consequence of the more important factors. Athlete's muscle size is determined not so much hard work, which synthesizes protein structures associated with the nuclei of muscle cells themselves as the number of cell nuclei in the muscle. Several experiments indicate that hypertrophy of muscle, without increasing the number of cores is virtually impossible. Training, especially weight training, stimulates the division of the muscles of small cells located under the cover of muscle fibers - the so-called "satellite cells".

Due to cell division satellites and their merger with the old muscle fibers (and possibly merge all the new fibers) in muscle, new kernel, which is running in the future by building new cellular structures. That is an increase in the number of nuclei in cells and causes growth of muscle athlete and to enhance their energy, and hence the functionality of the restoration after a workout.

The new kernel appears in the muscles in the first few days after a workout, but here the construction of new cell structures and synthesis of new enzymes based on these cores already requires much more time. For each time it is individual. Carry heavy exercise, which induce an increase in the number of nuclei in the muscle, it would be worth as much as possible, without waiting for completion of the construction of cellular structures based on new kernels - if not the flip side of such training: the depletion of energy resources of the muscles, the destruction of the contractile structures of muscle cells and general depressant effect of intense exercise on other body systems.

Terms of the body to regenerate after heavy exercise is not clearly determined and depend on the load, and the depletion of body systems under its influence. Known for research on animals, in which the recovery of the contractile apparatus of muscles after intense physical exertion required twenty or even thirty days. Clearly, this extreme case, and to use such as training load is irrational, but these examples help to better understand the real needs of the body in recovering from an intense workout.

All this, of course, in no case should not be understood so that we can not, they say, to pursue a new exercise to the full restoration of absolutely all functions of an athlete, and therefore, a break between workouts must be tens of days. No, if you sit idle, waiting to happen restoration longest reconstructed system of the body, many other important systems will come into a state of lost compensation, and to develop these systems in this mode of training will be impossible. Whatever time of rest between workouts to be selected, we always will have to deal with the lost compensation of some functions and body systems and incomplete recovery of other.

Bodybuilding training. General concepts.

This dilemma can be solved in several ways. The simplest of these is known long ago: Do not pay attention to the terms of the restoration, did not score his head such trifles, training every day and sometimes twice a day, separating the body little time to recover. Practice shows that the body is finally adapting to such conditions of existence, especially when applied pharmacology.

However, I believe that the effectiveness of such training methods fairly debatable.
Another way to solve the above-described controversy known as "HIT" (which is an abbreviation of the phrase "high-intensity training"). Proponents of this trend in the training rely on intensive training (which, as I mentioned, stimulate an increase in the number of muscle cell nuclei) and a long rest after such training. We should not think that training with HIT techniques are carried out only after the full restoration of all body systems completely. No, these techniques are usually chosen optimum of a restoration that makes the most efficient develop purposefully selected functions. Perhaps that is why the periods of rest in HIT-techniques of different authors may differ materially. It is believed that the HIT method is best suited to amateurs who can not pay for sports have enough time and effort - but there are examples of just the same phenomenal achievements of the athletes who adhere to these principles.

Example Dorian Yatsa seems everyone has become boring, so I will refer to the success of a prominent Russian Champion Bench Press Vladimir Kravtsov. According to the training diary, published in the book, Kravtsov, "Unlimited Power", the intervals between workouts bench press were directed by Vladimir at least seven days and an increase in operating weight projectile reached eleven days, in stark contrast with three or four and sometimes six workouts in week number of athletes it level. But this approach to training has allowed Vladimir out of this movement on the record of Russia. You can, of course, regarded as the cause of high achievements of Vladimir is not the peculiarities of its training programs , and its phenomenal natural data and proper pharmacological support - but the fact is that inadequate training methods for the harvest of 300 kg will not allow any genetics and chemistry.

But let us return to consider other ways of solving the above contradiction. Achieve full recovery of the body and yet consistently summarize posletrenirovochnye effects, which are rapidly lost, allows varying training load by changing the volume and intensity of training - subject to relatively high total frequency of training exercises. This method is well known for training cycles of weightlifters and powerlifters. In these cycles, the volume or change a series of intense workouts less strenuous workout, allowing the athlete more or less successfully (depending on the choice of loading) to recover from heavy workouts, and yet not lose the number of necessary qualities (as is the case for inaction during the period rest).

From the above, and based on my experience, I want to say that the method of "cycling loads" - is most appropriate for the exercise of certain functions, an increase of power performance or increase muscle mass. All training programs are on my site, based on the "cycling loads.

Bodybuilding training. General concepts.


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