Nyt syn på BB træning !

[Thomas J]

Cilius sendet mig lige den her artikel, som jeg synes i andre skal læse også. Efter min mening er det en ganske glimrende måde at træne BB på. Men jeg er selvfølgelig også skolet i styrketeorier, så det har måske en naturlig forklaring :)

Selve periodiseringsmodellen kommer nok ikke til at fremstå særligt godt pga. formateringen, men hvis folk vil have artiklen i word doc. format, så må de henvende sig på messenger til mig.

Dual Factor Hypertrophy Training:

Note: first off, I'd like to thank AngelFace, JohnSmith, and Gavin for contributing to this article.

There are basically two accepted theories in the world of weight training. One is called Supercompensation (or Single Factor Theory), and the other is called the Fitness Fatigue Theory (or Dual Factor Theory). Bodybuilding tends to follow the Supercompensation way of thinking, while virtually every field of strength and conditioning, athletics, etc. follows the Dual Factor Theory. The reasoning that almost everyone involved in strength training adheres to the Dual Factor Theory is because there is scientific proof that it works, not to mention that the eastern bloc countries that have adhered to this theory have kicked America's ass at every Olympics since the 1950s.

Bodybuilding, for years, has basically ignored Dual Factor Theory and opted for Single Factor Theory training. In the following paragraphs, I hope to prove to you why Dual Factor Theory should be accepted, taught, and adhered to in the world of bodybuilding as well as all other athletes concerned with strength and conditioning.

Note: The one exception to the rule of "all bodybuilding programs based on Supercompensation" is Bryan Haycock's HST, which, from Bryan's own mouth, says that it wasn't based on dual factor theory, although he hit it dead-on, on all points. What I didn't care for personally with HST is that the same amount of importance is placed on the 15-rep phase and the negative rep phase as with the 10 rep and 5 rep phases. The thickness that rep ranges in the 3-8 range provide are far more impressive to me personally than those who focus on 12-15 rep schemes and countless negatives. I also wasn't excited about working the entire body in one workout. The CNS drain was unbelievable. – However, in saying that, HST is the best I've seen compared to everything else out there, and I did make good progress on it.

The Supercompensation Theory has been, in the bodybuilding community, the most widely accepted school of thought. However, people are beginning to see it as a bit too simplistic (the strength and conditioning and athletic movements have never accepted this practice). The theory itself is based on the fact that training depletes certain substances (like glycogen, and slowing protein synthesis). Training is seen as catabolic, draining the body of its necessary nutrients and fun stuff. So to grow, according to the theory, the body must then be rested for the appropriate/ optimal amount of time, AND, it (the body) must be supplied with all the nutrients it lost. If both of these things are done correctly, then theoretically your body will increase protein synthesis and store more nutrients than it originally had! (i.e. – your muscles will be bigger!)

So obviously the most important part of this theory is TIMING! (Specifically concerning the rest period). But that's where the problem comes in. "If the rest period was too short, then the individual would not be completely recovered and as such the training would deplete the substance even more, which over a period of time would result in overtraining and a loss of performance. If the rest interval were too long then the training would lose its stimulus property, and the individual would recover completely and lose the window of opportunity to provide the stimulus again. If the interval is optimal then improvements surely follow" (AF).

"So, given the one factor theory (Supercompensation), which looks at physical ability as, of course, one factor, you are left with the problem of timing workouts to correspond to the supercompensation wave... anything sooner or later will lead to a useless workout"(JS).

Another issue concerning the Supercompensation/ Single Factor Theory is that of FAILURE. Almost every program that utilizes this type of training advocates the use of muscle/ CNS failure, and then fully rest, and then beat the crap out of your muscles again, then rest, etc (I'm referring to the "work one bodypart per day, six days per week" program as well as HIT, popularized by Mike Mentzer). The issue is that it has now been proven that total failure is not necessarily needed for optimal growth. It has been shown that leaving a rep or two in the tank can and will yield the same results AND therefore a shorter rest period will be needed and less accumulation of fatigue will still be present by the time the next training session rolls around.

