Muscle mass is generally due to gains of neurons. More levels of maximum strength of the athlete, the greater intensity of the exercises used repetition can be used. Other coaches and athletes have problems in forming neurons is rest intervals should be higher training intensity for the recovery of the nervous system (CNS).
The problem is the old saying, a trainee can train hard (intensity) or the formation of long (volume), but can not do both. Some coaches like Chad Waterbury T-Nation have proposed the use of a low (er) intensity 75-85% support and increase the volume to accommodate this range of intensity and reduced rest periods (10 Match 3 with a repeat maximum 6 intervals of 60 seconds of rest). Although this is an excellent method and I'm not down, I think there is a better way to work in a range of higher intensity (80% to 100%) and the use of a sufficient volume to increase both size and strength!
In general, novice athletes can make fantastic profits in the range of 60-70% intensity, used to work your way to 80%. This 80% threshold rule is usually stimulated resistance above this percentage, which usually require a reduction in the games and increase rest intervals. This work will be above the threshold of 80% in all scenarios.
Enter Cluster Training
Cluster formation is not a new concept; in fact, most lifters unknowingly using this method! Some well-known authors have done much to bring this powerful approach to lighting as Charles Poliquin, Christian Thibaudeau, Mike Mahler and to name a few. Weightlifters have to drop the weight on the floor after each repetition; this is followed by a brief pause, and another repetition. Most weightlifters outside the sports super heavyweight division extremely muscular, athletic physique to go with his incredible strength!
The formation of clusters allows the athlete or student to use higher intensity to the rule of the 80% threshold (typically 85-100% more), with a sufficient increase in strength and size volume (c ie more repetitions at a higher intensity). However, this method is very demanding on the central nervous system and is not recommended for beginners or freshmen in high school and sophomores. Although it is a powerful method that should only be applied to a group of elevator movement (horizontal push / pull, vertical push / pull, etc) or exercise per body part. Another disadvantage is that this method requires excellent observers. If you do not have at least a good observer, do not do this method. This is not a method that will be good for an athlete if his assistant (s) decides to take a nap! The formation of clusters should also be divided into not jumped. I will show a pattern of gradual breakdown of the formation of the cluster and move on to more advanced methods. Coach Thibaudeau breaks them into levels, level 1, which consists of three methods, the level 2 has three methods and Level 3 consists of two methods. For athletic purposes I'll cover the Level 1 and Level 2, Level 3 will come at a later time.
level 1
The first increase in the formation of the group is the extended 5s method, coined by Coach Thibaudeau. The purpose of the 5S method is extended to the athlete do 10 reps with a weight that they can do for 5 reps. Obviously, this is a stimulating exceptional growth because there is an increase in the intensity and volume (85% x 10 reps). Expanded years together would go like this ...
The athlete takes his 5 repetition maximum (RM) and is 5 reps, then rack the bar. Rest about 7-12 seconds (count out loud for driving partner or observer), the athlete then no bar rack and still 2-3 reps. After racking the bar again, takes another 7-12 seconds rest, and the last 2-3 reps are performed. The goal is to get 10 repetitions in total. In general, an athlete two fifty-eight breaks to perform this task. The athlete rests 3-5 minutes and repeat 3-5 times. This is an excellent method to introduce group training! Here's a summary ...
Extended 5s Method
· Load-80-85% 1 RM or 5 RM (repetition maximum)
· Reps- 5RM 5 reps with 7-12 break, 2-3 Reps: 7-12 break, 2-3 Reps
· 3-5 sets-
· Rest 3-5 Minutes
· Goal target of 10 repetitions with RM5
The next evolution in cluster formation is the classic method of grouping. Charles Poliquin wrote about this method in modern trends in strength training (2001) and Mike Mahler has written articles on this method of text called Rest Pause training. Whatever the name, it is a powerful and effective method. This method is ideal for strength gains and the relative maximum hypertrophy and muscle fiber type II-B (those with the greatest potential for strength and power). This method uses a superior method of long support, typically 87-92% of 1 RM 5S knock intensity is 5 reps with this intermittent load. A set of typical grouping would be something ...
The athlete must take their 3-4 repetitions maximum and performs 1 representative, bar racks, 7-12 seconds pause, 1 rep, 7-12 seconds pause on the frame, a representative, 7-12 seconds pause, 1 representative, 7 -12 seconds pause, and a representative from a final, and 3-5 minutes rest. Usually 3-5 sets are used. Here's a summary ...
Conventional method of cluster
· Load-85-92% of 1RM
· Reps- 5 Total of Representatives, intermittent, 1, pause, 1, pause, 1, pause, etc
· 3-5 sets-
· Rest 3-5 Minutes
· Goal Goal 5 repetitions with a 3-4 RM
The last group is increasing antagonist standard method. It's basically a variation of the classic cluster method, except that alternates between exercises athletes to oppose the very low (the rest is taken by the opposition exercise takes place). Reps and sets will continue, but the execution of a set is a little different ...
The athlete must take their 3-4 repetitions maximum and performs 1 rep bench press, bar racks should be one representative of bent over dumbbell rows, a representative of the bench press, 1 representative of the line, 1 representative of bench press, 1 representative of the line, with 1 in the bank, a representative of the row, and a final 1 representative in the bank, and a representative from the end line and 3-5 minutes rest. Usually 3-5 sets are used. Here's a summary ...
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