Jeg har selv eksperimentert med rest-pause teknikker (korte pauser mellom repetisjoner) i noen uker nå, og lest en del artikler og forskning om det. Her er mine notater fra dette. Jeg vil skrive en mer utdypende artikkel om det på et senere tidspunkt.
Rest-Pause/Max Stimulation (Dan Moore)/Cluster Reps: Flere totale repetisjoner på en gitt vekt, med noen sekunder (1-30) pause mellom hver repetisjon.
Rest-pause teknikker er ikke beregnet for nybegynnere
– T-Nation: «Cluster Sets
Cluster sets are utilized by many strength coaches including Don Alessi, Charles Poliquin and Christian Thibaudeau. Basically, a cluster set is just a fancy name for the old rest-pause method many of us first tried after reading about Arnold doing it.
To perform a cluster set, load up the bar with a really heavy weight, anywhere from 80 to 95% of your 1RM. Perform one rep, then set the bar down and rest. Then pick it up and perform another rep. Continue until you reach your desired number of reps within the extended set (usually 5-10 reps). How long do you rest? Not long at all! Try 10-30 seconds.
These short breaks allow for a slight ATP-CP regeneration and CNS relief that enable you to perform a bit more work with the same training load. Clustering is a great method for building up functional hypertrophy and strength. Try it!»
– Extended 5s (Christian Thibaudeau): 10 reps med 5RM; først 5 reps, så 7-12 sek og 2-3 til to ganger…
– Classic Cluster Method/Rest-Pause Training (Charles Poliquin, Mike Mahler): 5 reps med 3-4RM; 7-12 sek pause mellom hver rep..
– Antagonist cluster method: Varier mellom 1 rep på agonist og antagonist med null hvile…
– Mentzer Cluster Method: Klassisk kluster, dropp litt vekt og fortsett..
– Drop Set Cluster: Starter med 1 rep på 98-100 %, dropper noen kg og tar 1 til, osv…
– Accentuated eccentric cluster method: Klassisk cluster + ekstra eksentrisk belastning fra spottet.
– Forskningen:
— Hansen et al. (6) sammenlignet effekten av tradisjonell trening og cluster training på kraftutvikling/spenst i jump squats og back squats, og fant at tradisjonell trening ga litt bedre resultater i back squat (14.6 ± 18.0 and 18.3 ± 10.1%), men det var noe bevis for fordeler av cluster type trening for kraftutvikling/spenst i underkroppen.
— Hansen et al. (7) undersøkte effekten av kort hvile mellom reps sammenlignet med en tradisjonell 4 sett á 6 reps á jump squats/knebøy hopp, og fant at rest-pause/cluster trening førte til større kraftutvikling i de senere repetisjonene; «Providing interrepetition rest during a traditional set of six repetitions can attenuate decreases in power and velocity of movement through the set.»
— Marshall et al.(8) undersøkte de akutte nevromuskulære og ‘fatigue’ effektene av tradisjonell med 3 min pauser og 20 sek pauser mellom settene, med en rest-pause metode hvor det først ble gjort et sett til feiling også rest-pause sett med 20 sek pauser imellom (totalt 2.1±0.4 sett). Rest-pause ble fullført på 103 sekunder, mens de tradisjonelle protokollene tok 140 og 780 sekunder. Alle protokollene ga lignende reduksjoner i maksimal kraft og ‘rate of force development’ (RFD) rett etter settene, og alle hentet seg inn helt på 5 min. Økt rekruttering av motoriske enheter/motor units var observert i rest-pause metoden. Konklusjon; «As a result of the increased EMG during exercise and no greater post-exercise fatigue, it was concluded that the rest-pause method may be an efficacious training method for resistance-trained individuals«
– Byström et al. (9) fant at total utholdenhet ved 25 % av maximal voluntary contraction (MVC) i en isometrisk håndgripsøvelse var betydelig større med 10 sek pauser hvert 3. minutt (rest-pause/cluster/intermittent handgrip) sammenlignet med konstant hold (23,1 min ca. 16,1 min), mens subjektig følelse av ‘fatigue’ (RPE) var lavere i alle subjekter under rest-pause metoden.
* Referanser:
1) The Max Stim Routine: Dan Moore.
2) T-Nation: Reps You’ve Never Tried.
3) Ezinearticles: Cluster Training: The Athlete’s Size and Strength Edge.
4) Modern Trends in Strength Training (2001) (Charles Poliquin).
5) Christian Thibaudeau (2005) Cluster Training [DVD].
6) Hansen KT, Cronin JB, Pickering SL, Newton MJ. Does cluster loading enhance lower body power development in preseason preparation of elite rugby union players? J Strength Cond Res. 2011 Aug;25(8):2118-26. Pubmed.
7) Hansen KT, Cronin JB, Newton MJ. The Effect of Cluster Loading on Force, Velocity, and Power During Ballistic Jump Squat Training. Int J Sports Physiol Perform. 2011 Jul 29. [Epub ahead of print]. Pubmed.
