A fundamentally new method of "pumping" muscles, developed by American physiologist Douglas Krist, in many respects contrary to views prevailing among bodybuilders. The effectiveness of training, as is commonly believed, is defined by its intensity, which in turn depends on the ability to bring each set to complete muscular "failure." Since the approach does not make sense to do more than 8-10 reps, then get the absolute muscle fatigue can be just taking the weight - up to 80 percent of the maximum.
Krist does not encroach on the very foundation - the intensity, however, argues that the really intense effect on the muscle is only possible when using light weights! Creating cleanse methodical, system, Krist pushed away from the well-known and indisputable fact - muscle growth occurs under the action of growth hormone (GH). Training with weights and blood stimulate the secretion of this important hormone, which eventually leads to muscle anabolism. However, the production of GH caused by sexually B stress - it is not as straightforward a process as we would like bodybuilders. Very often, hard training, not only do not lead to an increase in muscle mass, but rather reduces the overall weight of the body.
Trying to unravel the mystery. Krist empirically found that a confident selection in the blood growth hormone is under the weight of not more than 50-60% of the maximum, ie the fact that an athlete can beat only one repetition. This is the first step to creating a fundamentally new method of CBT. It not only promises a rapid addition of muscle volume, but also gives a wonderful "side effect" - a sharp increase in muscle strength.
The new technique is based on a very special physiological principle. Each muscle contraction optimal intensity to the brain sends a nerve impulse. Following one after the other, the pulses are accumulated by repeating the pattern of accumulation of electricity in an electronic relay unit. After reaching the threshold, they form a powerful total momentum, which is the signal for the release of GH. The main surprise of Krist research, of course, is that the mechanism
of growth hormone is best responds to muscle contraction under the influence of relatively small scale. No less surprising is another thing. If before the effect of habitual exercise was measured with a total tonnage and fatigue, then it should now be assessed purely arithmetic: number of repetitions made in the exercise. Bring it to the magic of numbers - known to Krist - and you are guaranteed a championship biceps!
So, Krist argues that the most "profitable" in bodybuilding is to use weights that do not exceed or slightly exceed half the maximum reached in a particular exercise. These are the weights will never leave you high and dry: you must allocate the coveted cancer GR. It should be added that these weights do not carry the risk of ligament injury and require much less recovery time after workouts. This means that you get the opportunity to "bomb" the muscles more than one trait - for 2 days. In addition, training is very short, you are less rest between reps, sets and exercises.
Light weights - this is the first postulate of techniques. This is followed by the second set, each exercise should include at least 12 repetitions. As far as the upper limit, it is - unlimited! Well, if you can do 20 reps or more. The third postulate: each exercise requires a lot of sets. For starters - no less than six sets of each exercise, the athletes, the average level of preparedness - 6-8 sets, and professionals - from 8 to 15 or more sets.
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