Zitat:
First let me clarify that HST is based on physiologically sound principles, not numbers. In short, they are:
Progressive load
Training volume
Training frequency
Conditioning (Repeated Bout effect)/Strategic Deconditioning
So we are dealing with 4 basic issues, Load, Volume, Frequency and Conditioning. Within these basic factors we have reps, sets, and rest. HST differs from previous training methods in many aspects, but particularly in how it incorporates knowledge of how the "cell" physiologically responds to the training stimulus in its methodology. Previous methods focus on effort (A.K.A Intensity), current voluntary strength, and psychological factors such as fatigue and variety (i.e. many different exercises).
The number of Reps is determined by the minimum effective load (this changes over time based on Conditioning)
The number of Sets is determined by the minimum effective volume (this changes over time according to current load and Conditioning status.)
The Rest between sets is determined by the amount of time required to regain sufficient strength to successfully achieve the minimum effective Volume.
The Frequency (rest between workouts) is determined by the ability of the CNS to recover sufficiently to maintain baseline "health" indicators. It is also determined by the time course of genetic expression resultant from the previous workout.
The interval of Strategic Deconditioning (SD) is determined by the time course of adaptation to the individuals maximum weight loads. In other words, SD is required to reset growth potential after plateauing. The duration of SD is determined by the level of conditioning attained during the training cycle.
Was ich nicht so ganz verstehe, ist der zweite Teil. Er spricht hier vom "minimum effective load" und dem "minimum effective volume". Daß es ein kleinstes, effektives Gewicht bzw. Volumen gibt, ist irgendwie klar, aber es wird nicht gesagt wie man das bestimmen kann?