Something I came across

Captain_Dammitt · 06-22-2007, 10:13 PM

tell me what u think i just found it a while back and saved it its kinda long but good and no i didnt write it lol

Weight Training

First off let me state that this is not the Holy Bible of lifting or an extensive list of dos and don’ts, rather it is an idea that will hopefully point you in the right direction instead of confusing you into doing things in the gym you normally would do and have you second guessing your confidence while lifting, causing you to injure your self or worse lose interest in weight training completely. On another note this is for people who are into athletic activities that do require some level of strength and is going to focus on getting bigger, stronger, and more efficient with the size and strength you gain while lifting.

One thing I have noticed is that a lot of people seem to believe is that lifting weights will make you slow and inflexible. When in reality the opposite is true. Lifting along side of a strong stretching routine will actually make you faster and more flexible.
So how do I get stronger? By lifting a maximal load, lifting a non maximal load to failure (with the muscles developing the maximum force possible in a fatigued state during the final repetitions), Lifting (or throwing) a non-maximal load with the highest attainable speed: the dynamic effort method. Most trainees in their early days of lifting will start at a 3x10-12, which is perfectly fine for building a foundation and good base strength. From there most will do some research of some kind and progress to a 5x5, 8x3, or a number of low rep high weight combination, or even a pyramid i.e. 1x10 1x8 1x6 1x4 1x2 etc. Why does this matter, why can’t I just do my 3x10-12? Well, when motor neuron fires, all the fibers it serves are simultaneously activated and develop force. A motor neuron and all the muscle fibers it innervates are referred to as a motor unit, the basic functional entity of muscular activity. Motor units can span a range of muscle fiber sizes (Type I and Type IIa/b), which also allow different force productions. Motor units are recruited in the order of their size, from smallest (Type I) to largest (Type Iib) depending on the force they must produce. For example, when you do light load resistance training, you're recruiting predominantly Type I (slow twitch) motor units. When the load is increased, the Type Iia (fast twitch oxidative and glycolytic fibers) will be recruited with the help of the Type I fibers. When high intensity loads are utilized (90%+), the Type IIb muscle fibers (along with Type I and Type IIa) are recruited in order to produce enough force to complete the lift. Very simply put, getting stronger is really about making the CNS(central nerve system) more efficient at stimulating high(er) threshold motor units, maximizing the number of motor units activated, and improving the discharge frequency of those motor units. Typically, to get to a high-threshold motor unit, all the motor units below it are sequentially recruited. Thus, with heavy resistance training, all the muscle fibers get bigger, because they're all recruited to produce more and more force with heavier weights. In fact during the first two to eight weeks of resistance training, a trainee's strength gains can be solely attributed to improved CNS development and not muscle growth.
One thing I’ll never forget is taking a vacation for Florida one summer to visit some friends from college and we decided to workout a few times at the local YMCA. When I walked in I was pretty unimpressed and even disappointed in the place. I walk in and look around and noticed that there were about 50 dumbbells, 15 machines, and worst of all one lonely power rack. Needless to say I was on the power rack most of the time. However the people I lifted with decided to work on the E-Z curl bar and the machines aside from a few bench presses and deadlifts, and that was mostly because I had to coax them into doing the deadlifts, they kept trying to talk me into doing some curls and machine work with them. I declined and all I got for it was them constantly asking me why and calling me out because I didn’t want to curl.
What does that have to do with anything? Well for starters I have nothing against curling or some machines to a certain extent but I believe it all belongs at the end of the workout of time permits, and in no way shape or form should they be placed in top priority in any workout. Why? Well for starters machines require no stabilization of the weight and will often force an unnatural path of motion, which can lead to injuries. Compound freeweight movements are superior to machines (By the way this does include the Smith Machine) especially those that are used for isolation movements. This brings me to my next point, its not just curls that I find ineffective its all isolation movements. Now before I go any further let me state this: Curls and other isolation movements are fine for bodybuilders who want to get a peak in their biceps, however, if you are reading this and taking it seriously you should not be looking for bodybuilding information here and should stop reading now. The basic compound movements are essential to building mass, strength, and power. After completing the essential work feel free to do whatever.
Ok so what lifts should I do? Compound lifts as stated earlier starting with the two best, squats and deadlifts and all variations. A lot of people ask which is better for overall strength and the answer is do both. The squats and deadlifts put so much stress over your whole body that it will force everything to grow. Other exorcises that should be considered are: bench pressing, standing over head presses, push press, bent over rows, dynamic rows, pull ups, dips, hang/power cleans, clean and jerk, and power/hang snatch. All of these recruit many muscles and put a great deal of stress all over. These lifts however are not the only ones that could be included in routines but are a good idea to base your workouts around.
This isn’t to say you can not experiment around, but be cautious and take most things you read with a grain of salt. I can’t tell you how many people have been swayed away from a good workout routine because of the next big thing they have read in a bodybuilding magazine or website. The more you learn the better but do not lose a good thing to a fad. It is also a good idea to keep notes or records of your lifts to remind yourself of your progress when ever you start doubting yourself. If you are still stuck after its time to switch it up. Don’t be afraid to listen to your body either, if you feel you need more rest take it, after all you are the only person that knows your body.
Gaining muscle size can be tricky for the average athlete due to the high level of performance and athlete may face during training, after all most athletes don’t just lift weights and call it a day. Eating is most important. Well let me rephrase that, eating the right things is most important as is the timing. Eating balanced meals (including protein, carbohydrates, and even some fat) several times through out the day. I don’t mean just breakfast lunch and dinner; I mean four to six meals a day, no less then four. Six is the number we are aiming for but I know its difficult to get in six good meals a day when you have school or work for near eight hours out of any given day. This is why I recommend taking a protein shake or two to work or school with you, and maybe even when you are out and may be gone longer then expected. Also eating something before bed that is slow digesting such as casein protein is crucial for gaining weight and mass. Post workout meals should consist of either a protein shake and some carbs or a meal high in both within an hour of your workout.

Sample Work Outs

Monday
Hang Clean: 60/8 70/6 80/4
Clean & Jerk: 60/8 70/6 80/4 90/2
Bench Press: 50/10 60/8 70/6 80/4 90/2 90/2
Shoulder Press: 60/8 70/6 80/4
Dips: 3xFailure
Wednesday
Hang Snatch: 60/8 70/6 80/4
Power Snatch: 60/8 70/6 80/4 90/2
Dead lift: 50/10 60/8 70/6 80/4 90/2 90/2
Bent Over Rows: 60/8 70/6 80/4
Pull-ups: 3xFailure
Friday
Hang Clean: 60/8 70/6 80/4
Hang Snatch: 60/8 70/6 80/4
Squats: 50/10 60/8 70/6 80/4 90/2 90/2
Front Squats: 60/8 70/6 80/4
Over Head Squats: 60/8 70/6 80/4

**Note: All workouts should consist of a thorough stretching routine and warm-ups. 50/10 would mean ten reps with 50% or your one rep max.
Again, that is a sample workout that I invite you to experiment around with until you have found a workout plan that is right for you and your needs.