This article is courtesy of the Italian guru of natural body building Francesco Currò! Thanks REPS THE CUMULATIVE Analyzing - objectively - the various metabolic situations necessary to induce the mechanisms of muscle growth, you will come across a blatant contradiction: the dissemination of training techniques is not directly proportional to their effectiveness. In other words, rage - sometimes sent out by inexplicable mode, sometimes driven by targeted advertising campaigns - many training methods to just unfortunate and - mysteriously - are virtually unknown techniques rather interesting for hypertrophy / hyperplasia . One of these techniques undeservedly extinct, is that of the cumulative repetitions. The cumulative repetitions - in a sense - are based on the same principle of Rest-Pause and one of the possible ways (perhaps it is the classic one) to apply this technique is as follows: load the tool with 75% of the maximum (theoretically is the load, pulling to the limit, should allow us to run about 8-9 reps) run with this one load repetition and rest for about 10 seconds; always run with the same load two repetitions and rest for about 10 seconds; always run with the same load three repetitions and rest for about 10 seconds; always run with the same load four repetitions and rest for about 10 seconds; etc.. in practice, it is necessary to continue to increase every time a unit of repetitions to be performed and the series ends when it is no longer possible. For example, if we are able to successfully run 6 cycles and we fail the seventh cycle where we were able to complete only 4 reps (and not the 7 planned), in the end - thanks to the rest intervals to 10 seconds - we have made as many as 25 repetitions with a weight which, in a traditional series, would have allowed us not more than 9 repetitions. BUT WHAT FOR EVERYTHING? Well, apparently, one of the most appropriate ways to increase the size of muscles is to deplete the pool of phosphates and to do so primarily borne by the white fibers which are the most easily ipertrofizzabili. To do this you must use a consistent load (70-80% of maximum) and at the same time run a good number of repetitions (12-15). All this, with the series performed in a traditional manner, it is not very simple (if not even impossible) to be obtained, since the accumulation of lactic acid will cause the block of muscle contraction before inducing the depletion phone before mentioned [ see attached photo]. From these considerations, one can understand how the technique of cumulative repetitions can be regarded as a powerful weapon in search of hypertrophy, as - thanks to pause for 10 seconds - it seems designed specifically to work around (or at least delay) the limit Block of the contraction caused lactic acid and also allows you to use a load large enough to activate the motor units rapids. The intensity of the technique is truly remarkable and so my advice is not to go overboard with this kind of extended range: I think one set is ideal and that, in any case, it is better not to go beyond the two. CLARIFICATION ON PAUSE TO REST AND LOADS ON TOOLS: I indicated in the example 10 seconds rest between sequences of repeats, but obviously it is not written law on the rock. Especially in the large muscle groups is not a bad idea to try to raise a little (up to 20-25 seconds) this rest period. Also an indication of the 75% of the ceiling, is not indispensable. The useful range should be approximately 70 to 80% and then try from time to time to vary the percentage of the ceiling to find the one that best suits your features. Good workout. Francesco Currò
Posted on: Tue, 07 Oct 2014 09:46:26 +0000
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