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wcsi tfpp
wcsi tfpp Nov 9
Empowered Boost What brought the “siloviki” trainer to the “mass-gaining spaces” is unknown, but it was Polikvin who revived the training methodology that was written off in the archive. Clear business, pretty modifying it. But we will talk about modifications of NOTs a little lower, but for now we will consider this system in its classic version, so to speak. German volume training is a medium-intensity training (although many mistakenly call it high-intensity training) aimed at muscle hypertrophy. NOTs are usually embedded by micro- or mesocycles in the training process, replacing periods of strength or high-intensity training. Practice shows that such a change in intensity Empowered Boost volume leads to a sharp stimulation of the muscle growth process - cases of gaining 3-5 kg ​​of muscle mass during 3 weeks of German volume training are not uncommon. The usual duration of training on the NOT system is 2-3 weeks, but no more than four to five - after this period of time, German volumetric training loses all meaning. The essence of NOT is simple to the limit - to do 100 repetitions per muscle group during a workout. In the “classic” version, these are 10 sets of one exercise of 10 repetitions in each with the same weight of the load. In order to master such a volume of work, the weight of the load should not exceed 60% of the one-time maximum, Empowered Boost even less. If with this weight you have overcome all 100 repetitions, the next workout should increase the weight of the weight. I emphasize again: since NOT uses the ability of muscles to achieve voluntary failure in response to a high volume of training, a very important component is the weight of the load - not too large for the planned volume of training to be performed, but not too small for arbitrary failure to did it.


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