Séance 1 : 4 reps à Xkg en 2/0/4 - durée de la série : 24'
Une victime de plus du suisse fou .Plasma a écrit:séduit par les théories de Vince [...] je n'ai récolté que fatigue accumulée
ca revient +/- au meme (différence au niveau du recrutement peutêtre), on augmente l'effort.
et c'etait une blagueBody a écrit:C'est le tempo par rep et le temps sous tension de la série.
Puisque le recrutement varie tout au long du mouvement, je me demande si ralentir la négative ne va pas avoir des incidences (positives ou négatives) sur la stimulation.
Fab5533 a écrit:Dans le film JetSet avec Lambert Wilson et... Le Bihan c'est ça ?
Un autre forumeur l'avait en signature.
En tout cas c'est un bon résumé de ton parcours.
Although the exact stimulus for growth is not known, research supports one or more of the following factors as critical to stimulate growth : high tension, metabolic work, eccentric muscle actions and the hormonal response to training.
Tension : For a fiber to adapt, it must be used during an activity. muscle fiber recruitment is primarily determined by the load which must be lifted. The minimum tension considered to stimulate growth and strength gains is roughly 60% of 1RM. Muscle fibers continue to be recruited up to about 80-85% of 1RM at which time further force production occurs through rate coding. Therefore optimal Type II muscle fiber involvement will occur with loads between 60-85% of 1RM (approximately 6-20 reps).
Metabolic work : Once a muscle fiber is recruited, it must do more work than normal for adaptations to occur. Recent research has found that muscle growth is greater with longer sets and that the metabolic changes (increased blood metabolites such as lactic acid, phosphate, etc) seen with longer set times may be part of the growth stimulus. It has also been suggested that increased levels of lactic acid may play a role in the growth stimulus possibly explaining why sets of 20-60 seconds (in the anaerobic glycolysis range) seem to give better growth than shorter sets.
Time under tension : Tension and Metabolic work combined make up the time under tension (TUT) hypothesis of growth. TUT simply says that fibers must develop sufficient tension for a sufficient time period to adapt. While the exact amount of time necessary to stimulate growth is not known and will most likely vary from muscle fiber to muscle fiber, it has been suggested that set times between 20-60 seconds (corresponding with anaerobic glycolysis) be used for one or more sets. Even within the context of high tension for sufficient time, growth is not guaranteed. We also need to consider how the time under tension is spent. Although muscles only contract, depending on the relationship between the force generated, and the load which must be lifted, one of three types of muscle actions can occur.
- The first is referred to as a concentric muscle action, where the muscle shortens while contracting, lifting the weight.
- The second is isometric muscle action, where the muscle does not change length while contracting, and the weight does not move.
- The third is eccentric muscle action, where the muscle lengthens while contracting, and the weight is lowered.
Performing 40 seconds of pure concentric work is not the same as performing 40 seconds of isometric work is not the same as performing 40 seconds of pure eccentric work. The third part of the growth stimulus is thought to be the eccentric muscle action, which has different characteristics than concentric or isometric actions.
Eccentric muscle action : Numerous studies have compared concentric only training to eccentric only training. Most find that the eccentric training groups experiences more growth even when the total number of repetitions (time under tension) performed by both groups is identical.
There are a number of physiological differences between the performance of concentric and eccentric muscle actions, summarized below. In general, force capacity during an eccentric muscle action is approximately 30-40% greater than that during a concentric muscle action. That is, if 100 pounds can be lifted by a muscle, typically 130 to 140 pounds can be lowered.
Additionally, Type II muscle fibers (which show the greatest amount of growth) are preferentially recruited during eccentric actions. As Type II fibers have a greater force production capacity than Type I, this may partly explain the greater strength seen during eccentric training.
During eccentric muscle actions, fewer muscle fibers are recruited. This means that the fibers recruited receive more overload per fiber which may explain the preferential growth seen. Finally, eccentric but not concentric lifting stimulates protein synthesis.
If eccentric actions are the primary stimulus for growth, the question arises of why perform concentric (lifting) muscle actions at all? First and foremost, concentric actions are responsible for most of the metabolic work during training contributing 84% of the total metabolic work. Additionally, concentric strength limits eccentric strength. That is, you can only lower as much weight as you can lift unless you have partners lift the weight for you, so that it can be lowered. This implies that periods of concentric only training (to improve concentric strength capacity) may be useful so that more weight may be used during the eccentric portion of the lift.
