Много често може да прочетете или чуете от някои във залата, че с увеличаване на силата ще увеличите и масата си, това е често срещано разбиране и при много хора е породено от покачването на мастна тъкан вместо така желаната от всички мускулна маса!

Може да има увеличение на силата, без да има увеличение на масата, например в следствие на тежките кг които вдигаме, мускулът се развива така, че да може да извършва редовно това действие,получава се миофибрилна хипертрофия (увеличаване на броя на мускулните влакна), но не и съществено увеличаване на големината на мускула.Най-често миофибрилната хипетрофия се постига чрез правенето на малък брой повторения в дадена серия с максимална тежест.

За да постигнем увеличаване на големината на мускула се прибягва до саркоплазмена хипертрофия, тоест нарастване на големината на мускула благодарение на саркоплазмата (течните вещества които се намират в мускула) чрез по-дългото напрежение (бавни повторения, дроп серии,суперсерии и други) големината на мускула се увеличава без да влияе пряко на силата, дори е възможно тя да страда за сметка на големината!

Истината е, че дори да преяждате с качествена храна  и да тренирате често – ако нямате ИНТЕНЗИВНОСТ на тренировките, няма да видите почти никакви резултати.
Важен момент при изграждане на всяка тренировъчна програма е обема на сериите и упражненията, разбира се те варират в зависимост от целите и индивидуалните особености на тялото ви.

Общо поняние е ,че за да имате повече мускули (или да свалите по-бързо) зависи правопропорционално от времето което отделяте за тренировки, но в даден момент се получава претрениране което трябва да избегнете за да може да се възстановите и съответно да прогресирате.

Сериите, повторенията и броя на упражнения, както и времето за едно повторения са строго зависими едно от друго.
При създаването на програма за покачване на мускулна маса трябва има няколко общи правила:

  • Повторенията на всички упражнения трябва да са между 8 и 10 (12 в някой случаи но рядко)
  • За голяма мускулна група се правят между между 4-6 упражнения, а за малка се препоръчва 3-4 упражнения
  • Почивка между сериите между 60-120секунди, почивка между упражненията 120-240 секунди

*Всички повторения които са под 8, например 5 , са с цел покачване на сила, и са с цел разтеж на влакната на мускула като така имате сила, за сметка на минимално увеличаване на обема на мускула.
*Големите мускулни групи са:Гърди,Гръб,Крака
*Малките мускулни групи са:Бицепс,Трицепс,Рамо,Трапец

Как да изберем подходящ интензитет на тренировката ни?
Това строго зависи от целите ви, но няколко неща които трябва да знаете са:
Не може да качите мускули ако не тренирате поне 4-5 пъти седмично.
Не може да качите мускули ако не се храните поне 4-5 пъти дневно (с правилната храна!)
Трябва да тренирате всеки мускул, поне веднъж седмично, като отделяте достатъчно време и се фокусирате по време на тренировката
Трябва да избирате добра тежест, с която да можете да направите поне 90% от повторенията без чийтинг (неправилно изпълнение)
Всеки мускул се нуждае от поне 48-72 часа за да се възстанови (в случай че спите достатъчно, храните се и се възстановявате добре), за това не е добра идея да се тренира един и същ мускул по-често от това.
Не може да очаквате добри резултати ако не спите поне 8 часа, тялото ни се нуждае от почивка за да се самоизгради
Не е добра идея да тренирате и повече от 90-120 мин (разбира се това е индивидуално) , но общото разбиране е че тялото започва да произвежда повече хормони които карат тялото ви да се разгражда повече от необходимото, също така се получава и умора на нервната система.Разбира се пак трябва да се каже че това строго зависи от програмата и целите, но в случай че тренирате: 6 упражнения, 4 серии, 8 повторения с максимална тежест, и тренирате 120 мин , може да се каже че прекалявате.
Ако обаче прекарате 50% от това време в стречинг или разговор с приятелите си във фитнеса, тогава нещата са коренно различни!

Как да разберем дали сме претренирали?

Най-лесния начин да разберем дали сме претренирали,освен липсата на резултат или умореност, е като проверите максималната тежест която може да вдигнете на някое от основните упражнения, например – 1 повторения на лежанката или 1 клек с максимална тежест, след няколко седмици или дори месец, опитайте отново , в най-добрия случай трябва да можете да вдигнете малко повече, а в най-лошият няма да можете да направите дори 1 повторение със същите кг, ако не успеете да направите едно повторение със същата тежест то най-вероятно претренирате, разбира се причините може да са няколко,прекалено голям обем, прекалено малко време за почивка между тренировка на един и същ мускул (невъзстановен мускул), недостатъчно хранителни вещества/енергия, или дори недоспиване!

Как да избегнем претренирането?
Претренирането най-често се усеща с болки в мускулите, обща умора, липса на резултати, отразява се пряко и на кг както и на силата ви.
Позволете на тялото ви да почине, не може да очаквате 7 дневна тежка физическа тренировка всяка седмица и да не почивате достатъчно и качествено.
Няколко важни факта за почивката са, че трябва да спите поне 8 часа, качествен сън тоест лягане преди 10 вечерта и ставане около 8 сутринта, спане по-възможност на тъмно и тихо място.Другата важна част от почивката е между сериите и повторенията по време на тренировката ви, трябва да оставяте мускула да почива между 60-90 секунди между сериите и поне 2-3 мин между упражненията.
Храната играе съществена ряло и тук, ако тялото ви не получи необходимите вещества за възстановяване на мускулите, това ще забави процеса на възстановяването!
Както казахме по рано „Всеки мускул се нуждае от поне 48-72 часа за да се възстанови“, ако тренирате един и същ мускул по-често, то най-вероятно ще се претренира (разбира се пак зависи от нивото на натовареност по време на тренировката)

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