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I'm not trying to add muscle, I'm trying to add strength 🙂 Although I don't mind having muscle IF it all literally pulls it's own weight while I'm climbing/sprinting 😉
Are you still running a caloric deficit? If so it is not likely that you'll gain muscle. This could happen for someone new to training that has a lot of fat to lose. But at your level of leanness and training experience it becomes much less likely.
Watch me.
That's the spirit. 😉Cory
Sorry I haven't posted the links yet. 4 kids and got too busy. Today is a bit nuts but I will get it up tonight for sure. The article I read is from Jim Stoppani in an issue of Flex magazine from a few months ago. I have to dig it out. He references his research sources so I'll pass them on. I never like to post stuff like this without references.http://www.flexonline.com/training/truth-about-lifting-heavyFound the onlione article but didn't see the research refernces so I'll still post them later, but read it and at least you can see where I was coming from with the original post.RB
I'm not trying to add muscle, I'm trying to add strength 🙂 Although I don't mind having muscle IF it all literally pulls it's own weight while I'm climbing/sprinting 😉
5 reps or less typically doesn't build muscle very well. 8-12 reps is the rep range that you would want to avoid, that is the hypertrophy range. Low reps build strength a the bare minimum muscle necessary to support that, along with thicker bones!Do you do any isometric work? Isometric work doesn't build any muscle to my knowledge and I would imagine it to be good for climbing.
Box squats 6-12 sets of 2 reps with very little rest is what we do. Should work well for you too.Sent from my SGH-T989 using Tapatalk 2
Thanks Ibo, good point, I should put some iso in my training plan.Stump, squats aren't really my thing (long femer, poor dorsiflexion). I'm better at deadlifts, but I do the occasional set of plyometric goblet squats for flexibility. Why do you use so many sets? Do you deload as you go?
I'm not trying to add muscle, I'm trying to add strength 🙂 Although I don't mind having muscle IF it all literally pulls it's own weight while I'm climbing/sprinting 😉
Are you still running a caloric deficit? If so it is not likely that you'll gain muscle. This could happen for someone new to training that has a lot of fat to lose. But at your level of leanness and training experience it becomes much less likely.
Watch me.
Love the positive attitude!
I'm not trying to add muscle, I'm trying to add strength 🙂 Although I don't mind having muscle IF it all literally pulls it's own weight while I'm climbing/sprinting 😉
Are you still running a caloric deficit? If so it is not likely that you'll gain muscle. This could happen for someone new to training that has a lot of fat to lose. But at your level of leanness and training experience it becomes much less likely.
Watch me.
Its impossible - literally impossible
It takes a lot more than just walking into the gym and putting 90% of your 1RM on the bar and “exploding” it up to recruit your fast twitch muscle fibers. I'm a firm believer that you have to work your slow twitch to failure on an exercise and then go to a lower weight where you are exploding. You still need to use the correct muscles however. For example: Heavy Incline Dumbbell press - heavy sets of 12,10,8,6 going to failure Decline barbell - High rep shit 30/20 rep shit By this point you have really exhausted your slow twitch muscle fibers. Have achieved hypertrophy in the muscles. Should be pretty poooooped by this point Rest pause barbell . Only sets of 5 with a weight that your literally exploding off your chest. This is properly use your fast twitch. THe point is, you need to work up to it.
That doesn't make sense to me, how can you use your
fastslow twitch muscle fibers to do a fast powerful movement? Surely that's the job of the fast twitch ones.It takes a lot more than just walking into the gym and putting 90% of your 1RM on the bar and "exploding" it up to recruit your fast twitch muscle fibers. I'm a firm believer that you have to work your slow twitch to failure on an exercise and then go to a lower weight where you are exploding. You still need to use the correct muscles however. For example: Heavy Incline Dumbbell press - heavy sets of 12,10,8,6 going to failure Decline barbell - High rep shit 30/20 rep shit By this point you have really exhausted your slow twitch muscle fibers. Have achieved hypertrophy in the muscles. Should be pretty poooooped by this point Rest pause barbell . Only sets of 5 with a weight that your literally exploding off your chest. This is properly use your fast twitch. THe point is, you need to work up to it.
Using that technique you are not exhausting your slow twitch muscle. You are exhausting Type IIa muscle fibers, which is still technically fast twitch muscle. It takes a very, very long time to exhaust slow twitch muscle. You would probably have to do sets of several hundred to do that.Muscle fiber recruitment depends on the amount of power you are producing. If you are producing your max power (which occurs best at 60-70% of your max with maximum acceleration) your body will have no choice but to use it's fastest twitch muscle (type IIb), which of course will be in addition to the other muscle fibers. However I would imagine that you can isolate the the type IIb fibers by exhausting the type IIa using your technique
For everyone who says it's impossible for me to gain more strength, and lose more fat at the same time from my current state, while on CNS: I'm starting an online training log where I will regularly test my PRs so you can watch as I do the impossible 🙂 I will post the link here once it's set up.
That doesn't make sense to me, how can you use your fast twitch muscle fibers to do a fast powerful movement? Surely that's the job of the fast twitch ones.
I think what pshannon means is that of you are doing an explosive movement you are not using your type IIb fibers exclusively. Your body does not like to activate those unless it has to.Â
That's okay, I'm not trying to 'isolate' my fast twitch fibers, I just want to train my body to be fast and powerful — and if I do strong-powerful movements I'm sure my body will adapt to get better at them.
That's okay, I'm not trying to 'isolate' my fast twitch fibers, I just want to train my body to be fast and powerful -- and if I do strong-powerful movements I'm sure my body will adapt to get better at them.
You're good to go. I don't think isolating muscle fibers is useful for performance anyway. If it was I think Oly lifters, sprinters, and powerlifters would be all over this.
For everyone who says it's impossible for me to gain more strength, and lose more fat at the same time from my current state, while on CNS: I'm starting an online training log where I will regularly test my PRs so you can watch as I do the impossible 🙂 I will post the link here once it's set up.
Totally possible, my strength continues to climb on CNS. Train right, eat right, even on CNS, and it will happen.I will be following that training log. 😉Cory
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