Short and rare workouts: why they are effective and for whom they are suitable. Training program for the most effective muscle growth from scientists Short effective workout

For those who want to gain really big volume muscle mass, one of the main priorities should be the choice best practice workouts. A well-chosen training program for gaining muscle mass should clearly match your goals and capabilities, and here are the 5 best training schemes for gaining and intensive muscle growth.

Mass gain training program

For anyone who wants to gain a large amount of muscle mass, one of the top priorities should be to determine the best training program. There are a large number of different training programs, so it is very important to choose the one that will suit your needs.

It is also important to understand what factors contribute most to muscle growth, what exercises are most effective for gaining muscle mass, and a program based on these principles will be much more effective.

We have collected for you best programs weight training, which show amazing results with the right approach. Let's take a quick look at the most effective and popular of the strength training programs and identify the pros and cons of each.

The best training schemes for muscle growth

1. Program "5x5"

The 5x5 training program is very popular among those who want to build muscle mass and increase strength in large quantities.

The program involves the implementation of 3 main exercises aimed at the main muscle groups(both upper and lower body in one workout). These exercises are performed in 5 sets of 5 reps. If you want, you can add a few sets of isolation exercises at the end of each workout, but this is not included in the program.

One of the main advantages of this program is the increased frequency of training. Since you will stimulate a large number muscle fibers after a day, you will notice a high level of testosterone release, which is good for muscle growth.

Most people also report that they experience increased hunger while following this program, which is indicative of its intense nature.

The disadvantage of this program is that it is most likely not suitable for beginners due to its intensity, which can lead to overtraining. It's best to get some experience with strength training first within 3-6 months, so you can be sure that your body is ready for such a stressful load.

The second disadvantage of the program is that such intensive weight lifting 3 times a week does not combine well with other active sports. If you are involved in a sport that requires a lot of activity, then you may be better off choosing a slightly less demanding program to avoid undue fatigue.

Workout Example

You should try to follow the 5x5 formula in the main exercises as described above, and then reduce the volume of the load in the additional exercises.

If you're having trouble recovering from your workouts, try following the 3x5 formula first and see how it feels. It's very easy to overtrain with this program if you're not careful.

Alternate program "A" with program "B" three times a week, resting at least one day between workouts. Try to rest for 1-2 minutes between sets of core exercises and 30-45 seconds between sets of advanced exercises.

Workout "A"

• Barbell Squats: 5 sets of 5 reps (basic)
• Bench press: 5 sets of 5 reps (basic)
• Bent Over Row: 5 sets of 5 reps (basic)
• Pull-ups: 2 sets of 8 reps (optional)
• Side Dumbbell Raise: 2 sets of 8 reps (optional)
• Shoulder Curl: 2 sets of 15 reps (optional)

Program "B"

• Front Squats: 5 sets of 5 reps (basic)
• Military Press: 5 sets of 5 reps (basic)
• Deadlift: 5 sets of 5 reps (basic)
• Push-ups: 2 sets of 8 reps (optional)
• Barbell Curl: 2 sets of 8 reps (optional)
• Seated Dumbbell Overhead Row: 2 sets of 8 reps (optional)

1. German volume training

The next high-intensity muscle building program is called German Volumetric Training. It is similar to the 5x5 program in that it also includes a large number of approaches, but it has a high (over 10) range of repetitions in each approach.

This program focuses on 2 main muscle groups in one workout, alternating these groups for 3 days a week.

For those who have experience in strength training, this program will allow you to gain muscle mass at an incredibly fast pace, provided that correct mode nutrition.

You will make a mistake if you do not follow the diet while exercising according to this program, as you risk being exhausted soon.

If you want to receive good results with this program, then use a high-calorie diet. This is necessary to maintain this volume of training.

As in the case of the 5x5 program, if you plan to additionally engage in some other sport, then this can be quite problematic. As a general rule, this additional load should be reduced so that the body has enough time to recover. Consider this factor.

Another disadvantage of this program is that it is not suitable for maximum strength development. The reason is that increasing strength requires a low rep range, and this program suggests a higher rep range.

There are advanced variants of German volume training with reduced reps, allowing you to use more weight. If this moment is important to you, consider these options.

Workout Example

According to this program, you should choose one basic exercise for each muscle group and perform it in 10 sets of 10 reps. After that, if you feel like it, add some isolation exercises and do them for 2-3 sets of 10-15 reps.

Try to rest for 60-90 seconds between sets. Remember that since you are training in the increased 10 rep range, you should not use the weight you are using in the 5-6 rep program. Therefore, adjust the load accordingly. A weight that is 50-60% of your 1RM is a good start.

This program is divided into 3 days: chest and back, legs and abs, and then shoulders and arms. Rest 1 day between workouts and 2 days after 3 workouts for full recovery.

