Strength exercise is a repeated performance of monotonous motor actions with a relatively low pace (1 cycle in 1-5 seconds) and significant external resistance (more than 30% of the maximum voluntary effort). Note that the concept of exercise is often used as a synonym for a holistic motor action, for example, lifting the barbell from the initial position and returning to it. In this case, the sequence of exercises of the same type is called a series. In this article, we will adopt the following terminology:
1) Motor action (DA) - purposeful control of body links, with the help of muscles, from the initial position to the final and back to the initial position.
2) An exercise or a series is a sequential execution of several similar motor actions.
3) A series of exercises of the same type or super series - a sequence of exercises of the same type or series with short (20-60 seconds) rest intervals.
4) Set - sequential performance of various exercises (series, super series) with short (1-3 min) rest intervals.
5) Superset - sequential performance of a variety of exercises without a rest interval, in which the same muscles take part, but depending on the type of exercise, the degree of their tension changes.
The system developed by Weider enjoys the greatest authority in bodybuilding. Ben Weider (Champion Trainer) has formulated a number of principles that are outdated or misleading. We present the main ones and give them a justification at the current level of development of sports physiology.
Factors that stimulate hypertrophy of muscle fibers
Empirical studies have shown that with an increase in external resistance, the maximum possible number of projectile lifts, or, as it is also called, the repeated maximum (PM), decreases. External resistance, which can be overcome at most once in a motor action, is taken as an indicator of the maximum voluntary strength (MPS) of a given muscle group in a given motor action. If the MPS is taken as 100%, then it is possible to build a relationship between the relative resistance value and the repeated maximum.
The increase in strength is associated with either an improvement in the processes of controlling muscle activity, or an increase in the number of myofibrils in muscle fibers. An increase in the number of myofiboills simultaneously leads to the growth of the sarcoplasmic reticulum, and in general this leads to an increase in the density of myofibrils in muscle fibers, and then to an increase in the cross section. The change in cross section may also be associated with an increase in the mass of mitochondria, glycogen stores and other organelles. Note, however, that in a trained person in the cross section of a muscle fiber, myofibrils and mitochondria occupy more than 90%, so the main factor in hypertrophy is an increase in the number of myofibrils in muscle fibers, which means an increase in strength. Thus, the goal of strength training is to increase the number of myofibrils in muscle fibers. This process occurs when the synthesis is accelerated and at the same rate of protein breakdown. Recent studies have revealed four main factors that determine accelerated protein synthesis in the cell:
1) The supply of amino acids in the cell.
2) Increased concentration of anabolic hormones in the blood.
3) Increased concentration of "free" creatine in MF.
4) Increased concentration of hydrogen ions.
The second, third and fourth factors are directly related to the content of training exercises.
The mechanism of synthesis of organelles in the cell, in particular, myofibrils, can be described as follows. During the exercise, ATP energy is spent on the formation of actin-myosin compounds, the performance of mechanical work. The resynthesis of ATP is due to the reserves of creatine phosphate (CrF). The appearance of free creatine (Cr) activates the activity of all metabolic pathways associated with the formation of ATP, namely, glycolysis in the cytoplasm, aerobic oxidation in mitochondria - myofibrillar, located in the nucleolus and on the membranes of the sarcoplasmic reticulum (SPR). In fast muscle fibers (FMF), muscle lactate dehydrogenase (M-LDH) predominates, so pyruvate formed during anaerobic glycolysis is mainly transformed into lactate. During this process, hydrogen ions (H) accumulate in the cell. The power of glycolysis is less than the power of ATP consumption, therefore, Kp, H, lactate (La), ADP begin to accumulate in the cell.
Along with important role in determining the contractile properties in the regulation of energy metabolism, the accumulation of free creatine in the sarcoplasmic space serves as a powerful endogenous stimulus that excites protein synthesis in skeletal muscles. It has been shown that there is a strict correspondence between the content of contractile proteins and the content of creatine. Free creatine apparently affects the synthesis of messenger ribonucleic acids (i-RNA), i.e. on transcription in the nucleoli of muscle fibers (MF).
It is assumed that an increase in the concentration of hydrogen ions causes labilization of membranes (an increase in the size of pores in membranes, which facilitates the penetration of hormones into the cell), activates the action of enzymes, and facilitates the access of hormones to hereditary information, to DNA molecules. In response to a simultaneous increase in the concentration of Kp and H, RNA is formed more intensively. The lifespan of an mRNA is short, a few seconds during a strength exercise plus five minutes in a rest pause. Then the mRNA molecules combine with polyribosomes and provide the synthesis of cell organelles.
Theoretical analysis shows that when performing a strength exercise to failure, for example, 10 squats with a barbell, with a pace of one squat in 3-5 s, the exercise lasts up to 50 s. At this time, a cyclic process is going on in the muscles: lowering and lifting with a barbell for 1-2 seconds is performed due to ATP reserves; after a 2-3 s pause, when the muscles become inactive (the load is distributed along the spinal column and leg bones), ATP is resynthesised from the reserves of CrF, and CrF is resynthesized due to aerobic processes in the MMF and anaerobic glycolysis in the BMF. Due to the fact that the power of aerobic and glycolytic processes is much lower than the rate of ATP consumption, the reserves of CRF are gradually exhausted, the continuation of the exercise of a given power becomes impossible - failure occurs. Simultaneously with the deployment of anaerobic glycolysis, lactic acid and hydrogen ions accumulate in the muscle (the validity of the statements can be seen from the data of studies on NMR installations). Hydrogen ions, as they accumulate, destroy bonds in the quaternary and tertiary structures of protein molecules, this leads to a change in the activity of enzymes, labilization of membranes, and facilitating the access of hormones to DNA. Obviously, an excessive accumulation or an increase in the duration of action of an acid of even a not very high concentration can lead to serious damage, after which the destroyed parts of the cell will have to be eliminated. Note that an increase in the concentration of hydrogen ions in the sarcoplasm stimulates the development of the peroxidation reaction. Free radicals can cause fragmentation of mitochondrial enzymes, which occurs most intensively at low pH values characteristic of lysosomes. Lysosomes are involved in the generation of free radicals, in catabolic reactions. In particular, in the study by A. Salminen e.a. in rats, it has been shown that intense (glycolytic) running causes necrotic changes and a 4-5-fold increase in the activity of lysosomal enzymes. The combined action of hydrogen ions and free Cr leads to the activation of RNA synthesis. It is known that Cr is present in the muscle fiber during exercise and for 30–60 s after it, while CrF is resynthesised. Therefore, we can assume that in one approach to the projectile, an athlete gains about one minute of pure time, when mRNA is formed in his muscles. With repetition of approaches, the amount of accumulated mRNA will increase, but simultaneously with an increase in the concentration of H ions, therefore, a contradiction arises, that is, more can be destroyed than will be synthesized later. This can be avoided by doing sets with long rest intervals or training several times a day with a small number of sets in each workout.
Question about the interval of rest between days strength training is associated with the rate of implementation of mRNA into cell organelles, in particular, into myofibrils. It is known that i-RNA itself decomposes in the first tens of minutes after exercise, however, the structures formed on their basis are synthesized into organelles within 4-10 days (obviously depends on the amount of i-RNA formed during training). In confirmation, we can recall the data on the course of structural transformations in muscle fibers and subjective sensations consistent with them after muscle work in an eccentric mode, the first 3-4 days there are violations in the structure of myofibrils (near Z-plates) and severe pain in the muscle, then MV returns to normal and the pain subsides. You can also cite the data of your own research, which showed that after strength training, the concentration of urea in the blood in the morning on an empty stomach for 3-4 days is below the usual level, which indicates the predominance of synthesis processes over degradation. From the description of the mechanism of myofibril synthesis, it should be clear that MMV and BMV must be trained during the performance of different exercises, using different methods.
Research by A.N. Vorobyov (1970-1980) showed that performing exercises to failure requires a special organization of breathing. Studies have shown that the athlete shows the greatest strength when holding his breath and straining, he can demonstrate less strength when exhaling, but it is very difficult to lift weights at the moment of inhalation. Therefore, in one motor action we meet the following sequence: a short breath at the moment of holding the weight or lowering it (yielding mode of muscle functioning), holding the breath at the moment of contraction and overcoming the most difficult part of the trajectory, exhalation when the load on the muscles is reduced.
Straining leads to an increase in intrathoracic pressure, the heart decreases in size up to 50%. This is caused both by the expulsion of blood from the cavities of the heart, and its insufficient inflow. At this moment, the heart rate rises from a state of rest from 70 to 100 beats - this is without performing a strength exercise, and systolic pressure rises to 175-200 mm Hg. The same high pressure is observed immediately after performing a strength exercise and relatively normalizes after 1 -3 min. recreation. Regular classes strength exercises develop reflexes that increase blood pressure already at rest before training and especially before competitions and average SBP = 156, and DBP = 87 mm Hg. Art., and in heavyweights, the pressure can be SBP \u003d 170-180 mm Hg.
Warning
Obviously, only absolutely healthy people, with arteries without any signs of atherosclerosis, can use strength exercises in training. It is not difficult to imagine a situation when a person with atherosclerotic plaques begins to perform near-limit strength exercises. An increase in pressure, an increase in the speed of blood flow can lead to the detachment of sclerotic plaques, their advancement along the vascular bed, blockage of arterioles. A blood clot forms in this place, tissues further downstream stop receiving blood, oxygen and nutrients. This is where necrosis begins - tissue necrosis. If this happens in the heart, then a heart attack occurs. A more serious condition, usually fatal, occurs when, along with the separation of the sclerotic plaque, a rupture of the artery wall occurs.
Principles of sports strength training:
The principle of choice and technique of performing exercises. Compliance with this principle requires a clear understanding of the biomechanics of the functioning of the musculoskeletal system in the chosen exercise. It should be understood that in some cases, non-compliance with the technique of performing exercises can lead to injuries. For example, squats with heavy weight and forward torso can lead to injury of the intervertebral discs. lumbar spine.
The principle of effort quality
In each basic exercise, it is necessary to achieve maximum and full tension. Compliance with this principle can be ensured when performing exercises in three versions.
1) The exercise is performed with an intensity of 90-100% MPS, the number of repetitions is 1-3. During this exercise and during the rest pause, there is no significant accumulation of products that promote protein synthesis. Therefore, these exercises are considered as a training of neuromuscular control, the ability to display maximum effort in the chosen exercise (6,7,12,23).
2) The exercise is performed with an intensity of 70-90% MPS, the number of repetitions is 6-12 in one approach. The duration of the exercise is 30-70 s. In this variant, the rule stated above is repeated for the case of an increase in the number of myofibrils in the BMW and means that the exercise that is performed to failure is effective, causing the ultimate splitting of CRF and a stressful state. To increase this effect, one should adhere to the principle of forced movements. The greatest effect is achieved when performing the last 2-3 repetitions, which can be performed even with the help of partners. This principle only clarifies the principle of the quality of effort, i.e. it is necessary to achieve maximum splitting of CRF so that free Cr and H stimulate RNA synthesis, and the maximum mental stress causes the release of hormones from the pituitary gland into the blood, and then from other glands of the endocrine system.
3) The exercise is performed with an intensity of 30-70% of the MPS, the number of repetitions is 15-25 in one approach. The duration of the exercise is 50-70 s. In this variant, each exercise is performed in a static-dynamic mode, i.e. without complete relaxation of the muscles during the exercise. Tense muscles do not allow blood to pass through them and this leads to hypoxia, lack of oxygen, unfolding of anaerobic glycolysis in active muscle fibers. In this case, these are slow muscle fibers. After the first approach to the projectile, only slight local fatigue occurs. Therefore, after a short rest interval (20-60 s), the exercise should be repeated. After the second approach, there is a burning sensation and pain in the muscle. After the third approach, these sensations become very strong - stressful. This leads to the release of a large amount of hormones into the blood, a significant accumulation of free Kp and H ions in slow muscle fibers. In this embodiment, the principle of effort quality is combined in meaning with other Vaider principles:
The principle of negative movements
Muscles must be active in both contraction and lengthening when doing negative work.
- The principle of unifying series, a system with the desire to reduce breaks (rest between sets) or the principle of a super series. For additional excitation of the exercised muscles, a series of double, triple and multiple repetitions are used with little or no rest. The organization of the exercise according to the superset makes it possible to increase the residence time of free Cr in the IMF, therefore, more RNA should be formed. In this option, the principle of pumping is also implemented - the essence of which is to increase blood flow to the muscle. According to Vader, this should lead to an influx of nutrients to the muscle, however, one cannot agree with this point of view. The filling of the muscle with blood occurs in response to its acidification (anaerobic glycolysis), hydrogen ions in the rest pause in such a muscle interact with hemoglobin and it releases carbon dioxide. CO2 acts on vascular chemoreceptors and leads to relaxation of the muscles of the arteries and arterioles. Vessels dilate and fill with blood. It does not bring any particular benefit, but it is a sure sign that the exercise was performed correctly, i.e. many hydrogen ions and free Cr have accumulated in the muscle fibers.
Priority principle
In each workout, those muscle groups are trained first of all, the hypertrophy of which is the goal. Obviously, at the beginning of the exercise, the hormonal background and the response of the endocrine system are adequate, the supply of amino acids in the MF is maximum, so the process of RNA and protein synthesis proceeds at maximum speed.
