Adarq.org
Performance Area => Strength, Power, Reactivity, & Speed Discussion => Topic started by: Natho on April 21, 2010, 03:08:59 am
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I wanna know what people think of this new article by Kelly B,
http://www.higher-faster-sports.com/nonfunctionalmyth.html
What i understood it as, no matter what your set/rep sheme is, train hard and eat well and results will come.
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But how can you overanalyze anymore if you do that?
NOT FAIR!
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But how can you overanalyze anymore if you do that?
NOT FAIR!
LOL , exactly!!!
Kelly's fav training method : "KISS" , Keep It Simple Stupid !
He is so very right , people get caught doing this , that , experimenting , bla bla bla.
Its just strength! Squat heavy , eat enough , and strength will rise for sure!
Then , when you have the strength , ( gained from 1RM sets or 15 rep sets ) we can talk more...
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i'll check it out tomorrow, about to sleep.
What i understood it as, no matter what your set/rep sheme is, train hard and eat well and results will come.
that's fine for gaining strength etc, but for athletic performance improvement there are other important factors such as peaking, gpp, spp, etc.. so rep ranges can have a pretty big impact on training, so to can body composition/caloric intake.
in terms of obtaining a certain level of strength, then ya that statement is pretty accurate.. if you're raising your strength (1RM) using a 3x8, 4x10, 1x20, 5 x 3, 1x5, etc, any of those set/rep ranges will work.. but those set/rep ranges all have very different adaptations by the central nervous system in terms of power production, more so in the short term.. in the long term, once a certain level of strength is obtained, most of those set/rep ranges just listed, and their effect on the CNS, become irrelevant, because the base is there & alot more time can be spent on improving power..
I personally like to make sure power isn't being neglected for most performance programs.. An example where I wouldn't care is if someone is doing a 20 rep squat routine to really bump up 1RM insane in 4-6 weeks, I wouldn't care if vert was dying/speed was dropping etc in this case.. if you get what I mean.
peace
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sooooo, stuff like stim/potention from squats like 5x1 or 2x3 with re-reacking of bar could have a greater effect AFTER increasing 1RM through whatever set/rep scheme. Is this what you mean darq?
sorry to pick at your brain....
also can MSEM be done more then once a week, and can it effectly increase 1RM? or is it mainly for temporary stimulation?
again sorry for the brain picking ::)
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sooooo, stuff like stim/potention from squats like 5x1 or 2x3 with re-reacking of bar could have a greater effect AFTER increasing 1RM through whatever set/rep scheme. Is this what you mean darq?
sorry to pick at your brain....
also can MSEM be done more then once a week, and can it effectly increase 1RM? or is it mainly for temporary stimulation?
The low rep stuff is better for increasing neural activation/stim. It's really more of a purer nervous system training method. You can gain size with it, but you either need to up the frequency quite a bit over what Verkoshansky recommends or increase the number of sets. You can also use it for increasing neural activation (stim) and maintaining (or even boosting) strength at times when you're in more of a peaking phase, as it doesn't involve much microtrauma/time under tension.
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sooooo, stuff like stim/potention from squats like 5x1 or 2x3 with re-reacking of bar could have a greater effect AFTER increasing 1RM through whatever set/rep scheme. Is this what you mean darq?
sorry to pick at your brain....
also can MSEM be done more then once a week, and can it effectly increase 1RM? or is it mainly for temporary stimulation?
The low rep stuff is better for increasing neural activation/stim. It's really more of a purer nervous system training method. You can gain size with it, but you either need to up the frequency quite a bit over what Verkoshansky recommends or increase the number of sets. You can also use it for increasing neural activation (stim) and maintaining (or even boosting) strength at times when you're in more of a peaking phase, as it doesn't involve much microtrauma/time under tension.
damn i forgot to answer this question, but thanks KB for doing so.. ;f
basically what he said, MSEM in it's truest sense I wouldn't do more than twice a week, but, you can easily work up to 1 or 2 heavy singles 3+ times per week if your work capacity/experience is there. I've seen increases in 1RM using MSEM/frequency stuff, so have some others who have tried it. Like KB said, this stuff can have a powerful effect during a peaking phase, which can last anywhere from 4-6 weeks or so, imo.
So ya, stuff like 1x5 or 2x8 will lead to different results than MSEM style lifting. The catch is that 1x5, 3x8, 4x10, 1x20 etc, those set/rep schemes need to exist in order to build a base (hypertrophy, strength), then MSEM / lower rep lifting protocols will be more powerful, and the cycle continues.
pc man
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Alright, thanks for the reply Kelly and Darq........apprieciated.
I think I'll wait till i can throw 300lbs+ around for reps till i start using these stim/acitvation methods.