Local fat burning. V. Seluyanov. Science training Professor Silyanov muscle training method

Viktor Nikolaevich Seluyanov (June 21, 1946 - July 16, 2017) - professor of the Department of Physical Culture and Sports, specialist in the field of biomechanics, anthropology, physiology, theory of sports and recreational physical culture.

Author of a number of scientific inventions and innovative technologies, creator of the Isoton health system, founder of a new direction in science - sports adaptology, author of more than 400 scientific papers, many educational programs in the field of sports and fitness.

In 1970 he graduated from the State Central Order of Lenin Institute of Physical Culture. He teaches at the Russian University of Physical Culture, Sports, Youth and Tourism (Professor of the Department of Natural Sciences and Information Technologies of the Russian State Academy of Physical Culture), where he also heads the laboratory of fundamental problems in the theory of physical and technical training of highly qualified athletes.

In 1979 he defended his candidate's dissertation, in 1992 - his doctoral dissertation. In 1995, he received a patent “Method for changing the proportion of tissue composition of the entire human body and in its individual segments”, and developed mathematical models that simulate immediate and long-term adaptation processes in the body of athletes.

The main areas of research are sports anthropology, physiology, theory of sports training and health-improving physical culture.

Books (10)

Preparing a Middle Distance Runner

The paper presents the applied theory of training middle-distance runners. Based on literary data, an attempt was made to develop a model of a middle-distance runner and, based on this model, means, methods and plans for training a middle-distance runner were developed.

Biomechanics of the human musculoskeletal system

The book summarizes the results of numerous scientific studies (including the authors’ own studies) on the biomechanics of the human musculoskeletal system.

The book includes the following sections: kinematic description of movements and biomechanics of joints, geometry of body masses, biomechanics of the tendon-ligament apparatus, biomechanics of muscles. The appendix to the book describes simplified methods for assessing the mass-inertial characteristics of the body based on measuring easily accessible anthropometric characteristics.

The book is the first on the biomechanics of sports in the “Science of Sports” series.

Scientific and methodological activities

The textbook outlines the fundamentals of the methodology of scientific knowledge, provides information about modern natural science concepts and research in the field of physical culture and sports, provides the methodological foundations of scientific research work, and reveals the main methods of scientific research in the field of physical culture and sports.

The characteristics of empirical and theoretical methods, methods of controlling variables are also considered, the procedure and organization of the experiment, and experimental design schemes are given.

Health training using the ISOTON system

The book tells about the ISOTON health training system, created in 1992 in Russia at the Problem Research Laboratory of the Central Institute of Physical Culture (now RGAFK).

Over the past years, the system has been tested in practice, its physiological and pedagogical aspects, as well as its effectiveness, have been subjected to multifaceted scientific research, on the basis of which 3 candidate's and one doctoral dissertations were defended, which confirmed the stated effects of using the system. This allows the authors to publish its main theoretical and methodological provisions.

Development of local muscular endurance in cyclic sports

The monograph examines the biological and pedagogical aspects of increasing the performance of the main muscle groups of athletes involved in endurance sports.

The issues of limiting factors of the functional capabilities of skeletal muscles, means and methods of influencing the muscular system and their relationship with the formation of rational running technique, principles of constructing one training session, micro-, meso- and macrocycles are touched upon.

Some hypotheses have been put forward about improving the structure of long-term training of young athletes in cyclic sports.

Theory and practice of application of didactics of developmental education in the training of specialists in physical education

The collection contains two books.

The first book presents the main provisions of the philosophy of scientific knowledge, didactics based on the theory of developmental education, a critical analysis of the theory of physical training, and indicates ways to solve the problem of theoretical training of physical education specialists.

The second book presents the subject of theoretical teaching - mathematical models that simulate the processes of short-term and long-term adaptation of the human body in response to physical exercise, training methods and training plans for athletes, developed purely theoretically, the adequacy of which is supported by data from pedagogical experiments.

Technology of health-improving physical culture

The book presents the results of theoretical research that made it possible to explain the course of healing processes when engaging in already known types of exercise, as well as to develop the most effective means and methods of healing, which are called the ISOTON health system.