The principle of split or separate training
It requires the construction of a training microcycle in such a way that a developmental training for a given muscle group is performed 1-2 times a week. This is due to the fact that the construction of new myofibrils by 60-80% lasts 7-10 days. Therefore, supercompensation after strength training should be expected on the 7-15th day. To implement this principle, the muscles are divided into groups. For example:
- Monday. Perform a developmental workout (4-9 approaches to the projectile), extensors of the back, trapezius muscles are trained. The remaining muscles are trained in a tonic mode (1-3 approaches to the projectile).
- Tuesday. They perform a developmental workout (4-9 approaches to the projectile), the extensor muscles of the arms and the abdominal muscles are trained. The remaining muscles are trained in a tonic mode (1-3 approaches to the projectile).
- Thursday. Perform a developmental workout (4-9 approaches to the projectile), extensors of the legs, flexors of the arms are trained. The remaining muscles are trained in a tonic mode (1-3 approaches to the projectile).
- Friday. Perform a developmental workout (4-9 approaches to the projectile), train the muscles of the flexors of the leg joints. The remaining muscles are trained in a tonic mode (1-3 approaches to the projectile).
On each training day, specific muscle groups are trained. Such an association is called a set.
The system has two implementation options.
1) Set as a combination into one group of exercises for different muscle groups.
2) A set as a combination of exercises that are different in the way they are performed, but aimed at training the same muscle group without any rest intervals. In this version, the split system exactly repeats the idea of the super series.
Super compensation system
Myofibril mass growth requires 10-15 days, so strength training with an emphasis on muscle development should last 14-21 days (two to three weeks). During this time, anabolic processes should unfold, and further continuation of developmental training may interfere with synthesis processes. Therefore, to ensure the processes of supercompensation, it is necessary to abandon developmental exercises within 7-14 days and perform only tonic, i.e. with 1-3 approaches to each projectile.
Principle of intuition
Each athlete should rely in training not only on the rules, but also on intuition, since there are individual characteristics of adaptive reactions. The athlete must regularly lift the limit weights to assess the condition, the level of fitness. These indicators are the main criterion for effectiveness training process.
Principles of Wellness Strength Training
Physiological analysis of strength exercises showed that only absolutely healthy people can use them. There is no doubt that the system of exercises such as bodybuilding is an excellent means of preventing the main types of human disease, since it stimulates the activity of the endocrine and immune systems (with the exception of overtraining). However, people with signs of atherosclerosis, diseases of the spine (osteochondrosis, sciatica), thrombophlebitis, etc. cannot afford bodybuilding. For most people, it is necessary to develop a gentle system of strength exercises, which should preserve everything positive in bodybuilding:
1) Stress, which causes an increase in the concentration of hormones in the blood;
2) Increasing the processes of anabolism in muscle tissue, the formation of a muscular corset;
3) An increase in catabolism processes in all tissues, and especially in adipose tissue, which leads to the renewal of organelles, weight loss and treatment of the hereditary cell apparatus.
Such principles were developed in the ISOTON system. The concept of "ISOTON" has two ideas in its origin. The first one is the main physical education for the bulk of practically healthy people, which has the highest healing efficiency, are statodynamic or isotonic strength exercises. The second is the regular use of statistical dynamic exercises in human life creates conditions for increasing adaptive reserves, creates an increased and constant vitality.
Implementation of ISOTON's ideas is achieved if the following principles are observed.
The principle of minimizing the rise in systolic blood pressure. It is clear that for persons with signs of atherosclerosis, it is contraindicated to perform exercises that cause an increase in systolic blood pressure of more than 150 mm Hg. Therefore, when building training session the following requirements must be met.
Warm up. Before the main part of the classes, before strength exercises, it is necessary to achieve expansion of the arteries and arterioles with the help of a warm-up. In this case, peripheral resistance decreases, the work of the left ventricle of the heart is facilitated.
Exercise while lying down. In the standing position, the heart must pressurize the blood in the arteries and arterioles to such an extent that it overcomes the weight and viscous resistance of the blood in the venous system and raises the blood to the level of the heart. Therefore, it is necessary to give preference to exercises performed in the prone position.
Involve the minimum number of muscles in a strength exercise. When performing dynamic exercises, tensing and relaxing muscles facilitate the work of the heart. When performing strength exercises, when the slow pace of the role of the muscle pump is minimized, and when a large muscle mass is active, with vascular occlusion, the work of the heart becomes more difficult. Therefore, in strength exercises, the minimum number of muscles should be involved, especially if they work in a static-dynamic mode.
Alternate exercises for relatively large muscles with training of muscles with low mass. When building a set of exercises, it is often necessary to activate a large mass of muscles, which creates conditions for an increase in blood pressure. Therefore, performing the following exercise for muscles with low mass removes possible problems with an increase in blood pressure.
After each strength exercise or series, stretch. Stretching does not present any special difficulties to the cardiovascular system, therefore, there are 10-40 seconds to reduce activity activity. of cardio-vascular system. Muscle stretching is known to stimulate plastic processes in the muscle.
Principle of ultimate stress stress. When performing strength exercises in bodybilging, the ultimate stress stress is created by applying the principle of the quality of effort and forced movements. Their implementation leads to breath holding, straining, a sharp increase in blood pressure. This way of performing strength exercises in isotone is not acceptable, therefore, strength exercises are performed taking into account the following requirements.
The intensity of muscle activation is 30-70%. Exercises are performed in a static-dynamic mode. It is forbidden to hold your breath, with muscle contraction, you should exhale slowly, with inferior work, a short, medium-depth breath. The duration of the exercise is not less than 30 s and not more than 60. It is this time that is necessary and sufficient for a significant destruction of creatine phosphate molecules and moderate acidification of muscle fibers. Both of these factors are the main stimulators of protein synthesis in muscle fibers.
Exercise should be performed until a strong pain sensation - stress. Taking into account the requirements listed above creates such conditions for performing a strength exercise when blood passes poorly through an unrelaxed muscle. This causes an unfolding of anaerobic glycolysis even in oxidative muscle fibers. The accumulation of hydrogen ions leads first to a burning sensation in the muscles, and then severe pain - stress.
Exercises for one muscle group are combined into a superset. When choosing an intensity of 30-50%, a strength exercise lasting 30-60 seconds may not cause significant acidification, pain sensations. Therefore, after a short rest interval (20-60 s), repeat the strength exercise for the same muscle group. With the second and especially the third repetition, the sensation of pain appears earlier and becomes unbearable. It is this state that should be achieved - a state of great stress.
The principle of continuity of the training process and nutrition. Performance exercise leads to the activation of various tissues, an increase in the processes of anabolism and catabolism in them. Depending on the diet, it is possible to direct the course of adaptation processes in the desired direction, for example, increase muscle mass (intake above the norm of complete protein), reduce the mass of adipose tissue (intake below the norm of carbohydrates and fats).
Thus, adherence to the principles of ISOTON will allow developing methods of health-improving physical culture, which will ensure, with minimal risk to health, to achieve the maximum effect of hormones on the hereditary apparatus of cells of active human tissues (muscle, nervous, fat, etc.), and hence its self-renewal - recovery.
Literature
1. Aruin L.I., Babaeva A.G., Gelfand V.B. Structural bases of adaptation and compensation of disturbed functions. Management. (AMN USSR)./ Ed. D.S. Sarkisova. M.: Medicine. - 1987. -448 p.
11. Person R.S. Electromyography in human research. - M. Nauka, 1969. - 231 p.
12. Person R.S. Spinal control mechanisms muscle contraction. - M. Nauka, 1985. - 184 p.
13. Seluyanov V.N., Erkomaishvili I.V. Adaptation of skeletal muscles and the theory of physical training// Scientific and sports bulletin. - 1990. - S. 3-8.
14. Hoppeler G. Ultrastructural changes in skeletal muscle under the influence of physical activity. - M .: TsUNTI - Physical culture and sport, 1987. - Issue. 6. - S. 3-48.
15. Carpenter S., Karpati G. Pathology of skeletal muscle. — 1984, Churchill Livingstone, New York, p.149-309.
16. Friden J. Muslt sorensess after exercise: implication of morhological changes. Int. J. Sports Med., 1984, 5, p.57-66.
17 . Friden J., Seger J., Ekblom B. Sublethal muscl fiber injuries after high-tension anaerobic exercise. — EUR. J.Appl. Physiol., 1988, 57, p. 360-368.
18. Goldberg A., Etlinger J., Goldspink D., Jablecki C. Mechanism of work-induced hypertrophy of skeletal muscle. — Med. and sci. in sports, 1975, 7, 3, p. 185-198.
19. Jehenson P., Kozak-Reiss G., Syrota A. 31P NMR cmparativive study of energy and metabolism during normal and ichemic exercises in sportsmen and patients with episode of exercise hyperthermi. — 5th Annu. Meet., Aug. 19-22, 1986. Soc. Magn. Resonan. Med. (S.M.R.M.). Vol. 2. Book Abstr., Berkley, Calif., 1986, p.427.
20. Salminen A., Hongisto K., Vihko V. Lysosomal changes related to exercise injuries and training-induced protection in mouse skeletal muscle. — Acta Physiol. Scand., 1984, 72, 3, p. 249-253.
21. Sapega A., Sokolow D., Graham T., Chance B. Phosphorus nuclear magnetic resonance: a non-invasive techique for the study of muscle bioenergetics during exercise. — Med. and Sci. Sports Exerc., 1987, 19, 4, p. 410-420.
22. Schantz P. G. Plasticity of human skeletal muscle. — Acta Physiol. Scand., 1986, 128, p. 7-62.
23. Thorstensson A., Karlsson J., Viitasalo J.H.T, Luhtanen P., Komi P.V. Effect of strength training on EMG of human skeletal muscle,. — Acta Physiol. Scand., 1976, 98, p. 232-236.
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We do not consider ourselves professionals in sports training, nutrition, physiology and anatomy. We clearly understand that even with all the desire we will not succeed. But we can find people who will answer our questions, or we can collect and summarize information on issues of interest to us (and you).
More and more often “swarming” on sports forums and publicly, we stumble upon supporters of “training according to Siluyanov”. I must say that often they behave in exactly the same way as CrossFitters, especially when you start arguing with them. “According to Seluyanov…” is the final argument in almost any dispute. Approximately the same as the phrase “Are you going to argue with the professor?”
Seluyanov, Viktor Nikolaevich (b. 1946) - Professor of the Department of Physical Culture and Sports, specialist in the field of biomechanics, anthropology, physiology, theory of sports and recreational physical culture, author of a number of scientific inventions and innovative technologies, creator health system Isoton, the founder of a new direction in science - sports adaptology, the author of more than 400 scientific papers, many educational programs in the field of sports and fitness. Wikipedia gives us this information. Among other things, Wikipedia also cites some of his scientific works. And that's it.
Seluyanov Viktor Nikolaevich
I must say that we are not against any training (not even against CrossFit, yes, yes), but we don’t like it when especially stubborn “adepts” try to present some type of training as the only true and correct one, completely rejecting other types.
We have collected the most common questions that come up in discussions with the proponents of Seluyanov training and asked them as is(as is) to Sergey Strukov ssf20 .
We intentionally did not specify Sergey's attitude to trainings according to the "Seluyanov system", because. we do not see the point in this, but the essence of the post is not at all in this.
The format of “communication” was simple: question - answer.
What does modern sports science say about actively stretching a muscle between sets?
Stretching reduces the muscle's ability to exert dynamic force, especially during rapid contractions.
Is it possible / necessary to divide muscles into glycolytic and oxidative and based on this when training?
Almost all skeletal muscles contain both types of fibers, it is practically impossible to force them to contract separately, unless using loads below 30% of the RM, perform approaches not to failure and with large rest intervals.
Is it possible / necessary to divide training into “development of myofibrils” and “development of mitochondria”?
So you can conditionally divide training into strength and muscle mass, leading to true hypertrophy and endurance training without hypertrophy.
“When going up, the efficiency is 20-23%, and when going down, metabolic costs practically disappear, costs remain only at the level of rest - basal metabolism. Therefore, with the same mechanical power, the downhill efficiency exceeds 100%.” Is it possible?
Only a perpetual motion machine has an efficiency of 100%.
The Seluyanov Method (BIODEX) for measuring muscle composition, i.e. the ratio of fast and slow fibers, it is stated that the accuracy is higher and the prediction of predisposition to sports reveals better than a biopsy of muscle tissue. Should this ratio be taken into account and at what level of training skill will it matter?
Even assuming theoretically that fiber composition can be assessed noninvasively, the practical implications of this finding are limited. Simple field tests of high jump and long jump will give much more information about the athlete's potential.
What is the current vision for strength training once a week 70% of RM 4-5 sets to failure. Is this really the optimal regime for the growth of strength results and muscle mass?
Today, according to the ACSM recommendations for increasing strength and muscle mass (note, the recommendations for increasing strength and mass are somewhat different), most sets require weighting 70 - 85% of the max. The need for failure has not been proven, but it is believed that with increasing fitness, the variability of the stimulus should be increased, as well as some sets of exercises should be performed to failure.
Is it possible to increase strength by 2% per workout with the regimen described above and how long can it last?
There are no studies of sufficient duration and / or confirming the possibility of a stable increase in the results from training. The probability of an increase in the result in exercises with an increase in fitness inevitably decreases.
Is there no increase in strength / volume of the MMV during traditional training.
Studies with bodybuilders have shown that "classic mass training" (3-5 sets of 8-12 reps) increases the diameter of all fiber types.
Is there any evidence of the need for separate MMB training and the impact of this on strength performance (powerlifting, TA, running, crossfit)?
