If
you want to do a muscle group so the bar as possible, you need to both
develop the cross section of muscle and improve neuromuscular function.
Experiments have shown that the best results if you use large loads.
This means objects that weigh between 80 and 100% of 1 RM (one
repetition maximum). If you are lifting so heavy, it is important to be
well trained in advance. You should also master the body use and have
good lifting technique. Table 1 shows an actual training method to
increase the muscles ability to develop maximum power:
Load 85-100% of maximum strength
Bet the maximum
Motion Tempo as quickly as possible
Repetitions 1-3
Series 3-5
Breaks 3-4 minutes
The number of exercises 4-5
If
you can stand more than four to five repetitions per series, this is a
good sign that you can increase the load somewhat. Want to get good
results, you should exercise at least three times a week, those who
place great emphasis on this method of training days are usually between
4 to 6 times a week. Remember however that it is necessary to give the
different muscle groups enough rest between workouts. Furthermore you
need to find exercises that "hit" the muscles of the various sports
demands. There is this thing called specifications or requirements
analysis.
From academic quarters Mon advised not to start exercising maximum strength until 16 years of age. A novice should not train with loads going up to the maximum. 50-60% of the maximum is heavy enough to provide a usable training effect in the initial adaptation phase. Table 2 shows an actual training method for this:
Load 50-85% of maximum performance
Bet the maximum
Motion Tempo as quickly as possible
3-10 repetitions
Series 2-3
Breaks 2-3 minutes
The number of exercises 5-6
If you are strong enough and have a good lifting technique, you can vary any of these fitness models in the bench press and squat.
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