Rozhrania tréningového objemu pre rast svalov

Erik Kerpčár Bench press, Cviky, Deadlift, Drep, Powerlifting, Tréningový program 3736 Comments

Otázka: Koľko musím trénovať na to, aby mi rástli svaly?

Pri tejto otázke nám pomáha určiť si niektoré dôležité teoretické koncepty. Tieto koncepty môžeme nazvať aj „rozhraniami“ a pomôžu nám k záveru, koľko tréningu potrebujeme a k porozumeniu rád, ktoré vám prinášame.

Z literatúry vieme, že tréningový objem je prepojený s rastom svalov a tiež vieme, že viac objemu je lepšie ako menej. Vieme však aj to, že odlišné tréningové objemy rôzne postihujú telesnú kapacitu regenerácie a stimuláciu telesných „rastových“ systémov. Všeobecný konsenzus je: „10 pracovných sérií na svalovú skupinu nie je pre väčšinu ľudí príliš vyčerpávajúcich, pričom pomocou nich dosiahne pomerne dobrý svalový prírastok.“ Toto tvrdenie však nemusí byť vždy pravdivé pri stanovení si určitých predpokladov. Príklad:

  1. Ak sú série o intenzite 10% maxima na 1 opakovanie (1RM), potom sa opakovania musia pohybovať v stovkách, aby sme dosiahli plánovaný tréningový výsledok. Vieme, okrem špeciálnych podmienok, že váha by mala byť nastavená minimálne na 60% 1RM, aby sme spôsobili svalový rast. V tomto prípade žiaden rast neočakávajte.
  2. Série sú nastavené na 95% 1RM. 10 sérií skutočného maximálneho submaxima za týždeň môže a zničí väčšinu cvičencov.
  3. 10 sérií v tréningu s každou sériou ukončenou 6 opakovaniami od svalového zlyhania nie je vôbec namáhavé ani indukujúce svalový rast. Naopak, 10 sérií s každou sériou do a za koncentrické zlyhanie je skutočne narúšajúce a môže znamenať presiahnutie maximálnej týždennej regeneračnej kapacity (MRV).

Ako teda dokážeme hovoriť o tréningovom objeme z hľadiska sérií, keď je možných toľko nezrovnalostí?

Najprv si musíme nastaviť niekoľko predpokladov. Tieto predpoklady, našťastie, reflektujú štruktúru tréningu väčšiny ľudí pre naberanie hmoty. Preto si povedzme, že všetko, písané v tomto článku, sa bude sťahovať na pracovné série, ktoré dodržiavajú tieto predpoklady:

a., intenzita sa bude v priemere nachádzať medzi 60 až 80% 1RM 

b., opakovania v sérií sa budú v priemere nachádzať medzi 8 až 20

c., opakovania v sérií sa budú nachádzať 4 až 1 opakovanie od koncentrického svalového zlyhania

Tieto predpoklady sú, ako sme už spomínali, štruktúrované tak, ako by MALA trénovať väčšina ľudí. Vyčerpajú vás ťažké váhy viac ako ľahké? Zaručene. Avšak ľahšie váhy dovoľujú vyšší počet opakovaní, takže zatiaľ čo vás opakovania až tak nevyčerpajú, vykonáte ich v sérií viac. Výsledok tejto rovnováhy je, že ako hypertrofický stimul, aj vyčerpanie generujúce sa každou sériou o 8 až 20 opakovaniach, je rovnaké. OBJEM a INTENZITA spôsobujú rast a vyčerpanie a ak jedno počas série stúpa, druhé musí klesať, aby sme dosiahli vyvážený efekt.

Počítanie sérií ako objemu

 

Všeobecne ustanovujeme tréningový objem vo vykonaných sériách. Je to celkom priamočiare. 10 sérií na quadricepsy je ako 6 sérií drepov a 4 série leg pressu alebo 5 sérií haken drepov a 5 sérií drepov na multipresse s úzkym postojom. V tomto príklade je to naozaj tak jednoduché.

Ale čo napríklad bench press na šikmej lavičke hlavou nahor ako cvik pri tréningu pŕs? Určite sa 4 série bench pressu na šikmej lavičke počítajú ako 4 série na prsia, no počíta sa to aj ako 4 série na predné delty? A ak počítame predné delty pri bench presse na šikmej lavičke, prečo potom tiež nepočítať tricepsy rovnako pri tlakoch nad hlavu? Sú predsa masívne zakomponované do pohybu! A prečo nepočítať všetky tlakové cviky aj pre triceps alebo všetky druhy príťahov a zhybov pre biceps, atď.?