A Better Way…

The Dual Factor Theory, also called Fitness Fatigue Theory is somewhat more complex than the Supercompensation Theory. The theory is based on the fact that and individual's fitness and fatigue are totally independent of each other. This theory is entirely dependant on one's base conditioning (or physical preparedness or fitness). The thing is, when you have a high level of fitness (or conditioning/ preparedness) this level changes fairly slowly. This is because over the short term fitness does not fluctuate often. (However, fatigue can change (increase or decrease) fairly quickly when compared to fitness).

"The theory works like an equilibrium in that training will have an immediate effect on the body (similar to supercompensation). This effect is the combination of fatigue and gain (again, remember the equilibrium thing). So after a workout, because of the stimulus that training provides, preparedness/conditioning/fitness increases (gain) but at the same time will decrease due to fatigue from the training."

"So, the outcome of the training session is the result of both the positive and negative consequences of the training session. These two outcomes depend on time. By striking the correct balance, fatigue should be large in extent but short in how long it lasts. Gain on the other hand should be moderate, however, and is longer in duration. Typically the relationship is 1:3, if fatigue lasts x amount of time then gain lasts 3x amount of time."

"Given the two factor theory, which separates physical fitness or preparedness and fatigue, you see that the timing of individual workouts is unimportant to long term gains (unlike Supercompensation)... in other words regardless of whether or not fatigue is or is not present, fitness can and will still be increased" (which is the goal)...

So what you get concerning the two-factor theory is a period of peaking fatigue (maybe 6 weeks), followed by a period of rest (maybe 2 weeks deloading, then one or two weeks of total rest). You view entire weeks and maybe months, as you would of viewed just one workout with the single factor theory. For example, in the single factor theory, one workout represents a period of fatigue. – But, in the two-factor theory, 6 weeks would represent a period of fatigue. In the single factor theory, a day or two (up to a week) represents a period of rest. But in the two-factor theory, up to four weeks may represent a period rest.

"What is important to note is that there is almost universal agreement among scientists and athletes and coaches in all sports EXCEPT bodybuilding that the two factor theory is correct and the single factor theory is not correct and is in fact suitable only for beginners to follow when planning training."

"It is also important to note that most athletes in most sports are experiencing some level of constant fatigue ALWAYS, except for maybe a couple of weekends a year, when they are peaking. Training takes place daily against a backdrop of fatigue". Therefore, you should be able to see why, concerning the single factor theory, it would be very hard to ever fully recover, unless you sat on your ass for two weeks and did nothing."

Applying it to the real world…

When setting up dual factor periodization for the bodybuilder, it is important to remember to plan for periods of fatigue and periods of rest. During a fatigue period (say, 3 weeks), you slowly build up fatigue, and never fully recover. Then you have a period of recovery (another 1-3 weeks) where you train with reduced frequency, volume, or intensity. (My preference is to keep intensity high, while drastically lowering volume and slightly lowering frequency.) At any rate, the fatiguing and recovery periods most likely won't be as drastic for a bodybuilder as it would for a strength athlete because there will be no peaking phase for performance (at no point are you required as a bodybuilder to perform a competition based on strength). Additionally, bodybuilders need less fatigue and more recovery present at any given time (outside of the actual training sessions) when compared to strength athletes.

So here's what I've come up with…

• The general layout of the program will be to train upper body twice per week and lower body twice per week (so, we'll be providing double the training stimulus of typical one bodypart per day programs). The workouts will be fairly intense, heavy on free weight compound exercises, lower volume (per workout, and drastically lower volume per bodypart), and higher frequency than normal bodybuilding workouts. (Now, again, this is individual). Some of you won't be able to handle this amount of frequency yet, because your fitness level sucks. Some powerlifters, OLY lifters, and other strength athletes train up to 20 or 30 times each week (and most of them a minimum of 10 times per week) because their fitness level is so high. – If you find this level of frequency is too high, shorten the loading period and lengthen the recovery period, at first. Or, reduce the frequency to training three times per week, on a Mon, Wed, Fri, scheme, etc. – until your preparedness is increased, and your body can handle the frequency.)

The real difference is in failure and periodization (this is so each body part can be trained twice per week as opposed to only once)…

• No exercise should be taken to failure when using submaximal reps, however, all exercises should be taken to within one or two reps of failure by the final set of the exercise. If muscular failure is reached, there is no way you can train with an increased frequency without overtraining.

