allenamenti a contrasto

[Dimitry]

Riportiamo tutto il pezzo di CT, l'applicazione che sceglie è sulla panca:

“Variable load sets: How to gain size, strength and speed all at once”
Now I’m going to present to you a relatively simple training technique along with two of
its variants. It’s a method that’s very effective because it can target several different
muscular and neuromuscular capacities at the same time. The method comes from the
work of Gilles Cometti, a French sport scientist. Now, don’t go out screaming how
there’s no strong Frenchmen! I must say that the method has been proven effective in
several athletes. And if you can get past the Frenchman barrier, it will be very effective
for you too!
The method is an adaptation of what’s known as contrast training which refers to
alternating between a slow set and a high speed set. The new method is called Insider
Contrast. Simply because you do not alternate between slow and fast sets, but between
slow and fast reps. Read on, it’s not as crazy as you think!
Some logic
We know that slow and fast training can have drastically different training effects. And
we also know that light and heavy loads promote different adaptations. Fast training has a
more important neuromotor component than slow training and heavy training increases
strength more so than light training. In the old school method an athlete/bodybuilder
would alternate periods of various types of training to develop his power, size and
strength. Well, by combining explosive reps with heavy, slow reps and light slow reps
you can get it all in one time!
Furthermore, we also know that fast and slow exercises can lead to the recruitment of
different muscles. An article by Dr.Tim Ziegenfuss (Short Topics no.2, T-mag issue 228)
demonstrated how a fast curl increases biceps activation twice as much as the brachialis’
while a slow rep will have the opposite activation pattern.

The Big Kahuna of insider contrast training
This is my favourite variation of the IC method and it can develop power, strength and
size all at the same time. Basically you do 2 reps with 85-90% of your max, followed by
3 explosive reps at 60% and by slow reps to failure with the same 60%.

This method is very effective for individuals wanting to add size, strength and power at
the same time. With this method 3-5 sets per exercise should be used.


The painful extended variation
This variation of the IC method is truly an example of masochism! It is a great shock
method to stimulate your body out of a plateau, but it should only used infrequently
because it’s so hard on the body.


This is a very intense method, one that should be used with care. Only 1-2 such sets are
performed per exercise. The advantage of this method compared to the regular variation
is that it will develop a little more muscle mass, more strength-endurance and powerendurance.


The lazy man’s insider contrast training
This variation is less painful but can still provide for a very powerful growth stimulus. I
recommend this method as an introduction to insider contrast training as it’s easier to
handle at first. You will still be able to develop good strength, size and power with this
method.

Ed infine dove dice che però la scelta non è proprio l'ottimale (il Canadian Ascending-Descending program è un programma simile):

Higher rate of progress by avoiding opposite types of drive within a single session
For maximum results you should not mix rate-dominant and duration-dominant exercises
within the same training session. This would lead to sub-optimal neural adaptations,
which would impair both short and long-term progress. I have myself been guilty of
using a mixed approach; the Canadian Ascending-Descending program is such an
example. It did produce good results, better than traditional strength training, so at first I
did not question the validity of the approach. However as I improved my understanding
of the neural processes involved in training I came to the conclusion that separating rate
and duration work would bring the fastest results. And it did. It takes a big man to
recognize his mistakes, and I fancy myself of being relatively big! So although a mixed
approach will produce good results, separating rate and duration work into different
sessions will lead to an even faster rate of improvement.

Al di là di tutto è per l'ipertrofia, al di là delle velocità e % si basa semplicemente sull'estensione del TUT in una serie comprese isometriche.