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På IronOnline bloggar förutom Dave och Laree Draper även Bill Peel, Bob Simpson, Byron Chandler, Chris McClinch, Kyle Estle och Stella Juarez:
Quote:If you’ve been around the Iron Game for any length of time, you’ve come to realize that there are many different theories regarding training and just as many approaches spawned by these theories. In recent years, high intensity training has become a very popular way of training. It has seen its share of use and abuse in the Iron Game…here’s an ”average” lifter’s thoughts on the subject.This style of training can rapidly increase the trainee’s strength and supposedly, his muscular hypertrophy will keep pace with the strength. In an ideal world…this happens. It tain’t so in the real world. Muscular hypertrophy requires two things (I’m greatly simplifying things here) fiber thickening and capillary perfusion. High intensity training – where you push to momentary muscular failure in a limited amounts of sets – allows for fiber thickening but doesn’t really have enough volume to stimulate capillary perfusion. So the strength can outrun the muscle size.
If this weren’t true…Olympic weightlifters would have huge muscles like bodybuilders and by extension, bodybuilders would be world class strength athletes. Again, tain’t so.
This style of training is also said to be safe – and the statement often used is that ”the harder it seems, the easier it is.” Also, it has been said that ”the first rep is the most dangerous rep.” The theory here (using curls as an example) is that if you’re curling 100 pounds, the first reps are accomplished quickly…because you’re producing in excess of 100 pounds of force. So they are the most dangerous, since you’re producing excessive force and subjecting the muscles, tendons and attachments to a greater force. As the set progresses, the reps slow down and you produce less force each time until movement isn’t possible…or you produce less than 100 pounds force. So your final rep (where you produce less than 100 pounds force) is actually safer and easier than your first. Sounds logical, eh?
Well, it is logical…but it’s not necessarily correct. Injury won’t usually occur in the primary muscle mover being stressed (the biceps and brachialis) but in the smaller, supporting muscles that tire even quicker.
This style of training requires a constant emphasis on progression…usually in the form of more reps and/or more weight. Progression should be fairly linear for a short time, then stall. At this point, you rest, recover and start gaining again. This is true for the most part…after all, isn’t one of the names applied to weight training ”progressive resistance training?”
The problem here is that the relentless pursuit of progression often leads to poor form, with resultant soft tissue injury. The trainee pushes the poundage or the reps before they have actually mastered the previous poundage and gets sloppy. Injury usually isn’t far away.
If the trainee will strive to maintain scrupulously good form, using muscle power and not momentum, to move the weight…if the trainee will forestall progression until they have dominated a particular weight with good form…and if they will occasionally train lighter using more volume…then high intensity training should be a safe and productive form of training for them.
For a short time, anyway. We’ll leave the discussion regarding failure and central nervous system issues for another time.
Regarding poundage goals…there is an author that recommends trying to meet the following goals:
Three hundred pounds in the bench press, four hundred pounds in the full squat and five hundred pounds in the conventional, bent leg deadlift. As laudatory as these goals are, they aren’t very practical for quite a few of us. In fact, I disagree with them.
Granted, you will certainly be strong if you achieve these goals and you may develop a fairly husky, if not muscular physique – but striving for these goals doesn’t guarantee that you’ll be built like a physique competitor through their achievement or pursuit. Contrary, you may end up injured and with a thoroughly sour attitude toward training. (This author injured himself in doing 400×20 in the deadlift. It was quite a while before he recovered and was able to train effectively again.)
I found it interesting that the late Arthur Jones had this to say about squatting and effort:
”In performing power lifts, the danger comes from another source – from prolonged exposure to a force that may be more than the skeleton is capable of supporting, regardless of the strength of the muscles involved. At the moment of this writing, at least a few individuals are squatting with over 800 pounds – and since most of these men weigh at least 300 pounds, this means that they are actually supporting over 1,100 pounds on their feet, and most of that amount on their spines. In the author’s opinion, the human skeleton simply was not designed to support such loads for prolonged periods of time; for any purpose except power lifting competition, all of the benefits that can be provided by squats can be derived without using more than 400 pounds, and in most cases without using more than 300 pounds.” (bold emphasis mine) (From the Nautilus Training Bulletin Number 1)
I’ve moderated my goals to a more obtainable standard, 200, 225-250 and 300 in the three lifts mentioned. By doing this, I hope to preserve my joint integrity and avoid soft tissue injury. I’ll still train intensely but that will be achieved through other gambits, such as decreasing rest times between sets and cumulative fatigue training. Sometimes you just have to reconcile with your existence…and train so as to not hinder your enjoyment of life, which catastrophic injury or overuse injury would certainly do.
Over and out.
[http://davedraper.com/blog/2007/08/31/rambling-thoughts-on-high-intensity-training-and-poundage-goals/ Läs hela inlägget i orginalformat här…]
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