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programmet har "3 faser"/ forskellige metoder for hver muskelgruppe, som alle har sine fordele hvad angår muskelvækst.
den første fase er "heavy lifting"
citat:
Lifting a heavy weight makes your muscles grow primarily by causing damage to the muscle fibers at the cellular level. This is called microtrauma, and it involves a high rate of protein degradation caused by the high output of force exerted by the muscle tissue.
Other factors are neural (more complete recruitment and fatigue of the high-threshold motor units) and hormonal (an increase of free testosterone). These factors become especially true when the weight progressively increases, because it forces the muscles to increase their size and strength in order to adapt to an increasing physical demand.You don't need to lift your one rep max, or shoot for singles or doubles to have the benefits of heavy lifting. If anything, when training for hypertrophy it's best to keep lifting heavy, but keep the reps moderate.
Beginners and intermediate lifters will get good results lifting around 85% of their maximum, lifting in the 6 to 8 rep range to failure, while more advanced trainees will need to go up to 90%, lifting in the 3 to 5 rep range. Advanced lifters can also use high-intensity techniques such as cluster sets (sets of 5 reps with 90-92% of your max, taking 10-second rest intervals) and rest-pause (perform a 3 to 5 rep max, rest for 10-12 seconds, then do a few more reps).
dertil kommer at heavy lifting er kick ass for nervesystemet.
fase 2 er citatConstant tension
Here the muscle is kept at maximum tension throughout the duration of the exercise. You can't allow the muscle to relax for even a fraction of a second during the rep: the moment the muscle is allowed to relax, the set loses its efficacy. Constant tension sets need to be performed with relatively light weights, because maintaining maximum muscle tension over the entire range of motion of every rep of a heavy set is, quite frankly, hard as hell.
Although the light weights don't cause much in the way of muscle trauma, studies have shown that this type of training is very effective for building both strength and size. This indicates that there is another pathway for stimulating hypertrophy: blood occlusion.
Constant muscle tension closes off the blood vessels leading to the muscles, temporarily depriving the muscles of oxygen throughout the duration of the exercise. This stimulates an increase of lactate production, as well as hGH and IGF-1, two anabolic hormones. Studies also indicate that stimulating a muscle in a hypoxic (oxygen-deprived) state cranks up fast-twitch fiber activation, probably because the aerobic pathway, on which slow-twitch fibers depend, has been temporarily shut down.
dette kan sammenlignes lidt med exentrisk træning, og alligevel ikke helt, da man i extentrisk træning udelukkende skal koncentrere sig om den extentriske del af øvelsen, og makkeren tager sig af den koncentriske del. her skal man selv lave det hele!
den sidste fase er: volume citat:
Vladimir Zatsiorsky wrote, "to be stimulated into growing, a muscle fiber must not only be recruited, but also exhausted." Although heavy lifting is a fantastic tool for growth, it often leaves some fibers un-stimulated. Volume work, especially when performed with shorter rest intervals, can increase the number of muscle fibers being stimulated via the cumulative fatigue effect. Sure, this leads to mostly slow-twitch fiber hypertrophy, but if you're only after maximum muscle growth, who cares?Of course, athletes should focus solely on fast-twitch fiber development, but mass-minded individuals don't need to shy away from volume work. Hell, even the Westside guys are known to do high-volume training from time to time, with very high reps.
This method works best with sets of 8 to 12 reps (15 to 20 reps for some exercises), with short rest intervals of 45 to 60 seconds. Advanced lifters can also use high-density techniques such as pre/post-fatigue (superset of two exercises for the same muscle group), drop-sets (perform 8-12 reps to technical failure, drop the weight by 15-20% and continue to perform reps), and double contractions (one-and-one half reps).
programmet er bygget op på den måde at man laver 1 øvelse (2 hvis man laver supersæt) fra hver fase pr muskelgruppe.
feks. det program jeg starter på på mandag ser sådan her ud:
mandag: ryg+ bryst
DB rows 5x3-5 (rest pause)
lat front pulldown i SS med rope lat pulldown 4x8-10 reps
straight arm pulldown (constant tension) 3x10-12 reps
Decline BP 5x5x1 (10sek pause mellem hver rep og 2 min mellem hvert sæt(5x1=1sæt))
DB BP i SS med DB flyers 4x8-10 reps
cabel crosover (constant tension) 3x10-12 reps
tirsdag: quads
Front squat 5x3-5 (rest-pause)
leg pres m fødderne lavt placeret på pladen i SS med DB squat 4x8-10 reps
leg extension 3x10-12 reps (constant tension)
torsdag: Bicebs+tricebs
CG BP 5x3-5 reps (rest-pause)
DB tricebs ext 4x8-10 reps (drop set)
Cabel pressown 3x10-12 reps (constant tension)
CG preacher curl 5x3-5 reps (rest-pause)
inchline DB curl 4x8-10 reps (ddrop set)
low cabel curl 3x10-12 reps(constant tension)
fredag: calfs+ abs
samlet fødder i leg pres 5x3-5 (rest-pause)
standing calf raise 4x8-10 reps (drop set)
one leg calf i leg pres 3x10-12 (constant tension)
kneeling crunshes 5x3-5 (rest pause)
decline crunch 4x8-10 (constant tension)
side bend 3x10-12 (ikke specifik)
lørdag: hams+ delts
stivbenet deads 5x5x1 (10 sek pause i top)
leg curl i super set med lunges 4x8-10
stivbenet deads 3x10-12 (constant tension)
military 5x3-5 (rest-pause)
DB skulder pres i SS med inchline lateral raise 4x8-10
one arm cabel lateral raise 3x10-12 (constant tension)
jeg har en formodning om at det nok skal blive ganske modbydeligt hårdt specielt de 5x5x1 og rest pause sæt
kom endelig med kommentare.. og spørgsmål.
