| Freaky Bodybuilder
Geregistreerd: Oct 2002 Locatie: Wageningen Leeftijd: 45 Geslacht: V
Posts: 6.768
| Re: Triple Anti-kiss
Nou, dames en heren.. er begint licht te komen in de duisternis.
De 3 trainingsintensiteiten (licht-middel-zwaar) zullen worden omgezet naar middel en zwaar.
Dwz. de reeks met hoge hh wordt er uit gegooid. Het kostte me gruwelijk veel glycogeen op een moment dat ik eigenlijk die spier rust had moeten gunnen. Dertig hh doen , ook al is het met licht gewicht is toch best inspannend.
Die energie kan ik beter besteden aan bijv. eindelijk wat meer intensieve cardiolesjes zoals spinning of body pump (body jam heb ik geprobeerd maar de muziek is te gruwelijk om aan te horen).
Ga dus een 2-split doen voor bovenlijf en benen.
Ietsjes hoger beginnen in de hh bij zowel middelzwaar als zwaar trainen zodat ik begin met trainen op krachtuithouding en massa en eindig met trainen op massa en kracht.
bijv.
wk1 ma bovenlijf 20hh
wk1 wo benen 20hh
wk1 vr bovenlijf 10hh
wk1 zo benen 10 hh
wk2 di bovenlijf 18hh
wk2 do benen 18 hh
wk2 za bovenlijf 9hh
wk3 ma benen 9hh
wk3 wo bovenlijf 16hh
enzovoorts. In 8 wkn kom ik dan uit op resp 8 en 4hh.
De oefeningen worden nog verder ingevuld, maar hebben tot doel de squat en DL evenals het bankdrukken te ondersteunen.
En als toegift een stuk van Lyle McDonald. Dankzij wazzup een reeks links gekregen : http://www.volleyweb.com/lylemcd
waarvan ik deze: ttp://www.volleyweb.com/lylemcd/rep.continuum.html
knip en plak The Rep Continuum I though I'd try to address a topic which I've seen questions about and which came up in email a while back relative to a post I did on periodization. What I want to talk about now is rep ranges. A while back on misc.fitness, someone asked a question as to why, if training at 8-12 reps with heavy loads leads to muscular development, training at 1 rep max loads wouldn't be better. I thought about the question for a while but never answered it. Hopefully, this article will provide the answer.
The concept I want to try to get across is that of a repitition continuum. Reps and loads are not a discrete entity. The loads used to a degree will dictate how many reps can be performed but very little is set in stone. Before I present the reps and associated loads, I want to ask a couple of questions to get you thinking about the topic.
What rep range do bodybuilders generally train in and why?
What rep range do power and Olympic lifters train in and why?
What rep range do endurance athletes (wrongly, IMHO) train in and why?
Is there any use in crossing over between athletes: i.e. is there any reason for bodybuilders to train in the rep range of power lifters and vice versa?
The answers to these questions should make my explanation of reps a bit more clear.
First, I want to present the rep continuum (1) and then I'll try to offer some practical interpretations as to how it can be used.
Reps 1 3 6 8 10 12 20 25 >25
Strength Hypertrophy Endurance Endurance
(Note that in all cases, sets should be considered rep max sets (RM): i.e. a weight is used allowing one to get, say, 8 reps and 8 reps only. This is an 8 RM set)
What about training loads? According to my exercise phys. class, the above rep ranges approximate to the following percentages of 1 RM.
1 RM: 100% of 1 RM load (well, duh)
3 RM: 90-95% of 1 RM load
8 RM: 80% of 1 RM load
10 RM: 70% of 1 RM load
20 RM: 60% of 1 RM load
Thus, in general, you should be able to lift 90% of your 1 rep max approximately 3 times. Please note that this is only a guideline. If you graph this association (# reps vs percentage) it isn't a straight line so that at even higher reps than 20, it becomes increasingly difficult to predict loads. Various equations and look up charts have also been developed to predict rep max loads based on 1 RM roughly according to this correlation. One is the Bryzcki formula which predicts 1 RM to be weight lifted / (1.0278 - 0.0278 * X) where X is the number of reps done and is less than 10. Note that this is an approximation and that it may not hold for every muscle group. (Matt, if I've screwed this up, please let me know). Also, due to the curvilinear relationship of number of reps to percent load, a weight which can be handled for many more than 10 reps will not give a good prediction of 1 RM.
Well, so what about the rep ranges? Another question that I've been asked in email is "Why there is a distinction made between strength (1-6 RM) and hypertrophy (8-12 RM)?" I mean, hey, strength is related directly to muscle size, right? So a stronger muscle should be a bigger muscle, right? Maybe, maybe not. I recall reading somewhere that a study found that you can only voluntarily recruit 65%-75% of your total muscle fibers at any given time (I have no idea where this was and have no idea where to dig up the reference). This is probably a protection mechanism to keep you from tearing your body apart by recruiting all available muscle fibers. Also, if you were to recruit all 100% at a time, you would not have any left over if you needed them. The bottom line is that it is physiologically impossible to recruit all available muscle fibers no matter how heavy the lift. Again, this is probably an evolutionary mechanism.
