Ok experts, there is a lot of conflicting information on this one. I want/need to get in the weight room and am really interested in thoughts/opinions.
At the gym lifting weights, is it better for marathoners and ultramarathoners to do high rep/low weight OR low rep/high weight?
Run more. Don't lift.
Short version: Heavy, low reps, full-body, 2x weekly.Why?(1) Weight training is HEALTHY. Runners who cut weight to run are just as UN-healthy as 300-lb fat phucking slob powerlifters, just UN-healthy in a DIFFERENT way.Permanent negative protein balance and the upper body of a 12-year-old girl is no way to go through life, son.(2) Heavy/low rep gives you the maximum strength benefit, and strong is healthy. Look it up, people in the upper third of strength for the population have lower cardiac, cancer, and all-cause mortality than weaker folks (and that data WAS corrected for aerobic fitness!).Longer version:If you're going to use a barbell and learn to use it properly, hit 1-2 sets of 5-6 reps, heavy as you can, twice a week, for these exercises, in this order:squatsbench pressalternate deadlift and either cable seated rows or some chest-supported barbell or dumbbell rowoverhead presschinups (use a dipping belt to add weight)If you're using a barbell and doing squats and deads heavy and regular, you are getting all the "core" work you need.If you're using machines, same deal, but substitute the leg press (or BOTH leg extensions and hamstring curls), calf press (best is using the leg press machine when you're done with them), and some ab/back work for the squats.Either of these should take you 1 hour in the gym. That's 2 hours a week!Impacts of weight training (generally, assuming you use maximal weights for the repetition range):1-4 reps - primarily neural components of strength, limited generation of muscular or sarcoplasmic hypertrophy, little to no training for work capacity5-8 reps - possibly the most generation of muscular hypertrophy for any single repetition range, especially if multiple sets are done, also probably the best range for general strength training. The weights are high enough for maximal muscle fiber recruitment from rep #1 and there are enough repetitions to train the fibers.9-12 reps - possibly the most generation of *general* hypertrophy for any single repetition range, especially if multiple sets are done, probably the second-best range for general strength training. The weights are not quite high enough for maximal muscle fiber recruitment from rep #1 but there are enough repetitions to train most of the fibers, and you get some sarcoplasmic hypertrophy and work capacity training.13-19 reps - primarily local muscular endurance and training for work capacity with good sarcoplasmic hypertrophy generation but somewhat limited generation of muscular hypertrophy20+ reps - primarily local muscular endurance and training for work capacity, some sarcoplasmic hypertrophy, limited generation of muscular hypertrophy
Getting Stronger wrote:
Ok experts, there is a lot of conflicting information on this one. I want/need to get in the weight room and am really interested in thoughts/opinions.
At the gym lifting weights, is it better for marathoners and ultramarathoners to do high rep/low weight OR low rep/high weight?