Training the muscles

Training of muscles, competent approach

Hello everyone.

In this article I want to detail the question of the «Training of muscles». Pushed me on this thought one guy who asked me a question about training to 15 repetitions: «Why do you

need it, it's a solid aerobics». It was then I realized that I had not revealed the growth of muscles fully, but only described the processes by which this occurs. So now tell more.

Training of muscles. The principles.

As I already explained in the article about the growth of muscles, a link to which was given above, the basis for growth are: the hypertrophy of the mitochondria, myofibrils, and an overall increase in cellular fluid, which in turn depends on the first two. That is, our training of muscles should be directed to 2 main factors:

The development of mitochondrial (energy station cells, where the oxidation of organic substances, for the production of energy, with the participation of oxygen)

Development of myofibrils («muscle thread», which produce the reduction of our muscles). They have the so-called «bridges», by means of which is reduced. As the times they are the same and striving for the ultimate load, forming microscopic.

The essence lies in the fact that the train both of these functions is almost impossible. Why? I will explain.

Training of muscles. Hypertrophy of myofibrils.

When you practice this function, as sources of energy, We use the splitting of creatine phosphate and glycolysis, which do not require the participation of oxygen. If you haven't read my other article, or don't remember, I will remind the basic rule, at which there is microtrauma: «Microtrauma, that is, the gap miofibrilnogo bridge occurs only when the energy produced by the splitting of creatine phosphate is over (creatine phosphate supplies are limited), the reproduction of energy from glycolysis, is not enough, and oxidation of organic matter (about 50 seconds) has not yet come». Thus, if a failure occurs within 10-30 seconds - a split. In the language of repetitions is 4-6 (sometimes 8) reps. If the refusal is second on a 50 - something it happens due to the accumulation of lactic acid and «lock» the nerve impulses. I hope that you understand. This training of muscles by hypertrophy of myofibrils. But... is it Possible under such training achieve hypertrophy of the mitochondria, which oxidize the organic substance by oxygen? Of course not.

Training the muscles. Hypertrophy of the mitochondria.

In order to mitochondria hypertrophied (grow) - they need a load, of course. But how it is possible to load with the help of 6 reps, if during this time the energy played by oxygen-free, and the mitochondria are working on a minimum? Of course, this is unrealistic. It is for this, with the alternation of repetitions, training of muscles is made on 12-15 repetitions. In the process of this training, we «bomb» the muscles of the blood, developing capillary network, and make our миофибриллы work to complete. Why? Because the oxidation of organic substances, for energy production occurs after glycolysis. This process starts from the very beginning, even with splitting of creatine, but completely «spin up» only 50 seconds (approximately). Thus, the making of 12-15 repetitions, we are working on «oxygen source of energy». Here refusal comes from the accumulation of a huge number of metabolism products, in particular of lactic acid, and is not due to «a lack of energy, and micro-injuries do not occur. But, the training of muscles in this way makes grow quite the other components of our muscle - mitochondria,.

Thus, alternating our training programs at 6, 8, 12-15 repetitions, we are forcing the muscles to grow in an INTEGRATED manner, using as energy and creatine phosphate and glycolysis and oxidation. And, as you can see, we provide the growth of all components of our muscles.

Training of muscles complex, the striping and deliberately, is the maximum benefit and gives this result.

Thank you all!