[-=ALX=-]

datto,
החלוקה במקרה של השאלה דווקא נכונה מפני שלא כל סיבי השריר(יח' מוטוריות אם תרצה) משתתפים במהלך העבודה

BigWolf,
התשובה לשאלה שלך היא שSS לא עונה לצורך זה...
יחד עם זאת היא תוכנית מאוד אפקטיבית

הקטע הבא יבהיר לך מס' דברים(מקווה שאתה בסדר באנגלית):

קטע מספר שמבוסס על חומר של המאמן FRANS BOSCH(לקוח כנראה מScience and Practice of Strength Training של Zatsiorsky)

"Suppose an athlete is lifting the barbell to 12 RM with a given rate of one lift per second. The muscle subjected to training consists of MUs having different endurance times from 1 to perhaps 100 seconds (in reality, some slow MU's have a much greater endurance time; they may be active for dozens of minutes without any sign of fatigue). The maximal number of lifts to fatigue among MU's varies, naturally, from 1 to 100. If the athlete lifts the barbell only one time, one division of the MUs is recruited and the second is not. According the the size principle, the slow fatigue-resistant MUs are recruited first. After several lifts, some of the recruited MUs become fatigued. Obviously, MUs possessing the shortest endurance time become exhausted. After six repetitions, for instance, only MUs with an endurance time under 6s are exhausted. Since the exhausted MUs cannot now develop the same tension as the beginning, new MUs are recruited. These newly recruited MUs are fast and non resistant to fatigue. Thus they become exhausted very quickly If only 10 lifts of the 12 maximum possible are performed, the entire population of MUs is distributed into three divisions.
1. MU's that are not fatigued are not trained. All MUs having an endurance time above 10s are in this category. It is evident that this subpopulation consist of slow MUs. The slow MUs are recruited at a low level of the required force and thus are activated regularly during everyday activities. Nevertheless, without special training their force does not increase. The conclusion that seems warranted from this finding is that it is very difficult to increase the maximal force of slow, fatigue-resistant MUs. Thus, a positive correlation exists between strength enhancement and the percentage of fast-twitch muscle fibers. Individuals with a higher percentage of fast MUs not only tend to be stronger but also gain strength faster as a result of strength training.


2. MUs that are recruited and exhausted. These are the only MUs subjected to a training stimulus in this set. These MUs possess intermediate features. In this subpopulation, there are no slowest MUs (recruited but not fatigued) or fastest MU's (not recruited). The "corridor" of MUs subjected to a training stimulus may be relatively "narrow" or relatively "broad" depending on the weight lifted and the number of rebetitions in a set. One objective of a strength program can be to increase the supopulation of MUs influenced by training, or to broaden the corridor.

3. MUs that are not reccruited and therefore not trained. If the exercise is performed to failure (repeated effort method), the picture is changed in the final lifts. A maximal number of available MUs are not recruited. All MUs are divided into two supopulations: exhausted (fatigued) and nonexhausted (nonfatigued). The training efffect is substantial on the first group only. If the total number of repetitions is below 12, all MUs with endurance times above 12s fall into the second group, in spite of their early recuritment, these MUs are not exhausted (because of their high endurance).

When maximal weights are lifted (maximal effort method), the MU corridor includes a smaller number of MU's than is the case when a submaximal weight if lifted a maximum possible number of repetitions. This is certainly a disadvantage for the method of maximal efforts. Only fast MUs are subjected to the training effect in this case. However, the advantages of the method outweigh any drawbacks.