Sunday, October 13, 2013
The very same principle apply high-speed workout 1-2 times a week immediately training program with the inclusion of this principle should last no more than 4 weeks. Use it 3-4 times a year, more frequent use will not give the best effect.
The principle of rest-pause - Its essence is as follows: pick up for themselves a weight with which you can perform all 3 reps, not more. Take this weight the first approach and rest 30-40 seconds. After that, proceed to the second approach, and do 2-3 more repetitions, resting after those 45-60 seconds.
In the third approach, do 2 more repetitions with rest after them in 60-90 seconds and finally the approach consisting of 1-2 repetitions. Just remember to pick the right weight with which the last repetition of each set should really be the last.
The physiological basis of this scheme is to derive loads of muscle breakdown products of protein molecules. It comes at a time when the muscle undergoes limit reduction.
The principle of progressive load - The essence of this principle is necessarily increasing the intensity of stress. Increase the intensity you can:
By increasing the number of sets per exercise
- Reduction in rest time between sets
- By increasing the amount of exercise for one muscle group
- By excluding any rest between reps
- By strengthening the concentration in the target muscles when performing each exercise