A flexiós evezés jó gyakorlat a felső hát erősítésére és izomtömeg építésére?

“The progressive overload method has not been used since 1964 in the former USSR. They realized 33 years ago that it didn’t work, but in the USA we still haven’t figured it out yet. This type of training will cause lifters to have better and bigger lifts in training than in competition. How many times have you or someone you know said after missed maximum attempt "I tripled that weight in training." There are several reasons why this occurs. First, the protocol starts 10 to 16 weeks out from the peak or competition week. The beginning of the cycle starts with a small weight percentage and a large training volume. This will build muscle mass, but the training percentage is too small to build strength. Although the bar speed is fast, the weight is too light, so little force is being developed.

As the peak or competition draws closer, the weight on the bar increases, so force is being developed but the bar speed has slowed down. Another problem with this phase of the training is that too many weight attempts over 90% are being taken. This will lead to a distortion in form and missed attempts.

Another problem with this type of training is that it is based on a hypothetical max. Let’s say your best squat is 700 pounds, and you did this relatively easy. You will probably base your training program on a 730 squat thinking that this weight is closer to your actual max. Most of the time a progress overload training cycle starts after an active rest period of two to four weeks. This is where the problems start. It has been proven that you can lose up to 20% of your strength after two weeks of non-training. This will cause the lifter to begin the training cycle based off a 730 pound squat when in reality may only be capable of a 600 to 650-pound squat. This causes the training percent to be higher than what is programmed. For example, if week one calls for 3 sets of 12 with 50%, the lifter will be using 365 pounds if based on a 730 squat. Keep in mind that the lifter may only be capable of a 650 squat so he should be using 325. This would mean that he is lifting 56% instead of 50% This is no big deal with such a small percent because the weight is still light. The real problem comes later down the line when the percent raises to 85% to 90%. If there is a 6% difference in the weight, it could be up to a 50 to 70-pound difference.”

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