KN1 Posted January 30, 2005 Report Share Posted January 30, 2005 Hej alle!Har læst en del om HST (også på motion-online).Der står at man forinden opstart på programmet skal have etableret sin 15, 10 og 5 RM.For at dette skal give et retvisende billede, skal man så ikke finde disse på 3 forskelligetræningsdage, eftersom den reelle 10 og 5 RM ikke kan etableres efter de forudgående øvelser?Jeg har dog valgt at finde min max på 15, og efter 2 uger vil jeg finde min 10'er og så fremdeles... er det helt forkert?Har desuden valgt at køre "Strategic Deconditioning" i 9-12 dage, dvs. INGEN træning den næste hgalvanden uge (da jeg "forlader" et program til fordel for HST)- Den håbefulde :) Quote Link to comment Share on other sites More sharing options...
Rommel Posted January 30, 2005 Report Share Posted January 30, 2005 Hvis man kender sig selv nogenlunde i de forskellige løft er det bestemt muligt at finde sine RM's på et par dage. Det bekommer sig ikke SÅ nøje, så længe der er intensitetsproggression gennem hele programmet og man er ordenligt deconditioneret.Rommel Quote Link to comment Share on other sites More sharing options...
Michael Soerensen Posted January 30, 2005 Report Share Posted January 30, 2005 Yesh, og så retter man selv lidt i programmet løbende hvis enkelte øvelser er alt for lette eller alt for tunge. Quote Link to comment Share on other sites More sharing options...
lugter Posted January 30, 2005 Report Share Posted January 30, 2005 Jeg skal også til at starte HST, og har lige fundet mine max i 15,10 og 5 reps. Jeg var dog overrasket over lille forskellen er på hvad jeg kan løfte i de 15,10 og 5 reps. Er det normalt? Hvor vigtigt er det at man venter de 9-12 dages med at gå igang? Jeg har ikke trænet i 3 dage nu, og jeg kan slet ikke vente lænegere... Quote Link to comment Share on other sites More sharing options...
Cache Posted January 30, 2005 Report Share Posted January 30, 2005 (edited) Strategic DeconditioningDon't confuse deconditioning with recuperation. Recuperation denotes a restoration or re-building of the tissue. This is what your average personal trainer commonly advocates. He or she will tell you, "Give the muscle plenty of time to rest before you train it again." This pattern of training will not only produce slower gains but you will inevitably plateau more quickly, albeit a fully recuperated plateau. Your muscles will be fully recuperated within the first 7 days of the deconditioning period. At 7 days you will also still retain most of the repeated bout effects. Additional down time is required to allow the muscle to lower it's defenses. 9-12 days is just long enough to allow deconditioning, but to prevent undue muscle atrophy. Edited January 30, 2005 by Cache Quote Link to comment Share on other sites More sharing options...
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