Tréningové typy: Hypertrofia bicepsu

Erik Kerpčár Cviky, Technika cvikov, Tréningový program 4605 Comments

V tomto článku Vám predstavíme jednoduché tréningové typy pre vybudovanie vašich bicepsov. Prosím, neberte tieto odporúčania ako skriptá či dogmy; pomôžu vám však nájsť tú správnu cestu pre vaše individuálne potreby a ciele.

Taktiež odporúčame prečítať si článok Rozhrania tréningového objemu pre rast svalov, v ktorom diskutujeme o teoretických aj praktických konceptoch, na základe ktorých staviame aj myšlienky predstavené v tomto článku.


MV:

 

Ak ste nikdy priamo biceps netrénovali a zaraďovali ste ho len ako sekundárnu/pomocnú svalovú skupinu pri všetkých ťahových cvikoch, nevyskytuje sa potreba jeho priameho tréningu pre udržanie terajšej svalovej hmoty. Ak už však trénujete alebo ste trénovali biceps aj priamo, pomocou izolovaných cvikov, budete potrebovať v priemere 4-6 sérií týždenne pre udržanie terajšej svalovej hmoty.

MEV:

 

Väčšina mierne pokročilých a pokročilých cvičencov potrebuje minimálne 8 sérií týždenne pre budovanie svalovej hmoty bicepsov. Ak má váš program v sebe zakomponovaných množstvo ťahových cvikov, elegantne sa zaobídete aj s nižším počtom týždenných sérií.

MAV:

 

Priemerná väčšina ľudí vykazuje najlepšie výsledky pri počte týždenných sérií medzi 14 až 20 sériami.

MRV:

 

U väčšiny ľudí sú zaznamenané seriózne problémy s regeneráciou pri počte tréningových sérií 26 za týždeň a viac. Táto pravdepodobnosť sa zvyšuje, ak váš program obsahuje množstvo vertikálnych a horizontálnych ťahových cvikov. Ak je váš mesocyklus zameraný na rozvoj chrbtového svalstva, už 15-20 sérií na biceps týždenne môže predstavovať nadmerný stres. VŽDY použite vlastný úsudok pri posudzovaní hladiny vyčerpania. Rozhranie MRV je sprevádzané jasnými symptómami, ktoré nie je radno brať na ľahkú váhu.

Cviky:

 

Zatiaľ čo sú bicepsy zahrnuté vo flexii ramena (preto v nich môžete pociťovať bolestivosť pri rozpažkách na prsia) a je na ne kladený veľký stres počas ťahových cvikov s úzkym úchopom, základ ich izolovanej práce tvoria všetky typy a variácie bicepsových zdvihov.

  • Bicepsový zdvih s veľkou činkou
  • Bicepsový zdvih z EZ tyčou
  • Bicepsový zdvih s veľkou tyčou s úzkym úchopom
  • Bicepsový zdvih s jednoručnými činkami
  • Bicepsový zdvih na protichodných kladkách
  • Bicepsový zdvih s jednoručnými činkami na šikmej lavičke
  • Bicepsový zdvih s jednoručnými činkami supinovane
  • Kladivový bicepsový zdvih
  • Pavúčí bicepsový zdvih s jednoručnými činkami
  • Striedavý bicepsový zdvih s jednoručnými činkami
  • Gilotínový bicepsový zdvih
  • Bicepsové zdvihy na protichodných kladkách s rôznymi adaptérmi

Frekvencia

2-6 krát týždenne.

Čo prosím? 6x týždenne? Princíp SRA (Stimul-regenerácia-adaptácia) hovorí, že najväčší progres sval urobí počas regeneračnej fázy, nie počas vytvárania konštantného stresu. Prečo teda tvrdíme, že aj 6 tréningov týždenne je optimálne množstvo? Pravdou je, že vysoko frekvenčný tréningový program bicepsov nenarúša SRA princíp. Biceps predstavuje veľmi chabú mechanickú páku, vystavovanú veľmi veľkému mechanickému poškodeniu. Produkuje nízku silovú výkonnosť a je pomerne malej veľkosti. Sumáciou týchto faktorov dôjdeme k záveru, že je schopný rýchlej regenerácie (častokrát aj menej ako 24 hod.) z nízkeho objemu. Samozrejme, kladieme dôraz na nízky tréningový objem, takže nečakajte, že vykonávanie 8 sérií denne povedie k dostatočnej regenerácii. Pri vysokofrekvenčnom splite sa stanovuje denný počet sérií na čísle 3. 3 série denne po dobu 6 dní v týždni nám dokopy dáva 18 pracovných sérií, čo predstavuje priemernú kapacitu MRV väčšiny ľudí. Ak si vyberiete cestu vysokofrekvenčného tréningu, dbajte na týždenný tréningový objem a MRV rozhranie!

