It 's a useful training technique to increase the intensity in the series. It 'not recommended for beginners and workout programs developed after a break (holiday - illness etc...) To make the best and therefore demonstrate a stimulating effect on muscle mass, should be used in the final series of muscle each district.
Example: training the chest muscles, the total number to 12 6 / 8 reps.
technique is recommended rest breaks for the last 2 / 6 series.
The difference between two and six is \u200b\u200baffected by the level of training of the athlete. Basically, what the athlete is adapted intensive relationship. In the case of a person who begins to use the training techniques to help implement the intense relationship, you should limit the number of repetitions rest breaks add up to a maximum of two series of about ten to twelve in total. The number of repetitions rest breaks, for each series that contains them, should be limited to a maximum of two.
The increase of intensity, through specific training techniques, will affect the gradual increase in the number of repetitions and rest breaks in series made with the use of this technique, through a harmonious development, gradual and in accordance with the timing of physiological adaptation the stress of training. Exaggeration often generates over-enthusiasm for overtraining. An important rule
provides inverse proportion between volume of work (number of total number and intensity in the series, in this case, corresponding to the amount of reps rest breaks). The increase in intensity workout require the reduction of the total number of series (working volume). More reps "over", less volume of work (number).
volume and intensity, in a good exercise program are always inversely related.
How do TECHNICAL REST PAUSE? In a series
the athlete must first perform all the repetitions, with commitment and determination. The last repetition all'isometrica will be close. (When the movement slows down to exhaustion muscle almost to a stop). It 's impossible to proceed with the series after an isometric block, always follows a victory for the weight on the muscles. It is not possible continue with the repetitions in a series when the number of motor units is not exhausted, is less than the minimum useful to overcome the resistance selected. Here's an example with the exercise: bench press. Assume that the load is selected 85% of the ceiling. The number of motor units necessary to overcome the resistance will be 85%, with minimum margins of approximation. After about 6 / 7 repeats the number of motor units is not worn out (get the energy - ATP), will be less than 85%. Let's say 80%, approximately. At this point you can no longer perform repetitions. E 'at this point that the technique can rest breaks be adopted.
TECHNOLOGY REST PAUSE takes place initially in part by relaxing the muscles primarily involved nell'esecizio (chest - triceps). For the bench press council at the end of the active phase, a shortened muscle, however, to provide protection to the scapular humeral muscular. A few seconds will be sufficient for some muscle cells can recharge. (ATP - ADP - rest breaks - ATP). At this point, due to a partial charge, the percentage of muscle fibers available will be greater than 85%, and then we can continue training, creating a successful repetition, lengthening then the series. The technique can be repeated in the same series and especially motivated only by athletes with a physical intensive sufficiently adapted to these levels. For this reason the Board to limit repetitions performed through the technique of rest breaks, to the first week, two for the second week and a maximum of three from the third week onwards. It 'a technique designed for beginners and advanced athletes.
It is understood that with increasing repetitions of rest breaks, decrease the number of sets in total. It 's a big mistake to increase the intensity and the volume of work, the effect will be, inevitably, a state of overtraining.
THAT Benefit is derived from training REST PAUSE?
The objective is to stimulate the muscle in an extraordinary way. Only one message
stimulating unusual produce significant effects. The muscle hypertrophy is the effect of extraordinary stimulation. E 'anatomical alteration functional, dynamic character development.
The goal is to exhaust a muscle to a higher level, recorded last repetition "normal" before the rest pause technique. The recovery of the fibers in a few seconds of rest, followed by an exhaustion top. For this to happen you need to calibrate the pause time, which may indicate with limited margins of approximation, between 2 and 5 seconds. A stop over-charging would allow too many muscle fibers, defeating the subsequent repetitions. To accomplish this technique requires a good concentration, a special motivation and determination. ....... Source: body-shop.it
Example: training the chest muscles, the total number to 12 6 / 8 reps.
technique is recommended rest breaks for the last 2 / 6 series.
The difference between two and six is \u200b\u200baffected by the level of training of the athlete. Basically, what the athlete is adapted intensive relationship. In the case of a person who begins to use the training techniques to help implement the intense relationship, you should limit the number of repetitions rest breaks add up to a maximum of two series of about ten to twelve in total. The number of repetitions rest breaks, for each series that contains them, should be limited to a maximum of two.
The increase of intensity, through specific training techniques, will affect the gradual increase in the number of repetitions and rest breaks in series made with the use of this technique, through a harmonious development, gradual and in accordance with the timing of physiological adaptation the stress of training. Exaggeration often generates over-enthusiasm for overtraining. An important rule
provides inverse proportion between volume of work (number of total number and intensity in the series, in this case, corresponding to the amount of reps rest breaks). The increase in intensity workout require the reduction of the total number of series (working volume). More reps "over", less volume of work (number).
volume and intensity, in a good exercise program are always inversely related.
How do TECHNICAL REST PAUSE? In a series
the athlete must first perform all the repetitions, with commitment and determination. The last repetition all'isometrica will be close. (When the movement slows down to exhaustion muscle almost to a stop). It 's impossible to proceed with the series after an isometric block, always follows a victory for the weight on the muscles. It is not possible continue with the repetitions in a series when the number of motor units is not exhausted, is less than the minimum useful to overcome the resistance selected. Here's an example with the exercise: bench press. Assume that the load is selected 85% of the ceiling. The number of motor units necessary to overcome the resistance will be 85%, with minimum margins of approximation. After about 6 / 7 repeats the number of motor units is not worn out (get the energy - ATP), will be less than 85%. Let's say 80%, approximately. At this point you can no longer perform repetitions. E 'at this point that the technique can rest breaks be adopted.
TECHNOLOGY REST PAUSE takes place initially in part by relaxing the muscles primarily involved nell'esecizio (chest - triceps). For the bench press council at the end of the active phase, a shortened muscle, however, to provide protection to the scapular humeral muscular. A few seconds will be sufficient for some muscle cells can recharge. (ATP - ADP - rest breaks - ATP). At this point, due to a partial charge, the percentage of muscle fibers available will be greater than 85%, and then we can continue training, creating a successful repetition, lengthening then the series. The technique can be repeated in the same series and especially motivated only by athletes with a physical intensive sufficiently adapted to these levels. For this reason the Board to limit repetitions performed through the technique of rest breaks, to the first week, two for the second week and a maximum of three from the third week onwards. It 'a technique designed for beginners and advanced athletes.
It is understood that with increasing repetitions of rest breaks, decrease the number of sets in total. It 's a big mistake to increase the intensity and the volume of work, the effect will be, inevitably, a state of overtraining.
THAT Benefit is derived from training REST PAUSE?
The objective is to stimulate the muscle in an extraordinary way. Only one message
stimulating unusual produce significant effects. The muscle hypertrophy is the effect of extraordinary stimulation. E 'anatomical alteration functional, dynamic character development.
The goal is to exhaust a muscle to a higher level, recorded last repetition "normal" before the rest pause technique. The recovery of the fibers in a few seconds of rest, followed by an exhaustion top. For this to happen you need to calibrate the pause time, which may indicate with limited margins of approximation, between 2 and 5 seconds. A stop over-charging would allow too many muscle fibers, defeating the subsequent repetitions. To accomplish this technique requires a good concentration, a special motivation and determination. ....... Source: body-shop.it
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