Выкладываю 2 статьи, обьединенные темой "похудение и кач".
В одной речь о том, что длительная аеробная работа вызывает перерождение мышечной ткани, препятствующее гипертрофии, и сопровождающееся спадом мышечных обьемов. (А ведь писал я, писал!!)
Во второй речь о том, как строить тренировки на сушку, чтобы мышечная масса сохранялась.
Добавлено
И еще одну нашел, про то же, общая...
The Endurance and Hypertrophy Paradox
by Chad Waterbury
Much like a voluptuous vixen who loves to cook and clean, endurance-based conditioning programs that won’t wreak havoc on strength and hypertrophy are hard to come by.
If you neglect maximal strength training parameters in your workout plan, you'll never reach your full muscular or athletic potential. Sticking primarily to many of the popular endurance programs out there will benefit you in one way — you'll become the guy who's good at running away from the strong guys.
There are no absolutes when it comes to training parameters, but generally speaking, I don’t like high-repetition, short-rest period training programs. They're not ideal for fat loss; they're rarely the best way to improve conditioning levels; and most of all, they'll turn you into a limp-wristed Nancy boy who buckles under heavy loads.
Let's take a look at why those who primarily follow endurance programs are built like a seven-year-old girl.
The Problem with Typical Endurance Programs
If you seek optimum results, you shouldn't follow traditional periodization guidelines that consist of focusing on a single strength and conditioning quality (not even two) throughout an entire mesocycle. If you do, whatever strength quality you're neglecting will quickly diminish.
So if you've been misguided enough to think that high-repetition, short-rest period training programs are your ticket to a leaner, meaner physique—think again. Those endurance strength training programs focus on developing the puny, type I muscle fibers.
Also, endurance programs train the motor units of the type I fibers to become more efficient. For those of you who don’t know, muscle fibers aren't innervated by a general motor neuron type. Each fiber type (type I, type IIA and type IIB) has different motor neurons that either fire weak and slow (type I), or strong and fast (type IIA, IIB).
You're probably thinking, "How do I know which fiber types I'm training?" Well, it depends on training load, reps, sets, tempo and rest period. Simple, eh? But I don’t want to turn this article into a ten-pound manuscript so I’ll keep it very simple. Here are the general guidelines for knowing which fiber type is primarily being trained (this information is only accurate if the load causes failure in the specified time frame):
Muscle Fiber Type Duration of Set
Type IIB <10 seconds
Type IIA 10-120 seconds
Type I 120 seconds+
Note: My colleagues and I could argue about this table all day. It's based on the function of the energy systems for muscle actions and the time before fatigue of certain motor neurons. It's not perfect, but it serves its purpose for this article.
The problem with utilizing high repetition, short-rest-period training extends far beyond a decrease in maximal strength. Simoneau et al performed a study that clearly showed the detrimental effects that continuous endurance training can have on your maximum hypertrophy efforts. They had 24 subjects undergo an endurance program over a period of 15 weeks. At the end of the study, muscle biopsies revealed a significant gain in the percentage of type I endurance muscle fiber qualities with a subsequent decrease in type IIB fiber qualities (1).
This is bad news for those who are interested in maximal strength and size as the fewer the type IIB fiber qualities, the less potential for greater strength and size. In other words, if you stray from training the type IIB fibers/motor units because you seek a more "conditioned" physique, you'll have a hell of a tough time gaining strength and size when you return to maximal strength training.
As if that isn’t enough bad news for you, I’ve got more. Studies with endurance-training protocols demonstrated a decrease in size of aerobically-trained myofibrils. In other words, continuous aerobic training will decrease the size of the trained muscle fibers! The body forces the fibers to become smaller and thinner to achieve better perfusion (nutrient transfer) within the fibers (2). That's good for endurance, but very bad for hypertrophy.
Lemons into Lemonade
As with anything in life, there's something valuable to be learned from all scientific discoveries. Ingjer looked at other features of muscle that were endurance-trained. He concluded that endurance training increased the number of capillaries around all muscle fiber types (3). This was very important data since an increase in capillary density will increase nutrient transfer and recovery rates.