Workout #1

• Dumbbell Bench Press: 10 sets of 10 reps
• Bent Over Row: 10 sets of 10 reps
• Reduction of hands in the simulator (butterfly): 3 sets of 10-15 repetitions
• Thrust on incline bench: 3 sets of 10-15 reps

Workout #2

• Squats: 10 sets of 10 reps
• Standing calf raise: 3 sets of 10-15 reps
• Sitting up on toes: 3 sets of 10-15 reps
• Hanging leg raises: 3 sets of 10-15 reps

Workout #3

• Barbell Press: 10 sets of 10 reps
• Twisting with dumbbells for biceps: 3 sets of 10-15 reps
• Extension of the arms from behind the head lying in the crossover: 3 sets of 10-15 reps

1. Fascia Stretch Training - 7 (FST-7)

The third type of training, which is now gaining popularity quite quickly, is called FTS-7. This training program does not include a list of specific exercises that should be performed, and does not indicate exactly on what basis you should divide the body (for example, into upper and lower part, on the chest and back, legs and shoulders, etc.). Rather, it gives you recommendations on what to do in the last exercise for each part of the body worked.

The name FTS-7 stands for Fascial Stretch Training, which means "training for stretching the fascia." This indicates that one of the main goals of the program is to stretch the fascia, which is the connective sheath that covers the muscles and other organs.

Primarily responsible for helping to maintain the structural integrity of the body, fasciae provide support and protection, and act as a shock absorber during active work both in and out of the gym.

When the fasciae are stretched, muscle growth increases, and the flow of minerals, amino acids and oxygen to them increases.

This program involves doing 7 sets of 15 reps on the last exercise for each muscle group. Rest between sets should be about 30 seconds.

Note: Since you will be doing a lot of sets and reps, it is only natural to reduce the working weight that you previously used in a particular exercise.

In addition to improving the health of the fascia, the program allows you to increase the overall structural flexibility of the body.

If you want to work on one specific part of the body, then the program also allows you to do this. In addition, you may reduce the overall volume of the rest of the program due to the fact that you do not have time to properly rest.

Another plus of this approach is that a high range of sets and repetitions will significantly stimulate the metabolism. So if your goal is to gain muscle mass or get rid of fat, then the results of such a workout will please you, provided that you are on an appropriate diet.

A potential disadvantage of the program that you may encounter is that due to high load you won't be able to train as often as you used to. Over time, the body will probably adapt, so try not to abandon the program too quickly if it suits your goals.

If you eat properly, stretch between sessions, and don't do too much cardio, you'll likely see positive results and notice reduced fatigue levels.

Workout Example

This is another intense program, so you should always be on the lookout for recovery between workouts.

Some people prefer to use the principles of the FST-7 program for a particularly lagging muscle group during one workout. Others apply the program completely within a week.

Expect more pain from this program than you've experienced before, and be prepared to adjust your personal schedule accordingly. Here is an example of an FST-7 program that applies to all muscle groups.

Note that the isolation exercise is best done for 7 reps per set.

Rest for 1-2 minutes between sets, except for exercises where you have to do 7 sets. They should rest for about 30 seconds to ensure maximum pumping.

Day 1: biceps, triceps and calves.

• Hammer Grip Dumbbell Curls: 3-4 sets of 8-12 reps
• Sitting up on toes: 3-4 sets of 8-12 reps
• Standing calf raise: 7 sets of 8-12 reps

Day 2: legs

• Squats: 3-4 sets of 8-12 reps
• Leg Press: 3-4 sets of 8-12 reps
• Leg extension: 7 sets of 8-12 reps

Day 3: rest

Day 4: chest and triceps

• Dumbbell Bench Press: 3 sets of 8-12 reps
• Incline Dumbbell Press: 3 sets of 8-12 reps
• Crossover Raise: 7 sets of 8-12 reps
• Bench press narrow grip: 3-4 sets of 8-12 reps
• Sitting Dumbbell Row: 3-4 sets of 8-12 reps
• Overhead Crossover Extension: 7 sets of 8-12 reps

Day 5: back and calves

• Bent Over Row: 3 sets of 8-12 reps
• Pulldown of the upper block to the chest: 3 sets of 8-12 reps
• Seated pulldown: 7 sets of 8-12 reps
• Standing calf raise: 3-4 sets of 8-12 reps
• Sitting Toe Raise: 7 sets of 8-12 reps

Day 6: shoulders and biceps

• Seated Dumbbell Press: 3 sets of 8-12 reps
• Dumbbell Front Raise: 3 sets of 8-12 reps
• Breeding arms with dumbbells to the sides: 7 sets of 8-12 reps
• Barbell Curl: 3-4 sets of 8-12 reps
• Incline Dumbbell Curls: 3-4 sets of 8-12 reps
• Crossover Curl: 7 sets of 8-12 reps

Day 7: rest

1. Split workout "top-down"

This program is based on the division of the body according to the principle of "top-bottom". Typically, the training schedule involves 2 workouts in a row, and then 1 day of rest. This allows you to work out each muscle group 2 times a week.

