Hoe meer focus op mijn borst leggen?

[Falstyr]

Heb je ook ergens een link van waar je vandaan hebt dat het niet klopt mbt supercompensatie en herstel?

Het is vaker aangetoond dat een naturel het beste een betreffende spier in een periode van 4-5 dagen moet aanspreken. Maandag en weer op donderdag of vrijdag is een veel voorkomend fenomeen. Gebruik het zelf ook regelmatig. Maar van supercompensatie kun je volgens mij niet spreken op zo'n korte termijn.

In mijn ogen betekend super compensatie dat er meer hersteld wordt dan dat er schade aan de spier is toe bedeeld. En wat mij betreft vind dat niet plaats in zo'n korte periode. Met geluk kun je net alle schade herstellen, maar over compensatie komt er niet. Het is als een kuil die gegraven wordt. Dan vul je het weer op, maar voordat het helemaal gerepareerd is komt de volgende bom weer. In de loop der tijd wordt de kuil beetje bij beetje alleen maar dieper. Super compensatie komt pas als je na een periode even een 7-9 dagen (actieve) rust neemt.

Dit betekend overigens niet dat je geen kracht of spiermassa toename hebt, maar dat heeft niets met super compensatie te maken.

[Kevster]

Ik moet eerlijk toegeven dat ik gister een beetje over de schreef ging met mijn uitspraken. Ik denk dat het veroorzaakt werd door een hoge concentratie E in mijn bloed, de lowcarb die mijn gezond verstand tergt of mijn afkeer jegens arrogante en narcistische persoonlijkheden, hoewel ik een combinatie van alle drie vermoed.

Om toch maar even inhoudelijk iets toe te voegen aan de discussie behalve haat en nijd:

Muscle Growth
Everyone reading this knows what muscle is, right? Well, maybe. Technically speaking, your body has three different types of muscle: skeletal or striated muscle, smooth muscle, and cardiac muscle. Smooth muscle is found in your arteries, blood vessels and such, and cardiac muscle is found in your heart. Bodybuilders and athletes are concerned with skeletal or striated muscle and I'll focus on that exclusively. Skeletal muscle is composed of a number of different components. This includes the actual contractile muscle fibers (made up of protein) as well as a lot of other stuff. The other stuff is basically the support system for the muscle fibers and includes glycogen (stored carbohydrate), water, minerals, creatine phosphate, mitochondria (for energy production), capillaries, a small amount of fat in the form of intramuscular triglycerides and others.

With that said, let's dismiss a common myth which is that muscle is primarily protein. In fact, skeletal muscle is only about 25% protein, and about 70% water. Even the glycogen and the rest only makes up a small percentage of the total weight. In one kilogram (2.2 lbs) of muscle, you have maybe 100 grams (about 0.05 lbs) of protein or so. I'm honestly surprised that no one has ever pushed water as an anabolic since, strictly speaking, it makes up far more of your muscle volume than protein does. You've probably read somewhere that muscle fibers come in a couple of different types. You may have seen the simple names of slow and fast fibers, or red and white fiber (red is slow, white is fast) or the more technically accurate Type I, Type IIa, Type IIb (or just Type I and Type II). Some researchers delineate even more fiber types such as IIc, IIx, IIcx and even more than that. Ultimately, all of these different nomenclatures refer to the physiological characteristics of the muscle fibers and that's what's most important here. Type I (or slow twitch or red) fibers fire somewhat more slowly than fast fibers, don't fatigue very quickly, and don't grow very much. They are used mostly for endurance type activities. Type II (or fast twitch or white fiber) contract a little bit more quickly than slow fibers, fatigue quickly, and have a large capacity for growth. They only come into play when high force outputs are necessary, such as during lifting weights, sprinting, or what have you. There are further subdivisions within Type II fibers, which describe variance in force production, fatigueability, growth potential, etc., but that's more detail than we really need. Now, let's dismiss another pervasive myth: that slow movements only fire slow fibers and fast movements are required to fire fast fibers. Slow and fast are relative terms here, which refer to how quickly the fibers can generate force. To give you an idea, a slow fiber will generate maximum force in 100 milliseconds (that's 0.1 second), a fast fiber in about 25-50 milliseconds (that's 0.05 seconds). Even with the fastest movements, you can't approach those kinds of speeds.

Rather, which types of fibers you recruit during weight training (or other activities) depends on how much force your muscles need to generate. With low force requirements, you recruit Type I fibers, with more and more Type II fibers being recruited as your force requirements go up. A near maximum load, even though it may move slowly, will fire all available muscle fibers. A light weight moved quickly, which may require a high force output, can fire fast twitch fibers as well. As well, if you start with a light weight moved slowly, as some fibers fatigue, you will progressively recruit more fibers throughout the set. The same holds true for endurance activity, by the way. At low intensities, you use almost exclusively Type I fibers. As intensity (speed) increases, you start recruiting Type IIa fibers, as your approach maximum power outputs, Type IIb fibers will be recruited. So let's talk about muscle growth since that's what we're really interested in. Muscle growth is most generally referred to as hypertrophy, which refers to an increase in size of your muscle fibers. You may have seen a related term, hyperplasia, which refers to the splitting of the muscle fibers themselves; this causes an increase in the number of fibers. Until its proven that hyperplasia actually plays a significant role in total human muscle growth, you might as well ignore it. We'll focus only on hypertrophy here. Technically speaking there are two kinds of hypertrophy: sarcoplasmic and myofibrillar. Remember above, we divided muscle into two parts, the muscle fibers themselves and all the other stuff (water, glycogen, etc.)? This is where that division comes back into play.

