Fitness method mnemotonia

Abstract

An exercise method providing an optimized anaerobic regime and combines the benefits from maximum intensity achieved in training to failure and short-term potentiated state of working muscles. The inventive method can be implemented in concentric, eccentric, partial repetitions, explosive, and isometric modes of muscle contraction. The inventive method predominantly targets type II muscle fibers, which represent the largest component of human musculature and lean body mass that can be altered via physical exercises. The name of the method is derived from Greek words “mnêmôn”—memory and “tonos”—tension related to muscle.

1 . An exercise method that aimed at development of muscular system, increase in lean body mass, strength, power, and overall conditioning of the body comprising of the following steps:
 a) A light dynamic warm-up, which should be performed in the same movement as the working exercise, i.e. specific warm-up, with 10-15 repetitions with weights of about 30% of one repetition maximum (1 RM). The purpose of this warm-up is to elevate muscle temperature and compliance, enhance motor unit excitability and neuromuscular function, and increase efficiency of physiological responses in subsequent exercises.   b) A “tuning” set, which should be performed at 90-95% of 1 RM with two or three repetitions. This set is designed to potentiate the muscles and prepare them for subsequent high intensity set. These heavy submaximal loads should stimulate muscles and elicit short-term enhanced state known as postactivation potentiation (PAP). Even if these 2 or 3 repetitions are the maximum, no additional partial movements or attempts should be made, as this set should not be perceived as training to failure.   c) A loading set, which should be performed to failure with submaximal loads of 80-90% of 1 RM. The rest interval between the tuning and the loading sets should be around 4-12 minutes to dissipate fatigue, while still taking advantage of the PAP. The number of repetitions in the loading set should be maximal to failure until no more repetitions can be made. The target number of repetitions in the loading set should aim to exceed the average established numbers for certain intensities as a percentage of 1 RM in unaltered condition.   
   
   
       2 . The method of  claim 1  in which: two or more preloading sets are used in the step b) to elicit greater PAP. One of the advantages of application of PAP is that the effect occurs long enough to perform more than just one stimulating preload. The modifications can be implemented in multiple preloading routines, in which two or more preloads of the same or different loads are performed several minutes prior to the loading set. These two or more preload tuning sets may target the same or different muscle groups. The loading set for a certain muscle group should be performed just once in a training session, as several full sets to failure for the same muscle group does not seem to be effectively implemented. Correspondingly, using two preloading sets for different muscles groups may be followed by two loading sets for these muscle groups. 
   
   
       3 . The method of  claim 1  in which: the intensity of the exercise can be further increased in the steps b) and/or c) by performing partial repetitions (“partial reps”). 
   
   
       4 . The method of  claim 1  in which: the intensity of the exercise can be further increased in the step c) by using forced repetitions (“forced reps”) leading to increase in the number of repetitions, with the help of a partner after the concentric failure in the loading set. 
   
   
       5 . The method of  claim 1  in which: the intensity of the exercise can be further increased in the steps b) and/or c) by performing movements in eccentric mode. 
   
   
       6 . The method of  claim 1  in which: the working load can be modified in the steps b) and/or c) by performing movements in explosive mode. 
   
   
       7 . The method of  claim 1  in which: the working load can be modified in the steps b) and/or c) by performing exercises in isometric mode.