The author gives explanations of why certain exercises should be done, provides approximate sets of health-improving exercises that correspond to the goals of the training, as well as nutritional regimens and methods for monitoring the condition of the human body.

Physical training of martial artists (sambo and judo)

The training process must be built taking into account biological laws.

This monograph presents the concept of biologically appropriate physical training for martial artists, which is based on sports adaptology - a systems science that combines the laws of sports biochemistry, physiology, and biomechanics.

The concept presupposes professional knowledge and for this, the book provides information from various scientific disciplines, builds necessary and sufficiently complex models for theoretical thinking and the development of means and methods for monitoring the physical fitness of athletes. Requirements for nutrition, drinking regimen and the use of special additives are determined.

Reader comments

Alya/ 02/14/2018 Thanks to the real Man who was with us and will remain in our hearts as a Teacher and example, BLIGHT MEMORY FOREVER

rener vezdnaia/ 10.11.2017 For all the years of his fame, he did not learn to pose, because that is what he really was - the personification of the Russian Intellectual.
A person who is ready to listen carefully to any arrogant obscurantist and repeat and repeat to him the multiplication table, which he himself knew for a long time.
I didn’t have time to come to him to show him the latest materials of my work... a daughter was born, then another. But what new would he find in them? Yes, nothing - just confirmation of my knowledge, I needed this more, like many, many others.
In the last interview, I saw fatigue that was unusual for him, but I couldn’t believe it for 3 days... because even today, on the day of farewell, before my eyes is Viktor Nikolaevich, cheerful, radiating light and health to everyone around.
Now we will have to think for ourselves, but the main thing is to learn to talk and listen like him.
- we remember! Thank you for being there.

BORIS/ 09.20.2017 FIRST OF ALL, IT’S A VERY PITY THAT THE REAL SCIENTIST VIKTOR NIKOLAEVICH SELUYANOV IS NOT WITH US. HE DID A LOT AND SCIENTIFICALLY JUSTIFIED MANY DIRECTIONS NOT ONLY FOR HEALTHY PHYSICAL TRAINING, BUT ALSO FOR HIGH ACHIEVEMENT SPORTS. HIM AND I INTENDED TO IMPLEMENT THE ISOTON SYSTEM WITH THE CONCEPT OF MOTION. VIKTOR NIKOLAEVICH SUPPORTED THE CONCEPT OF THE MOVEMENT AND IN 2017 WE SHOULD IMPLEMENT A JOINT INTERNATIONAL PROJECT FOR ALL CATEGORIES AND ALL AGES. BUT THE UNTIMELY DEATH OF VIKTOR NIKALAEVICH POSTPONED THIS EVENT TO A LATER TERM. IN 2017 - 2018, A FULL JOINT DISTRIBUTION OF THE CONCEPT OF MOVEMENT THROUGH THE ISOTON SYSTEM BEGINS. THIS IS WHAT WE WANTED TO DO WITH VIKTOR NIKOLAEVICH.
AGAIN THANK YOU SO MUCH TO VIKTOR NIKOLAEVICH FOR YOUR PRICELESS CONTRIBUTION TO SPORTS SCIENCE. AND AS THEY SAY, THE LIFE OF A TEACHER CONTINUES IN THE ACTIVITIES OF HIS FOLLOWERS. THIS IS ACTUALLY SO.

Vladimir/ 06/2/2017 I work as a sambo coach, several years ago my student complained that her forearms were quickly flooded and her grip was weakening. There was no such problem before. It is not clear where it came from. Sets of exercises for these muscle groups did not produce results. I started looking in the literature, consulted with physiology specialists, but no one really explained anything. Several years have passed. Somehow I came across a video of V.N.’s lectures. at advanced training courses.

Vadim/ 03/11/2017 Dear Viktor Nikolaevich! I invented a device that smoothly changes the weight of the projectile in different phases of movement! A homemade exercise machine gives a very good increase in strength results. How can I send you a video of the simulator working?

