From the twentysix.ru blog, which tells the story of one person who, from the age of 15, has been engaged in skiing and then switched to mountain biking. However, it is not his training as a skier that is of particular interest, but how a person trains now. In order not to retell his article, which, if you wish, you can read on your own, I will only tell you that he began to train according to a special technique developed by Professor Seluyanov. Further, we will only talk about the approach to Seluyanov's training. I am writing about this only because Seluyanov's methodology is fundamentally different from the usual training of cycling and athletics.
If you want to fully understand what this theory is, I recommend watching Seluyanov's lecture on physical fitness and general human health.
I understand very well that it is unlikely that someone will want to look at incomprehensible information. There are thousands of such lectures on physical training, and many talk about banal things, and even about those in which they themselves do not understand anything. I propose to briefly retell you Seluyanov's theory. I won’t succeed in any other way, I still didn’t remember all the terms and I’ll tell you only the most important thing that interested me, surprised me, and if you like, it dawned on me.
Let's take cycling as an example, whether it's road or cross country. Let's see how most cyclists are preparing for the start of the season and directly to the competition. More often than not, any coach will tell you that before you do any kind of targeted training, you need to roll up pre-season volume, that is, mileage. A thousand, two or three kilometers, each in a different way, must be overcome at a calm pace. Moreover, at least one low-intensity workout per week is always in training plan, almost any racer. Seluyanov, in his methodology, states that low-intensity training does not give any positive result. Train at least 200 km. 3-4 times a week, and there will be no effect. Under the effect, of course, means the time of passage of the track. Be it 50..100 or more kilometers.
Seluyanov's theory
Seluyanov approaches the process of building training through the structure of human organs, which I like. Our body has a gland called the pituitary gland that produces hormones. Without hormones, muscles cannot develop, according to Seluyanov: hormones are the starting point for muscle growth and further progress. The pituitary gland is activated only under severe stress. Severe stress is caused by heavy physical exercises:, sprint and others. Jogging and cycling at a calm pace, albeit for long distances, do not activate the pituitary gland, which means that the hormones that are needed for progress are not produced.
After any hard exercise, after about a minute, and most often less, lactic acid is formed in the involved muscles, the muscles become acidic. I think many cyclists are familiar with this feeling when, after a sharp acceleration, the quadriceps begins to “burn”. In reality, this means that hydrogen ions begin to "attack" muscle cells and training should be stopped, because, to make progress by continuing to apply the maximum possible effort with acidified muscles will not work, moreover, you can only harm yourself. It turns out that we must work to failure, and as soon as the muscles begin to acidify, stop intense workout. Based on the above, best workout for a cyclist on a bike: riding uphill. Moreover, riding is not at a high cadence, but at the lowest possible, but not such as to get an excessive load on the knees. Uphill saddle work is more efficient than sprinting. Why? - I'll tell you below.
Viktor Nikolaevich Seluyanov, also known for his article:. Again, I will try to briefly describe what is at stake, now in this work. The normal pulse of a healthy person at rest is 60-90 beats per minute. When we perform intense and prolonged exercise, our heart rate rises, because. a large number of muscles are involved, and each of them requires oxygen. This means that the heart must have time to deliver oxygen through the blood throughout the body, and it begins to contract faster. When the pulse rises above 170-180 beats / min, the heart does not have time to fully open, because it also takes time to fill it with blood. This negatively affects our health. I will say more, it can become a serious threat to our body. But there is a way out - the heart can be enlarged. A large heart does not need to contract 180-200 beats / min to provide oxygen to the muscles. Notable racers Tour de France, can ride a bike with a heart rate of 120-150, while winning stages. It turns out that the heart also needs to be worked on. Therefore, sitting in the saddle, we are much less likely to drive the pulse to a critical point. To increase the heart, you need, firstly: not to bring the pulse to a very high one, and secondly: to give the body the same, physical, short-term stress.
Perhaps I will end this article. I hope I interested you in your desire to watch Seluyanov's lecture in full, and most importantly, to think and maybe change something in your training.