• Periodization will be individual to the lifter. However, for the sake of this program a 3-week period of loading followed by one week of recovery is given. (Additionally, if one isn't fully recovered after the one week recovery period, and fatigue still builds, increase the recovery period to two weeks, or have a "recovery month" every 4 or 5 months where you'll have one week of loading and three weeks of recovery during that month to allow your body to fully recover.)

• Progressive Overload is absolutely imperative in every exercise, making sure that load or reps are increased, or that rest periods are decreased to keep intensity high (during loading phases). (Of course, during the recovery phases, if volume is lowered, and frequency reduced slightly, then intensity can and should still be kept high, although the load should be reduced just slightly (approx. 10%) as there is no reason to attempt to set records through progressive overload during this time of recovery.)

• Many different rep ranges will be used. I am partial to the use of rep ranges in the 3-10 range, as it tends to give the lifter a great balance of extreme muscle thickness (like the look of a bodybuilder with a powerlifting background) as well as great neural efficiency.

A. Use of Neural Efficiency (as well as some Myofibral Hypertrophy) occurs in rep ranges of 1-3. (Neural Efficiency increases the percentage of motor units that can be activated at any given time. There is little to no effect on size but increases strength will be great. Little to no protein turnover occurs in this rep range as load is too high and mechanical work is too low.)

B. Mostly Myofibral and Sarcomere Hypertrophy and very little Sarcoplasmic Hypertrophy occur with rep ranges of 3-5. (Sarcomere hypertrophy increases contractile proteins in muscle thereby increasing strength directly and also size. Book knowledge suggests that growth here will be mostly myofibral/ sarcomere hypertrophy and will be accompanied with strength gains in other rep ranges and improvements in neural efficiency. Therefore this is perhaps the best rep range for increasing strength. Better balance of load / work done for hypertrophy so no surprises there.)

C. Myofibral, Sarcomere, and Sarcoplasmic Hypertrophy (lots of growth as well strength gain within this rep range with little transfer to 1rm) occur with rep ranges of 5-10. (Sarcoplasmic Hypertrophy does not directly increase strength but can affect it by increasing tendon angle at the attachment - but of course it increases size.)

D. Some Sarcoplasmic with little Myofibral and Sarcomere Hypertrophy occur in rep ranges of 10-15. (More fatigue and a greater extent of waste products are associated with this rep range. Possible increase in capillary density.)

E. Capillary density increases with little Sarcoplasmic growth with rep ranges above 15. (Muscle endurace begins to become a factor (but who needs that?). Also, waste products are intense – lactic acid buildup to the point of making some individuals sick.)

Here's the breakdown:

Session A (Monday):

* (-)Low Incline Barbell Press/ Closegrip/ 5 Board Closegrip

Dips (Low Chest Dips Followed by one set of Tricep Dips)

Dumbell Extensions

(-)Seated Military Press

Dumbell Overhead Press

Barbell Rows

(-)Pulldowns

Upright Rows

(-)Barbell Curls

Dumbell Curls

Forearms (one superset of wrist curls, reverse wrist curls, and twists)

Session B (Thursday):

(-)Decline Dumbell Press

Flat Flys

*Push Press

(-)Pullups

Low Cable Rows

Lateral Raises (rear, followed by side), Rotator Work (front, side, and rear)

Skull Crushers

(-)Barbell Curls

(-)Pushdowns

Hammer Curls

Forearms (one superset)

Lower Body:

Glutes

Hamstrings

Quads

Calves

Lower Back

Traps

Abs, Obliques

Session C (Tuesday):

*Squats

*Goodmornings

*Cleans

Hack Squats (Old school barbell style are my favorite)

Straight Leg Deadlifts

Calves

Reverse Hypers

Abdominals

Obliques

Session D (Friday):

Squats (lighter)

*Deadlifts/ Trap Shrugs

Front Squats

Glute/Ham/Calf Raises

Donkey Calves

Reverse Hypers

Abdominals

Obliques

Here's the spreadsheet layout of the program set up on an 8 week periodization schedule; 3 weeks of loading, followed by a week of deloading, followed by three more weeks of loading, followed by another week of deloading...