This is getting long so I'll continue it into a second post.
References:
Kraemer and Fleck Designing resistance programs Human Kinetic Publishers.
Ok, I was talking about rep ranges. Last time, I stated that you can only recruit about 65-75% of your available muscle fibers at a time, probably due to an evolutionary protection mechanism. If I am wrong about this, would someone with some references please let me know. Well, this one fact helps to answer some of the questions I posed when I began this article.
Let's try to answer some of the questions I asked.
2. What rep range do power and Olympic lifters train in and why?
Powerlifters and Olympic lifters have traditionally lifted in the 1-6 rep range although it's changing somewhat. Why? Well, powerlifting is about how much you can lift for 1 rep period. How you appear or how much you can lift for 10 reps doesn't matter at all. So, lifting in this range is more specific to their competitive goals. What about the adaptation that are seen.
Training with 1 RM loads only recruit maybe 65-75% of your total muscle fibers. Remember when I talked about plyometrics, I talked about a strength deficit which exists (the difference between maximal strength which is definitely related to muscle size and maximal voluntary strength which is the maximum amount you can lift). Yes, there does seem to be an adaptation which allows trained lifters to call in more of their available muscle fibers, but it's still not 100%. So, a 1 RM lift can only use and fatigue (and presumable damage) the number of muscle fibers which can be voluntarily recruited which isn't all of them. Presumably, lifting in this very low rep range may be able to increase the amount of muscle which can be recruited which would improve performance. However studies of periodized programs have found that muscle mass may actually decrease during the heavy strength phase. Presumably, this occurs as some of the muscle fibers created during hypertrophy training are not needed and atrophy again. Theoretically, plyometrics are also able to improve fiber recruitment and lower the strength deficit. Fred Hatfield (aka Dr. Squat) (or maybe it's Ed Coan) always performs a plyometric frog jump before attempting a competition squat to, hopefully improve neural activation. (BTW, I don't want this to turn into another plyometric argument, so please don't send me email telling me that plyometrics are dangerous. We've already been through that).
1. What rep range do bodybuilders generally train in and why?
As the reps increase, the percent of max load must, by definition, go down. Bodybuilders generally tend to train in the 8-12 RM range with 65-80% of their 1RM loads. Why? Well, the belief is this: with submaximal loads, the fibers which are first recruited (the initial 65-75%) will fatigue after a while. As this occurs, other muscle fibers muscle must be recruited to continue the lift. Eventually, no more muscle fibers can be recruited concentrically (momentary muscular failure) and the set ends. However, some athletes use forced reps, negatives, and other systems to increase the number of fibers which are damaged. So, why not extend this argument and have bodybuilders doing extremely high rep sets (20 or more). Well, as the reps continue to go up, the relative load lifted goes down. Beyond a certain point, the load is not heavy enough to call in any Type II fibers (the ones most responsible for growth) and all you're doing is working Type I muscle fibers. I mean hey, on my bike, I routinely do 4800 reps per leg in an hour but it doesn't build much muscle since the load is way to low. Hopefully, this type of training leads to increased muscle hypertrophy which is seen empirically. Yes, some bodybuilders train at lower reps (6-8) and some at higher (12-15), but 8-12 RM is generally considered to be the hypertrophy rep range.
Are there other differences with this type of bodybuilder training though? Actually, yes. Several studies (1) have been performed to look at a variety of things relative to different loads. The two main groups in these studies were a group performing multiple 10 RM sets with a 1 minute rest period (10/1) which is similar to typical bodybuilding training (multiple sets with short rest periods). The other performed multiple 5 RM sets with a 3 minute rest (5/3) which is similar to powerlifting type training. To keep the statisticians happy, the control groups were a (10/3) group and a (5/1 group). These studies found that the high rep, short rest period had not only the highest lactate levels (due to incomplete recovery) but also had the highest testosterone and growth hormone response than the low rep, long rest periods. So, if you believe that growth hormone and testosterone important for maximum muscle size, muliple sets in the 8-12 rep max range (high volume training) with short rest periods is the way to go.
So, you ask, why do powerlifters get so large. Yes, powerlifting with heavy singles, doubles, and triples will definitely build mass. However, I'd be willing to bet that, relative to absolute strength, bodybuilders will have more muscular development due to their specific type of training. Think of it this way, few bodybuilders can lift the type of poundages routinely lifted by powerlifters. Yet, they display proportionately much more muscle tissue than powerlifters.
To be continued.
Lyle
Reference:
Essentials of Strength and Conditioning Human Kinetics Publishers.
Continuing, let's try to answer the other questions.
3. What rep range do endurance athletes (wrongly, IMHO) train in and why?
Endurance athletes frequently train with very high repititions in the weight room (20-25 or even higher in the 50's and 100's or more) to try to improve muscular endurance which they do. However, here, we must differentiate between local muscular endurance and aerobic endurance. Muscular endurance is defined as the body's ability to contract repeatably vs. submaximal loads. It is probably limited by the buildup of waste products such as lactic acid. A one minute push-up test is a test of muscular endurance. Aerobic endurance is a systemic type of endurance related to the amount of blood (and this oxygen) that is pumped per minute and the amount which can be used by the muscles. It is limited by the amount of available fuel (i.e. glycogen and fat). Any activity over 3-5 minutes will probably rely mainly on aerobic metabolism. The longer the duration, the more the event will rely on aerobic metabolism.