Myofibrillar hypertrophy refers to an increase in the actual size/protein content of the muscle fibers, that is an increase in the protein content of the fibers themselves. In a sense, this is "real" muscle growth, because it represents an increase in the actual muscle fiber size itself. While myofibrillar hypertrophy is controlled by a complex array of factors (including the hormones I talked about a few chapters back), it also requires something else to get started: a high tension stimulus. That is, high tension in the muscle fibers themselves are the signal which stimulates the cell to increase muscular size (damage also plays a role). This is more or less the rationale behind the old weight training homily, "go heavy or go home". For now just think of this as tension training. We'll talk about that some more in the next chapter. Sarcoplasmic hypertrophy refers to an increase in size and amounts of everything else in
your muscles: glycogen, water, minerals, etc. You might think of this as pump growth. Some coaches also refer to this as energetic growth since it represents an increase in the energy content of the cell. Sarcoplasmic hypertrophy is also controlled by several factors (for example, testosterone increases glycogen storage which is why many steroid users report painful pumps when they train with high reps) but a primary stimulus is depletion of those energy stores (especially glycogen). This stimulates the cell to refill glycogen (and hence water, since every gram of glycogen stores 3-4 grams of water) in the muscle to higher levels than normal, which makes the muscle appear larger. Chronic high-rep training also increases capillary density, mitochondrial density and other non-contractile elements which contribute to increased visual size.

Now I should mention that the idea of myofibrillar and sarcoplasmic hypertrophy as two separate entities is not really supported by American research (or researchers for that matter). But most European texts do make the distinction. Beyond that, you can look at athletes who do different types of training and they simply look different. Yeah, I know, all of the mainstream folks reading this think I'm full of shit now but it’s true. Guys who train with heavy intense loads (tension training) have muscles with a different visual quality than guys who only train with high reps and short rest intervals (pump training). That is, powerlifters who almost exclusively use tension training look different than the guys who use only pump training. Even bodybuilders like Dorian Yates, who train with heavy loads, just look denser than the guys who just pump the muscle endlessly. Of course, to maximize total size, you should use both but I'm getting ahead of myself here.

Before we continue, I want to expand on the steps involved in myofibrillar hypertrophy. The first step is the stimulus to grow new contractile tissue, which is a high tension load (along with damage). This activates certain genes in the muscle cell which tell the nucleus to produce messenger RNA (mRNA), which is simply a blueprint for proteins. mRNA comes out of the nucleus where it eventually runs into a cellular machine called a ribosome. With the mRNA as an instruction, the ribosome starts grabbing amino acids out of the intracellular amino acid pool and starts putting them together into new contractile proteins, which are then integrated into the existing fibers. Voilá, bigger muscle fibers. I should note that the processes involved are much more complicated than this but I don't want to get into all of the details in this book. As I've mentioned before, this is an energy intensive process. Meaning that if cellular energy levels are low (because glycogen is depleted or creatine phosphate levels are low), protein synthesis won't occur very effectively. I should also mention that mRNA doesn't hang around forever, it starts to be degraded fairly quickly. In fact, recent studies show that the increased protein synthesis from a single bout of training is gone within 36 hours after that training bout.

So maybe the old dictum of train a muscle every 48 hours wasn't so far out in left field. It’s currently thought that the speed at which ribosomes can synthesize proteins is the rate limiting step for protein synthesis. That is, the number and activity of your ribosomes is the bottleneck for how quickly you can grow. Few and/or slow acting ribosomes and you grow slowly; lots and/or fast acting ribosomes and you can grow more quickly. For the record, I should make mention that Duchaine and Zumpano were years ahead of the curve when they realized this back in 1982, in the original Ultimate Diet. Modern science is validating what they figured out over 20 years ago. I also want to mention that androgens increase ribosome activity which is probably another way they increase muscle mass above normal. So, you ask, can we increase the number or activity of the ribosomes that are present in the muscle? Well, yes, but only temporarily. Like mRNA, the increased ribosome number is short-lived, on the order of a few days. And how do we do that? Well, in roughly the same way we stimulate growth in general: by applying an unfamiliar stress to the tissue. In response, the cell
increases the activity (and maybe the number) of ribosomes. Faster protein synthesis can now occur.

I was originally hoping that my friend Bryan Haycock would have finished his book on Hypertrophy Specific Training, as that would explain all of the details that I skimmed over above. Apparently he hasn't so here's the brief overview. After looking at the research into growth extensively, Bryan concluded that training a muscle more frequently, with progressively increasing loads (weights increase at each workout for 2 week blocks) gives optimal growth. The above physiology gives some of the reason why. You can read more about Bryan's approach to training at http://www.hypertrophy-specific.com.

In any event, with frequent training and increasing tension stimulus, you can keep both ribosomes and mRNA levels elevated and grow more effectively. Training too infrequently doesn't optimize both ribosome and mRNA levels for maximal growth which may explain why many natural athletes don't do well with the typical "train each bodypart once per week” approach. Although we're not going to apply HST in its original form, we're going to use the physiology of muscle growth to our very large advantage. But before we get to that, I want to talk about actual training systems.


