ישראלבודי - צפיה בהודעה בודדת

Eli · 01-03-07, 19:14

Here's the bottom line. Lifting a weight that's above 55-60 percent of your 1RM as fast as possible is almost assuredly going to produce maximum tension, and therefore optimum overload. Conversely, lifting a weight that's below 55-60 percent of max will yield submaximum overload and therefore submaximum results in increasing strength. I defy ANYONE to lift more than 85 percent of their max purposefully slowly for a reasonable number of reps! It can't be done! Fatigue will invariably set in so quickly that you'll never manage to get in the requisite number of reps to provide optimal time under maximum tension.

A side issue that proponents of superslow training love to bring up is the practice of the Olympic lifting movements. Snatching and cleaning involve abrupt velocity changes. So, why is it that Olympic lifters suffer far fewer injuries than do other athletes? First the sudden application of abrupt force takes place after the weight is moving off the floor (i.e., at near knee height). This is not dangerous. The end points of these two lifts require perfect timing such that the weight is "caught" as momentum slows and velocity is at near zero. Again, not dangerous. Impact, as experienced in tackling, hitting, being hit and falling to the ground involved massive impact, far beyond what Olympic lifters experience.

So, almost every bit of solid scientific research shows that faster movements produce better results in lifting. This being true, when does it pay to do slow movements? Of course, when training aged clients, you have to be prudent and avoid taking them to any sort of ballistic or explosive realm of lifting. Also, rehab (clinical) situations certainly often require slow movements. And constant tension (it doesn't have to be maximum tension) has been shown to improve local muscular endurance better than do fast movements. The mechanisms of improved local muscular endurance are increased enzyme concentrations within the muscle cells, mitochondrial proliferation and capillarization. These all contribute to improved mass to a measurable degree, and are therefore worthy of inclusion in one's training regimen at least once or twice yearly. Eight weeks of such slow training appears optimal, however.

מי שרוצה את השורה התחתונה - פסקה אחרונה.

01-03-07, 19:14	#2
Eli חבר פעיל תאריך הצטרפות: Dec 2006 צפה באלבומי התמונות של Eli הודעות: 439	Here's the bottom line. Lifting a weight that's above 55-60 percent of your 1RM as fast as possible is almost assuredly going to produce maximum tension, and therefore optimum overload. Conversely, lifting a weight that's below 55-60 percent of max will yield submaximum overload and therefore submaximum results in increasing strength. I defy ANYONE to lift more than 85 percent of their max purposefully slowly for a reasonable number of reps! It can't be done! Fatigue will invariably set in so quickly that you'll never manage to get in the requisite number of reps to provide optimal time under maximum tension. A side issue that proponents of superslow training love to bring up is the practice of the Olympic lifting movements. Snatching and cleaning involve abrupt velocity changes. So, why is it that Olympic lifters suffer far fewer injuries than do other athletes? First the sudden application of abrupt force takes place after the weight is moving off the floor (i.e., at near knee height). This is not dangerous. The end points of these two lifts require perfect timing such that the weight is "caught" as momentum slows and velocity is at near zero. Again, not dangerous. Impact, as experienced in tackling, hitting, being hit and falling to the ground involved massive impact, far beyond what Olympic lifters experience. So, almost every bit of solid scientific research shows that faster movements produce better results in lifting. This being true, when does it pay to do slow movements? Of course, when training aged clients, you have to be prudent and avoid taking them to any sort of ballistic or explosive realm of lifting. Also, rehab (clinical) situations certainly often require slow movements. And constant tension (it doesn't have to be maximum tension) has been shown to improve local muscular endurance better than do fast movements. The mechanisms of improved local muscular endurance are increased enzyme concentrations within the muscle cells, mitochondrial proliferation and capillarization. These all contribute to improved mass to a measurable degree, and are therefore worthy of inclusion in one's training regimen at least once or twice yearly. Eight weeks of such slow training appears optimal, however. מי שרוצה את השורה התחתונה - פסקה אחרונה.