HIT & Hardgainer [Treino abreviado e ultra-abreviado]

[carloscomp]

agachamento e levantamento no mesmo treino... eu passo

Como assim, a rotina do John Christy não tem squat na segunda e deadlift na quinta?

[Reinaldo.Gomes]

eu quis dizer no mesmo dia.

[carloscomp]

eu quis dizer no mesmo dia.

Então vc leu errado, pois é agachamento em 1 dia e deadlift em outro

[Reinaldo.Gomes]

ah sim, mas aí não fica faltando ombro?

[carloscomp]

Certamente deadlift, pulldown e paralelas estimulam muito bem os ombros.

Penso que essa rotina eh o limite minimo q uma rotina pode ser, possivelmente testarei no futuro.

[Reinaldo.Gomes]

é nesse caso paralela deve ser feito inclinado pra frente, pra pegar bem o peito, e o pulldown pega o posterior do ombro. mas deadlift eu nunca senti pegar nada no ombro...

[carloscomp]

Contração estatica assim como o antebraço

[carloscomp]

25 - Compreendendo o processo

Body by Science

In order to better understand what a scientific training program can do for you, it might help to understand something of the process that we are attempting to engage whenever we exercise. Exercise is nothing more than a stimulus that acts upon the body. That stimulus must cause a sufficient drain of the body’s (or, more specifically, the muscles’) energy system to cause the body to protect itself and its energy reserves against potential future assaults of like severity by making an adaptive response. This response takes place during a period of rest that follows the application of the stimulus.

Energy is the key word in this process. We are beings that have survived periods of starvation in our history because our bodies evolved the capability to conserve energy. This ability allowed us to hang in there during lean times for a few extra weeks until we reached a different location that yielded a greater food supply (energy). Failing this, the body also cultivated an ability to diminish the size of tissues (like muscle) that require a higher calorie (energy) expenditure from the body in order to be sustained. Consequently, our genetic programming, coming down to us as it has over eons, can be simply stated like this:

OUR BODIES LIKE

-High Energy In

-Low Energy Out

OUR BODIES HATE

-Low Energy In

-High Energy Out

If we were to graph the growth and decline of human strength and lean tissue from the moment we are born until the day that we die, it would form a perfect Bell Curve. It would appear, metabolically speaking, that the day we are born we are shot out of a cannon, and we ride that wave until we hit the apex of our lean (muscle) and strength, which happens to fall at the very peak of the bell curve (occurring at roughly age twenty-five), followed by a gradual tapering off until it declines to the same level as our starting point. Shadowing this curve (roughly one to two inches above it) would be our genetic potential for increasing our size and strength, which we would realize – if we used our muscles to 100 percent of their momentary ability during our lifetime.

Some of us may participate in vigorous athletics between the ages of sixteen and twenty-six, which would see that graph bump up a little bit (or a lot, depending upon how much of our muscles’ energy reserve was called upon for the activities we performed); in which case, that graph would move proportionally a little bit closer to our genetic potential for strength and size. However, most of us (including athletes) never use our muscles at a level anywhere near 100 percent of their capacities and, consequently, nature, being an economist at heart, begins at age twenty-six to make cost cuts for energy efficiency. If, for instance, we have a fourteen-inch arm but routinely use our arm muscles at an energy output that would only justify the size and strength of a twelve-inch arm, then our arm size will be reduced accordingly. And so it goes for each muscle group of the body.

By the time most of us reach the age of forty, we have lost a great deal of our muscle mass. The result is that our resting metabolic rate has slowed down considerably; the Kraft Dinner, pizza, and beer we lived on in college to no ill effect now seem to go directly to our midsections (or hips and thighs if you happen to be female) and activities that we used to take for granted now – should we decide to attempt them at all – leave us gasping for air and feeling like we’ve just climbed a very tall building with our cars on our backs. It is at age forty that most of us feel that we’ve “got to do something to get back in shape.” So what do we do? We typically seek out the advice of a fitness professional – that is, someone who owns a gym. What we aren’t expecting, however, is that the average fitness professional (and there are admittedly exceptions to this statement) is concerned about one thing only: turnover. That is the lifeblood of the fitness industry. The more people that will pay for a membership, the more money the individual gym owner can make and the longer he can stay in business. Toward that end, the market dictates what sells, and since getting people to work very hard and to exhaust the energy resources in their muscles is a very hard sell indeed, the fitness industry has compromised and has sold low intensity (low energy) activity as the prescription for the ailment of most people’s loss of muscle and lowered metabolic rates.

