Trong mt chng trnh tp luyn gm c 4 nguyn t cn bn: 1/Intensity ( nng): d hiu hn l trng lng t s dng trong bi tp.

S t cng nng = Intensity cng cao. Lu : im tng i nng y chnh l kh nng ca bn. Nu bn ch c th y 50kg 1 ci maximum, th 50kg chnh l 100% maximum Intensity. Nu bn y 50kg c 5 ci ht sc, th ch l 80% maximum Intensity ca bn Density (mt ): d hiu, l tng s reps (ln lp) trong mt khong thi gian nht nh. Chng hn bn tp 3 hip 8 reps trong 10 pht, th 3x8=24reps/10 pht. Cng nhiu reps trong 10 = Density cng cao. Volume (th tch): y l th tch ca bui tp. y l nguyn t tng i nht bi v mun xc nh n phi nhm bng tng s reps trong bui tp X cht lng ca reps (m h). Chng hn nu c bui tp bn ht t c 100 ci, th Volume vn thp hn nu bn trng chui ht t 50 ci, bi v trng lng ca rep trng chui ht t cao hn nhiu so vi ht t bnh thng. S reps cng cao v cht lng ca bi tp cng cao = Volume cng cao. Frequency ( thng xuyn): bn tp nhm c/phn c th bao nhiu ngy/tun. Cng thng xuyn = Frequency cng cao. 4 nguyn t c lin h cht ch vi nhau, v c gii hng bng SelfPotential tc l Kh Nng ca c th bn. Hay ni cch khc l gien ca bn tt ti mc no. Gien cng tt th kh nng hi phc cng tt, v kh nng bn tng cao tt c cc nguyn t d hn (tp luyn khng ngng ngh). Kh Nng ny l gii hn tng i c nh, kh thay i. Tuy nhin dinh dng, gic ng, li sng, v c Steroid u c th gip tng Kh Nng ca bn. Ngi tp luyn cng lu nm th Kh Nng cng tt hn so vi ngi mi tp. Kh Nng ca bn gii hn th ny: Tng Nng (Intensity) ln qu cao, th bn ch y c 1-2 ci, v phi ngh mt lu hn trc khi y li hip tip theo ngha l Mt ca bn gim, v ng thi Th Tch cng s gim theo (qu t reps). -Nu bn mun tng c mt (ngh t hn), c bp bn s sm chu thua v s b t . -Nu bn mun tng c Th Tch, tp vi ting ng h 1 bui, th ngy hm sau bn s nm lit ging, Tnh Thng Xuyn s gim. Tng Mt (Density) ln qu cao, ngha l tp ht hip ny ti hip khc (nhiu reps) khng ngh - th bt buc bn s phi dng t nh hn

(Intensity thp).Nu bn mun tng c Th Tch, tp vi ting ng h, th c th bn s chu thua v vic chng mt, i ma, ngt xu l bnh thng. Tng Th Tch (Volume) ln qu cao, th nh ni trc, Nng v Mt u phi gim nu khng bn s khng tp ni trong vi ting ng h Thng Xuyn (Frequency): Frequency chu nh hng trc tip t Th Tch (lng tpX cht lng tp). Th Tch tng ln bao nhiu th Thng Xuyn phi gim i by nhiu, ch yu c th c thi gian hi phc. Nu tp cht lng, tp nhiu (Th Tch caoth s dn ti Over Training, qu sc c th v s khng c tin b.

Cch tinh chnh cc nguyn t khi luyn tp tng c (Hypertrophy) mnh tm gn li nhng ct li cn bn ca chng trnh tp Hypertrophy: 1/Ti u Th tch bui tp 2/S dng nng 6-12 nhp ti a v tng s nhp 50-100 (ty nng) 3/Thi gian ngh gia hip cng ngn cng tt nhng khng lm gim qu 10% kh nng thc hin bi tp 4/Tp 2-3 ln 1 tun ty theo kh nng hi phc ca nhm c. ____________________________________________________ Nguyn t quan trng nht: Th tch (Volume) T kha: Muscle Fatique/Micro-Trauma(s mt mi/tn thng vi t ca c bp) tm gn li ca bi ny: c bp tng trng, th cn phi c s kch thch (stimulation) kch thch l s mt mi/tn thng vi t. t c kch thch th ta cn c 1 th tch thch hp. Ni ngy th thth tch cng ln (tp nng, nhiu, lu) th kch thch cng nhiu, nhng trn thc t nu th tch qu ln th c th s khng kh nng phc hi. Nh vy ta mun ti u th tch trong kh nng hi phc ca c th. Mnh xin nhc li ca bi c: Th tch bui tp (dnh cho 1 nhm c) = cht lng ( nng) mi nhp X tng s nhp (dnh cho 1 nhm c). Nhiu ngi hiu lm rng 1 bui lm c cng nhiu nhp l th tchcng ln. Nu ta la chn bi tp qu nh, lm c 20-50 nhp, th s lm c rt nhiu nhp trong bui tp, nhng v nng qu thp nn tng Volume vn thp. Vy cu hi l nu ch s dng nhp nh nh vy vi tng s nhp ln th c th tng c khng? Tr li l c, nhng khng ti u, khng ng k.