A final observation about eccentric training is that heavy eccentric loading is associated with most of the muscle soreness from training. Twenty-four to thirty-six hours after training, soreness occurs and is called delayed onset muscle soreness (DOMS). DOMS is thought to reflect direct mechanical damage (small tears) in the muscle fibers. Following eccentric induced trauma, the muscle undergoes an adaptation to prevent further damage and DOMS from the same overload.
It has also been suggested that tears to the cell membrane allow calcium to flow into the cell, activating enzymes which break down protein. Full recovery from this type of eccentric trauma is completed with 4-7 days suggesting that the same muscle should not be worked any more frequently than that, at least not with heavy eccentric contractions.
To stimulate the maximum number of fibers requires performing a high set time with a high tension (within a range of 20-60 seconds). As each fiber has a different fatigue time (based on its physiological characteristics), each will require a relatively shorter or longer set time to lock up and be damaged. As only the fibers which are fatigued and damaged will adapt by the subsequent eccentric contraction, varying set times may be necessary for optimal growth.
Progressive overload: the ultimate determinant of growth
The ultimate key to larger and stronger muscles is progressive overload. Individuals have achieved growth using from 1 rep to 50 reps with a number of different protocols, so it is impossible to say unequivocally that there is a ‘best’ program for stimulating growth. As long as stress continues to be applied to the body and muscles are forced to work against progressively greater loads, assuming adequate recovery and nutrients are provided, growth should occur in the long run.
Mon: Lower
Squat: 3-4X6-8/3' (3-4 sets of 6-8 with a 3' rest)
SLDL or leg curl: 3-4X6-8/3'
Leg press: 2-3X10-12/2'
Another leg curl: 2-3X10-12/2'
Calf raise: 3-4X6-8/3'
Seated calf: 2-3X10-12/2'
Tue: Upper
Flat bench: 3-4X6-8/3'
Row: 3-4X6-8/3'
Incline bench or shoulder press: 2-3X10-12/2'
Pulldown/chin: 2-3X10-12/2'
Triceps: 1-2X12-15/1.5'
Biceps: 1-2X12-15/1.5'
For the thu/Fri workouts either rpeat the first two or make some slight exercise substitutions. Can do deadlift/leg press combo on Thu, switch incline/pulldown to first exercises on upper body day. A lot depends on volume tolerance, if the above is too much, go to 2-3X6-8 and 1-2X10-12
Alban a écrit:Concernant la fréquence, l'auteur de ce que tu cites Plasma, a un peu évolué depuis. Il considère que l'optimal est proche de 2 fois par semaine
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.
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), 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".
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.
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.
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.
I know full body workouts are out of vogue in bodybuilding these days, but that's what you're going to do. One of the main reasons is that training upregulates the enzymes responsible for glycogen synthesis and storage to higher levels than simple carbohydrate depletion can accomplish. Training also improves insulin sensitivity and glucose transport but, as with enzyme activity, this only occurs in the muscles that get trained. Training the entire body ensures that the incoming carbs will be stored at a maximal rate in all muscle groups. A split routine would not accomplish this.
Effiks a écrit:avec un training pareil il est comment ce mec!!!
The big debate is over the speed at which the descent is done. Many deadlifters feel that lowering heavy weights is dangerous and will essentially drop the bar, resetting before every rep. Others prefer to control the bar down fairly quickly, still needing to reset. Others will use a relatively slow eccentric so that they end up in the proper position at the bottom to start the next repetition. The latter is probably better for mass gains due to the importance of eccentric contractions for growth.
Mon: Lower
Squat: 3-4X6-8/3' (3-4 sets of 6-8 with a 3' rest)
SLDL or leg curl: 3-4X6-8/3'
Leg press: 2-3X10-12/2'
Another leg curl: 2-3X10-12/2'
Calf raise: 3-4X6-8/3'
Seated calf: 2-3X10-12/2'
Tue: Upper
Flat bench: 3-4X6-8/3'
Row: 3-4X6-8/3'
Incline bench or shoulder press: 2-3X10-12/2'
Pulldown/chin: 2-3X10-12/2'
Triceps: 1-2X12-15/1.5'
Biceps: 1-2X12-15/1.5'
Tom Weldon a écrit:Excellente cette routine.
Alban a écrit:Tom Weldon a écrit:Excellente cette routine.
Pendant un temps en tout cas.
Au bout de 8 mois, j'en suis arrivé aux limites et je ne progressais plus.
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