Czy Bryan Haycock wycofal sie z SD ...?

1. np PN 15. SR 10 PT 5
2. sadze ze pomysly PT tycza sie innych celow (i po czesci zasad) niz stricte HST - co oczywiscie nie znaczy ze nie mozna z nich korzstac gdy celem jest przyrost miesni ...
jednak trzeba pomyslec gdzie w swietle zasad HST pomysly PT mozna zastosowac

w przypadku HST - przerost trsci nad forma

3. nie spotkalem
Bryan z tego co mi mowil skupil sie na pracy naukowej

Zgadza sie. U PT praktycznie zawsze celem jest siła. Masa to tylko efekt uboczny.
Z tymi drabinami bardziej mi chodzilo o osiaganie na treningach wiekszej objetosci.
Niestety zauwazylem, ze tradycyjne serie i powtorzenia strasznie mnie wypalaja. Z drabinami osiagniecie 60 powtorzen to nie problem.
Nie zawracam juz glowy.
Dzieki za informacje.

Pozdrawiam.

Biniu jeszcze jedno pytanko.
Co sadzisz o Cluster HST?
Wogole Time Uder Load tyczy sie danej serii czy raczej calego treningu?

kilobb

Zgadza sie. U PT praktycznie zawsze celem jest siła. Masa to tylko efekt uboczny.
Z tymi drabinami bardziej mi chodzilo o osiaganie na treningach wiekszej objetosci.
Niestety zauwazylem, ze tradycyjne serie i powtorzenia strasznie mnie wypalaja. Z drabinami osiagniecie 60 powtorzen to nie problem.

wypalenie tez czemus sluzy !
a wlasciwie informacja aby do niego nie dopuszczac

niestety NIE tolerujemy wszyscy tej samej objetosci treningowej (jak i czasem intensywnosci...)
dlatego wazne aby sluchac organizmu
bo chwilowe przekroczenie bariery moze pomoc
ale jesli sprawa sie powtarza bedzie wrecz regres ...

dostosowujemy wszystko do swoich mozliwosci

kilobb

Biniu jeszcze jedno pytanko.
Co sadzisz o Cluster HST?
Wogole Time Uder Load tyczy sie danej serii czy raczej calego treningu?

powiedzialbym ze objetosc treningu danej partii miesniowej - jelsi mamy na myslil oczywiscie jej przyrost

i powtorzenia clustrowane maja sens
ale jak wpsomnialem raczej na krotki dystans np jako ostatnia faze zamiast/w uzupelnieniu NEG

Jesli kogos to zainteresowalo podaje odpowiedz Bryana na podobnie postawione pytanie.

http://thinkmuscle.com/community/threads/cluster-hst.14230/

We mustn't stray from the underlying principles of HST. If you adhere to the principles, it doesn't make a lot of difference, size wise, how you manipulate the groupings of your sets and reps. At least not until there is good research to indicate otherwise.

This may seem elementary to many but for those who are new to HST, let me review.

The first principle upon which all the other HST principles are based on comes from the relationship between a muscle’s size, and the degree of tension that it is chonically exposed to. In other words, the size of a muscle is proportional to the load to which it is exposed. Keep in mind we are talking about hypertrophy, not a muscle’s anatomical size.

The first principle is a physiological principle. The second principle is a methodological principle. It states that, the effectiveness of any given load to induce muscle hypertrophy depends on the condition of the muscle at the time the load is applied. This means that 45 pounds does not carry with it a fixed potential for inducing hypertrophy. The ability of any weight load to make a muscle grow changes as the muscle changes, otherwise, we would not need to use “progressive load”. The very concept of progressive load is derived from this second principle.

The remaining principles could be considered auxiliary principles if you will… In other words they all exist within the framework of the first two principles. The remaining principles deal with frequency and volume.

Frequency of loading and the duration of loading (i.e. volume) are interrelated. Volume can be considered on the basis of a single workout, but it can also be considered on the basis of several workouts in succession. For example, two people might do 9 sets for chest per week. One person might do all 9 sets in a single workout. Another might do 4.5 sets twice per week, still another might do 3 sets 3 times per week. Assuming that all three people used the same amount of weight and the same total number of reps, it can be inferred that each will result in a similar hypertrophic stimulus. This is where HST differs from other training methods.

HST is based on the belief that creating a more consistent hypertrophic environment is better than an inconsistent one. Meaning, more frequent training results in a more consistent environmental stimulus for the muscle tissue to adapt to. To support this HST relies on research demonstrating the anabolic time frame or course of events following a single bout of resistance exercise. HST also uses information about the differences in nervous system recovery and muscle tissue recovery time limitations. Nervous system requires longer to recover than muscle tissue. In addition, the greater the level of fatigue, the longer it takes to recover strength.

Now, if I haven’t lost you by now, we arrive at the issue brought up by OneMoreRep’s original question. Is it ok to forget about a fixed number of reps per set and sets per workout? According to the principles yes.

We know that we need to use a heavy enough weight to elicit a hypertrophic response. We know that the load must increase as the tissue adapts to the previous loading. For frequency and volume we know that we want to take advantage of the tissue’s anabolic response period as well as work within our nervous systems recovery time constraints.

As all of you know, once you really get into this stuff there are a lot more issues to talk about (hence the forum). There are also several ways to doing things that don’t conflict with the underlying principles. The example on this website is an example laid out in simple form with concrete numbers. This is best for most people who aren’t addicted to their training. 

Let me take a moment to remind everyone that the best way to spend your energy is not in trying to figure out new ways to manipulate training variables like sets, reps, and exercises or spending your cash on questionable supplements making big claims, but instead in making sure you are training consistently, that you are training within your own natural limits so that you are injury-free and strong in both mind and body when you step under that bar, and finally that you are eating and supplementing in such as way as to facilitate growth to the best of your ability. Don’t look for magic bullets and don’t believe anyone who tells you there are secrets. Stick to the principles and you will grow a fast as is possible for you to grow under natural circumstances.

Podsumowujac ten dlugi wywod, Bryan nie ma nic przeciwko trenowaniu w oderwaniu od schematu serii i powtorzen o ile nie jest to w sprzecznosci z 4 zasadami HST. Ale na koncu podsumowal to tak zeby nie marnowac czasu na szukanie najlepszych planow i metod treningowych tylko trzymac sie zasad i cwiczyc.
Mysle, ze to wyczerpuje wiekszosc pytan :)

Biniu

1. np PN 15. SR 10 PT 5

czy masz na mysli trening na zasadzie

1 tydzien - 75% powtorzenia kolejno PN 15. SR 10 PT 5
2 tydzien - 80% powtorzenia kolejno PN 15. SR 10 PT 5
3 tydzien - 85% powtorzenia kolejno PN 15. SR 10 PT 5
itd.... ?

jest moze opisany gdzies taki schemat + jakies testy ?
generalnie taki schemat jest podobny do WODYN'owego FBW15-10-5...

sory za odswiezenie, ale zaintrygowala mnie ta kwestia

musisz przypomniec wiecej

ogolnie badania pokazuja ze mieszanie np co trening rodzaju bodzca przzynosi najlepsze wyniki jesli chodzi o przyrost miesni

tylko tyle napisales pierwszy psot na tej stronie
dlatego chcialem dopytac :)

musialem nawiazywac do czegos a teraz nie pomne

moze to co napisalem teraz cos Ci podpowie