Intenzita(váha)

 

Flexory zápästia (medzi ktoré patrí aj biceps) predstavujú mix rôznych svalových vlákien. Správny tréning pre túto svalovú skupinu teda predstavuje mix rôznych tréningových rozpätí. Musíme si však uvedomiť, že biceps dostáva dostatok impulzov pri ťažkých viackĺbových ťahových cvikoch ako sekundárna svalová skupina, teda vysoká intenzita pri izolovaných cvikoch nie je potrebná. Izoláciu by ste mali smerovať k vyšším počtom opakovaní. Navyše, dvíhanie ťažkých váh pri izolovaných bicepsových cvikoch nie je úplne bezpečné. Mierte teda skôr na 8-15 opakovaní v sérii s občasným zahrnutím vysokých rozpätí opakovaní kvôli metabolickej odozve.

Variácie

 

Najmä pri vysokofrekvenčnom tréningu je vhodné bližšie sa pozrieť na tieto 3 vnútro-mikrocyklové variácie.

  1. Variácia cvikov: Použitie rovnakých cvikov deň čo deň môže spôsobovať lokálne poškodzovanie štruktúr a viesť k zraneniam (bolestivosť bicepsovej šľachy alebo lakťa). Spôsob, ako vyriešiť tento problém, je implementovať 2-4 cviky v jednom mikrocykle (jeden tréning až jeden týždeň tréningov). Selekcia cvikov je naozaj veľká, obava o ich nedostatok sa teda nevyskytuje. Rotáciou skupiny cvikov dosiahnete najlepší rozvoj svalu a tiež redukciu lokálnej akumulácie tréningového vyčerpania.
  2. Variácie intenzity: Spolu s variáciou cvikov aj variácie v intenzite spravujú hladinu vyčerpanosti a tým majú priamy dopad na výsledky tréningu. Príklad: ak trénujete biceps 2 dni po sebe s použitím 2 rôznych cvikov, prvý tréning môžete vykonávať série po 8, druhý tréning to môžu byť série po 15 opakovaní. Týmto spôsobom dosiahnete cieľ v dvoch rovinách; dokážete trénovať biceps 2x v týždni, pričom oba razy uplatniť princíp preťaženia; sústredíte svoju maximálnu výkonnosť na druhý tréning, čím minimalizujete šance zranenia.
  3. Variácie objemu a relatívnej intenzity: Ak trénujete biceps pričasto, môže nastať situácia, v ktorej nebudete schopný dostatočne preťažiť biceps, najmä ak sú cviky, ktoré si vyberáte vyzývajúce samy o sebe (napr. bicepsový zdvih s veľkou činkou) a mali by byť zaraďované na začiatok tréningu. Jednou z možností je prepnúť sa do BEAST módu na hlavných cvikoch, pozdvíhať pár 100 kíl a znížiť objem na menej namáhavých cvikoch. To vám umožňuje stále benefitovať z frekvenčne náročných tréningov a tlmí akumuláciu vyčerpanosti; ponechá vás vždy pripravených a oddýchnutých na cvik, na ktorý sa potrebujete najviac sústrediť. Druhou z možností je namiesto objemu zredukovať relatívnu intenzitu niektorých tréningov, aby ste si zaistili plnohodnotnú regeneráciu do ďalšieho tréningu. Takže namiesto toho, aby ste prerušili sériu 1 opakovanie pre zlyhaním (1/zlyhanie) na gilotínových zdvihoch, tak ako to zvyknete robiť na bicepsových zdvihoch s veľkou činkou, tento týždeň ukončite sériu s 3 opakovaniami v zálohe (3/zlyhanie) a doprajte si plné uzdravenie.

