Soloflex & Home Gyms in General

Quote from alfonso:

How's that working for you?

Tell you what, if you ever hit a plateau doing that, try not taking each set to failure.

I know everyone thinks that going to failure is essential blah, blah. Funny really. I bet 99% of the people parroting this advice never actually done any research to determine it; just blindly accepted it. Fact is, you do not have to go to failure. You don't have to "feel the burn".

Go on an 8-12 week program of stopping short of failure, exercising the same muscles more often -- you can, because they're not as damaged -- and take 5 minute rests between sets, low reps, HEAVY weight and watch your strength increase.

Doesn't necessarily do a whole lot for size, but it's another common myth that strength depends on the cross-sectional size of the muscle fiber. It only does, all else being equal, which is fine for the classroom, but in the real world all else is hardly ever equal. So yes, you can certainly gain strength without gaining size.

Then, when you go back to your old "burn" routine, you'll be lifting heavier weights, and thus your chances of gaining muscle mass are much improved.
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hey, i agree, most people do just blindly follow advice. i would agree, the best would be to compare scientific studies of weight lifting methods, where each person was given that same diet, etc.

it's hard to prove which works best, but you gotta pick something. what i do has worked great for me. not saying at all that what you suggest would not work.

i also agree, as i've said previously in this thread, that the burn feeling is not REQUIRED to grow muscle. but, personally, i get a burn on every set....i'm not claiming you HAVE TO.

also, although all my sets are to failure, i have 3 cycles i do. so i'm mixing it up a lot. i haven't had too much trouble increasing weight on a regular basis...
 
Quote from alfonso:




Rubbish.

Well, obviously it depends on how you define "crappy diet", but I guarantee that if you're too calorie deficient, you're growing nowhere.
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it's not rubbish. of course if your TOO calories deficient you stifle your gains but i said diet is less important than the STIMULUS in growing muscle.

:-/
 
Quote from alfonso:





How's that working for you?

Tell you what, if you ever hit a plateau doing that, try not taking each set to failure.

I know everyone thinks that going to failure is essential blah, blah. Funny really. I bet 99% of the people parroting this advice never actually done any research to determine it; just blindly accepted it. Fact is, you do not have to go to failure. You don't have to "feel the burn".

Go on an 8-12 week program of stopping short of failure, exercising the same muscles more often -- you can, because they're not as damaged -- and take 5 minute rests between sets, low reps, HEAVY weight and watch your strength increase.

Doesn't necessarily do a whole lot for size, but it's another common myth that strength depends on the cross-sectional size of the muscle fiber. It only does, all else being equal, which is fine for the classroom, but in the real world all else is hardly ever equal. So yes, you can certainly gain strength without gaining size.

Then, when you go back to your old "burn" routine, you'll be lifting heavier weights, and thus your chances of gaining muscle mass are much improved.
More...


i can't really tell if your bashing science or not, but if you are that's a good way to get right on my bad side.

the reason so many people are advocating HIT is because HIT makes sense on its face. want you want to grow muscle is the maximum stimulus that makes the minimum of inroads into your total system recovery. HIT gets closer to this ideal than any other traing regimen. you wanna slap the muscle than let it recover but you dont want to slam the recovery sys into the ground. HIT helps prevent overtraining. having said that i do agree with you that with HIT you can find yourself in an overtrained state too so its wise to back off now and again and not take it to failure.

BUT HIT is your best bet for your core training regimen!

now, it is NOT a myth that strength depends on cross sectional area of the muscle. Of course that is true but other factors also play important roles in strength.

1) neurological efficiency
2) muscle points of attachment for efficient leverage
3) and CROSS SECTIONAL AREA
4) % Fast twitch/Slow Twitch fiber composition

they all play a role, so your myth assertion is BS.

:-/
 
Quote from alfonso:


How's that working for you?

Tell you what, if you ever hit a plateau doing that, try not taking each set to failure.

I know everyone thinks that going to failure is essential blah, blah. Funny really. I bet 99% of the people parroting this advice never actually done any research to determine it; just blindly accepted it. Fact is, you do not have to go to failure. You don't have to "feel the burn".
More...

A plateau certainly is indicative of an inability of the body to surpass the inroads of musculature fatigue. One reason this can occur is poor diet. More likely, is that your body has exceeded its ability to overcome stress. This of course is a function of your recovery rate and the time you allow yourself to recover.
So, when you plateau you can let your body heal in two basic ways: (1) Do less per workout, workout with the same frequency, or (2) Do the same per workout, workout less frequently.

What you're advising is certainly valid, but there is one distinct advantage to choice (2). By pushing yourself to failure you have an easier point by which to measure progress. It is by no means perfect (the Super-Slow fellas certainly focus on this aspect) but in general it is easier to gauge failure than "I can only do one more." Or two more, or whatever.

When someone asks me, for example, "whatcha bench?" I would reply 'x' lbs, 'x' time under tension. In order to compare this data week - to - week it is best to eliminate as much judgement as possible. And, by my psychological make-up it was far more reliable to focus, while excercising, on repeating the motion for as long as possible than to think about when I might have only one or two reps left in me.

However, as you have stated, this is not a necessity.

get pumped,
rlb
 
Quote from rlb21079:




When someone asks me, for example, "whatcha bench?" I would reply 'x' lbs, 'x' time under tension.
get pumped,
rlb
More...


absolutely right for more precise measurment of WORK done.

however, some other factors are also of importance.


rlb, you familiar with Super Slow protocol by any chance?

:-/
 
Quote from LongShot:


BUT HIT is your best bet for your core training regimen!

now, it is NOT a myth that strength depends on cross sectional area of the muscle. Of course that is true but other factors also play important roles in strength.

1) neurological efficiency
2) muscle points of attachment for efficient leverage
3) and CROSS SECTIONAL AREA
4) % Fast twitch/Slow Twitch fiber composition

they all play a role, so your myth assertion is BS.
:-/
More...

weren't you guys saying the same thing on muscular vol. vs. strength? it is a very interesting topic - there are Olympic and powerlifters in the superlight classes that easily outlift heavyweight bodybuilders, for example, despite drastically smaller muscle volumes. I don't know that a reliable correlation can be calculated.

as for HIT - I dislike it, but try it yourself. variety is always a good thing, and everyone reacts differently.
 
Quote from LongShot:


absolutely right for more precise measurment of WORK done.

rlb, you familiar with Super Slow protocol by any chance?

:-/
More...

work is not dependent on time, power is work over time

super slow = PAIN :p
 
Quote from Madison:



weren't you guys saying the same thing on muscular vol. vs. strength? it is a very interesting topic - there are Olympic and powerlifters in the superlight classes that easily outlift heavyweight bodybuilders, for example, despite drastically smaller muscle volumes. I don't know that a reliable correlation can be calculated.

as for HIT - I dislike it, but try it yourself. variety is always a good thing, and everyone reacts differently.
More...


you dislike it because its the HARDEST form of training.

for the same reason the SQUAT RACK is always empty :-/
 
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