Trainingsystems

How can they all be right?

Read through any muscle magazines and you'll see a seemingly infinite variety of training styles. Of course, when you look at them a little more generally, you find that they tend to be variations on a theme. To be (very) simplistic, I'm going to divide weight training into three primary disciplines: volume training, tension training and power training. Of course, advocates of each type will argue that their system is the only right way to train but this is obviously incorrect. If there was a single right way to train, then nobody who trained by any other method would be successful and that simply isn't the case.

So rather than looking at each as either right or wrong ways to train, I want to look at the pros, cons and potential application of each. It's not so much that each type of training is inherently right or wrong; rather, each can be "correct" or "incorrect" under a given set of
conditions. Part of the goal of the UD2 is to use the proper training at the proper time to get the optimal overall response.

Volume Training

Pump training has been described variously as volume training, depletion training, or even sissy training (since the weights used are typically not as heavy). Poliquin's German Volume Training (10 sets of 10) as well as German Body Composition training also fits this description, as do many other systems. Let's just call it pump training. Pump training tends to describe a majority of "traditional" bodybuilding training routines which is a high number of sets per bodypart (anywhere from 5 up to 20 or even more) with high reps (10-15 per set or even more) and short rest periods (30-60 seconds or thereabouts). It was definitely the most popular method of training back in the 80's. Modern pro bodybuilders probably tend more towards tension/intensity training (discussed next) although they revert to pump training for contest dieting.
As many will gleefully point out, most successful professional bodybuilders train this way (or at least they claim to, if you believe what the muscle comic books tell you). What is frequently ignored is that most successful professional bodybuilders are on a wide array of drugs that hasten recovery and help to make this type of training productive for them. Most natural bodybuilders, with the occasional exception, don't get much growth out of this type of training without the same drug support as the pros. But that's not to say that it can't be productive or useful under certain situations. Pump training stresses the sarcoplasmic/energetic elements of the muscle more so than the contractile elements because of the lighter loads and shorter rest periods used. It not only depletes muscle glycogen significantly (due to the large number of sets, high reps, and short rest periods) but also stresses the creatine phosphate stores. It may even deplete intramuscular triglycerides. This results in supercompensation (storage above normal levels) when carbs,
calories, creatine (and dietary fat) are made available again. By the end of a pump-training session, in addition to the marginal tension stimulus, there is a major depletion of muscle glycogen and other energy stores.

Unfortunately, as I mentioned in a previous chapter, most people's bodies aren't very good at doing two things at once. Refilling muscle glycogen and growing new muscle tissue counts as two things, and most people can't do both effectively. Since refilling energy stores takes priority (and protein synthesis is energetically costly), most people will refill muscle glycogen first, which may not leave time, energy or fuel for much muscle growth. The people who grow well with pump training are the folks who can do both efficiently; the folks who can't don’t. Most folks can't. Trainers who have either naturally high testosterone levels (testosterone improves glycogen storage, yet another advantage of steroid use), high insulin sensitivity (meaning they better push nutrients into muscle cells) or use various drugs grow best on pump training. This doesn't describe your average trainee. Despite its shortcomings for natural athletes, pump training has a role in this UD2. Although we're not using it primarily for growth, we are going to use it to achieve several specific goals. First and foremost is glycogen depletion which is the first step in setting up for glycogen supercompensation. This occurs for a number of reasons including an increase in insulin sensitivity, glucose uptake, and glycogen synthesis. Under those conditions, when carbs are made available, they are stored at a faster than normal rate. This allows us to overfill the muscles with glycogen. Glycogen depletion also increases fat utilization by the muscle, which increases how well
your body can use fat for fuel. This is important both from the standpoint of fat loss and protein sparing because, the better your body can use fat for fuel, the less it will need to break down protein for energy.

Second, pump training generates a lot of lactic acid (this is what makes your muscles burn but it does not cause soreness, despite what you have read) because of the anaerobic breakdown of glycogen. High levels of lactate are correlated with increase growth hormone (GH) secretion. Whether this GH release is really that relevant or important is debatable, but GH is involved in
fat mobilization and raising GH certainly can't hurt. Third, studies have shown that the hormonal response (mainly the catecholamines) to pump training stimulate fat mobilization. As discussed two chapters back, mobilizing fatty acids is the first step to oxidizing them and getting them the hell off of your gut (or ass). Fourth, pump training burns quite a few calories, both during the workout and afterwards. Most of the calories burned after the workout come from fat oxidation, an additional benefit.

Finally, constant high-tension training can take its toll on joints and connective tissue. As big as he was, Dorian Yates was also one of the most injured bodybuilders out there; always trying to push heavier loads was probably a contributor. Pump training provides those tissues with a respite from heavy pounding and the higher reps, blood flow, and high lactic acid levels have nothing but a beneficial effect on joint health. Although it might seem at first glance that pump training would go best with a highcarbohydrate
intake, we're going to use pump training during the initial low-carb/low-calorie phase of the diet. This will deplete glycogen, set up for glycogen supercompensation, and enhance fat burning during the diet phase of the UD2. I'll tell you right now that doing pump training on low-carbs is one of the most miserable activities you will ever do.’