Aslan/ 01/22/2017 How to get an appointment with Viktor Nikolaevich

Alexander/ 01/15/2017 I don’t understand why Seluyanov says that you need to pause for 30 seconds between exercises, but in “Health training using the ISOTON system” it says that you can’t?

Igor/ 01/14/2017 Dear Viktor Nikolaevich! I have been working as a swimming coach for many years, including Paralympic swimming. The principle of antiglycolytic preparation has been repeatedly confirmed in practice! In swimming, fast power and its endurance are very important. Swim quickly without acidifying. The combination: legs-arms with coordination is used in swimming, but the understanding of the principle came to me thanks to your work! Thank you for your efforts! God bless you with health and active years! Happy anniversary! 70 is not the limit!!

Eugene/ 10.29.2016 Thank you very much Dear Viktor Nikolaevich! You open your eyes to processes that you have been doing for years and do not understand what you are doing. This will dramatically change the life of everyone who reads your books.

Zulfiya/ 09.17.2016 I started listening to Seluyanov’s lectures in September 2016. There is a lot of information that requires comprehension. Especially if you are not very familiar with human anatomy and bioprocesses. But very cool. Thank you very much. But how much more do you need to listen, read, and delve into? Much that is traditional turns out to be unnecessary. It’s great that due to my laziness I didn’t do much that was unnecessary. It's great that I did what I liked. And it turned out to be right. Thanks again.

Svetlana Melchagova/ 03/13/2016 thank you very much for your lecture materials. I use it with great pleasure in health practices for myself and my women’s groups.

passerby/ 11/20/2015 Thank you so much for your books! You have made an invaluable contribution to national sports and physical culture!!

Gregory/ 10.19.2015 Dear Viktor Nikolaevich! Thank you very much for your selfless contribution to the health of the nation!

Dmitriy/ 10/14/2015 Thank you very much for your work - I reviewed my experience in bodybuilding and bench press - I remembered how I trained in my best shape - and I realized what the secret of success was!))) thank you) it’s time to repeat the success and surpass previous results)

From the blog twentysix.ru, which tells the story of one person who was involved in skiing from the age of 15 and then switched to mountain biking. However, what is of particular interest is not his preparation as a skier, but how the person trains now. In order not to retell his article, which, if you wish, you can read on your own, I will only tell you that he began to train using a special method developed by Professor Seluyanov. Further we will talk only about Seluyanov’s approach to training. I am writing about this only because Seluyanov’s method is fundamentally different from conventional cycling and athletics training.

If you want to fully find out what this theory is, I recommend watching Seluyanov’s lecture on physical fitness and general human health.

I understand well that it is unlikely that anyone will want to look at information that is unclear. There are thousands of similar lectures on physical training, and many talk about banal things, and even things about which they themselves understand nothing. I propose to briefly retell to you Seluyanov’s theory. I can’t do it any other way, I still don’t remember all the terms and I’ll tell you only the most important thing that interested me, surprised me and, if you like, dawned on me.

For example, let's take cycling, it doesn't matter whether it's road or cross-country. Let's see how most cyclists prepare for the start of the season and directly for the competition. More often than not, any coach will tell you that before engaging in any targeted training, you need to build up your pre-season volume, that is, your mileage. A thousand, two or three kilometers, different for everyone, must be covered at a calm pace. Moreover, almost every rider always has at least one low-intensity workout per week in their training plan. Seluyanov, in his methodology, states that low-intensity training does not give any positive results. Train for at least 200 km. 3-4 times a week, but there will be no effect. By effect, of course, we mean the time it takes to complete the route. Whether it is 50..100 or more kilometers.

