Tråd: Tudor Bompa e-book warez!!! sexpornbritneypussylookhere

Plutselig ramlet jeg innom en side som gir deg en e-book av tudor bompa sine originale notater/kladd for sin styrkebok. Uredigert og usensurert. What a treat!

http://www.box.net/shared/3lglz8vy40

Bare synd at det er umulig å lese det som står for det meste :P

Bra saker, takk


PS: er det rumpedyret i avataren din? :O

Takk for linken, litt synd han skriver som en gris

Siden jeg har fritidsproblemer: (han har noe skrivefeil og merkelige setningsoppbygninger, men nå er det ihvertfall litt lettere å lese)

Phase 3: Maximum Strength

One of the novelties of the Periodisation of bodybuilding is the incorporation of "maximum strength" phase. Following of almost a three month of traditional body building program. When the athlete is trying to gain muscle, the gears of training are shifted now to a different program.

The main training goals of this phase is to:
- Continue to increase muscle mass
- Increase muscle tone and towards the en of the phase, muscle definition.
- Maintain general flexibility and general cardio-repsiratory endurance.

As a result of 12 micro-cycles of maximum strength the athlete will notice some additinoal muscle mass, but mostly drastic increasments in muscle tone and maximum strength.

As evident in the chart(figure 1), the load is between 70% - 100% since this has been proven by research to result with the best improvements of maximum strenght. Unlike the traditional body building method, when enlargement of muscle mass is mostly the result of increasing intracellular fluid(plasma) and some protein gains in muscle Frue?? and maximum strength are the consequence of neuro-muscular adaption and rise in the proportion of protein content.(actin? and myosin). Growth of protein content at the expence of intracellular fluid increases the muscle density which in turn results in improving ones capacity of lifting higher loads. As a consequence one becomes stronger.

Increasments? (økning) in external resistance, or using loads from 70 - 100%, constantly create a physiological stimulues which is always proportioinal to the resistance. In other words, only high loads stimulates the muscle to work harder, to recruit those muscle fibers in order to overcome the resitance of the barbell or machine. Such high loads provoke active reactions from the central nervous system and the neuro-muscular system. Such ------(ord jeg ikke klarer å lese, øverst side 3, linje 5) improves the synchronisation and recruitment of more muscle fibers, which is very high in the maximum strength method. Similar, high loads are necessary to develope high levels of tension within the muscle. And as known, in order to develope maximum strength one has to increase the tension in the muscle at the highest levels possible. If an athlete does not reach such tension, he will not progress much in the development of maximum strength and muscle tone. This is why athletes using maximum strength method are the strongest!!

By incorperating this phase into the 'periodisation of body building' we expect that you will not only increase in muscle tone, to make the muscle more dense and have a more visible muscle definition, but also to make the followers of periodisation more powerfull individuals.

Figure 1 illustrates a suggested training program for the maximum strength phase. Since by now the reader realized that testing is part of the whole method of evaluating the program and monitoring improvement, during micro-cycle 1,4,7 and 10 a testing session to find out a new maximum strength is strongly recommended. The above testing cycles allways fall in the recovery stage, a testing session in this week will always
show a realistic state of the athletes development. If, on the other hand testing is done during a heavy loaded micro-cycle, the fatigue accumulated in the training will impair one's ability to reach maximum potentianl.
A such the newly found 100% may not represent a reality. And if the test will represent a decline in maximum strength even the motivation might be affected. This is why testing is recommended to be planned towards the end of a recovery micro-cycle.

Bilder av figurer ligger i vedlegg


Figure 1 refers to the key elements of a training program. The load, expressed in percentage of maximum, and the number of reps are set to follow a methodical progression. As the reader is used by now to the concept of intensity of the program follows the "step type" approach, meaning that it goes in cycles of 3 weeks, always starting with a low, follow by a medium and ending with a high intensity micro-cycle. (see the bottom of the chart).

The number of sets are suggested from 4(in the low- intensity micro cycle) to 6. Our suggested program should not represent a limitation regarding the number of sets simply because the depend on the athletes background and potential, aswell as the number of exercises one employs. Therefor, an athlete with a shorter background might plan a 2-4 sets, whereas me with a stronger training potential may go for 5-6 or even higher numbers. However, what is more important in this regard is the number of exercises. Often they dictate the number of sets. If one employs 8-12 exercies per workout, one may hardly be able to perfom 6 sets or more. At the same time such an approach has other inconvinienses; namly training benefits. The lower the number of sets the training benefit per muscle. If, on the other hand, the number of exercies per workout are low, one can perfom more sets and as such expose the same muscle to more reps. Consequently, my way conclude that if we expect higher "training effect"(benefits) per muscle group he/she has to decrease the number of exercises per workout in order to be able to increase the number of sets!

The program suggested in each box(mixro cycle) refers to the work to be performed per workout in that particular week. Therefor, if one trains 4 timers per week, same program is to be repeated every time. Only in this way training adaption occurs. And as a physological law suggest: no adaption no improvements! As simple as that! Therefor the athletes have to be very pacient and disiplined to follow the program. The success will follow, We guarantee that!

The rest interval represents a paramount element in the periodistation of bodybuilding. For the "maximum strength" phase the following rest intervall is suggested:

- 3minuts for 70% load
- 4minuts for 80% load
- 5minuts for 90% load, and
- 7minuts for a load higher than 90%

Too long? Some atheles may think so, simply becahse of the traditions of body building! However, what the reader should remember is that maximum strength, using loads over 70%, is taxing both the central nervous as well as the neuro-muscular system. And as recognised by neuro-muscular physologists the recovery of the nervous system during a 2 minut rest is more than incomplete. Therefore, in order to be able to do the indicated number of reps, the rest interval has to be as long as indicated above.
Otherwise, fatigue of the nervous system will obstruct the athlete to perform the suggested program.

It is well known that the higher the load, the lower the ..... of activity. However, in order to increase the recruitment of neuro-muscular units (muscle fibers), a paramount necesserity to increase maximum strength, the force applicated against resistance, has to be as great as fast as possible. And, although the movement may look slow the rate of force applicated might be maximal. And the end result: gains in maximum strength

Noe mer Tudor Bompa for de spesielt interesserte