Áno, môžeme to urobiť, ale pravdou je, že sekundárne svalové skupiny nepracujú tak ťažko ako primárne. Po bench presse najpravdepodobnejšie ucítite vyčerpanie v prsných svaloch, ak teda nie ste úplne netrénovaný jedinec. Zlyhanie trojhlavého svalu ramena pri bench presse z 95% nebýva limitujúci faktor. Samozrejme, triceps sa pri bench presse zapája, sekunduje tento pohyb, ale ak by sme rátali iba rôzne druhy tlakov ako tricepsové cviky, veľmi rýchlo by sme narazili na maximálny regeneračný objem (MRV) pre trojhlavý sval ramena, zatiaľ čo v skutočnosti sa jeho aktuálny stimul nachádza niekde v polovici  MRV. To znamená, že triceps by nikdy nedosiahol plné zapojenie a maximálny rastový stimul. Jednoducho povedané, vždy by ste robili len polovičnú prácu.

Jeden spôsob, ako tento problém vyriešiť, je tzv. zlomkové delenie cvikov. Povedzme, napríklad, že aj prsia, aj triceps potrebujú 20 sérií týždenne, aby dosiahli MRV. Ak vykonáme 20 sérií bench pressu na prsia, dosiahneme týždenný MRV pre prsné svalstvo. Môžeme však odhadovať, že bench press stimuluje triceps len do polovičnej miery, teda o polovicu menej ako priame izolované ticepsové cviky. Môžeme teda konštatovať, že po 20 sériách bench pressu sme vykonali 10 „plnohodnotných“ sérií na triceps a teraz musíme dohnať chýbajúcich 10 sérií niekde inde, na iných cvikoch, aby sme dosiahli MRV. Tieto „iné cviky“ však už nesmú zapájať prsné svalstvo, inak by sme presiahli MRV prsných svalov, čím by sme sa mohli posunúť v tréningu skôr vzad ako vpred. Prekročenie MRV vedie k fenoménu zvanému pretrénovanie.

Ak budeme túto cestu nasledovať aj naďalej, eventuálne dokážeme vytvoriť celý systém neúplných sérií – rovnocenné rozdelenie každého cviku v našom repertoári. Napríklad sa môžeme domnievať, že zhyby sú hodné jednej sérií práce pre široké svaly chrbta, polovičnej sérií pre zadné deltové svaly a 1/3 sérií pre flexory zápästia (spolu s bicepsom). Ak by naše dohady o tom, v akom pomere sa zapájajú svaly v cviku boli presné, tak by táto metóda fungovala perfektne.

Problém s touto metódou je, že je príliš laboratórna a náročná na kalkuláciu pre väčšinu z nás. Namiesto toho zvolíme jednoduchší, no rovnako efektívny prístup. Pozrieme sa na množstvo pracovných sérií z pohľadu MEV (minimálny efektívny objem/kapacita), MAV (maximálny adaptatívny objem/kapacita) a MRV (Maximálny regeneračný objem/kapacita) pre svalovú skupinu. Budeme odkazovať iba na cviky, pri ktorých sú tieto svaly buď primárnymi svalmi alebo pracujú ako izolované cviky pre priame precvičenie daných svalov. A keďže vieme, že tieto svaly budú precvičované aj nepriamou prácou z iných cvikov, ktoré primárne precvičujú iné svaly (ako bench press primárne zasahuje prsné svaly, no nepriamo aj triceps a predný deltový sval), umiernime naše odhady pri utváraní MED, MAV a MRV hodnôt, aby sme vytvorili priestor pre regeneráciu v programe práve vďaka efektu nepriamej práce svalov.