Seluyanov's theory

Seluyanov approaches the process of building training through the structure of human organs, which I like. Our body has a gland called the pituitary gland, which produces hormones. Without hormones, muscles cannot develop, according to Seluyanov: hormones are the starting point in muscle growth and further progress. The pituitary gland is activated only under severe stress. Severe stress is caused by heavy physical exercise: sprinting and others. Jogging and cycling at a calm pace, even over long distances, do not activate the pituitary gland, which means that the hormones that are needed for progress are not produced.
After any heavy physical exercise, after about a minute, and most often less, lactic acid is formed in the muscles involved, and the muscles become acidified. I think many cyclists are familiar with this feeling when, after a sharp acceleration, the quadriceps begins to “burn.” In reality, this means that hydrogen ions begin to “attack” muscle cells and the training should be stopped, because it will not be possible to achieve progress by continuing to make the maximum possible effort with acidified muscles, moreover, you can only harm yourself. It turns out that we must work to failure, and as soon as the muscles begin to acidify, stop intense training. Based on the above, the best training for a cyclist on a bicycle: riding uphill. Moreover, riding not at a high cadence, but at the lowest possible, but not so much as to put excessive stress on the knees. Working in the saddle uphill is more effective than sprinting. Why? - I'll tell you below.

Viktor Nikolaevich Seluyanov, also known for his article:. Again, I will try to briefly tell you what we are talking about, now in this work. The normal heart rate of a healthy person at rest is 60-90 beats per minute. When we perform intense and prolonged exercise, our heart rate increases because... A large number of muscles are used, and each of them requires oxygen. This means that the heart must have time to deliver oxygen through the blood throughout the body, and it begins to contract faster. When the pulse rises above 170-180 beats/min, the heart does not have time to fully open, because it also takes time to fill it with blood. This negatively affects our health. I will say more, this can become a serious threat to our body. But there is a way out - the heart can be enlarged. A large heart does not need to contract 180-200 beats/min to provide oxygen to the muscles. Famous Tour de France riders can ride a bike at a heart rate of 120-150 and still win stages. It turns out that you also need to work on your heart. Therefore, sitting in the saddle, we have much less chance of driving our heart rate to a critical level. To enlarge the heart, you need, firstly: not to bring the pulse to very high, and secondly: to give the body the same physical, short-term stress.

I guess I’ll end this article here. I hope I have inspired your desire to watch Seluyanov’s lecture in full, and most importantly, to think about it and maybe change something in your training.

January 18

Seluyanov, Viktor Nikolaevich (b. 1946) - professor of the department of physical culture and sports, specialist in the field of biomechanics, anthropology, physiology, theory of sports and recreational physical culture, author of a number of scientific inventions and innovative technologies, creator of the Isoton health system, founder of the new directions in science - sports adaptology, author of more than 400 scientific papers, many educational programs in the field of sports and fitness.

Wikipedia gives us this information. Among other things, Wikipedia also lists some of his scientific works. That's all.

I must say that we are not against any training (not even against CrossFit, yes, yes), but we do not like it when particularly stubborn “adepts” try to present some type of training as the only true and correct one, completely rejecting other types.

We deliberately did not clarify Sergei’s attitude to training according to the “Seluyanov system”, because We don’t see the point in this, and that’s not the point of the post at all.

What does modern sports science say about actively stretching muscles between sets?

Stretching reduces the muscle's ability to exert dynamic force, especially during rapid contractions.

Is it possible/needed to divide muscles into glycolytic and oxidative ones and base training on this?

Almost all skeletal muscles contain both types of fibers; it is almost impossible to force them to contract separately, unless using loads below 30% of 1RM, performing approaches not to failure and with long rest intervals.

Is it possible/needed to divide training into “myofibril development” and “mitochondrial development”?

So we can conditionally divide training into strength and muscle mass, leading to true hypertrophy, and endurance training without hypertrophy.

When going up, the efficiency is 20–23%, and when going down, metabolic costs practically disappear, leaving costs only at the level of rest - the basal metabolism. Therefore, with the same mechanical power, the efficiency on the descent exceeds 100%. Is this possible?

Only a perpetual motion machine has an efficiency of 100%.

Even if one assumes theoretically that fiber composition can be assessed non-invasively, the practical significance of this finding is limited. Simple field tests of the high jump and long jump will provide much more information about an athlete's potential.

What is the modern vision for strength training once a week, 70% of 1RM, 4-5 sets to failure. Is this really the optimal regimen for increasing strength and muscle mass?