Below is a summary of lectures by Viktor Nikolaevich Seluyanov, many hours of knowledge are compressed into several pages. This cannot replace a full understanding, but it is great as a cheat sheet when building. training program or making other sports and wellness decisions.
Necessary:
- amino acids (nutrition rich in complete animal protein; 1.5 g of protein per 1 kg of body weight at least; if 2 workouts a day, then 2-3-4 g per 1 kg of body weight; the body can absorb ~ 500-600 g of meat per day if an athlete needs more protein , then we need nutritional supplements; half-decayed amino acids are needed = hydrolyzed protein, it is absorbed by 70%, and not 30% as usual; branching amino acids can be taken neat, in addition to these, they stimulate protein synthesis)
- high levels of hormones (testosterone and growth hormone; hormones only appear during times of stress)
- a lot of free creatine (occurs when creatine phosphate is destroyed during muscle work, accumulates over about 15 seconds of cyclic work)
- optimal concentration of hydrogen ions H+
Hyperplasia of myofibrils of glycolytic muscle fibers:
(we pump fast muscles, GMV)- intensity of muscle contraction: 60-100% (usually use 70%)
- exercise intensity: any (at least 10%, at least 100% = sprint)
- duration: to failure + 2 times (with help; this is very important), and within 20-40 seconds (it will turn out just 6-12 repetitions; during this time, creatine phosphate is almost completely destroyed and a lot of free creatine appears)
- 4-9 sets 5-10 minutes active rest between sets (at this time, you can work out other muscle groups), 60 minutes of passive
- 1 time in 2 weeks (or tonic, 1 approach at least every day, but tonic is not needed)
It’s good to do a tonic for the legs so that hormones go, and immediately developing for the arms (1 approach of the leg, 2-3-4 approaches of the arm, then you can again 1 approach of the leg, and again the arms. From exercises with the hands, hormones go 4 times less than from legs).
Hyperplasia of myofibrils in oxidative muscle fibers:
(we pump slow muscles, OMV)
- intensity of muscle contraction: low. For untrained arms, 10% is enough, for legs 60% of the maximum
- exercise intensity: low
- the range of motion is partial, the muscle never relaxes (pumping)
- duration: 20-40 seconds, until pain / burning in the muscle + 2-3 times / 4-6 seconds; without breath holding
- rest interval: 5-10 minutes active, or 60 minutes passive
- 1-3 toning sets, 4-9 muscle development sets
- 1 time in 2 weeks for development. Tonic in 1 approach can be at least every day instead, although tonic is also not needed
Purely static increases the pressure, but with a small movement, the pressure does not increase.
Superseries are useful: 30 seconds work, 30 seconds rest. Repeat 3-5 times. As a result, the time of free creatine in the muscle is longer, and the effect is higher.
Exercise examples:(all in partial amplitude without relaxation phase)
- triceps: push-ups (with weights if too easy, or kneeling if too hard)
- biceps: chin-ups in an inclined position (to make it easier)
- press: lying on your back, legs bent at the knees (to complicate it, you can have your partner press on your chest, or use weighting, or stretch your arms up and back
- back: hyperextensions / boat / boat partner sits on legs
- legs: squats or weighted squats
Mitochondrial hyperplasia in glycolytic muscle fibers:
(better endurance fast muscles, this is for athletes)
- intensity of muscle contraction: very high. 60-100%
- exercise intensity: preferably high
- duration: 3-40 seconds (until slight local fatigue; for running 3-5 seconds, for jumping 5-10 push-offs, bench press 10 times, for less intense work you can longer)
- rest 45+ seconds, so that during this time the formed lactic acid is completely gone (roughly speaking Rest \u003d Work * 5)
- 20-40 reps for development, 10 reps for toning
- at least 2-3 times a week, you can train at least every day, at least several times a day
- in 1 week of training you get 50% of the maximum, in 5 weeks you reach the maximum; you lose as fast as you gain
During this training, free creatine will be present for a long time, since the exercise is being done actively, hormones will be produced. Therefore, although not as effective as working with weights, this workout will also build up myofibrils, roughly speaking 50% of the effectiveness compared to training with weights.
