Edited by Ivan Mercolini
Greetings to everyone.
In this lesson I will try to shed light on what are the criteria to be implemented in a training and nutrition program in order to develop muscle strength. Of course, the topic is specifically dedicated to children, but for short periods it may be of interest also for girls, particularly if they have an ectomorphic morphotype, with laxity and lack of lean tissue and therefore of shapes. I will also write an example card for women who need to take shape.
Ivan Mercolini
- author of the article -
The idea of this lesson came to me after seeing through magazines, students and the community, HOW MUCH confusion there is on the subject. I will say, in general, there is so much confusion also about the protocols for mass and definition, but on those themes I have already written enough to be able to "get you out of the fog".
Moreover, inherently the subject in question, I heard of the "castronate" so laughable as to make the magazines of newsstands of university treatises on physiology.
What is this confusion due to? Why are there so many different training and diet programs if the goal is one?
There are a couple of answers to this.
Let's start with serious, scientific, exact and academic protocols. Despite being serious and supported by an experimental method, these differ from one another. Comparing them objectively, however, it turns out that the differences are purely formal, or insignificant and negligible. In fact, the subject of experimentation is man, whose physiology is one and only one, although there is a margin of biodiversity. I mean that the contractile units are actin / myosin bridges for everyone, that the motor unit works in the same way for everyone, even if endocrine production, number of muscle fibers, muscle / tendon relationships and bone insertions are susceptible to variations from subject to subject .
This is the reason why scientific experimentation on man, when exact, has results that can be somewhat different in form, but not in content. Because of the biodiversity and complexity of the human figure, it is practically impossible to come up with precise laws that are true to the thousandth on the subject; nevertheless, the studies agree in the general directives, in substance. We will soon see what these certain rules of science are.
Now let's talk about the numerous and fanciful protocols that run in the gym by word of mouth, in magazines, on commercial books, etc., which have very little in the way of science, and that little is manipulated to achieve the goals of the authors: SELL, to the detriment of the clarity and results of the poor fooled.
Leaving aside the cases, moreover not few, where it is precisely ignorance to lord it over, the many disparate articles and the books that come out on the subject have the purpose not to inform and make you achieve results, but to SELL and make money on your shoulders or at least gaining fame by offering amazing NEWS with exceptional results. What is new, then, is already laughable in itself, given that the rules have been known for over thirty years. Therefore, in order for a novelty to be applied, it would be necessary for man to change his biological nature, which is impossible.
If it is true that there is no novelty that can relate to the development of strength in terms of training and diet, then how do the continuous chattering on the subject manage to be so successful? Simple, tickle your laziness. Your ease in putting your hand on your wallet in order not to work hard. Easily accept any proposal as long as it promises great results with little effort.
Easily buy creatine, proteins, amino acids, even well before learning to train, because they are good in flavor, eaten and taken nicely. Ignoring that, if there is no support for a correct and exhaustive workout, they will go to gain weight, give water retention, and produce excessive toxic ammonia. That is, they will give you a very different result than hoped.
Easily get training programs that tell you that you don't have to go to failure, that you have to work at 60%, 80%, and maybe - why not? - while you're there, have a beer and a chat with the cute girl who, like you, pretends to train on the stepper. Eh, yeah, laugh, laugh .... Quamquam ridentem dicere verum quid vetat ?
This is enough to understand that all the verbose new training programs stink. Puzzano because there is no news to find, since the rules have been clear to physiology for over thirty years. It stinks because the operation of these mechanisms is simple, so there is no reason to be prolix, if not to fill pages of books and amaze to create fame and following and launch yet another fashion.
Oh yes, I forgot to tell you that these protocols are also complex, complicated, fanciful, they look for exotic exercises and complex cards.
But why look for complexity when the body responds to a simple rule of adaptation to a stressor? It would be logical to think that it is enough to apply a stressor to the capacity to develop the body's strength, to obtain the desired result with adequate rest and nutrition. But if it is so, then it is simple, and you don't need some elaborate, if not to make the usual clever ones earn, and to fill the mouth of those who don't train, but chatter.
What is this clear simplicity to science for over thirty years ???
We see it in the next chapter, but first just a brief warning: the routines of force call into question the Valsalva maneuver, putting a strain on the cardiovascular system. Make sure that you have performed an ECG under-test or in any case that you have a medical certificate of good health before trying these activities. DO NOT perform force routines if you are hypertensive, asthmatic, and if you have any pathology related to the cardiovascular system, except, of course, different opinion of the Vs. doctor.
We continue ...
Index of chapters
- The laws of force
- Neuromuscular coordination, neuromuscular control ability
- Transverse Muscle Diameter
- Examples of Training Cards
- Food, Integration and Doping
- Conclusions