8) Marshall PW, Robbins DA, Wrightson AW, Siegler JC. Acute neuromuscular and fatigue responses to the rest-pause method. J Sci Med Sport. 2011 Sep 20. [Epub ahead of print]. Pubmed.
9) Byström SE, Mathiassen SE, Fransson-Hall C. Physiological effects of micropauses in isometric handgrip exercise. Eur J Appl Physiol Occup Physiol. 1991;63(6):405-11. Pubmed.
—
Myo-Reps: Del 1-4: (myoreps)
– Del 1:
— Aktiveringssett: f. eks 10-12 reps – nære utmattelse.
— Sett fra deg vekta og pust inn+ut 10 ganger (ca 20 sek).
— Kjør 3 til eksplosive reps
— Repeter…
– Del 2:
— Effektive reps: Ved normal trening for hypetrofi er kun de siste repetisjonene i hvert sett ‘effektive’ – med maksimal aktivering av motoriske enheter, men med Myo-Reps får vi langt flere effektive reps.
— «Tyngre belastninger krever færre reps etter + tegnet fordi vi er nær maks fiberaktivering allerede fra første rep. Lette belastninger krever flere, fordi den reelle spenningen per fiberenhet er lavere, og man må derfor la belastningen “virke” på muskelen over lengre tid for å kompensere.»
— Totalt antall Myo-reps:
— «+15-30 når du har kun en øvelse for en muskelgruppe, for prioritetsmuskelgrupper, når du trener med lettere vekter, eller helt enkelt har høyere volumtoleranse
— +10-20 når du har to øvelser for en muskelgruppe, eller har en moderat volumtoleranse
— +5-15 på isolasjonsøvelser eller mindre muskelgrupper når du allerede har trent 1-2 baseløft eller overlappende øvelser, når du løfter veldig tunge vekter, eller hvis du av ulike årsaker har lavere treningstoleranse.»
— For min egen tung trening: F. eks 1RM, 3R (nesten maks) +1+1+1+1+1.
— «Så +3x betyr at du skal bruke 3 reps på Myo-reps seriene etter aktiveringssettet, helt til du ikke klarer 3 reps mer.»
— «Det er bedre å ta det med ro på dager du er i dårlig form, og så komme tilbake sterkere neste gang, så ikke tenk på det som noe nederlag om du klarte 10 +12 forrige gang og bare 10 +6 denne gangen. Tenk heller langsiktig progresjon med en balanse mellom treningsmengde og restitusjon. Langt bedre enn å kjøre 100% hver eneste treningsøkt og så møte den berømte Hr Vegg etter noen få uker.»
— Retningslinjene er:
—- 20-25 reps – 5 reps på Myo-reps serien, 2-5 pust pause – notasjon 20-25 +5x
—- 15-20 reps – 5 reps på Myo-reps serien, 5-10 pust pause – notasjon 15-20 +5x
—- 12-15 reps – 4 reps på Myo-reps serien, 5-10 pust pause – notasjon 12-15 +4x
—- 9-12 reps – 3 reps på Myo-reps serien, 10-15 pust pause – notasjon 9-12 +3x
—- 6-9 reps – 1 eller 2 reps på Myo-reps serien, 15-20 pust pause – notasjon 6-9 +2x eller 6-9 +1x: « i dette området begynner vi imidlertid å komme opp på vekter som har full fiberaktivering fra første repetisjon, og vi kan begynne å tenke på andre prinsipper for auto-regulering av treningsmengden, med lengre hvilepauser mellom hvert sett. Les artikkelen om auto-regulering linket til tidligere.»
—- Eks: MYO-REPS 8+2x = 60 kgx8+10.
– Del 3:
— «Dette høres ut som om det vil ta evigheter, men tenk over følgende: hvis du øker belastningen med kun 2,5kg hver uke vil du løfte 130kg mer om ett år!
Er det realistisk å øke fra 20kg til 150kg på bicepscurl til neste år? Hvis du virkelig tror det sier jeg bare Lykke Til.»
— Myo-reps modellen for progresjon: Når du klarer flere reps en planlagt i aktiveringssettet øker du vekta neste gang. Deloading med lett ‘vanlig’ trening hver 6-8 uke.
— «Prøv gjerne ut metoden og eksperimenter med ulike treningssplitter, øvelser, repsområder og hvilepauser – men bare ikke bli så opphengt i detaljene at du glemmer det aller viktigste: Løft progressivt tyngre vekter, lenge nok og ofte nok, fra måned til måned og år til år, mens du samtidig spiser nok til å støtte oppbygging og restitusjon, så vil du bli både større og sterkere!»
– Del 4: Enklere forklaring av metodene.
— Baseøvelser som knebøy og markløft stiller så store krav til teknikk at vanlige treningsmetoder med lange hvilepauser anbefales.
* Referanser: MyRevolution: Børge Fagerli – del 1, 2, 3, 4.
—
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