Vy nu tng nng ln cao nht th sao? Bn c th ngh vo 1 bui tp m dng mc t nng c 1-2 nhp ti a, bn s nng tng cng c bao nhiu nhp? Vi nng cao, bn s phi ngh gia hip lu hn, tng s nhp chn chn s gim, v c th bn khng tru b, nn th tch cng s gim. Mc d ni vy, vn c cch tng th tch ln vi nng cao, l tng thi gian tp. Bn c nhng Power Lifter xem, h ch tp nng 1-3 nhp ti a, nhng c th ca h th v cng s. Bi v h tp vi ting ng h, tng s nhp tp vn t con s tng i cao. Nhng l ni chuyn xa vi, h l VV chuyn nghip, Gien cc tt, n ng tp luyn, dng thuc... nn chuyn tng nng v th tch cng lc ch dnh ring cho h. Nu bn thch th thch c th ca mnh, th xin c vic t lch tp ti a th tch nh th, xem c th phn ng ra sao (mnh s vit bi Growing below Hypertrophy range tng c vi nng ti a sau). i vi ngi bnh thng nng ny l khng ti u cho Hypertrophy. Ni vng qua vng li, kt lun vn l th m ai cng bit ri kh lm ni mi, l nng ti u cho Hypertrophy: 6-12 nhp ti a. L do th cng n gin: bi v nng ny lm ti u th tch. nng ny va nng c gi tr trong phng trnh, nhng khng qu nng nh hng ti tng s nhp. Tuy nhin u tin, nhng khng c ngha l bn tp cng lu cng tng th tch v cng tt, bn phi nh l cn cc nguyn t khc nh thng xuyn trong phng trnh, mc d khng c bit quan trng trong Hypertrophy nhng cng khng c qu thp. Vi nng ti u trn, bn nn xc nh sau bao nhiu hip th kh nng thc hin bi tp ca mnh gim ng k (4-50% hip u) l du hiu bn tp cho bui tp(cho nhm c ). Vi bn thn mnh, thng l tng cng 50-70 nhp cho 1 nhm c ( nng 8 nhp ti a). Nh vy ta u tin v lm ti u th tch ri. Vy cn mt v thng xuyn nh th no? Chng ta s tng mt v thng xuyn ln cng cao cng tt ( tng thm kch thch i vi c) min l khng nh hng tiu cc ti kh nng hi phc hoc th tch. Mt cao ngha l thi gian ngh gia hip ngn. Cng ngn cng tt, nhng phi kh nng y t (s nhp ca 1 hip) khng gim i ng k (khng qu 10%). Chng hn Hip 1 bn y c 10 nhp, ngh 1pht, hip 2 y c 9-10 nhp, ngha l thi gian ngh . Nu hip 2 ch c 5-7 nhp, tc l thi gian ngh qu ngn (th tch s gim). Kh m ni chnh xc bn phi ngh bao lu, bi v l ty ngi, ty ng tc kh mc no t bn thn xc nh thi gian ngh thch hp cho mt bi tp, bn lm nh sau: ln u ngh gia hip 130, nu hip tip theo y c bng s nhp hip trc th gim thi gian, gim ti mc thi gian no thc hin c 90-100% hip trc l ti u.

