{"id":566632,"date":"2024-05-14T10:00:16","date_gmt":"2024-05-14T08:00:16","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=566632"},"modified":"2025-05-21T14:46:31","modified_gmt":"2025-05-21T12:46:31","slug":"quanto-peso-sollevare-per-lo-sviluppo-muscolare-la-forza-o-la-perdita-di-peso","status":"publish","type":"post","link":"https:\/\/gymbeam.it\/blog\/quanto-peso-sollevare-per-lo-sviluppo-muscolare-la-forza-o-la-perdita-di-peso\/","title":{"rendered":"Quanto peso sollevare per lo sviluppo muscolare, la forza o la perdita di peso?"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.it\/blog\/quanto-peso-sollevare-per-lo-sviluppo-muscolare-la-forza-o-la-perdita-di-peso\/#Proc_vubec_resit_vhodnou_treninkovou_vahu\" title=\"Pro\u010d v\u016fbec \u0159e\u0161it vhodnou tr\u00e9ninkovou v\u00e1hu?\">Pro\u010d v\u016fbec \u0159e\u0161it vhodnou tr\u00e9ninkovou v\u00e1hu?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.it\/blog\/quanto-peso-sollevare-per-lo-sviluppo-muscolare-la-forza-o-la-perdita-di-peso\/#Jak_zjistit_vhodnou_zatez\" title=\"Jak zjistit vhodnou z\u00e1t\u011b\u017e?\">Jak zjistit vhodnou z\u00e1t\u011b\u017e?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.it\/blog\/quanto-peso-sollevare-per-lo-sviluppo-muscolare-la-forza-o-la-perdita-di-peso\/#Jakou_vahu_zvolit_podle_cile\" title=\"Jakou v\u00e1hu zvolit podle c\u00edle?\">Jakou v\u00e1hu zvolit podle c\u00edle?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.it\/blog\/quanto-peso-sollevare-per-lo-sviluppo-muscolare-la-forza-o-la-perdita-di-peso\/#Jake_mechanismy_stoji_za_rustem_svalu\" title=\"Jak\u00e9 mechanismy stoj\u00ed za r\u016fstem sval\u016f?\">Jak\u00e9 mechanismy stoj\u00ed za r\u016fstem sval\u016f?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.it\/blog\/quanto-peso-sollevare-per-lo-sviluppo-muscolare-la-forza-o-la-perdita-di-peso\/#Jakou_zatez_zvolit_pri_hubnuti\" title=\"Jakou z\u00e1t\u011b\u017e zvolit p\u0159i hubnut\u00ed?\">Jakou z\u00e1t\u011b\u017e zvolit p\u0159i hubnut\u00ed?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.it\/blog\/quanto-peso-sollevare-per-lo-sviluppo-muscolare-la-forza-o-la-perdita-di-peso\/#Jak_menit_zatez_behem_treninku\" title=\"Jak m\u011bnit z\u00e1t\u011b\u017e b\u011bhem tr\u00e9ninku?\">Jak m\u011bnit z\u00e1t\u011b\u017e b\u011bhem tr\u00e9ninku?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.it\/blog\/quanto-peso-sollevare-per-lo-sviluppo-muscolare-la-forza-o-la-perdita-di-peso\/#Jak_poznat_kdy_zvysit_vahu_na_cince\" title=\"Jak poznat, kdy zv\u00fd\u0161it v\u00e1hu na \u010dince?\">Jak poznat, kdy zv\u00fd\u0161it v\u00e1hu na \u010dince?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.it\/blog\/quanto-peso-sollevare-per-lo-sviluppo-muscolare-la-forza-o-la-perdita-di-peso\/#Periodizace_treninku\" title=\"Periodizace tr\u00e9ninku\">Periodizace tr\u00e9ninku<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.it\/blog\/quanto-peso-sollevare-per-lo-sviluppo-muscolare-la-forza-o-la-perdita-di-peso\/#Co_si_z_toho_vzit\" title=\"Co si z toho vz\u00edt?\">Co si z toho vz\u00edt?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>U\u017e n\u011bjak\u00fd ten p\u00e1tek cvi\u010d\u00edte, a v\u00fdsledky po\u0159\u00e1d nikde? Mo\u017en\u00e1 zved\u00e1te \u0161patn\u011b zvolenou v\u00e1hu na \u010dince nebo tr\u00e9nujete p\u0159\u00edli\u0161 dlouho beze zm\u011bny a va\u0161e t\u011blo u\u017e na z\u00e1t\u011b\u017e p\u0159estalo reagovat. <strong>Spr\u00e1vn\u011b vybran\u00e1 hmotnost je toti\u017e takov\u00fdm game changerem <\/strong>v ot\u00e1zce budov\u00e1n\u00ed s\u00edly, svalov\u00e9 vytrvalosti i r\u016fstu svalov\u00e9 hmoty. V \u010dl\u00e1nku se nau\u010d\u00edte spr\u00e1vn\u011b si nastavit tr\u00e9ninkovou z\u00e1t\u011b\u017e, vyhnout se stagnaci, a bl\u00ed\u017ee se tak posunout stanoven\u00fdm c\u00edl\u016fm. <\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Proc_vubec_resit_vhodnou_treninkovou_vahu\"><\/span>Pro\u010d v\u016fbec \u0159e\u0161it vhodnou tr\u00e9ninkovou v\u00e1hu?<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p>Z\u00e1t\u011b\u017e, kterou si p\u0159i cvi\u010den\u00ed zvol\u00edte, je jedna z prom\u011bnn\u00fdch rozhoduj\u00edc\u00edch o \u00fasp\u011bchu \u010di ne\u00fasp\u011bchu tr\u00e9ninkov\u00e9ho programu. V prvn\u00ed \u0159ad\u011b je proto d\u016fle\u017eit\u00e9 v\u011bd\u011bt, \u010deho chcete tr\u00e9ninkem dos\u00e1hnout? Jedin\u011b podle odpov\u011bdi na tuto zd\u00e1nliv\u011b jednoduchou ot\u00e1zku m\u016f\u017eete zvolit vhodn\u00fd n\u00e1stroj v podob\u011b spr\u00e1vn\u011b stanoven\u00e9 z\u00e1t\u011b\u017ee.<strong> Pokud bude p\u0159\u00edli\u0161 mal\u00e1 a odcvi\u010d\u00edte s n\u00ed n\u00edzk\u00fd po\u010det opakov\u00e1n\u00ed, svaly nedostanou dostate\u010dn\u00fd impuls pro r\u016fst ani zes\u00edlen\u00ed. <\/strong>N\u011bjak\u00e9 v\u00fdsledky ur\u010dit\u011b zaznamen\u00e1te, zejm\u00e9na pak v za\u010d\u00e1tc\u00edch. Spr\u00e1vn\u00e9 z\u00e1va\u017e\u00ed v\u00e1s ale m\u016f\u017ee posunout ve h\u0159e se \u017eelezem o dost d\u00e1l. <\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>V p\u0159\u00edpad\u011b, \u017ee to naopak <strong>se z\u00e1t\u011b\u017e\u00ed p\u0159e\u017eenete a budete tr\u00e9novat t\u0159eba jen maxim\u00e1lky, zvy\u0161ujete riziko zran\u011bn\u00ed, <\/strong>p\u0159\u00edli\u0161 zat\u011b\u017eujete nervov\u00fd syst\u00e9m a o korektn\u00ed technice u\u017e ani nemluv\u011b. Budete sice p\u0159ekon\u00e1vat velk\u00fd odpor, ale t\u00edm, \u017ee zvl\u00e1dnete jen 1 opakov\u00e1n\u00ed, se zbyte\u010dn\u011b ochuzujete o ide\u00e1ln\u00ed koktejl v\u0161ech tr\u00e9ninkov\u00fdch prom\u011bnn\u00fdch na r\u016fst sval\u016f i s\u00edly.<\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>Pokud chcete sv\u016fj \u010das v posilovn\u011b tr\u00e1vit efektivn\u011b, je pot\u0159eba zvolit optim\u00e1ln\u00ed tr\u00e9ninkov\u00fd pl\u00e1n se spr\u00e1vnou z\u00e1t\u011b\u017e\u00ed, kter\u00fd respektuje va\u0161e c\u00edle. <\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h3 class=\"wp-block-heading\">Mus\u00edte hned p\u0159em\u00fd\u0161let nad ide\u00e1ln\u00ed z\u00e1t\u011b\u017e\u00ed, kdy\u017e teprve za\u010d\u00edn\u00e1te cvi\u010dit?<\/h3>\n\n<p>Za\u010d\u00e1te\u010dn\u00edci by se v prvn\u00edch t\u00fddnech tr\u00e9ninku m\u011bli v\u011bnovat hlavn\u011b<strong> u\u010den\u00ed spr\u00e1vn\u00e9 techniky z\u00e1kladn\u00edch cvik\u016f, jako je d\u0159ep nebo klik. <\/strong>Jako z\u00e1t\u011b\u017e jim tak na startu sta\u010d\u00ed vlastn\u00ed v\u00e1ha nebo lehce nalo\u017een\u00e1 \u010dinka. Kdy\u017e si techniku osvoj\u00ed a jsou u\u017e v proveden\u00ed cvik\u016f jist\u011bj\u0161\u00ed, mohou p\u0159ej\u00edt na testov\u00e1n\u00ed a vyb\u00edr\u00e1n\u00ed vhodn\u00e9 z\u00e1t\u011b\u017ee. <\/p>\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/01\/EOS_8370-1124x749.jpg\" alt=\"S jakou v&#xE1;hou by m&#x11B;li cvi&#x10D;it za&#x10D;&#xE1;ten&#xED;ci?\" class=\"wp-image-415195\" width=\"843\" height=\"562\" title=\"S jakou v&#xE1;hou by m&#x11B;li cvi&#x10D;it za&#x10D;&#xE1;ten&#xED;ci?