No.
Muscle acidification (accumulation of ions, lactic acid and hormones as a result of working to failure) as a result of training as the only necessary condition for muscle growth. Is this justification sufficient?
Lactate is formed in the muscles, which many people far from biochemistry, sometimes even in textbooks, call lactic acid. The difference between them is colossal, lactate is an excellent energy substrate, which has an advantage in oxidation over glucose. In addition, during the conversion of lactate from pyruvate, hydrogen ions are bound, thus lactate prevents muscle acidification. In addition, lactate facilitates the release of hydrogen ions from the cell.
The main stimulus of hypertrophy is the mechanical load on the muscle, everything else is an accompanying condition, each of which has a partial effect, much inferior to the mechanical stimulus.
Is there a single optimal interval between doing strength training, for example based on the fact that mibryophylls need 7-10 days to synthesize, and is there such data at all?
This is complete nonsense average speed the course of individual processes can be calculated by artificially isolating them, however, in a living organism, the accompanying conditions and the current state will determine the result.
Is it true that the strength of a muscle depends solely on its diameter and the same volume will give the same strength to a young TA and a pensioner?
No it is not true. There are two mistakes: 1) with age, the quality of the muscles deteriorates, the same diameter generates less effort; 2) the phenomenon at the micro level cannot be directly transferred to the macro level, if an individual fiber of a particular type may not change its properties, then the ratio of fibers, as well as contractile and non-contractile components in the whole muscle, can change, and multi-joint movements can be compared based on information about individual fibers in muscles is generally incorrect.
Questioner: Are there reasonable grounds to believe that the tendons limit the applied force?
There are no such grounds. Tendons do not limit power abilities.
Q: Is there any research supporting the idea of building "tendon mass" from failure training and/or even needing it?
There are no such studies. Scientifically proven to increase the strength and diameter of the tendons due to prolonged training. However, there are no special loads for training tendons.
V.N.Seluyanov
(recordings by Andrey Antonov)
Part one
This publication opens a series of conversations with Professor Viktor Nikolayevich Seluyanov, dedicated to the most modern and scientifically based training methods. Some fans of the "iron game" will certainly perceive much of Seluyanov's message with hostility: the scientific methods are too strikingly different from the generally accepted ideas, which are still considered unshakable in the power world. Viktor Nikolaevich smashes to smithereens a huge number of established stereotypes and he does it with deadly logic based on deep knowledge of anatomy, physiology and biochemistry. Therefore, you should not stop reading this text and return to the works of the so-called "practitioners". For real science "sees the root", explains the true causes of phenomena and, therefore, uses the correct theoretical models to derive its forecasts and recommendations.
Unfortunately, the connection between advanced science and current narrow practice still leaves much to be desired. Today, long-outdated textbooks on the theory and methodology of physical culture and sports are still being reprinted. The works of Matveev, Zatsiorsky, Verkhoshansky sin with superficial approaches and therefore contain formal logical recommendations without biological justification. But this is not the fault of the listed authors, because at the time of writing their works there was not yet such a volume of biological information, there were no such research methods, there was no such technical equipment as now passed, alas, into the category of established ideas. Although initially, as noted, not really justified. Now these incorrect ideas are being mechanically rewritten from textbook to textbook, and this has been going on for more than half a century while modern scientific biological research lies unknown in highly specialized scientific publications. And they do not reach not only the mass reader, but even the publishers of books on sports topics. Therefore, the gap between theory, that is, the biological sciences, and the current so-called "practice" continues to widen.
The presentation in this text will begin with the basics. True, it will not contain detailed information about the structure and biochemistry of the cell, but a number of basic provisions will still have to be disassembled in order to understand what processes occur in the muscles under the influence of various trainings. We will have to build models of human systems and organs in order to describe and predict adaptation processes on this basis.
"Iron World" (ZhM): Viktor Nikolaevich, start your story with the basic information necessary to understand the biological processes in the muscle.
Viktor Seluyanov (VS): I'll start with a story about the structure of the cell. A muscle cell or, as it is also called, a muscle fiber is a large cell that has the shape of an elongated cylinder with a diameter of 12 to 100 microns and most often corresponds in length to the length of the whole muscle. Groups of muscle fibers form bundles, which, in turn, are combined into a whole muscle. This muscle is enclosed in a dense sheath of connective tissue, and the latter passes at the ends of the muscle into tendons attached to the bones.
The contractile apparatus of the muscle fiber are special organelles - myofibrils, which in all animals have an approximately equal cross section, ranging from 0.5 to 2 microns. The number of myofibrils in one fiber reaches two thousand. Myofibrils consist of series-connected sarcomeres, each of which includes filaments (myofilaments) of actin and myosin. Myosin is attached to the Z-lamellar by titin. When the muscle is stretched, titin is also stretched and can break, which leads to the destruction of the myofibril and, thereby, to increased catabolism. Bridges can form between the filaments of actin and myosin, and with the expenditure of energy contained in the molecules of adenosine triphosphate (ATP) acid, the bridges turn, that is, the contraction of the myofibril, the contraction of the muscle fiber, the contraction of the muscle and their bridges, rupture. The main energy of ATP molecules is spent precisely on breaking the bridges. Bridges are formed when calcium ions are present in the sarcoplasm. An increase in the number of myofibrils (hyperplasia) in the muscle fiber leads to an increase in the cross section (hypertrophy) and, consequently, to an increase in the strength and speed of contraction when overcoming a significant external load. The specific force per cross section of muscle fibers is approximately the same for all people whether it is an old woman or a super powerlifter .
In addition to myofibrils, organelles such as mitochondria, that is, the energy stations of the cell, in which, with the help of oxygen, fats or glucose are converted into carbon dioxide (CO 2), into water and into the energy contained in ATP molecules, are of great importance for the work of the muscle fiber. . To increase muscle mass and strength, it is necessary to increase the number of myofibrils in muscle fibers, and to increase endurance, the number of mitochondria in them.
ZhM: Tell us about the energy of muscle fibers.
Sun: Specialists usually describe energy processes in such a way that they seem to occur immediately in the whole organism. And it turns out that with such a description, the whole organism is presented in the form of a test tube in which biochemical processes unfold. In connection with this, it is quite logically correct in full accordance with such an absurd model that ideas about the MPC and AnP are born, which are the same for all types of exercises, and the lack of oxygen in the blood is declared the cause of the appearance of AnP. However, it is quite obvious that biochemical processes in the body as a whole cannot go on, they can only go on in certain cells. Therefore, the interpretation of physiological phenomena using the described model of the organism as a test tube leads to erroneous ideas. Increasing the complexity and accuracy of the model expands the range of phenomena available for correct interpretation.
Once again: bioenergetic processes take place in cells. In the cell, energy is used only in the form of ATP. The release of energy contained in ATP is carried out thanks to the enzyme ATP-ase, which is present in all places where energy is required. It is by the activity of ATPase in the myosin heads that muscle fibers are divided into fast and slow. The activity of myosin ATPase is embedded in DNA, and information about the construction of a fast or slow isoform of ATPase depends on the frequency of impulses coming to the MV from spinal cord motoneurons. The maximum firing frequency depends on the size of the motor neuron. And since the size of a motor neuron cannot be changed, the muscle composition is inherited and practically does not change under the influence of the training process. It is true that muscle composition can be altered by electrical stimulation, but such a change is necessarily only temporary.
The energy of one ATP molecule is enough for one turn (stroke) of myosin bridges. The bridges disengage from the actin filament, return to their original position, link to a new actin site, and make a new stroke. The energy of ATP is required precisely to separate the bridges. For the next stroke, a new ATP molecule is required. In fibers with high ATPase activity, ATP splitting occurs faster, and per unit time large quantity strokes with bridges, that is, the muscle contracts faster.
Evidence for the use of ATP to uncouple actin-myosin bridges is provided by experiments to determine the energy consumption during climbing and descending stairs. When ascending, the efficiency is 20-23%, and when descending, metabolic costs practically disappear, and costs remain only at the level of rest - basal metabolism. Therefore, with the same mechanical power, the efficiency on the descent exceeds 100%. This means that when performing eccentric exercises (meaning stretching of the knee joint extensors), mechanical energy is spent on breaking the actin-myosin bridges, and the chemical energy of ATP molecules is not wasted. Moreover, a properly trained muscle does not hurt after such exercises, therefore, there is no destruction in muscle fibers.
The supply of ATP in myofibrils is enough for one or two seconds of high-intensity work. Under the influence of myosin ATPase, ATP breaks down into ADP and phosphorus, releasing a large amount of energy and a hydrogen ion. But from the very first second of work in the muscle, the process of resynthesis of myofibrillar ATP due to creatine phosphate (CPF) unfolds. CrF decomposes at the myosin head, since the enzyme creatiphosphokinase is also located there. As a result, free creatine, phosphorus and energy are formed, sufficient to combine ADP, phosphorus and a hydrogen ion. ATP molecules are large, so they cannot move around the cell. In this connection, CrF, Cr and F move around the cell. The researchers called this phenomenon a creatine phosphate shunt. Resynthesis of CrF can be carried out only with the help of ATP molecules. Mitochondrial ATP molecules resynthesize CRP, while ADP, P, and the hydrogen ion penetrate back into the mitochondria. ATP molecules resynthesized during glycolysis can also be used for CRP resynthesis.
ZhM: What is muscle composition?
Sun: Muscle fibers can be classified in at least two ways. The first way is to classify muscle fibers according to the speed of muscle contraction. In this case, all fibers are divided into fast and slow. This approach to classification defines a hereditarily determined muscle composition. Typically, muscle composition is determined by taking a bioassay from the lateral head of the thigh muscle. But the data obtained for this muscle do not correlate with bioassays of other muscles. For example, runners on average and on long distances have a large proportion of slow muscle fibers (SMF) in the lateral head of the thigh muscle and in their muscles of the back of the thigh and in their calf muscle more fast muscle fibers (BMW). In the stayer, all the muscles of the legs have predominantly MMV.
There is also a second way of classification. If in the first method the separation occurs along the enzyme of myofibrils (on myosin ATP-ase), then in the second along the enzymes of aerobic processes, along the enzymes of mitochondria. In this case, muscle fibers are divided into oxidative and glycolytic. Those muscle fibers in which mitochondria predominate are called oxidative. They practically do not form lactic acid. Glycolytic fibers, on the other hand, have very few mitochondria, so they produce a lot of lactic acid.
And so in these classifications the confusion also begins. For some reason, most people understand the situation in such a way that fast fibers are always glycolytic, and slow fibers are always oxidative, and therefore equates these two completely different classifications. Which, I repeat, is absolutely false. With a properly built training process, fast fibers can be made oxidative by significantly increasing the number of mitochondria in them, and they will stop getting tired, that is, they will stop forming lactic acid. Why will this happen? Because the intermediate product pyruvate does not turn into lactate, but enters the mitochondria, where it is oxidized to water and carbon dioxide.
Athletes with fast and at the same time oxidative MW show outstanding results in sports requiring endurance, if there are no other limiting factors. For example, prominent professional cyclists Merckx, Indurain and Armstrong only acidified up to 6mM/l blood lactate when performing a step test to MIC. In ordinary riders, the concentration of lactate reaches 12-20 mM / l.
Conversely, slow fibers can also be glycolytic, although this variant is not described in the literature. But everyone knows that if a person lies in the hospital during the preoperative period, and then also during the postoperative period, then he himself cannot even get up, he cannot walk. The first reason for this is clear: coordination is disturbed. But the second reason weaken the muscles. And, most importantly, mitochondria from slow muscle fibers disappear (their "half-life" is only twenty to twenty-four days). If a person lies down for 50 days, then almost nothing will remain of his mitochondria, MVs will turn into glycolytic ones. For slow or fast MV is inherited, while mitochondria age, and they are created only when the muscles begin to actively function. Therefore, after a period of long rest, even slow walking at first causes acidification of the blood, which proves the presence of only HMW in the muscles, and not at all the absence of oxygen in the blood.
ZhM: Tell us more about lactic acid: what does it consist of and what benefits and harms can the accumulation of its components in the muscles bring?
Sun: Lactic acid consists of an anion, a negatively charged lactate molecule, and a cation, a positively charged hydrogen ion. Lactate is a large molecule, so it cannot participate in chemical reactions without the help of enzymes and, therefore, cannot damage the cell. The hydrogen ion is not even an atom, but only a proton, an elementary particle. Therefore, the hydrogen ion easily penetrates into complex structures and leads to significant chemical destruction. At a very high concentration of hydrogen ions, destruction can also lead to catabolism with the help of lysosome enzymes. Lactate can be converted back to pyruvate with the help of cardiac lactate dehydrogenase, and pyruvate, thanks to the work of the pyruvate dehydrogenase enzyme, is converted into acetylcoenzyme-A, which enters the mitochondria and becomes an oxidation substrate. Therefore, lactate is a carbohydrate, a source of energy for mitochondria OMF, and the hydrogen ion causes significant damage in the cell, enhancing catabolism.
ZhM: But how to determine muscle composition in practice?
Sun: The international standard here is this: they take a piece of muscle tissue (usually from the thigh muscle from its outer head) and determine the ratio of fast and slow fibers by biochemical methods. Part of the same portion is subjected to another analysis, in which the amount of mitochondrial enzymes is determined.