Jednoduchý príklad je, ak povieme, že „18 sérií na triceps je MRV pre triceps“ alebo niečo s rovnakým efektom, myslíme tým, že medzi všetkými tlakmi a príťahmi (pri príťahoch sa zapája dlhá hlava tricepsu), triceps získa ďalšie 4+ „plnohodnotné pracovné série“, čím dostaneme sval k jeho plnohodnotnej fyziologickej MRV, čo je zhruba 22 sérií týždenne. Preto odteraz keď budete čítať tento „návod“, všetko, čo potrebujete vedieť je, že sa množstvo sérií pre sval vzťahuje len na priame a primárne svaly daného pohybu/cviku s už zahrnutým prídavným objemom, takže nemusíte robiť žiadne zlomkové kalkulácie.

Teraz sa poďme pozrieť na 4 rôzne objemové rozhrania a povedzme si, čo znamenajú.

MV = údržbový objem

 

Predstavuje množstvo tréningu (množstvo sérií), ktorý udržiava vašu súčasnú úroveň veľkosti svalov. Ak ste nikdy netrénovali, potom predstavuje množstvo sérií nulu. Ak začnete ťažko trénovať a získate svalové a silové prírastky, ktoré sú nad hranicou vašej štandardnej telesnej svalovej úrovne, budete musieť trénovať minimálne na rozhraní vášho MV, aby ste si ich ponechali. Zlá správa: NEEXISTUJE možnosť NETRÉNOVAŤ a ponechať si svalové prírastky. Dobrá správa: MV je v skutočnosti veľmi nízky a ak budete trénovať s vyššou intenzitou (75+% 1RM), dokážete si ponechať skoro všetky svalové prírastky už pri 6 sériách na svalovú skupinu týždenne. Ďalšia dobrá správa je, že počas toho, ako sa budú vaše hodnoty 75% 1RM zvyšovať spolu so svalovým objemom (preto budete musieť trénovať stále s väčšími váhami, aby ste si udržali svoj MV), ľahkosť, s ktorou si vaše telo ponechá svalové prírastky, taktiež stúpne. Zatiaľ čo by ste očakávali, že MV pokročilých cvičencov bude omnoho vyššie ako 6 pracovných sérií týždenne, nie je tomu tak a naozaj je aj pre začiatočníkov, aj pre pokročilých toto číslo veľmi podobné.

Ale prečo je MV dôležitý? Nechceme predsa skôr zväčšovať prírastky na svaloch a sile ako ich len udržiavať? Samozrejme; ale úseky tréningov s nízkym objemom sú výnimočne dôležité na to, aby ste dali vašim „rastovým procesom“ prestávku a nechali ich obnoviť sa späť na svoje maximum. A čo ak vás dobehne život a  nejakú dobu nebudete môcť tráviť v posilňovni toľko času, koľko by ste chceli? Vedieť svoj MV vám umožňuje stráviť v posilňovni len toľko času, koľko potrebujete na zachovanie svojich svalových a silových prírastkov. Následne ak začnete opäť trénovať naplno, nemusíte mať obavy z toho, že ste niečo zanedbali alebo že ste stratili to, na čom ste tak dlho pracovali.

MEV = minimálny efektívny objem

 

Sa rovná minimálnemu množstvu tréningu, ktorý skutočne vybuduje sval. Čokoľvek pod týmto množstvom vám pri najlepšom svaly podrží, takže ak chcete budovať, mali by ste sa uistiť, že ste nad hranicou MEV. MEV je minimálny efektívny objem, teda to NEBUDE váš priemerný týždenný tréningový objem; ak teda nechcete naberať najpomalšie ako sa dá (nechcete). Je to však skvelá cesta, ako začať prvý týždeň mesocyklu. Ak niekto práve začal s tréningom, „porastie“ zo všetkého, čo robí. Jeho MV a MEV budú v podstate identické. Spolu s tréningovou kapacitou však rastie aj MEV, takže čím ste skúsenejší, tým bude vaše MEV vyššie a vyššie.

MAV = maximálny adaptatívny objem

 

