note: pour squat et SDT , c'est un peu différent
par exemple faire pas assez lentement une repetition ^peut ne pas nou faire prendre de masse
moi je prend le temp qui faut!
Pierrick a écrit:c'est quoi ta notion du lourd? 60% de 1 RM
Lourd (90% mini de 1RM) = 5mn de repos minimum !!!
Peter a écrit:Pour ne pas perdre trop de temps: est-ce qu'on pourrait imaginer par exemple faire une série dc, puis une série rowing, puis de nouveau dc etc...?
c'est cool, j'avais peur de faire des pauses trop longues, notamment au DC et au SDT. En fait, je dois tourner autour de 4 minutes : 3 minutes réelles plus la minute de concentration et de renforcement psychologique avant de soulever la barre.Fabrice P. a écrit:En force, c'est 2 minutes mini, 3-4 min better.
Why Aren’t Many Powerlifters More Muscular?
It’s true that some super-strong powerlifters don’t have appreciable amounts of muscle tissue compared to their strength levels. But when these same powerlifters quit competing and switch over to "bodybuilding" methods, they pack on some serious muscle. Is that proof that powerlifting methods don’t build muscle? Hell no! Here’s my thought process on the issue:
1. Many powerlifters perform old-school set/rep parameters such as 3 x 3, 4 x 2, and 6 x 1 along with long (~5 min.) rest periods for their competition lifts. With volumes like that, very few trainees will ever add significant amounts of muscle tissue. The volume is too damn low! If they upped the volume (i.e., performed more sets), hypertrophy would skyrocket. In other words, one of the main reasons why traditional powerlifters don’t hypertrophy is due to the fact that their session volume is too low.
Note: Sometimes powerlifters want to stay in a certain weight class so excess hypertrophy (weight gain) isn’t something they want.
2. Powerlifters who seek hypertrophy by performing a greater volume are able to better recruit high-threshold motor units. This leads to massive hypertrophy. Remember, high levels of maximal strength will allow you to build more muscle due to more efficient motor unit recruitment once the volume is increased.
3. Many powerlifters lift super fast. Increasing your speed increases your ability to develop maximal strength. Developing maximal strength leads to better capabilities to gain muscle, period.
Hopefully, that’s enough evidence to convince you. Let’s take a look at a program that’s going to escalate hypertrophy and maximal strength!
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