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/EOS_8370-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/EOS_8370-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/EOS_8370-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/EOS_8370-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Jak_zjistit_vhodnou_zatez\"><\/span>Jak zjistit vhodnou z\u00e1t\u011b\u017e?<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p>Zp\u016fsob\u016f, jak zjistit, kolik si nalo\u017eit na <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/olympijska-tyc-eternal-power-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">osu<\/a> nebo jak t\u011b\u017ekou si vybrat <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/hexagonalni-jednorucka-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">jednoru\u010dku<\/a>, existuje n\u011bkolik. T\u00edm nejb\u011b\u017en\u011bj\u0161\u00edm je u\u017e od dob zlat\u00e9 \u00e9ry kulturistiky ur\u010den\u00ed <strong>1RM<\/strong> (one-repetition maximum) neboli 1 opakov\u00e1n\u00ed s maxim\u00e1ln\u00ed vahou. <strong>Jedn\u00e1 se o nejvy\u0161\u0161\u00ed hmotnost, kterou zvl\u00e1dnete zvednout 1kr\u00e1t s udr\u017een\u00edm spr\u00e1vn\u00e9 techniky. <\/strong>Na dal\u0161\u00ed opakov\u00e1n\u00ed by v\u00e1m u\u017e nem\u011bla zb\u00fdt s\u00edla ani energie. Od 1RM se pak odv\u00edj\u00ed pracovn\u00ed hmotnost, se kterou m\u00e1te cvi\u010dit pro dosa\u017een\u00ed tr\u00e9ninkov\u00fdch c\u00edl\u016f. Uv\u00e1d\u00ed se v procentech z 1RM (nap\u0159\u00edklad 70 % 1RM). <span style=\"color:#ff6600\" class=\"tadv-color\">[1]<\/span><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p><strong>Tuto metodu vyu\u017e\u00edv\u00e1 v\u011bt\u0161ina tren\u00e9r\u016f pro nastaven\u00ed tr\u00e9ninkov\u00e9ho pl\u00e1nu pro sv\u00e9 klienty a tak\u00e9 pro kontrolu silov\u00e9ho zlep\u0161en\u00ed.<\/strong> Zejm\u00e9na u pokro\u010dil\u00fdch sportovc\u016f se maxim\u00e1lka testuje zpravidla p\u0159ed a po skon\u010den\u00ed tr\u00e9ninkov\u00e9ho cyklu. <\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h3 class=\"wp-block-heading\">Jak zjistit 1RM?<strong><\/strong><\/h3>\n\n<p>Kolik maxim\u00e1ln\u011b zvednete, m\u016f\u017eete zjistit postupn\u00fdm <strong>zvy\u0161ov\u00e1n\u00edm v\u00e1hy a sou\u010dasn\u00fdm sni\u017eov\u00e1n\u00edm po\u010dtu opakov\u00e1n\u00ed a\u017e na jedno.<\/strong> Druh\u00fdm zp\u016fsobem je odhad 1RM z maxima na vy\u0161\u0161\u00ed po\u010det opakov\u00e1n\u00ed. <\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h4 class=\"wp-block-heading\">1. Testem maxim\u00e1lky 1RM<\/h4>\n\n<h5 class=\"wp-block-heading is-style-default\"><strong>Na z\u00e1klad\u011b sou\u010dasn\u00fdch poznatk\u016f se nej\u010dast\u011bji doporu\u010duje tato metodika zji\u0161\u0165ov\u00e1n\u00ed 1RM: <\/strong><\/h5>\n\n<ul class=\"wp-block-list\">\n<li>p\u0159ed samotn\u00fdm testem 1RM se zah\u0159ejte a rozh\u00fdbejte cel\u00e9 t\u011blo<\/li>\n\n\n\n<li>rozcvi\u010dte se s hmotnost\u00ed, s kterou zvl\u00e1dnete 5\u201310 opakov\u00e1n\u00ed<\/li>\n\n\n\n<li>pot\u00e9 si dejte kr\u00e1tk\u00fd odpo\u010dinek (1 minuta)<\/li>\n\n\n\n<li>p\u0159idejte 5\u201310 % v\u00e1hy u cviku na horn\u00ed \u010d\u00e1st t\u011bla nebo 10\u201320 % v\u00e1hy na doln\u00ed a ud\u011blejte 2\u20133 opakov\u00e1n\u00ed <\/li>\n\n\n\n<li>n\u00e1sleduje 2 minuty odpo\u010dinek<\/li>\n\n\n\n<li>zase p\u0159idejte z\u00e1t\u011b\u017e (v % stejn\u011b jako v\u00fd\u0161e) na 2\u20133 opakov\u00e1n\u00ed <\/li>\n\n\n\n<li>odpo\u010di\u0148te si zhruba 2\u20134 minuty<\/li>\n\n\n\n<li>op\u011bt zvy\u0161te z\u00e1t\u011b\u017e, \u010d\u00edm\u017e byste se m\u011bli p\u0159ibl\u00ed\u017eit pokusu o 1RM<\/li>\n\n\n\n<li>pokud tuto hmotnost zvl\u00e1dnete, a je\u0161t\u011b m\u00e1te n\u011bjak\u00e9 rezervy, odpo\u010di\u0148te si a pokra\u010dujte s dal\u0161\u00edm pokusem, dokud jste v\u00e1hu schopni zvednou s dobrou technikou <\/li>\n\n\n\n<li>1RM se nej\u010dast\u011bji zjist\u00ed b\u011bhem 3\u20135 testovac\u00edch s\u00e9ri\u00ed <span style=\"color:#ff6600\" class=\"tadv-color\">[2]<\/span><\/li>\n<\/ul>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h5 class=\"wp-block-heading is-style-default\"><strong>V praxi se v\u0161ak zpravidla postupuje o n\u011bco jednodu\u0161eji:<\/strong><\/h5>\n\n<ul class=\"wp-block-list\">\n<li>nejprve se rozeh\u0159ejte s vy\u0161\u0161\u00edm po\u010dtem opakov\u00e1n\u00ed s leh\u010d\u00ed a\u017e st\u0159edn\u011b t\u011b\u017ekou v\u00e1hou<\/li>\n\n\n\n<li>pot\u00e9 zvy\u0161te z\u00e1t\u011b\u017e a z\u016fsta\u0148te u jednoho opakov\u00e1n\u00ed<\/li>\n\n\n\n<li>dop\u0159edu si napl\u00e1nujte po kolika s\u00e9ri\u00edch (max. 5) se chcete dostat na 1RM a podle toho si promyslete po kolika kg budete p\u0159ikl\u00e1dat (standardem je zvy\u0161ov\u00e1n\u00ed o 5\u201320%) <\/li>\n\n\n\n<li>po ka\u017ed\u00e9m \u00fasp\u011b\u0161n\u00e9m pokusu p\u0159ikl\u00e1dejte v\u00e1hu<\/li>\n\n\n\n<li>mezi jednotliv\u00fdmi pokusy si dejte minim\u00e1ln\u011b 1min pauzu<\/li>\n<\/ul>\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"866\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/01\/8-866x1124.jpg\" alt=\"Jak zjistit v&#xE1;hu na 1RM?\" class=\"wp-image-415257\" title=\"Jak zjistit v&#xE1;hu na 1RM?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/8-866x1124.jpg 866w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/8-308x400.jpg 308w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/8-1183x1536.jpg 1183w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/8-1578x2048.jpg 1578w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/8-scaled.jpg 1972w\" sizes=\"auto, (max-width: 866px) 100vw, 866px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h4 class=\"wp-block-heading\">2. Odhadem s vy\u0161\u0161\u00edm po\u010dtem opakov\u00e1n\u00ed<\/h4>\n\n\n\n<p>Tato metoda je vhodn\u011bj\u0161\u00ed a hlavn\u011b bezpe\u010dn\u011bj\u0161\u00ed pro za\u010d\u00e1te\u010dn\u00edky, kte\u0159\u00ed by se p\u0159i testov\u00e1n\u00ed maxim\u00e1ln\u00ed z\u00e1t\u011b\u017ee na jedno opakov\u00e1n\u00ed mohli zranit. Nemus\u00ed toti\u017e zat\u00edm ovl\u00e1dat spr\u00e1vnou techniku. Pokud mezi n\u011b pat\u0159\u00edte, <strong>stanovte si rad\u011bji maxim\u00e1lku t\u0159eba na 10 opakov\u00e1n\u00ed. <\/strong>Dejte pozor, abyste t\u011bch 10 opakov\u00e1n\u00ed provedli technicky spr\u00e1vn\u011b s t\u00edm, \u017ee to posledn\u00ed by v\u00e1s u\u017e opravdu m\u011blo bolet a p\u00e1lit. Ud\u011blat 11. opakov\u00e1n\u00ed by u\u017e m\u011blo b\u00fdt nad va\u0161e s\u00edly. N\u00e1sledn\u011b pou\u017eijete Epleyho rovnici, kter\u00e1 se b\u011b\u017en\u011b pou\u017e\u00edv\u00e1 na v\u00fdpo\u010det 1RM. <span style=\"color:#ff6600\" class=\"tadv-color\">[3]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"wp-block-heading\">Epleyho rovnice: <strong><\/strong><\/h5>\n\n\n\n<p><strong>1RM = hmotnost \u00d7 (1 + po\u010det opakov\u00e1n\u00ed \/ 30)<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>P\u0159\u00edklad pro \u017eenu, kter\u00e1 zvl\u00e1dne na d\u0159ep <strong>10 opakov\u00e1n\u00ed s 40 kg. <\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>1RM = 40 (1+10\/30)<\/li>\n\n\n\n<li>1RM = 40 (1+ 0,3)<\/li>\n\n\n\n<li>1RM = 40 x 1,3<\/li>\n\n\n\n<li>1RM = 53,2 kg <\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Teoreticky by tak <strong>maxim\u00e1lka (1RM) t\u00e9to \u017eeny na d\u0159ep byla 53,2 kg.