However, in our laboratory, even under the leadership of Yu.V. Verkhoshansky, externally mediated, indirect, but, oddly enough, much more accurate methods were developed. Testing was carried out on a universal dynamographic stand (UDS). We used it to determine the rate of increase in effort. And it turned out that it is associated with the ratio of fast and slow fibers. Then the same studies were carried out by Komi in Finland. He found a correlation between muscle composition (fast and slow MV) and the steepness of the increase in strength. But we went further and divided the gradient of the force by the force itself, that is, we got a relative indicator that works very well. Moreover, this is generally, as noted above, a much more accurate method than a biopsy, since the speed of muscle tension is directly measured in it.
In particular, we divide the distance runners and distance runners according to this indicator. In runners, both the front and hamstrings are slow, while in 800m runners, the hamstrings are as slow as stayers, but the hind thighs are fast, like good sprinters. Therefore, 800 m specialists quickly run 100 m on the move, and it is these muscle fibers that are protected until the very finish line. 100-150 m before the finish line they change their running technique the athletes themselves say that they "switch the speed" like in a car.
ZhM: So, if you take a biopsy from the quadriceps femoris muscle, then you can make a big mistake because the ratio of fibers in different muscles unequally?
Sun: Quite right. Recently, a lot of materials have accumulated that indicate that if one muscle, for example, the rectus femoris, is slow, then it is not at all necessary that all other muscles are the same. Interestingly, in sprinters, the front of the thigh is neither fast nor slow, but rear surface fast. And, moreover, the gastrocnemius and soleus are fast. Otherwise, it cannot be. But the biopsy is still stupidly taken from the lateral surface of the thigh in connection with which the results, for example, for a sprint are incorrect: uninformative.
ZhM: What happens when you apply your method?
VS: When applying our method, everything turns out to be normal. After all, there are no restrictions for measuring force and force gradient. In addition, it is impossible to harm the muscles, as is the case with taking a biopsy. To implement our method, an isokinetic dynamometer (BIODEX) is now available. Measurements have shown that in sprinters the front of the thigh is quite fast and very strong, and the back is even more so. If we take jumpers, then they have up to 90% of fast fibers concentrated in the front surface of the thigh because here are the main muscles for them. But in running, the back surface is still more important, which is why it often breaks. For example, when examining a national team of skiers, we found only two gifted athletes (very strong and fast), who continue to successfully perform in Russian competitions even now. But among women there was not a single suitable therefore Russia has not yet had success in the international arena. Such athletes will not be helped by any foreign coaches.
ZhM: Can you give an average data on the ratio of fast and slow fibers in the main muscle groups?
Sun: It is well known that, on average, leg muscles in humans have more slow MVs (type I 50%, type II 50%), and less slow MVs in arm muscles (type I 30%, type II 70%). At the same time, there is individual diversity, which underlies professional selection in sports.
ZhM: How pronounced is the transition from fast to slow fibers in a single muscle?
Sun: Muscle composition is usually determined by strictly defined methods of biochemical processing of a sample of muscle tissue. Within the framework of the established method, 2 types of CF and 2-4 more subtypes are determined. However, by changing the method of processing a bioassay, a significantly larger number of types of MF can be obtained. For the practice of sports, the proven methodology for classifying MV remains satisfactory so far.
List of abbreviations:
AnP anaerobic threshold
AeP aerobic threshold
MF muscle fiber
CRF creatine phosphate
Cr creatine
P inorganic phosphate
Part two
"Iron World" (ZhM): Viktor Nikolaevich, tell us about the methods of myofibril hyperplasia in muscle fibers, because this topic is of most interest to the readers of our magazine.
Viktor Seluyanov (VS): The goal of strength training is to increase the number of myofibrils in muscle fibers. This is achieved through well-known strength training, which should include exercises at 70-100% intensity, with each set continuing to failure. This is well known, but the meaning of such training and the processes that unfold in the muscles during exercise and recovery have not yet been fully disclosed.
The forceful impact of a person on the environment is a consequence of the functioning of his muscles. The muscle consists of muscle fibers (MF) special cells. To increase the traction force of the MV, it is necessary to achieve hyperplasia (increase) of myofibrils. This process occurs when protein synthesis is accelerated and at the same time at the same rate of its decay.
In the physiological literature, there are materials on the study of various factors affecting the growth of strength. The generalization of these materials leads practitioners to the idea that mechanical tension in the muscle is a stimulus for myofibril hyperplasia. It should be noted that this opinion is obviously vicious, since it is taken from experiments on animals that were operated on and forced to continuously withstand any mechanical stress for hours. In these cases, the animals experience tremendous stress, and they release a lot of hormones. Therefore, strength here grows not from muscle tension, but from an increase in the concentration of hormones. Based on the results of these "animal" experiments, methods of applying the so-called "negative" loads (that is, resistance to loads greater than maximum strength), eccentric training for example, the so-called "jumps in depth", that is, jumping from hills, turning into a rebound up (Yu.V.Verkhoshansky according to V.Deniskin's dissertation research). These ideas appeared more than twenty years ago, but data on morphological changes in CF after eccentric training have not yet been provided to the scientific world.
ZhM: What are the main factors influencing the growth of muscle mass?
Sun: A more careful analysis of physiological studies in recent years has revealed four main factors that determine accelerated protein synthesis (the formation of mRNA in the nucleus) in the cell:
1) The supply of amino acids in the cell.
2) Increased concentration of anabolic hormones in the blood and in the muscle.
3) Increased concentration of "free" creatine in MF.
4) Increased concentration of hydrogen ions in MW.
The second, third and fourth factors are directly related to the content of training exercises.
The mechanism of synthesis of organelles in the cell, in particular, myofibrils, can be described as follows. During the exercise, ATP energy is spent on the formation of actin-myosin compounds, that is, on the performance of mechanical work. The resynthesis of ATP is due to the reserves of CRF. The appearance of free Cr activates the activity of all metabolic pathways associated with the formation of ATP (glycolysis in the cytoplasm, aerobic oxidation in mitochondria, which can be located near myofibrils or in the nucleolus, or on SPR membranes). M-LDH predominates in BMW, so pyruvate formed during anaerobic glycolysis is mainly converted to lactate. During this process, H ions accumulate in the cell. The power of glycolysis is less than the power of ATP consumption, therefore, Kp, H, La, ADP and Ph begin to accumulate in the cell.
Along with an important role in determining the contractile properties in the regulation of energy metabolism, the accumulation of free creatine in the sarcoplasmic space serves as a powerful endogenous stimulus that stimulates protein synthesis in skeletal muscles. It has been proven that there is a strict correspondence between the content of contractile proteins and the content of creatine. Free creatine appears to affect mRNA synthesis, i.e., transcription in MB nucleoli. In the laboratory of biochemistry of the State Research Institute of Biochemistry, it was shown that the use of creatine preparations in the preparation of sprinters made it possible to significantly improve sports results in sprint and jumps during the year, but the indicators of aerobic capacity became even worse.
ZhM: That is, when training for endurance, additional intake of creatine preparations is not advisable? And what is it connected with? After all, manufacturers of sports nutrition always emphasize the growth of endurance when taking drugs of this group.
Sun: That creatine supplementation is inappropriate for endurance training is a hasty conclusion. The assessment of aerobic capacity was carried out according to the maximum oxygen consumption (MOC). But this is a vicious way because the BMD depends on the mass of active mitochondria in the working muscles, in the respiratory muscles and in the myocardium. To assess the oxygen consumption of active muscles, it is necessary to determine the oxygen consumption at the level of the anaerobic threshold. In fact, CRF is a shuttle that transports energy from mitochondria to myofibrils, therefore, an increase in the concentration of CRF in the MF after taking creatine monohydrate significantly increases the performance of athletes at all operating modes, including from sprint to long distance running.
The most important factor that enhances myofibril hyperplasia is an increase in the level of anabolic hormones in the blood, and then in the nuclei of active tissue cells. This fact has been proven in "self-experiments" by almost all weightlifters and bodybuilders. An increase in the concentration of, for example, growth hormone depends on the mass of active muscles, on the degree of their activity and on mental stress.
It is assumed that an increase in the concentration of hydrogen ions causes labilization of membranes (an increase in the size of pores in membranes), which leads to easier penetration of hormones into the cell, activates the action of enzymes, and facilitates the access of hormones to hereditary information, that is, to DNA molecules. In response to a simultaneous increase in the concentration of Cr and H, mRNAs are formed much more intensively. The lifespan of an mRNA is short—only a few seconds during a strength exercise plus five minutes of rest. Then the i-RNA molecules are destroyed. However, anabolic hormones remain in the cell nucleus for several days until they are completely metabolized with the help of lysosome enzymes and processed by mitochondria to carbon dioxide, water, urea, and other simple molecules.
When performing a strength exercise to failure, for example, 10 squats with a barbell at a pace of one squat in 3-5 seconds, the exercise lasts up to 50 seconds. Theoretical analysis shows that a cyclic process is going on in the muscles at this time: lowering and lifting with a barbell for 1-2 seconds. carried out at the expense of ATP reserves; for 2-3 sec. pauses, when the muscles become inactive (the load is distributed along the spinal column and leg bones), ATP is resynthesised from the reserves of CrF, and CrF is resynthesized due to aerobic processes in the MMF and anaerobic glycolysis in the BMF. Due to the fact that the power of aerobic and glycolytic processes is much lower than the rate of ATP consumption, the reserves of CRF are gradually exhausted, and the continuation of the exercise of a given power becomes impossible, i.e., failure occurs. Simultaneously with the development of anaerobic glycolysis, lactic acid and hydrogen ions accumulate in the muscle (the validity of the above information can be seen from the data of studies on NMR facilities). Hydrogen ions, as they accumulate, destroy bonds in the quaternary and tertiary structures of protein molecules, which leads to a change in the activity of enzymes, to membrane labilization, and to facilitating the access of hormones to DNA. It is obvious that an excessive accumulation or an increase in the duration of action of an acid of even a not very high concentration can lead to serious destruction, after which the destroyed parts of the cell must be removed. It should be specially noted that an increase in the concentration of hydrogen ions in the sarcoplasm stimulates the development of the peroxidation reaction. Free radicals can cause fragmentation of mitochondrial enzymes, which occurs most intensively at low pH values characteristic of lysosomes. Lysosomes are involved in the generation of free radicals, that is, in catabolic reactions. In particular, in the study by A. Salminen e.a. (1984) in rats it was shown that intense (glycolytic) running causes necrotic changes and a 4-5-fold increase in the activity of lysosomal enzymes. The combined action of hydrogen ions and free Cr leads to the activation of mRNA synthesis. It is known that Cr is present in the muscle fiber during the exercise and for another 30-60 seconds. after it, while there is a resynthesis of CRF. Therefore, we can assume that in one approach to the projectile, an athlete gains about one minute of pure time, when mRNA is formed in his muscles. With a rapid repetition of approaches, the amount of accumulated mRNA grows but grows simultaneously with an increase in the concentration of H ions. Therefore, a contradiction arises, that is, here you can destroy more than it will be synthesized later. This can be avoided by increasing the rest intervals between sets or by training several times a day with a small number of approaches in each workout, as is the case in the trainings of I. Abadzhiev and A. Bondarchuk.
The issue of the rest interval between days of strength training is related to the rate of mRNA implementation in cell organelles, in particular, in myofibrils. It is known that mRNA itself decomposes in the first tens of minutes after the end of the exercise, however, the structures formed on its basis are synthesized into organelles for another 4-7 days (obviously, this depends on the volume of mRNA formed during training and on the concentration in the core of anabolic hormones). In confirmation, we can recall the data on the course of structural transformations in muscle fibers and on subjective sensations consistent with them after muscle work in an eccentric mode: the first 3-4 days there are disturbances in the structure of myofibrils (near Z-plates) and severe pain in the muscle, then MV normalizes and the pain disappears. We can also cite the data of our own studies, which showed that after strength training, the concentration of Mo in the blood in the morning on an empty stomach for 3-4 days is below the usual level, which indicates the predominance of synthesis processes over destruction processes. The logic of what happens when doing strength training seems to be basically correct, but only an experiment can prove its truth. Conducting an experiment requires time, involvement of subjects, etc., and if the logic turns out to be vicious somewhere, then the experiment will have to be repeated. It is clear that such an approach is possible, but ineffective.
A more productive approach is to use a model of the human body, that is, an approach to modeling physiological functions, as well as structural, adaptive rearrangements in systems and organs. We already have such a model at our disposal, so now for a short time it is possible to systematically study the processes of adaptation on a computer and check the correctness of physical training planning. The experiment can now be carried out after it is clear that no gross errors in planning have been made.
From the description of the mechanism, it becomes clear that the MMV and BMW must train during the performance of exactly different exercises, namely by different methods.
In the West, where they proceed precisely from these experiments on animals, they offer several mechanisms for hyperplasia of myofibrils in muscle fibers. For example,
Muscle stretching
This is a powerful stimulus for influencing DNA and the formation of mRNA. In 1944, Thomsen and Luko fixed the joints of cats whose muscles were stretched. And the increase in stretched muscles occurred within 7 days. Let's think: why did this happen so quickly? What was the influence of hormones here after all, the cats were under the strongest stress? In the stretched muscle of the limb, fixed with a plaster cast, even the blood supply was disturbed, but the cat strained these muscles, resisted and thereby performed static-dynamic exercises for whole days. Thus, as a result of the experiment done in the cat's body, the main training factors increased concentrations of hormones and free creatine, the muscles were acidified. And the very stretching of the muscle was just a prerequisite for the emergence of factors that stimulate hyperplasia of myofibrils. Therefore, the information (Goldspeak et al. in 1991) on a 20% increase in rabbit muscle mass, as well as a 4-fold increase in RNA content in 4 days in a rabbit with a stretched limb muscle fixed with a plaster cast, is an excellent confirmation of the theory of myofibril hyperplasia outlined above. .
