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Fabber hat zuletzt am 5. Dezember 2018 gewonnen

Fabber hat die beliebtesten Inhalte erstellt!

Über Fabber

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Letzte Besucher des Profils

676 Profilaufrufe
  1. Fabber

    Professioneller Ernährungsplan

    Wenn du unbedingt einen Plan brauchst, was ich nicht empfehlen würde UND dafür zahlen willst, was ich nicht empfehlen würde, kann ich die Pläne von renaissance periodization empfehlen. Sind allerdings auf english.
  2. Mich irritiert etwas der Begriff EB Trainingsprogramme. Was ist denn das Einschlusskriterium? Body Part Splits wurden ja auch mehrfach in Studien untersucht und zeigen auch "EB" signifikante Hypertrophy (nur halt deutlich weniger als höhere Frequenz). Ist also ein EB System/Plan nur ein solcher Plan, der in wiss. Studien positive Ergebnisse gebracht hat? Ich frage besondern, damit beim Leser kein schwaz-weiß Denken gefördert wird, wie es bei mir und bestimmt anderen entstannt, also ich anfing mich mit der Materie zu beschäftigen.
  3. Fabber

    Fabber goes Auto

    Zyklus hat begonnen. Leider kommt die Regeneration nicht mit. Bin schon nach zwei Einheiten total ko. Gelenke schmerzen, müde etc. Obwohl die relative last teilweise sogar leichter ist als im letzten zyklus. heute also kein Training. Vll wird es Sonntag was :/ vll ist mit GK auch einfach feierabend?
  4. Soweit ich weiß KANNST du das Gewicht erhöhen, falls der Muskel gewachsen ist. Es ist nicht Nötig um Hyperteophie zu bewirken. Progressiven Overload kannst du ja auch anders erzeugen ( zb Satzzahl). Wahrscheinlich macht eine Progression über reps/sätze in der praxis sogar oft mehr Sinn auf einer kurz bis mittelfristigen ebene.
  5. Jetzt freue ich mich noch mehr auf sein neues Buch. Frohe Weihnachten !
  6. Fabber