<\/strong> <\/p>\n<\/div>\n<\/div>\n\n<h4 class=\"wp-block-heading is-style-default\">1RM m\u016f\u017eete odhadnout tak\u00e9 podle procent uveden\u00fdch v tabulce n\u00ed\u017ee, kde najdete, kolik % z 1RM odpov\u00edd\u00e1 1\u201312 opakov\u00e1n\u00edm. <\/h4>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h5 class=\"wp-block-heading is-style-default\"><strong>Tabulka pro odhad % z 1RM podle po\u010dtu opakov\u00e1n\u00ed <\/strong><\/h5>\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>Po\u010det opakov\u00e1n\u00ed<\/center><\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>Procento z 1RM<\/center><\/strong><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">1<\/td><td class=\"has-text-align-center\" data-align=\"center\">100 %<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">2<\/td><td class=\"has-text-align-center\" data-align=\"center\">95 %<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">3<\/td><td class=\"has-text-align-center\" data-align=\"center\">93 %<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">4<\/td><td class=\"has-text-align-center\" data-align=\"center\">90 %<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">5<\/td><td class=\"has-text-align-center\" data-align=\"center\">87 %<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">6<\/td><td class=\"has-text-align-center\" data-align=\"center\">85 %<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">7<\/td><td class=\"has-text-align-center\" data-align=\"center\">83 %<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">8<\/td><td class=\"has-text-align-center\" data-align=\"center\">80 %<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">9<\/td><td class=\"has-text-align-center\" data-align=\"center\">77 %<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">10<\/td><td class=\"has-text-align-center\" data-align=\"center\">75 %<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">11<\/td><td class=\"has-text-align-center\" data-align=\"center\">70 %<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">12<\/td><td class=\"has-text-align-center\" data-align=\"center\">67 %<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\"><span style=\"color:#ff6600\" class=\"tadv-color\">[4]<\/span><\/figcaption><\/figure>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Jakou_vahu_zvolit_podle_cile\"><\/span>Jakou v\u00e1hu zvolit podle c\u00edle?<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p>Kdy\u017e budete cvi\u010dit po\u0159\u00e1d stejn\u011b, nem\u016f\u017eete \u010dekat n\u011bjak\u00fd posun nebo nov\u00e9 v\u00fdsledky. Aby ve svalech prob\u011bhly \u017e\u00e1douc\u00ed zm\u011bny, kter\u00e9 vedou k jejich r\u016fstu nebo s\u00edlen\u00ed, mus\u00edme je p\u0159ekvapovat dostate\u010dn\u011b siln\u00fdm impulsem. Z toho vych\u00e1z\u00ed i<strong> princip progresivn\u00edho p\u0159et\u00ed\u017een\u00ed, <\/strong>kter\u00fd nast\u00e1v\u00e1 v okam\u017eiku, kdy je tr\u00e9ninkov\u00e1 z\u00e1t\u011b\u017e vy\u0161\u0161\u00ed, ne\u017e na jakou je t\u011blo zvykl\u00e9. <\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>Ve svalech nastane kr\u00e1tkodob\u00fd <strong>mechanick\u00fd i metabolick\u00fd stres<\/strong> spole\u010dn\u011b s dal\u0161\u00edmi fyziologick\u00fdmi reakcemi. C\u00edlem t\u011bchto d\u011bj\u016f je organismus do budoucna l\u00e9pe p\u0159ipravit, aby tuto z\u00e1t\u011b\u017e zvl\u00e1dl o n\u011bco snadn\u011bji. To se projev\u00ed <strong>r\u016fstem s\u00edly i svalov\u00e9 hmoty.<\/strong> <span style=\"color:#ff6600\" class=\"tadv-color\">[5]<\/span><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>Nejlep\u0161\u00ed odpov\u011b\u010f na to,<strong> kolik si nalo\u017eit na <\/strong><a href=\"https:\/\/gymbeam.cz\/olympijska-tyc-lifter-20-kg-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>\u010dinku<\/strong><\/a><strong>, aby byla z\u00e1t\u011b\u017e optim\u00e1ln\u00ed, z\u00edsk\u00e1te a\u017e po stanoven\u00ed va\u0161eho c\u00edle. <\/strong>Vid\u00edte svou budoucnost v powerliftingu a chcete se zam\u011b\u0159it hlavn\u011b na rozvoj s\u00edly? Nebo v\u00e1m jde p\u0159edev\u0161\u00edm o r\u016fst sval\u016f \u010di svalovou vytrvalost? <\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>A\u0165 u\u017e si zvol\u00edte jak\u00fdkoliv c\u00edl, nezapome\u0148te na to, \u017ee d\u016fle\u017eitou prom\u011bnou je krom\u011b z\u00e1t\u011b\u017ee tak\u00e9 celkov\u011b dob\u0159e nastaven\u00fd tr\u00e9ninkov\u00fd pl\u00e1n, <a href=\"https:\/\/gymbeam.cz\/blog\/co-jist-po-treninku-nejlepsi-jidla-a-doplnky-pro-bodybuildery-i-vytrvalce\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">strava<\/a> a dostate\u010dn\u00fd odpo\u010dinek. V\u00fdsledky pak ovliv\u0148uje tak\u00e9 genetick\u00e1 v\u00fdbava, hormon\u00e1ln\u00ed prost\u0159ed\u00ed organismu a dal\u0161\u00ed vnit\u0159n\u00ed faktory, kter\u00e9 se u ka\u017ed\u00e9ho z n\u00e1s tak trochu li\u0161\u00ed. <\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"4792,8344,36358,62233,73135\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h3 class=\"wp-block-heading\">1. C\u00edl: V\u011bt\u0161\u00ed s\u00edla<\/h3>\n\n<p>Kdy\u017e je va\u0161\u00edm aktu\u00e1ln\u00edm c\u00edlem zvl\u00e1dnout t\u0159eba 150 kg na d\u0159ep a 200 kg na mrtv\u00fd tah, nejsp\u00ed\u0161 v\u00e1m v tom nepom\u016f\u017ee, kdy\u017e budete na tr\u00e9ninku zvedat maxim\u00e1ln\u011b 80 kg. Pro zvy\u0161ov\u00e1n\u00ed s\u00edly je toti\u017e kl\u00ed\u010dov\u00e9 zvedat v\u00e1hy, kter\u00e9 se bl\u00ed\u017e\u00ed va\u0161\u00ed maxim\u00e1lce. I studie toti\u017e potvrzuj\u00ed, \u017ee <strong>p\u0159i takov\u00e9 z\u00e1t\u011b\u017ei doch\u00e1z\u00ed nejv\u00edce k nervosvalov\u00fdm adaptac\u00edm, <\/strong>kter\u00e9 vedou k r\u016fstu s\u00edly. <span style=\"color:#ff6600\" class=\"tadv-color\">[6\u20137]<\/span><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>V\u00fdzkumy tak\u00e9 uk\u00e1zaly, \u017ee pro tr\u00e9nink s\u00edly je d\u016fle\u017eit\u011bj\u0161\u00ed zvedat dostate\u010dn\u011b t\u011b\u017ek\u00e9 v\u00e1hy ne\u017e se soust\u0159edit na celkov\u00fd objem pr\u00e1ce. To znamen\u00e1, \u017ee<strong> po\u010det opakov\u00e1n\u00ed a s\u00e9ri\u00ed, kter\u00e9 d\u011bl\u00e1te, nen\u00ed tak d\u016fle\u017eit\u00fd, jako to, kolik v\u00e1hy zved\u00e1te.<\/strong> Neznamen\u00e1 to ale, \u017ee p\u0159ijdete do posilovny, 3x zvednete 90 % z va\u0161eho 1RM a m\u00e1te hotovo. Po\u010det opakov\u00e1n\u00ed a s\u00e9ri\u00ed st\u00e1le z\u016fst\u00e1v\u00e1 d\u016fle\u017eitou prom\u011bnnou. <span style=\"color:#ff6600\" class=\"tadv-color\">[6, 8]<\/span><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p><strong>Tr\u00e9nink s\u00edly by tak m\u011bl b\u00fdt zalo\u017een na vysok\u00fdch vah\u00e1ch prov\u00e1d\u011bn\u00fdch s mal\u00fdm po\u010dtem opakov\u00e1n\u00ed.