This type of training is great for beginners who want to gain muscle mass. This program is good start, because it gives you enough time to rest during the week, and breaking down the body into certain muscle groups makes it less stressful.

Advanced athletes can also enhance their training by using total approaches, a selection of exercises and rest periods included in this program. This will help speed up the set of muscle mass at any level of training.

Another advantage of this program is that it will allow you to include more isolation exercises in your workouts. If you want to work out one of the smaller muscle groups (biceps, triceps, middle delts, etc.), then this program will make it easier for you.

Because this program is so versatile, it doesn't have many downsides. You can change it according to your goals, making sure it fits your training program.

The disadvantage can be found in the fact that this program involves training 4 times a week. So including it in your schedule can be a challenge.

But this problem can be solved by training one week on the principle of "bottom, top, bottom" and the other on the principle of "top, bottom, top", constantly alternating this order.

Workout Example

There are endless selections of exercises for this type of workout, and you should tailor your program according to how much you want to train, what muscle groups you want to work, and whether muscle size or muscle strength is a priority for you.

The sample program below successfully combines basic and isolating exercises. It focuses on both strength and volume.

Try to rest for about 1 minute between sets in the first group of exercises and for 30-45 seconds in the second.

Do Workout A and Workout B back-to-back, then rest for one day before moving on to Workouts C and D, which will end your training week.

Workout "A"

• Squats: 4 sets of 5 reps
• Lunges: 3 sets of 8 reps
• Standing calf raise: 2 sets of 10 reps
• Hanging leg raises: 2 sets of 15 reps

Workout "B"

• Dumbbell Bench Press: 3 sets of 5 reps
• Bent Over Row: 3 sets of 5 reps
• Military Press: 3 sets of 8 reps
• Incline Dumbbell Raise: 2 sets of 10 reps
• Standing Dumbbell Raise: 2 sets of 10 reps
• Reverse bench push-ups: 2 sets of 15 reps

Workout "C"

• Deadlift: 4 sets of 5 reps
• Bench with dumbbells: 3 sets of 8 reps
• Leg Press: 3 sets of 10 reps
• Sitting Toe Raise: 2 sets of 8 reps
• Standing calf raise: 2 sets of 15 reps
• Fitball crunches: 2 sets of 15 reps

Training "D"

• Incline Bench Press: 3 sets of 8 reps
• Sitting Block Pulldown: 2 sets of 8 reps
• Dumbbell Curl: 2 sets of 10-12 reps
• Incline Dumbbell Curls: 2 sets of 10-12 reps
• Push-ups: 2 sets of 15 reps or until tired

1. Comprehensive training program for all muscle groups

Finally, we move on to a training program for all muscle groups. The 5x5 program can also be considered such to a certain extent, since you work out almost all the major muscle groups in 3 selected exercises. But the complex program gives an exercise for each muscle group - quadriceps, hamstrings, chest, back and shoulder muscles (arms are worked out during chest and back exercises).

To these, you can add a few isolation exercises if you want to pump small muscle groups separately.

Again, the advantage of the program is that it is suitable for beginners, provided that you perform a small number of approaches in each exercise and maintain the proper amount of training.

Of course, this program can also be used by advanced athletes. It relies on a high repetition rate, which is usually effective.

You can make several different combinations of this program and use different principles to add variety and keep your workout progressing.

The main disadvantage of the program is that if you want to specifically work out a particular muscle group, then this program is not very suitable for this, since you have to perform several exercises for each body part during one workout.

As a general rule, if you want to work on a specific muscle group, then you should dedicate 2-3 exercises to it, which slightly overloads the overall training program.

Workout Example

Each comprehensive program focuses on developing the major muscle groups and includes as many basic exercises as possible in order to control the overall volume of training.

At the end of the workout, a few isolation exercises are added, which works on the relief and enhances the pump.

Alternate the following workouts for 2-3 days a week, resting at least one day in between.

Rest for 60-90 seconds between sets in the first group of exercises and 45-60 seconds in the second.

Workout "A"

• Squats: 3 sets of 6 reps
• Dumbbell Bench Press: 3 sets of 8 reps
• Bent Over Row: 3 sets of 8 reps
• Military Press: 2 sets of 10 reps
• Barbell Curl: 2 sets of 10 reps
• Sitting Dumbbell Row: 2 sets of 10 reps
• Sitting Toe Raise: 2 sets of 15 reps

Workout "B"

• Deadlift: 3 sets of 6 reps
• Incline Dumbbell Press: 3 sets of 10 reps
• Lat Pulldown to Chest: 3 sets of 8 reps
• Leg extension: 2 sets of 10 reps
• Lying leg curl: 2 sets of 10 reps
• Side Dumbbell Raise: 2 sets of 10 reps
• Press crunches: 2 sets of 15 reps

Remember that you can and should change programs so that progress in training does not stop. Do not follow the same program for a long time.

