World of big muscles


Fundamental rules bodybuilding

1.Fundamental rule bodybuilding - supercompensation.

It should be understood that the muscles do not grow on training, and during the rest after it. The load on trainings causes changes in the internal environment of the muscles and body as a whole, contributes to the accumulation of end products of metabolism, cost of energy and destroying active in cell structures, resulting in decreased function of muscles and other body systems. Upon completion of intensive work, the body gets rid of metabolic products and worn-out cellular structures, simultaneously activated recovery processes energy reserves and protein synthesis, required for repair of damaged tissues.
Intensive processes of recovery, provided sufficient time and complete relaxation leads not only to restore the initial state of the body systems that have undergone training , but also provide the excess functionality of these systems above the level before training (Supercompensation). In particular, restoration of damaged cellular structures and training, along with other factors, contributes to hypertrophy of the muscle tissue. In accordance with the principle supercompensation, an athlete should not only focus on proper training, but also the rest after. No supercompensation training no sense.

2. Rule bodybuilding load above the limit and the dependence of the dose-effect

The relationship between training load and the obtained effect is not linear. Weak load can not cause reduction processes of such intensity as to ensure significant Supercompensation systems, which subjected to load. There is a threshold value of training load, below which the training is not able to provide a noticeable impact on the function ,which subjected to load. Pressures below this threshold are ineffective. The principle of the load above the limit - is that, for supercompensation body systems which subjected to load, it is necessary that the load is sufficiently heavy on them and encouraged to develop. The heavier training load, the expression Supercompensation after recovery. But adaptive body reserves are not unlimited, and with loads of some degree of gravity of the opposite situation - increasing the volume and intensity training leads to a decrease in growth and results in exorbitant load effect of the exercise becomes negative. In this regard, a very important task is to determine the optimal training loads for each athlete.

3. The rules of positive interaction between the load.

Unfortunately, adaptive changes in the body after a single workout is not fixed permanently. In the absence of repeated loading on the relevant systems of the body to function is gradually reduced to the original level before training, and the phase supercompensation gradually replaced by a phase of lost compensation. Therefore, rare unsystematic training not to cause consolidation of training effect and to ensure long-term adaptation of the organism. Excessive loads (before the restoration of functions) lead to a negative interaction between training effects and oppression loaded systems. And only regular load in condition supercompensation lead to a positive interaction between training effects and increase the functionality of an athlete. Effective adaptation of a long period of training is possible only if the positive interaction between the individual loads.

4. Fundamental rules bodybuilding. The combined effects of exercise and the principle of specificity.

The overall impact of exercise on the athlete's body is made up of the impact on individual functions and systems. Training with weight have an impact mainly on the effectiveness of nerve-muscle interaction, without lactate and glycolytic energy supply system of muscles, contractile apparatus of muscle fibers, and to a lesser extent on aerobic energy supply to the muscles and body as a whole. Varying parameters such training, as the duration and intensity of the load allows you to control the influence of exercise on different body systems. The most pronounced adaptive changes occur in systems loaded during the training sessions at the most.

5.Rule bodybuilding. Hetero-chronous recovery processes and the principle of load cycling.

Exercise of any kind at the same time acts on a multitude of body systems. According to the principles mentioned earlier supercompensation and positive interaction, the Athlete task is to ensure the restoration of all loaded in the exercise of functions and systems. Different systems have different functions and recovery time (hetero-chronous recovery processes), ranging from a few minutes or hours (level of ATP and creatine phosphate in muscles) to several days or even weeks (recovery of damaged cell structures). Fenomen hetero-chronous recovery process does not allow an interval of rest between workouts, providing positive interaction term adaptive changes in all functional systems of the body. In any event, at the time of the new training of functional systems will be able to supercompensation (positive interaction loads), some in a state of lost compensation (neutral interaction loads), and some systems have not yet recovered from his previous training (negative interaction loads). Delete the negative interaction loads, can only be a relatively rare training conducted at a frequency that ensures achievement of the supercompensation systems with the longest period of recovery, or with more frequent training sessions, excluding supercompensation functions that long recovery (such as deleting the destruction of cell structures), which is not always may not always advisable. If necessary, the simultaneous development of multiple coached functions having the property of hetero-chronous. The method of cycling the load does not provide supercompensation trained functions at the time of each training sessions, reducing the functional capacity of athletes and their Supercompensation achieve in certain periods of the training process, called microcycle. Sequential alternation of stressed and recovery microcycles can get Supercompensation all trained functions, despite differences in the time required for their recovery.

6. Fundamental rule bodybuilding. Adaptation and the principle of progressive load.

The higher the fitness of the organism, the reaction of his response to the load decreases, respectively, decreases and Supercompensation coached systems. According to the principle of progressive load to ensure adequate exposure to the trained function, training load should rise steadily after the growth fitness of the organism. Given the previously discussed principle Supercompensation and dose-effect should be understood that to achieve optimal training effect is important, not absolute, but relative to the load, taking into account the current level of fitness athlete.

7.Rule bodybuilding. Adaptation and principle loss of the of strategic adaptation.

Adaptive changes in the body over time can improve the stability of several systems of the organism to stress to such an extent that further training influences on these systems, even with the increasing loads will not trigger an effective response. In this situation turns out to be useful for some time to stop the load which caused the adaptation the body, and return to training to adapt the system only after the partial loss of adaptation, when the susceptibility of these systems to the load to rise again. Loss of adaptation of high-adapted systems of the body can be achieved by moving the focus of training effects on other systems, or full waiver of training for some time. With regard to training, aimed at development of muscle mass through contractile structures of muscle cells, loss of strategic adaptation of muscle energy (which increases micro breaks effect of training) may be not only a recurring character, but also be implemented continuously in the course of the training process by setting a long interval of rest between workouts - intervals, does not allow for a positive summation of adaptive changes in the power of muscles.

8.Rule bodybuilding. The limit of adaptation of the organism and the principle of specialization.

When an athlete is approaching the maximum capacity of the organism, Supercompensation after training is reduced, even if a sufficient load on the system and the functions that are trained. For example, if the maximum development of the musculature of an athlete, there is a delay further progress not only because of the decrease in the susceptibility of muscles and body to exercise, but also because of the approximation capacity of the body's systems to the natural limits, which provide processes of recovery of muscle tissue . Limiters progress are: hormones , ability digestive system for ensure the body with adequate amounts of amino acids, trace elements and other plastic and energy resources, besides increasing the diameter of muscle fibers creates a natural barrier to the delivery of necessary construction and energy components into the muscle fibers, all these and other reasons lead to a decrease in efficiency of restoration of muscle tissue after injury, which inevitably affects the amount of supercompensation. As the athlete to the limit of adaptation of the organism, one way to achieve further progress, in addition to pharmacological intervention in natural processes, it is rejection of attempts to make progress simultaneously on all possible directions, ie, specialization. Specialization allows for a sufficiently strong impact on a limited number of systems coached athletes to reduce the load on the overall life support systems, and due to change in the direction of all the resources of the organism to adapt in a particular direction to achieve in this direction of maximum development. In the power sports specialization may be the failure of attempts to further the development of muscle tissue through its micro-trauma, and switch exclusively to improve neuromuscular interactions, or specialization at a competitive move, while maintaining progress in other motions made at the previous level. In bodybuilding, specialization may be in the direction of the training process for the development of certain muscle groups, against a background of supporting the load on the main muscle arrays. A number of Methodists in general considers it appropriate to reduce the number of the exercises to a minimum, as we approach an athlete to the limit of adaptive capacity of the organism.

Fundamental rules bodybuilding

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