1167 ответов в этой теме

[DumbI4]

Михалы4:

Тогда нужно считать суммарку механотрансдукции из расчёта интенсивности натяга (RPE) каждого из повторений. Плюс поправка на разрушение белковых цепочек метаболической составляющей работы – закисью, реперфузией.

для начала можно просто сравнить постболи, которыми ты некоторое время назад оперировал, не думаю, что отличия будут серьезными

[AnatolyR]

Exercise Physiology: Theory and Application to Fitness and Performance by Scott Powers and Edward Howley
http://forum.steelfa...dpost&p=2060258

Quote

2.6.3 RELATIONSHIP BETWEEN DOMS AND OTHER INDICATORS

It appears that each symptom or marker shows a different aspect of muscle damage. It is important to note that DOMS does not
represent the time course of muscle damage, and the level of DOMS is poorly correlated with the magnitude of changes in
other indicators of muscle damage (Nosaka, Newton and Sacco, 2002a ; Rodenburg et al. , 1993 ). For example, after maximal
eccentric exercise of the elbow f exors, muscle soreness does not develop immediately following exercise, but muscle
strength shows its largest decrease at this time point. When muscle soreness subsides, swelling of the upper arm peaks, and
abnormality in MRI and ultrasound images is greatest around this time period (Nosaka, 2008 ).

As shown in Figure 2.6.9 , peak muscle soreness assessed by VAS does not relate to the magnitude of decrease in maximal
voluntary isometric contraction strength and ROM at four days post - exercise, or to peak plasma CK activity. Severe DOMS
develops with little or no indication of muscle damage, and severe muscle damage does not necessarily result in severe
DOMS. DOMS does not ref ect the magnitude of muscle damage even within the same individuals. For example, when
the same subjects performed two different intensities of eccentric exercise of the elbow f exors, all of the indirect markers of
muscle damage showed greater changes for maximal intensity than submaximal intensity; however, no signif cant differences

in muscle soreness were seen between the exercises (Nosaka and Newton, 2002c ).

It has been documented that connective tissue damage and inflammation is more responsible for DOMS than muscle - fibre
damage and inf ammation (Crameri et al. , 2007 ; Malm, 2001 ; Paulsen et al. , 2010 ). Crameri et al. (2007) compared muscle
damage between 210 maximal eccentric contractions with electrical muscle stimulation ( EMS ) and 210 voluntary maximal
eccentric contractions (VOL) of the knee extensors, and found that the magnitude of DOMS developed after exercise and the
increase in staining of the intramuscular connective tissue ( tenascin C ) were similar between EMS and VOL; however
muscle - f bre damage was evident only after EMS. This suggests that extracellular matrix ( ECM ) damage and inf ammation
plays a major role in DOMS.

Paulsen et al. (2010) recently reported that the magnitude of leucocyte accumulation in the endomysium and perimysium
was negatively correlated with the magnitude of DOMS developed after 300 maximal voluntary eccentric contractions of the
knee extensors, and stated that DOMS cannot be explained by the presence of leukocytes. The cause of DOMS is still not fully
understood.

[AnatolyR]