According to materials:

http://www.bodybuilding.com/fun/5-best-bodybuilding-programs.htm

Try these short but effective workout routines when you don't have time for a long session in the gym for whatever reason.

Shopping.

Make dinner.

Cleaning of the apartment.

Car wash.

Does your to-do list seem endless? With so many assignments, you might feel guilty about cutting back on 60 minutes of your workout at the gym several times a week. As your list gets longer, this can lead to abandonment of your fitness plans.

There is no reason why you need to spend exactly 60 minutes in the gym to get the results you want. You don't even have to waste 30 minutes. You can get in and out of the gym in 20 minutes or less with these three time-efficient yet result-oriented mini workouts.

The trick to short workouts is to structure them in such a way that you work your major muscle groups, burn calories quickly while boosting your metabolism, and in addition gain great benefit for the cardiovascular system. Everything is verified and you can rest easy knowing that you are doing everything you can to ensure your success.

When you strive for excellence in your fitness program, it's important to remember that most of your results are diet. It's not that exercise isn't important - it is - but if your main goal is to lose weight or gain muscle, most of the "magic" that happens happens outside the gym in your kitchen with your nutrition.

For example, if you're looking to lose weight and want to create a 500-calorie-a-day deficit, it's much easier to just remove the cream from your coffee, swap out the peanut butter toast for a few egg whites, and have a bowl of broccoli for dinner instead of rice. These changes will allow you to reach your goal much faster than running on a treadmill for an hour.

When you get rid of the need to create a calorie deficit through exercise, there is suddenly a lot more room to tailor exercise to your day. Also, when you do shorter training sessions, you can increase the intensity, which also results in greater calorie-burning effects.

The difference now is that training will boost your metabolism for hours on end, so the bulk of your calorie burning actually happens after your workout. In other words, don't worry that these sessions won't help you burn calories and lose fat. They will, but you just won't rely on them alone to take care of your diet.

Before each of these workouts, make sure you do a thorough warm-up. Even if you are in a hurry, you should never skimp on this as it is one of the best ways to prevent injury. Take 5 minutes and get your body ready for work.

If you're looking for a full-body workout that will help you gain strength, boost performance, and help you get leaner at the same time, this is the program for you. To save time, alternate upper body exercises with lower body movements. Thus, half of your body is resting while the other half is working.

Since you are still focused on weightlifting, it will take some time to rest, but you will find that you do not need as much as if you were doing heavy single sets. Alternative exercises are performed in supersets, with a rest between sets of 30-45 seconds. Once all sets of the superset are completed, rest 90 seconds and then move on to the next set.

This program is ideal for those who are into powerlifting, functional training or just wants to know their maximum power performance.

Mini-workout 1: work with heavy weights.

Superset:

1. Back Squats- 2 sets of 5 reps.
2. - 2 sets of 5 reps.

Superset:

1. Romanian draft- 2 sets of 5 reps.
2. Bent over row- 2 sets of 5 reps.

Superset:

1. Seated Dumbbell Press- 3 sets of 8 reps.
2. Pull-ups on the bar– 3 sets of 8 reps (use extra weight if needed)

Mini Workout 2: Upper Body Pump.

If your primary mission in the gym is to increase muscle size, you might want to try this workout. Some people think that getting a good pump is just for looks, but in fact, it can also help with muscle growth.

Although the pumping effect disappears some time after you leave Gym, but when you feel it during a workout, doing as many reps as possible means that more blood, nutrients and oxygen rushes to the muscles and is guaranteed to increase their endurance.

Be sure to use a pre-workout supplement containing L-citrulline, agmatine, or betaine. All this will help improve the pump that pumps blood to your muscles.

Rest between exercises for only 60 seconds and 30 seconds between sets.

Mini Workout 2: Upper Body Pump.

1. Bench press on horizontal bench - 3 sets of 5 reps.
2. Horizontal pull on the lower block with a narrow grip- 3 sets of 8 reps.
3. Incline Dumbbell Press
4. Pull-ups on the bar- 3 sets of 12-15 repetitions.

Superset:

1. Barbell curl for biceps
2. Push-ups on the uneven bars (emphasis on triceps)- 2 sets of 15-20 repetitions.

Superset:

1. Lateral dumbbell raises- 2 sets of 15-20 repetitions.
2. Front dumbbell raises- 2 sets of 15-20 repetitions.

Superset:

1. Breeding dumbbells in an incline while sitting
2. Thrust on top block straight arms- 2 sets of 15-20 repetitions.

If you want to increase your explosive force, this workout will give you pleasure. It's designed to help increase power output, so it's a great workout if you're into sports or just looking to improve your fitness.

