רק שתדעו שבאתרים בחו"ל הדברים מתנהלים אחרת...

[Moshe]

פורסם במקור על ידי - Idan -

כמה זמן אתה קורא בפורומים האלה?

קראתי עכשיו כמה פוסטים בודדים, אני חיפשתי באיזה כיוון רובם הולכים שם במה שקשור לאימונים, ועושה רושם שרובם דווקא תומכים ב-HFT וחלוקה לפי תנועות ולא באימונים סטייל ABCD.

2) ROUTINE:

Train each muscle group hard ONCE per week, and try to keep gym time under an hour.
- don't do cardio within 8 hours of a workout.

I could go into detail about the reasons why, but thats a long story.
- it is mainly to do with mental intensity and biochemical factors; there is an optimal window of about 45-55 minutes for making gains, and then it fades into exhaustion and is counter productive to go any longer.
(look up "catabolic" for more info on why not to combine cardio and lifting, and why gym time should be relatively short.)

A lot of people say they are sore for a day or two, but then feel fine so they should be able to work those same muscles again 2-3 days later.
This is believed to be WRONG by the majority of the community.
Just because you aren't feeling "DOMS" (Delayed-Onset Muscle Soreness) doesn't mean you are "healed" and ready to train again.
I have read a lot about this lately, and from what I have found, the muscles only really begin to grow and heal AFTER the pain stops.

The idea is that YOU DON'T GROW AT THE GYM, so give your body time AWAY from the gym to grow and repair itself.

Most of what I have read says to work a muscle group ONCE per week. or even less
- some sources even say work a group once in 8-10 days!

זה לא שאני ממציא...