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reps en sets?
Testosterone Nation: Dave, when I first started watching EliteFTS powerlifting videos, I was surprised by how often the term hypertrophy came up. Why is hypertrophy important from a powerlifting point of view?
Dave Tate: Well, you can't flex bone. When a person wants to get into powerlifting training, a lot of the times hypertrophy is going to be a side effect of the training. A powerlifter needs that mass for several reasons.
There's always a height to weight ratio when it comes to strength. Regardless of what anyone says, if you're 6' 2" and weigh 165 pounds, you might pull okay but you're not going to squat worth a shit. You don't have the thickness or the torso. I'm not saying you have to have a fat torso, but a light lifter like that won't have the torso support for leverage.
So in that case you need to take that lifter and build him up, and you're not necessarily going to build anyone up doing dynamic work or max effort work. It still comes down to the three ways to induce muscle tension: the repetition method, the max effort method, and the dynamic method.
Where the miscommunication comes in is when the beginners place all their focus on the max effort and the dynamic methods. They don't understand the application of the repetition method. From a powerlifter's standpoint, a bigger muscle is going to be a stronger muscle. While that's not always the case, it is part of the equation.
It has to be useable mass or relative mass. You don't want to send somebody into a weight class heavier if they're just going to be weaker and have bigger muscles. It's just going to be counterproductive.
T-Nation: Where do powerlifters and bodybuilders differ when it comes to hypertrophy and mass?
Tate: The main difference in powerlifting hypertrophy and bodybuilding hypertrophy is where the general concern is and what parameters are going to be used.
A powerlifter will be more concerned with the mass he has around the elbow joint, the lower part of the triceps. He'll be concerned with the mass he can develop around the knee, the lower quad area. Also the stabilizing mass, the rotator cuff region, back thickness – things that are going to help him with his lifts.
When you're dealing with someone who just wants to look big, now you're going to start dealing with muscle belly mass – how full the pecs are going to be, how big the biceps are going to be, the sweep of the quads. The focus isn't on how the muscle works as a unit with the rest of the body, but how to grow it in proportion to the rest of the frame.
So a lot of it is going to be about the exercise selection, but it's going to come down to the parameters of hypertrophy that you're using. It's two entirely different games. You can use "Westside principals" to develop hypertrophy, but it's not really Westside training that you're going to use; it's a conjugate method of developing hypertrophy which is going to take on its own life separate from what you'd normally use for powerlifting training.
In summary, powerlifting hypertrophy is a side effect of training for strength, whereas strength is a limited side effect of training for hypertrophy for the bodybuilder.
T-Nation: Makes sense. Let's talk about exercise selection, or in particular, the different styles of the same exercise that a powerlifter and bodybuilder would use.
Tate: I worked with a taller lifter recently who was interested in overall mass. One of the problems he was having was leg mass and the overall gains he was receiving from squatting.
I found out he was squatting with a twelve inch stance, doing rock bottom squats. Now, that's a great quad exercise, but as far as a mass building exercise, it's not going to be as good as a wide box squat.
Powerlifters zijn geen sissies, in tegenstelling tot aardig wat bb'ers
Powerlifters (west side barbell) trainen 1 oefening met max gewichten en daarna doen ze sissy isolatie oefeningen. Ze trainen ook maar 2 keer per week echt hard. De andere 2 dagen hebben ze een 'dynamic training'. Excuus voor training met pussy weights. Vergeleken met een bodybuilder die constant van 70 tot 90% traint! Conventional bodybuilding training is harder trainen dan WSB.
Verder raden PL ook enkel 'squats/milk/mcdonalds' aan en dat zie je ook aan hun vadsig figuur.
Powerlifters (west side barbell) trainen 1 oefening met max gewichten en daarna doen ze sissy isolatie oefeningen. Ze trainen ook maar 2 keer per week echt hard. De andere 2 dagen hebben ze een 'dynamic training'. Excuus voor training met pussy weights. Vergeleken met een bodybuilder die constant van 70 tot 90% traint! Conventional bodybuilding training is harder trainen dan WSB.
Verder raden PL ook enkel 'squats/milk/mcdonalds' aan en dat zie je ook aan hun vadsig figuur.
68 kilo @ 1m75
nuff said
Powerlifters (west side barbell) trainen 1 oefening met max gewichten en daarna doen ze sissy isolatie oefeningen. Ze trainen ook maar 2 keer per week echt hard. De andere 2 dagen hebben ze een 'dynamic training'. Excuus voor training met pussy weights. Vergeleken met een bodybuilder die constant van 70 tot 90% traint! Conventional bodybuilding training is harder trainen dan WSB.
Verder raden PL ook enkel 'squats/milk/mcdonalds' aan en dat zie je ook aan hun vadsig figuur.
Bodyfat : minder dan 10%
Nuff said
@lobstar: i'm just joking. Was gewoon expres tegendraads aan het doen na het zien van post nr 2, maar achteraf zijn er wel serieuze reacties gekomen, dus ga ik ook ophouden.
Now it's personal.
Alle powerlifters hier doen allemaal eigenwijs en denken ze dat ze alle antwoorden hebben op iedereen door zomaar 'squats and milk!!' te roepen.
Waarvan 90% van powerlifters hier ook totaal geen spiermassa/symmetrie hebben. Maar ja, dat komt wel ok door de jaren heen door enkel de grote 5 te doen en melk drinken.
results ?
[Afbeelding niet meer beschikbaar]
Big Squats = Gay calves.
Zelfde persoon die smolov begon terwijl hij niet eens tot parallel kon squatten.
Now it's personal.
Alle powerlifters hier doen allemaal eigenwijs en denken ze dat ze alle antwoorden hebben op iedereen door zomaar 'squats and milk!!' te roepen.
Waarvan 90% van powerlifters hier ook totaal geen spiermassa/symmetrie hebben. Maar ja, dat komt wel ok door de jaren heen door enkel de grote 5 te doen en melk drinken.
results ?
[Afbeelding niet meer beschikbaar]
Big Squats = Gay calves.