Today, according to the ACSM recommendations for increasing strength and muscle mass (note, recommendations for increasing strength and mass are slightly different), most approaches require weights of 70 - 85% of RM. The need for failure has not been proven, but it is believed that with increasing training, the variability of the stimulus should be increased, as well as some sets of exercises should be performed to failure.

Is it possible to gain 2% strength per training using the regimen described above and how long can it last?

There are no studies of sufficient duration or evidence of the possibility of sustained gains from training. The likelihood of increasing results in exercises inevitably decreases with increasing training.

Is there no increase in strength/volume of the IM during traditional training?

Studies involving bodybuilders have shown that “classical mass training” (3 - 5 sets of 8 - 12 repetitions) increases the diameter of all types of fibers.

Is there evidence of the need for separate MW training and the impact of this on strength performance (powerlifting, TA, running, crossfit)?

Lactate is formed in the muscles, which many people who are far from biochemistry, sometimes even in textbooks, call lactic acid. The difference between them is colossal; lactate is an excellent energy substrate, which has an advantage in oxidation over glucose. In addition, during the conversion of lactate from pyruvate, hydrogen ions are bound, thus lactate prevents muscle acidification. In addition, lactate facilitates the release of hydrogen ions from the cell.
The main stimulus for hypertrophy is the mechanical load on the muscle; everything else is associated conditions, each of which has a partial effect that is much inferior to the mechanical stimulus.

Is there a single optimal interval between performing strength training, for example based on the fact that mibryophylls need 7-10 days to synthesize, and is there such data at all?

This is complete nonsense, the average speed of individual processes can be calculated by artificially isolating them, but in a living organism the accompanying conditions and the current state will determine the result.

Is it true that the strength of a muscle depends solely on its diameter and the same volume will give the same strength in a young TA as in a pensioner?

No it is not true. Two errors:
1. With age, the quality of muscles deteriorates; the same diameter generates less force;
2. A phenomenon at the micro level cannot be directly transferred to the macro level; if an individual fiber of a particular type may not change its properties, then the ratio of fibers, as well as contractile and non-contractile components in a whole muscle can change, and compare multi-joint movements based on information about individual fibers in muscles is generally incorrect.

There are no such reasons. Tendons do not limit strength abilities.

Are there any studies that support the idea of increasing “tendon mass” from failure training or whether it is even necessary?

There are no such studies. There is a scientifically proven increase in the strength and diameter of tendons due to long-term training. However, there are no special loads for tendon training.

If you want to train correctly, then you cannot do without the advice of a qualified specialist. These include Viktor Nikolaevich Seluyanov, the head of the scientific laboratory “IT in Sports,” which was organized at the Moscow Institute of Physics and Technology. Seluyanov’s training methods are based on the physiological structure of the human body. Thus, it is recommended that people who have atherosclerotic plaques avoid doing strength exercises. Neglecting this recommendation may cause blockage of the arteries due to the detachment of these same plaques. They can come off due to increased pressure during exercise.

Methods of bodybuilding training according to Viktor Nikolaevich Seluyanov

When doing bodybuilding, you need to understand how to properly perform different types of exercises. To do this, you need to be familiar with the work of the musculoskeletal system when performing a certain type of exercise. Otherwise, there is a risk of injury to the body. For example, if you do squats using a lot of weight and you tilt your body incorrectly, you may suffer a lumbar injury.

During training, when performing each exercise, it is imperative to achieve tension: full and maximum. This can be achieved in one of the following ways:

high intensity. With this method of training, the required number of repetitions is from 1 to 3. The main advantage of this training process is the absence of accumulation of products due to which protein synthesis occurs. This training method helps improve neuromuscular control;
medium intensity. Up to 12 repetitions are performed in one approach. One exercise takes an average of 70 seconds. The greatest effect will be obtained by performing the exercise to the limit of your capabilities. It is important not to neglect the last few approaches, they are the ones that give the best results;
low intensity of the lesson. The required number of repetitions is up to 25 at a time. The duration of one exercise does not exceed 70 seconds. Throughout the entire approach, the muscles are not allowed to relax. Rest between sets varies from 20 to 60 seconds.