Although a lot of strength is good, energy and endurance are even better. Unfortunately, many are not ready for this kind of fatigue, so the benefits of them are lost.

Because explosive, high-energy movement training requires a lot of effort, it's important that your workouts are short but intense, which is perfect for what you're trying to achieve.

Rest times are slightly longer during this workout as you need to fully recover to bring out the explosive energy of each set. If these exercises are too easy for you, you can put on a weight vest as an additional load while performing them.

Mini Workout 3: Explosive Booster.

1. jump squat- 3 sets of 10 repetitions.
2. Push-ups from the floor with a jump- 3 sets of 10 repetitions.
3. lunge jump- 3 sets of 12 repetitions.
4. Side jumps over the pedestal- 3 sets of 5 reps on each side.
5. Jump on the pedestal- 1 set, 3 reps (set the cabinet as high as possible and rest after each rep)
6. burpee- 1 set of 5 reps.
7. Single leg squat (pistol)- 1 approach to failure of each leg.

This workout will definitely tire you out and take some time to recover, so make sure you don't do it more than once or twice a week and always give yourself at least one day of rest in between these workouts.

Keep these workouts in mind when you are in a time crisis. You can have a good session - even if you don't have free time - and get closer to best form your body in your life.

Remember. Unusual paths lead to everything unusual. Short-term, intense muscle training will give a much greater stimulus for growth than the usual low-intensity extended over time. Short-term muscle training disciplines. You do not have time for unnecessary talk and gossip.

The more time you spend in the gym, spending it on muscle training, the more your efforts and energy “scatter”. If your complex has a lot of exercises and approaches, then you will only think about how to complete the workout, and at the same time, you will not be able to focus on the exercise itself. The main rule is less is better! This refers to the number of exercises and sets.

In addition, long muscle workouts (in time, more than 40 minutes), deplete your hormonal and nervous system. It doesn't matter to chemists. Therefore, they grow from prolonged training. But that doesn't suit you at all.

It may be difficult for you to train muscles for less than 40 minutes due to a crowded gym. Such a situation is possible. Especially in the morning and evening. My advice is to either change the hall or the time of visiting it. The essence of any action is its effectiveness. In this case, the effectiveness of muscle training is inversely related to its duration. This rule of thumb has been proven by many natural athletes. There is no need to doubt him.

Just do not think that such muscle training will be easier than a “standard” hourly one. Things are exactly the opposite. This kind of training is not easy. But after all, we have set ourselves a difficult goal. - 10 kg of muscle. You will do the hard set…rest for a minute and do the next one…No talking or self-admiration in the mirror…Just hard work and 100% commitment.
benefits 40 min.

Workout:

• High mental concentration for hard work. The longer you train, the more you get psychologically tired and lose your "fighting" fuse. In an hour, you will be like a "sleepy fly" not capable of 100% mental effort to overcome the training weight.
• High intensity workout. ( maximum load muscles in the shortest amount of time). What is the most powerful stimulus for post-workout growth in strength and mass.
• "anabolic window" - the release of hormones responsible for muscle growth. Exactly short workouts open this magical window of growth. Long muscle workouts completely block it, with the release of stressful, catabolic hormones responsible for the destruction of our muscles. Which leads to overtraining.

I hope I've convinced you to stick to the 10 minute rule. warm-up + 30 min. intense muscle training. This is a very effective rule.

Here's what you need to know:

- new research on type 1 and 2 fiber growth suggests we should probably pay more attention to slow twitch fibers as many only use heavy loads

- type I fibers are maximally stimulated by smaller, but longer loads. Type II fibers are more responsive to short exercises with heavy weights

- there are many ways to vary the intensity of our program, such as periodization by the number of repetitions, or, for example, using heavy weights with exercises that involve several joints at once, but lighter weights with exercises for a specific joint or muscle group

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“Exercise with heavy weights and you will grow” - many of the people who visit the gym consider this one of the basics. Heavy weights allow you to progress as much as possible motor units(type II fibers), and since this type of fiber is responsible for strength and has the greatest potential for growth, then focusing on their maximum load, we are on the shortest and best path to success, right? Well, let's not jump to conclusions and get to the bottom of the matter.

Don't neglect your slow twitch fibers. ​

Type I fibers have not gained any fame or even respect in the bodybuilding world. They are slower, weaker, and often smaller than their fast-twitching counterparts, so the only thing they can be proud of is the ability to contract repeatedly without fatigue (though not much strength).

If you look at long-distance runners, such as marathoners, then their skinny legs in tights, able to resist fatigue as much as necessary, will seem to you more like a bane for a bodybuilder than something useful. As a rule, the training philosophy of bodybuilders is such that everything is built around the stimulation of type II fibers, without any attention to slow-twitch fibers.