Increasing the aerobic capacity of muscles without injury + treatment of acidified muscles:
- intensity: depending on the composition of the muscles; to get to the glycolytic MB in the legs you need a lot, in the hands you can even 30-50%
- 10 light push-ups, then 10 light pull-ups
- 10 repetitions, roughly speaking without rest; the muscle is resting while another exercise is being done; rest roughly 60-120 seconds
This can be done at the beginning of a workout after a warm-up, after an hour of technical work, an hour later. In total, you get 300 per muscle per workout. The same thing on another day can be done with the press and back. You can also include in the series, for example, squats.
Alternative option, slow and not very: 2-30 minutes to run on anaerobic threshold, determined in the laboratory, up to 40 repetitions, train at least the whole day with food breaks, at least 7 times a day. Mitochondria are overgrown with the working parts of glycolytic MBs, and within 4+ months they reach the maximum level.
Aerobic training: easy and calm, then we accelerate with an effort of 50-60% of the maximum, we are waiting for the first signs of local fatigue in the muscles (about 20-30 seconds). Again easy and calm for 2-3+ minutes, repeat. (then hormones will be released; little, but for 10 repetitions in total it’s normal)
Endocrine system A: There should be no more than 2 hard workouts per week. Once every few months, you need to give 10 days of rest / reduced load.
10 ab supersets per day = 30 RMS sets = hard training, enough hormones for 2 weeks if done every day.
10 reps per max = 1 set.
A heart: pulse should not exceed roughly 190 beats per minute. If the pulse is higher, the heart does not have time to relax between beats, acidifies. This is very harmful, the consequences in the form of at least interruptions in the work of the heart for life.
Strength work: done only at the end of a workout or at night. If you do aerobics, then the hormones are consumed. And when the hormones remain in the muscle tissue, then at night they will work, synthesize muscle mass.
Nervous factor: for 2 months of work maximum scales a person learns to show strength, there will be no further increase in strength.
Burn fat: hormones and nutrition, weaning fat from insulin. After sports during sleep if not full. There is enough fat in the muscle for 40 minutes of OMV work. Then sit to rest for about 30 minutes, so that fat from adipose tissue comes to the muscle, you can work again. Only OMV, to prevent GMV and acidification, fat will no longer be used.
Deadlines:
- glycogen builds up over 2-3 days
- mitochondria grow in 3-5 days
- myofibrils grow 80% in 7 days, 95+% in 15 days
- tendon ends are built 30-50, up to 90 days
- tendon microtraumas disappear in at least a month; at least that much time should be given to the tendons to rest
Substances:
- Creatine: 5g per day (maximum 15g per day); before training, after training and at night, three equal doses.
- amino acids: arginine, lysine, glutamine (maybe tryptophan) - stimulate the production of growth hormone. Take 5 grams of each at night.
- dihydroepinandrosterone: a breakdown product of growth hormone, also stimulates the production of growth hormone. Eat.
- alkali: sodium citrate (E331), eat half an hour before sports 5-10g, temporarily takes on hydrogen ions and minimizes acidification, increases endurance.
- antioxidants: vitamins A, E, D, C, Q10. Dosages of 1600%, mitochondria become more resistant to acidification, do not die. Take at night or before training.
Please note that all this is just a cheat sheet on the use of effective scientific approach to training and sports. To really understand the essence, you should study more materials on Seluyanov.
There are many different articles on the Internet about training methods and the principles of muscle growth, but many of them are contradictory and in practice there is nothing left but to blindly try. various techniques on yourself and focusing on the result, gradually hone your own approach to training.I recently came across video lectures by Professor Seluyanov. Unfortunately, the lectures were not about bodybuilding, but there were many useful information which can be correctly applied in bodybuilding, information that can be safely called the BASIS of BODYBUILDING, having learned and understood key points, you can cost your training process and understand what is beneficial and what is harmful.
