Hst - חוות דעת על השיטה למי שניסה...?

[THE_JUGGERNAUT]

אני לא הייתי עוושה אותה רק בגלל השבועיים - שלוש של החזרות הגבוהות....ממש ממש לא כיף....

ובקשר ל 5X5

http://www.geocities.com/elitemadcow1/index.htm

[- Idan -]

פורסם במקור על ידי THE_JUGGERNAUT

אני לא הייתי עוושה אותה רק בגלל השבועיים - שלוש של החזרות הגבוהות....ממש ממש לא כיף....

ובקשר ל 5X5

http://www.geocities.com/elitemadcow1/index.htm

אתה לא חייב לעשות 15 חזרות, אפשר לעשות גם 12 ע"פ המלצתו של לייל מקדונלד. הנה קטע מתוך האשכול הנעוץ בפורום שלו, הדגשתי באדום את הפסקה הכי רלוונטית:

Ok, what about the rep progresion. Why 15, 12, 8, 5, negatives? 'Why
not' is the answer. Seriously, anyone who thinks that there is a magic
to rep counts is on drugs. Raj will clamor for proof but I can find
guys who get big on any rep count you can pick. Everything from singles
up to 20 rep squats and everything in the middle. You could use 14,11,9
and 6 for all it would matter in the big scheme. 15, 12, 8 and 5 are
commonly used rep ranges in training, hence psychologically easier for
most to accept. Same reason so few coaches use sets of 13 for anything.
It's tradition more than anything else.

But even that's not entirely correct. And it goes back to the injury
issue. As you use continually increasing tension loads (to fulfill the
physiological requirements elucidated above), you start to get
cumulative damage to connective tissue and such (which heals more slowly
than other tissues). Trying to keep adding weight forever eventually
leads to injuries. So you counter "Why not cycle weights differently?"
Becasue that doesn't meet the requirements of progressive tension
overload and the other goals of the system.

By the time you get to the negatives (adressed next), you're pushing
that envelope of injury (although this is highly individual). First and
foremost, the week off will give you some time to heal (on top of
another critical component). As well, starting with the higher reps
gives you more time to heal, jacks up blood flow to the joints, and has
hormonal effects that may help with connective tissue healing and injury.

Personally, I do NOT consider 15 reps an OPTIMAL range for hypertrophy
(for a bunch of complicated neurological reasons I've elucidated before
and this is long enough already). It's a compromise that Bryan decided
on to give connective tissue microtrauma time to heal. And note that
Bryan has said that you only NEED to do the 15's if you feel strain
(joint) injury coiming on. it's not a REQUIRED part of the program
(listening Raj?), but suggested IF you need it. Otherwise start at 12's
which is more consistent with hypertrophy (higher tension) anyhow.
Again, starting back at 15's is a compromise between physiological and
practical (and injury) requirements. But that's part of the entire
system: trying to optimize all the variables that go into things at the
same time.

[THE_JUGGERNAUT]

פורסם במקור על ידי - Idan -

אתה לא חייב לעשות 15 חזרות, אפשר לעשות גם 12 ע"פ המלצתו של לייל מקדונלד.

גם שבועיים שלמים של 12 חזרות זה גיהנום.....במיוחד אם אתה עובד בקצב נורמלי