Všetko, čo potrebujete vedieť o raste svalov

Erik Kerpčár Bench press, Celotelové cviky, Chrbát, Cviky, Deadlift, Drep, Jadro/Core, Nohy, Powerlifting, Ramená, Ruky, Technika cvikov, Tréningový program 4154 Comments

Jedna z úžasných vecí ohľadom internetu je, že nás doslova zaplavuje informáciami v podobe tisícok článkov o cvičení, fotiek, videí a samozrejme tréningovými programami.

Zatiaľ, čo táto „skládka“ informácií ponúka odpovede na otázky „prečo“ a „ako“ týkajúce sa tréningu, všetky tieto, často „konfliktné“ informácie nám spôsobujú tzv. fatal error – a ako výsledok paralýzu analýzou.

Samozrejme, nemusí to byť takto. Budovanie svalov, strata tuku alebo zvyšovanie sily sú relatívne jednoduché veci a to najmä vtedy, ak máte niekoho, kto to videl a má s tým skúsenosť. Dobrý tréner vám tieto koncepty vysvetlí skôr, ako si stihnete prescrollovať dnešné facebookové news.

Hypertrofia – ako na ňu!

V jednoduchosti je hypertrofia. Predstavíme vám presné stratégie ako nabrať svalové prírastky, či už u kulturistu alebo obyčajného človeka, ktorý sa chce cítiť lepšie a vyzerať lepšie.

To zahŕňa série, počty opakovaní, odpočinkové intervaly, tréningový harmonogram a mnoho programovo dizajnových stratégií.

Cieľ fázy hypertrofie

  1. Zväčšiť sa (nabrať čistú svalovú hmotu)
  2. Zvýšiť metabolizmus: Svalové tkanivo potrebuje energiu. Jednoducho povedané, čím viac svalov máte, tým viac kalórií spálite počas dňa. Sval je metabolicky aktívne tkanivo; je to fyzické miesto spaľovania tukov.
  3. Vybudovať slabšie, menej rozvinuté časti tela: to pomôže physique atlétom dosiahnuť symetriu.
  4. Pomôcť atlétom v kontaktných športoch (hokej, judo, box,...) získať „body armor“ a tým lepšie znášať dôsledky takýchto stretov.
  5. Vybudovať silu šliach a hustotu svalového tkaniva ako činiteľa v intenzívnejšej silovej fáze.
  6. Pomôcť mužovi nabrať entuziazmus a vyzerať lepšie nahý a získať viac žien. Ženy majú rady mužov so svalmi.
  7. Vice versa bodu 6.

Priemerný čas typickej hypertrofickej fázy

  • Priemerná dĺžka trvania fázy je 4-8 týždňov, záleží od jednotlivca.
  • Ak pracujete s bodybuilderom, prípadne ste bodybuilder, táto fáza sa predĺži, až kým nedosiahnete požadovaný cieľ – požadované množstvo svalovej hmoty.
  • Typický vzor predstavuje tvrdý tréning po dobu 3 týždňov, nasledovaných deload týždňom: deload týždeň predstavuje ľahký týždeň s malými váhami a nízky tréningovým objemom.
  • Tréningová rutina sa opakuje po dobu 4-6 tréningov, potom je zmenená.
  • Zvyčajne, po 3 tréningoch, je poradie cvikov zmenené (cviky ostávajú rovnaké). To vytvára nový mentálny a fyzický stimul. Predstavuje tiež efektívny spôsob ako okoreniť váš tréning bez drastickej zmeny programu – najmä ak to, čo práve robíte zaberá.

Tréningová frekvencia

  • Medzi 3-5 krát týždenne, záleží na jednotlivcovej možnosti trénovať.
  • Každá svalová skupina by mala byť precvičená 2 krát týždenne.

