Jeg komer over en interessant nybegynner guide til trening mens jeg surfet rundt på PVLs internettsider.
Siden PVL er et kostholdsmerke, så vet jeg ikke hvor seriøst jeg skal ta hvert aspekt av guiden, men jeg synes uansett den kom ned noen gode retningslinjer.


Here goes:


1: Hitting Failure Constantly

Your muscles need to be forced to failure at least once per workout (one set, one rep, one exercise, one something). This needs to happen every workout. Maybe not every set in every workout, but you must work towards the ultimate goal of being unable to do anymore for that muscle group. Then you need to rest the specific muscle group that was forced to failure for at least 2 days. Muscles can only grow when first stimulated - that comes from the workout itself - and to actually realize that growth, rest & recuperation must follow. That's how muscles actually get bigger. Rest means getting enough food (especially protein), supplements, and between workouts. Recuperation starts even before you hit the gym. Branch Chain Amino Acids (BCAAs), glutamine, creatine and/or arginine prior to your workout, then a Whey Protein Isolate + Simple Carb drink during your training, followed by BCAAs, creatine and glutamine immediately after training - that's HardCore and it works! Of course you need to eat enough protein, carbs and essential fatty acids, and the first meal after training, is your most important - skip that and you may as well not have even bothered going to the gym. Training WITHOUT the adequate total recovery (food, supplements and ) will wipe out your gains.



2. Goal Setting and Exceeding

You need to "fail" at something. Recognizing this and then taking on that failure, teaches your muscles to grow faster. You need to keep a training log - write down what you failed at (weight, reps, total time under tension, etc, etc), and come back the next time you train that body part, to beat whatever broke you last time. The reward for beating your previous best is getting better (bigger, stronger, or faster). The punishment for not beating your previous best is a loss of the exercise you failed at. Example; each time you train chest, you will end up doing 1 exercise, with one killer set that sees you take a weight, and bang it out for 8-15 reps; you'll then pause for 15 seconds, target to do 6 more reps, pause, 3 more reps, pause, and then you just hold the weight up, for 15 seconds. The next time you perform that exercise, you would need to beat one of the four aspects (weight, reps, rest pause reps, or length of hold). If you don't - you fail - you would then have to replace that exercise in your workout plan with a different chest exercise. Then you would perform that new exercise until you failed to progress with that one, at which time you could change to a 3rd different chest exercise. This continues for all exercises perpetually. This is the most important part of this training system, constant improvement.



3. Total Weekly Volume Manipulation

Your total weekly volumes per muscle group will be very much the same as they probably are under your current training regime. The difference is a vastly different workout split. Let's say you currently do a 3 days on 1 day off training cycle. This means you probably train each bodypart once or twice per week. Your chest workout is made up of 4 sets of bench press, 4 sets of incline dumbbell (DB) press, 3 sets of flat flyes and 3 sets of pec decks or dips. Sound about right? So 14 total sets for chest, some will do more, some will do less, but none of you could possibly train to failure for all 14 sets. We already mentioned that failure is necessary to induce muscle tissue growth - so with 14 non failure sets, how much are you really growing? You're probably getting a pump, but actually creating new muscle tissue? Not likely. Four Core Training works by splitting up those 14 sets into three workouts over 7 to 9 days. That's right, you would actually train chest to failure 3 times in 7 to 9 days. On chest day one (Monday) you would do flat db bench to total failure for 1 set (after doing 2 to 3 progressively heavier warm up sets beforehand), then on chest day two (Thursday) you would do incline db (same set total as day one), then on chest day three (Sunday) you would do flyes, or dips, or any other exercise for the same sets (3 warm ups and 1 flat out set to failure). This gives you roughly the same workout (14 total chest sets) but with much heavier weights as you are rested and focused for every exercise. This is done for every body part over the course of 7 to 9 days.




4. Core Nervous System Shock with Maximum Recuperation

Your nervous system is a huge part of how big you will grow. Stress it too much and you will over train and actually shrink. Don't stress it enough and you will be an average sized, maybe even a big guy in the gym - but not even close to how big you actually want to or could get. This is why an exercise like squats (total Nervous System stimulation!) causes muscle growth all over your body, not just in your quads (ever wonder why the guys squatting with the big weights are bigger than the guys leg pressing with the big weights). In Four Core Training, we stress our nervous system through training to total failure every workout. After warming up with 2-3 progressively heavier sets, we do one final all out assault set on each body part. Do this by lifting a heavy enough weight that you cannot lift anymore after 8 to 15 reps. Then rest for 15 seconds and we do as many as we can, then rest another 15 seconds and go again. Finally, rest 5 seconds and then we lower the weight half way and hold it for 15 to 20 seconds (always use a spotter). This is total muscle failure, and this is why we only train with one exercise for each muscle group per workout. The stress to your nervous system is immense and forces us to rest, eat and supplement continuously after every workout. And your gains will pass everyone else's in the gym!



Etterord

Av det jeg har forstått, så er sets til failure gunstig for muskelvolumet, men lite gunstig for selve styrken. I så fall virker det som om fokuset i denne artikkelen er lagt på rent volum, og at styrkeløftere bør sky det som pesten.

Hva er deres inntrykk/mening av/om dette opplegget?
Jeg synes det var lettforståelig og virket logisk, men er det noe for meg når jeg prioriterer styrke fremfor størrelse?

Link til artikkel: http://www.pvldirect.com/hardcore_index.html#number_1