Fred Antson

Heal lapsel mitu nime:antagonistide/agonistide superseeriad;vastaslihaste seeriad;kombineeritud seeriad.See on üks parimaid treeningmeetodeid,mis on end aastakümneid õigustanud.Efektiivsuse aluseks on retsiprookne innervatsioon,mis võimaldab lihasel paremini puhkepausi ajal taastuda,kui sooritatakse vahele seeria vastaslihasele.Miks see meetod siis vähevõitu tuntud on? Sest kulturistid ihalevad ikka seda lokaalset pumbatust,kuid antud meetodiga laieneb pumbatus tervele kehapiirkonnale laiali (mina pean seda suureks plussiks).

Meetod on aga kuldaväärt sellepärast,et kui teda järgida (sooritada suruva harjutusega alati ka tõmbava harjutuse),siis on areng tasakaalustatud – ei eelisarendata suruvaid lihaseid tõmbavate lihaste arvelt (selle tulemesena välditakse ka õlavigastusi!).

Arendada selle meetodiga jõudu ja massi sobib igale kehatüübile ja kui üldse diferentseerida,siis hormonaalse talitluse järgi – niimoodi peaksid eelistatult treenima inimesed,kelle organismi kortisoolitootlikkus on tavapäraselt kõrgem (ja sellises seisus oleme stressirohkel perioodil vist küll kõik!).

Limiteerides teraviljade ja suhkrute tarbimist kolesteroolitase langeb!Kõik ülemäärased süsivesikud on organismile koormaks (liiga kiire energia!).

Vastaslihaste kombineerimine on üks paremaid treeningmeetodeid!Kes tahab alla võtta,tehku minimaalseid pause,kes aga jõudu või massi,puhaku pausi ajal täielikult välja.

Seda treeningmeetodit on kasutatud aastakümneid.

Võib vormi ainult paremaks teha!

Tõenäoliselt vajad ikkagi kuni pooleminutilisi pause seeriate vahel.

Kas keegi tõesti ei lugenud ?

Palun väga,David Barr kirjutas:

An Orgy of Excess

I’m still amazed that people use so much creatine, especially with all of the data showing how little we actually need. One study showed that after loading, muscle creatine levels were maintained on 0.03g/kg creatine each day (Hultman et al., 1996). This means that a resting 220—pound athlete could maintain creatine levels on a mere 3g/day (and most people using creatine are nowhere near this size)! Keep in mind that this doesn’t not mean that a 100kg guy absolutely needs 3g/day; it simply means that this is as low as researchers have gone while still maintaining elevated levels (i.e. it seems to be the upper limit of what we need).

Now let’s think about this, if most of us will need less than 3g of creatine a day, and we’re probably going to get around 1g from the meat in our diet, this leaves 1-2g a day that we need to supplement. This is supported by another study where weight training subjects ingested the standard maintenance dose (5g/day), and excreted nearly all of it (~4g/day) (Vandenberghe et al., 1997).

In other words, the subjects could only use a gram of supplemented creatine each day! If this seems like a very low amount, you’re absolutely right! In fact, this amount is so low that we probably don’t even need this additional daily supplementation!

Now you’re thinking, “Whoa Dave, all that creatine has gone to your head! That dosing schedule would mean that we don’t need to use it at all!” Not so, because we’d still need to supplement after our workouts. If you’re working out and using creatine 4-5 times a week, then you’d only be missing a few days a week of loading, and any minor dips in muscle creatine levels would be bumped back up to max on training days.

Any decreases in muscle creatine would be negligible, considering that muscle creatine levels are still slightly elevated a full month after supplementation has been completely stopped (Vandenberghe et al., 1997; Hultman et al., 1996). Even if we assume that muscle creatine levels return to normal at the end of the month off, this means that we only lose an average of ~3% of our extra creatine each day —certainly not enough to make a difference, especially when we take into account the training effect.

In Summary:research suggests that once fully loaded, only minimal amounts of creatine are needed to maintain the muscle’s loaded state.

David J. Barr BSc. CSCS has spent the past 4 years as a Varsity Strength and Conditioning Coach at the University of Waterloo. His current PhD work involves amino acid supplementation, muscle protein synthesis, and resistance exercise at the University of Texas Medical Branch. Future research prospects include the cellular basis for muscle breakdown, as well as muscle physiology for NASA.

Hultman E, Soderlund K, Timmons JA, Cederblad G, Greenhaff PL.

Muscle creatine loading in men.J Appl Physiol. 1996 Jul;81(1):232-7.

Vandenberghe K, Goris M, Van Hecke P, Van Leemputte M, Vangerven L, Hespel P. Long-term creatine intake is beneficial to muscle performance during resistance training. J Appl Physiol. 1997 Dec;83(6):2055-63.

Nuff said,folks!

Intervallsprint on nii jooksu kui rattasõidu korral väga tõhus jalalihaste arendaja!

“…jõusaalis trenni tehes hakkas pea valutama peale rinnamasina seeriaid.”(Eeldan,et jutt käib käte kokkusurumisest pec-deckil.)

Olen liigagi palju näinud,kuidas algajad ja muidu teadmatud end rinnamasinal ruineerivad,kasutades ülejõukäivaid raskusi,mille tulemusena ülakeha ja pea liiguvad pingi küljest lahti.Sellise “tehnika” korral on ainult aja küsimus,mil end ära katkestatakse.Irooniline on veel see,et harjutuse kasutegur on niigi minimaalne ja aeg ja vaev mis temale kulutatakse,tasuks end kuhjaga ära hoopis baasharjutustele rõhku pannes.

Kui harjutus väga meeldib,siis tuleb seda sooritada sellise raskusega,mis ei põhjusta teistelt lihastelt ja kere ning pea etteliikumisest abi otsimist.Tegu on ikkagi rinnalihase harjutusega,mille isolatsiooni aste on kõrge.

Mina seda ei usu,vähemalt spordiga aktiivselt tegelejate puhul küll mitte,aga kontorirottide korral – kes teab!