V tomto rozhraní sa nachádza väčšina vašich najlepších svalových a silových prírastkov. Toto rozhranie sa mení s každým tréningovým mesocyklom (týždňom). Vždy, keď trénujete určitú časť tela s určitými cvikmi, váhou a objemom, bude výsledok svalový rast. Preťažte systém a dostanete ešte masívnejšie výsledky. Systém sa však adaptuje a čo bolo preťaženie v poslednom tréningu už viac preťažením, v tomto tréningu nie je. Ak chcete pokračovať v preťažovaní, budete musieť použiť väčšiu váhu a…väčší tréningový objem v každom nasledujúcom mikrocykle vo fáze akumulácie tréningu. Vždy, keď ťažko trénujete, tréningový objem, potrebný pre rovnako dobré výsledky, sa v ďalšom tréningu zvyšuje, s čím sa zvyšuje aj MAV počas celého mesocyklu. Časom množstvo tréningového objemu potrebného pre progres „narazí“ a prekročí množstvo objemu, z ktorého sa dokážete zregenerovať, urobiac ďalšie prírastky v mikrocykle viac-menej nemožné. Tým sa vytvorí potreba pre deloadmožnou zmenou výberu cvikov v ďalšom mesocykle pre pribúdajúce prírastky. Pretože sa MAV výrazne mení počas každého tréningu, NEMôŽE to byť cieľ, ktorý chcete dosiahnuť, ale skôr rozhranie, v ktorom by sa mal váš tréningový objem nachádzať. Toto rozhranie sa nachádza medzi MEV a MRV. To znamená, že väčšinu svojho mesocyklu začnete s objemom rovným MEV a postupne sa dopracujete k MRV alebo tesne nad. Priemerný objem v tomto rozsahu je váš MAV. Ak by sme chceli veľmi mudrovať, mohli by sme dôjsť k otázke, prečo by sme mali začať s MEV a postupne sa dopracovať až k MRV? A prečo by sme jednoducho nemohli ostať v už spomínanom strede medzi týmito rozhraniami, kde máme najlepšie prírastky každý mikrocyklus?

Prvý problém je ten, že tento prístup nedovoľuje dostatočný progres. Povedzme, že 16 sérií týždenne je váš MAV pre určitú časť tela. Urobíte 16 sérií prvý týždeň a dosiahnete skvele prírastky! Ok, čo teraz? Ak urobíte 16 sérií aj budúci týždeň, už to nebude MAV (keďže stúpa s každým týždňom), takže toho musíme vykonať viac. Ak je váš nový MAV 18 sérií, budete to schopný udržať možno týždeň, dva predtým, ako dosiahnete MRV a už sa ďalej v tomto makrocykle neposuniete. Budete potrebovať deload, aby ste zredukovali únavu a tým aj akumuláciu; pomer deloadu k normálnemu tréningu bude pomerne malý. Môžete však dosiahnuť kvalitnejší tréning tým, že začnete na menšom počte sérií ako je 16. A pretože budete najskôr vykonávať rozsah opakovaní alebo cviky, na ktoré nie ste zvyknutí, vaša „rastová odozva“ môže byť vyššia ako by ste očakávali, z čoho plynie, že váš aktuálny MAV je menší ako 16 sérií na začiatku mesocyklu. Na druhej strane, ak začnete na 12 sériách a dosiahnete 16 sérií a skončíte – deloadnete, nielenže skrátite mesocyklus, ale tiež stratíte výhody funkčného „prepálenia“. Akokoľvek to podáte, zdá sa, že najlepšie výsledky dosiahnete tak, že začnete s nízkym MAV a skončíte na vysokom MAV. Ako to dosiahnete? Stačí si nájsť váš MEV a MRV a vyskladať svoj mesocyklus medzi tieto dve rozhrania.

Príklad: ak je váš MEV 12 sérií a MRV 20 sérií (MAV = 16), váš mesocyklus bude vyzerať nejako takto:

Týždeň 1: 12 sérií

Týždeň 2: 14 sérií

Týždeň 3: 16 sérií

Týždeň 4: 18 sérií

Týždeň 5: 20 sérií

Týždeň 6: 6 sérií (deload)

MRV = maximálny regeneračný objem

 

Vaše telo sa dokáže zregenerovať len z určitého množstva tréningu. Ak už sú všetky regeneračné systémy tela plne využívané, akékoľvek ďalšie narušenie systému spôsobí nedostatočnú regeneráciu. Trénovať ťažko je super, ale ak trénujete ťažšie,  ako sa vaše telo dokáže regenerovať, môžete na rast svalov rovno zabudnúť, pretože žiaden sval nevybudujete, ak sa nedokážete zotaviť zo stresu. Fakt je, že ani nemôžete očakávať rast, ak trénujete na objeme, z ktorého sa vaše telo len tak-tak dokáže zotaviť (MRV). Mnoho tréningových štúdií na začiatočníkoch ukázalo limitovaný, ba až žiaden rast svalu v počiatku tréningového procesu. Netrénovaní jednotlivci nie sú zvyknutí na tréning; tréning je pre nich obrovský šok, ich telá sú na začiatkoch len tak-tak schopné regenerácie a žiaden rast sa neuskutočňuje. Až potom, čo títo jednotlivci trénujú niekoľko týždňov, je ich telo schopné sa adaptovať, poriadne zregenerovať, uzdraviť a stále si ponechať miesto pre rastové procesy.

