An over-intensive training is called strength training, in which the main emphasis is on increasing the intensity of classes. Such a program creates overloads, leading to severe muscular hypertrophy. The idea of an over-intensive training belongs to Arthur Jones, a great contribution to the development of this system was also made by Mike Mentzer. To date, one of the most popular areas of high-intensity training is the Max-OT program, although it is not without flaws.
Muscles become tired by the end of training, because of this, its intensity decreases. At the same time, the influence of factors stimulating the growth of muscle tissue is reduced. To avoid such negative moments, an over-intensive system is based on short sessions that give the maximum possible muscular load, stimulating the further development of muscle tissue.
The basic principles of the over-intensive training are as follows:
In each exercise during the intensive training should be applied maximum efforts, only in this way can create the necessary conditions for the growth of muscle mass and increase in strength.
In the over-intensive training, the progression of increasing weights is applied. This helps to avoid getting used to the muscles, because at each subsequent training they do a lot of work under a greater load. Thanks to this principle of shock, muscle mass is forced to constantly grow.
It is known that the longer the training, the less its intensity becomes with the passage of time, therefore the duration of the sessions by the over-intensive technique should not exceed 1 hours.
Like any other workout, the over-intensive training involves rest, which is necessary to restore strength. Each muscular group working during classes should have an average rest period of 5-7 days.
Most often, high-intensity workouts are made according to the split-program at the rate of 3 classes per week, for one exercise you have 1-2 set. There are also supporters of one lesson per week, which at once must cover all muscle groups, however, such training is very time-consuming.
During training, it is necessary to consciously control the work of muscles, since the movements must be precise, smooth, and technical, especially for the eccentric phase. Exercises should not be performed in a relaxed state, jerky or wrong. Some high-intensity systems put emphasis on creating maximum stress at the peak of weight lifting, which then slowly falls. So, one repetition can take up to half a minute. This approach has been found ineffective from a practical point of view.
How the intensive training is carried out in practice
Over-intensive occupations significantly differ from traditional bodybuilding. Many of these differences have a positive effect on athletes, however, some are absolutely not allowed for training athletes. That is why in this part of the article we decided to highlight the main advantages and disadvantages of this system.
The main negative point that is inherent in all high-intensity training is extremes. This can include too slow speed during the exercises, a small number of repetitions, the inability to apply a split-program.
People involved in powerlifting or bodybuilding for over a year should, first of all, pay attention to programs for professionals. However, in practice, trained athletes respond well only to 10-20% of techniques from any training program. The same rule applies to programs with an over-intensive method, so the athlete must find out for himself, which part of the program corresponds most to him. This is determined by experiment, including in the training of 1-2 a new principle and observing possible changes. If there is no positive dynamics, the program did not fit.
Basic principles of high-intensity training
This principle is the basis on which any growth of physical parameters is based. Under constantly increasing load, muscles are required to work more actively than in previous studies. To create progress, the weight constantly increases from training to training or with an interval of one or two trainings. The principle of progressive overload is fundamental for all sports training.
The principle of "shocking" the musculature
A monotonous program, which the athlete is engaged in, can lead to rapid accustoming and stopping any progress. To prevent this, it is necessary to ensure that the body does not have time to fully adapt to new loads. For muscle growth, stress is mandatory. Do not forget to change the number of repetitions, the weight, the angles under which the muscles work, and alternately apply different exercises. Only in this case the muscles do not have time to adapt to the loads.
Another important condition that must be observed in order to increase muscle mass is work to the point of failure. Only fully laid out during training, you can start the processes of muscle growth.
Weak muscle groups should be worked out first of all at a time when the reserves of your energy are maximum.
Consider cheating as a means to further increase the load, and not vice versa. Your goal is to give the muscles more work, and not the opposite – to remove the load from them. Proceeding from this, the method of cheating should be used only as a supplement to the basic exercises – on it you can make several additional approaches. Cheating, performed by connecting other muscle groups to the trainees, is also applicable if additional forces are needed to complete the exercise.
For example, when performing concentrated hand bends on block systems, you felt that you can not do 3-4 remaining repetitions. In this case, cheating is a reasonable measure, since by connecting a free hand, you still finish the exercise.
The principle of super series is quite popular. It consists in the performance of a contract of two types of exercises, which study groups of muscle-antagonists. Thus, the two approaches are performed together in a short pause or without it at all. An example of a super series is hand flexion, an exercise on the biceps, and straightening – for working triceps.
The principle of "constant voltage"
Work in high tempo with burdening is often ineffective, since this mode allows you to remove some of the total load from the muscles. Slow movements, meaningfulness in actions and concentration will help create a constant tension in the muscles, which will serve as an impetus to their further development.
The principle of "quality training"
The principle of quality training implies that over time, the breaks between approaches will be reduced to a minimum, and the loads with each following training will increase in comparison with earlier occupations. Following this rule allows you to get a venous drawing and improve the definition of muscle tissue.
Because of its specific nature, this principle is often called dropping. The name itself implies a sharp transition from heavy weights to light ones. The principle is realized with the help of two assistants, who simultaneously remove the weight from both ends of the neck at the moment when the athlete understands that he can not squeeze the bar any further. After both sides of the bar freed of the weights, the athlete makes a few more repetitions in excess of the norm. The weight dropped in time allows to prolong the approach and increase the intensity of the training. This technique is quite complicated, so it should be applied no more than 1 times per workout.
The principle of experiments is a rule that is followed by all athletes engaged in bodybuilding. The method consists in self-searching for exercises, which are best responded to by the muscles of your body. Over time, each athlete must independently create an ideal program for himself, according to which he will get the best results. This can be done only by experiment, alternately trying out various exercises and evaluating their results. This approach is mandatory for those who want to control their progress.
Additional methods include:
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