Program of intensive training to increase the muscular volume. History of the sprouting of the basic program and the scientific foundations of its effectiveness.
The history of the basic program
It is considered that the basic program was described for the first time by the Olympic champion in weightlifting, Bill Star(1), famous by to have gained the match Baltimore Colts of american football in Super Bowl V of year 1971.
According to the athlete, 4 either 6 series (increasing the weight gradually)(2), of 4 or 6 repetitions each, have major effect in the muscular growth. In order to make simpler the training, it is recommended to make 5 series of 5 repetitions, thus the program received the name of “5×5”.
What is the basic program?
“5×5” is the typical program with gradual increase of weight and is oriented mainly to the increase of the force. It is logical that to the increase of the force it foments the later growth of muscular fibers and the volume of sarcoplasma that surrounds them.
The basic program brings about the growth of the muscular mass in himself, this it difference of the training of pumping (pumping), which increase to the volume of sarcoplasma with multiple series and repetitions. In addition, with “5×5”, the fibers become denser and elastic.
Description of the program
Any type of training considers basic program if he implies the rise of maximum weights, the limitation of the serial number (from 3 to 10), few repetitions in each series (from 3 to 8), as well as long periods of rest (of 3 to 5 minutes).
Most common he is than, in the basic program, all the muscles of the body work during a training (complete training), is by which the exercises done during the physical activity must imply the work of the greater possible amount of muscular groups.
Why he serves the basic program?
When executing exercises rising the greater possible weight, the organism receives a powerful signal to produce new muscular weaves. In addition, this program allows to use adenosÃn triphosphate and the phosphate of creatine like energy source, whereas the program of pumping(3) uses the glycogen.
The deposits of energy of muscles practically stay full, and the body begins to construct new weaves as soon as the indicated signal occurs. It is important to remember that for this, it is needed to improve the feeding before and after training.
At what speed the muscles grow?
The majority of the novices (mainly those prone ones to be skinny, ectomorfos) has some limited reserves of energy, and after to have burned the accumulated glycogen during the intensive training or pumping, to the organism it does not have left energy to expand the muscular weave.
The basic program does not need great deposits of energy, this one demands total delivery during the short and intensive training. If the feeding rules are followed, the increase of the corporal mass can be of 5 or 7 kilograms in the first months.
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Program of basic exercises
The main reason by which only weight died with bar must be executed, sentadillas, press of bank, press military man with bar standing up and horizontal oar is the work integrated of different muscular groups during a same training; in addition, these exercises stimulate the testosterone production.
The isolation exercises are more appropriate so that the professionals work specific muscles, does not stop novices who need to increase their muscular mass generally. In addition, the execution of isolation exercises can be dangerous and to cause injuries.
The disadvantages of the basic program
More weight enters rises, you are increasing the risk of injuring to the joints and the sinews; the novices, when not having knowledge of the technique, can be caused injuries, even raising medium weights. The work with weight greater to 100 kg must take place with the help of insurances and a trainer.
In addition, a training rising great weight, has more influence in the nervous system that in muscles. If the muscles need from 36 to 48 to recover, the nervous system can require more than one week. In summary, a program thus demands much work of the organism(3).
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Lea more in the series of articles of FitSeven “Guide for novices”: how to exercise itself with the basic program, how to feed itself correctly to cause that the muscles grow, what sport accessories to consume.
To read more:
- 7 main rules of the basic program
- The factors that influence in the muscular growth
- Bodybuilding: genetic potential
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Literary sources:
- “The Strongest Shall Survive: Strength for Training Football” by Bill Starr, source
- To Look AT the Classic 5×5 Program, source
- Complete diet to you 2,0 by Lyle McDonald, source
via http://fitness2000.blogspot.com
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