Select “training” button in the new opened window (fig. 2).
Then at the newly appearing panel, you need to select necessary area of calculation: “beginner” or “expert” (fig. 3).
The category of a current training's complication will be mention in the left top corner of the panel. In the current case “Today is training related to category: 3!+10” (fig. 4).
It means the training of 2nd category and 10 exercises from 3rd category in addition.
Using “change” command, it is possible to include own exercises in each category or use standard complect, which will appear by command “default” (fig. 5).
You must remember that if you need to look or edit exercises at the area (muscles' tier), you need to skip them by big buttons in the top right hand corner of the panel (1, 2, 3, 3.5). You may save your own schema of exercises, prepared according to analogy and due to localization by the mentioned below methodology.
0 Category (critical area, including indicators that are lower then 50 units) — is a period of passive phase dominance in a general energy balance of the system. It is recommended to take out weighted training in these periods. Or it needs to decrease a weight to 50-60% against a maximal. It is not described at the program at all.
1 Category (low area, including indicators that are between 50 and 85 units) — training circle o this category is limited by exercises for 1st muscles' tier by PP classification:
| 1 zone | |
| Top group | Bottom group |
|---|---|
| Pectoral — Back — Deltas | Press — Lumbar |
Exercises:
|
Exercises:
|
Exercises, mentioned in the table are not a doctrine. The importance of the training is that it is necessary to load each muscular bunch equally. If there is a heritable or gained disproportion directed towards dominance of one muscles to others, which may be presented by many people, then it will be actually to move the efforts to the less developed places. Here it is necessary to pass a full review of an experienced muscleman. This appraisal may be used for moving efforts based on number of exercises within a group. For example, pectoral muscles are significantly getting behind from back's muscles. Therefore we need to give them more load until we remove this misbalance.
Practically, it may be presented in redistribution of sets to the side of their decrease for dominating muscles' groups. It means that 4 of 7 exercises will be given to the whole top breast group. As it is showed in the table, there is a distribution for balanced muscles' body in the first muscles' group. As it is accepted in the classical methodology of a weight training these are basic exercises. Any basic exercise will involve all muscles groups to a certain degree. It is good for balanced muscles structure, but not effective for misbalance removing. Therefore, developing individual exercises' circle for every certain athlete, including both basic and insulated exercises — is important condition for proportional body developing. This comments is equally correct for all other muscles' groups and categories of the training. The program may only determines a necessary volume of physical load and define a circle of muscles' activation.
So, it is recommended for the training in the 1st category to execute 7 sets from 7 interation for top and low muscles groups of the 1st tier. Energy indicators of this area do not allow to work by a full schema without significant energy deficit's increasing in the period of renovation. Therefore, all training is limited by implementing 14 sets only. It is preferably to use a rest of time for tune-up and starching, as well as for work on “ergonometr”.
2 Category (optimal, including indicators that are between 85 and 110 units). Here is training circle, including muscles group of the second tier. These are humeral and femoral extensors /flexors. Sequence of their training is determined by initial direction in the first muscles tier. It means that if the training starts from exercises of top muscles' group of the first tier, so in the second tier it will be reasonable to start from the top group.
| 1 zone | |
| Top group | Bottom group |
|---|---|
| Pectoral — Back — Deltas | Press — Lumbar |
Exercises:
|
Exercises:
|
| 2 zone | |
| Top group | Bottom group |
|---|---|
| Biceps — Triceps | Extensor — Flexor femur |
Exercises:
|
Exercises:
|
Each groups includes 7 sets from 7 exercises. Also you must remember that training at the second category contains first and second muscles tier.
3 Category (high area, including indicators that are between 110 and 135 units). Energy balance indicators of this area are high enough in order to occupy the 3 rd tier.
| 1 zone | |
| Top group | Bottom group |
|---|---|
| Pectoral — Back — Deltas | Press — Lumbar |
Exercises:
|
Exercises:
|
| 2 zone | |
| Top group | Bottom group |
|---|---|
| Biceps — Triceps | Extensor — Flexor femur |
Exercises:
|
Exercises:
|
| 3 zone | |
| Top group | Bottom group |
|---|---|
| Resulting / allocating muscles of a forearm | Resulting / allocating muscles of a shin |
Exercises:
|
Exercises:
|
Each groups includes 7 sets from 7 exercises. Sequence of implementation is the same as for training of second category.
3.5 Category (super-high area, including indicators that are higher than 135 units). This is the most advantageous, and at the same time, traumatic dangerous period. Maximal energy balance's data may cause non-adequate physical activity and then deplete fast. However, in this area you may and must achieve your best results. Physical potential of the organism is very high in this time and that is why psychological training and high concentration are very important.
The schema is identical to the 3rd category training. What does provide it with bigger tension? Motivation? If we return to the basics of Rhythmical row (RR) and remember, that 3.5 area is a mirror in any system. It returns the initial impulse back to the point of activation and keeps stability and diapason of the system. Efforts directed to pass this border are connected with extension of diapason and creation of macro-system. Therefore, if we want our muscles achieve a new quality area, we must use training of 3.5 category in order to increase a load weight. And to the contrary, it is less effective to use a method of weight increasing during the training in other categories. It will always cause over-training and as a results muscular catalepsy or dystrophy.
COMMENTS:
A mentioned-above gradation has a high degree of set to a regime of resonance synchronization. However, it does not count characteristics of borderline balance's indicators. What does it mean? This schema divided a diapason of balance's indicators to five parts, distributing load's degree salutatory from category to category. It is understandable that, for example, there is a small difference between value 48 of critical area and 51 of low area, whereas there is a big difference between value 35 of critical area and 83. However, a standard scale of load is being used in both cases.
Is it correct? It is not reasonable to talk about accuracy in this situation; most probably we may talk about permissibility of such division. We have to take into account indicators of effectiveness here. What factor does determine the fact that such big difference in energy balance's values does not affect the results? Is it compensatory or renovation period? That is it allows to progress in classical trainings successfully. In this training schema it also executes a function of energy balance correction. So if during the training a big energy volume was used up, then energy potential will be decreased in the renovation period, and vise versa. This is a normal adaptive reaction, and in any degree a very accurate calculation of the chart will depress this function.
It is possible to make this schema more correct, but it requests to divide each areas' values to N parts and then load's increasing/decreasing will be equal to one set for each tier's groups. For example, under the value of 86 units first tier will be added by 2 exercises for both muscular groups of second tier. In practice it means that more accurate calculation of training schema for this balance's value will require only 18 sets per training, however an approximately calculation will show 28.
At the first blush it is a very big deviation, but for many athletes it will not have a principal meaning, as it is actually for sportsmen who are carefully planning their renovation period. We need to aware that such schema will be more exactly show accordance to initial energy balance than any classical and very effective training's methodic.
Finally we have to note the last but very important factor of muscles' stimulation. That is a loading weight . Such schema envisages using weight, with which we can do 7 repetitions only. It means we can say that this training envisages a work with maximal weights. More proximate training's schema, where a number of sets depends on the category only, determines a loading weight within 80-90% against a maximal only. (It's important! Maximal loading weight of this schema is a weight, with which we can do 7 repetitions at the set). Why? Let's try to apply following blow gradation to trainings' schemas:
- Initiative (learning stage)
- Experienced athlete “Expert” (growing stage)
- Professional (analyzing stage)
The main attribute of the initiative athlete is a non-adequate evaluation of loading weight, absence of needed concentration and coordination of movement. During such technique, it is not reasonable to talk about maximal weight, like a clear volume. The initiative athlete, even if he doesn't aware it, is using loading weight within 70-90% during his training. Therefore this schema, including division by categories without correction by sets, is responding to this area.
The experienced athlete is technically proficient in training. He has a developed weight scale for all muscles' groups. His maximal loading weight is not an abstract volume, but a customary category. Therefore a work by first schema may lead to overexertion and stagnancy. It looks paradoxically towards the classical method of progressive training's planning. However, it is really so. And it is connected with an ability to work in extreme loading conditions. More detailed “seting” system is important for this training area, when loading volume for the training is calculated within 2 units of energy balance.
Finally the professional is the athlete, who has a big experience and has gained an ability to feel possibilities of own muscles' structure. His training looks like schema for beginning athlete, excluding the fact that weight in some exercises is decreasing to 80-90% against maximal, according to his own choice. By this moment a significant muscles' mass is already gained and its proportion plays a paramount role. Despite on what literate is the training in the first two areas, muscles structure requires correction and polish. That is manipulation with loading weight allows making additional accent to rework one or another group. In actual fact we cannot load all muscles by maximal force, and then the rest with hyper-maximal. It will definitely lead us to a full stop. We have to re-distribute weighting. If we return to the beginning of a description, we can note that correction is available at the beginner's area. But here it is limited by re-distribution of setes. Weight correction is a more higher stage.