Session A: Monday Typical Week A Week B Week C Week R (rest) Week D (high) Week E Week F (low) Week R (rest)

rduc load 10% rduc load 10%

*Low Incline Bench Press 3x5 (-) max 3x5 (-) 3x5 (-) 3x5 2x12 3x5 (-) 3x3 3x5

Closegrip Bench Press 1x8 1x8 1x8 1x8 1x12 1x8 2x5

5 Board Closegrip Bench Press 1x8 1x8 1x8 1X8 1x10 1x8 2x3

Chest Dips, then Tricep Dips 2x10, 1x10 2x10, 1x10 2x10, 1x10 2x10, 1x10 1x10, 1x10 1x15, 1x15 2x10, 1x10 2x5, 1x5 1x10, 1x10

Dumbell Extensions 2x10 2x10 2x10 2x10 2x10 1x15 2x10 2x6 2x10

Seated Military Press 3x5 (-) 3x5 (-) 3x5 (-) 3x5 (-) 3x5 2x12 3x5 (-) 3x3 3x5

Dumbell Overhead Press 2x8 2x8 2x8 2x8 1x15 2x8 2x6

Barbell Rows 3x8 3x8 3x8 3x8 3x8 2x12 3x8 4x3 or 3x5 3x8

Pulldowns (wide grip) 2x8 (-) 2x8 (-) 2x8 (-) 2x8 (-) 2x15 2x8 (-) 3x5

Upright Rows 2x10 2x10 2x10 2x10 2x10 2x15 2x10 3x8 2x10

Barbell Curls 2x10 (-) 2x10 (-) 2x10 (-) 2x10 (-) 2x10 2x15 2x10 (-) 3x6 2x10

Dumbell Curls 2x8 2x8 2x8 2x8 1x15 2x8 2x6

Forearms 1x45 1x45 1x45 1x45 1x45 1x45 1x45

Session B: Thursday

Decline Dumbell Press 3x8 (-) 3x8 (-) 3x8 (-) 3x8 (-) 2x8 2x15 3x8 (-) 1x5, 1x4, 1x3 2x8

Flat Flys 2x8 2x8 2x8 2x8 1x8 1x15 2x8 2x6 1x8

*Push Press 3x3-5 3x3-5 3x3-5 max 3x3 2x12 3x3-5 3x3 3x3

Pullups (wide grip) 3xfailure (-) 3xfailure (-) 3xfailure (-) 3xfailure (-) 2xfailure (-) 3xfailure (-) 3xfailure (-) 3xfailure (-) 2xfailure (-)

Low Cable Rows 2x8 2x8 2x8 2x8 2x15 2x8 3x5

Lateral Raises (rear, side) 2 sprsets x10 2 sprsets x10 2 sprsets x10 2 sprsets x10 1x15 2 sprsets x10 2x8

Rotator Work 2x10 2x10 2x10 2x10 1x15 2x10 2x10

Skull Crushers 2x8 2x8 2x8 2x8 2x8 2x15 2x8 3x5 2x8

Barbell Curls 3x5 (-) 3x5 (-) 3x5 (-) 3x5 (-) 3x5 2x15 3x5 (-) 2x6 3x5

Pushdowns 2x10 (-) 2x10 (-) 2x10 (-) 2x10 (-) 2x15 2x10 (-) 3x6

Hammer Curls 2x8 2x8 2x8 2x8 1x15 2x8 2x6

Forearms 1x45 1x45 1x45 1x45 1x45 1x45 1x45

Session C: Tuesday Typical Week A Week B Week C Week R (rest) Week D (high) Week E Week F (low) Week R (rest)

rduc load 10% rduc load 10%

*Squats 5x5 max 5x5 5x5 3x5 5x5 5x5 5x3 3x5

*Goodmornings 3x5 3x5 max 3x5 2x5 2x10 3x5 3x3 2x5

*Cleans 3x5 3x5 3x5 max 2x5 1x15 3x5 3x3 2x5

Hack Squats 2x8 2x8 2x8 2x8 2x15 2x8 3x5

Straight-Leg Deadlifts 2x8 2x8 2x8 2x8 2x15 2x8 3x5

Calves 3x10 3x10 3x10 3x10 2x20 3x10 5x5

Reverse Hypers 2x10 2x10 2x10 2x10 2x10 2x10 2x10 2x10 2x10

Abdominals 3x10 3x10 3x10 3x10 2x10 2x20 3x10 4x5 2x10

Obliques 1x10 1x10 1x10 1x10 1x10 1x20 1x10 2x5 1x10

Session D: Friday

Squats 3x10 3x10 2x20 3x10 2x10 3x15 3x10 3x8 2x10

*Deadlifts, then Trap Shrugs 4x5, 2x20 4x5, 2x20 4x5, 2x20 4x5, 2x20 2x5 4x5, 2x20 4x5, 2x20 4x5, 2x20 2x5