In this article, I would like to highlight these highlights that I have taken from these videos.
Seluyanov Viktor Nikolaevich- Head of the Laboratory of Fundamental Problems of the Theory of Physical and technical training athletes of the highest qualification of the Russian State Academy physical culture; Professor of the Department of Natural Sciences and information technologies RGAFK.Muscle structure, types muscle fibers
Muscles are made up of muscle fibers (MF). The amount of MV cannot be increased, it is genetically set, although this issue has not been fully studied, an increase of 5% is allowed. Each muscle fiber is a cell. Increase muscle mass is an increase in the number of organelles of these cells (hyperplasia).
There are two main types of MV:
- fast (BMW) and slow (MMV) (according to the speed of contraction)
- glycolytic (GMV) and oxidative (OMV) (depending on the method of ATP formation)
The number of fast and slow MVs is genetically set and cannot be changed, so you cannot train fast or slow separately. (In particular, due to the fact that the speed of the MV depends on the size of the axon connected to it, and this cannot be changed)
In a person who has never played sports, glycolytic = fast, oxidative = slow. It is important to understand that this is a special case, and depending on the nature of the training, the ratio of GMV and OMV may change, but the ratio of BMW and MMV is a constant.muscle growth
Inside the MV, hyperplasia (increase in the number of elements) of many organelles occurs: myofibrils, mitochondria, sarcoplasmic reticulum (SPR), glycogen globules, myoglobin, ribosomes, DNA, etc. The number of capillaries serving MV also changes.
Along with the growth of myofibrils, the growth of other organelles serving myofibrils also occurs - therefore, it is enough to focus on the creation of new myofibrils.What is needed for muscle growth
There are four factors necessary for the growth of new myofibrils.
1. Hormones. Hormones that float in the blood must go inside the MF, and then go into the cell nucleus, ONLY after that the formation of new myofibrils starts.
The hormones that trigger growth are somatotropin and testosterone.
To release somatotropin into the blood, it is necessary to create stress, nervous tension - that is why you need to work with large weights to failure, which is why squatting, deadlift and bench press rule - they create maximum stress.
Together with somatotropin, many other hormones come out of the pituitary gland, some of them come into contact with the gonads and stimulate the release of testosterone.
Steroids can be used as an alternative. In this case, training to failure is less significant.
2. Hydrogen ions (H+) . During the consumption of ATP, hydrogen ions are formed. In small concentrations, they create pores in the membranes of the CF, which allows hormones to penetrate inside. Without acidification, hormones will not get inside!
3. Free Creatine (Cr) . During muscle work, Creatine Phosphate (CrP) is used for ATP resynthesis, which breaks down into Cr and phosphate (P). Cr, like hormones, acts on the nucleus, activating growth mechanisms. Also Kr and F trigger glycolysis
4. Amino acids. Well, everything is clear here - this is a building material for the synthesis of myofibrils. Consume with food and supplements 2 grams per kilogram. More on asteroids.GMV training
1. Type of work. Dynamic.
2. Number of repetitions in a set. It is necessary to achieve failure within 20-30 seconds. In practice, this is 6-12 repetitions. It is during this time that CrF completely decomposes - the maximum concentration of Cr in the cell is reached, and the optimal concentration of H + is also reached.
3. Projectile weight. Determined on the basis of the second paragraph. You need to work with such weights to reach failure in 6-12 repetitions. Usually it is 70-80% of the maximum.
4. Rest between sets. The most interesting point. After completion of the working approach, CRF is restored within a minute, but in the process of CRF resynthesis, the concentration of H + only increases! In order to prevent strong acidification, it is necessary to actively rest in order to almost completely clear the muscle of H +. Experiments show that this is 5-10 minutes (5 for small muscles, 10 for large ones).
P.S. In order not to be stupid between sets for so much time, you can apply circular training - alternate sets for different muscles in training. For efficiency in this case, the program should be designed in such a way that independent muscle groups are worked out during training.
5. Number of sets. From 4 to 9. It is important to understand here that we are talking about working sets to failure. Warm-ups don't count.