Ak vám teda MEV povie o minime tréningu potrebného pre rast, MRV vám povie o maxime. Mierne presiahnuť MRV tesne pred deloadom vám môže dopomôcť k rastu cez proces zvaný „superkompenzácia“. Tento proces sa vykonáva pomocou funkčného prepálenia; no dlhodobý tréning na rozhraní MRV (a jeho prekročení) nebude mať za výsledok rast v žiadnom smere. Kvôli výhodám preťažovania a funkčného prepaľovania neznamená MRV „vyhnúť sa v každom ohľade“, ale skôr predstavuje „cieľ v konečnej fáze akumulácie tréningového objemu a ostať mierne nad ním po určitú, krátku dobu“. Musíte sa „vyšplhať“ k vášmu MRV, nie skočiť.

Individuálne odlišnosti

 

Teraz, keď už ste oboznámení s termínmi, ste určite zvedaví na skutočné hodnoty jednotlivých objemov. Aký je MAV pre biceps? A pre prsia? Tieto hodnoty budú odkryté v jednotlivých článkoch pre dané svalové skupiny. Zatiaľ si však pamätajte ich limitácie:

  1. Sú to zhruba priemery. Ak povieme, že priemerný MAV pre svalovú skupinu je 15 sérií, ale váš MAV je 10 alebo 20, nie je to nepravdepodobné. Ak je však 5 alebo 30 sérií, to už nepravdepodobné je. Použite tieto čísla ako pomôcku, nie presné inštrukcie.
  2. Sú založené na skúsenostiach rôznych coachov a profesionálnych atlétov, tiež na vedomostiach obsiahnutých z literatúry. Niektoré vám budú sedieť ako ušité, iné sa vás zas vôbec nemusia týkať. Monitorujte svoj tréning a výsledky, hľadajte svoje vlastné hodnoty.
  3. Vaše hodnoty sa zmenia. Zmenia sa na základe toho, ako dobrá je vaša regenerácia zo dňa na deň a týždňa na týždeň. Zmenia sa s vašimi narastajúcimi skúsenosťami. Taktiež sa zmenia s vašou telesnou váhou. Nemyslite si, že váš MRV je rovnaký tento mesiac, ako bol minulý mesiac alebo rok.
  4. Dokonca aj rôzne cviky a poradie cvikov má rôzne rozhrania hodnôt. Môžete byť schopní udržať si všetky svalové prírastky quadricepsu s 5 sériami ťažkých drepov týždenne, ale môže to zabrať aj 10 sérií leg pressu a 15 sérií predkopov na dosiahnutie rovnakého efektu. Všeobecne povedané, čím ťažší a náročnejší je cvik na rozsah pohybu, tým je nižší potrebný objem a tolerancia. Áno, drepy vás rozbijú viac, no aj z nich viac porastiete. Robte realistické úpravy na základe toho, aký efekt na vás cvik má.

Nájdite svoje vlastné tréningové rozhrania

Nájdite svoje MV

 

Sila v opakovaniach je najspoľahlivejší korelát veľkosti svalu. Už keď ste zvyknutí na tréning a zvyknutí trénovať v určitom rozsahu opakovaní, jediný spôsob, ako vyprodukovať významný nárast v množstve opakovaní s rovnakou váhou, je zväčšiť svalový objem. Ak vytlačíte 100kg na max. 10 opakovaní, jediný spôsob, ako vytlačiť 110kg na 10 opakovaní, ak už nejaký ten čas trénujete, je nabrať svalovú hmotu. A ak vytlačíte 90kg na max. 10 opakovaní po diéte, napriek tomu, že ste praktizovali tlak na opakovania po dobu niekoľkých týždňov, nie je nepravdepodobné, že ste stratili svalový objem.