http://www.ncbi.nlm....pt=abstractplus

Quote

Increased number of forced repetitions does not enhance strength development with resistance training.
Drinkwater EJ, Lawton TW, McKenna MJ, Lindsell RP, Hunt PH, Pyne DB.
Source
School of Human Movement Studies, Charles Sturt University, Bathurst, NSW, Australia. edrinkwater@csu.edu.au
Abstract
Some research suggests that strength improvements are greater when resistance training continues to the point at which the individual cannot perform additional repetitions (i.e., repetition failure). Performing additional forced repetitions after the point of repetition failure and thus further increasing the set volume is a common resistance training practice. However, whether short-term use of this practice increases the magnitude of strength development with resistance training is unknown and was investigated here. Twelve basketball and 10 volleyball players trained 3 sessions per week for 6 weeks, completing either 4 x 6, 8 x 3, or 12 x 3 (sets x repetitions) of bench press per training session. Compared with the 8 x 3 group, the 4 x 6 protocol involved a longer work interval and the 12 x 3 protocol involved higher training volume, so each group was purposefully designed to elicit a different number of forced repetitions per training session. Subjects were tested on 3- and 6-repetition maximum (RM) bench press (81.5 +/- 9.8 and 75.9 +/- 9.0 kg, respectively, mean +/- SD), and 40-kg Smith Machine bench press throw power (589 +/- 100 W). The 4 x 6 and 12 x 3 groups had more forced repetitions per session (p < 0.01) than did the 8 x 3 group (4.1 +/- 2.6, 3.1 +/- 3.5, and 1.2 +/- 1.8 repetitions, respectively), whereas the 12 x 3 group performed approximately 40% greater work and had 30% greater concentric time. As expected, all groups improved 3RM (4.5 kg, 95% confidence limits, 3.1- 6.0), 6RM (4.7 kg, 3.1-6.3), bench press throw peak power (57 W, 22-92), and mean power (23 W, 4-42) (all p < or = 0.02). There were no significant differences in strength or power gains between groups. In conclusion, when repetition failure was reached, neither additional forced repetitions nor additional set volume further improved the magnitude of strength gains. This finding questions the efficacy of adding additional volume by use of forced repetitions in young athletes with moderate strength training experience.

[Dlor]

AnatolyR
Вы в тренинге по Гончарову написали про то, что с экспериментами завязываете и возвращаетесь к проверенной схеме.
А что за схема?

Сообщение изменено: Dlor (29 декабря 2011 - 10:32)

[vikk]

ждите ответа..ждите ответа..

[AnatolyR]

vikk:

ждите ответа

в следующем году...

[AnatolyR]

Dlor:

что за схема?

схема простая как 3 копейки



тренировки 3 раза в неделю
в 1 и 3-й день тренирую
грудь, спину(ш), плечи
во 2-й ноги и руки
первое движение на группу 3x8, второе(третье) 3x12
прогрессия - цикл начинаю с отката и поднимаю веса
после 4-5 недель - проходка и откат
всё

[dip74]

AnatolyR:

тренировки 3 раза в неделю в 1 и 3-й день тренирую грудь, спину(ш), плечи во 2-й ноги и руки первое движение на группу 3x8, второе(третье) 3x12 прогрессия - цикл начинаю с отката и поднимаю веса после 4-5 недель - проходка и откат всё

Тренировки через день, по 2-3 упражнения на МГ?
Эта схема и правда

Quote

простая как 3 копейки

[AnatolyR]

dip74:

Тренировки через день, по 2-3 упражнения на МГ?

1-3
спина - 3 упр
грудь - 2
плечи - 1

2
трицепс - 1
бицепс - 1
квадры - 1
бицепс бедра - 1
голень + предплечья -1

[Domus]

Самое эффективное как правило - самое простое

[dip74]

AnatolyR,
Не мало одного упражнения на плечи?

[AnatolyR]

dip74:

Не мало одного упражнения на плечи?

я считаю что достаточно учитывая что

у меня жим лёжа + жим 30º на грудь и плечи тоже работают
на дельты - разводки

[dip74]

AnatolyR:

у меня жим лёжа + жим 30º на грудь и плечи тоже работают на дельты - разводки

Я понял. Ты на дельты не жмёшь вообще. Я тоже об этом думаю. Жим в наклоне со штангой+жим гантелей люжа для груди, и 2 разводки на дельты-стоя и стоя в наклоне.

[AnatolyR]

http://classicphysiq...r.blogspot.com/

[AnatolyR]

http://www.ncbi.nlm....pubmed/16679981


Milk ingestion stimulates net muscle protein synthesis following resistance exercise.
Elliot TA, Cree MG, Sanford AP, Wolfe RR, Tipton KD.

