The phase of movement and the rhythm of training

Someone’s training gives a wonderful effect, and someone has all the energy goes into the whistle. And it’s not just about genetics, it’s about knowledge that helps determine the rhythm of exercise, the value of negative and positive phases, and much more. About this and talk.

In powerlifting, all the exercises are done slowly and sadly, in weightlifting – with cosmic speed. The bodybuilder here stands approximately in the middle. One glance at the figure of the lifter and the figure of the weightlifter is enough to understand how fast the exercises affect the structure and strength of the muscles.


So, there are three phases of power movement (positive, when the weight rises more slowly than it goes down, negative, when it’s vice versa, and static, when the weight is kept in tension without moving) and three rhythms of work (with a quick repetition they go without pauses for 1-2 Seconds, average, when the repetition takes about 2 seconds, and slow, when there is a small pause between repetitions, and it lasts up to 4 seconds).

Beginners are easier with all of this, for them any method works in general, since muscles are not accustomed to the horrors of full-fledged training, the fibers break, and the muscles grow. However, with time, the lafa ends, the muscles adapt. You can increase the working weight, after all, so do everything at all. And you can change the technique of work on the exercise and the speed of movement.

Actually, the main ways to diversify the workout at the expense of speed are only three, and it is these that we will now consider.

Stretching of the positive phase of motion

The more you stretch the positive phase of the movement, the more energy you spend, which means that you become stronger. Also, the growth of strength is due to a bundle of muscles and the central nervous system, which is actively involved in work with positive movements. Thus, the force grows, but there is no visible increase in the muscles.

Stretching negative phase of movement

Negatives are a fashion of recent times, bodybuilders of the past and knew did not know about their meaning. In the negative phase, you lower the weight approximately twice as long as you lift it. Particularly advanced methods of negative training assume that your partner helps you to lift the weight, but you lower it yourself. It is negative movements that give the main growth of muscle mass.

With negative movements, muscle fibers are torn most actively, and this is the key to their growth, as they become thicker and coarser in the process of fusion. training

And there is another great way to build up a huge muscle mass.

The training method is the following: first, you exhaust the muscles with positive movements, spending energy reserves. And then you make a sharp transition to the negatives, tearing the muscle fibers. This is a relatively fresh technique, which gives just huge growth.

You can, of course, stretch the static phase of the movement, it is often done in order to strengthen the ligaments and tendons.

Fast execution of movements

Another way to train – do not stretch the movement, and do it as quickly as possible. In this case, rapid muscle fibers begin to grow. Namely, they give most of the muscle mass of Dzhey Katlerov and other pros. So, by training them, you can achieve really great success.

Here, in fact, that’s all. It is important to remember only that the emphasis on a certain phase of the movement can not be the basis of your training, you need to apply it with the mind without getting carried away. It is suitable to pass a training plateau or make a certain breakthrough in training, no more.