Why the number simmons first of repetitions of use, which is not achieved when the maximum result o

How best to achieve hypertrophy? The truth is that there is one type of hypertrophy and in order to achieve two main types hypertrophy necessary to resort to various types of training. Thus, all kinds of hypertrophy can be divided into two types. Hypertrophy of myofibrils
Each muscle cell contains many myofibrils. Myofibrillar hypertrophy is due to the increase in physical activity (when you lift weights greater than those who are accustomed to your body), which results in damage to individual muscle cells. Your body reacts to it as a "trauma" and the reduction "compensates with a stock" of injury, increasing the volume and density of myofibrils to "injury" will not happen again.
Sarcoplasmic hypertrophy in general is the same as the myofibrillar. The body is in recovery from depletion of your energy reserves "to offset margin" lost. Thus, the increased amount of stored energy - such as ATP and glycogen simmons first - subsequent to prevent rapid depletion. simmons first
So now you know the two types of hypertrophy. How best to achieve both of them? Before answering this question, I would like to emphasize: Pick up a number of repetitions of weight, not the number of repetitions by weight.
Progressive simmons first overload means a gradual increase in the load on the muscle that gets stronger or 3 hardy. This means that you must use such weight and number of repetitions, which will be overcome very difficult.
You need to choose exactly the weight with which you can barely make the required number of repetitions. Do not take such weight, which may not be able to make the required number of repetitions or, on the contrary, at the end of sets to be able to do a lot more reps. Therefore, if in the exercise have to do 12 reps, choose a weight with which you will be able to make exactly 12 repetitions. simmons first Train hypertrophy of myofibrils
Strength training with weights of 80% or more of odnopovtornogo maximum. 3-8 reps with pauses between sets in 2-4 minutes. Such a system will provide the maximum increase in the volume and intensity of myofibrils. So, if you want to myofibrillar hypertrophy, you need to work with large weights. The greater the weight, the greater the number of muscle fiber is activated, and therefore damaged. However, it is recommended to adhere to 3-5 reps per set, because fewer leads rather to the neuromuscular adaptations, which mainly develops strength (Zatsirosky, 1995).
Sarcoplasmic hypertrophy is achieved by so-called endurance training. Wade weight approximately 75% of those who can do at once, and the number of repeats 10-15. Pause between sets - 45-90 seconds. It's called endurance training, because simmons first it very quickly consumes large amounts of energy in muscle simmons first cells, depleting muscle.
Selecting the number of sets for such training, simmons first you need to consider the amount of time spent under load. There is a minimum amount of time necessary to achieve under load for hypertrophy. And endurance training is now more than strength training.
The endurance training time under tension should be more accessible to the reserves of energy consumption. The main sources of energy for anaerobic loads - a ATP and creatine phosphate. They are short-lived and are depleted in 7-10 seconds. simmons first After that, your body resorts to glycogen, which in turn causes the release of lactic acid (this is from her muscles appear burning). So, in training on vynosilovst time under load should be less than 10 seconds. And this in turn means that the implementation of supersets and slow motion - the perfect way to reach the sarcoplasmic hypertrophy. And why can not I achieve hypertrophy of both types at once?
Here the range of the number of repetitions needed to sarcoplasmic hypertrophy and myofibrillar 1-5 repetitions - maximizing the strength and myofibrillar hypertrophy. 6-8 repetitions - "golden mean" simmons first between the myofibrillar and sarcoplasmic hypertrophy. 9-12 repetitions - maximizing sarcoplasmic hypertrophy. 13-15 repetitions - slow to achieve hypertrophy.
Why the number simmons first of repetitions of use, which is not achieved when the maximum result of any myofibrillar nor sarcoplasmic hypertrophy? It was possible to achieve both hypertrophy individually at maximum simmons first efficiency. I will explain how to achieve this, a little lower.
In the West, periodization wore primitive character as long as it did not open trainers eastern bloc. Periodization - is a method of exercise of certain aspects of the cycles. Periodization can be divided into three