I broke new hypertrophy-inducing ground when I introduced the training world to my 100 Reps to Bigger Muscles protocol that utilizes high-repetition endurance training on non-strength training days to facilitate an increase in capillary density without a significant conversion of type IIB to type I qualities. My personal observations with clients led me to suspect that an adequately designed high-rep, supplemental workout could have beneficial effects. But it wasn’t until hundreds, if not thousands, of Testosterone readers absolutely confirmed my hypothesis with unequivocal, real-world data by trying out the program.
For some people, though, too much just isn’t enough. I've received numerous inquiries about following my 100 Reps to Bigger Muscles parameters for all muscle groups, all the time. Bad idea. Some type of maximal or low-repetition hypertrophy parameters should always be included in your training cycle. If not, you'll quickly turn into a Woody Allen look-a-like whose only shot at impressing chicks is by curling an 8 lb. dumbbell 100 times.
Motor Units for Greater Strength and Size
For maximum hypertrophy, the Type IIB motor units must be recruited. I’ve stated it so many times it hurts — Type IIB fibers have the greatest potential for strength and size enhancement. If you neglect them, you're hindering your progress.
This is why training with large loads is mandatory for strength and hypertrophy development. Utilizing the 10 x 3-5 or 5 x 5 parameters are excellent methods for strength and size development. Most of the high-repetition conditioning programs with short rest periods will make you weak and small (German Volume Training included).
I designed the Outlaw Strength and Conditioning (OSC) program to utilize low repetitions and short rest periods in order to maintain maximal strength levels while subsequently turning you into an aerobically efficient, ass-stomping machine. What I wanted to show the training world, and what made the OSC program so unique, was that it proved an endurance/conditioning program could be devised using: low repetitions, larger than normal loads, and very short rest periods. The program is awesome, albeit, in retrospect, poorly named. Check it out here.
But type IIB fibers aren’t the only fibers with potential for growth. Working type IIA fibers will also aid your hypertrophy-enhancing efforts. That's why it’s not a good idea to focus on one set of parameters throughout a training cycle. Even if you chose an effective set/rep scheme for strength/hypertrophy (10 x 3), you'd be solely focusing on the type IIB fibers, and neglecting the type IIA (obviously, the same is true for training type IIA and neglecting type IIB).
As such, I designed the Anti-Bodybuilding Hypertrophy program to adequately tax both sets of fiber types for maximum growth. My point is that you should seek and design programs that constantly vary loading and repetition patterns to tax all type II fiber types.
Take Home Points
1. Programs primarily designed around high repetition, short-rest period parameters will make you small and weak, whether you like it or not.
2. Programs designed with set, unchanging parameters will cause you to neglect other important strength qualities, such as muscle fibers and motor neurons.
3. Always include at least one workout/week with some type of low-repetition (<5 reps) parameters, using a load that's at least a 6 RM (repetition maximum).
4. Alternate high-repetition training with strength/hypertrophy training on a weekly basis. Pure endurance phases will turn you into Paul Ruebens, aka PeeWee Herman.
5. If you seek increased endurance/conditioning levels without losing strength and size, utilize low-repetition sets with very short rest periods (5-60s).
Here are the parameters I recommend based on everything I've pointed out in this article. You can use them to design your own blood and guts conditioning program for endurance:
Waterbury Endurance-Training Guidelines
1. Use a load that's no less than a 6 RM (repetition maximum).
2. Use short-duration rest periods (5-60s) between sets to challenge the cardiovascular and lactic acid systems.
3. Use multiple sets (5-12) per body part and keep adding more sets over time to increase the volume of the workout.
4. Lift the load as quickly as possible to activate the explosive motor units.
5. Also, use high repetition, light training with adequate rest periods on the order of at least 2 minutes rest between sets. Or perform these on your non-strength training days for increasing capillary density and greater sarcoplasmic hypertrophy.
So now you know how to train for greater endurance and increased conditioning levels if you want to be a lean, explosive, ass-kickin’ Taj Mahal of muscle. Don’t follow those old-school endurance guidelines or else you too will end up lookin’ like a Nancy boy!
References
1. Simoneau, J.A. , G. Lortie, M.R. Bonlay, C.M. Marcotte, M.C. Thibault, and C. Bouchard. Human skeletal muscle fibre type alteration with high-intensity intermittent training. Eur. J. Appl. Physiol. 54:250-253, 1985.
