Training Differences (english)
> Strength (volume)
The bigger the muscles, the greater the burden must also be in order to achieve further growth. Taking after each exercise, after each sentence, after each unit of weight, the greatest growth stimulation.
About
principal should be a sentence only be terminated if nothing really works anymore, even if a certain (self-imposed) Number of Wh reached.
Is it in one day was not so strong and creates instead of 10 Wh Wh only 8, you should also try everything possible to as many as possible Wh create.
Are
sometime more than 13 Wh possible, the weight increased.
But beware! More weight does not matter that one has trained harder. If you have more weight due to improper technique forces, you have achieved nothing. It may even be that with less weight but better technology is a major attraction that would be.
I personally have the most success with, by getting the lower Wh and the weight increases. So you can be sure that each sentence leads to muscle failure.
example:
1 Sentence: Warm-up set with 15-20 Wh
2nd Phrase: working rate of 12 Kg and 100 Wh
3rd Phrase: working rate of 10 Kg and 110 Wh
4th Phrase: working rate of 8 kg and 120 Wh
5 Phrase: working rate of 6 kg and 130 Wh or equal weight
After these
repetition should be directed. If a number is no longer creates it’s not so bad, as long as one of the sentence with a muscle failure ends.
With this system you can warm up the muscles and still cope with high weights.
From constant repetition, such as 4 sets x 10 Wh I advise absolutely, because this saves you subconsciously force on to the last sentence nor his 10 Wh to create.
Man
then 3 sets of loose with 10 Wh without the muscle to irritate, and creates only in the 4th Sentence may be a little irritable.
More
rates should not be carried out to mitigate the risk of over training should be avoided. Furthermore, 3 or 4 sentences work perfectly adequate to cover all muscle fibers of a muscle group to stimulate.
certain training methods, such as according to the HIT system could be a single rate of a growth stimulus to force, but this is a lot of experience and a training partner required. This slightly later.
It brings more
when less weight slow and controlled movement, as if a great weight somehow “hochwürgt.” There is less is more.
Bad examples are
e.g. if the Dumbbell Bench press from the chest springs can, when you swing Armcurl picks and more.
exercises should always claim the entire muscle, or over the entire stretch. Thus, each fiber of the muscle stimulated.
Abfälschen should be avoided whenever possible. However, there are exceptions. If no repetition clean longer possible, may help Abfälschen the muscles are stimulated so as to make one final repetition to create. Thus, the muscle really completely exhausted. Absolutely you should avoid the Abfälschen but complicated exercises, such as cross-Lifting, Squats, Good Mornings, prevented rowing, Latzug in the neck, neck, etc. The press can result in serious injury!
HIT is not a training system in the conventional sense, but a training philosophy. It requires no specific exercises, set or repetition of figures, but says simply that the training must be highly intense. The HIT-principle is based on the assumption that only a maximum intensity maximum muscle growth caused. As such a high-intensity training can look under implementation.
One of the rules of thumb in the weight is “more intense the training is, the more extended the regeneration phase.” Because of the high intensity training sessions will be held shortly stresses.
Especially with HIT is a risk of over training is very high. The burden of the central nervous system is much higher than the load on the muscle itself Therefore, the regeneration of particular importance. 48 hours break between two sessions are the absolute minimum. The training will be at 2-3 units per week, sufficient to allow regeneration stages.
HIT is not for beginners or only moderately advanced. This system requires a lot of experience and feeling ahead. We must be able to make the signals our bodies to search for us not to inflict harm. Especially nowadays, where everything quickly and without much effort goes, especially young people access to such hastily training methods for a relatively low maximum time promise success. 2 to 3 years training experience should bring the user before he decides for this system. Before it is only the usual volume ausreizen plans. Likewise, other factors (especially diet) is already optimized.
