DR MEL SIFF SUPERTRAINING PDF

Covers explosive strength, power, speed training, plyometrics, loading, flexibility, circuit training, periodization, weightlifting and much more. I am honored to have my combination training method listed in Supertraining. This book is a must for a P. Supertraining will open your eyes into the views of Y. Verkhoshansky, a true genius in the field of sports training. I truly learned the value of kinetic energy leading to my own research about over speed eccentrics and optimal eccentrics plus Mel finally got it through my head, the importance of training optimally.

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All that matters is well-defined, symmetrical muscle bulk in bodybuilding, but in the lifting sports, your size and impressiveness of appearance earn you scant respect - all that counts is what you lift. Optimal hypertrophy means continuing to develop building muscle only as long as that extra bulk continues to provide you with significant increases in strength and power. If you add 10kg to your bodymass and your total increases by only 5kg in a higher bodymass division, then your relative strength has decreased and that added hypertrophy is wasted on you.

This is a serious problem in contact sports such as football where the common belief is that virtually any form of added mass is good for the game especially defensive players , whereas in reality it would be a lot better if the added bulk was mainly solid, functional muscle which added strength, power, speed and agility.

Research from Russia even suggests that there are two different types of muscle hypertrophy: sarcomere hypertrophy of the actual contractile components and sarcoplasmic hypertrophy of non-contractile proteins and semifluid plasma between the muscle fibres , with the latter type of hypertrophy being more in evidence in bodybuilding Siff M C "Supertraining", , Ch 1. To provide some more relevant information on this important and controversial topic, I have included this fairly lengthy extract from "Supertraining" pp for those who may be interested: Other research has found that hypertrophied muscle fibres need a significantly larger tissue volume to perform a given amount of work.

Thus, excessive hypertrophy usually leads to slower muscle recovery after exercise, deterioration in speed, speed-strength and speed, as well as an increased incidence of injury. Hypertrophy is an adaptive response to physical stress and does offer the benefit of increased mitochondrial surface area, which provides for more efficient energy processes than would an increased number of mitochondria.

With a rapid increase in loading, the size of the mitochondria continues to increase markedly, but their number decreases and the concentration of ATP drops, thereby diminishing the partial volume of the contractile myofibrils.

The resulting energy deficit soon inhibits the formation of new structures and the decreased amount of ATP stimulates various destructive processes associated with decrease in the number of myofibrils. This process is referred to as irrational adaptation. Growth of any living structure is related to the balance between its volume and its surface area.

It would appear that light and medium increases in loading require less energy, facilitate cell repair, minimise the occurrence of destructive processes and stimulate the synthesis of new, non-hypertrophied cellular structures.

Medium loads applied with a medium rate of increase in loading produce intense muscular development, the process in this case being referred to as rational adaptation.

The fact that conventional isometric training improves performance in static, rather than dynamic, exercise may be due to the different structural effects of isometric training on the muscle fibres, muscle cells, connective tissues and blood capillaries.

The importance of prescribing resistance training regimes which produce the optimal balance between hypertrophy and specific strength then becomes obvious. Thus, it is not only prolonged cardiovascular training which can be detrimental to the acquisition of strength, but multiple fairly high repetition sets of heavy bodybuilding or circuit training routines to the point of failure may also inhibit the formation of contractile muscle fibres.

Therefore, it is vital to monitor regularly changes in muscular structure and function alongside changes in size and mass.

In most cases the taking of biopsies is not possible or financially practical, so that indirect assessment of the adaptive processes is necessary. Increase in hypertrophy of a given muscle zone may be assessed from muscle girth and skinfold thicknesses at that site, while factors such as relative strength, maximal strength and the strength deficit see "Supertraining", Ch 1 serve as useful indicators of functional efficiency. He emphasizes that, although heavy resistance training serves as a powerful stimulus for the development and hypertrophy of both ST and FT fibres, the invaluable role played by FT development can be impaired by the accompanying growth of ST fibres, because the latter appear to provoke a damping effect on FT contraction during fast movement.

This is due to the fact that, during high speed shortening of muscle, the sliding velocity of ST fibres can be too slow and therefore, may exert a significant damping effect on the overall muscle contraction. He concludes that the central role played by the storage and release of elastic energy by the connective tissues of the muscle complex should never be ignored in sport specific training programmes.

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Supertraining by Yuri Verkhoshansky (Author), Mel Siff (Author)

Moreover, they are an optimal method to evaluate the functional state of the athlete and to increase explosive muscle strength. I am very sorry that I did not know anything about these exercises before. Only the Depth Jumps increase my strength. Without them it is not possible to perform the jumps on ice, characterized by a high flight height. It is a very effective means. If I had appreciated it before, Boston would not have won so easily in Rome.

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Supertraining

All that matters is well-defined, symmetrical muscle bulk in bodybuilding, but in the lifting sports, your size and impressiveness of appearance earn you scant respect - all that counts is what you lift. Optimal hypertrophy means continuing to develop building muscle only as long as that extra bulk continues to provide you with significant increases in strength and power. If you add 10kg to your bodymass and your total increases by only 5kg in a higher bodymass division, then your relative strength has decreased and that added hypertrophy is wasted on you. This is a serious problem in contact sports such as football where the common belief is that virtually any form of added mass is good for the game especially defensive players , whereas in reality it would be a lot better if the added bulk was mainly solid, functional muscle which added strength, power, speed and agility. Research from Russia even suggests that there are two different types of muscle hypertrophy: sarcomere hypertrophy of the actual contractile components and sarcoplasmic hypertrophy of non-contractile proteins and semifluid plasma between the muscle fibres , with the latter type of hypertrophy being more in evidence in bodybuilding Siff M C "Supertraining", , Ch 1. To provide some more relevant information on this important and controversial topic, I have included this fairly lengthy extract from "Supertraining" pp for those who may be interested: Other research has found that hypertrophied muscle fibres need a significantly larger tissue volume to perform a given amount of work. Thus, excessive hypertrophy usually leads to slower muscle recovery after exercise, deterioration in speed, speed-strength and speed, as well as an increased incidence of injury.

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