<\/strong> Zd\u00e1 se, \u017ee nejv\u011bt\u0161\u00ed efekt m\u00e1 z\u00e1t\u011b\u017e v rozmez\u00ed <strong>80\u201395 % 1RM s po\u010dtem 2\u20136 opakov\u00e1n\u00ed odcvi\u010den\u00fdch ve 4\u20136 s\u00e9ri\u00edch<\/strong> (pokro\u010dil\u00ed sportovci prov\u00e1d\u011bj\u00ed i v\u00edce s\u00e9ri\u00ed). Mezi s\u00e9rie se pak p\u0159id\u00e1vaj\u00ed <strong>del\u0161\u00ed pauzy<\/strong>, zpravidla v rozmez\u00ed 90 sekund a\u017e 4 minut. Je to proto, aby do\u0161lo k obnov\u011b energetick\u00fdch zdroj\u016f ve form\u011b ATP. Tento typ tr\u00e9ninku m\u016f\u017eete vid\u011bt zejm\u00e9na u powerlifter\u016f, jejich\u017e dom\u00e9nou jsou v\u00edcekloubov\u00e9 cviky, jako jsou d\u0159epy, mrtv\u00e9 tahy nebo bench press. <span style=\"color:#ff6600\" class=\"tadv-color\">[9]<\/span><\/p>\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/01\/992fc909a71c9cb3eea9745226e9976e.1600x1200-1124x750.jpg\" alt=\"Jakou v&#xE1;hu zvedat pro r&#x16F;st s&#xED;ly?\" class=\"wp-image-415272\" width=\"843\" height=\"563\" title=\"Jakou v&#xE1;hu zvedat pro r&#x16F;st s&#xED;ly?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/992fc909a71c9cb3eea9745226e9976e.1600x1200-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/992fc909a71c9cb3eea9745226e9976e.1600x1200-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/992fc909a71c9cb3eea9745226e9976e.1600x1200-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/992fc909a71c9cb3eea9745226e9976e.1600x1200.jpg 1600w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n<h3 class=\"wp-block-heading\">2. C\u00edl: R\u016fst svalov\u00e9 hmoty (hypertrofie)<\/h3>\n\n<p>Pokud u\u017e n\u011bjakou dobu cvi\u010d\u00edte, ale m\u00e1te pocit, \u017ee se na rozd\u00edl od ostatn\u00edch nikam neposouv\u00e1te, mo\u017en\u00e1 je \u010das p\u0159ehodnotit tr\u00e9ninkov\u00fd pl\u00e1n. R\u016fst sval\u016f toti\u017e nen\u00ed jen o dostate\u010dn\u00e9m p\u0159\u00edjmu <a href=\"https:\/\/gymbeam.cz\/proteiny\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">b\u00edlkovin<\/a>. Mo\u017en\u00e1 za t\u00edm stoj\u00ed nevhodn\u011b zvolen\u00e1 z\u00e1t\u011b\u017e. \u0158ada lid\u00ed toti\u017e cvi\u010d\u00ed po\u0159\u00e1d stejn\u011b. <strong>Maj\u00ed nastavenou pocitov\u011b p\u0159\u00edjemnou v\u00e1hu a vlastn\u011b si ani neuv\u011bdomuj\u00ed, \u017ee u\u017e jim tr\u00e9nink nep\u0159in\u00e1\u0161\u00ed stejn\u00e9 v\u00fdsledky, <\/strong>jako kdy\u017e za\u010d\u00ednali. <\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>Pro aktivov\u00e1n\u00ed r\u016fstu <a href=\"https:\/\/gymbeam.cz\/blog\/10-fitness-prikazani-rust-svalu\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">svalov\u00e9 hmoty<\/a> toti\u017e nesta\u010d\u00ed, \u017ee chod\u00edte 3kr\u00e1t t\u00fddn\u011b do posilovny. Z\u00e1le\u017e\u00ed tak\u00e9 na tom, jak a kolik zved\u00e1te. Abyste doc\u00edlili svalov\u00e9 hypertrofie, mus\u00ed doj\u00edt stejn\u011b jako v p\u0159\u00edpad\u011b s\u00edly k tr\u00e9ninkov\u00fdm adaptac\u00edm. Ty podle studi\u00ed nast\u00e1vaj\u00ed hlavn\u011b ve st\u0159edn\u00edm p\u00e1smu z\u00e1t\u011b\u017ee a po\u010dtu opakov\u00e1n\u00ed. Konkr\u00e9tn\u011b se typicky doporu\u010duje z\u00e1t\u011b\u017e v rozmez\u00ed <strong>60\u201380 % 1RM s po\u010dtem 8\u201312 opakov\u00e1n\u00ed odcvi\u010den\u00fdch ve 4\u20136 s\u00e9ri\u00edch <\/strong>(pokro\u010dil\u00ed sportovci b\u011b\u017en\u011b cvi\u010d\u00ed i v\u00edce s\u00e9ri\u00ed). Pauzy mezi s\u00e9riemi typicky trvaj\u00ed 1\u20133 minuty. <span style=\"color:#ff6600\" class=\"tadv-color\">[6]<\/span><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h4 class=\"wp-block-heading\">Je nutn\u00e9 se t\u011bchto hypertrofick\u00fdch \u010d\u00edsel dr\u017eet za ka\u017edou cenu? <\/h4>\n\n<p>U\u017e od dob zlat\u00e9 kulturistiky v\u00e1m ka\u017ed\u00fd n\u00e1v\u0161t\u011bvn\u00edk fitka \u0159ekne, \u017ee nejlep\u0161\u00ed je jezdit 8\u201312 opakov\u00e1n\u00ed, proto\u017ee jinak to prost\u011b neporoste. To v\u0161ak nen\u00ed pravda. Podle studie, kterou vedl p\u0159edn\u00ed sv\u011btov\u00fd v\u00fdzkumn\u00edk v oblasti hypertrofie Brad Schoenfeld, <strong>vede i tr\u00e9nink s ni\u017e\u0161\u00ed z\u00e1t\u011b\u017e\u00ed (&lt; 50 % 1RM) v rozmez\u00ed 6\u201330 opakov\u00e1n\u00ed k r\u016fstu sval\u016f. <\/strong>Tento efekt byl v\u0161ak pozorov\u00e1n hlavn\u011b na netr\u00e9novan\u00fdch jedinc\u00edch. <\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p>Z\u00e1rove\u0148 se doporu\u010duje m\u00edt v tr\u00e9ninku i v tomto ohledu ur\u010ditou variabilitu. Ukazuje se, \u017ee r\u016fzn\u00e9 rozsahy opakov\u00e1n\u00ed spou\u0161t\u011bj\u00ed jin\u00e9 sign\u00e1ln\u00ed dr\u00e1hy vedouc\u00ed k hypertrofii. Tak\u017ee je v tomto sm\u011bru <strong>v\u00fdhodn\u00e9 st\u0159\u00eddat po\u010det opakov\u00e1n\u00ed, <\/strong>d\u00edky \u010demu\u017e se m\u016f\u017eete vyhnout stagnaci. Nebudete se tak spol\u00e9hat pouze na jednu sign\u00e1ln\u00ed dr\u00e1hu, kter\u00e1 po \u010dase u\u017e nemus\u00ed tolik fungovat. <strong>Kl\u00ed\u010dov\u00e9 je j\u00edt v\u017edy bl\u00edzko ke svalov\u00e9mu selh\u00e1n\u00ed.<\/strong> Posledn\u00ed opakov\u00e1n\u00ed by u\u017e m\u011blo b\u00fdt na hran\u011b a dal\u0161\u00ed nemo\u017en\u00e9. Tento p\u0159\u00edstup m\u00e1 podle v\u00fdzkum\u016f podobn\u00fd efekt jako ten klasick\u00fd. <span style=\"color:#ff6600\" class=\"tadv-color\">[10\u201311]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>O tom, jak si poskl\u00e1dat j\u00eddeln\u00ed\u010dek a tr\u00e9ninkov\u00fd pl\u00e1n pro maxim\u00e1ln\u00ed r\u016fst sval\u016f, si p\u0159e\u010dtete v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.cz\/blog\/co-jist-a-jak-cvicit-abych-konecne-nabral-svaly\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Co j\u00edst a jak cvi\u010dit, abych kone\u010dn\u011b nabral svaly?<\/strong><\/a><strong> <\/strong><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/01\/VMS00916-1124x749.jpg\" alt=\"Co je d&#x16F;le&#x17E;it&#xE9; pro r&#x16F;st sval&#x16F;?\" class=\"wp-image-415380\" width=\"843\" height=\"562\" title=\"Co je d&#x16F;le&#x17E;it&#xE9; pro r&#x16F;st sval&#x16F;?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/VMS00916-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/VMS00916-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/VMS00916-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/VMS00916-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<h4 class=\"wp-block-heading\">Co je v r\u00e1mci tr\u00e9ninku pro r\u016fst sval\u016f opravdu d\u016fle\u017eit\u00e9? <\/h4>\n\n\n\n<p>Na rozd\u00edl od zvy\u0161ov\u00e1n\u00ed s\u00edly zde hraje mnohem v\u011bt\u0161\u00ed roli celkov\u00fd <strong>objem pr\u00e1ce (z\u00e1t\u011b\u017e x po\u010det opakov\u00e1n\u00ed x po\u010det s\u00e9ri\u00ed). <\/strong>Jeho dostate\u010dn\u00e1 m\u00edra je toti\u017e z\u00e1sadn\u00ed pro vznik metabolick\u00e9ho stresu, kter\u00fd pat\u0159\u00ed mezi kl\u00ed\u010dov\u00e9 faktory vedouc\u00ed k aktivaci <strong>anabolick\u00fdch proces\u016f<\/strong> (d\u011bje vedouc\u00ed k oprav\u011b a r\u016fstu sval\u016f). <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>To dokazuje nap\u0159\u00edklad studie, ve kter\u00e9 byli \u00fa\u010dastn\u00edci rozd\u011bleni do t\u0159\u00ed skupin s odli\u0161nou z\u00e1t\u011b\u017e\u00ed, po\u010dtem opakov\u00e1n\u00ed i s\u00e9ri\u00ed.