THIS PROGRAM CAN INCREASE YOUR MASS, POWER AND CONDITION AT THE SAME TIME!
The stereotypical article on training methods usually presents a muscle building program and aerobic training, and then explains how to combine them into a comprehensive training program. The principle of “equality with the preservation of division”, constituting a paraphrase of an unbendable sentence, applies here. And if so, you could build muscles and do aerobic exercises in one training session at the same time? Professional bodybuilders could work on body sculpture without sacrificing muscle tissue just before the event, or put the system into the off-season training cycle to increase strength. Traditional strongmen who train until the fall could faster achieve the desired results using this particular double system, while fitness sympathizers would combine training engaging all (almost all) muscle groups with the burning of whole tons of calories. And you, ordinary gym goers – who are compressed by work, family, tearing away maniures and other duties – how would you look at the training “two in one combining muscle building and developing the circulatory and respiratory capacity of the body?
5 × 6
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Ironically, one of the most effective approaches to combining muscle building and aerobics has its sources in strength training. In addition, this is not a novelty – it was already propagated in the late sixties by Istvan “Steve Javork, then one of the leading strength trainers of the Romanian sports machine. His invention, which he called the Nr. 1 consists in performing five exercises with a barbell
Pulling up the barbell in a standing position, squeezing over the head, squatting with bench press, barbell slope on straight legs and lifting the barbell in the fall.
Nothing revolutionary except that the Javorka athletes performed six repetitions of the first exercise, changed the position and proceeded to six repetitions of the next exercise and so on until the end. In this way, they made a series of 30 repetitions with the same load for individual movements.
With the help of this training program, Javorek wanted to achieve several related goals. “First of all, I wanted to introduce diversity to the training of my pupils – explains Javorek. “At the same time I was looking for a training program that would stimulate hypertrophy in the pre-competition season, in other words muscle hypertrophy and improve endurance, while after the season, it stimulated muscles to grow. I also needed a tool that would simultaneously improve neuromuscular coordination, increase the load during training, stimulate the whole musculoskeletal system and finally build a developed and perfectly balanced musculature.
Bodybuilders may see the similarity of the Javork system to the Weiderian Training Principle of the Giant Series, although the first one does not provide any breaks between series, nor change equipment or load – the bar does not leave the hands of the doping until all thirty repetitions have been made. However, how much of this thirty you make depends on whether you use the Complex as a form of warm-up, or the basis of the training program. the first option involves 2-3 lighter series; the second one imposes an advanced 7-8 series divided by breaks lasting only about one and a half minutes.
To determine the appropriate load to perform this extended series, Javorek first determines in which exercises the exercisers withstand the smallest load. (In the Barbell Complex No. 1, it is usually pulling the bar in a standing position.) Then a maximum of one repetition for a given person is set for this exercise and the result is multiplied by a percentage. Let’s say that your training program today consists of six series of the Nr. Nr. 1 and the exercise in which you can least bear is just lifting the barbell barbell in a standing position. The first two series are performed with a load of 50% of the maximum single repetition of this exercise, the next two with a load of 60% maximum and the last two with a load of 70% maximum.
If you have not done stretching your bar up too often in a standing position, maybe you should use percentages based on other exercises or simply set the load on “feel” (but within reason)
Although the Barbell Complex has been developed just to stimulate the entire physiological system, we do not recommend this method every day or during any training. During the preparatory period preceding the competition, Javorek’s charges – including many winners of the competition. Olympia, such as the Romanian Dragomir Cioroslan, currently the leading American weightlifting trainer at the Olympic Training Center in Colorado Springs – performed 2-3 series of 30 repetitions or 5-5 of such sids three times a week. As the competition approached, the load changed to say two series every day with a lighter load and three series three times a week with a greater load.
How often should you train comprehensively?
This depends, of course. If you train twice a week and it is about training involving all muscle groups, you should use this method every time. And if you are a bodybuilder training in accordance with the principle of three days of work, one day of rest, you could devote two weeks exclusively to comprehensive trainings every three months. If you participate in competitions, you can experiment with comprehensive training as a preparatory tool. It is generally known that if you want to work on slimming fitness exercises, you must always devote some hard-earned muscles. The use of comprehensive training can be a way to avoid making this difficult choice.
MOUNTING THE SHANGER’S COMPLEX
Comprehensive training can easily be adapted to the requirements of various sports, Javorek used his own rod-type complex emphasizing muscle growth, followed by another one whose goal was to increase their strength. Although he kept the same number of five exercises from the first complex, he reduced the number of repetitions of each exercise from six to three and his pupils performed servises consisting of 15 repetitions three times in a row without rest, which together gives a series of 45 repetitions non-stop.
If the most important goal is to improve the condition, Javorek proposes using the Nr. 2 consisting of 6-8 series with minute breaks between sets. He adds that in the case of endurance sports, such as boxing, wrestling or cycling, you can increase the number of repetitions in each cycle, the number of cycles themselves, or both simultaneously.Posted on: January 23, 2019