6. Training frequency. One muscle needs to be worked out once a week. It doesn't matter if you use a three or six-day split - the main thing is to train no more than once a week.OMV training
1. Type of work. Stato-dynamic. This means that it is necessary to fix the muscle at the point of maximum tension and make movements with a small amplitude so that the muscle is constantly in tension.
2. Number of repetitions in a set. It is necessary to achieve failure within 30-40 seconds. Failure in this case is characterized by severe pain in the muscle. Under normal conditions, OMF do not acidify, since there are a lot of mitochondria and H + stupidly enter them, but oxygen is needed for this. Therefore, with constant muscle tension, the capillaries are pinched and air does not enter the cell, this is the only way for OMF acidification, and, accordingly, "opening the doors" for hormones.
3. Projectile weight. The weight is small. It is necessary to pick up in order to receive a refusal in 30-40 seconds. Usually it is 10-50% of the maximum.
4. Rest between sets. 5-10 minutes of active rest.
5. Number of sets. From 4 to 9.
6. Training frequency. Once a week.
P.S. Recently, a record on the wall about training with a tourniquet slipped through the Criminal Code. This, in fact, is a perverted OMV training :) But the explanation of the reasons is complete nonsense.
If you want to train correctly, then you cannot do without the advice of a qualified specialist. Among these can be attributed Seluyanov Viktor Nikolaevich - the head scientific laboratory"IT in sports", which was organized at the Moscow Institute of Physics and Technology. Seluyanov's training methods are based on the features of the physiological structure human body. Yes, give up strength exercises recommended for people who have atherosclerotic plaques. Neglect of this recommendation can cause blockage of the arteries due to the detachment of these same plaques. They can come off due to increased pressure during exercise.
Methods of bodybuilding training according to Seluyanov Viktor Nikolaevich
Being engaged in bodybuilding, you need to understand how to properly perform different kinds exercises. To do this, you need to be familiar with the work of the musculoskeletal system when performing a certain type of exercise. Otherwise, there is a risk of injuring the body. For example, if you are doing squats using heavy weight and tilt the body incorrectly, you can injure the lumbar.
During training, when performing each exercise, it is imperative to achieve tension: full and maximum. You can achieve this in one of the following ways:
- high intensity. With this method of training, the required number of repetitions is from 1 to 3. The main advantage of this training process is the lack of accumulation of products due to which protein synthesis occurs. This method of training helps to improve neuromuscular control;
- average intensity. Up to 12 repetitions are performed in one approach. One exercise takes an average of 70 seconds. The greatest effect will give the exercise to the limit. It is important not to neglect the implementation of the last few approaches, they give the best result;
- low intensity training. The required number of repetitions is up to 25 at a time. The duration of one exercise does not exceed 70 seconds. Throughout the approach, it is not allowed to relax the muscles. Rest between sets varies from 20 to 60 seconds.
Bodybuilding training program according to Seluyanov - what and how to do
The training program is divided into 4 days:
- on Monday, the athlete needs to complete a developmental workout on dorsal muscles(trapezium and deltas). 4-9 sets per exercise. Other muscle groups are trained with less intensity - 1-2 sets;
- Tuesday - training for the extensors of the arms and abdominal muscles. Training mode - developing - 4-9 sets;
- Thursday - work on the extensor muscles of the legs and the flexor muscles of the arms. 4-9 sets. The remaining muscle groups train with less intensity (1-2 sets);
- Friday - work on the bending joints of the legs. Perform 4-9 sets per exercise.
If you are not sure how to properly perform all the above techniques, be sure to watch the Seluyanov training video to avoid injury.