<strong> Stejn\u00fd byl v\u0161ak celkov\u00fd objem pr\u00e1ce. <\/strong>Zaj\u00edmav\u00e9 je, \u017ee po 10 t\u00fddnech tr\u00e9ninku m\u011bly v\u0161echny 3 skupiny v r\u00e1mci hypertrofie srovnateln\u00e9 v\u00fdsledky. Na r\u016fst s\u00edly ale m\u011bl nejv\u011bt\u0161\u00ed vliv mal\u00fd po\u010det opakov\u00e1n\u00ed s vy\u0161\u0161\u00ed vahou (4 opakov\u00e1n\u00ed s 90 % 1RM, 7 s\u00e9ri\u00ed).<\/p>\n<\/div>\n<\/div>\n\n<p>Auto\u0159i studie v z\u00e1v\u011bru doporu\u010duj\u00ed lidem, kte\u0159\u00ed cht\u011bj\u00ed z\u00e1rove\u0148 p\u0159ib\u00edrat svaly a zvy\u0161ovat s\u00edlu, aby se na tr\u00e9ninku pohybovali okolo<strong> 8 opakov\u00e1n\u00ed s 80 % 1RM a 4 s\u00e9riemi.<\/strong><span style=\"color:#ff6600\" class=\"tadv-color\"> [12]<\/span><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>O tom, jak tr\u00e9novat s c\u00edlem r\u016fstu svalov\u00e9 hmoty, se v\u00edce dozv\u00edte v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.cz\/blog\/kolik-opakovani-je-nejlepsi-cvicit-kdyz-chcete-zhubnout-nebo-nabrat-svaly\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Kolik opakov\u00e1n\u00ed je nejlep\u0161\u00ed cvi\u010dit, kdy\u017e chcete zhubnout nebo nabrat svaly?<\/strong><\/a><strong> <\/strong><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h3 class=\"wp-block-heading\">3. C\u00edl: Rozvoj svalov\u00e9 vytrvalosti<\/h3>\n\n<p>Svalovou vytrvalost m\u016f\u017eeme definovat jako <strong>schopnost svalu opakovan\u011b p\u0159ekon\u00e1vat nebo brzdit nemaxim\u00e1ln\u00ed odpor<\/strong> bez sn\u00ed\u017een\u00ed efektivity pohybu. Vyu\u017e\u00edv\u00e1te ji p\u0159i plav\u00e1n\u00ed \u010di cyklistice nebo tak\u00e9 cestou z n\u00e1kupu, kdy v ka\u017ed\u00e9 ruce nesete t\u011b\u017ekou ta\u0161ku. Je tak d\u016fle\u017eit\u00e1 v ka\u017edodenn\u00edm \u017eivot\u011b, a je\u0161t\u011b v\u00edce pro sportovce, kte\u0159\u00ed si pot\u0159ebuj\u00ed<strong> udr\u017eet konstantn\u00ed v\u00fdkonnost po del\u0161\u00ed dobu. <\/strong>To plat\u00ed t\u0159eba pro b\u011b\u017ece, cyklisty, plavce, tenisty, hr\u00e1\u010de fotbalu, basketbalu a jin\u00fdch t\u00fdmov\u00fdch sport\u016f. Naopak pro vzp\u011bra\u010de nebo powerliftery, jejich\u017e samotn\u00fd v\u00fdkon p\u0159i zvednut\u00ed \u010dinky trv\u00e1 jen p\u00e1r sekund, m\u00e1 minim\u00e1ln\u00ed v\u00fdznam. <span style=\"color:#ff6600\" class=\"tadv-color\">[13]<\/span><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>Pro zlep\u0161en\u00ed po str\u00e1nce svalov\u00e9 vytrvalosti je kl\u00ed\u010dov\u00fd <strong>rozvoj schopnosti sval\u016f vyu\u017e\u00edvat kysl\u00edk. <\/strong>To m\u016f\u017ee nastat zejm\u00e9na d\u00edky zvy\u0161ov\u00e1n\u00ed hustoty c\u00e9v i po\u010dtu mitochondri\u00ed (bun\u011b\u010dn\u00fdch elektr\u00e1ren) ve svalech. K t\u011bmto adaptac\u00edm doch\u00e1z\u00ed hlavn\u011b prost\u0159ednictv\u00edm cvi\u010den\u00ed s ni\u017e\u0161\u00edmi v\u00e1hami a v\u011bt\u0161\u00edm po\u010dtem opakov\u00e1n\u00ed. Typicky se doporu\u010duje<strong> z\u00e1t\u011b\u017e men\u0161\u00ed ne\u017e 60 % z 1RM a proveden\u00ed 15 a v\u00edce opakov\u00e1n\u00ed.<\/strong><span style=\"color:#ff6600\" class=\"tadv-color\"> [6]<\/span><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>Stejn\u011b tak m\u016f\u017eete d\u011blat kliky, d\u0159epy nebo v\u00fdpady jen s vlastn\u00ed vahou. \u00da\u010dinn\u00e9 jsou tak\u00e9 izometrick\u00e9 cviky, jako je plank nebo v\u00fddr\u017e v d\u0159epu u zdi (wall sit), pomoc\u00ed kter\u00fdch budete budovat schopnost v\u00fddr\u017ee v ur\u010dit\u00fdch pozic\u00edch. Mezi jednotliv\u00fdmi s\u00e9riemi pak sta\u010d\u00ed<strong> krat\u0161\u00ed pauzy (&lt;1 minutu) ne\u017e v p\u0159\u00edpad\u011b budov\u00e1n\u00ed s\u00edly a svalov\u00e9 hmoty.<\/strong><span style=\"color:#ff6600\" class=\"tadv-color\"> [14]<\/span><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h4 class=\"wp-block-heading is-style-default\"><strong>Doporu\u010den\u00e1 z\u00e1t\u011b\u017e a po\u010det opakov\u00e1n\u00ed <\/strong><\/h4>\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>Tr\u00e9ninkov\u00fd c\u00edl<\/center><\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>Z\u00e1t\u011b\u017e (% z 1RM)<\/center><\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>Po\u010det opakov\u00e1n\u00ed<\/center><\/strong><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Rozvoj s\u00edly<\/td><td class=\"has-text-align-center\" data-align=\"center\">80\u201395 %<\/td><td class=\"has-text-align-center\" data-align=\"center\">2\u20136<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">R\u016fst svalov\u00e9 hmoty (hypertrofie)<\/td><td class=\"has-text-align-center\" data-align=\"center\">60\u201380 %<\/td><td class=\"has-text-align-center\" data-align=\"center\">8\u201312<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Svalov\u00e1 vytrvalost<\/td><td class=\"has-text-align-center\" data-align=\"center\">&lt;60 %<\/td><td class=\"has-text-align-center\" data-align=\"center\">&gt;15<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\"><span style=\"color:#ff6600\" class=\"tadv-color\">[6]<\/span><\/figcaption><\/figure>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Jake_mechanismy_stoji_za_rustem_svalu\"><\/span>Jak\u00e9 mechanismy stoj\u00ed za r\u016fstem sval\u016f? <strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p>Tr\u00e9ninkov\u00e1 z\u00e1t\u011b\u017e vyvol\u00e1v\u00e1 ve svalech 3 hlavn\u00ed d\u011bje, kter\u00e9 stoj\u00ed na \u00fapln\u00e9m po\u010d\u00e1tku r\u016fstu svalov\u00e9 hmoty. <\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h3 class=\"wp-block-heading\">1. Mechanick\u00e1 tenze<\/h3>\n\n<p>Nejintenzivn\u011bj\u0161\u00ed je p\u0159i zved\u00e1n\u00ed vah bl\u00ed\u017e\u00edc\u00ed se na\u0161emu 1RM. Doch\u00e1z\u00ed k vysok\u00e9mu nap\u011bt\u00ed ve svalech, kter\u00e9 se sna\u017e\u00ed p\u0159ekonat z\u00e1t\u011b\u017e v podob\u011b nalo\u017een\u00e9 osy nebo \u010dinky. Krom\u011b toho roste tak\u00e9 s d\u00e9lkou opakov\u00e1n\u00ed, co\u017e se ozna\u010duje jako \u010das pod nap\u011bt\u00edm (TUT, Time Under Tension). Mechanick\u00e1 tenze m\u00e1 d\u016fle\u017eitou roli p\u0159i zvy\u0161ov\u00e1n\u00ed s\u00edly i r\u016fstu sval\u016f, proto\u017ee <strong>na n\u00ed reaguj\u00ed mechanosenzory, kter\u00e9 pak vys\u00edlaj\u00ed sign\u00e1ly k zah\u00e1jen\u00ed hypertrofick\u00fdch adaptac\u00ed.<\/strong> [25]<\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h3 class=\"wp-block-heading\"> 2. Metabolick\u00fd stres<\/h3>\n\n<p>Zvy\u0161uje se s po\u010dtem opakov\u00e1n\u00ed v s\u00e9rii a nejsp\u00ed\u0161 je hlavn\u00edm d\u016fvodem, pro\u010d svaly rostou i n\u00e1sledkem zved\u00e1n\u00ed ni\u017e\u0161\u00edch vah. Kulturisti b\u011b\u017en\u011b d\u011blaj\u00ed i v\u00edce ne\u017e 15 opakov\u00e1n\u00ed, kdy jdou bl\u00edzko svalov\u00e9mu selh\u00e1n\u00ed. Svaly v tomto bod\u011b p\u00e1l\u00ed, jsou napumpovan\u00e9 a dal\u0161\u00ed opakov\u00e1n\u00ed by bylo nere\u00e1ln\u00e9. Pr\u00e1v\u011b t\u00edmto vy\u010derp\u00e1n\u00edm svalu se tvo\u0159\u00ed metabolick\u00fd stres. Doch\u00e1z\u00ed p\u0159i tom k <strong>hromad\u011bn\u00ed lakt\u00e1tu, vod\u00edkov\u00fdch iont\u016f a dal\u0161\u00edch metabolit\u016f, na kter\u00e9 t\u011blo reaguje spu\u0161t\u011bn\u00edm anabolick\u00fdch d\u011bj\u016f.