Počet opakovaní

  • Priemerný počet opakovaní sa nachádza medzi 8-15.
  • Sem-tam si pridajte aj série s vysokým počtom opakovaní – 20-25, prípadne až po 50 opakovaní v jednej sérií.
  • V neskoršej hypertrofickej fázy sa pridajú pokročilé techniky na zvýšenie tréningového objemu, ako zhadzovacie série (drop sets), série s vnútrosériovou prestávkou (rest pause sets) či vynútené opakovania (forced reps)

Počet sérií v jednom cviku

  • Všeobecne platí pravidlo 3-4 sérií v jednom cviku.
  • Zvyčajne je objem týždenne zvyšovaný. Pridávame opakovanie, prípadne v neskorších štádiách programu aj ďalšiu sériu. Posledná sa zvyšuje váha.
  • Klasický 4-týždňový program môže progresovať napríklad takto:
  • Týždeň 1: 3 série po 8 opakovaní
  • Týždeň 2: 3 série po 10 opakovaní
  • Týždeň 3: 3 série po 12 opakovaní
  • Týždeň 4: 3 série po 14-15 opakovaní
  • Iný príklad s pridaním sérií a opakovaní
  • Týždeň 1: 3 série po 8-10 opakovaní
  • Týždeň 2: 3 série po 12-15 opakovaní
  • Týždeň 3: 4 série po 8-10 opakovaní
  • Týždeň 4: 4 série po 12-15
  • V tejto fáze tiež použijeme pyramídovú schému opakovaní:
  • Týždeň 1: 8, 10, 12, 14 opakovaní
  • Týždeň 2: 14, 12, 10, 8 opakovaní
  • Týždeň 3: Opakujte týždeň 1, zvýšte váhu
  • Týždeň 4: Opakujte týždeň 2, zvýšte váhu
  • Taktiež môžeme použiť metódu vlnovitého zvyšovania váhy
  • Týždeň 1: 10, 15, 10, 15 opakovaní
  • Týždeň 2: 12, 8, 12, 8 opakovaní
  • Týždeň 3: Opakujte týždeň 1, zvýšte váhu
  • Týždeň 4: Opakujte týždeň 2, zvýšte váhu

Celkový počet sérií na svalovú skupinu za týždeň

  • 12-20 celkových sérií
  • Série môžu byť vykonané počas jedného tréningu alebo rozdelené do niekoľkých tréningov (2-3) počas týždňa.
  • Svalové skupiny, ktoré potrebujú zlepšiť, budú trénované viac krát týždenne.

Tempo opakovaní

Tempo môžete a nemusíte uplatniť. Ide o ďalšiu variáciu do vášho tréningového programu. Všeobecne sa dodržiava tempo: 3-4 sekundy v excentrickej fáze (spúšťanie činky), 2-3 sekundy v izometrickej fáze (podržanie činky v mieste napnutia svalu). Koncentrickú fázu (dvíhanie činky) nespomaľujeme.

Odpočinkový interval

  • Odpočinok medzi sériami je krátky – zlepšuje odpoveď rastového hormónu.
  • Priemerný čas odpočinku je 30-60 sekúnd.
  • Pri sériách s vyšším počtom opakovaní (15+) zvýšime aj odpočinkový interval na cca 90 sekúnd.

Intenzita/objem

  • Intenzita každej série je ponechaná na úrovni strednej až vysokej intenzity (váhy)
  • Začiatočníci alebo tí v prvých týždňoch programu by mali ponechať intenzitu na úrovni strednej intenzity. To znamená ukončiť sériu s 1-2 opakovaniami v rezerve
  • Pokročilí alebo tí v neskorších štádiách programu by mali dotlačiť série až do svalového zlyhania, niekedy aj za svalové zlyhanie. Maximalizuje to vyplavovanie rastového hormónu. Vyplavovanie rastového hormónu súvisí s magnitúdou námahy.
  • Tréningový objem je v tejto fáze ponechaní na úrovni vysokého tréningového objemu. Chceme dosiahnuť bunkovú/fyziologickú zmenu – hypertrofiu. Objem je vystupňovaný po prvých 2-3 týždňoch, kedy sa odohrali počiatočné neurologické zmeny.
  • Po predstavení nových pohybov je progres spôsobený najmä neuromotorickými adaptáciami.
  • Po počiatočnej fáze neuromotorických adaptácií je následné zvyšovanie sily výsledkom morfologických zmien svalových vlákien – vlákna zväčšili svoju veľkosť.

