fitghtert wrote:
so your anecdotal evidence is worth even less than J.Rs and you come across as being slightly full of sh!t.
Thank you. His so called evidence is all supposition and hearsay, quite ironic. :)
fitghtert wrote:
so your anecdotal evidence is worth even less than J.Rs and you come across as being slightly full of sh!t.
Thank you. His so called evidence is all supposition and hearsay, quite ironic. :)
Supposition and hearsay that I linked???
I don't know why I argue with trolls. I guess I just like always being right and being called upon to share my knowledge. Thanks :)
ex phys wrote:
Supposition and hearsay that I linked???
I don't know why I argue with trolls. I guess I just like always being right and being called upon to share my knowledge. Thanks :)
Don't be surprised, J.R is a special kind of guy. He doesn't believe PEDs help athletes and he thinks antibiotica is bad and the reason for AIDS.
supposition:
the expression of a belief that is held with confidence but not substantiated by positive knowledge or proof;
hearsay:
information gathered by one person from another person, of which the first person had no direct experience.
What you are forgetting J.R. is that to learn proper technique its better to start with low weight and many reps. It takes a certain number of doing the movement before the body automates it. About 300 or so.
However, if you learn the wrong technique, it takes far more work to undo that.
Other than that, does anyone know what Salazar mean when he say low rep/high weight/train like a sprinter?
In every weight video of them they lift wight low weight, and basically just core stuff.
Barakus Obama wrote:
to learn proper technique its better to start with low weight and many reps.
If you do the first rep wrong, why the heck would you keep doing more of them.
No, you do 1 rep at a time, rest, then do another one.
This is what I did when starting, and fortunately I did it the right way from the start.
J.R. wrote:
If you do the first rep wrong, why the heck would you keep doing more of them.
No, you do 1 rep at a time, rest, then do another one.
This is what I did when starting, and fortunately I did it the right way from the start.
You're hopeless.
Its much harder to do the first rep with high weights if you are not familiar with the movements. This is basic.
Yes, fortunately you did it right. Starting with heavy weights are not the best way to teach proper teqchnique, wether it worked for you or not.
Wouldn't surprise med if you used the machine for squats...
Barakus Obama wrote:
Its much harder to do the first rep with high weights if you are not familiar with the movements.
*the first rep correct
Barakus Obama wrote:
Wouldn't surprise med if you used the machine for squats...
Off the rack, grazed my butt on the floor and back up. I didn't use any machines, except the one at the college as they didn't have free weights but I had my own set at home.
Barakus Obama wrote:
Starting with heavy weights are not the best way to teach proper teqchnique
You would know, since you've never done it before?
The point is that if you have trouble with 1 rep, don't do a 2nd one, and if the 1st rep is too easy, go heavier on the next one. If your form is bad, stick with 1 rep and keep practicing that 1 rep to do better. When your form is good and the rep is too easy, add more weight.
"Training with Cerutty" pp56-69:
"The most important part of all strength building work is that it must be a difficult exertion to have benefit. It must be vigorous .. with the purpose of building tensile strength."
You get tensile strength from maximum intensity efforts, i.e. singles, not reps.
J.R. wrote:
You would know, since you've never done it before?
The point is that if you have trouble with 1 rep, don't do a 2nd one, and if the 1st rep is too easy, go heavier on the next one. If your form is bad, stick with 1 rep and keep practicing that 1 rep to do better. When your form is good and the rep is too easy, add more weight.
I've done it, like you I overdid the weights for a while because of the fast progress I had. Weights are fun.
I've never done 1 rep several set like you, so I can't say anything about the effectiveness about that. What I am saying is that the best way to teach your body the right technique is to do the movement many times, and with low weight. You seriously cannot disagree on that.
If you do 1 rep 10 times during a practice, it will take forever to automatize that movement.
Something like 3x10 is far better in the beginning.
J.R. wrote:
"Training with Cerutty" pp56-69:
"The most important part of all strength building work is that it must be a difficult exertion to have benefit. It must be vigorous .. with the purpose of building tensile strength."
You get tensile strength from maximum intensity efforts, i.e. singles, not reps.
Yea, I have that book aswell.