<\/strong> <span style=\"color:#ff6600\" class=\"tadv-color\">[25\u201326]<\/span><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h3 class=\"wp-block-heading\">3. Svalov\u00e9 po\u0161kozen\u00ed<\/h3>\n\n<p>N\u00e1ro\u010dn\u00e9 cvi\u010den\u00ed se na svalov\u00fdch bu\u0148k\u00e1ch projev\u00ed po\u0161kozen\u00edm a vznikem mikrotraumat. Pr\u00e1v\u011b to vede ke zn\u00e1m\u00e9 potr\u00e9ninkov\u00e9 bolesti sval\u016f (DOMS \u2013 Delayed Onset Muscle Soreness). <strong>Svalov\u00e9 po\u0161kozen\u00ed je pak pot\u0159eba opravit. Do pohybu se tak daj\u00ed anabolick\u00e9 procesy vedouc\u00ed k regeneraci, zes\u00edlen\u00ed a zv\u011bt\u0161en\u00ed svalov\u00fdch vl\u00e1ken. <\/strong><span style=\"color:#ff6600\" class=\"tadv-color\">[25]<\/span><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>Pokud se chcete dozv\u011bd\u011bt v\u00edce o mechanismech zp\u016fsobuj\u00edc\u00edch hypertrofii, p\u0159e\u010dt\u011bte si n\u00e1\u0161 \u010dl\u00e1nek <a href=\"https:\/\/gymbeam.cz\/blog\/je-pravda-ze-po-namozenych-svalech-rostou-svaly-rychleji\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Je pravda, \u017ee namo\u017een\u00e9 svaly rostou rychleji?<\/strong><\/a><strong> <\/strong><\/p>\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/01\/IMG_3912-1124x718.jpg\" alt=\"Jakou v&#xE1;hu zvedat p&#x159;i hubnut&#xED;?\" class=\"wp-image-415306\" width=\"843\" height=\"539\" title=\"Jakou v&#xE1;hu zvedat p&#x159;i hubnut&#xED;?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/IMG_3912-1124x718.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/IMG_3912-400x256.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/IMG_3912-1536x981.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/IMG_3912-2048x1308.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Jakou_zatez_zvolit_pri_hubnuti\"><\/span>Jakou z\u00e1t\u011b\u017e zvolit p\u0159i hubnut\u00ed?<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p>Nejsp\u00ed\u0161 u\u017e jste n\u011bkdy sly\u0161eli, \u017ee pro hubnut\u00ed nebo r\u00fdsov\u00e1n\u00ed sval\u016f je nejlep\u0161\u00ed cvi\u010dit vysok\u00fd po\u010det opakov\u00e1n\u00ed s n\u00edzkou z\u00e1t\u011b\u017e\u00ed. P\u0159edstava, \u017ee budete d\u011blat des\u00edtky opakov\u00e1n\u00ed bicepsov\u00fdch zdvih\u016f, a z\u00edsk\u00e1te tak kr\u00e1sn\u011b osvalen\u00e9 a vyr\u00fdsovan\u00e9 ruce, je bohu\u017eel nere\u00e1ln\u00e1 a jedn\u00e1 se sp\u00ed\u0161e o m\u00fdtus. <strong>Z\u00e1kladem \u00fasp\u011b\u0161n\u00e9ho hubnut\u00ed z\u016fst\u00e1v\u00e1 <\/strong><a href=\"https:\/\/gymbeam.cz\/blog\/kaloricky-deficit-jak-hubnout-a-mit-i-svuj-vlastni-zivot\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>kalorick\u00fd deficit<\/strong><\/a><strong>,<\/strong> kter\u00e9ho dos\u00e1hnete pomoc\u00ed j\u00eddeln\u00ed\u010dku a dob\u0159e nastaven\u00e9ho tr\u00e9ninkov\u00e9ho pl\u00e1nu. V n\u011bm by nem\u011blo chyb\u011bt posilov\u00e1n\u00ed, a to hlavn\u011b jako n\u00e1stroj k udr\u017een\u00ed svalov\u00e9 hmoty. <span style=\"color:#ff6600\" class=\"tadv-color\">[15]<\/span><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>Pokud si chcete p\u0159i <a href=\"https:\/\/gymbeam.cz\/blog\/jednoduche-zaklady-hubnuti-budete-prekvapeni-co-je-opravdu-dulezite\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">hubnut\u00ed<\/a> zachovat maximum sval\u016f, m\u011bli byste t\u011blu neust\u00e1le dokazovat, \u017ee je st\u00e1le pot\u0159ebujete. To znamen\u00e1<strong> d\u00e1vat jim dostate\u010dn\u00fd impuls pro jejich udr\u017een\u00ed a r\u016fst.<\/strong>Ano, \u010dtete spr\u00e1vn\u011b, i v kalorick\u00e9m deficitu je mo\u017en\u00e9 budovat svaly. Toho nejl\u00e9pe dos\u00e1hnete, kdy\u017e se budete dr\u017eet podobn\u00fdch vah a po\u010dtu opakov\u00e1n\u00ed jako v p\u0159\u00edpad\u011b hypertrofie (60\u201380 % 1RM, 8\u201312 opakov\u00e1n\u00ed). <\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>Zase ale z\u00e1le\u017e\u00ed hlavn\u011b na celkov\u00e9m objemu odveden\u00e9 pr\u00e1ce.<strong> Tak\u017ee i vy\u0161\u0161\u00ed po\u010det opakov\u00e1n\u00ed s ni\u017e\u0161\u00ed z\u00e1t\u011b\u017e\u00ed, kter\u00fdm se bl\u00ed\u017e\u00edte svalov\u00e9mu selh\u00e1n\u00ed, by mohl fungovat. <\/strong>Sval jednodu\u0161e pot\u0159ebujete vy\u010derpat, a t\u00edm vyvolat metabolick\u00fd stres a dal\u0161\u00ed tr\u00e9ninkov\u00e9 adaptace vedouc\u00ed k r\u016fstu sval\u016f. Stejn\u011b jako v p\u0159\u00edpad\u011b doporu\u010den\u00ed u hypertrofie by se i p\u0159i hubnut\u00ed mohlo vyplatit svaly zat\u011b\u017eovat r\u016fzn\u00fdm po\u010dtem opakov\u00e1n\u00ed. <\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>Jestli\u017ee se chcete dozv\u011bd\u011bt v\u00edce o tom, pro\u010d je p\u0159i hubnut\u00ed d\u016fle\u017eit\u00fd silov\u00fd tr\u00e9nink, p\u0159e\u010dt\u011bte si n\u00e1\u0161 \u010dl\u00e1nek <a href=\"https:\/\/gymbeam.cz\/blog\/dieta-kardio-a-silovy-trenink-co-je-nejlepsi-na-hubnuti\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Dieta, kardio a silov\u00fd tr\u00e9nink. Co je nejlep\u0161\u00ed na hubnut\u00ed?<\/strong><\/a><strong> <\/strong><\/p>\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"843\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/01\/IMG_9007-843x1124.jpg\" alt=\"Jak m&#x11B;nit z&#xE1;t&#x11B;&#x17E; na tr&#xE9;ninku?\" class=\"wp-image-415321\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/IMG_9007-843x1124.jpg 843w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/IMG_9007-300x400.jpg 300w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/IMG_9007-1152x1536.jpg 1152w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/IMG_9007-1536x2048.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/IMG_9007-scaled.jpg 1920w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Jak_menit_zatez_behem_treninku\"><\/span>Jak m\u011bnit z\u00e1t\u011b\u017e b\u011bhem tr\u00e9ninku?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pokud chcete tr\u00e9nink zpest\u0159it nebo hled\u00e1te nov\u00fd impuls, m\u016f\u017eete vyzkou\u0161et techniku zvy\u0161ov\u00e1n\u00ed nebo sni\u017eov\u00e1n\u00ed z\u00e1t\u011b\u017ee. Uplatn\u011bn\u00ed najdou zejm\u00e9na <strong>pokro\u010dilej\u0161\u00ed sportovci, kte\u0159\u00ed pot\u0159ebuj\u00ed v\u011bt\u0161\u00ed tr\u00e9ninkovou variabilitu,<\/strong> aby sv\u00e9 limity posouvali po\u0159\u00e1d d\u00e1l. M\u016f\u017eete vyzkou\u0161et t\u0159eba pyramidov\u00e9 nebo shazovac\u00ed drop set sch\u00e9ma.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">1. Pyramidov\u00e9 sch\u00e9ma<\/h3>\n\n\n\n<p>V r\u00e1mci pyramidov\u00e9 metody z\u00e1t\u011b\u017e postupn\u011b sni\u017eujete nebo zvy\u0161ujete. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Vzestupn\u00e9 pyramidov\u00e9 sch\u00e9ma:<\/strong> S ka\u017edou s\u00e9ri\u00ed zvy\u0161ujete hmotnost a z\u00e1rove\u0148 sni\u017eujete po\u010det opakov\u00e1n\u00ed.