The rest interval between developmental workouts should be such that by the beginning of the next workout the athlete's body is in the supercompensation phase. It is not difficult to determine this: if at a subsequent training session an athlete with the same intensity of volitional efforts exceeds the comparable indicators of the previous training session, then the recovery was successful. When at the next training session the number of pull-ups in the series turns out to be the same or even less than the previous one, the athlete most likely did not have enough time to recover and he should not conduct a developmental training session.

In those rare cases when an athlete on a developmental course can afford to rest between series for at least an hour, the recovery of the body's energy capabilities proceeds at a faster pace and there is a temptation to do developmental workouts every other day, for example, on Monday, Wednesday and Friday. But in this case, you need to remember that three developmental workouts in a row is a risk of overtraining, four developmental workouts in a row is a big risk of overtraining, and five developmental workouts in a row are tantamount to suicide.

With 10-15 minute rest intervals between series, it may take several days for the body to recover from a developing load, therefore, if an exclusively repetitive-serial training method is used in pull-up training, an alternation of developing, restoring and supporting loads, or only developing and restoring (t.e. alternating heavy and light loads).

If several developmental training sessions are carried out in a row, then after that a period with a reduced volume of load must be provided. No need to save on the restoration of the body. The rest interval between workouts is one of the parameters of the training load, and not the least important, since the increase in the athlete's functional capabilities occurs precisely in the process of recovery during the rest period between workouts.

Overtraining | peretren

The functional reserves of adaptation are not unlimited. If we mentally imagine the adaptive resource of the organism in the form of a barrel of water, and those areas of life in which this resource is spent, in the form of empty buckets, then for For successful adaptation, it is necessary, figuratively speaking, to fill the corresponding buckets with water from a barrel. Let's scoop up one bucket for work, another for the family, fill a couple of buckets for sports, allocate half a bucket for study, and after that we are surprised to find that the water in the barrel is over - the adaptation resource has been exhausted. Although the body copes with all our needs, it is clearly working at the limit of its capabilities. But what to do if a cold catches on inopportunely, the fight against which requires no less than “half a bucket of adaptation”? That's right, you will have to drain water from other buckets, removing forces to fight the disease from less vital areas, for example, from the field of sports. Can you guess what will happen to sports results in this case? Naturally, they will fall. An athlete has not yet been born who pulls up better with a temperature of 39.9 than with 36.6. But sickness is an extreme case. Much more common are such things as, for example, late sittings in front of the TV or a party with friends. When a sleepless night is superimposed on a developmental workout, the result rests. This is just the case when it is better to postpone the training on time than to do it untimely.

Training with sets to failure requires significant physical and mental stress. Therefore, it is best to start such training when the body has the energy to successfully adapt to the loads. For example, immediately after the end of the winter season, when, on the one hand, the athlete is in good shape (in pull-ups), and on the other hand, part of the adaptive resource previously used in ski training is released and can be directed to pull-up training. This is exactly the case when, in pursuit of two hares, they both catch up.

What should be the number of approaches? How much time to rest between sets?
In order to determine the optimal number of repetitions and rest between them, you should understand why the interval training method is generally used - the method of alternating load and rest.

Loads that are repeated after a certain rest interval are used to have a stronger effect on the trained function. Depending on the characteristics of the processes occurring in the body, two principles of interaction can be distinguished loads during one training session.

In the simplest case, the effect achieved during each approach does not depend on the previous load. The rest time between sets, in this case, is not strictly regulated, it should only be sufficient to restore strength in order to be able to repeat the subsequent set at the required power level. The overall effect of such training is simply the sum of the training effects achieved during the individual sets. An example is training aimed at developing muscle glycolytic capacity, the urgent tactical goal of which is to significantly deplete muscle glycogen stores in order to provoke its over-recovery during the rest period. During one approach, a certain amount of glycogen is consumed, proportional to the work performed. Lactic acid, accumulated in the muscle as a result of the glycolytic method of ATP recovery, stops work long before the depletion of glycogen stores in the muscle. By repeating the load many times after resting enough to significantly remove lactic acid from the muscle, a significant decrease in glycogen concentration can be achieved.

For certain training purposes, the effect of the subsequent load can not only linearly add up to the effect obtained in the previous approach, but also enhance it. So, for example, in the case of a short intense load, the maximum oxygen consumption is observed not during the approach itself, but somewhat later, when the so-called “return of oxygen debt” occurs - restoration due to oxygen oxidation of the level of macroenergy phosphates (ATP and creatine phosphate) consumed during intensive work. The task of repeated loads after a significant restoration of the level of macroenergy phosphates, but with a high level of oxygen consumption remaining for some time, leads to an increase in the level of oxygen consumption from set to set, which has a stronger training effect on the aerobic capacity of the body. In the example under consideration, the rest between sets can no longer be arbitrary, since repeated exercise after the return of oxygen consumption to the level corresponding to the state of rest will not give the necessary training effect. Speed the recovery of macroenergy phosphates is approximately equal to the rate of their consumption, so the rest after the load, in the example under consideration, should coincide in duration with the duration of the load itself, for example, 30 seconds of work -30 seconds of rest.

According to what rules should the training effects from repeated loads during one training session be summed up if the goal of training is the destruction of myofibrillar proteins? As I already mentioned, each subsequent approach, in terms of the degree of destructive effect on the muscles, is less effective than the previous ones, due to the gradual decrease in contraction power due to the residual accumulation of acidic metabolic products in the muscle. Obviously, in this case, the subsequent load cannot in any way enhance the effect of the previous one, other than a simple summation of microtraumas received during each individual approach. Therefore, rest between sets is not limited by any special conditions other than the time you have, and should provide a significant decrease in the concentration of lactic acid in the muscle so that the muscle can again develop the maximum rate of energy expenditure. The complete removal of lactic acid from the muscle, with its significant accumulation, is ensured only after a few hours after the load, but 5-10 minutes are enough to significantly reduce the concentration of lactic acid in the muscle - for small muscles, or when working not associated with a significant accumulation of lactic acid, and 10 20 minutes - for large muscle groups, or with strong acidification of the muscles during the approach. It is such a long rest between sets that will provide the maximum effect from repetitive loads in the type of training we are considering. The short rest interval that many bodybuilders love so much, providing a feeling of "pumping" the muscles, only leads to maximum acidification of the muscles and blood, which can be useful for developing the body's resistance to lowering the pH of the internal environment, but is not directly related to stimulating subsequent muscle growth.

And so, over time, we figured out the rest. What is the optimal number of approaches?

As you understand, lactic acid is not completely removed from the muscle even with a rest between sets of 10-20 minutes, that is, the developed contraction power in each subsequent approach will be somewhat lower than in the previous one. It makes sense to set a repeated load on a muscle only at a certain required level of intensity, therefore, after a significant decrease in the power of the muscles developed during the approach, the load on this muscle should be stopped. Experiments show that the turning point in the developed power occurs on average after the 5th 6th set in the exercise, apparently, it is this number of sets for training