★ BODYBUILDING TRAINING PRINCIPLES ★

◈ BODYBUILDING TRAINING PRINCIPLES ◈

1. YEAR, WEEK, DAY TRAINING PROGRAM

Cycle Training Principle

(Breaking your training year into cycles for strength, mass or contest preparation you help avoid injury and keep your body responsive to adaptation)

(일년) 운동상해와 운동적응을 피하기위해  筋力운동, 筋量운동, Bulking, Cutting, High Intensity, Low Intensity 기간등으로 나누어서 돌아가면서 cycling 운동하라

( 휴식, 영양 도 필수적이다. 운동을 하고 나서 충분히 쉬어주고 충분한 단백질과 비타민 섭취해야 한다).

Split System Training Principle

(Breaking your workout week into upper versus lower body training, for example, results in more intense training sessions)

(일주) 집중훈련을 위해 신체 부분별로 나누어 상체운동하는 날, 하체운동하는 날처럼 나우어서 운동하라.

Double or Triple  Training Principle

(Breaking your workout down into two or three shorter, more intense training sessions per day)

( 하루)  한 세션을 2, 3 중으로 나누어 짧고 강하게 하는 훈련을 넣어서 하라. 먼저 웜잉을 한 다음에  high weight low reps  훈련을 20분 정도하고 나서, Low weight high reps 25분 정도 하는 것이 효과적이다.

2. PRACTISE VARIOUS TRAINING PARAMETERS TO YOUR OBJECT.

Holistic Training Principle

(Different cellular organelle세포 기관s respond differently to different forms of stress, so using a variety of rep/set schemes, intensity and frequency will maximize muscle mass)-holos "whole"

전체적으로 즉 붉은 근육(지근)과 흰 근육(속근)을 다 함게 강화하기 위해서 각각의 특성에 따른 여러가지 다른 강도 회수 set 수를 다양하게 적용하면서 운동하라.

Eclectic Training Principle

(Combining mass, strength or isolation-refinement training techniques as your instincts dictate into your program often help you achieve greater progress)

근량, 근력, 근선명도 높이기 운동을 절충하여 어느 한 가지에 치우치지 않게 운동하라.

Instinctive Training Principle

(Eventually, all bodybuilders instinctively attain the ability to construct diets, routines, cycles, intensity levels, reps and sets that work best for them)

자기에게 잘 맞는  제한식방법, 운동방식, 운동주기, 집중수준, 회수, 세트수를 찾아내어 운동하라.

3. MUSCLE PRIORITY

Muscle Priority Principle

(Work your weaker body parts first in any given workout; alternatively, work the larger muscle groups first, while you are fresh and energy levels still high)

어느 운동이나 취약한 신체부분부터 시작하라. 힘이 넘치면 큰 근육부터 운동할 수도 있다.

* 근육키워 나가는 것은 작은 근육부터, 하루의 운동은 큰 근육부터 운동한다.

Pre-Exhaustion Principle

(example: ① superset flies =a chest isolation exercise  ② bench presses =a compound exercise involving triceps and chest, in order to maximize chest development)

* 주근육을 독립운동 isolating 으로 먼저  failure point 까지 운동해 주고 나서 이 근육을 포함하는 다른 복합운동 compound 을 추가로 실시하여 주변 보조근육을 이용해서 주근육 운동을 계속해서 더 해 주는 운동 방식임.  이렇게 2 sets 를 하고 나서 쉬어 주는 것이다.

4. CONCENTRATE on PRIME MOVING MUSCLE Agonist

Isolation Principle

(All muscles act as stabilizers, synergists, antagonist or protagonist. By making any given muscle the prime mover in any given exercise you've "isolated" it as much as possible, and therefore the stress applied to it)

주동근을 고립시켜서 강화 운동을 한다.

Quality Training Principle

(Gradually reducing the rest between sets while still maintaining or increasing the number of reps performed)

세트 사이 쉬는 시간을 점감해 나간다. 반복회수를 늘리더라도.

Muscle Confusion Principle

(Muscles accommodate to a specific type of stress ("habituate" or "plateau") when you continually apply the same stress to your muscles over time, so you must constantly vary exercises, sets, reps and weight to avoid accommodation)

적응에 따른 정체를 피하기 위해 운동종류, 세트수, 반복수, 중량 등에 변화를 주어라.

5. SET SYSTEM

Set System Training Principle

(Performing one set per bodypart was the old way; the Set System calls for multiple sets for each exercise in order to apply maximum adaptive stress)

동일한 근육에  여러가지 운동 세트 multiple exercises 를 하라는 것임.

※  Superset Training Principle

A superset is when one set of an exercise is performed directly after a set of a different exercise without rest between them. once each superset is complete, then rest for one and a half to two minutes to recover.