Source
Metabolism Unit, Shriners Hospitals for Children and Department of Surgery, The University of Texas Medical Branch, Galveston, TX, USA.

Abstract

PURPOSE:

Previous studies have examined the response of muscle protein to resistance exercise and nutrient ingestion. Net muscle protein synthesis results from the combination of resistance exercise and amino acid intake. No study has examined the response of muscle protein to ingestion of protein in the context of a food. This study was designed to determine the response of net muscle protein balance following resistance exercise to ingestion of nutrients as components of milk.

METHOD:

Three groups of volunteers ingested one of three milk drinks each: 237 g of fat-free milk (FM), 237 g of whole milk (WM), and 393 g of fat-free milk isocaloric with the WM (IM). Milk was ingested 1 h following a leg resistance exercise routine. Net muscle protein balance was determined by measuring amino acid balance across the leg.
RESULTS:

Arterial concentrations of representative amino acids increased in response to milk ingestion. Threonine balance and phenylalanine balance were both > 0 following milk ingestion. Net amino acid uptake for threonine was 2.8-fold greater (P < 0.05) for WM than for FM. Mean uptake of phenylalanine was 80 and 85% greater for WM and IM, respectively, than for FM, but not statistically different. Threonine uptake relative to ingested was significantly (P < 0.05) higher for WM (21 +/- 6%) than FM (11 +/- 5%), but not IM (12 +/- 3%). Mean phenylalanine uptake/ingested also was greatest for WM, but not significantly.
CONCLUSIONS:

Ingestion of milk following resistance exercise results in phenylalanine and threonine uptake, representative of net muscle protein synthesis. These results suggest that whole milk may have increased utilization of available amino acids for protein synthesis.

Сообщение изменено: AnatolyR (03 января 2012 - 05:02)

[AnatolyR]

http://www.thinkmusc...etter/index.htm

[vikk]

куда пропал? какие новости ( на русском) ?

[AnatolyR]

всё нормально
тренируюсь 3 раза в неделю
грудь, спину и плечи 2 разав неделю
руки ноги - раз в неделю
хожу по лестнице на работу (10 этажей)
2 раза в неделю хожу по часу
вес 83-84
в прошлом цикле пожал на горизонтали 100 4x6
в этом - собираюсь под углом 85 4x6

на работе IT мне ЖФ отсекли и я с трудом могу добратся

[AnatolyR]

сделал седня
жим под углом 85 4x6
и тягу нижнего блока 86кг 4x6

[Игорь17]

Анатолий, пошёл и я по твоим стопам. Стал домой ходить по лестнице на 8 этаж. Неплохое подспорье.))))

[Апостол]

мне разок в неделю приходиться на 20-й пехом подыматься)... с чемоданом инструментов... наверху пару минут приходиться отпыхиваться)

[vikk]

'Игорь17' писал 27 Фев 2012 - 03:23:

Анатолий, пошёл и я по твоим стопам. Стал домой ходить по лестнице на 8 этаж.

к Онотолею?

[Игорь17]

vikk:

к Онотолею?

Ну да, говорю же - по его стопам))))

[vikk]

'Игорь17' писал 27 Фев 2012 - 09:51:

Ну да, говорю же - по его стопам))))

поди, все ноги оттоптал Толику..

[Игорь17]

vikk:

поди, все ноги оттоптал Толику..

Ну да. И вешу уже 115 кг.

[roma2]

AnatolyR:

сделал седня жим под углом 85 4x6 и тягу нижнего блока 86кг 4x6

Толь, что там дальше?

[AnatolyR]

сделал 90 5x5

[vikk]

'AnatolyR' писал 15 Мар 2012 - 05:31:

сделал 90 5x5

а смысл? ты ж сотку на 13 ещё в прошлом году жал..

[Dlor]

vikk

Так вродеже теперь на наклонке, а тогда было на горизонтальной.

[roma2]

Толь, ты там тренируешься или как? Пиши уже!