However, new research on the effects of training at various intensities and the growth of type I and II fibers suggests that we have neglected training slow-twitch fibers in vain - we lose kilograms of potential muscle mass.

It's time to rethink our training philosophy in the context of the specific hypertrophy of a specific fiber type.

Large weights and type II fibers. ​

Of course, there are many studies showing that type II fibers grow more with strength training high intensity. The nuance here is in the words "high intensity". This does not mean that Type II fibers are innately able to "outgrow" their slow twitch counterparts, but that at higher intensity training (>50% of max) Type II fibers grow faster.

Our current understanding of the hypertrophy of each of the two fiber types is more a consequence of how we studied them (high intensity) rather than what actually happens in the gym. The best summary of this is an article by Dr. Andrew Fry, 2004. He summarized data from various studies on fiber growth rates. various types and found that at most training intensities, type II fibers rule the roost.

But if the intensity of the loads would decrease below 50% of 1 MP ( maximum repetition), then Type I fibers would eventually outgrow Type II fibers, but growth rates in this range are much slower than those achieved at higher intensity, regardless of fiber type. After reading information about such a study, not much would have changed in our training, but there are factors that limit the analysis performed by Fry.

The main limitation is that Fry did not have an adequate amount of research on low intensity training, and there is not enough comparative information to directly compare high and low intensity training, especially considering the growth of different types of fibers.

Add to this the latest data on the rate of muscle fiber growth in response to training at varying intensities, and you will see that Type I fibers are capable of more than we expect from them.

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Type I fibers. ​

Although there are few studies, they are still enough to conclude that we have underestimated the ability of type I fibers to hypertrophy. Recently, Mitchell and colleagues conducted a study showing that training with low weights to failure (three sets of 30% of 1RM) leads to the same hypertrophy as higher intensity training (3 sets of 80% of 1RM).

Looking at individual fiber types, although the data may not be statistically significant, we see that type I fibers responded slightly more to low-intensity training (19% vs. 14% change), while type II fibers responded better to high-intensity training (15% vs. 12%).

Ultimately, this suggests that in addition to the number of pancakes on the fingerboard, there are other things that make a huge difference. Type I fibers are maximally stimulated by longer and lower loads, and type II fibers respond better to short sets with heavy weights.

A common gripe with most training research is that the researchers mostly use untrained students. What happens in the underdeveloped muscles of these people may not coincide with the processes in trained muscles. Fortunately, when we look at the muscles of different athletes, we see confirmation of theories about the hypertrophy of different types of fibers.

Bodybuilders tend to focus on volume, muscle fatigue, and moderate reps, while powerlifting and Olympic weightlifting focus on the load itself and/or movement speed. Not surprisingly, Type I fibers are much better developed in bodybuilders than in strength athletes.

Given all the evidence, it seems reasonable to conclude that training at different intensities may have a similar effect on muscle hypertrophy, but fiber types may differ.

But, like most things in the scientific world, this is a rather contentious issue. Two more studies on the subject, framed slightly differently, showed that, regardless of fiber type, higher intensity workouts had a more positive effect on muscle growth.

Ultimately, the idea that we are oblivious to the growth potential of type I fibers (and the potential for lower intensity training to stimulate hypertrophy) is based on arguments: a) hypertrophy requires a certain minimum amount of time to exert, which varies with training intensity; b) this stress time is longer for type I fibers than for type II fibers.

Burd and colleagues, without looking at effects on a specific fiber type, compared the sharp rise in protein synthesis from four sets of exercise to three different loads: 90% RM to failure; 30% RM to failure, and general work was the same in both cases.

The response to exercise (protein synthesis) differed slightly in time, but was generally similar despite different conditions. However, muscle protein synthesis at a load of 30% RM (not to failure), in which the immediate load time is significantly less than at 30% RM to failure, was approximately two times less than under the first two conditions.

Bottom line: Although protein synthesis after a single workout does not allow for long-term adaptations, the fact that the two studies showed the same hypertrophy at high and low intensity training supports our idea.

Size matters? ​

The use of large weights is justified, given that there is strong evidence that large weights cause significant hypertrophy, and we do not consider fiber type in this case at all.

This is consistent with Hennemann's principle, which says that motor units are "recruited" in a certain order, depending on their size - small motor units are recruited when the level of force is low, large motor units are recruited when more force is required. Larger weights require more muscle mass to do the work, so you will need to gain more motor units than if you were lifting a lighter weight for your muscles.

This argument ignores the fact that fatigue can stimulate growth and that it can directly affect the growth of new motor units. When you lift a light weight, motor unit growth is initially smaller than if you started with a heavy weight.

As fatigue sets in, slow twitch fibers grow faster and faster. The size principle is preserved, you recruit from smallest to largest motor units, but you end up with fast twitch fibers growing at lighter weight when you are tired.