Agonist 운동을 a set 하고  이어서(without rest)   antagonist, synergist, or fixator 근육 운동을  a set  해 주는 운동이다. 그러고나서 30초 혹은 1분 쉬어준다. Plateau 를 방지하기위해서 효과적이다.

Compound Sets Training Principle

(alternating two exercises for one bodypart with little rest between sets)

한 부위에 2개의 운동을 번갈아가면서 세트간 휴식없이 이어서 하라. 1 세트임.

Tri-Sets Training Principle

(Doing 3 exercises for one muscle group with little rest between sets)

한 근육군에 3개의 운동을 세트간 휴식없이 실행하라.

Giant Sets Training Principle

(Doing 4-6 exercises for one muscle group with little rest between sets)

한 근육군에 4-6개의 운동을 세트간 휴식없이 실행하라.

Staggered Sets Principle

(stagger smaller, slow-developing body parts in between sets for larger muscle groups. ex. injecting 10 sets of boring forearm, abdominal or calf work in between sets for (say) chest or legs)

대 근육 즉 가슴 다리 운동을 할 때  발달이 늦는 소 근육 즉 팔 복부 종아리 운동을 세트간에 끼어 넣어서 해 보라.

6. GO TO OVERLOAD POINT

Progressive Overload Principle

(The basis of increasing any parameter of fitness is to make your muscles work harder than they are accustomed to)

운동 요소 즉 무게 세트 반복수 등을 익숙해지기 전에 증가해 가면서 과중부하를 걸어서 운동하라.

Short Rest-Pause 休-息 for ATP Principle

(Using 85-90 percent of your max, do 2-3 reps and put the weight down. Then do 2-3 more, rest, 또 2-3 more and rest  for a total of 3-4 rest-pauses. The short rest-pauses allow enough time for ATP to be resynthesized and permit further reps with the heavy weight);

최대무개의 85 ~90% 정도에서 동일 세트중에 2, 3번 올리고 잠간 쉬어서 또 2, 3번 올리고... 이렇게 서너차례해서 한 세트를 마무리 한다.   ATP ( adenosine triphosphate 생체 내 에너지의 저장·공급·운반을 중개하고 있는 중요 물질로, 단백질의 합성·근육 수축·자극 전도·분비 따위에 쓰인다.)를 재 합성하기에 충분한 시간동안만큼만 세트중간에 잠간 쉬어서 들어 올린다.

Pyramiding Training Principle

(Start a bodypart session with higher rep /  low weight,  and gradually add weight (and commensurably reduce the reps), ending with a weight you can do for 5 reps or so)

5번 반복할수있는 무게까지 점점 올려가면서 운동한다.

Descending Sets Principle

( lighter weights from set to set )

실패지점에 도달한 다음 휴식없이 곧바로 무게를 내려가면서  2차 근육 실패지점에 도달하는 운동임.

7. BURN MUSCLE THROUGH

Continuous Tension Principle

(maintain slow, continuous tension on muscles to maximize red fiber involvement)

Flushing Training Principle

(집중펌핑 Doing 3-4 exercises for a bodypart before moving to another bodypart)

Burns Training Principle

( 2-3 inch, quick movements at the end of a set).

Peak Contraction Principle

(holding the weight through maximum contraction for a few seconds at the completion of a movement);

Iso-Tension Principle

(method of practicing posing, tensing each muscle maximally for 6-10 seconds for up to a total of 30-44 flexes in a variety of posing positions);

동작중과동작이끝났을지점에서목표부위근육  힘을주어서최대한근육에긴장을주는운동.

8. MORE onLY onE OR TWO

Cheating Training Principle

(swing weight past the sticking point at the end of     a  set in order to add stress)

한세트의 끝에서 수잉으로 반동을 이용하여서라도 몇개 더 계속해 본다.

Forced Reps Training Principle

(partner-assisted reps at the end of a set)

Retro-Gravity Principle

("Negatives" or "eccentrics" as they're called, make it possible to get more muscle cells to respond because you can lower about 30-40 percent more weight than you can successfully lift concentrically);

逆重力 원칙은 평소보다 중량을 무겁게 늘려서 시도할 때 보조자의 힘을 이용하여 올렸다가 혼자 내리면서 중력에 저항하는 운동임.

Partial Reps Training Principle

(Because of leverage changes throughout any given exercise, it's sometimes helpful to do partial movements with varying weight in order to derive maximum overload stress for that bodypart)

Superspeed Principle

(compensatory acceleration of movements to stimulate hard-to-reach fast twitch fibers);

HANNGILL EDITED http://cafe.daum.net/bshealthclub/LwKy/54