<\/li>\n\n\n\n<li><strong>Sestupn\u00e9 pyramidov\u00e9 sch\u00e9ma: <\/strong>S ka\u017edou s\u00e9ri\u00ed sni\u017eujete hmotnost a zvy\u0161ujete po\u010det opakov\u00e1n\u00ed. <span style=\"color:#ff6600\" class=\"tadv-color\">[16]<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2. Drop set sch\u00e9ma<\/h3>\n\n\n\n<p>Tato metoda kombinuje oba druhy v\u00fd\u0161e uveden\u00e9ho pyramidov\u00e9ho sch\u00e9matu. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>postupn\u011b p\u0159id\u00e1v\u00e1te z\u00e1t\u011b\u017e a\u017e do bodu, kdy u\u017e vy\u0161\u0161\u00ed hmotnost na vybran\u00fd po\u010det opakov\u00e1n\u00ed nezvl\u00e1dnete<\/li>\n\n\n\n<li>v tom okam\u017eiku sn\u00ed\u017e\u00edte z\u00e1t\u011b\u017e a hned (bez pauzy) provedete dal\u0161\u00ed s\u00e9rii o v\u00edce opakov\u00e1n\u00edch  <span style=\"color:#ff6600\" class=\"tadv-color\">[17]<\/span><\/li>\n<\/ul>\n<\/div>\n<\/div>\n\n<p><strong>Sval tak po\u0159\u00e1dn\u011b vy\u017ed\u00edm\u00e1te, \u010d\u00edm\u017e v kone\u010dn\u00e9m d\u016fsledku podpo\u0159\u00edte jeho r\u016fst.<\/strong> <\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Jak_poznat_kdy_zvysit_vahu_na_cince\"><\/span>Jak poznat, kdy zv\u00fd\u0161it v\u00e1hu na \u010dince?<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p>Kdy\u017e u\u017e n\u011bkolik t\u00fddn\u016f cvi\u010d\u00edte t\u0159eba mrtv\u00fd tah s 80 kg, va\u0161e svaly se ji\u017e na tuto z\u00e1t\u011b\u017e nejsp\u00ed\u0161 adaptovaly a zes\u00edlily. Pozn\u00e1te to podle toho, \u017ee tato v\u00e1ha je pro v\u00e1s pocitov\u011b leh\u010d\u00ed ne\u017e p\u0159ed p\u00e1r t\u00fddny. Va\u0161e t\u011blo si ji\u017e na ni zvyklo, a proto by m\u011blo p\u0159ij\u00edt na \u0159adu zv\u00fd\u0161en\u00ed z\u00e1t\u011b\u017ee. Jen tak toti\u017e budete respektovat ji\u017e v\u00fd\u0161e zm\u00edn\u011bn\u00fd<strong> princip progresivn\u00edho p\u0159et\u00ed\u017een\u00ed, kter\u00fd je kl\u00ed\u010dov\u00fd pro zlep\u0161en\u00ed v\u00fdkonu. <\/strong><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h3 class=\"wp-block-heading\">Jak\u00e1 jsou pravidla pro zvy\u0161ov\u00e1n\u00ed z\u00e1t\u011b\u017ee?<strong><\/strong><\/h3>\n\n<p>Postup zvy\u0161ov\u00e1n\u00ed z\u00e1t\u011b\u017ee m\u00e1 sv\u00e9 z\u00e1konitosti. Kdy\u017e na d\u0159ep p\u0159id\u00e1te 1 kg, nejsp\u00ed\u0161 to nebude dostate\u010dn\u00fd podn\u011bt, na kter\u00fd t\u011blo pozitivn\u011b zareaguje. Pokud ale naopak p\u0159id\u00e1te 30 kg na stejn\u00fd po\u010det opakov\u00e1n\u00ed, odrovn\u00e1te se na n\u011bkolik dn\u00ed a mo\u017en\u00e1 se i zran\u00edte. <strong>Nejlep\u0161\u00ed tak bude zlat\u00e1 st\u0159edn\u00ed cesta. <\/strong><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h4 class=\"wp-block-heading\">1. Myslete na spr\u00e1vnou techniku<\/h4>\n\n<p>Korektn\u00ed proveden\u00ed cviku berte jako z\u00e1klady domu. Bez nich nem\u00e1te na \u010dem stav\u011bt. Tak\u017ee p\u0159ed t\u00edm, ne\u017e si na osu nalo\u017e\u00edte dal\u0161\u00ed kotou\u010de, se zamyslete, zda ten cvik d\u011bl\u00e1te technicky spr\u00e1vn\u011b a v maxim\u00e1ln\u00edm rozsahu pohybu. <\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h4 class=\"wp-block-heading\">2. Hmotnost zvy\u0161ujte postupn\u011b<\/h4>\n\n<p>Ka\u017ed\u00fd t\u00fdden zvy\u0161te z\u00e1t\u011b\u017e o n\u011bkolik %. Zpravidla se doporu\u010duje <strong>p\u0159idat m\u00e9n\u011b ne\u017e 10 %, \u010d\u00edm\u017e sn\u00ed\u017e\u00edte riziko zran\u011bn\u00ed.<\/strong> Tak\u00e9 se nemus\u00edte b\u00e1t si nechat stejnou v\u00e1hu z p\u0159edchoz\u00edho t\u00fddne, pokud se na vy\u0161\u0161\u00ed z\u00e1t\u011b\u017e zrovna nec\u00edt\u00edte. M\u016f\u017ee se toti\u017e st\u00e1t, \u017ee se t\u0159eba \u0161patn\u011b vysp\u00edte nebo prost\u011b nebudete ve sv\u00e9 k\u016f\u017ei. V takov\u00e9m p\u0159\u00edpad\u011b to nem\u00e1 smysl<em> rv\u00e1t<\/em> na maximum za ka\u017edou cenu. <span style=\"color:#ff6600\" class=\"tadv-color\">[18] <\/span><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h4 class=\"wp-block-heading\">3. Vyzkou\u0161ejte metodu RPE<\/h4>\n\n<p>Ani ten nejlep\u0161\u00ed program od tren\u00e9ra v\u00e1m nemus\u00ed na 100 % vyhovovat a respektovat va\u0161e aktu\u00e1ln\u00ed rozpolo\u017een\u00ed. Ka\u017ed\u00fd z n\u00e1s je jin\u00fd a proch\u00e1z\u00edme si r\u016fzn\u00fdm obdob\u00edmi. N\u011bkdy se c\u00edt\u00edme v\u00edce unaven\u00ed a u \u017een hraje roli i menstrua\u010dn\u00ed cyklus. I proto se p\u0159i zvy\u0161ov\u00e1n\u00ed z\u00e1t\u011b\u017ee a hodnocen\u00ed progresu b\u011b\u017en\u011b pou\u017e\u00edv\u00e1<strong> metoda hodnocen\u00ed vn\u00edman\u00e9 n\u00e1mahy (RPE, Rating of Perceived Exertion).<\/strong> Jedn\u00e1 se o \u0161k\u00e1lu od 1 do 10 s t\u00edm, \u017ee 1 znamen\u00e1 pocitov\u011b nejni\u017e\u0161\u00ed z\u00e1t\u011b\u017e a 10 je maximum, co na dan\u00fd cvik zvednete. Pokud po skon\u010den\u00ed s\u00e9rie c\u00edt\u00edte, \u017ee byste je\u0161t\u011b 2 opakov\u00e1n\u00ed zvl\u00e1dli, jedn\u00e1 se o 8 RPE. V p\u0159\u00edpad\u011b, \u017ee u\u017e by nebylo mo\u017en\u00e9 ani 1 dal\u0161\u00ed opakov\u00e1n\u00ed, nach\u00e1z\u00edte se na 10 RPE. <span style=\"color:#ff6600\" class=\"tadv-color\">[19\u201320]<\/span><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>V tr\u00e9ninkov\u00e9m pl\u00e1nu pak m\u016f\u017eete m\u00edt t\u0159eba 3 s\u00e9rie po 6 opakov\u00e1n\u00edch s RPE 8. Nastav\u00edte si tak v\u00e1hu, u kter\u00e9 c\u00edt\u00edte, \u017ee po skon\u010den\u00ed 6 opakov\u00e1n\u00ed m\u00e1te je\u0161t\u011b na to d\u00e1t 2 dal\u0161\u00ed. Metoda RPE v\u0161ak nen\u00ed vhodn\u00e1 pro za\u010d\u00e1te\u010dn\u00edky. <strong>Ocen\u00ed ji hlavn\u011b pokro\u010dil\u00ed sportovci, kte\u0159\u00ed znaj\u00ed dob\u0159e sv\u00e9 t\u011blo.<\/strong> P\u0159i zvy\u0161ov\u00e1n\u00ed z\u00e1t\u011b\u017ee pak m\u016f\u017eete ka\u017ed\u00fd t\u00fdden p\u0159id\u00e1vat po\u010det opakov\u00e1n\u00ed s ur\u010dit\u00fdm RPE nebo nechat opakov\u00e1n\u00ed a zv\u00fd\u0161it RPE t\u0159eba z 8 na 9. <span style=\"color:#ff6600\" class=\"tadv-color\">[19]<\/span><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h4 class=\"wp-block-heading\">4. P\u0159idat m\u016f\u017eete tak\u00e9 po\u010det opakov\u00e1n\u00ed nebo s\u00e9ri\u00ed<\/h4>\n\n<p>Nov\u00fd tr\u00e9ninkov\u00fd impuls m\u016f\u017eete z\u00edskat tak\u00e9 p\u0159id\u00e1n\u00edm po\u010dtu opakov\u00e1n\u00ed nebo s\u00e9rie nav\u00edc. <strong>Zv\u00fd\u0161\u00edte tak celkov\u00fd objem tr\u00e9ninku, <\/strong>co\u017e se m\u016f\u017ee pozitivn\u011b projevit zejm\u00e9na na r\u016fstu svalov\u00e9 hmoty. Tak\u00e9 se \u010dasto vyu\u017e\u00edvaj\u00ed<strong> supers\u00e9rie,<\/strong> p\u0159i kter\u00fdch zjednodu\u0161en\u011b \u0159e\u010deno spoj\u00edte 2 cviky. M\u016f\u017ee to b\u00fdt t\u0159eba bicepsov\u00fd zdvih, na kter\u00fd bez pauzy nav\u00e1\u017eete tricepsov\u00fdmi tlaky. V tomto p\u0159\u00edpad\u011b se sice nejedn\u00e1 o zv\u00fd\u0161en\u00ed z\u00e1t\u011b\u017ee jako takov\u00e9, ale t\u00edm, \u017ee vynech\u00e1te pauzu,<strong> zvednete intenzitu tr\u00e9ninku.