Learn how to train slow muscle fibers to gain mass and improve performance. The technique is relevant for everyone leading a healthy lifestyle. Professor Seluyanov has developed a method of static-dynamic training. Today this method is being discussed quite vigorously. Learn about statodynamics in bodybuilding according to Seluyanov.
Statodynamic training (statodynamics) is a technique in which movement must be performed in a small amplitude with constant muscle tension. It is also important to maintain a low pace by doing the exercise for 40 or 50 seconds. This increases the acidification of the muscles. The range of repetitions is from 15 to 25. To obtain a greater effect, it is necessary to maintain a pause at the moment of maximum contraction of muscle tissues, the duration of which is from 5 to 10 seconds. This training technique is primarily effective for the development of slow-type fibers.
Let's look at the static dynamics in bodybuilding according to Seluyanov using the example of squats. Having descended to a parallel position of the thigh relative to the ground, you must begin to slowly ascend with a small amplitude, ranging from 10 to 15 degrees. Simply put, you need to perform slow up and down movements. Work in this mode should be from 30 seconds to one minute. If a burning sensation does not appear in the muscles, then after a half-minute pause, it is necessary to repeat the exercise.
The effectiveness of statodynamics in bodybuilding according to Seluyanov
Professor Seluyanov recommended using his technique to increase strength indicators and develop aerobic capabilities of the body. It should be said that this system was not created by Seluyanov, but only popularized in Russia. This technique is very similar to the more popular one called partial repetitions. It is also worth noting that to date, no studies have been conducted on the effectiveness of statodynamics in comparison with the usual method of training.
Thus, it is now difficult to say how much statodynamics in bodybuilding according to Seluyanov is effective for accelerating muscle tissue hypertrophy. Also, there is still no scientific evidence that low-intensity movements can acidify the muscles more. Several studies have shown that partial-amplitude work is less effective than full-range movement.
Despite the lack of a scientific basis for the effectiveness of this training method, athletes are increasingly resorting to it. Since the basis of the technique is the constant tension of muscle tissues, this leads to a violation of the blood supply to the tissues and, as a result, the degree of acidification of the muscles should increase. Also an important point here is the fact that slow muscle fibers acidify much more strongly.
During rest, when blood flow is restored, a more pronounced pumping effect should also be created. This, in turn, increases the concentration of anabolic hormones, which is very beneficial for gaining mass.
To focus on slow fibers, Professor Seluyanov suggested using small weights of weights, ranging from 20 to 60 percent of the maximum. At the same time, a similar technique was used long before Seluyanov, and its creator was Joe Weider. In the classical version of statodynamics, there were no restrictions on the working weight and the pace of movements.
Partial range of motion according to Seluyanov
On the network you can find a video of Ronnie Coleman performing several exercises on the method of static dynamics in bodybuilding according to Seluyanov. Let's take a look at how the bottom of the squat range differs from the top. First of all - the load on the muscles of the thigh. It is in the lower part of the trajectory that these muscles are used as actively as possible.
The higher the athlete rises, the fewer fibers are involved in the movement. In this case, most of the load is distributed between the spine and joints. This relaxes the muscles and restores blood flow to them. The body manages to restore the ATP supply and a new repetition can be performed with greater force.
Since the work on the method of statodynamics is carried out only in the lower part of the trajectory, the muscles are in constant tension. This causes a reduction in the maximum number of fibers, including slow ones. Thus, the athlete can achieve hypertrophy much faster. Statodynamics in bodybuilding according to Seluyanov will be especially useful for athletes whose muscle tissues are dominated by slow fibers.
If you turn to Ronnie Coleman again and analyze the bench press in his performance, you can get the same results as in squats. When working in partial amplitude, Ronnie immediately after touching the chest projectile pushes it sharply up and stops halfway through the trajectory. If you want to maximize the load on the muscles of the chest, then when performing the bench press in the lying position, you should use the method of static-dynamic training.
Lecture by Professor Seluyanov on muscle training methods in bodybuilding:
