Myo Matrix method. It presupposes muscle work in the overcoming mode. This is the main method in power triathlon and bodybuilding. The athlete expends most effort when performing exercises while lifting weights, especially at high and maximum loads. For example, during the squat with the barbell on the shoulders, although the lifter counteracts the pressure of the weight of the bar, dropping it with a certain tension in the inferior mode, the main effort is shown during the lift from the squat. This method is particularly characteristic of powerlifting, in which the squat with the bar on the shoulders is a competitive exercise.
Plyometric method. This method involves the work of muscles in the inferior mode, in which there is an opportunity to develop a much greater absolute value (by 10-30%) muscle tension than in overcoming tension.
Isometric (static) method. It is a reliable means of building muscle strength through exercises of a static character. Static efforts of total muscle tension (up to 100% of maximum tension for 5-10 seconds) and local efforts of separate muscle groups (up to 50% of maximum tension for 15-30 seconds) are used in training.
Combined mode method. This method combines the properties of the overcoming, yielding and isometric methods. It is actively used by high-class athletes in many strength sports. This method is effective when an athlete works 75% of the training time in overcoming mode, 15% in inferior mode and 10% in restraining mode.
The physiological basis of strength development
Choice of strength training methodology
In bodybuilding, you train each muscle separately and perform 1, 2 or 3 exercises per workout. This technique is probably the most effective. However, you should not train some muscles to the detriment of others: it not only disturbs the harmony of the body as a whole, but also can cause injuries.
Well-proven is the so-called circular method, which usually involves performing one exercise for each muscle one after another with or without a break. This type of exercise also has its benefits: it is excellent for the development of the cardiovascular system and increases the overall endurance of the body.
More recently, there was a strong belief that the best way to gain muscle mass was to work with dumbbells and barbells. But when powerful training machines appeared that used not only simple metal blocks as resistance, but also hydraulic cylinders, flywheels, air compression or computer biomechanical systems, then very quickly these "wonders" of technology won if not love, then respect of many former adherents of traditional methods. But the debate is still going on. And this is no accident, because each of these types of sports equipment has its own advantages.
The versatility of barbells and dumbbells is the main distinguishing feature of their advantages:
A wide range of exercises and load angles, providing a versatile stimulation of muscle growth;
No problems for bodybuilders with unconventional height who have to adjust their machines on a daily basis;
the ability to work several muscle groups at the same time while performing complex exercises that burn more calories and make the training more effective;
Ability to move the weight along the most natural trajectory;
Improvement of movement coordination, stability and balance.
Proponents of simulators list the following positive characteristics of this equipment:
Predetermined trajectory of movements: the simulator determines the position of the body, the weight moves along a safe trajectory, which makes it easier to master the technique of performing exercises. In addition, you do not have to worry about keeping the weight in balance;
The ability to work muscles in isolation, especially weaknesses;
shorter training times due to the convenience and ease of load adjustment;
safety ensured by a system of various safety harnesses.
