hypertrofi och att uppfylla sitt öde

varning: det här blev mest förvirrat. jag hade en tanke när jag började skriva. sen lyssnade jag på poddar, läste böcker och jobbade parallellt.

min favoritgnällare, bront, skriver

2015 is a new year for me. I can change who I am. When people ask me, “are you still lifting,” I redirect my identity to them. I don’t have to be “the guy who lifts but doesn’t look like it” to other people. I can be whoever I want to appear to them.

för riktig filosofi går jag dock till min förebild på internet: coach.

recappar lite fysiologiforskning.

tarnopolsky skrev 2009 om hur styrketräning minskar mängden deletioner i mitokondriellt DNA.

Resistance exercise is an effective countermeasure for aging-associated muscle atrophy, and is associated with less oxidative stress and an increase in mitochondrial capacity. Skeletal muscle from healthy older adults has the potential for mtDNA shifting, and this process is likely a component of the enhanced mitochondrial function seen after resistance training. A number of important questions remain: Although the actual number of deletions is lower after training, how are the dysfunctional mitochondria removed (autophagy)?

argumentet är, i korthet, att styrketräning (eller resistance training, om man ska vara noga) förbättrar grejor hos äldre personer. jag har inte följt upp det här, men jag kan tänka mig att samma saker händer hos yngre personer också. bara att det är mindre påtagligt. för den intresserade så finns det mer att läsa av samme författare inom träningsfysiologi.

en studie jag hoppades väldigt mycket på i höstas var den här som tittade på huruvida chokladmjölk förbättrade effekterna av styrketräning. om det ändå hade varit så enkelt som att ta ett glas o’boy efter bicepscurlsen och så hade man fått trädstammar till armar.

till sist pratade jag med en kompis om hur lyftandet kan optimeras för hypertrofi respektive styrkeutveckling. bro science säger att sets om 8-12 reps är bäst för hypertrofi, set om 1-3 reps är bättre för att bygga maximal styrka. prilepins table of iron är en klassiker här apropå hur olika belastningar kan användas. stor belastning och kortare set.

PrilepinsChart051013

prilepin table of iron

 

tillämpning av prilepin, och utveckling av tillämpningen, kan se lite olika ut. på elitefts finns det en rad intressanta texter som berör det här. ett urval ger:

här drar man upp lite tillämpade idéer och går in på en grov förklaring av bakgrunden till table of iron,

Basically, the Russians would take a percentage of your contest max. Let’s say 70 percent. They assigned reps and sets to this percentage and would then have a lifter perform the classic lifts at this percentage. They looked at what happens to the speed of the bar, the lifter’s form, and the lifter’s next contest max. From this research, they decided what sets and rep schemes would work with a given percentage. For instance, if they had a lifter perform 70 percent of his contest max, they found that if the lifter did 3–6 reps per set, he would get a positive training result (i.e. he had good form, his bar speed was good, and his max went up).

här pratar man om att

Essentially, the max-out, back-off protocol involves working up to a top low rep set in a particular exercise and then decreasing the weight and doing a number of back-off sets with the same exercise. The number of reps per set is usually increased during the back-off sets.

lite som boring but big, modellen jag (i princip) använder för upplägg av assistanslyften. dock med fatman approach.

 

 

 

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4 kommentarer till hypertrofi och att uppfylla sitt öde

  1. celicaxx skriver:

    Hi, regarding Prepelin, I read something quite interesting and I’m interested in trying it in my own training.

    First off, this is supposed to be the ”real” Prepelin chart for OL lifting, not the remade one for powerlifting.

    But also, this…
    http://wlforums.com/forums/showthread.php?535-Programming-for-myself-using-a-Chinese-style-template&p=13858&viewfull=1#post13858
    ”Also, Prilepin’s recommended numbers are very specific, in that he recommends you choose one intensity for a workout, you work in the rep range recommended, and that is it. You do not mix intensities in the same exercise in a single session, as this decreases the training effect. It is strange that this is not mentioned in many places by many coaches but if you read the translations regarding his methodology this was underlined specifically. The numbers in the chart you show are for 70%, 80% and 90%, not the range. There were variations on the mid-number percentages, like 75, 85 etc but they are not stated reliably/”officially” anywhere, they are just a bit made up.

    Both of these were researched over the ten years he was a head coach and from before, in conjunction with many other coaches. He died in a car accident in 1985, otherwise who knows where he would be now and how well known.

    I am someone who, when following a programme, will follow its guidelines from all aspects, as everything has its reason. So I pick an intensity for certain days, and stick at it. This has given me excellent results and a lot of scope for work. 60% of people I know and coaches I know do not do this, they do as you do and go up to something then down, or whatever else, but not a single intensity for multiple worksets. If you notice, a lot of the videos we have seen of the modern day Russian team training has a lot of multiple work sets across at a steady weight, but obviously there are other days also.”

    • lyftapajobbet skriver:

      great comment. I fear I lack the knowledge to write a proper answer, so let me ask this: how do you think this actually impacts 5/3/1 and strength development? isn’t autoregulation what all the cool kids are doing right now?

      • celicaxx skriver:

        I’ve never done 5/3/1, but if I remember correctly it’s a ”work up to intensity” type of model, as in, you start at 70% and work to 90% or so, right? As far as auto regulation and whatever, I don’t know.

        As far as what the point of that is, I find it interesting it worked that way. Because if you note, the entire table is relatively easygoing with the context you’re only going to do one table per workout. I think if you worked only within those tables, you could train a lift much more often without overtraining or burning out. Also you’d be able to get in more variety/accessory lifts, as you’d never be burning out or trying super duper crazy hard and/or spend a lot of time on just one lift in a session, or if you don’t want to do multiple lifts, you could do more bench press or squat sessions a week and not be burnt out. You’ll notice, speaking of the Russian Olympic lifting team, they even get time in for doing, say, bench presses, and some of them have good bench presses, and I’m thinking training in some variation of this maybe is why they could have numbers as good as people who compete in powerlifting in the bench press while still also being competitive at Olympic lifting, same with the military press, etc, some of them have monster enough presses to be competitive in the old days, deadlifts, etc. I mean obviously anabolics is probably a part of the equation, but nonetheless it’s neat.

        I think for autoregulation, too, it might be neat in that you could just pick a table and do it and that’s your workout.

  2. lyftapajobbet skriver:

    the sets are precalculated vs a certain goal weight (training max). sort of.

    you are probably right with regards to volume, assistance and not getting burned out. however, I do not immediately see how I would structure the program.

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