Tension training

The next style of training I want to discuss is tension training. I should mention for the pedantically inclined that all types of training involve tension and using the terminology to delineate a specific type of training is a bit of a misuse of the word. Too bad, I couldn't think of anything clever to call it.

With pump/volume training, the focus is primarily on volume using a large number of sets and reps to stimulate the muscle. In tension training, heavier weights are used. While tension training can describe a vast number of training programs, it generally refers to any program where the focus is on using heavier weights and longer rest periods than in pump training. The goal, of course, is to stress the muscle with tension (rather than fatigue) in order to stimulate growth.

Although tension training could describe any number of systems, I'm simply going to define tension training as any type of training involving medium rep ranges (6-12 reps) and medium rest periods (1.5-2 minutes or so between sets) with the heaviest weights that can be used within those parameters. The number of sets done per bodypart can vary drastically with this type of training from the extreme low-end of 1 (a staunch HIT interpretation) to maybe 6-8 per bodypart or so.

Generally speaking, advocates of this style of training fixate on training to the point of concentric failure (where you can't lift the bar under you own power no matter how hard you try) on each set. Forced reps and/or negatives are sometimes implemented but this tends to burn out natural lifters very quickly. However, there is no research to substantiate that going to failure has any real benefit in this regards and most of the arguments for failure are logic based, having to do with ensuring you work as hard as possible. Regardless of interpretation, the goal of tension training is basically the same: use a heavy weight to failure (or at least near it) to generate an unusual stress to the muscle and stimulate growth.

Like other training systems, tension training can have drawbacks. This is especially true if failure is (over) emphasized. The first is the potential for injury. Form tends to slip as the lifter gets fatigued and that can cause problems. This also depends on exercise choice. I doubt any of you have ever squatted to failure (well, not deliberately) or seen anybody do it. The risk of a catastrophic injury is simply too high. For this reason, a lot of intensity advocates use machines of some sort (Hammer machines are very popular and actually quite good). Another problem with intensity training is that it tends to cause a lot of neural fatigue, which can lead to really extended rest intervals (7 days or more) while the lifter waits for strength to recover. The problem is that strength is a function of both muscle mass and nervous system activity. In the time that the lifter is waiting for the nervous system to recover, the muscle is
going untrained. Recall from last chapter that ribosomes and mRNA don't hang around forever and a lot of staunch HIT'ers are reporting growing better by training a little less intensely but more frequently. Bryan Haycock's HST system is based on exactly that concept: maintain an optimal growth "milieu" in the muscle with more frequent training but with a lowered intensity
level. That said, tension training (we're actually going to stop a repetition short of failure to avoid excessive neural fatigue) has its place in this diet. It imposes an unusual stress on the muscle, which will upregulate ribosome activity in preparation for the real growth workout. It also depletes a good bit of muscle glycogen because of the highish reps and short rest periods. It also fulfills many lifter's psychological needs to go all out (or nearly so) effort wise. Tension training will be used to start the carb-up towards all of the above purposes and one more. For optimal glycogen supercompensation, you not only need glycogen depletion, you also need training in general. As it turns out, you can only achieve glycogen supercompensation in the muscles trained. This means that, for optimal results, we need to train the entire body in a single workout. This is probably a little unusual for some readers, but tough. Since we only have 7 days to fit the cycle into in the first place, a full body workout is the only way to achieve what
we want to achieve.

Power training

Power training (more accurately termed strength training) is for those lifters who love to impress their buddies with the amount of weights they can move. Trainees who don't like to lift heavy weights won't enjoy this type of workout very much. Too bad, but suffering builds character and the power training workout is a necessary evil. Power training I typified by low reps (usually 3-5), multiple sets (varies from 3 to 10), and long rest periods (3-5 minutes) so that the heaviest weights possible can be used. Additionally, exercises are chosen that work the most muscles at a time, so that the heaviest weights can be used, placing the most tension possible on those muscles. Squats or deadlifts for the legs, bench, incline and shoulder press for pecs and delts, chins and bent over rows for back, close grip bench for triceps, barbell curl for biceps. Those are the exercises that folks typically use for power
training. It's not that you can't use other exercises for power training but most isolation exercises are difficult or dangerous (especially to joints) to do with those kinds of low reps. As stated above, power training puts a large tension load on muscle, as well as on joints
and connective tissue, but it doesn't really stress energy stores that much, because the sets are short and the rest periods are long. You use mainly ATP and creatine phosphate stored in the muscle; very little glycogen is used.

The near maximum tension stimulus from power training sends a very definite myofibrillar growth signal to the cell nucleus, producing the mRNA to synthesize new tissue from the increased ribosomes generated from the HIT workout. And since energy stores aren't depleted much, if at all, synthesis of new contractile proteins can be the main priority of the cell (rather than energy repletion).

Tangentially, I suspect this is why lower volume (and/or lower repetition) training tends to be more effective for genetically average trainees. Without the capacity to replenish energy stores readily, your genetically average trainee simply can't get much growth out of higher volume and/or higher repetition types of training. By limiting the amount of work done, and the amount of energy depletion, natural trainees can actually get their bodies to apply energy to growth.
In order to make power training most productive, we want to be both glycogen and creatine loaded. Glycogen supercompensation, along with the water it brings into the muscle, increases strength through purely mechanical means. The physical stretching of the cell appears to act as an anabolic signal itself. Creatine phosphate provides the energy for high tension lifting. Ideally, you want ribosome activity upregulated so that the tension stimulus from the power training will generate real muscle growth.
So the power training workout is most effectively placed after carb and creatine loading and after the tension workout. This ensures that the cell's energy level, along with ribosome number and activity, is high so that protein synthesis can proceed as quickly as possible. Maybe you're starting to see how this system fits together now. If not, don't worry, all will be explained in
the next few chapters.

