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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

Gorbov A.M. Muscle Growth Secrets

Powerlifter Training

Gorbov A.M. The secrets of muscle growth |

The most important principles of forming the strategy and tactics of the training process from the book "Comprehensive Powerlifter Training: Winning the Tournament" (2006) are proposed. These principles underlie any scientific scheme of athletic training..

1) For optimal physical development, training should include exercises involving various muscle fibers in the work. A muscle fiber is a giant muscle cell surrounded by a sheath - a sarcolemma, inside which contains a sarcoplasm, which includes intracellular elements - nuclei, mitochondria, myofibrils, ribosomes, etc. In turn, muscle fiber can be divided into two components - contractile (myofibrils) and energy (mitochondria).

Comprehensive Powerlifter Training

2) To ensure both myofibrillar and mitochondrial (sarcoplasmic) muscle hypertrophy, an athlete must use various training methods in classes that cause specific adaptive processes in muscle fibers. The processes of adaptation to various inadequate conditions, namely, intensive power training, lead to the restructuring of the body's vital functions. It is especially important for us that in urgent adaptive reactions there is an increase in the formation of metabolites and hormones, as well as adaptive protein synthesis. Due to this, the functional power of working cells and their structures increases, that is, the fitness of the muscles and the body as a whole increases. Thus, all adaptive changes lead to an increase in muscle volumes and their strength, and they occur not during work, but during recovery.

3) The processes of muscle growth are triggered not by volume (duration), but by the intensity of the load: training should be relatively short and fairly intense.

muscle fibers

4) There should be adequate rest between workouts so that unnecessary activity does not interfere with the unfolding processes of compensation and supercompensation. Compensation is the period of restoration of working capacity, reduced as a result of tedious work. Supercompensation is a period of increased efficiency. Supercompensation leads to a thickening of muscle fibers, an increase in muscle mass, an increase in the thickness of motor nerve fibers, the number of nerve branches, the number of myofibrils in muscle fibers, etc. All this is defined by the term working hypertrophy.

5) In order to prevent overtraining, as well as the loss of the phase of supercompensation and a decrease in physiological shifts, the volume and intensity of training should be varied by periods. If after maximum load light work follows (for example, jogging lasting about 20 minutes), then lactic acid is mostly oxidized in skeletal muscles and is used by the heart muscle. Then recovery is faster. In addition, lactate burns in slow muscle fibers, which are practically not subjected to stress during strength training, so such a run has a training effect, and you are more trained. A similar effect is achieved if the athlete performs the same work with less intensity in the next lesson, that is, during a series of trainings he builds the load in a wave-like fashion, giving himself the opportunity to recover. Of course, the ability to recover is largely genetically determined, but highly qualified or trained athletes recover much faster than less trained ones. So recovery processes are also trainable.

6) In order to ensure hypertrophy of muscle fibers, an athlete must eat well to satisfy the needs of both energy and plastic metabolism. A special role is played by complete proteins rich in essential amino acids.

Source: Comprehensive Powerlifter Training: Winning a Tournament / Comp. A.M. Humps. Moscow; Donetsk, 2006.

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muscle fibers, Comprehensive Powerlifter, Comprehensive Powerlifter Training, increase muscle, muscle fiber, Powerlifter Training