Monday, March 24, 2008

Nine laws of training

Ten Bodybuilding commandments and nine laws of training

1. Law of Individual Differences -- The training must be malleable so as to be conductive towards the needs and goals of different athletes. Even athletes with the same goals.

2. Law of Specificity -- The training must move gradually from a generalized format to one that is specific towards the ultimate goal of the athlete.

3. Law of Specific Adaptations to Imposed Demands -- The training must gradually reach a point of specificity to an explicit and exclusive level.

4. Law of Overload -- The training must provide a level of stress to which the athlete is unaccustomed.

5. Law of Overcompensation -- The athlete will adapt in a way corresponding to the stress that was experienced in training.

6. Law of Use and Disuse -- New ability gained through adaptations to stress must remain in use at a threshold taxing to the athlete, or they will atrophy and dissipate.

7. Law of General Adaptation Syndrome -- The athlete cannot continue to adapt indefinitely over an extended time period. The body must be allowed to rest as a whole. Training must be modified for a time so that accumulated fatigue dissipates, while accumulated fitness remains.

8. Law of orthomolecular sufficiency -- The athlete must maintain a level of nutrition productive towards goals of training.

9. Law of Variation -- The athlete must eventually alter, for a time, any given aspect or factor influencing his progression towards the goals of training.

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White fibers will lead to atrophy when red fibers will grow

Two rep ranges will suffice most times. One to six can hit white fibers, and 15 to 20 for red fibers. Remember that lifting FAST is just like lifting heavy as far as fibers are concerned, as they are all used. 8 to 12 reps also tends to hit all fibers, as its the area in which red will exhaust first, and white can exhaust next. This is only one of the reasons its considered the best rep range for body building (though make no mistake, other rep ranges still need to be included).

Darrem's Biceps Show

If your goals are performance and speed

You're dealing with complexes. Thats a whole 'nother world. If your goals are performance and speed, then you're not targeting the muscles so much as you are the nervous system. A drop in the number of reps indicates the nervous system is has reached "failure", in that it cannot pump out the same performance again. Thus, to continue training becomes unnecessary.

Darrem Charles Bodybuilding Performance

Suppose a guy doing pushups to failure slowly, then his red fibers will do work, what will happen when he is about to fall and cannot go further?

Correct. Try this experiment.

Go into a gym and get to the cable cross over machines. Do cable cross overs at a weight that you can do around 40 reps to failure, and do them real extra slow at about 3 seconds up and 3 seconds down. Guessing the exact amount of weight for this may be hard, but try. Now as you start to approach failure, suddenly, increase your speed so that you're doing an all-out effort. Notice how quick and easy the weights are coming up now that you're lifting fast. The red fibers have been hit to exhaustion, but the white fibers have been spared.

How cable-cross is done.

What happens when the person lifting the weight in both cases (heavy weight and light weight) is aiming to lift until failure?

Imagine this. You're in college, and you have a test tomorrow in 3 different subjects. Someone else has a test tomorrow in only 1 subject. Which of you can study better for the exams you'll have the next day? Obviously, the person with only 1 subject to study for.

When your muscles are given multiple stimuli, the same thing happens. You adapt better to 1 rep range. This is called "the law of least effort".

We tend to adapt better to fewer stimuli rather than to more stimuli. Its also the reason I suggest you work with only 1 or 2 exercises if you have 6 sets, rather than breaking all those sets down across 4 different exercises. You dont "hit the muscle from different angles". This is impossible due to the all-or-nothing reaction.

If you were to do low reps and high reps in one workout, you would get better at both things, but you'd not adapt best at either. Its better to let one workout be the high reps workout, and another workout be the low reps workout. There's some situations where this doesn't apply though - namely if you have specific goals or are trying to create a specific metabolic environment (C days on the ABC program, for example).

Also, if you do intend to train for speed in the same workout that you'll be doing normal weight training, always do speed / plyometric work first. This is because they are dependent on nervous system involvement, which wont affect regular weight training as much as weight training will affect nervous system involvement.

Mark Banter - 80's light heavyweight bodybuilder

A person who is lifting an extremely light weight (like a weight with which he can manage 100 reps) explosively then what will it activate?

Extreme training: 100 rep drop set

All fibers, but there's something to understand. Muscle fibers take time to actually be activated to their 100% output. It takes about a second or so of pressing against something. You might have noticed if you ever did a deadlift, that you can feel the muscles gradually getting involved over the first 1 or 2 seconds. The weight doesn't even break from the ground immediately. You pull for about 2 seconds, then it starts to come up. This is because it takes that much time for all the fibers to get involved. When you lift a really light weight 100 times, you're not using enough weight to press against so that all the fibers can become involved immediately.

However, if you were taking a super light weight and trying to lift it super fast, you would be challenging your nervous system to activate as many fibers as possible in the shortest amount of time. And remember, anytime you challenge your body against something it cannot do, thats the law of overload, and the law of overcompensation says you'll get better at doing it.

In other words, lifting a small weight really fast like that can improve the nervous systems ability to activate muscles immediately, which = speed training.

Bench Press- 135lbs. x 100 Reps

Clear your doubts regarding reps

Squat 100 kg x 55 Reps

Less reps - strength, faster activation of central nervous system and motor units

8 to 12 reps leads to hypertrophy.

Higher reps - more capillaries,endurance.

Less weight with more reps - activates red muscle fiber

More weight with less reps - activates white muscle fiber

Suppose a person is lifting a heavy weight slowly then what will it activate red or white fibers?

A person who is lifting an extremely light weight (like a weight with which he can manage 100 reps) explosively then what will it activate?

What happens when the person lifting the weight in both cases(heavy weight and light) is aiming to lift until failure?

Suppose a guy doing pushups to failure slowly then first his red fibers will do the work what will happen when he is about to fall and cannot go further which fibres will come into play (white ones as they are last to be recruited?)

I read the above article in Dr. Squats Question and Answer forum.

I think it is mainly DUP from the article.

"the method this guy explains is mainly DUP he found that following a routine in which 8 reps (at the 8 RM as only one set was used) were used, the fast twitch muscle fibers of the trained muscle (in this case the quadricep via the leg press) hypertrophied. Well duh! Any body could have told him that right? Perhaps, however, he also found that the slow twitch muscle fibers atrophied (i.e., got smaller); and he also found that the number of reps the athlete could perform at 80% of his 1 RM decreased, yet his 1 RM increased! The athlete was then placed on a routine using 12 reps (at his 12 RM). Can anybody guess what happened? Well, muscle biopsy showed that hypertrophy did in fact take place, but that it was in the slow twitch muscle fibers this time. Not only that but the fast twitch fibers atrophied and the number of reps possible at 80% 1 RM went up, while his 1 RM decreased"so then we can specifically target the muscle fiber to grow by 8 or 12 reps8 - for white9-11 - for both12 - for red?

How the Body Works : Muscle Architecture