The idea of the effect of stretching on gene transcription has been tested repeatedly, but no one has ever verified: was there stress (of course, the animal suffered here), did the concentration of anabolic hormones in the blood and tissues increase?
So, on the basis of just such "animal" facts, Yu.V. Verkhoshansky and many other "theorists" of strength training in the West proposed the idea of jumping from a height of 1.0-1.2 m to develop the strength of the extensor muscles of the leg joints. But it is obvious that the traumatic consequences of such exercises far exceed any beneficial effect.
In addition, in the West, based on the data of experiments on animals, they came to the conclusion that
Eccentric training is more effective than concentric training
This result was obtained in the work of Higbie, Elizabeth et al (Journal of Applied Physiology 1994) after 30 workouts on an isokinetic dynamometer at an intensity of 70% of the maximum for ten repetitions with three sets 3 times a week. One group trained in the concentric mode of muscle work, and the other in the eccentric mode. As a result, the diameter of muscle fibers grew approximately the same - by 15-20%, and the strength in the group with a concentric mode of work - by 12-14%. However, in the eccentric training group, strength increased by as much as 34%.
The correct interpretation of the results of this workout should be as follows. The duration of muscle tension was 1 sec, the rest interval was 2 sec, the number of repetitions was 10, so the consumption of ATP and CRF and the accumulation of hydrogen ions were approximately the same in both cases. To overcome the resistance in the eccentric mode, it was necessary to recruit more MUs, therefore, in the group with the eccentric mode of training, a special skill in performing the exercise should have been formed which the testing, in fact, confirmed. In both trainings, conditions were created for hyperplasia of myofibrils in the GMV: an increase in the concentration of anabolic hormones, the appearance of free creatine, and an increase in the concentration of hydrogen ions in the muscle. Therefore, myofibril hyperplasia is affected not by the form of exercise, but by biological factors that stimulate DNA transcription (reading information from genes). By the way, the studied training option turned out to be ineffective, since over 30 training sessions, the average increase in strength was only 0.5% per training session. With the right organization of training, strength increases by 2% per workout.
ZhM: 2% this is at what interval of rest between workouts? After all, Abadzhiev recommended to his wards 3-4 workouts a day with a maximum and near-maximal load 5 times a week. Couldn't he have achieved a strength gain of 30-40% per week?
Sun: An increase in strength of 2% is observed when classical strength training is performed in a dynamic mode at an intensity of 70% of the RM. Number of lifts to failure (on average 6-12 times). Rest interval 3-5 minutes, number of approaches 4-5. Number of workouts once a week. After 2 months, determine the increase in strength and divide it by the number of training sessions. It should be noted that only glycolytic MBs have an increase in strength. Therefore, stayers with almost 100% OMV have very poor muscle and strength growth.
Abadjiev worked with outstanding weightlifters who already had muscle hypertrophy, so he solved the problem of increasing the effectiveness of the manifestation of strength by the muscles that already existed. This pursued two goals:
technical: learn how to perform work with extreme loads;
physical: learn to recruit high-threshold MUs and their muscle fibers. In this case, myofibril hyperplasia occurs in them. Weightlifter goes to the peak sportswear with minimal muscle growth. Muscle fibers of high-threshold MUs are the least trained, therefore, even when using an imperfect technique, myofibril hyperplasia occurs. Hypertrophy is significant in low-threshold MU MVs; therefore, daily multiple training sessions do not cause significant myofibril hyperplasia in them.
Lifting near-maximal weights (90-95% of RM) without reaching the exhaustion of CrF and increasing the concentration of hydrogen ions cannot cause hyperplasia, but the repetition of near-maximal exercises 4-6 times during the day leads to the summation of effects (the concentration of anabolic hormones in the nuclei of active MW).
List of abbreviations:
ATP adenosine triphosphoric acid
ADP adenosine diphosphoric acid
MIC maximum oxygen uptake
AnP anaerobic threshold
AeP aerobic threshold
MF muscle fiber
HMF glycolytic muscle fiber
OMV oxidative muscle fiber
DNA deoxyribonucleic acid
Efficiency efficiency factor
CRF creatine phosphate
Cr creatine
P inorganic phosphate
La lactate
Part three. Hyperplasia of myofibrils in oxidative fibers
In previous publications, the methods of hyperplasia of myofibrils in muscle fibers were described in general and the methods of hyperplasia in glycolytic fibers were analyzed in more detail. Now Professor Seluyanov will talk about myofibril hyperplasia in oxidative fibers. In the literature, this topic is practically not disclosed. There is an opinion that only hypertrophy of fast muscle fibers gives muscle volume and strength growth. And the role of slow fibers is so insignificant that it can be neglected. Therefore, in strength and speed-strength sports, strength training of slow muscle fibers has never been considered. To what extent this corresponds to reality will become clear during the next conversation with Viktor Nikolayevich.
"Iron World" (ZhM"): Viktor Nikolayevich, is the power capabilities of the MMV really much lower than that of the BMW?
Viktor Seluyanov (VS): For a long time there was an opinion that the hypertrophy of muscle fibers cannot exceed 30% of the normal state. Therefore, the idea was born that in bodybuilders, muscle hypertrophy is due to an increase in the amount of MF. In this connection, in the 70-80s of the last century, the search for facts confirming this idea began (for example, P.Z. Gruzd discovered the splitting of hypertrophied MFs).
In the 1990s, the Swedish scientist Tesh et al provided information on muscle composition in highly skilled bodybuilders. It has been shown that in a normal person, the cross section of the CF averages 3000-4000 µm 2 , and in athletes 6000-25000 µm 2 . This means that MV can be hypertrophied by 4-6 times. Consequently, the idea of increasing the number of CFs in bodybuilders has lost its relevance. However, the idea remains about the activation of myosatellites to increase the number of MBs in the muscles of athletes. But so far there are no practical results, alas.
At proper training the cross section of MMW and BMW should not differ, therefore, there should not be a loss in strength while MMW should lose in speed and power, since the activity of myosin ATPase is lower here.
It must be clearly understood and this is confirmed by numerous studies that the contraction force of the MF depends on its cross section (on the number of myofibrils in the MF). The specific force, that is, the ratio of the MV force to its area, is the same for a child and an adult, for a man and a woman, for grandparents, as well as for any athlete.
ZhM: MMV training gives an increase even in speed-strength exercises. Having got acquainted with your works, Viktor Nikolaevich, I learned that after the MIM training, for example, the results in standing jumps improved. Could you elaborate on this?
Sun: The maximum reduction speed of MMV and BMW differs by 20-40%. Despite the fact that the rate of contraction in real sports activities is no more than 50% of the maximum speed of muscle contraction. Therefore, an increase in the strength of the MMV gives an increase in speed and power in almost any type of sports activity. This is possible even in sprinting.
Victor Turaev and I conducted a special study, where we found out that 50% of the power in a sprint is produced by slow fibers. It turns out that sprinting is a chain of far from the fastest movements, and MMVs work quite comfortably there. We had an experiment with a group of eight sprinters, and in it they trained to increase the strength of the MMB. The results of sprinters in the 100m run improved by 0.2-0.3 seconds: having an average result of 10.9 seconds, sprinters began to run in 10.7 seconds.
ZhM: Is there a need to train MMV separately? They have an excitability threshold lower than that of the BMW and, accordingly, are always included in the work along with the latter. If you conduct training aimed at hypertrophy of the BMW, described in the previous part of the text, then the MMV should always receive its share of the load in parallel.
Sun: Yes, this is correct: during the training of the BMW, the MMV must also function. However, during a strength exercise with alternating muscle contraction and relaxation, hydrogen ions do not accumulate in the OMF, since the mitochondria absorb them and convert them into water. The absence of this factor inhibits the penetration of anabolic hormones into the MMV (OMV), therefore, during classical strength training, there is no significant hypertrophy of the MMV. In order to be convinced of this, it is necessary to open the textbook "Physiology of muscular activity" (under the editorship of Ya.M. Kots). There is a table there, which shows that, according to different authors, conventional strength training training for the GMV, does not give a significant increase in MMV hypertrophy (type 1).
ZhM: Does this mean that representatives of strength sports for example, powerlifters, who do not use the technique of myofibril hyperplasia in OMV in their training, have an untapped reserve in the development of strength? And that by including this technique in their training, they are guaranteed to increase their strength results?
Sun: In those sports where growth own weight is not a limiting factor, for example, in bodybuilding it is beneficial to increase strength and gain mass due to OMV (IMV). In this case, the athlete works with unlimited weights, and therefore injuries are minimized here. It is also beneficial to increase the strength of the MMV (OMV) in arm wrestling, since there is an increase in the mass of the muscles of the arms, but this growth can be compensated by a decrease in body weight due to fat or mass of the muscles of the legs. Simultaneously with the growth of the strength of OMV (MMV), there is an increase in the mass of mitochondria, an increase in local muscle endurance, and this is very important for arm wrestling and for any other types of martial arts.
However, in powerlifting, when performing a squat or deadlift, it is beneficial to use the reserve of increasing the traction force of the OMV (MMV), since they are no worse than the BMW (the speed of muscle contraction is very low). This is beneficial because the weight of the burden is only 40-60% of the RM, so there are no conditions for injury and you can work to failure, that is, to severe stress, leading to the release of your own anabolic hormones into the blood, which will be a partial alternative to taking AC .
ZhM: Well, then, it is time to talk about the methodology itself. Moreover, as far as I know, you, Viktor Nikolaevich, are its developer.
Sun: Yes, this technique was developed in our laboratory. It is similar to the previously described BMW technique, and its main distinguishing condition is the requirement to perform the exercise without relaxing the trained muscles. In this case, tense and thickened MVs compress the capillaries ("Physiology of Muscular Activity", 1982) and thereby cause occlusion (circulatory arrest). Circulatory disorders lead to MV hypoxia, that is, anaerobic glycolysis in MMV (OMV) is intensified here, lactate and hydrogen ions accumulate in them. Obviously, such conditions can be created only when working against gravity or against the thrust of a rubber shock absorber.
Let me give you an example of such an exercise. Squats are performed with a barbell of 30-70% of the RM. The athlete from a deep squat gets up to a corner in knee joints 90-110 degrees:
intensity 30-70% (and when the muscles of the hands are trained, in which there is little OMV, the intensity is less than 10 40%);
exercise duration 30-60 sec. (there quickly comes a refusal due to muscle pain);
rest interval between sets 5-10 minutes. (moreover, the rest should be active);
number of approaches to the projectile 7-12;
the number of workouts per day one, two or more;
number of workouts per week the exercise is repeated after 3-5 days.
These rules can be justified as follows. The intensity of the exercise is chosen such that only OMVs (IMVs) are recruited. The duration of the exercise should not exceed 60 seconds, otherwise the accumulation of H ions may exceed the optimal concentration for activating protein synthesis, and the rate of catabolism may exceed the processes of building new cell structures.
The effectiveness of the training methodology can be improved. To do this, you need to increase the time spent in OMV (IMV) Kr and N. Therefore, you should perform the exercise in the form of a series of approaches, namely: the first approach not to failure (no more than 30 seconds), then rest interval 30 seconds. This is repeated three or five times, then a long rest is performed or another muscle is exercised. The advantage of such an exercise (in bodybuilding it is called a "super set") is that Kr and N are present in the OMV (IMV) both during the exercise and during rest pauses. Consequently, the total time of action of the factors (Kp, H) that cause the formation of mRNA, among other things, increases significantly in comparison with the training options described earlier.
An increase in the concentration of hydrogen ions in the OMF cannot cause significant catabolism, since there are many mitochondria in the OMF, and the latter absorb hydrogen ions very quickly. There are few mitochondria in the HMW, so hydrogen ions remain there for a long time and cause severe destruction - that is, catabolism takes place here.
The fact that this technique works is convinced not only by theory, but also by the practice of training outstanding athletes. For example, Vasily Alekseev, a heavyweight weightlifter, had problems with the lumbar spine and therefore could not perform deadlifts with big weights. As a result, Alekseev found a secret exercise for himself, which he was not allowed to show to anyone. He went into the hall, drove everyone out and closed. Then he lay face down with his hips on the gymnastic "goat" and performed inclinations with a small amplitude (statodynamic mode of muscle work). To increase the load, Alekseev took a barbell of 40-60 kg on his shoulders. It is clear that the spine was loaded here, that is, the OMV of the back extensors was trained.
Another example is Arnold Schwarzenegger. The basis of his training was training in the "pumping" mode, that is, pumping muscles with blood. These exercises are done without muscle relaxation (statodynamic mode), so there is a rapid acidification of the OMF. At the moment of rest, this leads to a reflex relaxation of the smooth muscles of the arterioles and to the accumulation of blood in the muscles (pumping). The idea of the arrival of nutrients with the blood is not constructive, but the arrival of anabolic hormones, acidification of OMF and a lot of free creatine stimulate the formation of i-RNA in the nucleoli.
ZhM: How quickly after such training does OMH hypertrophy (MMH) occur?
