Bodybuilding and fitness
Techniques of over intensive training – tips for athletes
Published August 16, 2011 | 
Techniques of over intensive training – tips for athletes
Does one need to train beyond failure?
Let’s talk about the “failure” first of all. What is it? The essence of the “failure” is formally stated as follows: a complete inability of the muscle to perform the next repetition due to fatigue. There is a lot of controversy around the “failure”. All opinions are extremely contradictory. Someone says that t all sets are to be done to the “failure”, someone – that only one, the final. Ronnie Coleman believes that “failure” is harmful and stops the set, as soon he feels that “failure” is almost here.
For Dorian Yats, “failure” was the main weapon in the struggle for mass, but only on the condition that the exercise has only one working set. In any case, bringing the set to “failure” is always an extreme psycho-emotional stress, if simply, a nervous strain. If your life is full of stress, trying to finish each set with “failure” will drive you to frenzy and that’s all. In this issue, probably, are right the professionals bodybuilders, who sometimes work till “failure” and sometimes not. They say that everything depends on the well-being.
Training beyond “failure” is possible. It includes a number of forced or partial repetitions. Are they useful? There was no serious research on this subject. As for the experience, the majority of American coaches tend to believe that forced repetitions are useless while partial are useful. But only provided that you do them only in the last set of the last exercise and only once every 7-10 days. The attempts to do partial repetitions most often lead to overtraining. Partial repetitions require training for a couple. Let’s say you’re doing a bench press.
Agree in advance that after the “failure” you do 2 partial repetitions. This is needed to ensure that your partner is not nervous and is not going to help you ahead of time but at the same time is not going to be late to help. Remember, hard work in our sport is always carried out according to a plan. So, you reach a “failure” in the last repetition. When the bar is at the chest, press it up with all your strength. The amplitude will be insignificant only 5-8 cm, but such a repetition is worth a lot. Try to push the bar again.
Way to victory!
Examples of application of the technique of partial repetitions in a complex of exercises for the delta and triceps.
Delta
Exercises
Bench Dumbbell Press
Simulator press
Laterals
Bench Sitting Dumbbell Press
Triceps
Exercises
Bench Press with narrow grasp
Bench down press on the block
Bending extension of hands
Bench Press with narrow grasp
* After the “failure”, do 2-3 partial repetitions in the presence of a partner
Pumping arms with negatives – struggling with the force of gravity, increasing the mass
Published August 16, 2011 | Pumping arms with negatives – struggling with the force of gravity, increasing the mass
Although long ago it has proved that the inverse (negative) phase of weight motion raises weight is not worst than the phase of growth (positive), most bodybuilders live by inertia of the past and often not lower but throw the weight.
Hearken to the point! When you lift the weights, your muscle contracts and shortens at the same time. And this is natural. But when you lower the weight and resist the force of gravity, the muscle also reduces, but it also stretches (lengthens). And this is not natural. You can imagine what damage get the muscle fibers! Then the fibers are patched by the stem cells and the fibers thicken and you get an increase of more than the one that goes with the emphasis on weight lifting.
What to do, not lift but just lower the weights? Alas, it turned out that programs built on negative repetitions only, very fast drive the athlete to overtraining. However, the negatives will be able to help if you use them rarely and by rules. Let us explain how negatives pump your arms.
First, do a very good warm up of your shoulder and elbow joints, warm your hands. Then take relatively light weight dumbbells and achieve a rush of blood to the biceps and triceps. In your split do not change anything. Practice, as before. Pump your biceps with back and chest with triceps, or load both muscles during one training.
Instead of making 2-4 exercises, choose only one for biceps and triceps. For biceps take standing flexing or bending at a lectern with the EZ-bar. For triceps – downward press or French bench press (of course, with a partner). Next, decide on a working weight, using the guidance in the table. With the help of an assistant throw the weight to the upper point, and lower it by yourself.
Do one negative training then return to the traditional training (for several weeks). When you feel a special lift of strength once again do a one-time negative training. It is possible otherwise. If you feel an obvious impact of negatives, practice one negative set instead of the last set of the last exercise on biceps or triceps. But again not at every single workout, but after one or two. Good luck!
Positive of negatives
Exercises
Choose only one:
Biceps – standing barbell curls, bending arms at a lectern, bending at the block
Triceps – down press, French bench press
Scheme
Do 6 sets of 10 repetitions. The weight is 125% of your one-time maximum. Rest between sets for 2 minutes.
Rate of repetitions
Do negatives for a period of 6 seconds. Do not lift the weight up but throw it with the help of an assistant
Whey protein – a star of first magnitude in the world of bodybuilding
Published August 16, 2011 | Whey protein – a star of first magnitude in the world of bodybuilding
Every bodybuilder understands (at least, should understand) the importance of supplying the body with protein. Athletes involved in strength trainings, need much more protein than their “vulgaris” fellow citizens. Without protein (which is broken down into amino acids by the body) you cannot build the muscle tissue, it is very simple. As far as I can tell, it does not matter what diet you follow – a fat or a carbohydrate one, it does not matter how many calories you consume – it is important that this diet was rich in protein.
This idea lives among bodybuilders for several decades and only in the recent years was accepted by the scientists. The studies held among the athletes of different fields, have clearly shown that exercises increase the body’s need for protein and amino acids. The studies have also shown that the anabolic effect from the intense exercises increases with a diet rich in protein.
I believe that the more intensive are your exercises, the greater is the importance of protein in the process of building the muscle tissues. For serious bodybuilders I would recommend a daily dose of a qualitative protein of 1-1,5 grams per pound (about 1 / 2 kg) of the body weight per day. For example, I weigh 200 pounds, respectively, I should consume 200-300 grams of protein per day, divided into 5-6 equal doses. I know some bodybuilders who consume about 500 grams of protein a day, but it is hard to believe that it is necessary.
In addition to the fact that the protein ensures the supply of amino acids to build the new muscle tissues, it also has beneficial effects on the stability of insulin in the system and maintains the proper level of energy. By ingesting the proper amount of protein with each meal, you reduce the risk of various abnormalities in blood sugar. This helps you control your appetite and provides good conditions for the reduction of the fat deposits. If your diet is too rich in carbohydrates, your blood sugar level is constantly fluctuating during the day, now you feel good, the next minute you’re tired and crumpled; there are specific amino acids that act as neurotransmitters that regulate the mood – especially tryptophan and tyrosine.
What type of protein better?
There are many different sources of protein available to everyone. High-quality protein can be extracted from whole foods such as eggs, milk, cheese, beef, fish, poultry, etc. In addition, there is commercially available a mass of protein preparations, milk and egg protein, soy, beef and even vegetable protein. I personally believe that from all these products the whey protein can be considered as the best. It’s not just that it has the highest biological value (which means that it provides the greatest number of amino acids that are suitable for consumption), it also contains the least amount of lactose (this repugnant milk sugar that causes diarrhea for lots of people.) Whey protein is also very convenient in use.