Pridávame príklad, ako by mohol vyzerať tréning bicepsu s vysokofrekvenčným tréningovým plánom:

  • Pondelok: 4 série po 8 opakovaní na bicepsových zdvihoch s veľkou činkou 1/zlyhanie
  • Utorok: 4 série po 15 opakovaní na bicepsových zdvihoch s veľkou činkou 1/zlyhanie
  • Streda: 2 série po 10 opakovaní na gilotínových zdvihoch 3/zlyhanie
  • Štvrtok: 4 série po 8 opakovaní na bicepsových zdvihoch s EZ tyčou 1/zlyhanie
  • Piatok: 4 série po 15 opakovaní na bicepsových zdvihoch s EZ tyčou 1/zlyhanie
  • Sobota: 2 série po 10 opakovaní na gilotínových zdvihoch 3/zlyhanie

Rozsah pohybu

 

Bicepsové cviky patria ku skupine cvikov, ktoré sú najviac „znásilňované“ skráteným rozsahom pohybu. Skrátením pohybu získate všetku pozornosť v posilňovni, no ak chcete vybudovať sval s čo najnižším rizikom zranenia, vykonajte bicepsový zdvih v jeho celom rozsahu, od plne vystretých lakťov (možno mierne flexovaných), až do ¾ pohybu (pre izoláciu) alebo 4/4 pohybu pre jeho skrátenie aj s flexiou ramena (biceps je jeden z flexorov ramena).

Špeciálne techniky

 

Rozhodne primárny kandidát pre zvýšenie metabolitov a ich efektu! Bicepsy je možné cvičiť v supersériách, drop sériách, gigantických sériách a na rozdiel od iných častí tela…oklúziou (uzavretím)!

Oklúzny bicepsový tréning zahŕňa priškrtenie vašej hornej končatiny tesne pod ramenným svalom,a tak vykonávať opakovania. Kombinácia gigantických sérií a oklúzie môže vypáliť veľmi dobre. Napríklad:

  • Vezmite si jednoručku, s ktorou dokážete vykonať 30 opakovaní.
  • Obviaže si oklúznu bandáž/škrtidlo.
  • Vykonávajte opakovania až kým nedosiahnete relatívne vyčerpanie (1/zlyhanie); neodstraňujte bandáž/škrtidlo.
  • Počkajte 10 sekúnd a zopakujte.
  • Skončite, až keď ste dosiahli prednastavený počet opakovaní! Ak je vaším cieľom tento mikrocyklus 50 opakovaní, pridajte v nasledujúcom cykle 10 opakovaní. Váhu nemeňte.

Periodizácia

 

Váš prvý mesocyklus by mal pozostávať z relatívne nízkeho objemu, váh a počtu opakovaní. Druhý mesocyklus bude v podstate rovnaký, s miernymi zmenami v počte opakovaní či sérií a cvikov alebo to môže byť blok s vyšším tréningovým objemom, používajúc ľahšie váhy a vyšší počet opakovaní. Po druhom mesocykle je dobrý nápad naprogramovať silový blok (3-4 týždne – 70-85%1RM) s nižším tréningovým objemom a vyššou intenzitou záťaže.


Nakoniec vám prinášame príklad, ako by mohol vyzerať váš tréningový program pre objem bicepsov:

Týždeň 1 Pondelok:

Bicepsový zdvih s EZ tyčou – 3×8@40kg

Utorok:

Bicepsový zdvih s EZ tyčou – 4×12@30kg

Štvrtok:

Bicepsový zdvih s jednoručkami – 3×10@12kg

Piatok:

Bicepsový zdvih s jednoručkami w/oklúzia – 8kg na 50 opakovaní

Týždeň 2 Pondelok:

Bicepsový zdvih s EZ tyčou – 4×8@42.5kg

Utorok:

Bicepsový zdvih s EZ tyčou – 5×12@32.5kg

Štvrtok:

Bicepsový zdvih s jednoručkami – 3×10@12kg

Piatok:

Bicepsový zdvih s jednoručkami w/oklúzia – 8kg na 60 opakovaní

Týždeň 3 Pondelok:

Bicepsový zdvih s EZ tyčou – 5×8@45kg

Utorok:

Bicepsový zdvih s EZ tyčou – 6×12@35kg

Štvrtok:

Bicepsový zdvih s jednoručkami – 4×10@14kg

Piatok:

Bicepsový zdvih s jednoručkami w/oklúzia – 8kg na 70 opakovaní

Týždeň 4 Pondelok:

Bicepsový zdvih s EZ tyčou – 6×8@47.5kg

Utorok:

Bicepsový zdvih s EZ tyčou – 7×12@37.5kg

Štvrtok:

Bicepsový zdvih s jednoručkami – 5×10@14kg

Piatok:

Bicepsový zdvih s jednoručkami w/oklúzia – 8kg na 80 opakovaní

Týždeň 5 Pondelok:

Bicepsový zdvih s EZ tyčou – 2×6@40kg

Utorok:

Bicepsový zdvih s EZ tyčou – 3×6@30kg

Štvrtok:

Bicepsový zdvih s jednoručkami – 2×6@8kg

Piatok:

Odpočinok

 

 

 

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