Ako dokážete zistiť vlastný MV? Pri normálnom procese periodizácie tréningu by malo byť každých niekoľko mesiacov (2-3/rok) strávených v štádiu udržiavania a jedenia výhradne pre potreby udržania svalovej hmoty a sily. Je nutné ponechať telu čas na reorganizáciu a znovu naštartovanie rastových procesov, pretože vysoký tréningový objem počas niekoľkých mesiacov ťažkého tréningu katabolizuje rastové faktory. Keď začnete praktizovať tieto udržiavacie mesocykly po prvýkrát, pokúste sa nasledovať odporúčania uvedené v tomto článku. Ak bola sila počas každého z týchto udržiavacích mesocyklov zachovaná, symbolizuje to dostatok objemu pre udržiavaciu fázu. Nabudúce, keď budete opäť prechádzať udržiavacou fázou, skúste ešte viac znížiť tréningový objem a pozorujte, či stále dokážete udržať vašu výkonnosť na rovnakej úrovni. Ak vaša sila v opakovaniach (napríklad pri tlaku) klesla po udržiavacej fáze, znamená to, že ste nemali dostatok tréningového objemu a nabudúce toto číslo zvýšte.

Nájdite svoje MEV

 

Nájsť MEV je ťažké. Dobrý spôsob na začiatok je začať s MEV odporúčaným v tomto článku a následne znížiť toto číslo o 2 +/- po dobu nasledujúcich dvoch mesocyklov. Trošku porušíme princíp preťaženia a nebudeme zvyšovať počet sérií z týždňa na týždeň v týchto dvoch mesocykloch; držte sa odhadovaného MEV po celý čas. Všimli ste si prírastky na sile v opakovaniach na konci týchto dvoch mesocyklov? Ak áno, potom ste presne na alebo máličko nad vaším MEV a mali by ste uvažovať o následnom znížení objemu. Ak žiadne prírastky nenastali, ba dokonca ste stratili na sile, najpravdepodobnejšie sa nachádzate pod vaším MEV. Ak vychádzate z MEV v takom znení, v akom bolo popísané v tomto článku, nájdenie vášho vlastného MEV je viac ako pravdepodobné. Samozrejme, nebude to trvať chvíľku, takže neuvidíte výsledky vašej práce cez noc. Informácia pre začiatočníkov: Tým, že je váš MV super blízko MEV, NEOPLATÍ sa MEV testovať, pokiaľ nie ste mierne pokročilí až pokročilí, t.j. 2-3 roky sústavného tréningu.

Nájdi svoj MRV

 

Ako nájdete svoje MRV? Kľúč sa nachádza už v názve! Maximálny regeneračný objem. Ak prekonáme túto hranicu, nebudeme schopní ďalšej regenerácie. Ako však odmeriame mieru regenerácie pre svalový rast? Použijeme najlepšiu mierku výkonu pre rast; schopnosť zdvihnúť váhu na počet opakovaní. Je to určite najlepší korelát; ukážte mi chlapa, ktorý dokáže vytlačiť 180kg na 10 opakovaní a ja vám ukážem chlapíka s veľkými prsnými svalmi, ramenami a rukami. V tréningu je spôsob, akým dosiahnete najlepšie prírastky vykonávať série o 8-12 opakovaniach s časom sa zvyšujúcou váhou. Dôkladná regenerácia je kľúč k tomuto progresu a celému princípu preťažovania.

Ako teda viete, že ste zregenerovaní z minulého týždňa? Hm, koľko ste vytlačili minulý týždeň? Povedzme, že 100kg na 3 série po 10 opakovaní s dvoma opakovaniami v zálohe. Ak ste tento týždeň urobili 102,5kg na 4 série po 10 opakovaní s jedným opakovaním v zálohe, je to zhruba rovnaká výkonnostná úroveň…no rozhodne nemôžeme povedať, že nie ste zregenerovaní z minulého týždňa. Ale čo ak ste tento týždeň urobili 110kg na sériu o 10 opakovaní, potom 7, 5, 4 a 3? Rozhodne nie je niečo v poriadku. Niekto, kto dokáže vytlačiť 100kg na 3×10 s nejakými opakovaniami v zálohe, by mal byť schopný vytlačiť 110kg na ťažkých 10 opakovaní…minimálne 9! Ale ak nie ste celkovo zregenerovaní, vaša výkonnosť poklesne presne tak, ako v našom príklade. Je to celkom jasný znak toho, že minulý týždeň ste presiahli svoj MRV a je čas na preskupenie a zníženie vyčerpania.

