Agonist & Antagonist Undulating Periodization

[zidan]

מישהו עשה תתוכנית הזאת,שמע עליה?
היא ניראית מעניינת מאוד,יש גם מין מחקר מאחוריה.
מישהו עשה יש תוצאות?

הנה העיקרון מאחורי התוכנית,והתמצית שהם כתבו על המחקר.(כתוב שם שאפשר להשיג תמחקר המלא אבל אני לא מוצא אותו)
אם אתם רוצים אני יביא את ההמשך של הסיקור על התוכנית.

The Scientific Principles behind the Program

The program is based on two concepts: (1) undulating periodization, and (2) agonist and antagonist exercise. Over the past few years, undulating periodization has gained great popularity, and for good reason! In a study conducted at Arizona State University, researchers found that undulating periodization may be more effective than traditional linear periodization in terms of yielding strength gains.1 If you don't already know, in general terms, periodization is the planned variation of training variables in an exercise program. More specifically, undulating periodization involves daily or weekly variations of different training variables (e.g., sets, reps, rest periods, tempo, and exercise selection).

As far as agonist and antagonist exercise goes, “agonist” simply refers to a muscle that contracts while an opposing muscle (the “antagonist”) relaxes. A very recently published study in the Journal of Strength and Conditioning Research showed that alternating agonist and antagonist muscles during complex training could significantly improve power output for the agonist muscles.2 In fact, for more details about this study and the rationale behind this training principle, check out this month's edition of

זה PDF של תוכנית לדוגמא http://www.muscletech.com/TRAINING/D...iodization.pdf