<\/strong> Ve v\u00fdsledku to bude pro va\u0161e t\u011blo zase nov\u00fd podn\u011bt, na kter\u00fd se mus\u00ed adaptovat. <span style=\"color:#ff6600\" class=\"tadv-color\">[21]<\/span><\/p>\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/01\/c01a3be5e049aeafcedfc0c3dde47565.1600x1200-1124x750.jpg\" alt=\"Kdy zv&#xFD;&#x161;it v&#xE1;hu na tr&#xE9;ninku?\" class=\"wp-image-415336\" width=\"843\" height=\"563\" title=\"Kdy zv&#xFD;&#x161;it v&#xE1;hu na tr&#xE9;ninku?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/c01a3be5e049aeafcedfc0c3dde47565.1600x1200-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/c01a3be5e049aeafcedfc0c3dde47565.1600x1200-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/c01a3be5e049aeafcedfc0c3dde47565.1600x1200-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/c01a3be5e049aeafcedfc0c3dde47565.1600x1200.jpg 1600w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Periodizace_treninku\"><\/span>Periodizace tr\u00e9ninku<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p>Rozd\u011blen\u00ed tr\u00e9ninkov\u00e9ho pl\u00e1nu podle \u010dasov\u00fdch \u00fasek\u016f v\u00e1m pom\u016f\u017ee s <strong>dosa\u017een\u00edm dlouhodob\u00fdch i kr\u00e1tkodob\u00fdch <\/strong><a href=\"https:\/\/gymbeam.cz\/blog\/6-kroku-k-zelezne-sebediscipline-pro-dosazeni-vasich-fitness-cilu\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>c\u00edl\u016f<\/strong><\/a><strong>.<\/strong> Inspiraci si m\u016f\u017eete vz\u00edt od profesion\u00e1ln\u00edch sportovc\u016f, kte\u0159\u00ed typicky tr\u00e9nuj\u00ed podle pl\u00e1n\u016f rozd\u011blen\u00fdch do r\u016fzn\u011b dlouh\u00fdch cykl\u016f. <\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h3 class=\"wp-block-heading\">Ty se d\u011bl\u00ed na: <\/h3>\n\n<ul class=\"wp-block-list\">\n<li><strong>dlouhodob\u00e9 cykly<\/strong> (makrocykly, b\u011b\u017en\u011b na n\u011bkolik m\u011bs\u00edc\u016f a\u017e rok) <\/li>\n\n\n\n<li><strong>st\u0159edn\u011bdob\u00e9 cykly <\/strong>(mezocykly, obvykle na n\u011bkolik t\u00fddn\u016f) <\/li>\n\n\n\n<li><strong>kr\u00e1tkodob\u00e9 cykly<\/strong> (mikrocykly, obvykle na t\u00fdden)<\/li>\n\n\n\n<li><strong>tr\u00e9ninkov\u00e9 jednotky<\/strong><\/li>\n<\/ul>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>P\u0159i samotn\u00e9m pl\u00e1nov\u00e1n\u00ed pak postupuj\u00ed od dlouhodob\u00fdch makrocykl\u016f a\u017e k tr\u00e9ninkov\u00e9 jednotce. Respektuj\u00ed p\u0159i tom c\u00edle, aktu\u00e1ln\u00ed obdob\u00ed a tak\u00e9 osobnost sportovce. <span style=\"color:#ff6600\" class=\"tadv-color\">[22]<\/span><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>V tr\u00e9ninkov\u00e9m pl\u00e1nu nezapome\u0148te zohlednit tak\u00e9 pot\u0159ebu odpo\u010dinku. Nen\u00ed nutn\u00e9 jet st\u00e1le na 100 % s p\u0159edstavou, \u017ee jedin\u011b tak budete m\u00edt v\u00fdsledky. Klidn\u011b jednou za m\u011bs\u00edc a\u017e dva za\u0159a\u010fte <strong>deload t\u00fdden, <\/strong>b\u011bhem kter\u00e9ho si sn\u00ed\u017e\u00edte z\u00e1t\u011b\u017e, po\u010det opakov\u00e1n\u00ed a klidn\u011b i s\u00e9ri\u00ed. D\u00edky tomu si trochu odpo\u010dinete a dal\u0161\u00ed t\u00fdden budete nejsp\u00ed\u0161 pozorovat, \u017ee jste na tom silov\u011b l\u00e9pe. <span style=\"color:#ff6600\" class=\"tadv-color\">[23] <\/span><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>Pamatujte tak\u00e9 na to, \u017ee <strong>k \u00fapln\u00e9 <\/strong><a href=\"https:\/\/gymbeam.cz\/blog\/jak-podporit-regeneraci-pomoci-masazni-pistole-a-dalsich-pomucek\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>regeneraci<\/strong><\/a><strong> sval\u016f po silov\u00e9m zat\u00ed\u017een\u00ed doch\u00e1z\u00ed zhruba za 24\u201372 hodin. <\/strong>Vzhledem k \u010dasu pot\u0159ebn\u00e9mu pro regeneraci se zd\u00e1 b\u00fdt vhodn\u00e9 procvi\u010dit jednu svalovou partii zhruba 2\u00d7 t\u00fddn\u011b.<span style=\"color:#ff6600\" class=\"tadv-color\"> [24]<\/span><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>P\u0159i sestavov\u00e1n\u00ed tr\u00e9ninkov\u00e9ho pl\u00e1nu se m\u016f\u017eete inspirovat v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.cz\/blog\/jak-si-sestavit-kvalitni-treninkovy-plan-tipy-treninky-nejcastejsi-chyby\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Jak si sestavit kvalitn\u00ed tr\u00e9ninkov\u00fd pl\u00e1n \u2013 tipy, tr\u00e9ninky, nej\u010dast\u011bj\u0161\u00ed chyby. <\/strong><\/a><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Co_si_z_toho_vzit\"><\/span>Co si z toho vz\u00edt?<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p>Po p\u0159e\u010dten\u00ed dne\u0161n\u00edho \u010dl\u00e1nku u\u017e nebudete t\u00e1pat v tom, jakou v\u00e1hu si na tr\u00e9ninku nalo\u017eit pro dosa\u017een\u00ed v\u00fdsledk\u016f. <strong>Nejprve si zjist\u00edte sv\u00e9 1RM a s p\u0159ihl\u00e9dnut\u00edm k va\u0161im c\u00edl\u016fm spo\u010d\u00edt\u00e1te ide\u00e1ln\u00ed hmotnostn\u00ed rozmez\u00ed a po\u010det opakov\u00e1n\u00ed.<\/strong> Pokud v\u0161e p\u016fjde, jak m\u00e1, po \u010dase budete moct pracovn\u00ed v\u00e1hu zv\u00fd\u0161it a posunout se po str\u00e1nce s\u00edly nebo r\u016fstu sval\u016f zase o n\u011bco v\u00fd\u0161. Nezapome\u0148te v\u0161ak na spr\u00e1vnou techniku a dostate\u010dnou regeneraci. V p\u0159\u00edpad\u011b, \u017ee sv\u016fj v\u00fdkon podpo\u0159\u00edte rovn\u011b\u017e vyv\u00e1\u017een\u00fdm j\u00eddeln\u00ed\u010dkem, m\u00e1te \u00fasp\u011bch t\u00e9m\u011b\u0159 zaru\u010den. <\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>Pokud m\u00e1te v okol\u00ed n\u011bkoho, kdo si nev\u00ed na tr\u00e9ninku rady, nezapome\u0148te s n\u00edm sd\u00edlet tento \u010dl\u00e1nek. Praktick\u00e9 tipy mu jist\u011b pomohou na cest\u011b za spln\u011bn\u00edm c\u00edl\u016f. <\/p>\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/pre-workout-and-testosterone-support-supplements\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tPre Workout and Testosterone Support Supplements\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/protein-for-muscle-gain\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tProtein for Muscle Gain\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Quale peso e quale numero di ripetizioni dovresti scegliere se vuoi costruire forza, resistenza muscolare o lavorare sulla crescita muscolare? Nell&#8217;articolo di oggi troverai una guida per stabilire il peso ideale per l&#8217;allenamento e ti spiegheremo come sviluppare i muscoli. <\/p>\n","protected":false},"author":129,"featured_media":415232,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[7901],"tags":[8033,8018,7984,7945],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-566632","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-esercizi-e-allenamenti","8":"tag-allenamento","9":"tag-allenamento-della-forza","10":"tag-crescita-della-massa-muscolare","11":"tag-esercizio-fisico","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Quanto peso sollevare per lo sviluppo muscolare, la forza o la perdita di peso? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Quanto peso usare e quante ripetizioni fare per crescita muscolare, forza o dimagrimento? 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