Рекомендации относительно DER тренировки (например, свободные веса) для гипертрофии

	Умеренная нагрузка низкоскоростная	Традиционная	Эксцентрическая с перегрузкой
Тип сокращения	Кон и Экс	Кон и Экс	Экс (кон по выбору)
Упражнение	Одно и/или многосуставные	Одно и/или многосуставные	Одно и/или многосуставные
Нагрузка	≈50% РМ	8 – 10 РМ (диапазон 6 - 12) ≈75-80% РМ	Экс => 105% PM Кон => 60 – 75% РМ
Повторения	8 – 14 до мышечного утомления	8 – 10 до мышечного утомления или близко к нему	4 – 6
Подходы	1 – 3 в упражнении. Увеличиваются от 1 до 3- 4 для группы мышц	1 – 3 в упражнении. Увеличиваются от 1-2 до 3-6 для группы мышц	1 – 5 в упражнении. Увеличиваются от 1-2 до 3- 5 для группы мышц
Скорость и продолжительность повторения	Медленная Экс = 2 -3 секунды Кон = 2- 3 секунды	Умеренная Экс = 1- 2 секунды Кон = 1- 2 секунды	Медленная/умеренная Экс = 2 -4 секунды Кон = 1- 2 секунды
Отдых между подходами	30 – 60 секунд	60 – 180 секунд	120 – 180 секунд
Частота	2 – 3 занятия для мышечной группы в неделю	2 – 3 занятия для мышечной группы в неделю	1 – 3 занятия для мышечной группы в неделю
Комментарии	Метод подходит для начинающих и людей с плохой переносимостью высокого усилия	Рекомендации приведены для начинающих и средне тренированных людей, хорошо тренированным необходимо увеличить вариативность интенсивности и объёма	Преимущественно для продвинутых и элитных спортсменов. Прогрессивно, но осторожно увеличивать нагрузку и объём эксцентрической фазы
Кон – концентрический; Экс – эксцентрический; РМ – разовый максимум

Таблица 2.

Рекомендации относительно аккомодационной тренировки для гипертрофии

	Умеренно быстрая концентрическая	Медленная концентрическая	Аккомодационная эксцентрическая перегрузка
Метод	Изокинетическая или гидравлическая	Изокинетическая или гидравлическая	Изокинетическая или изоинерционный маховик
Мышечное сокращение	Кон	Кон	Экс и Кон (кон по выбору в изокинетической)
Упражнение	Одно и/или многосуставные	Одно и/или многосуставные	Одно и/или многосуставные
Усилие*	90 – 100%	90%	Экс = до 100% Кон = до 100%
Повторения	10 – 15		6 – 8
Подходы	3 – 6 в упражнении Прогрессия от 3 до 4 – 6 для группы мышц	3 – 5 в упражнении Прогрессия от 3 до 5 для группы мышц	1 – 5 в упражнении Прогрессия от 1- 2 до 4 – 5 для группы мышц
Скорость	120 – 2400/с	45 – 600/с	45 – 600/с
Отдых между повторениями и подходами, соответственно	1 – 2 секунды 60 – 120 секунд	5 секунд 120 секунд	0 – 5 секунд 120 секунд
Частота	3 – 5 занятий для группы мышц /неделю	3 занятия для группы мышц /неделю	2 занятия для группы мышц /неделю
Кон – концентрически, Экс – эксцентрический * - показывает уровень вращающего момента по отношению к максимальному моменту при данной скорости

Таблица 3.

Рекомендации относительно изометрической тренировки для гипертрофии

	Низкоинтенсивная	Высокоинтенсивная	Максимальной интенсивности
Выбор упражнения	Одно и/или многосуставное	Одно и/или многосуставное	Одно и/или многосуставное
Уровень вращающего момента	30 – 50% МПИС*	70 – 80% МПИС	100% МПИС
Повторения
Подходы	2 – 6 в упражнении Прогрессия от 2 до 4 – 6 на группу мышц	2 – 6 в упражнении Прогрессия от 2 до 4 – 6 на группу мышц	1 - 3 в упражнении Прогрессия от 1 до 3 подходов на группу мышц
Продолжительность напряжения	40 – 60 секунд, и до утомления мышц во время последних 1- 2 подходов	15 – 20 секунд, и до утомления мышц во время последних 1- 2 подходов	3 – 5 секунд
Отдых между повторениями и подходами соответственно	30 – 60 секунд	30 – 60 секунд	25 – 30 секунд 60 секунд
Частота	3 – 4 тренировки для мышечной группы/ неделю	3 – 4 тренировки для мышечной группы/ неделю	3 тренировки для мышечной группы/ неделю
Комментарии	Подходит для людей, не способных переносить высокое усилие и при ограничении в движениях, вызванных болью или травмой	Подходит для людей, не способных переносить близкие к максимуму усилия	Применять с осторожностью, избегая чрезмерной задержки дыхания и высокого давления

*-МПИС – максимальное произвольное изометрическое сокращение

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