Znie to celkom priamočiaro, no je tu jeden malý problém. Čo ak ste jednoducho minulý týždeň nemali dostatok spánku alebo jedla? Čo ak už trénujete 9 týždňov bez deloadu namiesto 4-6 a je to nahromadené vyčerpanie zo všetkých tých týždňov, čo spôsobuje problémy s regeneráciou, nie objem MRV? Čo ak bol tento týždeň zlý pre milión rozličných dôvodov a váš skutočný MRV je vyšší?

To všetko je možné a predstavuje to problém. Ako teraz vieme, či sme našli skutočné priemerné MRV alebo len chybu v kalkulácií? Dve najpresnejšie vedecké nástroje sú opakovania a záznam. Predpokladám, že sa snažíte zvyšovať svoj tréningový objem v každej fáze počas mesocyklu (akumulačná fáza každého mesocyklu) a zaznamenávať odpovede vášho organizmu. Ak nie, určite s tým čo najskôr začnite. Ak si všimnete neschopnosť vášho tela zregenerovať sa, ustúpte, deloadnite, možno vymeňte cviky a zopakujte. Všimnite si, koľko sérií ste celkovo vykonali na určitú časť tela predtým, ako ste zistili nedostatok v regenerácií…to je váš prvý odhad pri určovaní MRV. Zvoľte si pre váš nasledujúci cyklus množstvo sérií zhruba o 6 sérií menej ako vaše odhadované číslo pre MRV a počas 4-6 týždňov pridávajte série a váhu každý týždeň, až kým nedosiahnete vaše hypotetické MRV. Ak ste dosiahli stav neúplnej regenerácie skôr, ako ste očakávali, upravte vaše predpokladané MRV a znížte týždenný počet sérií. Ak ste boli tentokrát schopný presiahnuť obdobie šiestich týždňov bez problémov v regenerácií, opäť upravte vaše MRV, avšak tentokrát pridaním sérií. Po 3 až 4 cykloch v tomto žánri budú zrejme 2 veci:

  1. Zväčší sa vám svalová hmota (najmä, ak správne jete a regenerujete)

 

  1. Váš predpokladaný MRV sa pohybuje v určitom kontrolovanom rozhraní, s rozdielom cca. 3-5 sérií na časť tela týždenne. Možno ste v jednom mesocykle dokázali vykonať len 18 sérií/týždeň pred prepálením svojho MRV a možno ste v inom mesocykle vykonali celých 22 sérií predtým, ako ste zahájili deload. Ale ak je váš návyk jedenia a regenerácie pomerne stabilný, môžete si všimnúť, že je aj hodnota MRV pomerne stabilná. V tomto príklade okolo 20 sérií týždenne.

 

Áno, MRV bude iné pre každú časť tela a áno, časom sa mení, no pokiaľ budete sledovať svoj tréning a kvalitu regenerácie, budete schopní prispôsobiť vaše MRV a po celý čas ostať nad vecou; byť si istí, že trénujete v akurátnom množstve na to, aby ste dosiahli svalový rast.

Nájdite svoj MAV

 

Toto rozhranie je najjednoduchšie. MAV sa nachádza medzi MEV a MRV. Ak ste už našli tieto rozhrania, spolu s nimi dostanete aj MAV, čiže toto rozhranie nepotrebujete nezávisle sledovať. Berte ho ako pridanú hodnotu.

Záver

 

Niektoré koncepty uvedené v tomto článku sú podané tak, ako vychádzajú z literatúry a skúseností rôznych odborníkov v tejto oblasti, niektoré nesú v sebe jemné rozdiely a voľné miesta, ktoré je stále potrebné doplniť. To, čo to pre vás znamená je, že tieto koncepty a tréningové štruktúry, ktoré vytvárajú, sú skvelé odpichové body, na ktorých dokážete vyskladať svoj tréning, no nie dogmy, ktoré je potreba do bodky sledovať. Vždy myslite, buďte skeptickí, vždy otvorení iným názorom a vyberte si najlepšiu cestu, ktorá poskytuje dostatok dôkazov.

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