Sun: Here it should be taken into account that slow fibers can occupy only a third of the muscle, and the diameter of slow muscle fibers, as a rule, is 30-40% less than that of fast ones. Therefore, hypertrophy of the OMW occurs imperceptibly at first, since the density of the myofibril bundle increases first of all due to the appearance of new threads, and only then does the diameter of the MF increase - this is when mitochondria appear around the new myofibrils. But mitochondria occupy only 10% of the total muscle volume. So the main increase in the diameter of the muscle occurs due to an increase in the number of myofibrils. It has been experimentally shown that with the correct organized training there is an increase in strength by 2% per workout. But it is only necessary to take into account that more than one developmental workout per week cannot be performed, because with too frequent training, strength growth is inhibited.
ZhM: Is it acceptable in such training that failure does not occur due to painful sensations in the muscle, but, as with HMW training, due to muscle failure? Let, for example, the athlete did 3 sets of 30 seconds. with a rest interval of 30 sec. in the exercise "bench press along a limited trajectory of movement", and in the last approach at the 29th second there was a muscle failure, the bar crawled down, because even to keep it in static position the athlete could no longer Wherein muscle pain was moderate. Will such a training be aimed at OMV hyperplasia, or is it recommended to reduce the weight of the barbell and do, for example, 3 sets of 40 seconds, so that the cause of failure is still a strong burning sensation in the muscle?
Sun: When performing strength exercises, it is necessary to count not the number of lifts and not tons because these are formal criteria. In each approach, it is necessary to cause certain physiological and biochemical processes in the body, the content of which the athlete can guess from individual sensations. When training OMV, the correct sensation is pain in the active muscle, resulting from the accumulation of hydrogen ions in the muscle. This pain, I repeat, is the main condition for the activation of protein synthesis. Along with pain, stress and the release of anabolic hormones into the blood appear. The reliability of this information can be seen from the IBMP publications in the journal "Human Physiology" (supervised by Doctor of Biological Sciences O.L. Vinogradova). In this example, namely, in a work lasting 3 x 30 sec. with muscle failure, the weight of the projectile is too high, therefore, not only the OMV, but also the PMV, as well as part of the GMV, are recruited. This training option also has the right to exist, but only the effect of increasing the strength of the OMV here will be somewhat less.
ZhM: But here there is still too much variation in the execution time of the exercise: from 30 seconds. up to 60 sec. in approach. Therefore, the following question arises: if in this example the athlete reaches muscle failure at 30 sec. work in the third approach, then what time period should he choose? After all, an athlete can pick up the weight to the feeling of a strong burning sensation, performing both 3 x 45 seconds, and, even lowering the weight, 3 x 60 seconds.
Sun: The criterion for the correct performance of the exercise is the accumulation of lactic acid in the OMF at an optimal concentration (10-15 mM / l). In the blood, the accumulation of lactic acid will be less. This is possible with a static-dynamic mode of muscle work and with a limitation of the duration of the exercise. Experiments show that the optimal duration of the statodynamic mode is within 30-60 seconds, and if at this time the athlete is under severe stress due to pain, then the conditions for the growth of the OMV strength are achieved. Since hydrogen ions can enhance catabolism, it is necessary to strive for an earlier onset of muscle pain, that is, closer to 30 seconds.
ZhM: On the Internet (for example, at this address) there are videos where you, Viktor Nikolayevich, are holding a seminar with wrestlers. There you strongly warn athletes against excessive acidification, since it leads to the destruction of mitochondria. If an athlete regularly trains according to your method and works to failure due to the strongest burning sensation in the muscles, then will he not “burn” all his mitochondria in the end?
Sun: We have already discussed this problem, here I will emphasize that in different types of MW, hydrogen ions cause their own specific reactions. The action of hydrogen ions (H) is due to their concentration and duration of presence in the MW. In OMF, even in the presence of a high concentration of hydrogen ions, during the rest period, mitochondria quickly eliminate them, so hydrogen ions do not have time to damage mitochondria and other structures of the MF. This is evidenced by the values of creatiphosphokinase and cortisol in the blood after exercise. These values, as a rule, are 2-3 times lower compared to those in conventional strength exercises. In HMW after classical strength training (dynamic with an intensity of 70-80% RM), hydrogen ions are not absorbed by mitochondria (there are too few of them), then hydrogen ions combine with lactate, and lactic acid slowly enters the blood over a period of 10-60 minutes. (By the way, active rest accelerates the release of lactic acid into the blood). In this regard, mitochondria and other cell structures are exposed to a long-term destructive effect. Therefore, wrestlers should not train with strong muscle acidification, they need to protect mitochondria in the GMW, because the wrestler's local muscle endurance depends on them.
ZhM: Give an example of a training cycle.
Sun: The simulation results showed that one of the rational training options is a cycle in which one training session is of a developmental nature. Three days later, strength training is repeated, but in a smaller volume ("tonic" training), and the total cycle is seven days. One of the advantages of such a cycle is that it can be used in endurance sports. On rest days, mitochondrial development or myocardial and diaphragm training can be used. The efficiency of the theoretically developed microcycle was tested during the experiment.
Let me tell you about a specific technique. Seven IFC students (body length 177.3 ± 11.8 cm; body weight 71.7 ± 9.7 kg; age 25.0 ± 4.8 g) performed strength training twice a week for six weeks and performed per week aerobic training for 40-50 min. with heart rate AeP.
The first strength training included three series of three sets each. Rest between series was active 12 min., and between sets 30 sec. In each approach, the exercise was performed to failure, the duration of squats with a barbell was 60-70 seconds. Squats were performed in a static-dynamic mode.
The second strength training included only four sets with an interval active rest 8 min., bar weight and squat conditions were the same as in the first workout.
And here are the results. During the study period, the subjects became stronger, they were able to lift a heavier bar: before the experiment 866 ± 276 N, after the experiment 1088 ± 320 N (significant differences at p > 0.001). The average increase in strength was 222 N (25.6%) or 2.1%/tr.day. The latter indicator should characterize the effectiveness of strength training, it can be used to compare different methods.
In the review work of M.McDonagh and C.Davies (1984) a comparison was made of isotonic and isometric methods of strength training in various versions. In particular, it has been shown that isotonic training gives a strength gain of 0.4-1.1% per training day, isometric 0.9-1.1% per training day. Other researchers achieved better results: 2-3%, but they used approximately the same methodology: intensity 80%, the number of muscle contractions per training 12-18, 21-24 training days.
Thus, the effectiveness of the developed method of strength training is higher than isometric and isotonic methods, with the exception of those workouts that are similar in technology to that developed by us. Therefore, our model adequately mimics the processes of myofibril synthesis as a result of strength training.
ZhM: Is it possible to combine GMV and OMV exercises for the same muscle group in one workout?
Sun: There are no fundamental obstacles to such a combination. But here it is important to consider the following:
reserve capabilities of the endocrine system;
First you need to train the GMF, since lifting large weights requires the freshness of the central nervous system and the normal state of the auxiliary muscles.
ZhM: Can you give an example of how, in a weekly or biweekly cycle, to combine training aimed at hypertrophy of the GMV and RMV for one muscle group?
Sun: Let it be about strength training in arm wrestling. As a means of preparation, we choose the thrust of the load through the block in the condition of imitation of a competitive exercise. We train OMV , which means we perform a static-dynamic exercise with an effort of 60% of the RM until pain (30 sec.) And after a rest interval of 30 sec. repeat this cycle 3-6 times (much depends on the level of local muscle endurance).
Then comes a long rest interval of 10 minutes. At this time, you need to do a squat with a barbell in a static-dynamic mode 1-2 approaches. The latter is necessary because with the activity of large muscle groups, more hormones are released compared to the work of the muscles of the hands.
This superset cycle is repeated 4-9 times depending on the level of local muscular endurance.
Such a developing strength training for OMV myofibril hyperplasia is performed no more than once a week. After 2-4 days, you can perform a toning workout, which exactly repeats the developmental one, but has a number of approaches that is 3-5 times less.
Training of the GMV is provided in arm wrestling as part of technical and tactical training. For example, when working out the starting effort, the skills of activating all motor units(DE) and at the same time an increase in the strength of the HMW of high-threshold DE.
If there is a need to perform special training to increase the strength of the GMF, then these workouts of a developmental nature should be performed before the tonic training in order to maintain the synthesis processes in the GMF. The manifestation of great effort requires complete muscle recovery, so dynamic strength training is best done after a day of rest. In the future, there is a process and a recovery period 2-3 days, so here you can perform a power tonic workout for OMV.
ZhM: How many muscle groups can be trained using this technique in one session?
Sun: For a qualified athlete, the number of approaches to weight is 30-60 times. This takes 60-90 minutes. In a long rest interval (10 minutes), you can insert training exercises for two more muscle groups. Therefore, in one strength training session, you can work out 3 muscle groups for example, one large and two small or medium. Other muscle groups can be trained on the same day or on other days. The total volume of strength training is determined by the state of the endocrine system. It is known that if we take the reaction of the endocrine system after the first strength training as 100%, then after the second strength training on the same day, the concentration of anabolic hormones in the blood will be 2-3 times lower. Therefore, muscle groups and strength training are best distributed over several days. It is clear that when using anabolic steroids, the volume of strength training can be significantly increased.
List of abbreviations:
ATP adenosine triphosphoric acid
ADP adenosine diphosphoric acid
MIC maximum oxygen uptake
AnP anaerobic threshold
AeP aerobic threshold
MF muscle fiber
HMF glycolytic muscle fiber
OMV oxidative muscle fiber
DNA deoxyribonucleic acid
Efficiency efficiency factor
CRF creatine phosphate
Cr creatine
P inorganic phosphate
i-RNA informational ribonucleic acid
pH acid-base balance
La lactate
Part four. Hyperplasia of myofibrils in glycolytic muscle fibers
This publication completes a cycle of conversations with Professor Viktor Nikolayevich Seluyanov, dedicated to modern biologically based scientific methods workouts.
"Iron World" (ZhM): Viktor Nikolaevich, in your last conversation you talked about myofibril hyperplasia in muscle fibers. As you explained, MMV and BMW should train during different exercises, that is, using different methods. And what should be the correct training if the goal is to increase the mass of fast muscle fibers?
Viktor Seluyanov (VS): First you need to understand the methods of classification of muscle fibers (MF). The division of MV into fast and slow is performed after a biopsy to determine the activity of the enzyme myosin ATPase. The muscle composition of this enzyme is inherited and has its own in each muscle. The response to strength exercise depends on the biological factors that stimulate the formation of mRNA in MB. These factors include anabolic hormones, free creatine, the optimal concentration of hydrogen ions in MF, etc. Since hydrogen ions are absorbed by mitochondria in OMF, the power effect in them is minimal, and in glycolytic MF hydrogen ions accumulate, so there may be a positive and negative the result is an increase in strength. In this connection, when considering the reaction of the MF to strength exercises, it is necessary to take into account the activity of the OMF, PMA and GMF. The sequence of recruiting remains the same, that is, when mental stress increases, first, the OMV is recruited, then the PMV is connected, and then the UMV. Since the adaptive response to strength exercise is associated with the presence of mitochondria in the MF, it is better to talk about OMW, PMA, and GMF.
To activate the GMV, it is necessary to perform exercises with maximum or near-maximal intensity. In this case, according to Hanneman's "size rule", all MWs (OMW and GMW) will start to function. If, however, muscle contraction is combined with relaxation, that is, with such functioning that does not cause circulatory arrest, then the effect of the exercise will be directed mainly to the GMF, since in the OMF the mitochondria absorb hydrogen ions and turn them into water, and, therefore, disappear. the main factor that stimulates the formation of mRNA in the cell.
Experimental study of metabolic processes in individual cells is currently practically impossible. After a standard tissue sampling (by biopsy), the latter is crushed and the concentration of various substances is measured chemically. This procedure is reminiscent of the anecdote about measuring the average temperature in the hospital, which is within the normal range although one patient has already died and is cooling down, and the other is in a fever. The same situation can take place in muscle tissue, namely: some muscle fibers work, while others are at rest, and therefore overall result medium.
Therefore, at present, objective information about the processes in certain types of MW can only be obtained with the help of mathematical modeling. If the model includes muscle fibers of different types - OMF, PMF and GMF, then the physiological law of MF (DE) recruitment is reproduced, and the researcher can get an idea of the bioenergetic process in each individual muscle fiber.
The course of short-term bioenergetic adaptation processes was studied using mathematical simulation modeling (VN Seluyanov, 1990, 1996). The reaction of the model to exercises with I = 85%, duration of one squat 5 sec., rest interval 5 sec., number of repetitions to failure was investigated.
The result is this. The model was able to complete 4-5 repetitions in one series. The reserves of creatine phosphate in the muscle decreased only up to 60%. (It should be noted that this result is in good agreement with the data of the nuclear magnetic resonance technique, which indicates, on the one hand, the correctness of the simulation, and, on the other hand, the presence of false information in the experiment, since the information is again given on average for the muscle. The simulation shows that in OMF the concentration of ATP and CrF decreases to a level of less than 30% of the maximum.) Then a recovery period of 3 minutes was set. with active rest, providing an oxygen consumption of 1-2 l / min. For 3 min. the concentration of lactate in the blood practically did not change, CrF was almost completely resynthesized, however, the maximum power by this moment was only 70% of MAM. Extension of active rest up to 6 min. allowed to increase the power up to 75%, and during active rest lasting 10 minutes. power increased to 85%. By the tenth minute, the concentrations of H and La decreased, respectively, to 7.29 mM/l and to 4.5 mM/l. The maximum concentration of these substances was observed at 2-4 minutes of recovery and amounted to 7.265 mmol/l and 6.9 mmol/l. These data also confirm the correctness of the mathematical model.
