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Changes in exercises are more effective than in loading sche
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Author:  stuward [ Tue Jun 03, 2014 7:52 am ]
Post subject:  Changes in exercises are more effective than in loading sche

http://www.ncbi.nlm.nih.gov/pubmed/24832974

The most efficient way to build muscle is to keep intensity up. If you want to mix it up, vary the exercise selection.

By the way, this was on Brad Schoenfeld's facebook just now. He's a great source of good training ideas. https://www.facebook.com/brad.schoenfeld.cscs

Author:  robertscott [ Tue Jun 03, 2014 8:37 pm ]
Post subject:  Re: Changes in exercises are more effective than in loading

his website's got all his studies on it, it's really good too

Author:  SmokeWillow [ Tue Jun 03, 2014 10:53 pm ]
Post subject:  Re: Changes in exercises are more effective than in loading

He's on the NSCA board as well.

Author:  Kenny Croxdale [ Wed Jun 04, 2014 8:15 am ]
Post subject:  Re: Changes in exercises are more effective than in loading

stuward wrote:
http://www.ncbi.nlm.nih.gov/pubmed/24832974

The most efficient way to build muscle is to keep intensity up. If you want to mix it up, vary the exercise selection.


This is a great find. I dug of the whole research article.

Constant Intensity Varied Exercise (CIVI)

The main finding of this article is that using different exercises that are similar in nature increases strength.

Squat Example: Leg Press, High Bar Back Squat, Low Bar Back Squat, Front Squat, Zercher Squat, Belt Squat, etc.

Training Intensity

The training constant with CIVI is the intensity. That meaning that each lift need to be preformed with a 85% of 1 Repetition Max with low reps, 1-5 reps.

Bulgarian Training

This "Max Effort Method" is the foundation that the Bulgarian Weightlifters use to dominate Olympic Lifting.

Frequency of Max Effort Varied Exercises

For increasing strength, changing up the Varied Exercise need to be frequently.

How often to a great extent depends on...

Training Age

This means how long you have been training rather than you real age.

Older More Frequent

Individuals who have been training a long time need to change up the exercise frequently.

Training Example:

Week 1: Leg Press max out.

Week 2: Zercher Squat max out.

Week 3: Front Squat max out.

That could mean every training session.

Younger Less Frequent

Novice lifter who just started training can preform the exercise more frequently.

That meaning that using the same max effort perhaps for three training sessions.

Example:

Week 1: Leg Press max out

Week 2: Same as 1.

Week 3: same as 1.

Week 4: This now become Week 1 of a new exercise.


Quote:
By the way, this was on Brad Schoenfeld's facebook just now. He's a great source of good training ideas. https://www.facebook.com/brad.schoenfeld.cscs


Schoenfeld is one of the best.

THE MECHANISMS OF MUSCLE HYPERTROPHY AND THEIR APPLICATION TO RESISTANCE TRAINING
http://img2.timg.co.il/forums/1_158907702.pdf

This looks at the three primary mechanisms that are necessary for hypertrophy, muscle growth.

1) Mechanical Tension: Limit (1 RM) Strength

2) Metabolic Stress: The Bodybuilding Pump.

3) Muscle Damage: Stretching the muscles under a load.

Example: The bottom position of a squat with a barbell load.

Going to Failure

To maximize strength and hypertrophy, at some point, is the key.

Dr. Jacob Wilson stated that means at time pushing/pulling the weight up anyway you can. Screw technique.

Recyclable Exercises

Pushing/pulling to failure should NOT be used on ANY competitive lift. Doing so, develops poor technique.

Training to failure should be employed on movement that are similar in nature to the competition lift.

Once you've hit failure, trash the Recyclable Exercise with another similar in nature.

Example: One you have trashed a Front Squat move on to something like a Zercher Squat.

Kenny Croxdale

Author:  stuward [ Wed Jun 04, 2014 12:31 pm ]
Post subject:  Re: Changes in exercises are more effective than in loading

Kenny, thanks for the feedback and the link to that article.

Author:  robertscott [ Wed Jun 04, 2014 5:51 pm ]
Post subject:  Re: Changes in exercises are more effective than in loading

this is his website if anyone's interested

http://www.lookgreatnaked.com/blog/

Author:  Kenny Croxdale [ Thu Jun 05, 2014 6:48 am ]
Post subject:  Re: Changes in exercises are more effective than in loading

stuward wrote:
Kenny, thanks for the feedback and the link to that article.


Stu,

Thanks for posting the information.

I get the NSCA Research Journal on line. However, I didn't see it.

It was in the Published Ahead of Print, which I usually check.

I can email you the article if you want.

Kenny Croxdale

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