Front Squats 2x8 2x8 2x8 2x8 2x15 2x8 3x5

Ham/ Glute/ Calf Raises 3x10 3x10 3x10 3x10 1x10 3x10 3x10 3x10 1x10

Donkey Calves 1xfailure 1xfailure 1xfailure 1xfailure 1xfailure 1xfailure 1xfailure

Reverse Hypers 2x10 2x10 2x10 2x10 2x10 2x10 2x10 2x10 2x10

Abdominals 3x10 3x10 3x10 3x10 2x10 2x20 3x10 4x5 2x10

Obliques 1x10 1x10 1x10 1x10 1x10 1x20 1x10 2x5 1x10

• Every eight weeks, the exercises with an asterisk (*) should be performed to their respective 1RM (rotate the weeks that you are maxing out on each exercise so that you don't find yourself maxing out on multiple exercises in one workout.) (The reason for maxing out on certain exercises is to increase neural efficiency as well as myofibral hypertrophy).

• Mild use of eccentrics during loading weeks (one or two reps at the end of the last set, occasionally) can be used for the exercises marked with a (-) (This is because tension is increased with eccentrics due to the fact that fewer MUs are recruited, and therefore more tension is put on each individual recruited MU. With added tension comes additional protein degradation and therefore a greater degree of hypertrophy during the recovery period.)

• Exercises with an asterisk (*) should be performed explosively, while exercises WITHOUT an asterisk (*) should be performed in a controlled, comfortable manner, but not superslow.

• Every six weeks, perform squats in session D with 2 sets of 20 reps for increased lactic acid threshold and capillary density. (and it's just a good overall shock to the system.)

• Every six weeks, an entire week will be performed with lower load and higher reps than normal (this is to allow for capillary density to increase, connective tissue strengthening, additional sarcoplasmic hypertrophy, and increased lactic acid threshold) and every six weeks a heavier load and lower reps than normal (for increased neural efficiency and myofibral hypertrophy) will be performed.

• Stretch following each exercise session to help aid in recovery and possibly induce hyperplasia (the exception is to stretch each bodypart immediately after its last exercise in Upper Body Session A).

• Intense rest and recovery techniques should be utilized on a daily basis (10 min. cardio blasts, ultra-light load high rep work for flooding an area with blood 24 hours after working that area, contrast showers, massage, water consumption, stretching, etc. – although, occasionally these should be avoided to allow the body to respond to a higher state of fatigue.)

• Concentric-Only work should also be utilized for increases in preparedness, general recovery, and additional means of quality training and weight gain without fatigue – good choices would be sled dragging, medicine ball throws, wheel-barrow walking, etc. These extra workouts should be performed approximately 6-12 hours following training and according to the preparedness of the individual lifter. (However, these are great ways to build preparedness/fitness with very little fatigue buildup.)

• Do the required sets and reps even if you are still a little sore from the previous workout. (Now, if you have a horrible case of DOMS, this is a different story – but that most likely means you are training much too close to muscular failure than needed).

• First of all, change up this program so it works best for you. The one thing I hate about most programs is that the author says to follow his program to a tee or you won't gain a pound. Everyone is different with different needs; so as long as you are following the two factor theory, and know what you are doing, adapt this program to fit your needs. (In saying that, don't bastardize the program. It is well put together and will put solid mass on your body in a relatively short amount of time. The exercises have been carefully chosen, so if you change the exercises at all, make damn sure you know exactly what you are doing; i.e. - don't substitute an anterior deltoid exercise for a medial deltoid exercise just "because they both work the shoulders." This would be a major mistake. Keep the balance there.

• Workouts should be kept brief (about 1 hour). Get in there and get out. Additionally, working smaller, antagonistic bodyparts together can be beneficial. (i.e. – during barbell curls, instead of resting for a couple minutes between sets, do sets of tricep pushdowns.)

• You must continually adapt your workout by changing rep schemes, rest periods, volume, intensity, etc. (occasionally changing an exercise or two) in order to avoid accommodation by the body.