This partly explains how fast twitch fibers grow during low intensity training and why maximizing tension time and fatigue may be important to this concept.

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Potential pounds of muscle? ​

The idea that by ignoring light weight training you are sacrificing pounds of muscle may seem like an exaggeration, but when you quickly consider what fibers are made of various muscles, you might change your mind.

The proportions of different types of fiber can vary from person to person and are influenced by genetic factors and training, but given that many large muscle groups have significant proportions of type I fiber, the average person has approximately the same amount of slow and fast twitch fibers, therefore all It is still worth optimizing your approach to improving the growth of slow twitch fibers.

Multiple rep ranges for maximum stimulation. ​

For those who want to maximize their hypertrophy potential, it makes sense to train across the entire rep range. You should not focus only on the range of 6-12 repetitions, the ranges of 15-20 and 1-5 repetitions should also be included in the training program.

This will not only provide full stimulation of the full spectrum of muscle fibers, but will also act as preparation for optimizing performance in the core hypertrophy range (6-12). Low reps enhance the neuromuscular adaptations needed to develop maximum strength. And with a large number of repetitions, we “push back” lactate threshold, that is, fatigue comes later, which will allow us to increase tension in the main range of a moderate number of repetitions.

There are many options for how a variety of intensities can be integrated into a training program. Maybe, The best way to ensure progress - periodization of training by the number of repetitions. Both linear and non-linear models are suitable. It all comes down to personal preference and individual characteristics.

Another option is to set a strategy depending on the type of exercise. You may decide to focus on low to medium reps (1-10) for multi-joint exercises such as bench press, squat, deadlift, and for isolated exercises you will practice a high number of repetitions (> 15).

There are no hard and fast rules here. The training scheme depends on the person himself. It's best to experiment and find out what works best for you.

Slow but persistent wins. ​

Type II fibers may outperform type I in hypertrophy, but are you willing to take the risk of underestimating the potential of type I? An optimal hypertrophy training program will give your fast twitch fibers heavy weights, which they crave, but will also provide Type I fibers with long-term moderate exercise, which they certainly deserve.

Author - Brad Shoenfeld
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5. Swinton, P.A. et al. Contemporary Training Practices in Elite British Powerlifters: Survey Results From an International Competition. J Strength Cond Res 23, 380-384 (2009).

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7. Leger, B. et al. Akt signaling through GSK-3beta, mTOR and Foxo1 is involved in human skeletal muscle hypertrophy and atrophy. J Physiol (Lond) 576, 923-933 (2006).

8. Lamon, S., Wallace, M. A., Léger, B. & Russell, A. P. Regulation of STARS and its downstream targets suggest a novel pathway involved in human skeletal muscle hypertrophy and atrophy. J Physiol (Lond) 587, 1795-1803 (2009).

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12 Burd, N.A. et al. Low-load high volume resistance exercise stimulates muscle protein synthesis more than high-load low volume resistance exercise in young men. PLOS ONE 5, e12033 (2010).

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16. Kosek, D. J., Kim, J.-S., Petrella, J. K., Cross, J. M. & Bamman, M. M. Efficacy of 3 days/wk resistance training on myofiber hypertrophy and myogenic mechanisms in young vs. older adults. J Appl Physiol 101, 531-544 (2006).

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When it's hard to fit fitness into a busy schedule, short intense workouts come to the rescue, which give amazing results with minimal time. It is enough to practice for half an hour once or twice a week, giving all your best to the limit - and the result will exceed the wildest expectations.

How it works?

The latest experimental data leaves no doubt about the effectiveness of high-intensity training for both fat burning and gaining quality mass. short-term physical exercise at the peak of their capabilities, they are more physiological and, oddly enough, are much easier for the body to tolerate than standard long-term workouts of moderate intensity.

Everyone can train: past injuries and illnesses, advanced age, osteoporosis and a low degree of preparation do not become obstacles to improvement.

The goal of intensive training is to pump up the metabolism and squeeze the maximum out of the muscles, avoiding the overexpenditure of the energy necessary to restore damaged fibers and gain mass. There is no point in exercising every day. To fight overweight one or two workouts a week is enough, as it takes time for damaged muscle fibers to heal. According to Dr. Doug McGuff, generally accepted norms are only suitable for the young and trained. For people of mature years who have not previously been involved in sports, the optimal period of rest should be extended to 5-10 days.

Concentration on exercise also increases energy expenditure, but with prolonged training, attention is inevitably scattered. By reducing the duration of cardio training, we remain focused and burn more calories, and in the case of strength training, at the same time, we avoid the trap of overtraining, which develops due to psychological fatigue as well.

Fat-burning high-intensity cardio training programs are designed for a limited energy supply against the background of an increased energy requirement. The body has no choice but to utilize glycogen and excess adipose tissue instead of fuel. In parallel, metabolic processes and hormonal balance are being adjusted.