Bodybuilding training program according to Seluyanov - what and how to do

The training program is divided into 4 days:

on Monday the athlete needs to perform developmental training on the back muscles (trapezius and deltoids). 4-9 approaches per exercise. Other muscle groups are trained with less intensity - 1-2 sets;
Tuesday – training for arm extensors and abdominal muscles. Training mode – developing – 4-9 sets;
Thursday - work on the extensor muscles of the legs and flexor muscles of the arms. 4-9 sets. The remaining muscle groups are trained with less intensity (1-2 sets);
Friday – work on the flexion joints of the legs. Perform 4-9 sets per exercise.

If you are not sure how to correctly perform all the above techniques, be sure to watch the video of Seluyanov’s training methods to avoid injury.

Seluyanov's interval training - main principles

The interval training method according to Seluyanov should be built in compliance with the following main principles:

There is no need to overload your body. It is necessary to correctly distribute the load depending on the training goals: increasing strength, endurance or speed. It is necessary to select the load on the body taking into account the age of the athlete. For example, it is necessary to engage in heart pumping (increase the volume of beats) from the age of 18. Until this age, it is necessary to develop physiological qualities;
The main goal of interval training is to achieve a certain balance between oxygen consumption by muscle tissue and heart muscle. It is thanks to achieving this balance that the athlete will be able to withstand fairly heavy loads;
The initial stage of interval training is necessarily the creation of strong muscle fibers that will process lipid cells and lactic acid. This stage can be called fat-burning training. After preparing the muscles, the athlete needs to begin to increase the stroke volume of the heart. This can be done by giving the body long-term static loads at a pulse of 100-120 beats. Long-term loads are intended to increase the “elasticity” of the heart. This is achieved due to the fact that the heart begins to stretch due to the constant flow of blood in large volumes. It is possible to increase the volume of the heart by almost 2 times, since it is a “hanging” organ, unlike the musculoskeletal system. With this method of increasing heart volume, anabolic steroids, amino acids and gainers are recommended. They must be consumed in small doses. Keep in mind that with regular use of steroids and a lack of protein in the body, muscle fiber degeneration may begin.

The peak of training, according to Seluyanov, is the saturation of muscles, including skeletal muscles, with mitochondria. This happens both through regular training and through dynamic pushes - speed training, races and other competitions.

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We do not consider ourselves experts in sports training, nutrition, physiology and anatomy. We clearly understand that even with all our desire we will not succeed. But we can find people who will answer our questions, or we can collect and summarize information on issues that interest us (and you).

More and more often, while “rummaging” on sports forums and public pages, we come across supporters of “training according to Siluyanov.” It must be said that they often behave exactly the same as CrossFitters, especially when you start arguing with them. “According to Seluyanov...” is the final argument in almost any dispute. About the same as the phrase “Are you going to argue with the professor?”

Seluyanov, Viktor Nikolaevich (b. 1946) - Professor of the Department of Physical Culture and Sports, specialist in the field of biomechanics, anthropology, physiology, theory of sports and health-improving physical culture, author of a number of scientific inventions and innovative technologies, creator of the Isoton health system, founder of a new direction in science - sports adaptology, author of more than 400 scientific works, many educational programs in the field of sports and fitness.- Wikipedia gives us this information. Among other things, Wikipedia also lists some of his scientific works. That's all.

Seluyanov Viktor Nikolaevich

I must say that we are not against any training (not even against crossfit, yes, yes), but we don’t like it when particularly stubborn “adepts” try to present some type of training as the only true and correct one, completely rejecting other types.

We have collected the most common questions that come up in discussions with supporters of “Seluyanov” training and asked them as is(as is) to Sergei Strukov ssf20 .

We deliberately did not clarify Sergei’s attitude to training according to the “Seluyanov system”, because We don’t see the point in this, and that’s not the point of the post at all.

The format of the “communication” was simple: question and answer.

What does modern sports science say about actively stretching muscles between sets?
Stretching reduces the muscle's ability to exert dynamic force, especially during rapid contractions.

