16/01/2018
Doktor powerliftinga o maksimalnom opterećenju tijekom treninga, važnosti oporavka i razlozima izbjegavanja "maksanja" svakih par tjedana
LINK: https://www.facebook.com/BorisSheikoOfficial/posts/935064649992337
A few words for the impatient powerlifters who lift heavy weights one or more times per week.
- You do not need to do tests very often. Within a week, your results can’t increase enough to make it necessary to keep rechecking your results.
- When working with heavy weights, you spend a huge amount of emotional energy. Lifting 90% and heavier very often doesn’t give you the possibility to recover completely, which will lead you into a state of overtraining quite soon.
- The method of maximum effort (when an athlete lifts 90%+ weights very often) stops working on average in 3-4 weeks. On the 2nd week the probability of gain of strength is high, at the 3rd-4th week, the increase of strength begins to fall and there is a big risk of overtraining.
- If you are an experienced athlete, heavy weights on the barbell will not allow you to work on technique because that usually improves best around 75%. For beginners, it is recommended to work with weights from 50% to 70% with 4-6 reps a set for learning and fixing the technique.
To train at 90% and higher weights every week is strictly not recommended, it can lead to technique worsening and injuries.
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Текст на русском языке - в комментариях.
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