Known
Training on the implementation of High Intensity Training, are Superslow and Heavy Duty:
The main focus should be on the dose of exposure are. If this is too high, making the muscles break down prematurely and forcing the demolition of the repetition of the muscle before the maximum number of muscle fibers activated. If the load is too low in turn, can relax the muscle fibers. Would then have an aerobic training effect, but this is not desired. It should be 6-8 repetitions per set and then take a break 1-2 minutes before the next sentence to comply with.
One should
Superslow primarily on basic exercises (with the exception of cross-Lift) to apply. Only very experienced athletes should Superslow with isolation exercises.
training Superslow example:
Bench press 2 sets of
Superslow
3 sets Butterfly
Warm-up sets: 1 set close Klimmzüge
2 sets of close Klimmzüge
T2
back / Trizeps
Warmup sets: 2 sets prevented LH-rowing
2 sets prevented LH-rowing
Warm-up Sets: 2 sets of cross lifting
Cross 2 sets of lifting
Warm-up sets: 1 set Bench press close
2 sets of narrow banking Press
T3 legs / shoulders
Warmup sets: 2 sets of knee bends
2 sets of knee bends Superslow
1 sentence Beincurls Superslow
Warm-up Sets: 2 sets of shoulder press
2 sets of shoulder pressing Superslow
Heavy Duty:
Generally you start with a single sentence (+ warm-up rate) for each exercise. This serves to set the optimum number to find out. Indeed, if the desired results are not met, you tend to like to do more. Suppose we do Bench press 6 sets. The desired results are from, how many records are we doing then? 5 or 7? But if I start with one sentence, I have only one option left, namely the record number to increase.
TUT (time = time under tension under tension), also called duration of a sentence should be 30 to 90 seconds.
One of the main problems are, however, the smaller “auxiliary” muscles. Take for example the banking Press. The target is the chest muscle, but the Trizeps and front shoulders also heavily involved. Trizeps is often already at the end of his performance arrived before the chest its maximum performance on his part. Therefore, it is necessary for breast vorzuermüden. These are isolation exercises such as Cable or Flying Cross used.
The isolation exercises are often used as a super set of the basic exercises, because the muscle after a break of only 3 seconds a part of his performance recovers.
Example Plan of Mike Menzer:
Warm-up Sets: 2 sets of Bench press
Super Set Butterfly / Bench press
Pause for 2-3 minutes
Warmup set: 1 set Latziehen closely, 6-8 Wdh.
Super Sentence About Trains / Latziehen
Rest 3-5 minutes
1 set Lifting Cross
T2 legs
Warm-up Sets: 2 sets of knee bends
Super set leg Stretch / Squats
Pause for 2-3 minutes
1 set Leg Curl
Rest 1-2 minutes
1 set Lifting Wade
T3 shoulder / arms
Warm-up Sets: 2 sets of front pressing LH
Super Sentence Front Press / Seitheben prevented
Pause for 2-3 minutes
Super Sentence Trizepsdrücken Cable / Dips
Rest 1-2 minutes
Super Sentence Bizepscurls / close Klimmzüge
HIIT = High Intensity Interval Training (High intensity Intervaltraining)
HIIT is a special training program with which you can selectively promotes fat burning. Instead of 30-60 minutes for normal cardio units with calm pulse one needs to HIIT only 15-20 min.
It warms
5 minutes and then starts the actual training.
Then you start with a moderate speed. After one minute it increases dramatically the pace for 15-20 seconds to get 90-95% of their maximum heart rate achieved. Then it slows again to the slow speed down. These intervals are repeated several times.
example:
1min jog, sprint 15 sec, 1 min jog, sprint 15 sec, etc.
5×5
The 5×5 system is quite simple: do 5 sets with 5 repetitions. The weight is not changed.
If 5 sets with the same weight creates, can be the weight in the next unit increase.
Squats
example:
1st mvt: 150 kg with 5 repetitions
2.Satz: 150 kg with 5 repetitions
3rd movement: 150 kg with 5 repetitions
4.Satz: 150 kg with 5 repetitions
5.Satz: 150 kg with 5 repetitions
In the next unit, the weight is slightly increased, eg to 152 Kg This must now 5 sets with 5 repetitions are done. It also creates a record not only now with 152 kg and 5 repetitions, then the weight should not be increased. Particularly suitable is the 5×5 system for basic exercises like Bench press, Squats, cross-lifting, etc.
