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- 13 jul 2003
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Wat een bullshit. Ga je een lijstje maken welke sport hoeveel rust is dan?g-men zei:
Rust gewoon tot je voelt dat je klaar bent voor de volgende set, maak het toch niet zo moeilijk. Je gaat harder groeien als je 3 sets met optimale rust en energie kan afmaken, dan dat je 1 set voluit kan en de volgende twee halfdood staat/zit/ligt ...
Neem minder dan 60 seconden rust, alleen met kniebuigen neem ik meer rust omdat het veel vergt van je uithoudingsvermogen.
Om je spieren te laten scheuren moet je korte rusttijden nemen voor je optimale groei.( heb daar vaker overgehad)
Om je spieren te laten scheuren moet je korte rusttijden nemen voor je optimale groei.( heb daar vaker overgehad)
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warrior zei:
Ik wil niet dat men spieren scheuren, en ken begot niemand die dat wel wil
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ik kopieer ff een stukje van 3xl uit een andere thread:ded.cop zei:
[Link niet meer beschikbaar]
This tells us that there are a couple of ways to increase muscle size.
Increase the volume of the tissue that supplies energy to the muscle or is involved with the neural drive - called sarcoplasmic hypertrophy.
Increase the volume of contractile machinery - called sarcomere hypertrophy.
Let's take a look at both routes.
Sarcoplasmic Hypertrophy
Increasing the volume of the tissue that supplies energy to the muscle or is involved with the neural drive: Intimately involved in the production of ATP are intracellular bodies called "mitochondria". Muscle fibers will adapt to high volume (and higher rep) training sessions by increasing the number of mitochondria in the cells. They will also increase the concentrations of the enzymes involved in the oxidative phosphorylation and anaerobic glycolysis mechanisms of energy production and increase the volume of sarcoplasmic fluid inside the cell (including glycogen) and also the fluid between the actual cells. This type of hypertrophy produces very little in the way of added strength but has profound effects on increasing strength-endurance (the ability to do reps with a certain weight) because it dramatically increases the muscles' ability to produce ATP. Adaptations of this sort are characteristic of Bodybuilders' muscles.
It should also be obvious that as the volume of the tissue that supplies energy to the muscle represents only around 20% of the total muscle cell volume in untrained individuals, this isn't where the real size potential lies.
Sarcoplasmic hypertrophy of muscle cells does directly produce moderate increases in size . But also, as you'll know from the Neuromuscular System series, ATP is the source of energy for all muscular contraction - type II fibers included. Wouldn't having more of this in the muscle, and having the ability to produce greater intramuscular quantities at any one time, be an asset? The answer is, cleary, "yes". That's where a major portion of the importance of sarcoplasmic hypertrophy comes into Bodybuilding. (We'll deal with training to produce this type of adaptation in an article on the 'Training Related Articles' page.)
As for increasing the tissue that is involved with the neural drive, this would theoretically occur in response to the need for contracting cells with hypertrophied contractile machinery. Directly, it would produce very little in the way of added size.
In addition, there are other intracellular bodies who's growth and/or proliferation would fall under the category of sarcoplasmic hypertrophy. These would be organelles such as the "ribosomes", which are involved in protein synthesis. As in the case of neural drive machinery, in most cases they would increase in size or number only to support sarcomere hypertrophy. They would have little direct impact on overall muscle size.
Sarcomere Hypertrophy
Increasing the volume of contractile machinery: The vast majority of the volume of each muscle cell (~80%) is made up of contractile machinery. Therefore, there lies the greatest potential for increasing muscle cell size. Trained muscle responds by increasing the number of actin/myosin filaments (sarcomeres) that it contains - this is what is responsible for increased strength and size. But before a muscle will grow like this it has to be "broken down". Let's take a look at both the "breaking down" and "building up" processes:
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