Bilder av din overkropp! Bein er nå velkommen!

[KjellV]

Hvordan er leggtreninga til folk? Jeg tar 4 sett à 20 reps med stående tåhev. Det svir godt når jeg kommer til rep 15 og så tvinger jeg meg gjennom 5 til. Er fantastisk når man må ned på kne etter en legg-økt.

 

Etter å ha lest om muscle burn på forrige side har jeg funnet ut at dette kanskje ikke er så lurt. Hva sier dere?

[kengdal]

Hvordan er leggtreninga til folk? Jeg tar 4 sett à 20 reps med stående tåhev. Det svir godt når jeg kommer til rep 15 og så tvinger jeg meg gjennom 5 til. Er fantastisk når man må ned på kne etter en legg-økt.

 

Etter å ha lest om muscle burn på forrige side har jeg funnet ut at dette kanskje ikke er så lurt. Hva sier dere?

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Legger kan du trene til de skriker. Leggene er en muskeler som er i konstant bruk, derfor må du gjerne litt opp på repps og tyne disse ekstra.

[kengdal]

I want to talk about another grossly mistaken fallacy in weight training and building muscle. You often hear people screaming at their training partners in the gym things like "Come on, make it burn.", "No pain, no gain.", "Give me another rep!" and other silly gym lingoes that make them feel as if they are training with ultimate intensity. And don't get me wrong, some train quite hard and these outbursts seem to help them with their intensity. What I'm leading to are training myths that have become accepted as muscle building indicators.

 

Muscle Burn

 

The burning sensation that certain types of training bring on is believed by most to be a sign of a successful growth promoting workout. Many seek it out and strive to achieve this burning sensation as an indicator to a good workout.

 

Well let me tell you, that muscle "burn" is not an indicator of an optimum workout. This burn is caused by infusion of lactic acid. Lactic acid is a byproduct of glycogen metabolism in muscle tissue. Lactic acid is not good for muscle growth. In fact, it impairs growth. Where does this burning sensation come from? It comes from lactic acid due to high reps. Not only does high rep training supply insufficient overload for growth it also causes high muscle lactic acid levels that lead to tissue catabolism, oxidative stress and delayed muscle recovery.

 

Muscle Pump

 

The muscle pump you feel when training is a result of blood actually being "trapped" in the muscles being worked. The muscle pump is certainly a good psychological boost during training and accompanies just about all resistance exercise. And as your muscles become larger so will the pump you get while you train. Now while this muscle pump is not really a bad thing, it is not necessarily an indicator of optimum muscle overload. As you progress in your development you will find that achieving a noticeable pump even during your warm-up sets to be much easier and more prominent. More muscle - more "trapped" blood - bigger pump.

 

-AST science training.

8614886[/snapback]

Prøv å si dette til Dorin Yates

[Gjest Slettes-xwByZdFZ]

Det er fortsatt fakta

[DNA]

Det er fortsatt fakta

8618461[/snapback]

Har du en direkte link?

 

Hørtes litt snålt ut. Selv trener jeg ikke til "burn", men litt tyngere med 15 rep som regel.

[kalle_klovn_1990]

Selv har jeg som mål og sykle mer enn 2 mil 5 dager i uka. Funker forsåvidt bra. Det strider mot min tankegang og trene bein på maskiner når målet er å bli bedre i sykling og andre aktiviteter som krever bein. Da virker det mer logisk å faktisk gjøre den aktiviteten så du blir sliten isteden for å bare trene bein gjør det ikke?

 

Men flott den faktastripa du la ut om trening! Jeg har lenge prøvd å fortelle trenings-narkomanene av en venn jeg har at det å spy på trening ikke er et sunnhetstegn.

 

Men anngående den faktagreia, er det slik at hvis jeg føler en slags smerte i form av slitenhet eller melkesyre i beina så er det ueffektiv trening?

[Hamsterino]

Tror ikke "burn" er noe dårlig når det gjelder utholdenhetstrening.

[kengdal]

Det er fortsatt fakta

8618461[/snapback]

Nei alt der er nok ikke fakta.

