Bodybuilding Training Methods: Heavy Duty

Glavni cilj diplomskog rada je objasniti teoriju i primjenu Heavy duty treninga kao metode viskointenzivnog treninga s otporima za unaprjeđenje mišićne jakosti i hipertrofije. Takav trening je kratkog trajanja, manje učestalosti i maksimalnog intenziteta. Adekvatan živčano-mišićni podražaj postiže se s jednom radnom serijom do mišićnog otkaza, te primjenom tehnika za podizanje intenziteta koje omogućavaju maksimalno mišićno naprezanje. Niska učestalost treninga potrebna je kako bi se živčani i mišićni sustav u potpunosti oporavili, te bili spremni na sve veće trenažne zahtjeve. Heavy duty metoda je osmišljena s idejom da se vježbač nikad ne dovede u stanje pretreniranosti, da progresivno povećava težine od treninga do treninga, te da postigne svoj maksimalni mišićni potencijal u granicama genetskih predispozicija.The main objective of the thesis is to explain the theory and application of Heavy duty training as a method of high-intensity training with resistance to improve muscle strength and hypertrophy. Such training is of short duration, less frequency and maximum intensity. Adequate neuromuscular stimulation is achieved with a single work series until muscle failure, and by the application of intensification techniques that allow for muscular strain. A low frequency of training is required to fully nerve and muscular the system and be prepared for the increasing training requirements. The Heavy duty method is designed with the idea that the trainer should never be put into a state of overtraining, progressively increase weights from training to training, and to reach his maximum muscular potential within the limits of genetic predisposition