Methods of athletic training. Part No. 3

In the last two parts of this article, we examined in detail some interesting bodybuilding secrets: we learned how to select the optimal load weight; we figured out what the optimal number of approaches and repetitions should be; We found out how long the pauses between sets should last. We met a variety of training principles and body building techniques. Well, let's continue to study the basics of "iron sports", but first, let's think again about what bodybuilding is? Let's give it to him another new definition:

Body-building is a set of measures aimed at correcting defects and improving the physique through selective hypertrophy certain muscle groups, reducing subcutaneous fat and its deposits in the fat depot. At the same time, muscles acquire specific qualities associated with morphological changes: the number of muscle fibers increases, access to nutrients and the release of metabolic products improves.

Secrets of bodybuilding training

It is believed that muscle "built" through "bodybuilding" has a wider range of qualities than those developed by other systems of strength training. Apparently only a narrow range the magnitude of weights used in the strength training system and aimed at developing various qualities - from maximum strength to general endurance, to the greatest extent develops all qualities in a complex. On the other hand, the methodical direction of bodybuilding involves working in the area of ​​large and moderately large weights, allowing you to perform several movements (usually 6-12). In each set the exercise should be performed to failure. Repeated maximum loads on the same muscle group are carried out in the super-recovery phase after the previous one. A variety of methodological techniques are used to activate blood circulation and increase the intensity of metabolic processes leading to muscle growth. That is, changing the impact of external load on the student (the amount of weight or counterweight, the form of performing the exercise, etc.) allows the athlete to stay in the zone of optimal developmental load for as long as possible in conditions of increasing fatigue. This type of work contributes to the transition from “general development of strength qualities to rational increase in muscle mass. For example, a traditional endurance workout might consist of a series of 10 sets of 10 reps with bodyweight. At the same time, for a trained athlete, part of the first approaches - let's say the first five - will not have a developmental character, and only in the final movements of subsequent approaches (the last two pull-ups in the sixth, three in the seventh, four in the eighth, etc.) will it manifest itself training effect from the task being performed. The same series, but built “on bodybuilding,” will look like this: the first two approaches in pull-ups - with additional weights, allowing you to do the exercise 10 times to failure (10 RM), the next two approaches - with less additional weight, but also up to failure, and so on until the training task is completed with an approach with your own weight using a counterweight (help from a partner).

The “bodybuilding” training system is characterized by the fact that most of its exercises are performed in a lying position, as well as standing at various angles. Unused individual parts of the body are released from static tension and thereby unnecessary loads are reduced on the spine, heart and cardiovascular, as well as respiratory systems. This creates the prerequisites for focusing attention and concentrating efforts on a thorough, comprehensive study of certain target muscle groups. This is the main secret of training bodybuilders - especially without straining the whole body, download target muscle to the fullest. And then the next and the next, and so on them all in turn…

The load parameters take into account the decrease in performance, the onset of fatigue and are on the verge of this state of the body. The more accurately this state is established, the greater the effect of this training. Beginning athletes do not use extreme weights all the time, like those who are committed to the strength direction of athleticism, but only when the need for them arises.

Size of weights and number of repetitions in bodybuilding are established based on the following three principles:

1. A small number of repetitions (5-6) with a relatively heavy apparatus (to develop and increase the volume of the muscles and the whole body).
2. Average number of repetitions (8-10) with moderate weights (for general muscle development).
3. A large number of repetitions (over 15) with relatively light weights (to combat fat deposits, develop muscle definition and increase muscle endurance).

External load - fatigue - decreased performance - load correction.

However, experienced athletes allow themselves a load of a slightly different nature, varying the number of approaches and repetitions in their workouts...

Yes, American athlete Troy Zucolotto at the beginning of the workout, he does two warm-up sets with light weights, which makes it possible to increase the number of repetitions to 20. Then, increasing the weight of the weights, he performs 3-4 sets with 8 repetitions and, finally, sets the weight so that the exercise can only be performed with with the help of a partner: two series of 4-5 repetitions.

Bodybuilders use a technique based on performing a combination of two exercises, each of which is aimed at the specific development of a certain muscle group, and the approaches are performed without rest (the principle "superset"). In this case, effective growth of muscle mass and strength occurs. With the help of a superset, stimulation of working muscles increases, blood circulation in them increases, and the functioning of the nervous system that controls this part of the body improves.

However, the superset can only be used by experienced athletes. As an example, let's name the following exercises: lifting a barbell for biceps - close-grip barbell press (biceps-triceps); wide grip barbell press - pulling the barbell to the chest in an inclined position (chest-back); squats with a barbell on the shoulders - bending the legs in a special device (leg extensors-flexors), etc.

There is also a known version of the bodybuilding method, called "flash": Muscles work for long periods of time with short rest intervals. The resulting stress conditions are believed to promote effective gains in strength and muscle mass. You should not work more than three muscle groups in one session.

Thus, in athleticism, both generally accepted methods of sports training and specific “bodybuilding” methods, some of which we have described, can be successfully used.

Having revealed to you some of the bodybuilding secrets we have discussed, we have studied the most common ones in the practice of sports training methods for developing personal strength abilities and their constituent muscle operating modes. The use of one or another method must strictly take into account the age and individual characteristics of those involved, the level of their physical development and preparedness, as well as the goal of improving health, correcting the physique in athletic gymnastics, or achieving a certain sports result in one of the types of athleticism.