Sarkoplasmische/myofibrilläre Hypertrophie: "Ultimate Hypertrophy" Melde Dich an, um diesen Inhalt zu abonnieren 1 1

[Donnerfaust 32]

Hi!

Ich bin auf einen interessanten Ansatz aus den UK gestoßen, nachdem wohl schon diverse Naturspitzenathleten trainiert wurden.

Die detaillierten Beschreibungen sind insbesondere für Shao ein Schmankerl, bei mir meldete sich wieder das Anti-Biologie-Unterricht-Gen, welches ausgiebig in Klasse 10 auf die Probe gestellt wurde.

http://www.ultimate-hypertrophy.com/UHT/UHT.html

Für die Voreiligen gibt es dazu direkt das Beispiels-Trainingsprogramm:

Upper / Lower Split:

Upper

Bench Press

Barbell Row

Overhead Press

Weighted Chin up

Extras: Bicep curl, triceps extension, shrugs, grip machine.

Lower

Front Squat

Romanian deadlift

Dumbbell Lunge

Glute-ham gastroc raise

Extras: Calve raises, sit-ups.

oder auch Whole Body Split:

Squat

Romanian Deadlift

Bench Press

Cable Row

Dumbbell Overhead Press

Pulldowns

Extras: Situps / abs and calves on one training day and biceps plus triceps on the next.

Trainingszyklen sehen in Kurzform so aus:

PHASE 1

All reps are 15.

2 weeks duration.

3 - 5 sets each of 3 - 5 exercises for upper body, same for lower body.

Increase Density with fixed load / volume.

Same weights, same reps, same sets, less rest.

Start with rest of around 2 minutes, dropping rest by 15 seconds or so at every session.

Aim for 45 second rests by the end of first phase.

PHASE 2

2-3 weeks duration.

Keep reps as high as in phase 1 for as many sets as possible.

Increase Volume by 2 - 3 sets per exercise.

Allow an increase in workout time to 90 minutes max.

Keep rest periods as low as they were at the end of phase 1.

If you can't reach your target reps on the extra sets, do as many reps as you can in each set, aiming for at least 10 reps on each set.

Following phase 2 you will deload for 7-10 days. Stop all weight training, get out the gym and have some fun.

PHASE 3

3-8 weeks duration.

Start with 105% of the loads you ended phase 2 with.

Add Weight at every single session for every single exercise, regardless of rep count attained until rep reach 8.

Reduce volume by dropping a set every 3rd time you do a workout.

Add rest by 15s every 3rd time you do a workout.

Go to failure whenever necessary

PHASE 4

4 weeks max duration, start when reps reach 8 in phase 3.

Cut volume down to 1 working set of each exercise.

Continue to add load to every exercise at every session.

Perform as many rest pause reps as possible with the weight, taking 15-30 seconds between rep clusters...

...THEN do 1-3 negative reps if the exercise is appropriate.

...THEN cut the weight by 50% and perform as many AMT or partial reps as possible to maximise lactic acid production and subsequent GH release.

Ziele des Programms:

Objectives PHASE 1:

1. Maximise GH production

2. Maximise sacroplasmic hypertrophy, capillary growth and mitochondria density.

3. Promote blood flow to tendons and ligaments.

4. Increase general physical preparedness.

Objectives PHASE 2:

1. Maximise protein accrual by increasing training volume.

2. Maintain or increase gains in sacroplasmic hypertrophy, mitochondria and capillary density.

3. Introduce some strain (fail on later sets) to increase recruitment of muscle fibres.

Objectives PHASE 3:

1. Increase mechanical strain (weight on the bar) to increase mechano IGF production.

Objectives PHASE 4:

1. Increase mechanical strain (weight on the bar) to increase release of mechano-IGF.

2. Increase microtrauma to maximise FGF production.

3. Increase lactate production to stimulate GH.

Do not allow this phase to continue for more than 4 weeks or you will risk injury through accumulated microtrauma.

November 3, 2010 bearbeitet von Donnerfaust

[Donnerfaust 32]

Expertenmeinungem und Flamekommentare willkommen.

[Guardian 120]

Expertenmeinungem und Flamekommentare willkommen.

Ich kann dir zumindest ne Alternativmeinung anbieten:

http://www.bodyrecomposition.com/training/...ers-part-1.html

Lyle handelt hier auch Periodisierung ab und beschreibt die verschiedenen Ansätze und deren Vor und Nachteile. u.a. auch was das Problem bei einer Periodisierung ist, die einen großen Zeitraum benötigt um zum Ausgangszyklus zurückzukommen.

[PQR32408X 78]

Zu kompliziert. Lieber auf die Basics (Technik, Steigerung, Mobility/Foam rolling, Nutrition, Sleep) konzentrieren, als in Details verlieren. Da kann ich dir garantieren, dass Mist rauskommt.