The use of exercises with an intensity of 85% does not lead to a significant splitting of CRF because the failure occurs not as a result of the depletion of the supply of ATP and CRF, but as a result of the recruitment of all MF. After that, it is impossible to perform the next lift of the projectile without the help of an instructor-trainer. But to increase the effectiveness of strength training, you need to achieve the maximum concentration of free creatine in the MF. Therefore, to increase the effectiveness of strength training aimed at MV hypertrophy (myofibril hyperplasia), it is necessary to increase the number of repetitions in the approach, that is, reduce the power of the exercise (up to 70%). It should be especially noted that this conclusion is consistent with the experimental data on the methods of muscle hypertrophy (see monographs: V.M. Zatsiorsky, 1970, Yu. Hartman, H. Tyunnenman, 1988), and this indicates the adequacy of the simulation, the adequacy of the model.
The experiment with simulation modeling (IM) of long-term adaptation processes was carried out according to the following plan. The intensity of the exercise was 85%, the duration of the strength training varied from 1 min. up to 20 minutes, that is, an athlete could do 1-15 approaches to the projectile, the rest interval between workouts is 1-7 days. A real athlete could take 100 years to test all possible training options.
The results of simulation modeling are as follows. It was found out how the mass of myofibrils changes in 20 cycles. Analysis of the results of IM shows that an increase in the number of days of rest leads to a decrease in the effectiveness of the training cycle at a given intensity and duration of training. Increase the duration of the workout from 1 min. up to 20 min. (useful time when mRNA is formed) leads to an increase in the efficiency of the training cycle, but at the same time, hormone metabolism increases. And when the rate of elimination of hormones exceeds the rate of their synthesis, the concentration of hormones in the body begins to decrease. A decrease in the concentration of hormones in the body below the normal level leads to the occurrence of the phenomenon of Selye's general adaptation syndrome (GASS), to a decrease in the intensity of the synthesis of myofibrils and mitochondria, as well as cells in the organs of the endocrine and immune systems. The latter circumstance increases the likelihood of the disease. During an IM, the object is constantly in an environment containing pathogenic viruses and microbes that infect the body, therefore, with a decrease in immunity, the risk of disease increases. Consequently, high-intensity and long-term training can significantly increase the synthesis of various structures in cells, but at the same time, high-intensity and long-term training is the cause of future diseases and overtraining phenomena. Such a conclusion is in good agreement with the generally accepted opinion of experts and is reflected in such concepts as "forcing sports form" and "cumulative effect".
ZhM: How can you minimize the negative effect and maintain the effectiveness of strength training?
Sun: I propose the following option for constructing a weekly cycle. Suppose that on the first day of the microcycle, a developmental workout is performed for example, squatting with a barbell weighing 80-90% of an arbitrary maximum to failure (exercise lasts 40-60 seconds). During the exercise and in the period of 60 sec. Recovery in the MA should be an active formation of mRNA, therefore, the useful time from one approach is 1.5-2 minutes. To achieve a developing effect, it is necessary to do 7-10 approaches, that is, 12-20 minutes. useful work. Performing such high-intensity and prolonged work causes a significant release of hormones into the blood. An increased concentration of hormones is stored in muscle fibers for two to three days, which stimulates overall synthesis. On the fourth day, the concentration of hormones returns to normal, so it is also necessary to perform strength training, but not so much for the formation of mRNA, but to increase the concentration of hormones in the blood over the next two days of recovery. This will ensure the maintenance of the intensity of the synthesis of myofibrils after a developmental workout. Obviously, such a "tonic" training should be high-intensity (for the release of hormones into the blood), but not long (half of the "developing" training), so as not to cause an increased metabolism of hormones and structures formed in the cell.
Simulation modeling of such a training option showed that over 6 microcycles, the mass of myofibrils increased by 7%, the mass of mitochondria decreased by 14%, the mass of endocrine glands first tended to increase (10 days), then to decrease, and by the 42nd day the mass of the glands returned to normal.
Therefore, the proposed microcycle is effective, but cannot be used for more than six weeks, since signs of OASS may appear in the future.
ZhM: And what is the reason for such a decrease in mitochondrial mass? Does this mean that for power sports that require endurance meaning, for example, power extreme, arm wrestling and folk bench press this microcycle is not suitable?
Sun: A decrease in the mass of mitochondria is due to their destruction during strength training for PMA and for GMA, as well as the natural aging process (the aging mechanism of organelles is associated with the functioning of lysosomes, which constantly destroy some organelles in the cell, including mitochondria). The synthesis of mitochondria after strength training is weak, therefore, in order to increase the mass of mitochondria in the PMA and in the GMA, it is necessary to perform special interval speed-strength training.
Sun: To achieve maximum HMV hypertrophy as a training effect, a number of conditions must be met:
the exercise is performed with an intensity of 70% of the RM;
the exercise is performed "to failure", that is, until the CRF reserves are depleted and a high concentration of Cr is formed;
rest interval 5 min. or 10 min., followed by 5 min. active rest, during which exercises with AeP power (heart rate 100-120 beats / min) are performed, which significantly speeds up the process of "processing" lactic acid. Then there are 10 minutes. relatively inactive rest, during which CrF resynthesis occurs mainly in the course of anaerobic glycolysis with the accumulation of H and La ions in the HMW;
number of sets per workout: 3-5 sets with passive rest, 10-15 sets with active rest;
the number of workouts per day: one, two or more depending on the intensity of training and on the fitness of the body;
number of workouts per week: after the maximum duration (volume) workout, the next one can be repeated only after 7-10 days. That is how much time is required for the synthesis of myofibrils in muscle fibers.
That is, this is a classic scheme, well known since the 60s of the last century.
ZhM: And what factors determine the choice of the number of repetitions in the approach for myofibril hyperplasia in the GMV?
Sun: As a rule, the security forces (bodybuilders, weightlifters, power triathletes, etc.) have a lot of GMF (more than 60%). To understand the criteria for choosing the intensity and duration of a strength exercise, it is necessary to imagine a muscle in the form of a column with a set of OMVs (from below), then PMVs are placed on them, and GMVs are laid on top. If you choose the initial intensity of 70% PM, then the projectile will be lifted 1-2 times due to the ATP reserve. Further, the power of active MWs decreases, so additional "fresh" MWs have to be recruited. This continues until the complete exhaustion of the stock of "fresh" MW. After that comes the rejection. If active MVs contain many mitochondria, then such MVs lose their strength more slowly, since mitochondria absorb hydrogen ions. In this regard, endurance athletes (wrestlers) lift the projectile 70% of the RM more than 10 times, and weightlifters - less than 6 times. It should be especially noted that OMV, PMV and part of the UMV for example, half will function from the beginning to the end of the exercise, while high-threshold MV (the second part of the UMF) will be able to work for a much shorter time. The most high-threshold GMWs work for no more than one contraction. Consequently, free creatine, hydrogen ions and hormones will accumulate only in the PMA and the first half of the PMA. It is in them that the accumulation of mRNA will begin. In OMF, MF hyperplasia will not occur due to the presence of mitochondria. The optimal duration of the exercise for the accumulation of free creatine and the required concentration of hydrogen ions is within 30-40 seconds. (10-12 lifts). An increase in the duration of the exercise leads to an excessive accumulation of hydrogen ions, and a decrease in the duration leads to a lack of free creatine and hydrogen ions for the full activation of the processes of transcription of genetic information.
For hypertrophy of the second half of the HMF, it is necessary to use an intensity in the region of 85-95% of the RM. In this case, after 2-4 ascents, all the MVs will be recruited, and even a slight decrease in the ATP concentration will lead to the refusal to continue the series. In muscle fibers, a small concentration of free creatine and hydrogen ions is created here, so the reaction of the genetic apparatus should be weak. Therefore, for effective hyperplasia of high-threshold MU myofibrils, it is necessary to perform a large number of workouts per day and per week. Experimentally, the effectiveness of this method was proven by the practical work of the Bulgarian coach Ivan Abadzhiev. His wards are members of the Bulgarian national team weightlifting trained 6 times a day with weights of about 100% of the competitive load (90% of the RM) and 5 times a week.
The choice of the number of workouts per day and per week is determined by the power of the endocrine system. It has been experimentally shown that after strength training there is a certain reaction - the concentration of testosterone and growth hormone increases. Repeating strength training after a few (6-10) hours no longer gives the same reaction of the endocrine system. The concentration of hormones in the second case does not even reach 30% of the maximum after the first workout.
Thus, the choice of the number of workouts per day and per week depends on the response of the endocrine system. The trainer can judge the state of the endocrine system by the results of "passages" (testing). If the strength stops growing or falls, then this means that the endocrine system cannot withstand the loads. This means that rest is required here to restore the endocrine system. And, therefore, it is impossible to accurately determine the number of workouts per day and per week; the programming process must be strictly individual and based on the results of regular testing of the athlete's physical condition.
Training with heavy weights allows you to improve the skills of activating all MVs in weightlifting exercises (which has a positive effect on technique, results and mental reactions, that is, fear or fear of large weights), as well as maintain and even increase the degree of myofibril hyperplasia in all MFs. In this case, strength increases without a significant change in muscle mass. This method of training is most appropriate when leading an athlete to the main starts of the season.
There is also a third option for strength training, which is widespread among the security forces. With it, exercises are performed with a weight of 80-90% of the RM, but not to failure (3-4 repetitions). For example, if an athlete has a maximum in squatting with a barbell in the region of 250-350 kg, then in this case any violation of technique can lead to injury. How to be? But there is a way out: it consists in taking anabolic steroids. If the exercise is not done to failure and does not lead to the release of your own hormones, then to enhance anabolism, you need to take artificial hormones, that is, doping. In this case, it is possible to create all the necessary prerequisites for hyperplasia of myofibrils in active GMF hormones, free creatine, the optimal concentration of hydrogen ions, amino acids (with proper protein nutrition).
ZhM: Tell us about the so-called "active recreation" this is a very important topic. Its meaning is clear: in 5 minutes. work with slow MVs of the trained muscle group, the lactic acid formed as a result of the exercise is utilized. That is, it is broken down to carbon dioxide and water in the mitochondria of the OMF. Naturally, for an athlete using active rest and getting rid of lactic acid, the drop in results from set to set will be much less pronounced than for an athlete using passive rest, since the latter has an accumulation of lactic acid in the muscles from set to set, which reduces it. performance. The issue is the practical application of outdoor activities. If an athlete trains his legs, then it is clear that he can pedal these 5 minutes of active rest on an exercise bike with a load level below the aerobic threshold, or simply walk around the gym. And how to “rest” between sets when bench press or when training arms?
Sun: Lactic acid enters the bloodstream and can enter any other organs where the concentration of lactic acid will be lower. This usually occurs in the OMV of active muscles, as mitochondria function there. In this connection, there is a big difference in the concentrations of lactic acid in the blood and in the OMF. Therefore, the greater the mass of OMF is active, the faster the lactic acid is eliminated from the blood. Therefore, after training the arms, you need to work with your feet, pedal the bicycle ergometer or walk.
To accelerate the release of lactic acid into the main vessels from small muscle groups, massage and light local exercises on muscles containing a high concentration of lactic acid can be performed.
ZhM: Is it possible to apply the technique of hyperplasia of myofibrils in BMW in health-improving physical culture?
Sun: The answer to this question is most likely negative. If we take into account the fact that most adults have signs of atherosclerosis, then the use of exercises that lead to an increase in SBP (systolic blood pressure) and straining can be considered contraindicated.
When performing strength exercises with a near-maximal intensity, breath holding, straining and, as a result, an increase in SBP are inevitable. In qualified weightlifters, SBP rises even before training to 150 mm Hg, and during hyperventilation with straining, SBP increases to 200 mm Hg ("Sports Physiology", 1986). In the first minute after the rise in severity, SBP reaches 150-180 mm Hg, then the average pressure increases, and DBP (diastolic blood pressure) may increase or decrease (A.N. Vorobyov, 1977). And a powerful flow of blood can disrupt sclerotic plaques. They can reach the vessel with the blood flow, the lumen of which will be too small for their advancement. This will cause blockage of the vessel, that is, the formation of a blood clot. In tissues that do not receive oxygen, anaerobic glycolysis will begin to unfold, hydrogen ions will accumulate in huge quantities, which open the pores in the lysosome membranes. From lysosomes, protein kinases, enzymes that destroy protein, will begin to enter the sarcoplasm. Cell organelles will begin to break down, leading to cell necrosis. In relation to the heart, such events lead to myocardial infarction.
List of abbreviations:
ATP adenosine triphosphoric acid
ADP adenosine diphosphoric acid
MIC maximum oxygen uptake
AnP anaerobic threshold
AeP aerobic threshold
MF muscle fiber
HMF glycolytic muscle fiber
OMV oxidative muscle fiber
DNA deoxyribonucleic acid
Efficiency efficiency factor
CRF creatine phosphate
Cr creatine
P inorganic phosphate
i-RNA informational ribonucleic acid
pH acid-base balance
La lactate
Viktor Seluyanov is known not only to domestic sports specialists, but also to Western ones. He owns several significant discoveries in the field of sports. Learn about Professor Seluyanov's discoveries in bodybuilding.
