4D4M
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# Zaslno: 23 Srp 2010 15:05
Jestli chapu spravne, tak ve svalech jsou ruzne typy vlaken, a jednotlive typy pracuji podle toho, jaky druh zateze jim odpovida, napriklad jina vlakna vice zabiraji ve svalu, kdyz zvedame 90% na 2 opakování a jiná pri 60% na 12 opakovani. Proto predpokladam lifteri na vykon zvedaji velkou vahu na maly pocet opakovani, kulturisti zase klasicky 8-12 opakovani, na objem. Co ale styl rampy, kde se pridava vaha a ubira pocet opakovani? Zvetsuje rampa vykon nebo objem, nebo od obojiho trochu? Je lepsi jezdit rampu, nebo to neni zrovna nejlepsi?
A jeste jedna vec, pred casem jsem zahledl, jak Tetsuo psal, ze by se jednou za cas mel udelat hodne velky pocet opakovani s malou vahou (treba 100x), ze to rozsiruje krevni reciste a tim zlepsuje dalsi veci, okysliceni svalu, regeneraci apod., mam tohle zacvicit pred cvikem misto pripravne serie, nebo az po nem, nebo v den, kdy ten cvik v treninku nemam?
Diky moc za odpoved 
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tetsuo
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# Zaslno: 23 Srp 2010 16:41 - Zmnil/a: tetsuo
rampa se nekonci na tech 90-95%, ale je pak nutna jeste ta 1-2 serie na vetsi pocet opakovani, a slouzi ke komplexnimu rozvoji svalu jak pises, objem i sila ?
Je to zaklad metody Force Spectrum Ramping (FSR). Ta serie s maximalnim poctem opakovani by mela stacit jedna.
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Dalsi variantou je Micro-ramping (MR) - pridava se jen mala mala a jede se tak ne tech standardnich cca 6 serii, ale asi 12. Muze to byt i 15, treba. Jede se to se zakladnim vicekloubovym cvikem.
Pak si vyberes 3-4 dalsi cviky a od tech delas jen 1 serii s vysokym poctem opakovani a jedes je do selhani. Serie muzou byt i shazovane, tv. muzes ubirat vahu a pridavat dalsi opakovani u jednoho cviku treba 2-3x.
Vetsinou se microramping a drop sets delaji u splitoveho treninku, nejlepe: push-pull-legs-arms(beach work)
A typical pushing workout might look like this
A. Bench press x 3 reps
Micro-ramping (5 or 10lbs increments) starting at 60% of your max and working up to the max weight you can dominate for all the reps. Shoot for roughly 12 sets.
B. Close-grip bench press
Perform 1 set of max reps with 70% of the top weight you reached on ‘A’
C. Incline bench press
Perform 1 set of max reps with 60% of the top weight you reached on ‘A’
D. Push press
Perform 1 set of max reps with 60% of the top weight you reached on ‘A’
E. Dips
Perform 1 set of max reps with bodyweight only
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Tenhle system pojedu asi po tom warm-upu HTH od zari.
1. týden
Push 1 – Benchpress (MR), CG bench press, incline bench press, push press, dips (triceps)
Pull 1 – Deadlift/Rack pull (MR), BB Rows/T-Rows, chest supp. rows, seated rows, inverted rows
Legs 1 – Back squat (MR), box squat, leg press, leg curls, leg extensions
Push 2 – Seated press from pins (MR), rack lockout, pin press, flyes, dips (chest)
Beach 1 – BB curls (FSR), incline DB curls, rolling tric. ext., rope tric. ext., lateral raises, face pulls, calves
2. týden
Pull 2 – Power Clean (MR), Underhand rows, Pulldowns CG, Straight hand pulldowns, Inverted rows
Legs 2 – Pin squat (MR), sumo deadlift, hack squat machine, leg curls, leg extensions
Push 1 – Benchpress (MR), CG bench press, incline bench press, push press, dips (triceps)
Pull 1 – Deadlift/Rack pull (MR), BB Rows/T-Rows, chest supp. rows, seated rows, inverted rows
Beach 2 – DB preacher curls (FSR), 1-arm cable curls, overhead DB+cable tric. ext.,front raises, rear delt raises, calves
3. týden
Legs 1 – Back squat (MR), box squat, leg press, leg curls, leg extensions
Push 2 – Seated press from pins (MR), rack lockout, pin press, flyes, dips (chest)
Pull 2 – Power Clean (MR), Underhand rows, Pulldowns CG, Straight hand pulldowns, Inverted rows
Legs 2 – Pin squat (MR), sumo deadlift, hack squat machine, leg curls, leg extensions
Beach 1 – BB curls (FSR), incline DB curls, rolling tric. ext., rope tric. ext., lateral raises, face pulls, calves
4. týden
Push 1 – Benchpress (MR), CG bench press, incline bench press, push press, dips (triceps)
Pull 1 – Deadlift/Rack pull (MR), BB Rows/T-Rows, chest supp. rows, seated rows, inverted rows
Legs 1 – Back squat (MR), box squat, leg press, leg curls, leg extensions
Push 2 – Seated press from pins (MR), rack lockout, pin press, flyes, dips (chest)
Beach 2 – DB preacher curls (FSR), 1-arm cable curls, overhead DB+cable tric. ext.,front raises, rear delt raises, calves
Nový web a fórum o posilování: http://www.body-test.cz/cs/
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