The point is, when you start lifting weights its more important to teach proper form than to be strong. Unless you are in a hurry what you suggest is not a good idea.
http://www.mhhe.com/hper/nutrition/williams/student/appendix_i.pdfXfit_guy_the_real_one_1 wrote:
So here is what you should do: use the same weights but do 10 reps instead of 5. You will get that BIG/SHREDDED look that girls are lusting after.
See page 509 of that linked pdf for the American College of Sports medicine's official guidance and feel free to read their citations provided.
Muscular strength is best developed by using heavier weights (that require maximum or near maximum tension development) with few repetitions, and muscular endurance is best developed by using lighter weights with a greater number of repetitions (18,69,75,215). To some extent, both muscular strength and endurance are deve loped unde r e a ch condi t ion, but e a ch loading
scheme favors a more specific type of neuromuscular development (75,215). Thus, to elicit improvements in both muscular strength and endurance, most experts recommend 8–12 repetitions per set; however, a lower repetition range, with a heavier weight, e.g., 6–8, repetitions may better optimize strength and power (75). Because orthopaedic injury may occur in older and/or more frail participants (approximately 50–60 yr of age and above) when performing efforts to volitional fatigue using a high-intensity, low-to-moderate repetition maximum (RM), the completion of 10–15 repetitions or RM is recommended. The term RM refers to the maximal number of times a load can be lifted before fatigue using good form and technique. Any magnitude of overload will result in strength development, but heavier resistance loads to maximal, or near maximal, effort will elicit a significantly greater training effect (75,109,156,158,215). The intensity and volume of exercise of the resistance training program can be manipulated by varying the weight load, repetitions, rest interval between exercises and sets, and number of sets completed (75). Caution is advised for training that emphasises lengthening (eccentric) contractions, compared with shortening (concentric) or isometric contractions, as the potential for skeletal muscle soreness and injury is increased particularly in untrained individuals
(8,125).
By the way, what is your Fran? I bet it isn't even sub 5min.
The main thing--just as you suggest--is to do the lifting *early* in your training session (after a warmup). Because lifting heavy/few reps calls for a considerable neural contribution, it's important to be fresh. Heavy lifting after a running session, even an easy run, is not nearly as effective.
I have tried this and I found that lifting first or early made the running afterwards worthless. If I was lucky I was able to jog 2 minutes per mile slower than a normal easy paced run. I did not have a relaxed fluid stride and it altered my normal stride. I always lift after running as I feel that improving my running fitness is my main goal. Strength development is an add on to suppliment and helps to improve my running fitness.
OP now not going to lift weights. What we have is another runner that looks skinny fat on the upper body because they think specificity to running is most important. OP probably runs a 17 minute 5k...HAHAHA.
kjlhluli wrote:
OP now not going to lift weights. What we have is another runner that looks skinny fat on the upper body because they think specificity to running is most important. OP probably runs a 17 minute 5k...HAHAHA.
No, I'm just going to look skinny. I don't understand the reasoning people give of "Since you're not a pro or elite, you shouldn't focus on just running, and lift weights to look good" crowd. Yea, I'm not an elite, but I enjoy the competitiveness of running and keeps me feeling good and alive. Yea, it won't make me a living from it, but that's true for 99.9999% of us runners.
Ok I bashed x_fit but didn't give advice. Above I posted on what generally works when wanting to gain power for running. I grew up around power lifters so I know some basics about lifting heavy, nothing advanced. What I have leaned towards are the 5by5 approach or "grey skull".
5by5 is basic stuff.
5 sets of 5 reps with 5 min of rest in-between sets. once you fail, you stop and move one/go home. if you pass for the day you bump up weight 5 lbs on each side for squad and dead-lift. For all other movements, bump 2 1/2lbs on each side after passing.
Grey skull if different. look it up. I love it much more than the 5by5.
For each of these systems lift about 2~3 times a week. I personally enjoy lifting after a hard day so I have time to rest the next day. Don't ever lift the week or week and a half before your peak race.
If you start stagnating at a specific weight for some time (around a week of two) I like to do something called a "shock". Double the amount of weight you generally would put up on each side and do that weight till failure. If it means once then once it is. The next time you lift you will have the confidence that you can lift heavier than you have before.
for core and all that jazz use this:
Same thing Rupp does.