• Chest and Tricep exercises can be left to the descretion of the lifter. Pick exercises you like, but make sure you pick compound exercises, as well as exercises that work your weak areas. (In saying that, I have come up with a very well-rounded chest and tricep routine)

• Incline Barbell press should be performed with a wide grip, elbows out. Closegrip and 5 Board should be performed with close grip and elbows in. (5 board press is where you glue or nail 5 2"x6" boards togther (about 18" long) and bench press with someone holding the boards on your chest. The range of motion is short (3-4 inches probably), but the strength of the triceps and elbow joint explode!)

• I view Incline Barbell Press, Close-grip bench, and 5 Board press as one exercise that basically works both the chest and the triceps simultaneously. The lifter starts with 3 sets of Inclines, and then finishes off with a set of close-grips and a set of 5 board.

• Chest Dips and Tricep Dips are also viewed as one exercise that works both the chest and triceps. Start with 2 sets of deep chest dips, and finish with a set of triceps dips, where you only perform the upper part of the dip.

• You can substitute pull-throughs for reverse hypers if you don't have access to a reverse hyper machine. (if you don't know what a pull-through or a reverse hyper is, go to www.elitefts.com and check the "ask Dave" section, and go to the FAQ. You'll find a description there. Additional descriptions are http://www.t-mag.com/articles/182squat2.html

• Glute/ Ham raises are a must. (If you don't have access to a glute ham machine, go to http://www.t-mag.com/nation_articles/226rene.html and find out how!)

• Work forearms any way you want to. The given set and rep scheme is what I use more for prehab because I struggle with tendonitis.

• Barbell Rows are best by "starting with the bar on the floor every single rep. Your middle back will have slight bend to it. You pull the bar off the floor quickly with the arms, and by a powerful arch of your middle back. You finish by touching the bar to your upper stomach or middle stomach. At no time is there any movement of the hips or knees, no hip extension at all, all that bends is the middle back and the shoulders and elbows. This is hard to do and you have to have good muscular control to do it, or you'll end up straightening up at the hips along with the arching of the back. But if you can master doing them this way you will get a big back. This works because the lats actually extend (arch) the middle back in addition to other functions, just like with glute-ham extensions compared to leg curls…you always get a stronger contraction when you move both the origin and insertion of a muscle, flexing it from both ends so to speak. The bar returns to the floor after each rep. The bent row is actually best done as an explosive movement and the bar is moved fast." (JS)

• Pullups are to be done to failure, but not absolute muscular failure. At 260 pounds I can't do very many, so I just do them until I can't complete another full rep, and then I stop.

• Rotator work is given purely as prehab for myself. I use what is called a shoulder horn for this work, so I don't tear my rotator cuff up when handling heavy weight during bench press.

• For squats, I squat with a wide stance, and sit way back, which tends to put the emphasis on my glutes and hamstrings more so than my quads. I find that greater overall leg development is achieved by squatting in this manner. If you are purely a quad squatter, you most likely won't need an additional quad exercise.

[anabol]

Cilius-->er det noget du har fået fra klaus ude fra atlas af

[jsc]

Hmmm. Det er en spændende artikel. Selve programmet ser lidt uoverskueligt ud ved første blik, men ideen om "Dual Factor" teorien går meget godt i spænd med andre artikler jeg har læst. Jeg kan i hvert fald ikke holde til at træne til failure, så den slags input er yderst velkomment.

[Thomas J]

Jeg tænkte vist ikke så langt igår. Nexus mindede mig lige om at jeg jo kunne uploade word dokumentet til tråden. Doh. Så det er hermed gjort.

Dual_Factor_Hypertrophy_Training.doc

[Armoured female]

Pff, sådan en workload ville kræve noget tilvænning fra min side...

Men jeg kunne godt finde på at kaste mig ud i det i sommerferien, når jeg slipper for alt det cardio jeg dyrker for tiden.

Har kørt efter et lignende system for et års tid siden med OK resultater, jeg havde dog ikke nogen form for periodisering med i det, så det kunne være interessant at se, hvilken forskel det kan gøre :)

[cilius]

Cilius-->er det noget du har fået fra klaus ude fra atlas af

Loool, så havde der været indlagt kongepingvin curls med 40+ kg håndvægte... det er bare et spørgsmål om teknik :lol:

[jsc]

To lignende artikler:

http://www.t-mag.com/nation_articles/244anti.jsp og

http://www.t-mag.com/nation_articles/259div.jsp

[jarvig13]

Spændende artikel.