2. Goldspink G. The proliferation of myofibrils during muscle fibre growth. J. Cell Sci. 6:593-603, 1970.
3. Ingjer F. Effects of endurance training on muscle fibre ATP-ase activity, capillary supply and mitochondrial content in man. J. Physiol. (Lond.) 294:419-432, 1979.
© 1998 — 2003 Testosterone, LLC. All Rights Reserved.
Добавлено
Одну выкладываю в "Бег и Ноги"..больше подходит по тематике.
Добавлено
и вот вторая - как, по мнению аффтара, надо сушиться.
10 x 3 For Fat Loss
by Chad Waterbury
The Magic of 10 x 3
My name seems to be synonymous with the 10 x 3 training method. In fact, when I first ran into John Berardi at a Piggly Wiggly in Shreveport, he said, "Hey, aren't you that 10 x 3 guy?" I carefully placed the jumbo-sized container of Ben & Jerry's Phish Food back into the freezer and replied with a nod.
Believe it or not, I did invent the 10 x 3 training parameters. I also invented the steam engine, the light bulb, Post-it notes, twist ties, nipple tassels, and the Internet.
Ah hell, I've gotta come clean: I didn't invent the 10 x 3 training method, but I believe I helped make it more popular. Indeed, it's one of the most effective set of parameters I've ever used, and the percentage of my clients who respond well to it is higher than any other method I prescribe.
What's so damn special about doing ten sets of three reps anyway? Honestly, I don't know, but the loading/volume combination seems to hit a "sweet spot" with most lifters. Whether the effectiveness is due to the sets, reps, loading, or rest periods is beyond what I'm willing to figure out, but it works — hella good.
But Does It Work For Fat Loss?
Oftentimes, when an advanced trainee hires me to add muscle, I'll start him on the 10 x 3 system by using compound exercises and medium-duration rest periods. His eating plan would consist of slightly above maintenance calories and the frequency of training would be 2-3 times per week, per body part.
Surprisingly, it wasn't until last year that I started experimenting with 10 x 3 for fat loss. Although I'd been using the system for over five years, I always avoided 10 x 3 with my clients who wanted to drop to single digit body fat. Why?
First off, trainees often get very sore when they embark on the 10 x 3 method. This soreness is usually due to them performing a set/rep volume that's larger than they're accustomed to with about 80% of 1RM (one rep max). After all, most trainees equate larger loads with lower volumes (3 x 3, 5 x 3, etc.).
Second, I often prescribed a load that caused my clients to be at or near failure during the last rep of the last set. This loading prescription often induced considerable fatigue accumulation (not bad for hypertrophy, but not good during dieting phases).
Third, I usually prescribed a progression that consisted of a 2-3% load increase with each subsequent workout. Anyone who's been on a fat loss eating plan knows how difficult it is to gain maximal strength while in such a deprived state.
Finally, I figured the combination of loading, frequency, and fatigue accumulation was excessive for anyone trying to lose fat. Nevertheless, I decided to address the 10 x 3 and fat loss issue. So, I pulled out the ol' thinking cap and went to the drawing board to find a solution.
Basically, I was looking for an effective "middle ground" that would take advantage of the highly effective 10 x 3 system, while managing the fatigue factor since hypo-maintenance eating plans impede performance and recovery. What I discovered was incredible, but it took some work.
Modifications for Rapid Fat Loss
The first issue I needed to address was loading. Even though a load of 80-85% of 1RM was great for hypertrophy, it needed to be adjusted during periods of restricted calories. I knew I needed to keep the load as high as possible to preserve maximal strength, but I didn't want to push the intensity level too high. Therefore, I discovered that a loading of 75% of 1RM, or a 10 repetition maximum was ideal.
Second, the cardiovascular demand of the workout needed to be enhanced. Yes, I know, weight-training doesn't burn many calories, but that doesn't mean that steps shouldn't be taken to increase caloric expenditure. As such, I shortened the rest periods from 70-90 seconds to 30-45 seconds.
Third, a frequency of three sessions per week, per muscle group, was excessive for a fat loss plan. Sure, I could've decreased the loading and increased the rest periods to offset fatigue, but such steps would have altered the true magic of 10 x 3. So, I opted to decrease the frequency of training each body part to twice each week.
Finally, I knew a loading progression of 2-3% per workout wouldn't work. It was too much for any dieting trainee to handle. During the periods I experimented with such loading progressions, the trainee only lasted about two weeks before he was burnt. And that's not good.