Is it possible/needed to divide muscles into glycolytic and oxidative ones and base training on this?
Almost all skeletal muscles contain both types of fibers; it is almost impossible to force them to contract separately, unless using loads below 30% of 1RM, performing approaches not to failure and with long rest intervals.

Is it possible/needed to divide training into “myofibril development” and “mitochondrial development”?
So we can conditionally divide training into strength and muscle mass, leading to true hypertrophy, and endurance training without hypertrophy.

“When going up, the efficiency is 20-23%, and when going down, metabolic costs practically disappear, leaving costs only at the level of rest - the basal metabolism. Therefore, with the same mechanical power, the efficiency on the descent exceeds 100%.” Is this possible?
Only a perpetual motion machine has an efficiency of 100%.

Seluyanov's method (BIODEX) for measuring muscle composition, i.e. the ratio of fast and slow fibers, it is stated that the accuracy is higher and the prediction of predisposition to sports reveals better than muscle tissue biopsy. Should this relationship be taken into account and at what level of training proficiency will it matter?
Even if one assumes theoretically that fiber composition can be assessed non-invasively, the practical significance of this finding is limited. Simple field tests of the high jump and long jump will provide much more information about an athlete's potential.

What is the modern vision for strength training once a week, 70% of 1RM, 4-5 sets to failure. Is this really the optimal regimen for increasing strength and muscle mass?
Today, according to the ACSM recommendations for increasing strength and muscle mass (note, recommendations for increasing strength and mass are slightly different), most approaches require weights of 70 - 85% of RM. The need for failure has not been proven, but it is believed that with increasing training, the variability of the stimulus should be increased, as well as some sets of exercises should be performed to failure.

Is it possible to gain 2% strength per training using the regimen described above and how long can it last?
There are no studies of sufficient duration and/or confirming the possibility of a stable increase in results from training. The likelihood of increasing results in exercises inevitably decreases with increasing training.

Is there no increase in strength/volume of the IM during traditional training?
Studies involving bodybuilders have shown that “classical mass training” (3 - 5 sets of 8 - 12 repetitions) increases the diameter of all types of fibers.
Is there evidence of the need for separate MW training and the impact of this on strength performance (powerlifting, TA, running, crossfit)?
No.

Muscle acidification (accumulation of ions, lactic acid and hormones as a result of working to failure) as a result of training as the only necessary condition for muscle growth. Is this justification enough?
Lactate is formed in the muscles, which many people who are far from biochemistry, sometimes even in textbooks, call lactic acid. The difference between them is colossal; lactate is an excellent energy substrate, which has an advantage in oxidation over glucose. In addition, during the conversion of lactate from pyruvate, hydrogen ions are bound, thus lactate prevents muscle acidification. In addition, lactate facilitates the release of hydrogen ions from the cell.
The main stimulus for hypertrophy is the mechanical load on the muscle; everything else is associated conditions, each of which has a partial effect that is much inferior to the mechanical stimulus.

Is there a single optimal interval between performing strength training, for example based on the fact that mibryophylls need 7-10 days to synthesize, and is there such data at all?
This is complete nonsense, the average speed of individual processes can be calculated by artificially isolating them, but in a living organism the accompanying conditions and the current state will determine the result.

Is it true that the strength of a muscle depends solely on its diameter and the same volume will give the same strength in a young TA as in a pensioner?
No it is not true. There are two mistakes: 1) with age, the quality of muscles deteriorates, the same diameter generates less force; 2) a phenomenon at the micro level cannot be directly transferred to the macro level; if an individual fiber of a particular type may not change its properties, then the ratio of fibers, as well as contractile and non-contractile components in a whole muscle can change, and multi-joint movements can be compared based on information about individual fibers in muscles is generally incorrect.

Question: Is there any reasonable evidence to suggest that tendons limit the force applied?
There are no such reasons. Tendons do not limit strength abilities.

Question: Are there any studies that support the idea of increasing “tendon mass” from failure training and/or the need for it at all?
There are no such studies. There is a scientifically proven increase in the strength and diameter of tendons due to long-term training. However, there are no special loads for tendon training.