    Fabber goes Auto

    Heute ist der letzte Tag vom Deload. Leider war es mal wieder einer dieser Deloads, wo ich richtig platt war und auch noch bin. Gelenke zwicken, schlechte Laune und gereizt. Denke ich werde da noch ein paar Tage dran hängen müssen. Kann mir nicht vorstellen morgen wieder hart zu trainieren. Passt ja ganz gut mit den Feiertagen. Endgültig entscheide ich dann morgen früh, ob planmäßiges Training, oder nochmal Deloadtraining.
  7. Stimules Recovery Adaption - Stimulus Recovery Adaption (SRA) describes the sequence of processes that happen during and after training that cause improvement - its a sport science derivate of the much older general adaption syndrome (GAS) - after an overload functional muscle size is reduced for days after hard training - immune system and satellite cells repair damage - right after a stimulus is presented, recovery starts - it can take hours to days before performance hits the bottom and starts to go back to normal - if another overload is presented before recovery, the adaptive spike can be even bigger, if the system can recover in the long run - this is the principle behind overreaching - the SRA creates the need to play training in a way to allow sufficient time for recovery and adaption before the next stimulus - the goal of a training plan is to plan the next session at the adaptive peak of the previous session - every training session disrupts atleast 4 notable systems with all individual SRA curves: nervous systems technical ability, hypertrophy, nervous system force output and fiberalignment/connective tissue A) Nervous System: Technical Ability Curve - most movements technique performance recovers within a day - thats why in many sports multiple day technique sessions are common Muscle Hypertrophy Curve - during an overloading session muscle catabolism rise and muscle size is lost - after the session, however, the synthetic rate of muscle growth rises to positive for atlest a day in most cases - normaly a frequency of 2-4/week goes in line with SRA curves, if only training for hypertrophy - the higher frequencies are more sustainable for smaller less experienced lifters C) Nervous System Force Output Curve - two main functions of interest: coordination of muscle contraction and relaxtion in particular sequence to produce a certain movement pattern - the second is force production - the SRA curve of this system takes about a week to recover on average - if only goal would be improving this system, an overload only once per week or even more rarely would be sufficient (beispiel: westside training) D) Connective Tissue Integrity Curve - adaption of connective tissue is very slow in comparison (weeks to month) - this is why active rest and lighter training periods are important (zb hypertrophy block) - if only goal is to increase this system one should alternate weeks of crazy heavy loading with weeks of no loading at all Dieser Teil ist spannend, finde ich. Er erklärt ein bisschen, warum bestimmtes Training eher für bestimmte Fitnessattribute geeignet ist. Beispiel Disskusion über "Krafttraining" und "Hypertrophietraining" - every weigth training session generates individual SRA curves for all mentioned session - different forms of training lead to elevation of magnitudes of certain systems MORE that others: Light session technique practice: - technical neural adaptions receive the highest amplitude Hypertrophy training: - high volume training in the hypertrophy intensity (was auch immer die ist :D), muscle growth SRA rise the most Strength training - force-production Nervous System rises the most "In order to train for simply one system while ignoring all others, what we need to do is line up the next training session at the adaptive peak of the last training session’s SRA curve:..." - If we want to train everything at once we could use the average SRA curve to time training - for the average intermediate (4 Jahre+ heißt das bei ihm glaube ich) this means training once every 3-5 days or so - this approach will violate phase potentiation (more on this later) and might not be the best approach - it might be better to shift focus on one system for a training block - max. technical training would be best anywhere between daily and 4x/week - max muscle size or prevention would bei around 2-4x/week - strenght about 1-3x/week per muscle group/movement (excluding light sessions for recovery) - connective tissue curves normaly take an entire meso or even macrocycle to be completed (with sufficient ) Summary - at its core SRA means that you wanna hit it hard in training and then take the time to recover properly before the next training - Rest too little and your performance and adaptations from each session suffer. Rest too long and the progress you’ve made in past sessions deteriorates too much.
  8. Weiter gehts mit dem dritten Prinzip. Der Author deutet schon an, dass die ersten drei Prinzipien die allerwichtigsten sind. Viele gute Trainingsprogramme funktionieren, weil sie diese drei Prinzipien berücksichtigen. Alles darüber hinaus ist nur optimierung und nicht "nötig" zum Erfolg. Ein Programm ohne jegliches Fatigue Management ist also keine gute Idee... Fatigue Management - because training must present an overload to be effective, it regularly disrupts homeostasis - this negatively affects 4 components 1. fuels stores 2. nervous system 3. chemical messengers 4. tissue structure - during any meaningful frequency of training sessions it is normal that not all disruptions are healed - this leads to cumulative fatigue and can lead to loss of performance, adaptation and injury risk 1. Fuel stores - 3 categories: phosphagens (ATP and Creatine Phosphate), Glucose/Glycogen, Fat -when lifting heavy for 10 reps or less, almost all fuel comes from ATP from the phosphagen and glycolysis system - since this system recovers in minutes its not really a limiting fatigue factor - fat plays a bigger role in recovery and not much during training - as long as you dont run out of body fat its not a limiting factor - the glycolytic system is involved in energy during training and recovery - main energy source is glycogen in muscle -if glycogen is not restored adequately, these can be the negatic follow: - lower training intensity - lower volume - increased perception of work effort - signaling for anabolic regulators (potential muscle loss) - this can be a problem during dieting - a normal session during normal nutrition can not