What is leap to everybody's eyes, which is very experienced in classical schemas of trainings? First of all it is that there is no habitual distribution such as on Monday — breast, back, triceps and etc. It is based on mechanical sequence of transmitting efforts to bony-muscular apparatus. Therefore affirmations, which are in the basis of classical training methods such as “different time of renovating tibia and back's muscles, first are renovating fast, second ones slowly and etc.”, in the current situation it doesn't matter.
The main condition, on which the whole system is based, is an external action, i.e. loading weight. It epitomizes a definition “weighting”. It is necessary to be aware that definition “different renovating tine” is absolutely abstract. We can overload tibia's muscles so they will be recovered during a week, the back within 3 days and at the same time we can achieve a counter result. It is difficult to determine a criterion of weighting by such method of muscles compare. Furthermore the most effectiveness for developing muscular mass is basic exercises. They are involving all muscular groups almost.
Second that can cause a lot of raised eyebrows of masters is that muscles' groups of first tier such as breast, back, deltas, lumbar and etc. are trained in all categories. At the same time forearms and tibias are trained in the last two categories only. Classical methodic requires a counter proportion. It is recommended to “punish” tibia and forearms every training, while breast and back only 1 time per week. It is necessary to look at the energy basis of the program. Muscles of the first tier cannot be loaded round about all other groups, this is a definition and isolated exercises decrease a degree of using other tiers. Therefore all muscles suffer a load even during the training of first category of complexity. But in it (10th category) an energy potential of the organism is decreased and it cannot be missed. And during its growing, a load is increasing towards below located tiers. So in categories 3 and 3.5, the muscles of limbs are suffering a very high loading, which is sported by a high-energy balance. RR considers the organism as an aggregate, including certain sequence in applying external loading. It is not effective to consider separate muscular group out of a whole skeleton.
Third issue will definitely arise during this schema consideration. Why is there only one set in each exercise? It is really that classic methodic may include 10 sets. It is reasonable to return to the definition of “loading criterion”. It is noted that loading weight cab be considered as main and only objective criterion. For specified exercises, the loading weight will be a constant, which is not depending on psychophysical parameters of the organism. It means in a separate taken exercise we have a standard load to a concrete muscular group, determined by the loading weight. We can do only 1 set of 7 repetitions with this weight. If we can repeat second set in 30 minutes with the same weight and number of repetitions, then it means that we didn't use a maximal load in the first set. Here we can talk about a area of action's effectiveness. Let make a conclusion. In the context of RR, the only set under an assigned exercise is effective. All other variants are a core of manipulation with weight and trajectory of its application.
Lets tell some words about energy balance's vibrations. It is necessary to mention that major vibrations are within 2-weeks circle, and their amplitude can be presented by the significant value. However, a background area is being changed in more long terms' intervals also. Therefore, extreme training's categories (0 and 3.5) will be not fixed often. It should not provoke sadness; as such schema will definitely insure you against over-training and stagnation, which periods are longer and regrettable that awaiting for “records” in category 3.5.
So, what must we do in order to start training in resonance synchronization? There is a table in section “training” that sequentially includes tiers, muscular groups and exercises. Exercises, mentioned in paragraphs, are being corrected. It means you can develop an individual training schema, including maximal weight. The only condition is accordance of the exercise towards tier and muscles group. The program works only with number of sets or each training, depending on current energy balance. “By reserve” button returns to initial data of the table. “Save as” button keeps your own modification for archive or further using.
RESUME:
Training date is calculated on the basis of map's indicators. Markers of yellow and red fields have to be located in the top half-cycle. Such localization is strongly repeating every 48 hours, so training days will be going according to schema – in 1 day. Movements , considering Sunday and holidays are not admitted . It is better to pass the training than change a rhythm. Then in the training day, you must look at program's indicators by a number of involved tiers and exercises according to the mentioned above schema. It is recommended to make calculations 2-3 times, as some times non-correct value of coefficients may be given.
The main condition of the training is to choose a loading weight for each exercise and generation of maximal efforts in set for execution not more than 7 repetitions. 1 exercise should have one set. Lets follow 30 seconds interval between the sets.
If you can find a partner by the training with close cycle indicators, you may significantly improve training effectiveness. Don't forget that you will need some time for loading synchronizing, as well as certain skills in equipment's preparation.