Given the genetic disposition of what our bodies like and dislike, the gym owners have opted for what is popular; i.e., selling the idea of going to the gym more frequently to exert small levels of energy is comfortable, and also satisfies the psychological wish of the trainee to feel as though they are, in fact, doing “something” about their deteriorating physical condition. And while “something” they may be doing, it is not the required something that will turn that Bell Curve around and get you back to the level of lean that you enjoyed at age twenty-five. For this to take place requires the application of a very specific type of stimulus; i.e., one that gives the body a reason to rebuild previously held muscle – which, in turn, requires utilizing 100 percent of that muscle’s energy reserves. As mentioned earlier, muscle growth, particularly new muscle growth, is a defensive reaction of the body to the stress of exercise, and the body must literally be forced to see the necessity of adding more strength and size. And as I ask the audiences at my seminars: “How do you force growth with mild exertion, light weights, and easy workouts?” And the answer is: You don’t.

It takes hard training to build stronger muscles and, unfortunately, the fitness industry long ago sold us on the concept that exercise should be “fun” and leave you feeling “refreshed.” While recreational activities can certainly do this, exercise – real exercise – does not. Exercise leaves you feeling literally “exhausted,” because that is what you were training to accomplish; i.e., an exhaustion of the energy reserves within your muscles, and these reserves are not replenished for several days following the workout.

“What about working out at 10 percent of a muscle’s capacity – and simply doing ten sets of an exercise? Wouldn’t that net you out at 100 percent of your muscle’s energy reserves?” No. The key words here are “10 percent.” If you work out with 10 percent of the load that your muscles can contract against, or if you work out at 10 percent of what your muscles can do (in terms of repetitions) and then stop when it starts to feel uncomfortable, then you will have only used 10 percent. If you do this for nine more sets, you are still only operating within 10 percent of that muscle’s capabilities and, consequently, there exists no stimulus to change anything at all about that muscle. To your body, that muscle is fine just the way it is because it still has a generous amount of energy in reserve (90 percent, to be exact), so what reason exists for it to enlarge the size of that muscle’s “gas tank”? One set that utilizes 100 percent of your muscle’s energy reserves, by contrast, is a huge stimulus for change, with the result that your body will change. Once you understand both your body’s natural inclination not to exert energy and the fact that only by exerting 100 percent of a muscle’s energy will you have provided sufficient stimulus to warrant change, you can begin to appreciate why “fun,” “easy,” “invigorating,” and “social” are not terms to be associated with the activity of demanding (i.e., capable of producing significant positive change) exercise. And while your muscles might well be able to recover from a 10 percent effort sufficiently to be able to tolerate three to four weekly visits to the gym, you will not be stimulating your body to produce much (if any) change. And, conversely, if you exhaust your energy reserves to the degree necessary to stimulate change, you will not be able to recover from such an energy expenditure nearly so quickly. The greater the energy out, in other words, the longer it takes to put it back in.

The process, put another way, is three-fold in nature:

-Stimulate (energy is drained from the muscle or muscles during the workout at a very high level).

-Recover (replenish the energy that was expended during the workout).

-Grow (adapt by enlarging the energy reserves within the muscle).

These last two phases of the process each require time and, as the Nautilus North study established, this time can take anywhere between 6.6 and 14 days (and perhaps longer, depending upon how profound the stimulus is in terms of exhausting the energy reserves in the muscle/s). I can tell you that we have personally supervised tens of thousands of workouts, using all sorts of training programs, over the past four years and invariably those who trained the most gained the least. The clients who are making the best progress at our fitness facility are training very intensely, very briefly and very infrequently. For now, this information should whet your appetite to train a little more intensely and to understand the necessity of allowing more recovery time to elapse between your workouts. After all, the growth you have stimulated in the gym is only produced when you are at rest; i.e., out of the gym, which, as we have seen, takes, in most instances, from seven to fourteen days (or longer).

http://www.bodybyscience.net/home.html/?page_id=83

Carlos

[Reinaldo.Gomes]

editado

[Deco Jiu Jitsu]

deu trabalho traduzir aki em...

tenho q aprender ingles fast!!!