Melkesyre hjelper musklene.

 

Fra NYtimes

Lactic Acid Is Not Muscles' Foe, It's Fuel

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By GINA KOLATA

Published: May 16, 2006

 

Everyone who has even thought about exercising has heard the warnings about lactic acid. It builds up in your muscles. It is what makes your muscles burn. Its buildup is what makes your muscles tire and give out.

 

Ben Stansall/European Pressphoto Agency

 

 

Coaches and personal trainers tell athletes and exercisers that they have to learn to work out at just below their "lactic threshold," that point of diminishing returns when lactic acid starts to accumulate. Some athletes even have blood tests to find their personal lactic thresholds.

 

But that, it turns out, is all wrong. Lactic acid is actually a fuel, not a caustic waste product. Muscles make it deliberately, producing it from glucose, and they burn it to obtain energy. The reason trained athletes can perform so hard and so long is because their intense training causes their muscles to adapt so they more readily and efficiently absorb lactic acid.

 

The notion that lactic acid was bad took hold more than a century ago, said George A. Brooks, a professor in the department of integrative biology at the University of California, Berkeley. It stuck because it seemed to make so much sense.

 

"It's one of the classic mistakes in the history of science," Dr. Brooks said.

 

Its origins lie in a study by a Nobel laureate, Otto Meyerhof, who in the early years of the 20th century cut a frog in half and put its bottom half in a jar. The frog's muscles had no circulation — no source of oxygen or energy.

 

Dr. Myerhoff gave the frog's leg electric shocks to make the muscles contract, but after a few twitches, the muscles stopped moving. Then, when Dr. Myerhoff examined the muscles, he discovered that they were bathed in lactic acid.

 

A theory was born. Lack of oxygen to muscles leads to lactic acid, leads to fatigue.

 

Athletes were told that they should spend most of their effort exercising aerobically, using glucose as a fuel. If they tried to spend too much time exercising harder, in the anaerobic zone, they were told, they would pay a price, that lactic acid would accumulate in the muscles, forcing them to stop.

 

Few scientists questioned this view, Dr. Brooks said. But, he said, he became interested in it in the 1960's, when he was running track at Queens College and his coach told him that his performance was limited by a buildup of lactic acid.

 

When he graduated and began working on a Ph.D. in exercise physiology, he decided to study the lactic acid hypothesis for his dissertation.

 

"I gave rats radioactive lactic acid, and I found that they burned it faster than anything else I could give them," Dr. Brooks said.

 

It looked as if lactic acid was there for a reason. It was a source of energy.

 

Dr. Brooks said he published the finding in the late 70's. Other researchers challenged him at meetings and in print.

 

"I had huge fights, I had terrible trouble getting my grants funded, I had my papers rejected," Dr. Brooks recalled. But he soldiered on, conducting more elaborate studies with rats and, years later, moving on to humans. Every time, with every study, his results were consistent with his radical idea.

 

Eventually, other researchers confirmed the work. And gradually, the thinking among exercise physiologists began to change.

 

"The evidence has continued to mount," said L. Bruce Gladden, a professor of health and human performance at Auburn University. "It became clear that it is not so simple as to say, Lactic acid is a bad thing and it causes fatigue."

 

As for the idea that lactic acid causes muscle soreness, Dr. Gladden said, that never made sense.

 

"Lactic acid will be gone from your muscles within an hour of exercise," he said. "You get sore one to three days later. The time frame is not consistent, and the mechanisms have not been found."

 

The understanding now is that muscle cells convert glucose or glycogen to lactic acid. The lactic acid is taken up and used as a fuel by mitochondria, the energy factories in muscle cells.

 

Mitochondria even have a special transporter protein to move the substance into them, Dr. Brooks found. Intense training makes a difference, he said, because it can make double the mitochondrial mass.

 

It is clear that the old lactic acid theory cannot explain what is happening to muscles, Dr. Brooks and others said.

 

Yet, Dr. Brooks said, even though coaches often believed in the myth of the lactic acid threshold, they ended up training athletes in the best way possible to increase their mitochondria. "Coaches have understood things the scientists didn't," he said.

