Things you need to know for effective strength and conditioning.

[kenzo242]

Originally Posted by dnj23

You can increase your strength with much less frequency, especially with lower body work like deads and squats. I've made gains with spacing sessions over a month apart due to scheduling demands.



I don't think this reasoning is correct or has ever been shown to have any correlation. You perform exercises in the gym to increase a muscle(s) ability to produce force. That's all that's really achieved. The skill and sport like maneuvering is practiced and learned in the discipline you're studying.

Spacing workouts over a month might increase strenght but I doubt it did anything for conditioning.

Exercises to increase the muscle's ability to produce force is important. As well as, training the energy systems the muscles use for the appropriate sport/activity. Force production is only 1 facet of the game. The workouts using compound movements like deads and squats etc...that challenge the muscle, cardiovascular and nervous system all contribute to better strength and conditioning gains.

[kenzo242]

Originally Posted by PowerHungry

A troll account created 2 years ago? That's some dedication.

Signed up back then thinking it was how you got access to all the news. Had no reason to post until lately. The troll has been awakened. LOL

[$ick Money!]

Originally Posted by kenzo242

2. Tempo- 4/2/2- eccentric/isometric/concentric. For endurance and strength training tempo is very important. It creates an emphasis on the time you take to complete 1 rep. Most of our strength gains actually come from the lowering of the weight (eccentric) during a lift. Next is holding (isometric) and last is lifting the weight (concentric). The tempo 4/2/2 means it should take you 8 seconds to complete a rep and 1 minute 20 seconds to do 10 reps. Who lifts like this? Hardly any one. This is the concept of time under tension and research shows that the longer you keep the muscle under tension the stronger you'll get. I don't know about you guys but 8 seconds/rep is too long for me. I think a good rule of thumb is to lift weight with control and emphasize the lowering phase

Bodybuilders lift like this. Time under Tension=Hypertrophy, not Strength.

Research shows that the longer you keep the muscle under tension the more hormone is excreted and the more muscle you will grow, this is not directly correlated with strength gains.

[kenzo242]

Originally Posted by $ick Money!

Bodybuilders lift like this. Time under Tension=Hypertrophy, not Strength.

Research shows that the longer you keep the muscle under tension the more hormone is excreted and the more muscle you will grow, this is not directly correlated with strength gains.

Bodybuilding is different from strength training but as I suspect you already know sick money, most of the bodybuilders in the local gyms don't lift with any kind of control/tempo. The time under tension is true for hypertrophy when doing more volume/body part to increase size. Muscle get bigger by doing lots of exercises/sets for that body part and TUT. Even with less volume the time under tension concept works for general fitness folks to increase strength to.
I've seen your posts and assume you have similiar education as I. That's not to say we have to agree on everything, but I think it's cool. LAte

[EndoGlo]

Although hypertrophy and hyperplasia are two distinct process, they frequently occur together, such as in the case of the hormonally-induced proliferation and enlargement of the cells of the uterus during pregnancy.

Ah!.... lol j/k

Muscle hypertrophy - Wikipedia, the free encyclopedia

Much better.

There are two different types of muscular hypertrophy: sarcoplasmic and myofibrillar (muscles also increase in size due to a small amount of hyperplasia but this contribution is minimal). During sarcoplasmic hypertrophy, the volume of sarcoplasmic fluid in the muscle cell increases with no accompanying increase in muscular strength. During myofibrillar hypertrophy, the myofibrils, comprised of the actin and myosin contractile proteins, increase in number and add to muscular strength as well as a small increase in the size of the muscle. Sarcoplasmic hypertrophy is characteristic of the muscles of bodybuilders while myofibrillar hypertrophy is characteristic of extreme weightlifters.

[cockysprinter]

Originally Posted by dnj23

I don't think this reasoning is correct or has ever been shown to have any correlation. You perform exercises in the gym to increase a muscle(s) ability to produce force. That's all that's really achieved. The skill and sport like maneuvering is practiced and learned in the discipline you're studying.

No, weight training goes far beyond increasing a muscles ability to produce force. Lifting weights increases inter and intra muscular coordination, can be used to monitor endocrine response, and promote adaptaions in tissues other than muscles. In addition, the effects are always specific to contraction type, speed of contraction, and the angle of the joint. Not only that, the highest forces the body is able to produce are under isometric conditions. I think you can guess that isometrics aren't primarily used to enhance sporting performance. So not only does weight training need to be specific to the goals of the micro, meso, and macrocycles, but these concepts are very well researched.

[kenzo242]

Originally Posted by cockysprinter

No, weight training goes far beyond increasing a muscles ability to produce force. Lifting weights increases inter and intra muscular coordination, can be used to monitor endocrine response, and promote adaptaions in tissues other than muscles. In addition, the effects are always specific to contraction type, speed of contraction, and the angle of the joint. Not only that, the highest forces the body is able to produce are under isometric conditions. I think you can guess that isometrics aren't primarily used to enhance sporting performance. So not only does weight training need to be specific to the goals of the micro, meso, and macrocycles, but these concepts are very well researched.

Great point!

[$ick Money!]

Originally Posted by kenzo242

Bodybuilding is different from strength training but as I suspect you already know sick money, most of the bodybuilders in the local gyms don't lift with any kind of control/tempo. The time under tension is true for hypertrophy when doing more volume/body part to increase size. Muscle get bigger by doing lots of exercises/sets for that body part and TUT. Even with less volume the time under tension concept works for general fitness folks to increase strength to.
I've seen your posts and assume you have similiar education as I. That's not to say we have to agree on everything, but I think it's cool. LAte

I know that we have agreed on several posts and I do agree to disagree.

I am by no means saying that some strength will be gained under TUT method, or that some muscle will not be gained doing a strength routine.

I am just not sure that someone whose sole purpose is strength will benefit from TUT, or that a bodybuilder would benefit from a strength program.

I have been wrong several times and I am always open and eager to learn new theories.

I am curious as to how lifting at a 4-2-2 will solely increase strength.

[Ifight4Beer]

Rule # 1 get a tire and flip it
Rule # 2 dust off your running shoes and run
Rule # 3 roll hard every other day
Rule # 4 hit the thai pads hard at least twice a week
Rule # 5 Lift when your body and scedual can handle it...and do it heavy

[kenzo242]

Originally Posted by $ick Money!

I know that we have agreed on several posts and I do agree to disagree.

I am by no means saying that some strength will be gained under TUT method, or that some muscle will not be gained doing a strength routine.

I am just not sure that someone whose sole purpose is strength will benefit from TUT, or that a bodybuilder would benefit from a strength program.

I have been wrong several times and I am always open and eager to learn new theories.

I am curious as to how lifting at a 4-2-2 will solely increase strength.

The 4/2/2 tempo makes each rep last 8 seconds. Just so you know I don't take 8 seconds/rep. My reps last about 4 seconds when I'm focusing on endurance training. Remeber there's more than 1 way to get stronger. The muscles staying under tension longer puts more demand on the nervous sytem. Just like lifting heavy puts increased demands on the nervous system. The strength increases seen from both methods doesn't yield the same kind of strength gains. The longer tempo gives strength endurance and the heavier weight equates to better maximal strength gains. I feel it's important to cycle through endurance, strength and then power and then repeat cycle. This will keep you from adapting to any one particular phase and increase overall conditioning.
Thanks for replying.