Силата и масата са целите на повечето практикуващи фитнес. Вероятно се чудите, защо ги разграничаваме и не може ли да получим и двете? Няма разбира се пълно разделение, когато качваме сила се получава и маса, и обратно когато качваме маса – ще качим и сила. Нека разгледаме поотделно методите на хипертрофия за да изясним разликите в методите на трениране и тяхното влияние върху нашето тяло.

Силата
Всеки който тренира покачва своята сила, тъй като мускулите реагират на оказаното им натоварване като стават по-силни – за да са достатъчно силни, че да извършват желаното от нас действие. Ние ги залъгваме, че се изисква все повече и повече от нас като така те прогресират. Увеличаването на силата е свързано пряко с начина на трениране. Ако се чудите какви са методите на трениране за да увеличим силата си, ще споделим сега. Силата зависи основно от плътността на мускулите, броя не техните влакна, а те се увеличават чрез тренировки стимулиращи техните микроразкъсвания. За да тренираме за сила, трябва да целим нисък брой повторения, и добра почивка между тях. Така тялото ни ще се натовари достатъчно, за да се предизвиква съответния „отговор“ на хипервъзстановяване.  Получава се така наречената миофибрилна хипертрофия,т.е. нарастване на броя на мускулните влакна. При трениране за сила се препоръчват свободните тежести и многоставните упражнения, за оптимална стимулация на мускулен растеж. Ако искате да увеличите силата си, трябва да следвате няколко прости правила.

  1. Трябва да намалите повторенията- между 1 и 5
  2. Трябва да увеличите почивката между сериите между 2-3 минути
  3. Трябва да тренирате с около 80-90% от максималната тежест, тоест ако вдигате 100кг веднъж от лежанка, то трябва да целите между 3-5 пвоторения със 80-90кг
  4. Трябва да покачвате тежестта при всяка следваща тренировка, дори със 1кг все пак е прогрес!

Тренирайки по този начин, тялото ви ще изгражда „истински“ мускули, които трудно ще се изгубят в случай че изпаднете във фаза на гладуване или пропускате тренировки и други подобни случки които влияят негативно на фитнеса и спорта. За съжаление обаче, може да имате сила и изглеждате плътни (стегнати и твърди мускули), най-вероятно ще видите съвсем малки промени в размера на мускулите си.

Масата
Хората които искат да изглеждат едри и мускулести търсят ефекта на покачване на мускулна маса. Този ефект се различава доста от гореспоменатия начин на трениране, тъй като имаме други цели. Логично ако се опитваме да качваме маса, то ще предположим, че силата ще страда. Хубаво е да имате това предвид когато създавате вашата тренировъчна програма. Тренировката за маса се основава на количеството течности които се натрупват в областта на трениращия мускул по време на тренировка. Получава се ефекта на саркоплазмена хипертрофия, тоест увеличаване на големината на мускула не чрез растеж на нови влакна, а чрез увеличаване на обема му заради потока от течности в него. Т.е. увеличаваме големината на мускула без да изграждаме нов мускул. По пътя на логиката нашата сила ще страда, и ще трябва да очаквате да стигнете до плато или дори регрес във резултатите си. Но за сметка на това ще видите покачване на обема на мускула. При този тип тренировка се използват повече машините, за да изолират мускулите ни и да наблегнем повече на конкретния такъв, за разлика от метода на покачване на силата. Тренировката за покачване на обем се основава на няколко прости правила:

  1. Повторенията трябва да са между 8-12
  2. Почивката между сериите трябва да е по-кратка между 30-90 секунди
  3. Трябва да намалите килограмите и бързината на изпълнение на упражнението (действието трябва да е бавно и контролирано, трябва да напомпите мускула си максимално и за повече време, за да може да увеличи обема си от притока на кръв и течности в него)

Тренирайки по този начин, тялото ви ще изглежда по-напомпано и с по-големи мускули, но всъщност силата ви ще страда. Също ще зависи от течностите които поемате, важно е да се хидратирате добре. Друг минус е, че при пропуски на храна или тренировки мускулите ви ще изглеждат видимо отслабнали (разбира се това ще е само за кратко) като цяло мускулите ви ще са по-скоро обемни от колкото силни.

Оптимален вариант
Най-вероятно всеки от вас се чуди дали няма хибриден вариант за трениране – има разбира се! Ако искате да изглеждате по-едри и в същото време да имате сила, то трябва да смесите тези два вида на трениране. Добър вариант е да се започне първото упражнение от тренировката с цел за покачване на силата, и следващите упражнения да са с цел покачване на обема. Например: ако имаме ден 1-ви гърди, ще направим 4 серии по 5 повторения на лежанката, със 80-90% от максималната тежест която можем да вдигнем за 1 повторение(със достатъчно почивка между тях, около 2-3 мин), след което ще последват няколко упражнения от 8-10 повторения със бавно изпълнение и не толкова дълги почивки, като килограмите на изпълнение разбира се ще са доста по-надолу. Това ще стимулира нарастването на влакната на мускула и в същото време ще стимулира саркоплазменият растеж, така ще получите максимални резултати! Друг вариант е да отделите тренировките, на едната тренировка може да правите метода на саркоплазмената хипертрофия, а не следващата да правите миофибрилна хипертрофия, може да правите и различни тренировки за различните части от тялото, всичко е въпрос на избор и вашите цели! Не забравяйте да се храните добре и да спите достатъчно!

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