- Lid geworden
- 16 mei 2009
- Berichten
- 700
- Waardering
- 36
Ik las laatst dat de rugspieren beter zouden reageren op meer reps per set. Verder zou vooral het positieve deel van de beweging belangrijk zijn in het trainen. De focus zou minder moeten liggen op het negatieve deel.
Zijn er mensen die dit als DE waarheid beschouwen of zijn het beweringen die niet 100% gefundeerd zijn op onderzoek? Zelf train ik momenteel met 10 reps voor al mijn spiergroepen.
Dit is wat ik las op T-nation:
"Slow Twitch Muscle Groups (Back, Biceps, Quads)
If you're thinking the same rules apply, think again. Since there are even fewer fast twitch fibers present in these muscle groups, there's less contributing muscle to drop out of the lift after the initial 15-second window elapses. Yes, we need to lift moderately heavy to stimulate the muscles to grow, but we also have a bundle of muscle fibers within the muscle group that respond very well to high volume training. So we should also think of aiming for higher reps.
Don't worry about the negative reps as much – less emphasis needs to be placed on them since we're mainly dealing with the type I fibers. Squeeze out as many technically sound concentric reps as possible until you need to rest. German Volume Training and workouts like it are great for these muscle groups, but we can take things one step further by doing sets of 12 or even 15-20 reps for muscle groups like the back, biceps (Kroc rows), and quads (breathing squats). 1-0-X-0 would probably be a closer fit due to the high reps."
Zijn er mensen die dit als DE waarheid beschouwen of zijn het beweringen die niet 100% gefundeerd zijn op onderzoek? Zelf train ik momenteel met 10 reps voor al mijn spiergroepen.
Dit is wat ik las op T-nation:
"Slow Twitch Muscle Groups (Back, Biceps, Quads)
If you're thinking the same rules apply, think again. Since there are even fewer fast twitch fibers present in these muscle groups, there's less contributing muscle to drop out of the lift after the initial 15-second window elapses. Yes, we need to lift moderately heavy to stimulate the muscles to grow, but we also have a bundle of muscle fibers within the muscle group that respond very well to high volume training. So we should also think of aiming for higher reps.
Don't worry about the negative reps as much – less emphasis needs to be placed on them since we're mainly dealing with the type I fibers. Squeeze out as many technically sound concentric reps as possible until you need to rest. German Volume Training and workouts like it are great for these muscle groups, but we can take things one step further by doing sets of 12 or even 15-20 reps for muscle groups like the back, biceps (Kroc rows), and quads (breathing squats). 1-0-X-0 would probably be a closer fit due to the high reps."