I make this comment to dispel the false logic that doing explosive workouts like sprinting or plyometrics should produce huge muscles. You can be very explosive and not particularly big. So don't worry that you are doing something wrong if you are doing explosive exercises and not getting huge. As long as you are getting quicker it's effective.
-Bodybuilders (most muscle size) do not have the most explosive muscle fibers. They have mostly intermediate (2A) fibers.
-While it is true that the most explosive (2B) i.e. sprinter fibers are the biggest in terms the size of each actual fiber itself, all these fibers together do not produce the biggest overall muscle volume. Reasons for that are not clear, likely fewer overall fibers.
You can see this easily in the fact that many (not all) athletes high in super-fast muscle fibers are actually pretty skinny. Examples: amazingly quick guys like John Wall, Neymar.
Sure -- many sprinters are have a pretty good muscle volume compared to an average person, but it's nothing compared to bodybuilders.
How do train super-fast muscles?
-Sprints and strides
-Boxing, heavy bag, etc.
-Drop and catch exercises, plyometrics, depth jumps, etc.
Tuesday, June 25, 2013
The "best" workout for you is the one that works the muscles *you* have
It's a simple concept: exercise the muscles you have. No trainer or book can tell you the best way for you to work out unless they know what sort of muscle fibers your body has.
The main quest is to figure out which combination of of the three major muscle types you have.
Super-Fast - most explosive
Fast - best at brute force including regular lifting
Slow - best at long endurance
Everybody has all three, but a boxer like Muhammed Ali has a huge proportion of super-fast fibers whereas a marathon runner has hardly any super-fast fibers and more endurance fibers.
The main quest is to figure out which combination of of the three major muscle types you have.
Super-Fast - most explosive
Fast - best at brute force including regular lifting
Slow - best at long endurance
Everybody has all three, but a boxer like Muhammed Ali has a huge proportion of super-fast fibers whereas a marathon runner has hardly any super-fast fibers and more endurance fibers.
High-intensity training (HIIT) has downside in lower hormonal response
High-intensity training (HIIT) is the big trend these days. Blow it out for 15-30 minutes at max intensity and go home. Some books like "The New ME diet" even say that you just have to do 2 workouts per week to stay in shape.
Sounds great, but it's never worked for me. I've definitely done lots of HIIT training for years, from sprints to super-slow lifting, but never really felt it was the solution. This blurb from Charles Poliquin helps to explain why:
"Here’s the bottom line: Multiple training sessions are great for natural trainers [i.e. not on steroids], as training volume increases anabolic hormone output. This is one of the problems with the one-set-to-failure approach of the so-called “high intensity” proponents. Although these workouts can result in progress for short periods, especially in overtrained athletes, the inferior hormone response is one reason I cannot recommend this type of training for long periods for any bodybuilder or strength athlete."
from Stepping up to Twice-a-day training
http://www.charlespoliquin.com/ArticlesMultimedia/Articles/Article/421/Stepping_Up_to_Twice-a-Day_Training.aspx
In other words, the popular short high intensity workouts (see Drew Baye's site for example) can't produce the same anabolic (i.e. muscle building) hormonal changes as straight, raw volume i.e. time in the gym, on the track, etc.
I've noticed that when I get really in shape it always corresponds to higher levels of time working out, including increasing time by going 2X per day. As in, lift morning, run night etc.
Having said that, super-long marathon lifting sessions not the way to increase time in my experience. A common rule of thumb is that you should be done lifting in 45 minutes or less. If you've got more to do, do it tomorrow or double down and do it later the same day.
Sounds great, but it's never worked for me. I've definitely done lots of HIIT training for years, from sprints to super-slow lifting, but never really felt it was the solution. This blurb from Charles Poliquin helps to explain why:
"Here’s the bottom line: Multiple training sessions are great for natural trainers [i.e. not on steroids], as training volume increases anabolic hormone output. This is one of the problems with the one-set-to-failure approach of the so-called “high intensity” proponents. Although these workouts can result in progress for short periods, especially in overtrained athletes, the inferior hormone response is one reason I cannot recommend this type of training for long periods for any bodybuilder or strength athlete."
from Stepping up to Twice-a-day training
http://www.charlespoliquin.com/ArticlesMultimedia/Articles/Article/421/Stepping_Up_to_Twice-a-Day_Training.aspx
In other words, the popular short high intensity workouts (see Drew Baye's site for example) can't produce the same anabolic (i.e. muscle building) hormonal changes as straight, raw volume i.e. time in the gym, on the track, etc.
I've noticed that when I get really in shape it always corresponds to higher levels of time working out, including increasing time by going 2X per day. As in, lift morning, run night etc.
Having said that, super-long marathon lifting sessions not the way to increase time in my experience. A common rule of thumb is that you should be done lifting in 45 minutes or less. If you've got more to do, do it tomorrow or double down and do it later the same day.
Monday, June 10, 2013
Don't run on concrete - asphalt is way better
I was running last weekend and hit a stretch of concrete along the asphalt path. Just the short stretch of concrete like 40 feet did more pounding that the rest of the asphalt combined.
Sunday, June 9, 2013
Dyslexia is a sign of extraordinary brain wirings & talents
Dyslexia people typically have advantages in un-ordinary talents/brain wirings so being dyslexic could be a tip-off that you should investigate these talents i.e. "the dyslexic advantage". (While we're at it, same is true of ADD)
Great video on this page produced by authors of the book "The Dyslexic Advantage"
http://dyslexicadvantage.com/
The Unappreciated Benefits of Dyslexia
http://www.wired.com/wiredscience/2011/09/dyslexic-advantage/
"It’s a huge mistake to regard a dyslexic child as if his or her brain is trying to follow the same pathway of development as all the other kids but is simply doing a bad job of it. In reality, the brains of kids with dyslexic processing styles are actually developing in a very different way. They establish a different pattern of connections and circuitry, creating a different kind of problem-solving apparatus."
btw - Dyslexic Heart is a great song from the early 90s - kicked off the movie Singles
http://www.youtube.com/watch?v=JcMIWKu0ZYE
Great video on this page produced by authors of the book "The Dyslexic Advantage"
http://dyslexicadvantage.com/
The Unappreciated Benefits of Dyslexia
http://www.wired.com/wiredscience/2011/09/dyslexic-advantage/
"It’s a huge mistake to regard a dyslexic child as if his or her brain is trying to follow the same pathway of development as all the other kids but is simply doing a bad job of it. In reality, the brains of kids with dyslexic processing styles are actually developing in a very different way. They establish a different pattern of connections and circuitry, creating a different kind of problem-solving apparatus."
btw - Dyslexic Heart is a great song from the early 90s - kicked off the movie Singles
http://www.youtube.com/watch?v=JcMIWKu0ZYE
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