Here's the abstract that jmw, our resident self-professed lawyer (who can't
use words like "conversely" correctly), was referring to.
And from which he arbitrarily selected some number that suited his fancy,
so's he can, once again, fake it.
Keep in mind that it is only an abstract (all that jmw ever reads), and
appears to cover half the lifting world, but the limited text here does give
at least *some* context to the recs.
This is probably *not* what you will find more serious lifters using, but
that doesn't mean it's not good provisional advice.
Very very interesting: their *strong* recommendation on whole-body mod. wt
fast repetitions.
Speaking not as a lifter, but more as a "biggest-bang-for-my-buck"
exerciser-dude (and also from a safety pov that becomes more, uh, heavily
weighted <g> as one gets older), I like selective pyramiding, both up and
down:
Rapid pyramiding up, to get something of a 1 RM, slower pyramiding down, for
more reps, muscle fatigue, calorie burn, etc. And also to perhaps
concentrate on a particular weight range.
In a sense, up/down pyramiding sort of wraps up many strategies into one,
for a bit of a longer workout, but probably w/ a number of other side
benefits.
Not saying this is best pure strength-gaining strategy, but it does cover a
lot of bases.
For a lot of really interesting articles on how a lot of different people
approach this issue, some world class, see cncbass.com. Wide-ranging,
well-written, very interesting.
Well, it turns out that God has a use for everyone.
jmw, even tho he rarely knows of what he speaks or tries to read, does
provide some good refs once in a blue moon. Sorta like, well, a really good
paralegal!
Keep up the good work, jm.
Progression models in resistance training for
healthy adults
In order to stimulate further adaptation toward a specific training goal(s),
progression in the type of resistance training protocol used is necessary.
The optimal characteristics of strength-specific programs include the use of
both concentric and eccentric muscle actions and the performance of both
single- and multiple-joint exercises. It is also recommended that the
strength program sequence exercises to optimize the quality of the exercise
intensity (large before small muscle group exercises, multiple-joint
exercises before single-joint exercises, and higher intensity before lower
intensity exercises). For initial resistances, it is recommended that loads
corresponding to 8-12 repetition maximum (RM) be used in novice training.
For intermediate to advanced training, it is recommended that individuals
use a wider loading range, from 1-12 RM in a periodized fashion, with
eventual emphasis on heavy loading (1-6 RM) using at least 3-min rest
periods between sets performed at a moderate contraction velocity (1-2 s
concentric, 1-2 s eccentric). When training at a specific RM load, it is
recommended that 2-10% increase in load be applied when the individual can
perform the current workload for one to two repetitions over the desired
number. The recommendation for training frequency is 2-3 d x wk(-1) for
novice and intermediate training and 4-5 d x wk(-1) for advanced training.
Similar program designs are recommended for hypertrophy training with
respect to exercise selection and frequency. For loading, it is recommended
that loads corresponding to 1-12 RM be used in periodized fashion, with
emphasis on the 6-12 RM zone using 1- to 2-min rest periods between sets at
a moderate velocity. Higher volume, multiple-set programs are recommended
for maximizing hypertrophy. Progression in power training entails two
general loading strategies: 1) strength training, and 2) use of light loads
(30-60% of 1 RM) performed at a fast contraction velocity with 2-3 min of
rest between sets for multiple sets per exercise. It is also recommended
that emphasis be placed on multiple-joint exercises, especially those
involving the total body. For local muscular endurance training, it is
recommended that light to moderate loads (40-60% of 1 RM) be performed for
high repetitions (> 15) using short rest periods (< 90 s). In the
interpretation of this position stand, as with prior ones, the
recommendations should be viewed in context of the individual's target
goals, physical capacity, and training status.
--
------
Mr. P.V.'d (formerly Droll Troll), Yonkers, NY
Stop Corruption in Congress & Send the Ultimate Message:
Absolutely Vote, but NOT for a Democrat or a Republican.
Ending Corruption in Congress is the *Single Best Way*
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entropic3.14decay at optonline2.718 dot net; remove pi and e to reply--ie,
all d'numbuhs
"BodyBuilder" <mfarid1 RemoveThis @yahoo.com> wrote in message
news:1163770768.620122.137620@m7g2000cwm.googlegroups.com...
> Thanks everyone for your responses. I guess I'll go the 2 set/6 rep
> route and use the heaviest weight possible.
>
> >> Stay informed about: What builds maximum muscle? 
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