Prístup k tréningu

  • V hypertrofickej fáze používame najmä tradičné cviky s použitím veľkej činky, jednoručných činiek a strojov.
  • Izolované pohyby sú v tejto fáze vykonávané.
  • Preferované je použitie voľných váh (veľká činka a jednoručné činky), avšak použitie strojov je taktiež vhodná voľba. Stroje dovoľujú stále napätie na sval vďaka ich dizajnu. Napríklad: vykonávanie bicepsového zdvihu jednoručnou činkou kladie minimálny až nulový odpor v spodnej a hornej časti pohybu. Odpor je prítomný najmä v strednej fáze. Bicepsový zdvih vykonaný na stroji na to určenom umožňuje stále napätie/odpor počas celého rozsahu pohybu. Toto stále napätie je veľmi výhodne pre účely hypertrofie.
  • V tejto fáze zvyčajne používame metódu jednej série. Séria 1, odpočinok, séria 2, odpočinok, séria 3, odpočinok,
  • Supersérie môžu byť taktiež použité. Ak superséria zahŕňa iné svalové skupiny, uistite sa, že tempo a odpočinkový interval nepresahujú 60-90 sekúnd.
  • Ak používate unilaterálne (jednostranné) cviky, použite metódu jednej série a uistite sa, že ani jedna strana nepresiahne odpočinkový interval 60-90 sekúnd.

Príklady tréningov

3-dňový hypertrofický tréningový harmonogram

Deň 1 – Ťahový tréning

  Cvik Série Opakovania
A zhyby 4 8-12
B1 Sťahovanie hornej kladky širokým úchopom 3 8-15
B2 Kŕčenie ramien 3 8-15
C Príťahy v predklone s jednoručnými činkami 3 8-12
D Príťahy spodnej kladky (veslovanie) 3 10-15
E1 Rozpažovanie na zadné ramená 3 10-15
E2 Bicepsové zdvihy 3 10-15

 

Deň 2 – Nohy/Boky

  Cvik Série Opakovania
A Drep 4 10-15
B Čelný drep 3 8-12
C Výpady 3 10-12
D1 Zakopávanie 3 8-12
D2 Predkopávanie 3 8-12
E1 Hip Thrust 3 12-15
E2 Lýtka 3 12-15

 

Deň 3 – Tlakový tréning

  Cvik Série Opakovania
A Bench press s jednoručnými činkami 4 8-12
B Nejaká forma šikmého tlaku s hlavou nahor 3 8-12
C Tlak na ramená nad hlavu 4 8-12
D Kľuky na úzko (ruky na medicinbale) 3 12-15
E1 Laterálne rozpažovanie 3 12-15
E2 Tricepsové extenzie 3 12-15

 

4-dňový hypertrofický tréningový harmonogram

Deň 1 – Ťah/Tlak

  Cvik Série Opakovania
A Sťahovanie hornej kladky so širokým úchopom 4 8-12
B Príťahy veľkej činky v predklone 4 8-12
C Príťahy s oporou hrudníka 3 8-12
D Bench press s jednoručnými činkami 3 8-12
E Tlak na ramená nad hlavu s jednoručnými činkami – unilaterálne 3 10-15
F1 Bicepsové zdvihy 3 8-12
F2 Rozpažovanie na zadné ramená 3 10-15

 

Deň 2 – Nohy/Boky

  Cvik Série Opakovania
A Drep 4 10-15
B Predný drep 3 8-12
C Výpady 3 10-12
D1 Zakopávanie 3 8-12
D2 Prekopávanie 3 8-12
E Lýtka 3 12-15

 

Deň 3 – Tlak/Ťah

  Cvik Série Opakovania
A Bench press s jednoručnými činkami alebo veľkou tyčou 3 8-12
B Nejaká forma šikmého tlaku s hlavou nahor 3 8-12
C Tlak na ramená nad hlavu s veľkou činkou 3 10-15
D Príťahy s oporou hrudníka 3 8-12
E Sťahovanie hornej kladky s úzkym úchopom 4 8-12
F1 Tricepsové extenzie 3 8-12
F2 Laterálne rozpažovanie 3 10-15

 

Deň 4 – Boky/Nohy

  Cvik Série Opakovania
A Mŕtvy ťah 4 8-10
B Bulharské drepy – unilaterálne 3 8-12
C 45 stupňové extenzie 3 10-12
D1 Hip Thrust 3 12-15
D2 Lýtka 3 12-15

 

 

 

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