This principle has a very ambivalent reputation. On the one hand, it is the best ever, because everyone definitely likes quality, and the very name of this principle is more effective than an advertising slogan. Dall’ altra, it may even be the worst, because in theory quality is one of the fundamental characteristics of all principles. Probably, it would be more correct to rename a training principle that has been famous for decades. In questo capitolo, we will describe the advantages and disadvantages associated with the above principle, and we will show you how best to use short breaks to stimulate muscle development.
PRINCIPLE OF QUALITY’
This principle provides for the reduction of pauses between one series and the next to less than a minute.
In the years 70, period in which this practice began to spread, bodybuilders considered it a technique reserved for the pre-competitive period, to improve definition and refine the muscles.
In off-season, In fact, they mainly trained with heavy compound exercises and prolonged breaks to develop mass.
In the pre-race, on the other hand, the number of repetitions per series and that for isolation exercises rose, while the breaks were shortened.
Nowadays most competitive bodybuilders do not radically change their training during the pre-race diet.
They simply train with weights in the most efficient way, especially in the last few weeks before the race, but exactly the same way as in the off-season, to maintain muscle mass, and they use cardio and diet to get rid of excess fat.
Muscle definition and shape appear evident once body fat is reduced.
Nevertheless, shorten the pauses between one series and another, as prescribed by the quality principle, it is a very valid technique both in the off-season and in the pre-race. In a recent study, a group of male athletes had to train for 8 weeks using breaks 2 minutes between sets, while another group started in the first week with breaks from 2 minuti, but then he shortened them by 15 seconds to each subsequent week, until you get to breaks alone 30 secondi. The group that applied decreasing breaks reported an increase in 21% he was born in 28% respectively in the circumference of the arms and legs. Increase that was instead of 14% he was born in 19% in the group that maintained the duration of the breaks between one series and another. In the group of decreasing pauses, progress has occurred thanks to the fact that fatiguing a muscle with shorter pauses can promote the natural production of a series of growth factors.
VANTAGGI
MORE GROWTH
Reducing breaks also leads to reduced recovery times within the workout, thus increasing muscle fatigue during the session. Such fatigue stimulates growth. In fact, shorter breaks mean more stress, to which the muscles adapt as they grow.
MORE BLOOD VOLUME
AND’ simply a more sophisticated way of saying that it increases pumping. Training systems like l’ FST-7 uses shorter breaks to pump more blood into the muscles than it does with standard length breaks. The increase in’ blood supply to the muscles brings more nutrients to the muscle cells, favoring both growth and recovery.
SVANTAGGI
FORCE LOSS
To express maximum strength, they usually occur 2 recovery minutes between sets, and even longer breaks in the most demanding series. When this recovery period is substantially reduced, strength will also drop, therefore it will be necessary to use lighter loads. To counter the phenomenon, take a few sets with standard length breaks.
INTENSITY DECREASE’
Excessively focusing on the speed of a workout can distract us from’ commitment to bring a series until failure and dall’ always use a demanding load. For this reason, vary the length of the session breaks in session.
REVISIONE
You are limited to 20-40 seconds of pause between one series and another, the shortness of this time frame does not allow approximations. Unlike usual, In fact, you will not perform the next series when breathing has returned to normal, but much earlier. Quindi, between one series and the other it is necessary to check the time on the second hand of a watch, or use a stopwatch. Be precise in the breaks between one series and another, and go back to work as soon as the break is over.