10-15 sessions 30-60 minutes Alexander 2013 Athletic training Average class Average class duration Average duration Average duration classes Biss Workout Biss Workout hard-growing Bodily contact Brian Haycock Chlamydia potency Comprehensive Powerlifter Comprehensive Powerlifter Training Exciting words Exciting words phrases Fish source Fish source hormone Frequency sexual However there Hypertrophy Specific Hypertrophy Specific Training Matt Biss Mobile phone One-Squat Training Powerlifter Training Session reps Session reps sets Specific Training Squat Magic Squats stimulate Super Training active ingredients activity erection addressed woman adhesions fallopian adhesions fallopian tubes affect female affect female libido affect potency amino acid amino acids amount time amount time training answer 2013 answer 2014 answer 2015 aphrodisiacs women approaches Number approaches Number repetitions arouse longer arouse longer novelty arouse wife athletic performance available methods bench press beneficial effect better excite better excite girl bike increase bike increase potency blood circulation body weight boiling water breast Make breast massage bring closer bring closer your calms nerves cardiovascular system closer your confident macho considered most contact urologist cream gels create thematic create thematic site demonstrate your dietary supplements dietary supplements improve dietary supplements potency distance keep distance keep relationship docosahexaenoic acids does change does woman does woman recognize doing exercise each other effect alcohol effect mint effect running effects alcohol effort method endocrine system erectile dysfunction erection Exercises erection first erogenous zones excite woman excite woman Exciting exciting massage exciting massage woman exercises range exercises range repetitions explain urologist facial expressions fallopian tubes fatty acids female hormones fibers dominate fibers total first lesson folk remedies frequency training gain muscle gain muscle year gels potency girl distance glutamic acid glycolytic fibers good ratio good ratio repetitions half sets hard gainer hard gainers hard gains holding loads holding recovery hormone pool hydrogen ions improving quality increase muscle increase number increase strength increase testosterone infectious diseases intensity intensity intensity weights internal intensity intimate massage intimate zone lead infertility lesson weeks lower back main thing male doctor male hormones male potency married woman massage woman maximum effort minerals amino mint potency most important most likely muscle abdomen muscle fiber muscle fibers muscle group muscle mass myofibrils muscle need contact need contact urologist needs said nervous system neuromuscular communication number repetitions nutrition recovery omega-3 fatty parts body person doing person doing exercise post-training sensations potency Chlamydia problem potency programs recommendations prolong erection prolonged erection prostate gland prostate massage quite possible range repetitions recognize impotent relationship distance repetitions sets reps sets reps sets Session romantic dinner rules etiquette running cycling same time sergej 2014 sexual arousal sexual intercourse slightly wider spasibo answer straighten your straighten your arms supplements improve testosterone levels this issue this property total number total number repetitions training nutrition transfer load transmitted diseases vasodilating effect vitamins minerals volume intensity week week week week week whole body work failure working weight your arms your body your hands your knees your partner “working” muscle “working” muscle fibers

BOSST, or what is common between Mentzer and Sergeyev

post-training sensations

BOSST, or what in common between Mentzer and Sergeyev |

Sergeev vs. Mentzer

The BOSST method developed in the 70s by Professor Yu.P. Sergeev, can rightfully be compared with the "Super Training" of the American M. Mentzer. His ideas were published in the article On some theoretical developments and the experience of introducing the achievements of biological science into sports practice (Nauchn.-sport. Vestn., 1980, No. 5, p. 14-19). The only significant at first glance methodological difference of Yu.P. Sergeeva is that he developed his training technique based on research material from athletes engaged in rowing, not bodybuilders. However, some fundamental principles of training organization have much in common..

Biologically based sports training system

BOSST, or "Biologically justified system of sports training", is a variation of the method of varying loads - translating (heavy) and holding (recovery). As in the "Super Training", the period between hard training is very noticeable (more on that later). The only caveat is that M. Mentzer did not introduce rehabilitation training in his training, which was very useful in terms of recovery processes after heavy loads.

post-training sensations

Translation and retention training

According to the BOSST methodology, having completed the translation training, for several days, as according to the "Super Training", the athlete is resting. During this period, the muscles recover energy resources and restore the integrity of muscle fibers destroyed by training. After the recovery phase is completed, the so-called holding loads are introduced, the purpose of which is to regularly induce protein synthesis in the body.

Features of translating (heavy) training

The volume and intensity of the transfer load is largely determined by the athlete's level of fitness, but here you need to focus on post-training sensations. Mild post-workout muscle pain in the first one or two days after the transfer load can be a sign of achieving the goal, but longer or stronger depressing pain, as well as unnecessarily comfortable sensations, are signs of an incorrectly selected volume and intensity of the translation workout..

post-training sensations

A sign of completion of the first phase of adaptation (during which there are no training loads) can be considered the disappearance of post-training sensations in the muscles - this is a signal that it is time to introduce holding loads.

Features of holding (light) training

The volume and intensity of the holding (recovery) loads are selected in such a way as to exclude post-training sensations in the muscles the day after training. Exercises that are too light will be ineffective, therefore it is necessary to approach the load threshold as much as possible (but not to cross it), followed by a new catabolic response of the body, which manifests itself in the form of post-training muscle pains. You can experiment with a break between holding loads, but it should last from one to three days.

Experiments are also possible with the duration of the phase of holding loads - a feeling of a general surge of strength can serve as a guideline of readiness for a new transfer load. It is necessary to select the rest interval between heavy translating loads so that with a new translating load, an increase in the results in training exercises is observed. During a new transfer load, one must be able to increase either the number of repetitions with the same weight or the weight of the projectile with the same number of repetitions. A guideline in the approximate duration of the training steps is given in the article by Sergeyev - this is 7-18 days.

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holding loads, transfer load, post-training sensations, Super Training, volume intensity, holding recovery