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Hypertrophy Training

The hypertrophy training is performed to increase muscle mass and muscle diameter. As the muscle mass increases the muscle strength increases correspondingly. The exercise concept of the here described method is called progressive resistance training. That means that at every single training session the exercise intensity is increased. The intensity or load of the repetitions is high enough that just 6 to 12 repetitions can be performed. The athlete is hanging at the TURNTILLBURN with such a load that just 6 to 12 times a rolling in and out movement can be performed. The feet placed on a chair can thereby relief the body weight to an appropriate amount. During the 6 to 12 repetitions the load can be changed as well. For instance the first 3 repetitions can be loaded maximally the fourth to the sixth with medium force and the seventh to the tenth minimally.

The fact that the exercise intensity can be changed during the repetitions is the big advantage of the TURNTILLBURN. The optimum load of every single repetition can be achieved in this manner and makes it more efficiently than every other training system for the finger flexor muscles.

The amount of training has to be adjusted to the performance of the athlete. For beginners it is enough to exercise ones a week while professionals need much more training. Different studies showed that 3 training sessions in a week are more efficiently than one or two but may also be more efficiently than four or five.

Again a short explanation of the expressions used in the description of the training plans are described below. A training unit or unit is one training session in a day. 3 units per week means that there are 3 training session in a week. One series are a couple or more single movements performed in succession. Ten rolling in and out movements in succession are one series. One repetition is one single movement.

Exercise plan for dynamically excentric and concentric training for hypertrophy
rolling in and out movement under load in succession, 1 to 2 seconds per every single movement

units 1 - 3 / week
series 4 - 10 / unit, recreation 3 - 6 minutes between the series
repetitions 6 - 12 / series, load as high that muscles get completely tired

With this kind of training, the rolling in and out movement under load, the strength of this specific movement is exercised. This training is called dynamic excentric - concentric Exercise. Studies showed that with a static training, load against a movement without moving the joint at all, the increase of strength could be doubled with the same amount of training. The increase of force however was only at the given position of the joint. Rock climbers use grips of a great amount of different shapes and therefore need their finger flexors to work in a lot of different positions. Therefore the muscles have to be exercised over the whole range of motion. TURNTILLBURN is device which meets this requirements.

Exercise plan for static (isometric) training for hypertrophy,
simple hanging without any movement

units 1 - 3 / week
series 4 - 10 / unit, recreation 3 - 6 minutes between the series
repetitions 5 - 10 / series, one repetition represents hanging at the TURNTILLBURN without movement for 5 - 10 seconds, load high enough to get completely tired after the 5 - 10 seconds, vary joint position

Both kinds of training, dynamic and static, can be combined. An isolated excentric training can be performed as well and is useful for rehabilitation for injured tendons and ligaments. The combined excentric - concetric training makes fun at most, is motivating and gives you a burning feeling in your underarms, as it is presumed by the name TURNTILLBURN.