Systems training there are so many, and each proves that better than others. But you could say that: the most successful will be the program you’d previously not used. Here’s a great way to add variety to your workouts – to study and apply the principle of the rate of change with which you perform the exercise, known as the “principle of a change of pace.”
Which means the pace?
Ever since the emergence of bodybuilding athletes began to use their training concept of “tempo”. Opinions on this issue were set. Some offered to work in an explosive pace – fast lift weights and at high speed it down. Others, however, were convinced of the need for controlled slow motion. But it turned out that the most successful was the change rate at which the exercise is carried out, throughout their training cycle.
You lose a lot if you do not pay attention, not the pace of their workouts. To reasonably speculate on pace should be adopted by a certain system of its designation. It is convenient to denote the rate of four digits (or three, if the latter is not used). These figures have the following meanings.
For example, the rate at bench press numbers marked 1234. This means:
– one second is required to lower the weight to your chest;
– two second pause will continue, the weight will remain at this time, at the lowest point;
– three seconds is necessary to lift the weight up, that is slower than usual, so that the movement took no less than three seconds;
– chetyrehsekundnaya pause at the top lift.
Thus, one repetition takes 10 seconds. If your program is provided to perform 3 sets of 12 repetitions for all exercises require 3 x 12 x 10 = 360 seconds, that is, all the exercises you will perform 6 minutes. It is necessary to add time to rest between sets and between exercises , and you can expect during their workouts.
The pace helps you
Using the tempo, you can adjust various settings of your workout. The most important indicator – the residence time under load, when your muscles are loaded with a particular job. Increasing this value requires that the muscle response to exercise – increases strength (neuroadaptation) and muscle size ( hypertrophy ). This option can be considered as the main way to load change, and it depends primarily on the pace.
In one of the most popular books, you can find recommendations on the use of tempo. If you are at this pace for 3 sets of 12 reps, it will hold a live 36 x 4 = 144 seconds, that is under stress you about 2 minutes.
Using the tempo allows us to understand why, with 3 sets of 12 repetitions and work with an average weight of more than weary muscles than on a very large weight at two approaches and 4 repetitions. If done with an average weight of 3 sets with 12 repetitions, it is possible to cope with the rate of 211, when each repetition takes only 4 seconds. If you do 2 heavy approach with 4 repetitions, you can move down to perform for the same 2 seconds and without stopping at a low point, as it is possible to raise the weight faster. The rise at the same time may require 4 seconds, because the weight is quite significant, and high intensity. It turns out the rate of 204 to 6 seconds per repetition. 2 x 4 x 6 = 48 seconds under tension. Even if used at a pace much greater weight load time takes only a third of the time.
Controlling other parameters via tempo
In addition to the adjustment of time that you stay energized, able to control the tempo and other parameters. This can be very useful for increasing muscle mass. For example, every 3-4 workouts can be a normal pace at which you perform the exercises, replaced by 422, and even if you do not afraid to 613. When lowering the load required 6 seconds, muscles get for themselves unaccustomed burden, thereby increasing their hypertrophy.
Some people have weaknesses, for example in the upper or lower part of the press. Having problems in the lower part of the press, you can try to apply the rate of 231, that is, for 2 seconds to lower the weight, three seconds, relax and explosive movement to lift a load. Formation of the pause at the bottom affords isometric exercise when the muscles work but do not perform movement, therefore, for them unusual load. This allows you to increase the strength in your problem areas of range of motion, and thus increase the weight lifted and move around moving forward.
Practical use of the tempo
The programs aimed at weight loss, you can use the pace to achieve at the same time the development of muscle fibers. To do this, the first part of each set to perform with explosive speed, and the second, on the contrary, very slowly. It – machinery Dzhona Sheffera. The initial stage of movement allows you to use the resources of the whole organism, so it runs in an explosive pace. As a result of all the physiological systems of the body begin to work on a specific muscle group. As a result, we achieve fat loss. A subsequent slow repetition tire the muscle and make it exaggerated increase.
Thus, the development of training programs is an essential tool for the tempo. Not difficult to understand how to use the pace and practically use them in their training. The result is you enjoy.
Why is the pace is so important
To know what pace and how to use it, is very important. It depends on the pace of that with what effect the muscles will react to the load they receive. Thus, to choose the pace is much more important than to choose a weight with which you are working.