Training Methods

Development of muscle strength

Thus far, we have presented certain mechanisms and principles, indicating the possibilities and conditions that must be met in order to develop muscle strength. Since the general physiological mechanisms differentiating the options of developing strength have already been outlined, we can now proceed with discussing the specific modes of action that are knowingly and consistently applied in the daily work on this characteristic. We call these the methods of building muscle strength. For a better understanding and easier learning of these methods, certain terms that will be used on more than on occasion should first be explained in as accessible a ...

Progression method (heavy-weight)

Any method used in the training of muscle strength is characterised by certain constant elements, the determination of which is necessary in order to present its essence. For the heavy-weight workout, these are as follows: 1. Load value (in % of the MW - maximum weight) - from small (45% of MW) to maximum (100% of MW) 2. Number of series - low (1 to 3) 3. Number of repetitions in a series - low (1 to 3) 4. Rest time - long (for steady breath: 30 sec - 3 min) 5. Exercise pace - slow and moderate The progression method is used to build the maximum strength by using the ...

Isometric method

The application of isometric method of building muscle strength is a typical example of practice being ahead of theory. Before thorough research on its impact on building the body strength and shape has started, and rules of its application have been developed, it had long been used by practitioners and recommended in medical therapy (convalescence after long-term immobilisation). Nicknamed a “load free” method of building strength, it has been described as early as the beginning of this century by A. N. Anochon and J. Proszek, who defined it as a simultaneous and consistent tension of antagonistic muscles without the use of ...

Bodybuilding method (Weider)

With the constant elements present in the design of overall methodology for building muscle strength, the bodybuilding system is as follows: 1. Load value - from small (45% of MW) to moderate (75% of MW) 2. Number of series - low (3) and average (6) 3. Number of repeats in a series - medium and high (6 to a maximum number of repeats – "to refusal"). 4. Rest time - long (at least enabling steady breathing) 5. Exercise pace - slow and moderate. This has for a long time been known as “bodybuilding”, which demonstrates its special use in this sports discipline. It is a method of delivering the development of ...

Electrostimulation method of building muscle strength

Both in view of theoretical analyses and a number of practical experiments, there have been appearing for a long time speculations that electric stimulation of muscles should produce significant gains in muscle strength. The issue was looked into in the 1960s and a number of guidelines were developed as well as regularities identified, useful in strength training. The problem that remained for long unsolved were the electric current parameters, which could produce effective electrostimulation. The “Soviet School”, headed by Professor J. M. Koc, have constructed, specifically for the athletes, a stimulating device “Stimul – 02”, with the use of which hundreds of experiments ...

Mixed Method

The mixed method of building strength was developed by combining the exercises of dynamic and isometric nature. Isometric tension can be used both in concentric and eccentric muscle work. Depending on the nature of muscle work, the execution of mixed method is possible in three variants: concentric-isometric eccentric-isometric eccentric-concentric-isometric An important parameter determining the effectiveness of this method is the time of applying tension. Depending on the type of exercise, and the weight used, the duration of tension ranges from 2 to 6 sec, and it is the shorter the more “isometric stops” we ...

Eccentric method

The above-described methods have exerted such a wide influence on bodybuilding and developing muscle strength, that we called them and treated them as sets of methods under a single name. The method using an eccentric muscle action is considerably narrower in scope, although its effectiveness in the development of muscle strength is the greatest. Interest in the influence of eccentric muscle work on the development of strength dates back to the early 1960s. It was then that extensive research started that led to the development of training methodologies that found application in sport. The inspiration to undertake experiments with the use of ...

Training method – total bodybuilding system

Cybergenics – a total bodybuilding system We mention this “method” separately, though it is hard to consider this impact system promoted by the company of the same name as a “fully fit” method of building muscle strength. It might be better classified as a variant of the bodybuilding method, but this probably would not be right. It is a “multifaceted” activity to improve the body shape of persons using special diet and workout, applied with the aim of reducing fat and gaining greater body “distinction”. The complex interactions used in “cybergenics” include: training based on a set of Weider principles, diet ...

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