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Επιστροφή στο Forum : Hit και X-Reps



thegravijia
12-02-09, 00:17
μπορει καποιος να μου εξηγηση με λιγα λογια πως ειναι αυτα τα προγραμμα ?

HIT και X-REPS

thegravijia
12-02-09, 13:30
X-REPS ξερει κανεις μηπως?

Steve KinG STyLe
12-02-09, 14:44
Τωρα ο καθενας οτι θελει λεει,δεν ξερω αλλα 2 ειναι οι πιθανες εκδοχες Χ ειναι η εκρηκτηκοτητα που ειναι μερος του tempo και σημαινει δηλαδη να εκτελεις το βαρος οχι απλα γρηγορα αλλα εκρηκτηκα δηλαδη οσο πιο γρηγηγορα σου επιτρεπετε και η αλλη εκδοχη ειναι οι Xreps να ειναι μισες επαναληψεις μαλλον δηλαδη οταν φτανεις σε κοπωση στην πληρη κινηση η εστω σε short of failure να κανεις μισες επαναληψεις στην δυνατη σου κινηση.Δεν ξερω ομως ας πει και καποιος αλλος ψαξε και στον γουγλη

ktsam
12-02-09, 15:00
Δυστυχώς στ' Αγγλικά

Remember, every set you do, even if you
push it as hard as you can, lacks much hypertophic punch
because of nervous system failure. Itʼs the ve ry re a s o n
bodybuilders do set after set after set and get only small
increases in muscle. It has to do with whatʼs known as the size
principle for recruitment of motor neurons. In a standard set,
the type 1 slow-twitch fibers are recruited first, and the fastestgrowing
type 2 fibers last, which is why so many bodybuilders
consider the last few reps of a set critical; however, usually your
nervous system shuts down before much anabolic stimulation
of those fast-growing fast-twitch fibers occurs.

The solution is X Reps, which allow you to override nervous
system failure and make each set two to five times more
e f f e c t i ve than conventional sets at stimulating those highly
anabolic fast-twitch fibers. Thatʼs because X Reps, or extended
repetitions, extend the tension time on those key fibers in the
optimal position of an exercise at the end of a set for a dramatic
anabolic surge—the fast-growing fibers keep firing.
X Reps are basically short pulses at the optimal position of
any exercise—and you do those pulses at the end of a set when
your nervous system cri e s, “Uncle!” For example, when you
c a nʼt get antother rep on squats, you lower yourself about a
third of the way down and do three-to-six-inch partial reps in
that position to extend the tension time on the quadsʼ fasttwitch
fibers—and those pulse reps can drastically reduce your
time in the gym and provide some of the best raw muscle gains
of your life.

BRaWNy
12-02-09, 15:08
Οι X-reps δεν είναι ακριβως αυτό που αναφέρατε, αν και αφορά "μερικές" (partial) επαναλήψεις.

Ψάξτε στο διαδύκτιο για X-Reps, Steve Holman