Hail Lyle

[Nikos]

Inhoudelik iets aan de discussie toevoegen... (haha)
Mijns inziens was iedereen het al min of meer eens. Rode draad was misschien dat er niet een alomvattende waarheid was.

Deze lap tekst in het Engels volgt ongeveer net zoveel toe als dat ik de gebruikersvoorwaarde van mijn nieuwe IPhone in dit topic plaats. (= die hele lange lap tekst waar niemand de moeite voor neemt hem te lezen)

[Kevster]

Inhoudelik iets aan de discussie toevoegen...
Mijns inziens was iedereen het al min of meer eens.
Deze lap tekst in het Engels volgt ongeveer net zoveel toe als dat ik de gebruikersvoorwaarde van mijn nieuwe I Phone in dit topic plaats. (= die hele lange lap tekst waar niemand de moeite voor neemt hem te lezen)

Het is ook niet mijn doel om de discussie in een bepaalde richting te sturen of mijn gelijk te halen over iets. Het is een stuk uit een boek van Lyle McDonald over de invloed van bepaalde trainingen op het lichaam etc. Als jij te lui bent om te lezen dan laat je het toch.

[Nikos]

Ik ben zeker te lui, en ik denk 99% hier op het forum.
Je kan hier nauwelijks een inhoudelijke reactie op terug verwachten, zo veel is het.
Al had je maar de moeite genomen om er een paar dingen uit te lichten (vet). En de rest voor de vorm laten staan, om te laten zien in welk kader het gezegd werd.

Maar wat je nu geplaatst hebt kun je vergelijken met een discussie over religie - en jij die de hele Bijbel plaatst om aan te tonen dat het ook een goede Godsdienst is.

Nu we het er toch over hebben, pak even drie quotes uit die lap tekst die jij belangrijk vindt. Eventueel jouw commentaar in het Nederlands...

[Kevster]

Het kan mij echt geen reet roesten of jij of iemand anders het leest. Ik bied het alleen aan. Ik voorzie iedereen van de kans iets heel interessants te lezen.

Maar ik kan je garanderen als je een kwartiertje vrij maakt en je op je gemak dat stukje tekst leest er een wereld voor je op gaat. En als dat niet genoeg voor je is dan lees je het fijn niet.

/peace out

Edit: Ohja, en je had gelijk. Dat stukje komt namelijk echt uit de bijbel.

[marnop]

Het is vaker aangetoond dat een naturel het beste een betreffende spier in een periode van 4-5 dagen moet aanspreken. Maandag en weer op donderdag of vrijdag is een veel voorkomend fenomeen. Gebruik het zelf ook regelmatig. Maar van supercompensatie kun je volgens mij niet spreken op zo'n korte termijn.

In mijn ogen betekend super compensatie dat er meer hersteld wordt dan dat er schade aan de spier is toe bedeeld. En wat mij betreft vind dat niet plaats in zo'n korte periode. Met geluk kun je net alle schade herstellen, maar over compensatie komt er niet. Het is als een kuil die gegraven wordt. Dan vul je het weer op, maar voordat het helemaal gerepareerd is komt de volgende bom weer. In de loop der tijd wordt de kuil beetje bij beetje alleen maar dieper. Super compensatie komt pas als je na een periode even een 7-9 dagen (actieve) rust neemt.

Dit betekend overigens niet dat je geen kracht of spiermassa toename hebt, maar dat heeft niets met super compensatie te maken.

Je zit bijna goed met een kuil graven en weer dicht gooien.
Heb je wel eens gemerkt dat als je de kuil dicht gooit dat er dan een hoopje hoger ligt daan voordat je de kuil had gegraven?
Dat zelfde gebeurt bij supercompensatie als je traint op het moment dat dat hoopje er op ligt dan krijg je supercompensatie, train je te vroeg dan zak je in de kuil weg, train je te laat dan is de kuil(het hoopje) alweer afgevlakt.

Het gebeurt bij elke training met overload.


hier nog een bron van de duizenden:
Gezond sporten: elementaire kennis voor beginners

Fase 1 : vermoeidheid Tijdens de inspanningsfase worden diverse mechanismen in het lichaam aangesproken, zoals de levering van energie, de afvoer van afvalstoffen, enz. Een ongetraind lichaam raakt al snel overbelast door de inspanning en dit uit zich als vermoeidheid. De vermoeidheid neemt stelselmatig toe en de activiteitsreserve daalt steeds verder.
Fase 2 : herstel Na de inspanning duurt het een tijd vooraleer de normale werking van het lichaam hersteld is. De energievoorraden in het lichaam moeten immers opnieuw aangevuld worden. De afvalstoffen die in de spieren achtergebleven zijn, moeten afgevoerd worden en eventuele schade, bv. aan overbelaste spiervezels moet hersteld worden. Het prestatievermogen is tijdelijk lager dan normaal.
Fase 3 : supercompensatie Het herstel na de inspanning blijft nog even aanhouden nadat het lichaam de oorspronkelijke toestand bereikt heeft. Het lichaam verstevigt dus een aantal functies zodat het beter gewapend is voor toekomstige inspanningen. Deze verbetering wordt het trainingseffect genoemd. Tijdens deze fase kan men meer inspanning aan dan oorspronkelijk.
Fase 4 : daling tot beginsituatie Wanneer er geen inspanningen geleverd worden, daalt de opgebouwde reserve geleidelijk aan weer tot het oorspronkelijke niveau.

