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Dressed Black

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Interessant artikel. De resultaten zijn soms verrassend!


TRAINING FOR GROWTH


Different types of exercises will not be covered here - why? - the type of
exercise you do (i.e.: push-ups, sit-ups, presses, curls, etc.) have
nothing to do with growth - - they determine which muscle(s) receive the
stimulation. The 'method' you use is what will cause your muscle to become
bigger, stronger, faster, etc.. Let's make sure this is clear, as many
people do not understand this, and it is an important point - it is HOW
you train - NOT the exercise itself - - that cause muscles to grow.

Research on muscle recovery for medical reasons has been done for hundreds
of years now - that's correct - 100's. Research was greatly stepped up
after World War 2 - it was at this time that the benefits of resistance
training began to be understood. Over the last 20 years the benefits of
resistance training have been greatly accepted and researched. Over the
last few years new types of testing methods - and computers - have come a
long way in finding the best - and fastest - way to 'build' muscle. Why is
this important to people other than bodybuilders? - in the Medical
community the information is considered important so that patients in
rehabilitation may recover as quickly as possible. In sports it is
important because it is now known that resistance training can enhance all
types of performance. This is where the research is being done - and why.
Bodybuilders are still on the bottom of the list - but are still included
in some studies - not to help 'bodybuilders' - but to gain more
understanding of muscle growth.

So what does research tell us - some of this you may know - some may
surprise you. PRE - or Progressive Resistance training - is considered the
best method of training for size. Before you say 'big deal' read on - PRE
has changed much over the years. It was first started by DeLorme, T.L.
who did the research on it (Restoration of muscle power by
heavy-resistance exercise. J. Bone Joint Surg. 27:645,1945). Many of the
principles still hold true - but many refinements have been made as well.

THE BEST WAY TO TRAIN FOR SIZE - WHAT RESEARCH HAS SHOWN

SETS

2 sets (of maximum effort), are far more effective that 1 (fastest
increases in growth and strength), and it appears that 3 sets are slightly
more beneficial than doing 2. There is no evidence that doing more that 3
sets will help - or hurt.
Rest between sets should be at least 1 min. and
no more than 5 min. - no difference has been shown between taking a 1 min.
or 5 min. rest - in terms of growth and strength increases - the choice is
yours.
All sets should be done to the point where another rep is not
possible.
(Warm up sets should be done first).

REPS

Reps ranging from 3 to 12 are all considered good variations - this is not
news to anyone - however this may be - it appears to be important to do at
least one set of 10 RM each session. (I'm not going to go into details on
this - this is what studies have concluded - take it or leave it). For
those who do not understand - this means that you should do one set with
enough weight so that you are only capable of doing 10 reps
. You may mix
up the sequence any way you like, examples: 3-6-10; 12-11-10; 3-10-12;
10-10-10. Any combination is acceptable - just do 1 set of 10 RM each
time. (Side note: I myself am not exactly clear on the point of doing one
set of 10 each session but shall continue to research this point - I
believe that it may be important as a 'control' as much as any other
factor.)

PROGRESSIVE

The progressive part of PRE means that it is very important to increase
your 'load' on a weekly basis. Your 10 RM is the control. You must
increase the amount of weight you use for your 10 RM each week by at least
a small amount


SPEED

Shocker number two - it has been shown that fast movements (contractions),
produce the greatest increases in strength and growth
. This really should
not come as a surprise. The speed of movement when lifting a weight that
you are only capable of doing 10 reps with, even performing the reps as
fast as possible with good form, is still very slow compared to many
sports movements - such as swinging a bat, throwing a ball, running - etc.
The concentric part of the movement should be done as fast as possible -
however this does not mean to 'jerk' the weight - it is also very
important that the movement be done in a 'smooth' manner. This is
important - 'jerking' the weight may cause an increase in strength due to
neural factors - but it is not the best way to increase muscle size.

FREQUENCY

Benefits from PRE can be achieved by training a muscle(s) as little as
once a week. The best results for the TRAINED individual APPEAR to be
training a muscle no more than 3 times a week
, HOWEVER THIS IS NOT
CONCLUSIVE - it is possible that training more or less may have a SMALL
advantage - the new trainer can get best results training a muscle up to 5
times a week.
. Another possible shocker - training when muscles are
'sore' may help speed recovery and is recommended
- however you should not
train to the point of causing 'pain' (or if you are already in 'pain').
Working a muscle that is sore - even one that has been injured - will
cause the muscle to recover much more rapidly that resting the muscle -
you must know the difference between pain and soreness however - and
should not do anything that will cause pain. (If you are recovering from
an injury please be sure to follow your Doctors instructions.)

[Link niet meer beschikbaar] - The new ALG
 

Calyptus

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interessant...
 

JvR90

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Bron XROIDS... Pas dus maar op met het frequency advies als natural.
 

Conwa

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Dus een spiergroep 3 tot 5x per week trainen geeft het beste resultaat, nou dan kunnen veel mensen hier van de split naar FB overstappen anders kom je daar nooit aan.

En niet meer dan 3 sets, waarvan 1 met minimaal 10 reps.
Nou mijn huidige schema voldoet helemaal :-)

maar idd, met of zonder roids?
 

Dressed Black

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  • Topic Starter Topic Starter
  • #5
Dus een spiergroep 3 tot 5x per week trainen geeft het beste resultaat, nou dan kunnen veel mensen hier van de split naar FB overstappen anders kom je daar nooit aan.

maar idd, met of zonder roids?

3 tot 5 maal is dus voor beginners, maar het lijkt mij wel wat veel zelfs voor gebruikers (5 maal dan), er bestaat immers ook nog zoiets als blessures door overbelasting.
 

Conwa

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me stupid!

Had even het zinnetje 'no more then' niet gelezen.

Tot 3x per week dus en voor beginners 5, ja logisch.
 

Geddie

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Jammer dat dit artikel alleen conclusies geeft, niet de achterliggende bevindingen.

Maar verder is dit toch niet zo schokkend? Volgens mij is 3x10 de meest gehanteerde methode.
 

Dressed Black

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Jammer dat dit artikel alleen conclusies geeft, niet de achterliggende bevindingen.

Maar verder is dit toch niet zo schokkend? Volgens mij is 3x10 de meest gehanteerde methode.

Er staat niet in dat 3 x 10 de beste methode is nietwaar, er staat in dat één setje van 10 reps bij elke training goed zou KUNNEN zijn, maar de auteur zet er duidelijk bij dat deze stelling meer onderzoek vereist.
 

EmileV

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Wat een k*tartikel.

(I'm not going to go into details on
this - this is what studies have concluded - take it or leave it
 

Geddie

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Klopt. Er staat zolang je met 3 sets binnen een reprange van 3 t/m 12 reps traint, het beste resultaat behaalt. Daarbinnen valt het aloude 3x10 natuurlijk ook.
 

Dressed Black

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Klopt. Er staat zolang je met 3 sets binnen een reprange van 3 t/m 12 reps traint, het beste resultaat behaalt. Daarbinnen valt het aloude 3x10 natuurlijk ook.

Uiteraard, in de 3-12 reprange valt alles dat het beste massa bouwt.
 

luppie

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Lijkt wel een beetje op wat ik ga toepassen na de cut. (zelf bedacht)

2 setjes per oefeningen waarvan de 1e set tot failure en de 2e set eruit halen
wat er nog in zit. En dan iedere week of meer herhalingen uit de eerste set halen,
of gewicht verhogen. Iedere training is er dus wel progressie mogelijk.
 

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