deplete glycogen enough for a detectable drop in performance - normaly it takes weeks to see an effect and can be resolved in days 2. Nervous system - includes CNS Neurons, CNS Glial cells, PNS Neurons - during muscle activation the neurotransmitter Ach is being used - it ca deplete and this takes days to weeks to recover Fatigued nervous system cells can have the following effects: - lower neural drive to muscle and reduce force output and strenght - poor coordination leading to technique breakdowns and instability - reduce learning efficiency of CNS and thus leading to poor learning of techniques - while trainng volume does lead to CNS fatigue, rising training intensity has a higher effect - 10x1 rep @90% is more fatiguing to the CNS than 1x14 reps @ 65% eventhough its the same volume 3. Chemical Messengers This includes - Autocrine Messenger Molecules (AMPk, mTOR...) - Paracrine Messenger Molecules (Prostaglandines) - Endocrine Messenger Molecules (Testosterone, Cortisol,...) - mTor and AMPk are two of the most powerful and most studied anabolic pathways - mTOR activates when amino acids from your diet enter the cell, when your glycogen is folly stocken, and when heavy restistance training is performed and other factors - AMPk activates more during voluminous training and endurance training - it catabolizes muscle for energy - the two work in parallel. if mTOR activity is higher, positive adaptioan arise - the higher the fatigue, the higher the AMPk activity and lower mTOR -Paracrine factors like Prostaglandins and other inflammatory cytokines are associated with DOMS - they are associated with recovery and fatigue seems to disrupt this system - testosterone has many positive effects etc. - Cortisol is a hormone that increases fuel utilization, is part of breaking down muscle and is very catabolic - while intensity does not greatly affect chemical messengers assaciated with fatigue, volume does! 4. Tissue structures structures physically damaged by training include: - muscle cell structures and proteins - muscle fascia - tendons - ligaments - bones -every single training session leads to small microtears in the muscle, most of them heal in a week - other sturctures take also damage thats why deloads are important Ways to lower fatigue: - light sessions and non-training days for glykogen restoration - deload weeks for nervous system fatigue and cellular messenger and muscle tissue damage - low volume phases for cell messengers that function on longer timescales like testosterone and cortisol - active rest phases for healing connective tussues and phsychological fatigue During phases of training an athlete can have one of the following three fatigue states: 1. normal training at or below MRV - adequate recovery - almost no need for fatigue management 2. overreaching (functional and non-functional) - trained some time over MRV 3. overtraining - serious but rare problem - net-neutral overtraining (performance can recover) and net-negative overtraining (performance might not recover for month to a year) Summary - fatigue management is the act of keeping fatigue down to levels at which it does not negatively affect performance and improvement - fatigue is unavoidable if an overload is presented, so use rest days, light sessions, deloads and active rest periods - its important to stay in MRV boundries - MRV is not static and is affected by work capacity and recovery ability
  9. Hi, zumindest das Paperback ist von 2015, gibt aber das pdf free auf google. Ich würde mich jetzt nicht zu sehr am Detail orientieren, da ich das ganze etwas lapidar neben her zusammenfasse und vll Nuancen auslasse. Mein guess: er schreibt ja: loads unter 60% sind nicht so "effektiv" wie leichtere loads. Ich vermute mal er geht dabei eher auf die Praxis ein, als den isolierten Mechanismus? Hast du die Quellen zu dem was du meinst? Also ist bewiesen, dass leichtere loads Hypertrophie genauso effiezient einleiten wie schwerer loads? Wäre die Schlussfolgerung also ich könnte das selbe Training wie mit 60% loads auch mit 30% loads machen, solange ich nah genug ans Versagen gehe? Praktisch wäre das wahrschenlich eher nicht? (pukefest inc )
  10. Hier das nächste Prinzip: Overload - 2nd most training principle - 2fold definition: A training stimulus presents an overload when: 1. The stimulus is within the maximal threshold of the adaptive system and 2. The stimulus is on average greater than recent historical stimuli - max. threshold is the point at which a system is disrupted enough to respond with meaningful beneficail adaptions - Below this threshold, the system may make adaptations, but at such as slow rate as to not be practical from a training perspective. (interessant für minimal Ansätze?) - not every single session has to be overloading, but the average session should - training must get harder over weeks,month,years Implications and Examples of using overload: - training at or near of MRV - volume between MEV-(MAV)-MRV - the closer to MRV the higher the training benefit. But also higher fatigue, injury risk and more work - "The overload for hypertrophy has a volume and intensity component. As mentioned previously, weights lighter than around 60% 1RM for a movement do not stimulate the cellular signaling pathways for muscle growth to nearly the extent that heavier weights do, and are thus largely inappropriate for hypertrophy training. Secondly, once the condition of intensity has been met, volume is a major contributor to hypertrophic outcomes. In fact, differences in intensity past 60% 1RM (lifting at 65% vs. 85%) have much smaller repercussions on hypertrophy than differences in volume (1 set vs. 4 sets, for example). Hypertrophy continues to increase with increasing volume until the MRV for hypertrophy training is met. Hypertrophy training benefits from more volume more than strength training does" 3 Ways of overloading for hypertrophy training: a.) The volume must already be high and the intensity should be going up (thus slowly inching up the volume as well by adding 5-10lbs to the bar each week) b.) The volumes must be increasing while intensity is held constant (adding sets each week to squatting for 10 reps with 315, for example) c.) Both volume and intensity increase slowly (squatting 315 for 3x10 in week one, and working up to 335 for 5x10 in week 4) Overapplication of Overload: - Training to faulure too often - making each workout harder than the next on principle
  11. Fabber