[marnop]

Leuk stuk van Lyle over muscle growth. Ik had gehoopt dat er iets nieuws in zou staan behalve de oude koek. Alles wat er in staat heb ik al eens gezegd. Er staan wel een paar kleine foutjes in, hij haalt volume training en pomp training(fitness) door elkaar, maar goed. Is een kleinigheidje.

Er staat voorzover ik zien kon niets in over supercompensatie, dus het voegt verder sowieso niets toe aan de discussie.

Dus wat dat allemaal betreft, hetgeen je gisteravond hier even liet zien en de toevoeging met dit stuk wat verder niet relevant is en slechts bevestigd wat ik altijd en overal ook al zeg zonder ook maar iets van Lyle te hebben gelezen...maakt je

laat maar zitten verder voor ik dezelfde weg in ga als jij regelmatig leuk vindt te bewandelen.

[Snuff-Sann]

Understanding What Builds Muscle

By Paul Delia

In The Quest to Gain Muscle Size and Strength, Many Forget Why They Train!

There is no definite right or wrong way to train. There are however, better and more efficient ways to build muscle. I have developed an approach to building muscle that far exceeds any other training method I have seen to date. It's called Max-OT™ - Maximum Overload Training™.

Max-OT is not a complicated program. It revolves around the basic fundamental physiological factors that make muscle grow. This is what makes Max-OT so effective for everyone that follows it. It does't matter if you are a genetic freak or genetic geek, Max-OT will maximize your muscle growth faster than any other training approach. The only way Max-OT will not work for you is if you don't follow it. If you do, watch out. You're going to experience more muscle growth and strength increases than you ever thought possible.

The More You Know The Less You Grow

Let me take you back a bit. Can you tell me at what point in your training did you gain the most muscle size in the shortest period of time? Let me guess. The first year you started training seriously. Am I right? Why do think this is? After all, you didn't know anything about weight training. Certainly not as much as you know now. So why is it as you get "smarter" and learn more about "how to train" your gains in muscle size and strength come slower?

You need to really think about this. The more you learn - the less you gain. Doesn't make sense does it? Here's the reason - you have been learning - or should I say, you have been taught all wrong.

When you first started training you didn't know what you were doing. You always wanted to see how much you could lift, your form was sloppy and your routines were unorganized. But you gained lots of muscle and lots of strength! How could that be? People are always saying, "You always gain a lot of muscle when you first start." But why? No one has been able to give me a plausible answer outside of "You just do."

My firm belief is, the reason you gain so much when you first start is because you are always challenging yourself. Your form is loose and you train heavy from a relative standpoint. Basically you train with a very primitive form of Max-OT but you don't realize it.

As the months role along and you get more involved in your training you begin to commit your first sin - you start reading the magazines (or catalogs as they should be called). And in the pages of these magazines are all the training routines of all the top bodybuilders. With pictures too. You know, the ones where they are all screaming during each rep like someone has a blowtorch to their ass.

As you read these routines you learn about forced reps, super sets, giant sets, pyramids, drop sets, strip sets, 2 a day splits, 3 hour workouts, 25 sets per body part, strict form, and on and on and on. Then comes the second sin - you start training the way the magazines tell you to train. You actually start doing all this garbage. And what happens? Gains in muscle size and strength start slowing way down to little more than a crawl and many times not even that.

I know, I know, some of those articles sound pretty damn convincing. And hell, the more you train the more you gain - right? Wrong!

Why You Do What You Do

Let's step back and review your approach to building muscle. The first thing you need to do is ask yourself why you are training the way you are training. And if you can't give yourself a logical and realistic answer then you don't need to be training that way. It's that simple.

Overload and Intensity

There are two main training components that build muscle - overload and intensity. And not just overload and intensity but maximum overload integrated with maximum intensity.

It's the integration of these two factors that will determine the rate at which your training encourages muscle growth. Overload without intensity is just half the equation. Intensity without overload is just intensity.

4 to 6 Reps

Max-OT stipulates that you use maximum weight for 4 to 6 reps. This rep range tied to the weight that limits you to between 4 and 6 reps is the ideal weight-rep overload force for maximum muscle fiber stimulation and forced muscular adaptation.

Understand that in order for a muscle to grow it must have a reason to grow. Overload required for maximum muscular contraction and force is that reason. Overload is applied through maximum weight utilization and not through high volume reps coupled with moderate weight. Total volume of work is not an indication of muscular overload. Total volume is just total volume.

Using maximum weight for 4 to 6 reps (the weight used must allow at least 4 reps but must also be heavy enough that you will not be able to do more than 6 reps) involves maximum fiber recruitment and fiber overload. Overload is the reason for muscle to grow. It forces muscle fibers to respond through growth. Without overload a muscle has no reason to grow.

Sets - How Many?

