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• #185414 aelod veterán Woodslave #185406

  Új Válasz 2024-01-22 21:19:45 #185414

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  aelod

  veterán

  válasz Woodslave #185406 üzenetére

  "It is generally assumed that advanced lifters need higher workout volumes to cause hypertrophy. But is this true? During any strength training workout, central nervous system (CNS) fatigue builds up gradually. So, the later sets cannot achieve as high levels of motor unit recruitment as the earlier sets. Calcium ion-related fatigue also builds up gradually, preferentially affecting the least oxidative fast twitch fibers of the highest high-threshold motor units. So, the later sets cannot achieve as high levels of mechanical tension in those fast twitch muscle fibers. The progression of these fatigue mechanisms over a workout is one of the reasons why the dose-response of hypertrophy to training volume is not linear (such that 3 sets do not cause 3 times as much hypertrophy as 1 set). Yet, it is also possible that training status affects which muscle fibers in a muscle are capable of growth. It is known that even untrained people cannot cause growth in the muscle fibers of low-threshold motor units, as they have already reached their maximum possible size. Thus, when beginners become intermediates, they could display a reduction in the rate of hypertrophy because the lowest group of high-threshold motor units reaches a plateau in size. When Intermediates become advanced, they could similarly reach a plateau in the middle group of high-threshold motor units, leaving them only with the ability to cause growth in the highest group. Since the highest group is the most susceptible to CNS fatigue and calcium ion-related fatigue, it suggests that high volumes are unlikely to be useful for advanced lifters. Finding ways to maximize motor unit recruitment levels is likely to be a far more valuable strategy."

  Pedig van. Követed is ha jól láttam 👌

  Többiek:

  174 cm vagyok jelenleg 78 kiló. A képen (két hetes) 77 voltam.

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