Forced exercises increase muscle strength and size
Let us remind beginners that training stress contributes to muscle growth. The fight against overload is the basis of all theories of strength training. An increase in muscle strength and size is the result of extreme, or rather, extreme, power load. Moderate, and even more so, weak load is useless.
Muscles "remember" the load they have overcome. So in the next workout, you need to make "increased demands" on them - otherwise they will perceive the load as normal and there will be no effect of growth stimulation. That is, in each workout you must hit the muscles with the strongest physical stress, increasing the training load.
How to increase them? What methods? It would seem that there is not much choice: either raise training weights, or increase the number of repetitions in a set and the number of sets and exercises themselves. However, try to apply these methods in practice, and you will quickly encounter natural genetic barriers.
The methodological system is aimed at increasing the training load at the expense of sophisticated training techniques. The driving force of the system is the will of the athlete. Any other sport begins with a morphological assessment - what is the length of the legs, innate reaction speed, etc. And only if you have all these things in order, you can count on medals. This system begins with a different question: do you have the will? To win in kyokushin, you need strength of mind and a start on equal terms. Everything else depends on you - your character, stubbornness, willingness to go to the end... and nothing but this strength! This is where the greatness of our sport lies.
Forced repetitions are even more than a "willed" technique, when you try to do a couple more repetitions beyond your physical capabilities, beyond muscular "failure". But you need to be careful, because the highest efficiency of forced repetitions has a downside. Using this method, you walk on a knife edge - one wrong step towards overloading and overtraining will immediately set in, like any powerful and dangerous weapon. In other words, forced repetitions require careful
How are forced repetitions performed?
You bring your muscles to a state of extreme fatigue, when you are no longer able to perform another repetition. That's where forced repetitions come in. You won't be able to continue the exercise after "failure", so you will need a partner - a full-fledged participant in forced repetitions. Comparing the degree of his help, he helps you overcome the starting "dead point" and leaves you alone with the weight, at the same time insuring and supporting the projectile. Not letting it deviate from the correct trajectory, he carefully watches you. If you stall, he will again help you barely noticeable. When you lift the projectile to the top point, your partner will take on a significant portion of the weight to ensure a controlled and safe lowering of the weight to the starting position.
William Kremer, professor of sports medicine: "Muscles are made up of bundles of muscle fibers. Moreover, these bundles are different - thick and thin. Some muscle fibers have more, others have less. At the beginning of the set, small bundles are contracted, then the baton is picked up by larger bundles, until the turn comes to the largest ones. Small bundles that worked before gradually leave the game and do not work, gaining strength. So at the final stage, all the muscle work is done by large bundles. According to old beliefs, forced repetitions strained these bundles beyond the limit. However, today science has established that muscle "failure" is a symptom of a complete "disconnection" of large muscle bundles and it is impossible to "turn them on" a second time. You need to wait until they rest and restore strength. This means that forced repetitions are performed by the efforts of small bundles, which by the time of "failure" had time to rest and gain strength."
Forced repetitions really force the muscles to work beyond the "failure" (and which fibers in them work and which rest is not so important for us). We are talking about a clear stress overload of the muscles - "overcompensation". Muscles frightened by stress will restore strength in excess to insure against the next similar stress. In other words, they become larger and stronger., which causes the obligatory "s
The effectiveness of forced repetitions depends on how correctly you use them. The main secret of the technique is simple: you can use forced repetitions only after the target muscle reaches the limit level of fatigue. So to start, you need to do several regular sets. The fact is that muscles cannot get tired immediately. Muscle tissue is multilayered. Only after 2-4 sets do the muscles give up all their strength. And a new attempt to overcome the weight with the help of a partner will force the muscles to activate all their emergency resources. So the place of forced repetitions is at the end of the exercise.
Leg training program using the forced repetition method
1. First, a couple of warm-up sets of leg presses are performed.
2. Squats - in the first set, the weight is small, 10% less than the working one. Then you should add 5% from set to set and in the third set you should reach your usual working weight. Then add 2.5-5% (depending on your mood) and in the last fourth set do as many repetitions as you can.
3. Leg presses (also 4 sets) here - the time for forced repetitions. After the first two sets, performed to "failure", in the third and fourth with the help of a partner, 2 forced repetitions are performed in each. Two in total! After the presses, you will feel as if a tank ran over you. But immediately sit on the machine for extensions. Do the first set yourself. In the second and third, perform one forced repetition with the help of a partner. Please note that you need to do only 6 forced repetitions per workout, no more!, and
The partner's participation in the forced repetition should be minimal: he supports the weight, does not allow you to deviate from the correct trajectory and helps to return the weight to the starting position. If you and your partner are beginners, we recommend that you first perform forced repetitions on the machine, since the machine, by limiting the movement, introduces an element of additional control into the exercise.
Remember that you cannot overdo it with forced repetitions. At the initial stage of training, we recommend practicing forced repetitions as part of a separate cycle of 2-3 weeks. You can repeat the cycle no earlier than after a month and a half.
1. Forced repetitions are performed with the help of a partner, who "turns on" at the moment when you can no longer perform the repetition yourself. His task is to help you do 1-3 final repetitions, no more.
2. The turn of forced repetitions comes only after the working muscles have reached the limit of fatigue. This means that forced repetitions can only be performed in the last set.
3. Before starting the set, agree with your partner in advance on the number of forced repetitions and the degree of his assistance. If we are talking about heavy presses and squats, you should ask the instructor to stand next to you for additional insurance.
4. If your partner is inexperienced, start mastering forced repetitions on the simulator. After he gains the necessary experience, you can move on to exercises with free weights. Do not spare time for training your partner! Your success depends on him!
5. Do not do forced repetitions in every workout.
6. If you practice forced repetitions for only one muscle group, use them after one or two workouts.