Most people do way to many sets. It's strange but for some reason everyone thinks they need to do at least three sets of every different exercise they do. Where did this come from?

Max-OT prescribes 6 to 8 total sets. That is it. Do not exceed this amount. You see, Max-OT is such an intense approach to building muscle that this is all the muscle needs for total fiber overload. The biggest mistake most everyone makes is doing way too much volume. Most people over-train and never even know it. Over-training will stall muscle growth in its tracks!

For some reason, probably because of the macho stigma that has manifested itself with bodybuilding, people think they should train until they are completely drained of all energy, until they have to be scraped off the gym floor. This is wrong and will not promote efficient muscle growth.

Again, exhaustion or fatigue is not overload. Fatigue is counterproductive to building muscle. When you fatigue a muscle before you have achieved overload, you cannot maximize muscle growth.

Training Frequency

Train each muscle group once every 7 days. This is very important for two primary reasons.

It allows you to train one muscle group per workout. This creates the highest mental and physical intensity possible. This is essential to maximum muscle growth. You can use heavier weights and mentally focus more during each and every rep you do.

It allows for full recuperation between workouts. Training a muscle before it is fully recuperated puts you in a downhill spiral to over-training. Over-training will whittle away at muscle tissue and mentally defeat your efforts to build maximum muscle. Avoid Training Mistakes

Understanding that overload induces muscle growth is the first major step in a successful Max-OT program. Do not confuse overload with fatigue. This is a common mistake. Overloading a muscle group induces maximum growth response by forcing the muscle to adapt to the increased load. If a muscle has no reason to adapt (grow) it will not. Fatiguing a muscle through high rep training only encourages increased time to exhaustion or muscular endurance.

Fatigue is fatigue and nothing more. Fatiguing a muscle will not induce growth and plenty of research suggests fatigue induces physiological responses that are counterproductive to muscle growth.

As far as building muscular size and strength is concerned there is no place for high rep, high set training. High rep training does not overload the muscle sufficiently to induce a maximum growth response. The only time reps over 6 should ever be performed is during your warm-up sets. Warm-up sets are strictly for warming the muscles and joints up. Again, avoid fatigue during warm-up sets.

Mindset When Your Hand Touches The Bar

The best way I have found to approach training is to adapt the philosophy I am about to spell out.

Anytime you wrap your hand around a bar - from that moment forward, until you release your grip, only one thing should be on your mind - to build the maximum amount of muscle you possibly can.

Adopting this mindset and mentally repeating it to yourself each time before you do a set will propel your gains like you wouldn't believe. This is an integral part of Max-OT training.

As you can see, adopting the correct mental approach is just as important as the mechanical aspects of Max-OT. Integrate the two and you have what is the ultimate training approach for building maximum muscle size and strength - Max-OT.

Max-OT Summary

Warm-up to warm-up - nothing more. Overload the muscle! Overload the muscle! Overload the muscle! Do 4 to 6 reps to failure. This means the weight used should allow you to get at least 4 reps but no more than 6. If you can't do 4 reduce the weight. If you can do more than 6 go heavier! Sets - do 6 to 8 total sets per muscle group. Train each muscle group once every 7 days. Train with maximum mental and physical intensity. For weight - when in doubt go heavier! Always error to the heavy side. For sets - when you are unsure of whether you should do 1 more set - don't! More is not better. Anytime you train you are doing so to build muscle. There is no such thing as "light-days". Don't waste time or energy on wacky training theories or routines. Be smart and do what builds muscle, not what some writer says builds muscle. Implementing Max-OT will be the most exciting experience in building muscle you'll ever have. You'll spend less time in the gym and make more gains than you ever have. What more could you ask for?

[Iron Mind]

Dit betekend overigens niet dat je geen kracht of spiermassa toename hebt, maar dat heeft niets met super compensatie te maken.

Supercompensatie is toch dat je lichaam zich zo wil aanpassen om beter bestand te zijn voor de volgende eventuele nog zwaarde belasting van de spieren door middel van herstel (en eventueel groeien in geval van krachttraining). Eveneens dat duursporters door eerst hard te trainen daarna een periode rusten en goed te eten om hun spieren door supercompensatie meer koolhydraten in de vorm van glycogeen te kunnen laten opslaan en zo beter voorbereidt te zijn voor hun wedstrijd. Spierhypertrofie voor krachtsport staat dan toch wel degelijk in verband met supercompensatie, lijkt mij of dat nou voor bodybuilding is of duursport..

[Falstyr]

nee super compensatie is dat je zodanig hersteld dat je meer hebt dan waar je mee begint. Maar dat krijg je niet als je maandag en vervolgens donderdag/vrijdag weer traint. Dan vindt normale compensatie/herstel plaats. Die tijd is gewoon te kort om voor super compensatie te zorgen.

De reden dat bodybuilders 1x in de x maanden een week rust hebben en powerlifters 1x in de x weken rustig aan doen is voor die super compensatie. En om te zorgen dat het lichaam niet overbelast raakt door constant met hoge gewichten te trainen.

[Nikos]

[B]Understanding What Builds Muscle[/

The More You Know The Less You Grow

Amen.

[marnop]

pffff, wordt soms wat moe van. Hier een stukje uitleg inclusief gemiddelde herstel uren.
Zoals in de meeste cursusboeken ook wordt aangegeven.

