blackpit
24-03-07, 11:06
Θα ήθελα να ρωτήσω κατά πόσο ισχύει αυτό που διάβασα σε κάποιο "ξένο" site...
Do 6 to 9 total heavy sets per muscle group.
I will tell you right now, this is generous. Honestly if you are pouring maximum intensity into your workouts, you probably won't need much more than 3 to 5 heavy sets. The stronger and more experienced you are, the less you will need. Also, with the given rest periods that will be prescribed, this is about all you could accomplish in the recommended time frame.
Do 4 to 6 reps per muscle group.
This is the heart and soul of maximizing your training. Why? For you to get the most muscle growth possible, you want to attack the muscle fibers that have the most growth potential - - your white, fast-twitched muscle fibers. Any other fiber has minimal growth potential in comparison and it is scientifically documented that the way to hit these white fibers is with a heavy weight in a 4 to 6 rep range. Also, any higher rep range is going to draw excess lactate into the muscle, thus fatiguing the muscle.
Remember... overload builds muscle, not fatigue. If you are constantly pulling lactate into the muscle, you will hinder your performance and shortchange your overload. Lastly, the added benefit of the 4 to 6 rep range is the "focus"element. It is a lot easier to put forth 100% mental intensity into a set that lasts 15-20 seconds than a set that would last double that time.
Και το ρωτάω γιατί από ότι διάβασα στο site μέχρι τώρα,προτείνετε συνήθως 8 επαναλήψεις και περίπου 3 sets για κάθε μυική ομάδα.Ευχαριστώ.
Do 6 to 9 total heavy sets per muscle group.
I will tell you right now, this is generous. Honestly if you are pouring maximum intensity into your workouts, you probably won't need much more than 3 to 5 heavy sets. The stronger and more experienced you are, the less you will need. Also, with the given rest periods that will be prescribed, this is about all you could accomplish in the recommended time frame.
Do 4 to 6 reps per muscle group.
This is the heart and soul of maximizing your training. Why? For you to get the most muscle growth possible, you want to attack the muscle fibers that have the most growth potential - - your white, fast-twitched muscle fibers. Any other fiber has minimal growth potential in comparison and it is scientifically documented that the way to hit these white fibers is with a heavy weight in a 4 to 6 rep range. Also, any higher rep range is going to draw excess lactate into the muscle, thus fatiguing the muscle.
Remember... overload builds muscle, not fatigue. If you are constantly pulling lactate into the muscle, you will hinder your performance and shortchange your overload. Lastly, the added benefit of the 4 to 6 rep range is the "focus"element. It is a lot easier to put forth 100% mental intensity into a set that lasts 15-20 seconds than a set that would last double that time.
Και το ρωτάω γιατί από ότι διάβασα στο site μέχρι τώρα,προτείνετε συνήθως 8 επαναλήψεις και περίπου 3 sets για κάθε μυική ομάδα.Ευχαριστώ.