Synes dog han simplificerer "Single Factor Theory" noget mere end retfærdigt er - det er tydeligt at se, at hans benchmark-"Single Factor Theory"-program er HIT, hvilket jo ikke er helt in i øjeblikket.

Derimod synes jeg han fanger specielt to ting ved HST, som jeg også (en anden tråd) har argumenteret imod ved HST.

1. At 15-10-5-5exc lægger for meget vægt på 15 reps og 5 reps (mere præcist 5 reps exc.) perioderne.

2. Mit argument over for Bryan Haycock's valg af 15-10-5 periodisering har hele tiden været, at det er udformet således fordi det derved bliver et meget let program at følge, forstå og udregne (indsæt i færdigsyet regnearke 15rm, 10rm og 5rm, og følg regnearkets intenisteter), snarere end valget af 15-10-5 er det mest optimale.

Hans (hvem har skrevet artiklen? :confused2: ) program ser spændende ud. ;)

Edited May 10, 2003 by jarvig13

[Puffer]

Jarvig,

Mener det er nogle debatører ovre på elitefitness.com der har skrevet den. Den findes i denne her tråd vist nok:

http://boards.elitefitness.com/forum/showt...threadid=227835

[Orsted]

Interessant artikel! Diskussionnen om den på Elitefitness er bestemt også værd at følge.

Med fare for at spørge om noget totalt indlysende har jeg vanskeligt ved at se hvordan vægten i hver øvelse fastlægges henover perioden. Kører man bare op intuitionen og sætter den gradvist op til det man håndtere den angivne mængde med og så 10 pct. ned fra sidste loading dag til den første rest dag? Fx:

Typical (hvad er dette? Første uge eller udgangspunktet for programmet?)

Week A: Fx 80 kg

Week B: Fx 90 kg

Week C: Fx 100 kg -- ens max i den givne rep-range

Week R (rest) - sættes ned med 10% til 90 kg???

Week D (high) ??? hvad sker der så her???

Week E ???

Week F (low) ???

Week R (rest) ???

Nogen bud?

[BrainRoid]

Med fare for at spørge om noget totalt indlysende har jeg vanskeligt ved at se hvordan vægten i hver øvelse fastlægges henover perioden.

..

Week A: Fx 80 kg

Week B: Fx 90 kg

Week C: Fx 100 kg -- ens max i den givne rep-range

Jeg har også lidt svært ved at gennemskue programmet.... men som jeg kan se, er det meningen at du skal i ex 3x8 køre det første sæt med ex. 80kg, det næste 90kg og sidste 100kg, hvor det sidste skal opfylde:

• No exercise should be taken to failure when using submaximal reps, however, all exercises should be taken to within one or two reps of failure by the final set of the exercise. If muscular failure is reached, there is no way you can train with an increased frequency without overtraining.

men tag ex.

Decline Dumbell Press Decline Dumbell Press 3x8 (-) 3x8 (-) 3x8 (-) 3x8 (-) 2x8 2x15 3x8 (-) 1x5, 1x4, 1x3 2x8

Her kører du samme volumen, samme intensitet i de første tre uger (når du er oppe og arbejde i nærheden af eccentrisk må den da være deroppe og ringe?), tager dig en slapper, repper lidt højt (1-2rep fra failure?), falder tilbage på det tunge, hæver intensitet, sænker volument før du slapper igen..

Jeg kan skimte periodiseringen, men hvor er det progressive overload ? Jeg kan ikke få øje på :

• Progressive Overload is absolutely imperative in every exercise, making sure that load or reps are increased, or that rest periods are decreased to keep intensity high (during loading phases). (Of course, during the recovery phases, if volume is lowered, and frequency reduced slightly, then intensity can and should still be kept high, although the load should be reduced just slightly (approx. 10%) as there is no reason to attempt to set records through progressive overload during this time of recovery.)

Det forekommer mig også at de 'lette' uger der ligges ind er analoge med de første par trænings sessioner i en ny HST-blok, hvor du arbejder med lette submaximale vægte, hvilket selv. herved også vil forekomme ca hver 14. dag ...

Hvor går det galt ?