Supercompensatie
De grootste fout die de meeste mensen maken is te denken dat je van trainen beter wordt!
Na een training heb je een bepaalde vermoeidheid opgebouwd. Je energie en vochtbalans is verstoord, je
hormonensysteem is verstoord, je spieren voelen niet meer het zelfde aan als voor de training. Je bent dus na een
training in een mindere fysieke toestand dan voor de training.
Na de training komt eigenlijk het belangrijkste "mechanisme" op gang. Door je energie voorraden weer bij te vullen en
vooral door te rusten, zal je lichaam zich weer gaan herstellen.
Maar een eigenschap van levende organismen, is dat ze zich niet alleen gaan herstellen tot de beginsituatie, maar zelfs
tot een beetje sterker als voorheen. Dit principe heet de supercompensatie. Er zijn verscheidene voorbeelden van
supercompensatie.Door bvb een heel kleine hoeveelheid van een virus te vaccineren (het lichaam even verzwakken), zal
het lichaam reageren door sterker te worden tegen het virus. Of wanneer we een bot breken, zal het bot terug aan elkaar
groeien, en de breuk wordt sterker dan het oorspronkelijke bot, om er voor te zorgen dat het daar niet meer zal breken:
Dit principe gaan we in de trainingsleer nu keer op keer toepassen om steeds beter te worden.
We beginnen dus aan een training met een bepaalde fysieke toestand. Door het trainen vermindert deze fysieke
toestand (fase1). Zodra de fysieke inspanning wordt gestopt, gaat het lichaam zich beginnen herstellen tot de
beginsituatie (fase 2) en zal dan zelfs de beginsituatie overstijgen (fase 3). Dit fenomeen van supercompensatie blijft

echter niet aanhouden. Na enige tijd is het effect van de supercompensatie verdwenen, en zakt de fysieke toestand zelfs

onder de beginsituatie.

Wanneer we nu de volgende training telkens gaan aanvatten op het moment dat het lichaam de maximale
supercompensatie heeft bereikt, gaan we de fysieke toestand stap-voor-stap gaan verbeteren:
Indien er te veel tijd zit tussen de opeenvolgende trainingsprikkels, gaat het effect van de supercompensatie verloren. We
blijven als het ware ter plekke trappelen:
Wanneer de trainingsprikkels elkaar te snel opvolgen, en er te weinig tijd wordt genomen om het lichaam te laten
herstellen, zal men systematisch minder en minder gaan presteren. Dit fenomeen is de overtraining:
Het komt er dus op aan om het precieze moment van supercompensatie te vinden. Helaas is dit geen exacte
wetenschap. Het is niet makkelijk dit moment te bepalen. Het moment van supercompensatie is afhankelijk van een
aantal factoren:
* de atleet zelf: iedereen is anders, iedereen reageert anders op trainingen en zal op een andere manier herstellen van
zijn/haar training.
* de getraindheid: een beter getrainde atleet zal ook beter reageren op trainingen, en sneller herstellen.
* voeding: het is belangrijk na een training voldoende koolhydraten en vocht op te nemen. De reserves moeten weer
aangevuld worden en de schade van de inspanning moet hersteld worden.
* de aard van de training: afhankelijk van het soort training, zal er meer "schade" aan het lichaam toegebracht worden,
en zal het herstel langer duren. Individuele factoren spelen hier weer een heel grote rol, maar deze tabel kan een idee
geven hoeveel recuperatie tijd er nodig is na verschillende trainingsvormen:
Type training
Hersteltijd

extensieve duurtraining
18 uren
LSD training
72 uren

intensieve duurtraining
48 uren
tempo duurtraining
48 uren
intensieve intervaltraining
72 uren
krachttraining
60 uren
* kwaliteit van de recuperatie: een degelijke nachtrust, actieve recuperatie trainingen, gezonde voeding brengen bij tot
een goed herstel.
* leeftijd: iets oudere atleten zullen wel merken dat het in de loop der jaren meer tijd kost om van een zelfde
trainingsprikkel te herstellen.
De ochtendpols is een behoorlijk goede indicator van de mate van herstel. Een ochtendpols die 5-10 slagen hoger is dan
normaal kan duiden op een onvolledig herstel. Maar het is dus onmogelijk zo te zeggen wat voor een bepaalde atleet het
precieze moment is om van de supercompensatie te profiteren. Het is een kwestie van de bovenstaande info in
gedachten te nemen, en trachten "aan te voelen" wanneer de supercompensatie maximaal is.
Verminderde meeropbrengst
Het opdrijven van de trainingsarbeid en het principe van de supercompensatie kent uiteraard zijn grenzen. We kunnen
niet tot in het oneindige blijven verbeteren. In het beginstadium van de trainingen, zal men enorme progressie maken
door een bepaalde trainingsprikkel te geven. De meeropbrengst van die training, zal met de tijd afnemen. De

trainingsprikkel kan dan wel opgedreven worden, maar ook daar zijn uiteraard grenzen aan.

[marnop]

En de laatste, verder moet iedereen maar zelf weten wat die er mee doet.
succes.

[basil1944]

Maar ik kan je garanderen als je een kwartiertje vrij maakt en je op je gemak dat stukje tekst leest er een wereld voor je op gaat. En als dat niet genoeg voor je is dan lees je het fijn niet.


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