Professor Seluyanov was born in 1946 and in 1970 graduated from the State Central Institute of Physical Education Order of Lenin. Today he holds the position of director of the scientific laboratory of information sports technology. More than 300 scientific articles and manuals have been published from his pen. Let's get acquainted with the discoveries of Professor Seluyanov in bodybuilding.
Professor Seluyanov came to sports at the age of 15. In the technical school where Viktor Nikolaevich entered, there was strong team on cycling. A year later, he managed to fulfill the standards of the first category, and soon reached the title of Master of Sports. In 1976, Seluyanov went to work in the scientific laboratory of sports, and this step became decisive in his later life.
The main areas of the professor's work were biomechanics and problems of the training process. To do this, Seluyanov had to engage in self-education in order to comprehend the secrets of the physiology and bioenergetics of human muscles.
Seluyanov's first serious research was the creation of a computer model of an athlete, and the problem was solved in the early nineties. Thanks to this, it became possible to model all the adaptive mechanisms of muscle tissues not only in the short term, but also in the long term.
At first, Seluyanov actively worked on the study of problems in cyclic sports disciplines, for example, cycling and cross-country skiing. To study bodybuilding, Vladimir Nikolayevich was pushed by strength training under the guidance of L. Rayson. In just one month, Seluyanov managed to achieve serious results, and he decided to start exploring strength sports.
One of the first discoveries of Professor Seluyanov in bodybuilding was the proof of the importance of proper nutrition when using anabolics. After that, Vladimir Nikolayevich and his team of researchers created several very effective methods strength training, which quickly found application not only in strength sports disciplines, but also in cycling.
As the techniques improved, leading domestic athletes began to take them, among which should be noted the world champion in judo Makarov and the international class master of sports in arm wrestling A. Antonov. It should also be noted that Seluyanov's team now has ten candidates of sciences. Vladimir Nikolaevich does not stop there, and we have the right to expect new discoveries in the field of sports from him soon.
Watch in this video an excerpt from Professor Seluyanov's lecture on bodybuilding and health:
Iron World. No. 3.2012
Quick reference:
Viktor Nikolaevich Seluyanov (born 1946) - graduate of the State Central Order of Lenin Institute of Physical Culture (1970).
Director of the scientific laboratory Information Technology in sports” of the National Research University of the Moscow Institute of Physics and Technology.
Professor. Candidate of Biological Sciences (1979). Honored Worker of Physical Culture. Honorary Worker of Higher Professional Education. Specialist in the field of biomechanics, anthropology, physiology, theory of sports and recreational physical culture. The author of many scientific inventions and innovative technologies, the creator of the Isoton health system, the founder of a new direction in science - sports adaptology, the head of the master's program "Physical Culture and Recreation Technologies" of RSUPESY&T. Lecturer at the Academy of coaching skills of the Russian Football Union. Author of more than 300 scientific articles, manuals and monographs, a number of educational programs. Currently involved in the scientific support of national and foreign Olympic and club teams in football, judo, sambo, wrestling, skiing, athletics, speed skating, field hockey and other sports.
Iron World: Hello, Viktor Nikolaevich. Tell us how you first got into the sport.
Viktor Seluyanov: I started playing sports when I studied at the construction college. The physical education teacher told me that I could succeed in either weightlifting or cycling and suggested that I choose which I prefer. Since I had heart problems - a congenital defect, I decided to strengthen it and decided to become a cyclist. My heart really did not bother me, because I felt no worse than everyone else and was engaged in almost all sports available at the technical school - basketball, volleyball, skiing. At the technical school there was good team cyclists, I was attached to them, and from the age of 15, I began to study. A year later, he fulfilled the standard of the 1st sports category, then CCM, and then for 5 years he could not fulfill the master standard. And he couldn't figure out why. I graduated from a technical school and decided to enter the Institute of Physical Education to learn how to become a master of sports. He entered the evening department, had to work after graduating from a technical school, and began to study sports sciences, hoping to answer this question for himself: HOW TO BECOME A MASTER OF SPORTS? As a result, I even wanted to transfer from the evening to the day department and passed 15 subjects as an external student. That is, in fact, he graduated from the Institute of Physical Culture in 2 years. During training, I trained hard and still managed to achieve my goal. My highest achievement was the victory in the multi-day bike race in outskirts of Moscow. This race was called "Lenin's Banner". For this victory, I received the coveted title of master of sports. Nevertheless, even after graduating from the institute and having fulfilled the master standard, I really could not explain to myself how to become a master of sports, and therefore I decided to delve into this problem and try to understand everything thoroughly
ZhM: Did you study at the department of cycling?
Sun: No, the evening department of the pedagogical faculty. While I was studying, I myself was engaged in coaching at the technical school and my guys, the road riders, performed decently. Won the Russian Championship among technical schools. He worked for a couple more years, and then a conflict arose with the new director. He said that my guys need to pass the TRP standards for some workers from the factory. I got angry and refused. To which he replied: then quit. And I quit. But he was not very upset. Because I understood that if you do not engage in science, then you cannot be a coach. By the way, the young athletes who train with me all graduated from universities, and my friends had coaches - all the guys were sent to prison. I consider it my highest coaching and pedagogical achievement of that time that my guys became normal people and did not go into crime.
I will return to my story. So, I decided to do scientific work. I heard that there is such a famous scientist V. M. Zatsiorsky, that he has a scientific laboratory where they study the problems of sports, and that people who want to engage in sports science are needed there.
JM: And what year was it then?
Sun: 1972.. I was 26 years old. I came to the laboratory, I was introduced to V. M. Zatsiorsky, S. K. Sarsania, the head of the Department of Theory and Methods of Physical Education A. D. Novikov, and I was taken to the department as a technologist. A year later, I became an engineer in a problem laboratory and passed my PhD exams. I thought about defending myself in pedagogical sciences, but in the end I was assigned a topic that has nothing to do with pedagogy. I had to determine how much a person's body parts weigh and what mass-inertial characteristics they have. And this is solid biology. As a result, I created a radioisotope technique for six years in order to determine how much a living person weighs, and then I wrote a dissertation and defended it at the Moscow State University at the Institute of Anthropology. So far, no one in the world has been able to repeat this work, and our data are unique. The only study in the world conducted on living people, within which it is precisely determined how much the hand, forearm, shoulder and other 10 parts of the body of the test person weigh
JM: And now modern science uses this data?
Sun: Yes, the whole world refers to Zatsiorsky and Seluyanov, and the whole world knows these authors from the point of view of biomechanics. They use either our data or data obtained from corpses, but our data is alive and in this sense is more practical.
Sun: Since I worked in a problem laboratory, over time, I became interested not only in biomechanics itself, but also in the problems of training and the problems of managing the training process. But, not relying on pedagogical information, but based on the laws of biology. I had to delve into both physiology and bioenergetics muscle activity. And it was convenient, because in our laboratory there was a group of N. Volkov, whose employees were well versed in bioenergetics. Physiology was represented by a remarkable specialist Ya. M. Kos. It was possible to be at the forefront of science, being interested in these problems. The people working in our laboratory were the foremost scientists in the world.
So, I began to study theory and methodology based on the laws of biology. I understood perfectly well what sports science is and how it should develop. In order to understand what functional changes occur in a person as a whole, it is necessary to model this person, or even better, make a mathematical model out of him, and then consider all training processes as an interaction between a virtual computer athlete and a coach who is trying to train him. Therefore, we were given such a unique task, and we solved it in the early 1990s. We have created a model that simulates short-term adaptation processes and a model that simulates long-term adaptation processes in muscle tissue. in cardiac tissue, in the endocrine system and in immune system. All this was combined into a single whole, and we had a virtual athlete who could be trained. And this work has led to the fact that more than 10 monographs have already been written, where this approach has already been implemented. And not only these mathematical models, but also practical advice that come from these models. And these practical recommendations fundamentally contradict generally accepted pedagogical views. For example, to train a specialist in cyclic types sports according to the generally accepted scheme, you must first perform some huge amount of work in order to create general endurance. And according to our ideas, there is NO GENERAL ENDURANCE, and it is necessary to create a muscular apparatus in which there are a lot of myofibrils, and then the person becomes stronger, and around new myofibrils it is necessary to create mitochondria and then the person becomes more resilient. And at the same time, it is imperative to check whether the heart corresponds to the new muscular apparatus.
As soon as we switched to this approach, we began to get very good results in many sports. We can say that our first significant result was the victory of our football players at the 1988 Olympic Games. physical training athletes. Further good success with the Dynamo Stavropol football team. In one season, even in one winter, we raised this team from the last place and brought it to the first place. And this team didn't come out in Major League, because the management forbade her to do this, citing the fact that the stadium in Stavropol is not ready for tournaments of this level, and there are no funds for its reconstruction. Great contact was established with Gadzhi Muslievich Gadzhiev. Think. we provided great assistance to this coach in preparation for the Olympic Games, where he was one of the coaches of the national team. And when he was Anji's coach, the team played in the second league. In one season, she moved to the first, and the next year to the Higher League and took 4th place there. Unfortunately, after that the team was sold out..
JM: As far as I know, your main area of activity is related to athletes of cyclic sports. Most of your scientific papers and publications are devoted to cyclists, skiers and runners. How long ago did you pay attention to strength sports and started working in this direction?
Sun: Strength sports have always interested me, especially when I first came to the research institute to Zatsiorsky. L. M. Rayson worked there, he was a weightlifter and could thoroughly explain how to do it strength training. Following his recommendations, I increased my squat from 140 kg to 180 kg in a month.
JM: For ONE month?
Sun: Yes. And, the most surprising thing is that my results in cycling also went uphill. Unfortunately, at the same time, our other specialist, S. K. Sarsansiya, was engaged in the study of doping, including anabolic steroids, and received impressive results. I consulted him and decided to give it a try. I bought a pack of nerabol (methandienone) in a pharmacy and took 1 tab for a month. A month later there were competitions and the result was very bad. Couldn't drive at all. I came home, I check, but I have a criterion - the girth of the thigh. I measure - it was almost 62 cm, but it became 58 cm.
JM: Are you on a strict protein-free diet?!
Sun: Yes, since the salary was low, I only ate potatoes and pasta. Oh, and a little piece of sausage. It turns out that I disturbed the balance of anabolic hormones. I still somehow held on to my own, but when strangers were added, it turned out that I began to eat myself. Amino acids were not enough for protein synthesis. The heart was in excellent condition, the brain too, and the muscles disappeared. And he recovered only a month after stopping taking anabolic steroids.
Since that time, interest in strength training has especially grown, because they gave a cool result in progress on a bicycle race, and taking pharmacology also gave a cool and very indicative, though negative result, which clearly showed that when taking hormones from outside, proper nutrition is extremely important. , and this should not be neglected in any case!
Now we have such a tendency - in any sport, the search for all further directions is built through strength training. Therefore, we are carefully developing these new approaches related to strength training. They include both well-known techniques related to the GMV training, and OMV training options that we ourselves invented on the basis of our laboratory. And experimentally tested, and reflected in a number of Ph.D. dissertations, proving that it really works.
ZhM: How often did athletes of power sports turn to you for help? Which of them was able to achieve decent results in the future?
Sun: While working at the RGAFK, students from the Department of Weightlifting came to me. Two of them tried to train with the new setups they were given. As a result, one became a master of sports, the second began to show outstanding achievements in powerlifting. Both of them wrote their theses, then entered the magistracy. The weightlifter, having achieved the title of master of sports, did not strive to big sport. And the powerlifter - Alexander Grachev - became the 2nd WPC world champion. At the same time, he used our developments of a methodological nature in order to optimize the training process.
According to our programs, judokas were engaged in: world champions 2001 - Makarov, A. Mikhaylin, bronze medalist Olympic Games 2004 -D. Nosov; Honored Masters of Sports in Sambo D. Maksimov, Martynov, R. Sazonov; MSMK for armwrestling A. Antonov. We can note the world champion among juniors Georgy Funtikov. He came to us consultations, when he successfully performed as an athlete, and developed his own training programs based on our developments during his coaching career.
JM: How many Ph.D. theses were defended by your followers?
Sun: There are about 10 on our issues. One woman is now defending her doctorate in skiing. She is a Paralympic champion among veterans. By the way, we have a lot of veteran champions. They especially like our approaches to the organization of the training process, because you don’t need to train a lot, and the results are very good.
JM: Tell us about your current job.
Sun: The main place of work of MIPT NUL is "Information technologies in sports". And now we are trying to actively involve students of our university in the development of mathematical models. which would describe the behavior of the human body in training and competitive conditions. In parallel, we have a laboratory in which we test athletes in various sports in order to assess their level of form and give direction to training work. We now follow more than 100 athletes at the national team level and help them achieve results without harm to health.
JM: Tell us about the equipment that is used in your laboratory.
Sun: The equipment is standard. As well as all over the world. Bicycle ergometers for assessing the functionality of the muscles of the lower and upper limbs. We have electromyographs and force-measuring devices. There are settings for assessing the coordination capabilities of athletes, based on the stabiloplot form. At present, we are starting to develop methods and techniques for studying human movements. For this we have the appropriate biomechanical equipment. To analyze the functional capabilities of a person, there is good, rather expensive equipment such as gas analyzers, devices for measuring lactate concentration, and now biochemical devices have appeared that can be used to assess the state of the blood of athletes during training and competition.
We are expanding our range and continue to carry out Scientific research using the statistical material we collected.
JM: Thank you for the interview, Viktor Nikolaevich. We hope that you will continue to amaze the scientific world with your new unique developments, and our athletes, using them, will take first places at competitions of any level!
