@MattThrower Referenz: Baggoley C (2015). "Review of the Australian Government Rabatt auf die Natürlichen Therapien, die es für die Private Krankenversicherung" (PDF). Australian Government – Department of Health. Lay summary – Gavura, S. Australische review findet keinen nutzen für die 17 natürlichen Therapien. Science-Based Medicine. (19. November 2015). Können Sie definieren, was einen "etwas zu niedrigen" Niveau von T ist? Wie ist deine Ernährung derzeit? Was workout-Programm(en) sind Sie auf der Suche an? Dave ' s link ist, um einige gute Informationen. Kalorien ist eine Einheit für die der Verzehr von Lebensmitteln und Nutzung der verfügbaren Energie. Kalorien produziert werden können, die aus der Nahrung. Kalorien verbrennt nur durch tun, jede Art von körperlicher Arbeit.

Auf der Grundlage der jüngsten Studien, die ich gelesen habe (oder vielmehr, meist meta-Analysen der letzten Studien, die ich gelesen habe), das ist, was passieren würde:

  • Kraft-Weise: zuerst, Ihre 5x5 wäre eine beträchtliche Intensität, das bedeutet, dass Sie stärker werden. Als die reps höher, die Intensität würde verjüngen sich zu viel niedrigeren Niveau, was bedeutet, dass es weniger Ertrag und weniger Trainingseffekt.
  • Hypertrophie-Weise: (vorausgesetzt, die volume-Hypothese) zuerst, Ihre 5x5 ergäbe ein geringes Volumen (5*5*Körpergewicht). Wie Sie die Fortschritte, mehr und mehr Wiederholungen mit dem gleichen Gewicht, die Lautstärke sukzessive erhöhen, da die Intensität verringert, so dass die Hypertrophie-Wirkung sollte zunehmen, bis Sie so stark geworden, dass die Last ist vernachlässigbar und würde nicht nachzugeben keine Hypertrophie ist die Anpassung an alle. (vorausgesetzt, die harte Sätze-Hypothese), da Sie ständig schieben Sie Ihre sets an die max (d.h. jeder Satz ist hart), die muskelrekrutierung bleibt identisch/maximal alle zusammen trainingszyklus und der Hypertrophie-Effekt ist mehr oder weniger konstant. Mehr noch, wie Sie Ihre Stärke erhöht, Ihre max reps Ansätze Ihrer tatsächlichen Muskelversagen Punkt, aber das ist gemildert durch die Tatsache, dass Ihre Kraft wird wachsen langsamer und langsamer, wenn Sie fügen Sie keine zusätzliche Gewicht.

Insgesamt wird es gut funktionieren bis zu einem gewissen Punkt und dann aufhören zu arbeiten, da die meisten Dinge tun, in fitness.

Meine 2cts wäre, dass es besser funktionieren würde in die andere Richtung. Methoden wie block-Periodisierung nutzen der so genannten phase der Potenzierung, das heißt, einer phase Ihrer Ausbildung macht Sie sich besser auf den Angriff auf die folgende phase Ihrer Ausbildung. Traditionell, eine Hypertrophie-phase (also viel sets und reps, als hätten Sie am Ende Ihrer Ausbildung Zyklus) Kräfte, die Ihr durch eine Kraft-phase (was würden Sie haben zu Beginn Ihrer Ausbildung) (die Befugnisse, die Sie durch eine "macht" oder peaking-phase je nach sport).

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