 

Through trial and error, coaches learned that athletic performance improved when athletes worked on endurance, running longer and longer distances, for example.

 

That, it turns out, increased the mass of their muscle mitochondria, letting them burn more lactic acid and allowing the muscles to work harder and longer.

 

Just before a race, coaches often tell athletes to train very hard in brief spurts.

 

That extra stress increases the mitochondria mass even more, Dr. Brooks said, and is the reason for improved performance.

 

And the scientists?

 

They took much longer to figure it out.

 

"They said, 'You're anaerobic, you need more oxygen,' " Dr. Brooks said. "The scientists were stuck in 1920."

 

Ergo melkesyre hjelper musklene til å yte mer, og det igjen resulterer til bedre microtrauma.

[JimRamse]

Hva har denne diskusjonen med bilder av overkroppen å gjøre?

[kengdal]

Hva har denne diskusjonen med bilder av overkroppen å gjøre?

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Ja det kan du lurer på, jeg vil helst ha dette i den store treningstråden.

[kalle_klovn_1990]

Åh, kan vi ikke bare la diskusjonene gå litt da, er vel ikke så farlig med off-topic.

[Scotty]

Åh, kan vi ikke bare la diskusjonene gå litt da, er vel ikke så farlig med off-topic.

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ehm.. jo, ettersom denne tråden skal bare ta for seg bilder av kroppen.

 

Generelt snakk tas vel her.. https://www.diskusjon.no/index.php?showtopic=335171

[tom waits for alice]

Denne tråden har havnet litt off topic. Dere får bli enige om dere vil ha det sånn eller om vi skal stramme inn igjen. Jeg ser ikke noen god grunn til å ha flere tråder med de samme diskusjonene.

 

Men det er uansett ikke noen unnskyldning for å spamme tråden. Flere poster er fjernet,

 

Reaksjoner på moderering tas som vanlig på PM, ikke i tråden.

 

Geir

[Bruker-93156]

Jeg kan jo si dette til alle, ikke bare Geir.

 

Hvordan man trener legger og slikt best, er ikke tilknyttet noen bilder på siden, og kan derfor startes som nytt emne i treningstråden. Jeg har sagt at det er greit å diskutere treningen som er gjort/bør gjøres ut i fra bilder som er postet. Når det ikke postes bilder, da prates det ikke heller.

 

Jeg har ikke mulighet til å følge med tråden hver dag, så om dere mener det er litt for mye OT, si fra...

[Andreaz_]

Litt mye 'tekst' og litt lite bilder, så her får dere noe eyecandy å feste øynene på siden jeg er i så godt humør i dag (fikk feriepenger og kan feire de siste 2 dagene av russefeiringen)

 

 

Jeg har ikke peiling på hvordan jeg skal possere i det heletatt, men prøvde å få frem v-formen litt.

 

edit: er blitt syk, så det ble litt slapp possering uansett ...

Endret 15. mai 2007 av Andreaz_

[trøls]

Hmmm. Ikke lett å ta gode bilder, gitt.

 

 

Hva synes man? Er 183 cm, 87 kg (om morgenen). Skal ikke slutte å trene med det første, men har ikke lyst til å bli så veldig mye tyngre. Vurderer derfor å gå på litt lettere vekter på ryggøvelsene.

[Poor Leno]

Skikkelig bra form! Skikkelig fin rygg! Stå på!

[DNA]

Bred rygg Trøls

[trøls]

Utholdenhet i stedet for mer volum fremover, altså? Har ikke trent rygg mer enn et par måneder, men føler allerede at bryst og overarmer begynner å henge etter ...

[kengdal]

Hmmm. Ikke lett å ta gode bilder, gitt.

Hva synes man? Er 183 cm, 87 kg (om morgenen). Skal ikke slutte å trene med det første, men har ikke lyst til å bli så veldig mye tyngre. Vurderer derfor å gå på litt lettere vekter på ryggøvelsene.

8625705[/snapback]

Bra rygg, fin bredde

Men hvorfor vil du ikke bli tyngre?