GVT - German Volume Training or German Volume Training is a training method, which with very high volume work. You can also rate than 10-known method, because each exercise with 10 sets must be completed. The origins of this method of training come from Germany. Hence the name. The principle is quite simple - do 10 sets of 10 repetitions and keep the weight on. As easy as it sounds, it is by far not. Quite the contrary, this is everyone’s Training Last abfordern. As with other training methods we do not want to muscle failure but a high volume. Here are the muscle groups through the same exercise specifically trained, leading to adaptation and leads to hypertrophy, ie, the muscle grows. For the first 6 weeks, we use the following 3er Split: Day 1 thoracic spine Day 2 legs-abdomen Day 3 arms-shoulders per muscle group will give it 1-2 exercises. If there are 2 exercises, each muscle group a “principal activity” and a “by-Exercise”. The main exercises are always with 10 sets and 10 repetitions executed. In addition, the exercises will receive only 3 sentences. For every 10 success rates may be ended, should be equal to the proper weight may be chosen. One can for example start with a weight, which is normally exceed 20 repetitions creates or take 60% of its maximum weight. Although the easy listening, at the latest after 5 sentences will we be happy, are not considered to have taken. all records with the same weight creates, then the weight in the next unit by 4-5% erhöht.Die breaks in the first units of 90 seconds long. Later they should be but 60 seconds can be reduced. To be respected, a stopwatch is recommended. How exactly does it look like? Let us consider the example of Day 1 at: Exercise 3 sets of 10 repetitions To save time, alternate the exercises always from: 1 Sentence main chest exercise Then it goes with just the addition exercises continued: 1 In addition to record exercise breast Here is an example of finished plan: Day 1 thoracic spine main exercises day 2-legs belly main exercises Day 3 arms-shoulders main exercises The program will be carried out 6 weeks. Then you can pause or 1-2 weeks for 2-3 weeks to another, light switch to training for the advanced part of the GVT’s back to be fit. but those who prefer a 4-split switch, you can do it now. This could look like this: Day 1 Day 2 legs, calves Clear Day 3 Day 4 back Trizeps Day 5 shoulders-abdominal Day 6 Day 7 training. After these 12 weeks should be paused again and then to another training system to be changed.
GVT
For particularly large muscle fibers to irritate one uses only basic exercises like Bench press, Squats, etc. In cross-lifting exercises should be as isolated may be omitted.
If you
Main Exercise backs 10 sets with 10 repetitions
In addition to breast
In addition 3 sets of back exercises with 10 repetitions
60 (90) sec pause
1. Main Exercise sentence back
60 (90) sec pause
2. Sentence main chest exercise
60 (90) sec pause
2. Main Exercise sentence back
60 (90) sec pause
3. Sentence main chest exercise
60 (90) sec pause
etc. up to 10 records have been terminated
60 (90) sec pause
1. In addition to exercise set back
60 (90) sec pause
2. In addition to record exercise breast
60 (90) sec pause
etc. up to 3 sets were completed
Bench press, alternating with Klimmzügen - 10 sets each with 10 Wh
Besides exercises
Oblique Flying bank, alternating with the rowing seats - 3 sets each with 10 Wh
Squats, alternating with Beincurl - 10 sets each with 10 Wh
Besides exercises
Crunsh alternating with Calf Raise - 3 sets each with 20 Wh
Langhatelcurls alternating with French Press - 10 sets each with 10 Wh
Besides exercises
Shoulder press, alternating with lifting prevention side - 3 sets each with 10 Wh
chest biceps
Clear
Clear
Clear
Continue to
As I said, instead of 10 Wh is now working with 6 Wh. Moreover, the weight for each training session increased by 4% and lowered to prevent any recurrence. This is twice in succession. Then the weight again by 4% and increased to 6 repetitions, and the game begins again.