Will improving muscular endurance improve aerobic endurance? IMHO, no, at least not directly. Weight training may increase lactate tolerance but it won't directly improve maximal aerobic level, at least not with light weights and high reps. Some studies of circuit weight training (30 minutes or more of moderate weight high rep training with short rest periods) have brought about modest increases (3-10%) in VO2 max but this pales in comparison to the 10-30% improvement that can be brought about with standard endurance training.
A couple of studies (sorry, no references) looked at aerobic performance relative to high intensity weight training though. They found an increase in time to exhaustion at the same workload (i.e. 200 Watts) with no increase in VO2 max after a period of high intensity weight training. How did this occur? Well, during aerobic activity, you will be recruiting a certain percentage of muscle fibers. If you shift your strength curve up (with heavy weight training), the amount of muscle fibers needed for an absolute load goes down which will improve performance. Also, weight training may raise the lactate threshhold which would also improve the usable portion of one's VO2 max.
4. Is there any use in crossing over between athletes: i.e. is there any reason for bodybuilders to train in the rep range of power lifters and vice versa?
In my opinion, yes. And here's why. At the outset, I tried to explain that these various reps and loads exist on a continuum. It's not as if training at 3-6 RM won't increase mass or 8-12 RM won't increase strength as this just isn't true. However, certain rep ranges have been found to cause maximal improvements in certain facets of performance and adaptation (strength, endurance etc...). So, since they are on a continuum they are somewhat related. But, how?
Well, in general, a stronger muscle is a more enduring muscle for the reasons outlined above. Look at it another way. Let's say your 1 RM is 133 pounds and your 10 RM is 100 lbs which is about 75%. Now, you engage in heavy weight training and bring your 1 RM up to 165 lbs. The same 100 lbs is now 60% of your 1 RM so you should be able to lift it more than 10 times. By increasing your 1 RM, you have increased your absolute muscular endurance. Yes, your 10 RM would still be about 75% (now 123 lbs), but, for a given load, you have more endurance.
So, for bodybuilders and endurance athletes alike, including phases of very heavy training (3-6 rep range) can improve performance. What about for athletes at the other end of the spectrum?
Well, powerlifters, as stated, perform 1 RM lifts in competition so improving this is obviously their goal. Traditionally, they have performed heavy singles year round. However, many powerlifters are now including bodybuilding type training (and movements other than the bench, deadlift, and squat) to enhance their training. By training in the 8-12 RM range, powerlifters can increase their absolute muscular mass. Then by training in the 1-3 rep range, they can improve their ability to recruit that mass. Jimmy "Iron Bull" Pellachia is a good example. He is a self-proclaimed power-bodybuilder doing a mix of bodybuilding type of movements and heavy max lifts (usually assisted somewhat by a spotter). He has incredible strength (although not as much as a strict powerlifter) coupled with incredible muscular size and definition.
What about high rep training? Well, high rep training could also improve performance for both bodybuilders and powerlifters alike. Improving muscular endurance will improve capilarization and the body's ability to deal with high lactate levels. This will translate to better tolerance for bodybuilding type training which generates very high lactate levels which will increase muscle mass which you learn to recruit during strength training which will increase muscular endurance which translates to better tolerance for bodybuilding type training which increases muscle mass for strength training... Do you see where this is going?
And, like it or not, this is at least part of the basis for periodization. By cycling between different phases (endurance, hypertrophy, strength), you can attempt to avoid staleness and improve overall performance as each phase will improve the others in a continuous cycle. There are other bases for periodization training (mainly Hans Selye's General Adaptation Syndrome) but the above mentioned reason is one of the primary ones. Without getting too much into periodization routines (I have articles available on request) a basic cycle for a bodybuilder might look like this.
Endurance
multiple sets of 15-20 repititions. Four weeks.
Hypertrophy
multiple sets of 8-12 reps with short rest periods. 4 weeks.
Strength
multiple sets of 4-8 reps with long rest. 4 weeks.
Active rest
2 weeks of light training before starting over again.
For endurance athletes and powelifters, it would change slightly but the basic idea is the same. The cycles can be different lengths and you can make it as complicated or not as you like. Again, for more specific example, get in touch with me.
To wrap up, there is a huge continuum between powerlifting type training (in the 1-3 rep range for each set) and endurance training (which might be 4500 reps in an hour workout at very submaximal loads). Somewhere in between these extremes, you can get some mix of strength, endurance, or hypertrophy. No one rep range is better than another, just different. The choice of rep ranges is determined in part by the goals involved.
Hopefully, this post has answered some of the questions I posed early on. Next time, maybe fats and athletics, maybe not. It's hard to say right now.
Lyle
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voedings(supplement)advies op maat!
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. Na 6 teentjes zat ik er aardig doorheen.
het is niet wat je denk wazzup! Noch van een man, noch van een vrouw dus... het zijn speciale anti-stress balletjes 
Lineare Modus