Seluyanov interval training - the main principles
The interval training method according to Seluyanov should be built in compliance with the following main principles:
- You don't need to overload your body. It is necessary to correctly distribute the load depending on the goals of the training: an increase in strength, endurance or speed. It is necessary to select the load on the body, taking into account the age of the athlete. For example, it is necessary to engage in rocking the heart (increase the volume of beats) from the age of 18. Until this age, it is necessary to engage in the development of physiological qualities;
- The main goal of interval training is to achieve a certain balance between the oxygen consumption of muscle tissue and the heart muscle. It is thanks to the achievement of this balance that the athlete will be able to withstand fairly large loads;
- the initial stage of interval training is the creation of strong muscle fibers that will process lipid cells and lactic acid. This stage can be called fat burning training. After preparing the muscles, the athlete needs to begin to increase the stroke volume of the heart. This can be done by giving the body long-term static loads with a pulse of 100-120 beats. Long-term loads are intended to increase the "elasticity" of the heart. This is ensured by the fact that the heart begins to stretch due to the constant flow of blood in large volumes. You can increase the heart in volume by almost 2 times, since it is a “hanging” organ, unlike the musculoskeletal system. With this method of increasing the volume of the heart, anabolic steroids, amino acids and gainers are recommended for admission. They need to be consumed in small doses. Keep in mind that with regular use of steroids and a lack of protein in the body, dystrophy of muscle fibers may begin.
The peak of training, according to Seluyanov, is the saturation of the muscles, including skeletal muscle mitochondria. This happens both due to regular training, and due to dynamic shocks - training for speed, races and other competitions.
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Before going in for sports, you should study yourself a little, and not only from the point of view of medical specialists, but also know the chemistry of the processes that occur inside us during training. There seems to be a lot of literature, but we are already used to using the main source - the Internet, on the other hand, no one can guarantee that the content presented is reliable, that is, prepared by a specialist, and not rewritten 100 times by another rewriter. Therefore, I turn to a few sources. One of which is a course of video lectures (there are also audio lectures) by Professor Siluyanov Viktor Nikolaevich.
Who is Viktor Nikolaevich Siluyanov?
I learned about Viktor Nikolaevich Siluyanov from an article by one of the coaches who works in a sports club. The fact is that each coach, in order to improve their skills, learn new techniques and simply refresh their knowledge, and as a result, increase the cost of their training hour, take retraining courses. Viktor Nikolayevich Siluyanov conducts his lectures at one of these courses, and he only reads them, but also allows you to film the lectures on video and make them freely available on the Internet.
Siluyanov V.N. according to wikipedia
Doctor of Biological Sciences, Professor of the Department of Physical Culture and Sports, specialist in the field of biomechanics, anthropology, physiology, theory of sports and recreational physical culture, sports adaptology, author of a number of scientific inventions and innovative technologies, creator health system IsotonA sports Wikipedia (sportwiki) complements
founder of a new direction in science - sports adaptology, author of more than 100 scientific papers, many educational programs in the field of sports and fitness.
Lectures Siluyanova V.N.
All lectures, as I said, can be found in the public domain, many of them will be useful only to narrow specialists, for example, the Isoton system is not interesting to me as an amateur, not a professional, but the lectures “Muscle Growth Factors”, “Sauna for fat burning" and video lectures "The concept of biologically expedient physical training"Reading and listening will be useful for those who decide to play sports correctly, taking into account biochemistry.
VN Siluyanov's lectures are understandable, his speech is accessible, and in order to listen to him it is not necessary to have academic knowledge, a school biology course will be enough.
In addition to being a scientist, Viktor Nikolayevich himself is not far from sports; in his stormy sports youth, he was engaged in cycling, has been running, although it currently does not recommend morning run. I drew on this, as Viktor Nikolayevich himself repeatedly mentioned in lectures, although there is an axiom that running is useful.
"The heart is not a machine..." or why I don't run.
I don't run in the morning because it's not mine, it so happened that my biological owl does not give me the opportunity to even start doing it. But after the work "Heart is not a machine ..." I found an excuse for my laziness.
I won’t retell the whole lecture, but the main idea is the following: during training, we also train our heart, which becomes larger with regular exercises, stretches, myocardial dystrophy may develop and, as a result, heart problems, despite the fact that you go in for sports . 
I will not insist that this is so or argue otherwise, for those who are interested in the issue, I inform you that the scientific work is freely available.