In a study by the US Centers for Disease Prevention and Control, involving more than 2 thousand people, among whom 30% were people with metabolic syndrome, it was found that short-term training for weight loss is 2.4 times more effective than the classics - and here's why.

Super effort stimulates the production of catecholamines and growth hormone, which will accelerate the utilization of body fat due to synergy. Under the influence of catecholamines, fat begins to leave the depot and is immediately broken down into glycerol and fatty acids with the assistance of somatotropin, and calories continue to melt even a day after the end of classes.

Examples of short cardio workouts for weight loss

An individual intensive weight loss training program is designed to keep the heart rate at 95% of the maximum allowable and reduce the rest period to 10-20 seconds. Overexertion forces the muscles to function in anaerobic mode and sharply increases oxygen consumption at the end of classes, providing a prolonged fat burning effect.

The simplest option for high-intensity cardio in the gym is cycling. With the help of an exercise bike, you can burn from 400 to 800 kcal in 45 minutes. After a two-minute warm-up at a comfortable pace, dial top speed and hold the pace for 20 seconds, then take a breath and repeat the twenty-second speed run. Then slowly pedal for two minutes and make another jerk for 20 seconds. End the session in a calm rhythm until breathing normalizes.

Short effective workouts with ropes are popular in CrossFit. The complex includes up to five diverse exercises: variable and simultaneous waves, rotations, snakes and hits on the floor. In addition to destroying fat deposits, regular classes with ropes they work out all muscle groups, strengthen the cardiovascular system, develop explosive strength and endurance.

The technique, developed by Japanese fitness instructor Izumi Tabata, destroys up to 500 kcal per session. The basis of Tabata training is five four-minute cycles of eight exercises with one run - 20 seconds each without a break for rest. Rest is allowed only between rounds, but no more than 10 seconds. For a warm-up, light cardio is suitable, and the final part of the session is devoted to stretching.

You can train in a tense rhythm at home: simulators and shells are successfully replaced by a pair of jump ropes - ordinary and weighted. Exercising according to the system of the trainer of the American network of fitness centers Equinox Christa di Paolo for about half an hour a day, you will quickly tone your body.

The session is divided into two or three circles of 7 minutes without intervals. For the first two minutes, you jump alternately through both ropes. The remaining 4-5 minutes are devoted to gymnastics with own weight. Do what you're good at: simple crunches, planks, lunges, squats, and push-ups. At the same time, count the seconds, not repetitions, so as not to lose the rhythm.

Intensive strength training for beginners and advanced

Short-term training with near-limit weight is the gold standard of modern bodybuilding, providing an accelerated increase in dry mass without compromising the spine and joints.

Well-organized short mass workouts are suitable for both beginners and experienced athletes. To start, you can use the universal technique of the British James Fisher, which has almost no contraindications. The complex includes three basic exercises- leg press, overhead and in a supine position. You need to exercise twice a week for a quarter of an hour at an ultra-slow pace.

Trained athletes practice ultra-short cyclic loads with alternating exercises for strength and mass. One of the most common schemes involves 20 minutes of daily exercise in the gym. A selection of four exercises with a barbell is divided into two days: on the first day, you perform army press and deadlift, in the second - bench press and deadlift in the slope.

The working weight is calculated according to the maximum limit (PM) - a single confident repetition at the maximum weight. The plan looks like this:

• light warm-up - a couple of warming exercises for 4 sets;
• I approach - 5 repetitions of 80% of the RM;
• II - one repetition at 90% of the RM;
• III - one more repetition at 92% of the RM;
• IV - 15-20 repetitions of 60% RM.

A hitch on light weight prevents stagnation and promotes the removal of under-oxidized metabolic products from the muscles. Stretching the tendon sheaths along the way creates the potential for muscle building. When you bring the number of repetitions in the fourth run to twenty, increase the weight.

The second option for high-intensity training is weekly cycles with consistent study of the main muscle groups. There will be four days in a row:

• Monday - chest and triceps;
• Tuesday - legs;
• Wed
  food - press and shoulder girdle;
• Thursday - back and biceps.

The next three days - Friday, Saturday and Sunday - are dedicated to recovery. The first week trains muscle strength by performing three sets of 6 repetitions with near-limit weight and ending with a hitch for 25 repetitions with light weight.

In the second week, you should focus on mass. Now you need to do 4 sets a day for 12 repetitions. If after the first set of 12 repetitions there is not enough strength, the weight is reduced by 20%. Short breaks of up to 90 seconds are allowed. The complex is designed for six weeks, after which you need a break.

Intensive training programs beat quality quantity, saving time and effort. By training rarely, but accurately and with full dedication, you will achieve more than traditional methods allow. You will have to sweat, but you will see the changes in a week, and not after a rain on Thursday - for this it is worth straining!