 thng xuyn cng l 1 nguyn t ty thuc vo mi ngi, mi nhm c. Nguyn tc l cng thng xuyn cng tt nhng phi hi phc (v Hypertrophy l da vo vic xy dng, hi phc). Ring bn thn mnh th khng tin vo chuyn ch tp 1 ln/1 tun cho 1 nhm c. Tt nhin tp 1 nhm c mi ngy cng khng c. Mi nhm c cn thi gian hi phc khc nhau, chng hn bi Gnh T c th tp 3 hoc thm ch hn 3 ln 1 tun, nhng bi Deadlift ci ngi nhc t th ch nn tp nhiu nht 1 tun 1 ln bi v c lng di hi phc chm hn. ' thng xuyn' ny c tranh ci kh nhiu. Theo nhng g mnh c c, th i vi gii tp lu nm h u ng rng trong 1 hoc 2 nm u tp cng thng xuyn cng tt, thm ch c th hn 3 ln 1 tun. gii thch k hn v iu ny th mnh s vit nhiu trong mt bi ni v Strength Training. S lc l: vi nhng ngi mi tp hoc trong 1,2 nm u, thc s bn ch mi s dng c 30%, thm ch thp hn, kh nng tim tng ca c bp ca bn. Ngha l bn c th nng mc t 50kg c 8 nhp - tng cng 40 nhp trong bui tp - v cm thy rt l nng ri, c mi ri, 'th tch' v cht lng bui tp v cn vi ba ngy hi phc. Nhng s thc mc t 50kg cha thc s l nng ti a i vi c ca bn - bn ch nng c 50kg v h thn kinh iu khin cc si c (motor unit recruitment) cha pht trin ti a, cm gic au rt c (soreness) ch l h thn kinh cha quen vi kch thch thi. Mc t 50kg lm tn thng c ca bn cha nhiu ti mc cn phi ngh ngi nhiu ngy lin. Cn i vi nhng ngi tp lu nm ri, h thn kinh iu khin c bp pht trin ti a, th mc t 8 nhp ti a ca h mi thc s l mc t khng khip i vi c th h, v to tn thng h phi ngh ngi vi ba ngy hay c tun c c th hi phc. Nhng cng ch l 1 cch l lun. Chng hn theo mnh, mnh c th phn bc li l lun nh th ny: nn nh l tc pht trin ca c bp l c gii hn, d chng trnh c hp l ti mc no, nu tp qu thng xuyn (phng php dnh cho Strength Training), h thn kinh iu khin s pht trin nhanh hn, v bn s y c t nng hn thng thng - nh vy kch thch c pht trin bn li phi s dng lng t cn nng hn nhiu so vi ngi thng. Nht l khi bn t gn 100% kh nng tim tng, rt kh thm t na, th kim u ra kch thch. Ni theo ngn ng truyn ming ca Vit Nam l "Chai c", tc l qu khe y c rt nng nhng c li khng pht trin (c khng cn pht trin, v h thn kinh cm thy nh vy y mc t ri, cn g phi to cc Hormone to c na) Nh vy kt lun ca mnh ti u cho pht trin c, th vn l phi c ngy ngh cho nhm c gia cc bui tp.

Trong luyn tp, nhiu ngi hay khuyn khch thm ch khng nh l nhp c gng cui cng (fail reps) ca mi hip tp l rt quan trng cho Hypertrophy - nu khng tp ti nhp tht bi (go to failure) th hip tp

khng c tc dng my. L lun ny cng ng, bi v Hypertrophy l da trn Kch thch ( mt mi ca c), v nhp c gng cui cng ca mi hip l kch thch rt ln, gi tr cao vi Hypertrophy. Nhng nu nhn li, nu hip no bn cng rng nhp cui ny, th c c v thn kinh ca bn s xung sc rt nhanh, m bo kh nng thc hin bi tp ca hip sau s gim r rt (s nhp gim), v kt qu cui cng l tng 'th tch' gim. Lm 1 bi ton tru tng cho vui, gi s bn tp ti cng (fail) mi hip vi 4 hip (1 mc ta) trong bui tp, tng cng ch thc hin c 9+7+5+4=25 nhp cng gi tr cao ca nhp fail 0.5x4+25=27 im --trong khi nu bn dng trc nhp fail, gi li cht sc th bn s thc hin c 8+8+7+7=30 im, cng vi bn y ti nhp fail hip cui cng (khng cn g phi gi na) l 30.5 im. Vy theo bn l c nn y ti nhp tn cng t hip u khng? Theo mnh, vic y ht kh nng l iu nht thit phi lm. Nhng bn phi tp cm nhn c u l nhp cui cng ca hip, phi dng l khi bn phi c gng lm mi y ln c v bit chc l nhp k tip s y khng ni hoc phi y n gian, khng ng chun mi ln c. Nhp tht bi l 1 k thut c gi tr cao, nhng khng nn lm dng, hy tit kim n ti 1 hoc 2 hip cui ca bui tp vt kit sc ca c v ly thm vi im cng cho vic kch thch c pht trin.