    5/3/1 1000% Awesome - Abgewandelt

    Klar, verstehe was du meinst. Ich denke wir meinen auch in etwa das Selbe. War nur einfach etwas von "normaler Progress" getriggert, weil es sowas häufig nicht gibt. Wo jetzt die Ursachen liegen ist natürlich immer anders und ich mutmaße da nur, aber: Ich konnte mir bei allen 4 Mainlifts übers Selbstcoachen eine Form antrainieren, mit der ich seit fast 3 Jahren Schmerz und Verletzungsfrei mehr oder weniger progressiv trainiere. Ich denke schon, dass deswegen Genetik als 1,92 Mann eine Rolle spielt, wenn ich beim Benchen in 4 Monaten laut FE Fortgeschrittener bin und bei Squats nach 3 Jahren noch nicht. Aber klar, es bleibt rant, wie du schon sagst Und ich denke man kann mein plan hopping auch nicht vernachlässigen.
  12. Fabber

    Fabber goes Auto

    Ja, ich mache die einfach immer zwischen anderen Übungen. Bei der Wadenpresse mache ich genausoviel, von daher ist das nur logistisch einfacher. Progresse halt über die Setanzahl und nicht so sehr über das Gewicht. Mal sehen obs hilft. Für Waden und Arme müsste ich eh viel mehr machen, gerade aber keine Zeit/Lust (und darf den Plan ja erst in 7 Wochen ändern )
  13. Fabber

    5/3/1 1000% Awesome - Abgewandelt

    Naja ist halt die Frage, was man als normal erachtet. Ich hab mich zb (ohne Trainer etc) in 2,5 Jahren von einem 1RM von 60 auf 160 kg beim DL gearbeitet. Was denke ich ok ist. Den Squat habe ich jetzt wieder seit einem Jahr drin und Squate gerade mal etwas über KG für Reps. Also ich weiß ja nicht wie schwer dein Freund ist, aber ich mache tatsächlich neben möglicherweise technikproblemen, genetische komponenten verantwortlich, dass ich beim squat immernoch novice werte habe, obwohl die anderen Lifts lange darüber hinaus sind.
  14. Fabber

    5/3/1 1000% Awesome - Abgewandelt

    Haha jaja die Genetik. N Kumpel hebt nach 6 Monaten auch soviel wie ich nach 2,5 Jahren sagt er zumindest...
  15. Zusätzlich: It can therefore be inferred that the major muscle groups should be trained at least twice a week to maximize muscle growth; whether training a muscle group three times per week is superior to a twice-per-week protocol remains to be determined. That said, training a muscle group once a week was shown to promote robust muscular hypertrophy and remains a viable strategy for program design. Due to an absence of data, it is not clear whether training muscle groups more than 3 days per week might enhance the hypertrophic response. https://link.springer.com/content/pdf/10.1007%2Fs40279-016-0543-8.pdf