pet'
Level 8 Valued Member
Hello,
After reading the "heavy hands" thread, it reminded me my Systema courses, with the "heavy punch". Here is a translation of an article of the main French Systema association, regarding GPP (applied to Systema). Then, this is about a basic training protocol for push ups, pull ups, abs, squats and cardio. Contrary to SF principles, moves are based on a proper "relaxation state"
This article is not about the Systema training in itself (relaxation, breathing, coordination drills).
JM Frecon is the French representative of Ryabko, one of the main Systema masters.
Work out, one set is enough
by Doctor S. Cascua
A disturbing report
To build muscle, you do one set of a move after another. That seems logical and obvious to you. The more sets you do, the more muscle you will build. Your friends do that as well. This is tradition. However, all studies prove that is useless !
One set of an exercice is as efficent as multiple sets in terms of strength and mass increase, and hypertrophy.
Simple and efficient studies
All of these protocols are similar. Basically, we gather amateur athletes who most of the time are familiar to physical preparation. For several weeks, they do one or several moves: bench, row, press, etc. On group does one set, the other do 3 or more sets with long rests in-between. Results are unanimous. No matter the number of sets, strength and mass gains are the same. We can even get a strength decrease in the group who do high number of sets.
Why doing only one set ?
Muscle increase is stimulated by exercise intensity, not by the repetition number of the same stimulation. By adding sets, organism fatigue and stress increase as well. Everything goes as if fatigue'd slow down muscular quality improvement. By wanting increasing number of sets, we increase fatigue and restrict some hormon synthesis.
Single set feature
Do your set until failure. When the last set is really difficult or impossible, organism seems stressed enough to start adaptation process. Locally, protein synthesis process is stimulated. Globally, natural anabolic substance secretion is activated: sexual and growth hormone. In the nervous system, it defines neuronal grid for good move and coordination.
Properly and efficiently building muscle
- Do short and intense sessions
- To stimulate adaptations, chose exercises with varied and complementary moves. A muscle group recovers while the other one is working. It shocks the organism so it multiplies adaptations and your performances improve faster
- Do bodyweight global moves which favor coordination (crawling, jumping, climbing, balancing...). Tissue constraints are splitted, so muscular and joint systems are preserved, you are less likely to get injured and create a more functional muscle structure
- Alternate short and heavy set, isometrics, slow work, explosive work (plio and cardio)
- During cardio, alternate plio with iso to recover
- Breathe according to the moves you are doing
Training frequency and results
Strength increase, endurance and body composition improvement start in 3 months. 2 strength training sessions a week gives 80% to 90% of the benefits, usually got in 3 sessions a week. Once we get the goal, 1 session a week is enough
A 20 minutes daily routine
- Every morning, do the 5 basics very slowly (1 minute each): 1 push up, 1 squat, 1 pull up, 1 leg raise, 1 sit up
- Warm up with global moves (crawling, ...) or the 5 Tibetan rites (10 minutes)
- Do maximum repetition for each basic, during 1 minute
- Cardio work 3 times a week with Tabata (4 minutes) or with plio exercises
Doctor Stéphane Cascua, sport doctor
Supplemented by JM Frécon
Scientific studies:
Leighton (1967), Ostrowski (1997), Larshus (1997), Pollock (1998), Curto (1999), Hass (2000), Smilios (2003)
Here is the article (in French) : Muscu, une série suffit - Global Systema
IMO, there is not enough "pure endurance", such as MAF. I'd tend to do some MAF (running, swimming, rucking, swinging) 3 times a week (instead of the 3 Tabata a week). This protocol is not that different from the slow motion protocol designed by S. Maxwell: The Official Steve Maxwell Website
I just wanted to share this with you. What do you think ? If some you are interested, I can translate some other articles.
Kind regards,
Pet'
After reading the "heavy hands" thread, it reminded me my Systema courses, with the "heavy punch". Here is a translation of an article of the main French Systema association, regarding GPP (applied to Systema). Then, this is about a basic training protocol for push ups, pull ups, abs, squats and cardio. Contrary to SF principles, moves are based on a proper "relaxation state"
This article is not about the Systema training in itself (relaxation, breathing, coordination drills).
JM Frecon is the French representative of Ryabko, one of the main Systema masters.
Work out, one set is enough
by Doctor S. Cascua
A disturbing report
To build muscle, you do one set of a move after another. That seems logical and obvious to you. The more sets you do, the more muscle you will build. Your friends do that as well. This is tradition. However, all studies prove that is useless !
One set of an exercice is as efficent as multiple sets in terms of strength and mass increase, and hypertrophy.
Simple and efficient studies
All of these protocols are similar. Basically, we gather amateur athletes who most of the time are familiar to physical preparation. For several weeks, they do one or several moves: bench, row, press, etc. On group does one set, the other do 3 or more sets with long rests in-between. Results are unanimous. No matter the number of sets, strength and mass gains are the same. We can even get a strength decrease in the group who do high number of sets.
Why doing only one set ?
Muscle increase is stimulated by exercise intensity, not by the repetition number of the same stimulation. By adding sets, organism fatigue and stress increase as well. Everything goes as if fatigue'd slow down muscular quality improvement. By wanting increasing number of sets, we increase fatigue and restrict some hormon synthesis.
Single set feature
Do your set until failure. When the last set is really difficult or impossible, organism seems stressed enough to start adaptation process. Locally, protein synthesis process is stimulated. Globally, natural anabolic substance secretion is activated: sexual and growth hormone. In the nervous system, it defines neuronal grid for good move and coordination.
Properly and efficiently building muscle
- Do short and intense sessions
- To stimulate adaptations, chose exercises with varied and complementary moves. A muscle group recovers while the other one is working. It shocks the organism so it multiplies adaptations and your performances improve faster
- Do bodyweight global moves which favor coordination (crawling, jumping, climbing, balancing...). Tissue constraints are splitted, so muscular and joint systems are preserved, you are less likely to get injured and create a more functional muscle structure
- Alternate short and heavy set, isometrics, slow work, explosive work (plio and cardio)
- During cardio, alternate plio with iso to recover
- Breathe according to the moves you are doing
Training frequency and results
Strength increase, endurance and body composition improvement start in 3 months. 2 strength training sessions a week gives 80% to 90% of the benefits, usually got in 3 sessions a week. Once we get the goal, 1 session a week is enough
A 20 minutes daily routine
- Every morning, do the 5 basics very slowly (1 minute each): 1 push up, 1 squat, 1 pull up, 1 leg raise, 1 sit up
- Warm up with global moves (crawling, ...) or the 5 Tibetan rites (10 minutes)
- Do maximum repetition for each basic, during 1 minute
- Cardio work 3 times a week with Tabata (4 minutes) or with plio exercises
Doctor Stéphane Cascua, sport doctor
Supplemented by JM Frécon
Scientific studies:
Leighton (1967), Ostrowski (1997), Larshus (1997), Pollock (1998), Curto (1999), Hass (2000), Smilios (2003)
Here is the article (in French) : Muscu, une série suffit - Global Systema
IMO, there is not enough "pure endurance", such as MAF. I'd tend to do some MAF (running, swimming, rucking, swinging) 3 times a week (instead of the 3 Tabata a week). This protocol is not that different from the slow motion protocol designed by S. Maxwell: The Official Steve Maxwell Website
I just wanted to share this with you. What do you think ? If some you are interested, I can translate some other articles.
Kind regards,
Pet'