So I chiseled away at the loading prescriptions and realized that a hybrid progression plan worked best. One workout would consist of decreasing the rest period; the other workout would consist of increasing the load, albeit 1.5 to 2%.
Abs and Cardio
I already came clean regarding the 10 x 3 invention, so I'll take it one step further: I despise cardio and ab training. Yep, I've got nothing but rancor for either one. Now, that doesn't mean that a program shouldn't include either (it should), but it's not necessary to run for 45 minutes or perform a zillion crunches. To perform either is an act of futility if you're trying to get your six-pack out of the freezer. Long-duration cardio will eat up muscle and crunches are little more than a waste of time.
You wanna get lean? Then you best find an effective weight-training program and adhere to one of the many outstanding eating plans here on T-Nation. You want a California beach midsection? Stick to compound exercises. Squats, deads, chins, and overhead presses will provide more than enough stimulus to develop the abdominal region to fitness model status.
If such exercises didn't work, I wouldn't say it. After all, I could make some serious coin if every other article I wrote was devoted to ab training. Unless you're a powerlifter, there's no need to isolate them within your routine.
Side Rant: If you're one of the masochists who lives for waking up to sore abs, do the following: perform 5 x 5 pull-ups with a heavy dumbbell between your feet.
Okay, now that my little schoolgirl screaming fit is over, I'll tell you that it's beneficial to increase your heart rate with high-intensity energy system training. That's why I've included a fat-burning "booster" phase within this program. Exercises such as sprints and rope jumping have induced the largest levels of fat-burning within my gym. You'll do both during this program.
The novelty of this program is evident within the progression plan. Be sure you adhere to the prescription that follows the workout. Here's the plan you've been waiting for!
The Program
Day 1
Weight Training
Exercises: Deadlifts, Chin-ups or Pulldowns, Barbell Front or Hack Squats, Dips or Decline Bench Press
Sets: 10
Reps: 3
Rest: 45 seconds between sets
Load: 75% of 1RM (10 repetition maximum)
Note: Perform all 10 sets of each exercise before moving to the next. This method remains constant throughout the program.
Hack squat starting position (elevated heels optional)
Fat-Burning Booster
Exercise: Cycle Sprints
Method: Low intensity pedaling for 60 seconds followed by 30 seconds sprinting
Duration: 10 minutes
Day 2
Rope Jumping
Duration: 10 minutes
Day 3: Off
Day 4
Weight Training
Exercises: Back Squats, Seated or Bent-over Rows, Romanian Deadlifts, Standing Military Press
Sets: 10
Reps: 3
Rest: 45 seconds
Load: 75% of 1RM
Dumbbell Military Press
Fat-Burning Booster
Exercise: Walk/Sprint
Method: Walk for 60 seconds, sprint for 30 seconds
Duration: 10 minutes
Day 5: Off
Day 6
Rope Jumping
Duration: 11 minutes
Day 7: Off
Day 8
Repeat Cycle
Perform this program for 4 weeks.
Progression
Day 1
Weight Training — Decrease the rest periods by 5 seconds on Week 2. Increase the load by 1.5 to 2% on Weeks 3 and 4.
Fat-Burning Booster — Increase the total duration by 90 seconds with each subsequent workout.
Day 2
Rope Jumping — Increase the duration by 60 seconds.
Day 4
Weight Training — Increase the load by 1.5 to 2% on Week 2. Decrease the rest periods by 5 seconds on Weeks 3 and 4.
Fat-Burning Booster — Increase the total duration by 90 seconds with each subsequent workout.
Day 6
Rope Jumping — Increase the duration by 60 seconds.
Get To It!
I've been hemming and hawing with myself in order to devise a snappy, catchy ending to this article. But I don't want you to wait another second before starting this routine. So get to the fat-burning and don't forget about your eating plan!
© 1998 — 2005 Testosterone, LLC. All Rights Reserved.
Вход
Регистрация
)
Наверх
вот что брильянтовая моя !!
жаль что мы так далеки друг от друга,а то сообразили бы на троих........ 
белковый коктель 
и я даже знаю как она красиво смотрится в определенные моменты 
)
и побольше питья
если могу ходить, конечно 
Не знаю, возможно, толчком послужило кардинальное изменение тренировок. 
