more? or less for advanced lifters [Forum Archive]

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more? or less for advanced lifters

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Posted by: britlifter

It has been my understanding that beginners can usually hit a bodyprt or movement more regularly than an advanced lifter, maybe 2-3x per week due to the fact that they cannot generate as much intensity or inflict as much "damage" to a bodypart as an advanced lifter can, wheras an advanced lifter uses heavier weight/intensity and is more efficient than a beginner hence the need for an advanced lifter to allow more recovery time between the same bodyparts or movements.

My question though is this, Iv also read that work capacity is something that a lifter needs time to bring up and that work capacity improves as a lifter progresses. This to me (with my current knowledge and understanding) seems to contradict my first paragraph, hinting that as a lifter prgresses over time, more work can be done or tolerated due to a greater work capacity

So, I wondered what are the factors that determines whether a lifter can handle more frequency on the same movement or bodypart, or less as he or she progresses? If any!?

Thx for your time!

Posted by: Duncans Donuts

OH man that's a tough question to answer. haha..

Posted by: ALBOB

Quote:

Originally Posted by britlifter

So, I wondered what are the factors that determines whether a lifter can handle more frequency on the same movement or bodypart, or less as he or she progresses? If any!?

Thx for your time!

The factors are genetics, the amount of rest you get between workouts, your diet, and a few other minor things.

But what's important is YOU. Don't worry about what others can or can't do, concentrate on what YOU can do. Remember, you want to get stronger every time you step into the gym. That may mean adding weight, or it may be as simple as being able to do one more rep than you did last time. If you find you're strength is staying the same or you're getting weaker it means you're not getting enough rest between workouts. (That's the definition of over training.)

Posted by: britlifter

What got me thinking is the difference in how advanced bodybuilders and some advanced power/oly lifters train.

Advanced bodybuilders seem to increase their workload in one trainin session by using bodypart splits then allow 7 (ish) days till they hit the same bodypart again, wheras some advanced power/oly lifters (depending on program) can perform the same lifts many times per week.

Both "advanced" but different styles. Thoughts.. ?

Posted by: CowPimp

Work capacity doesn't necessarily have to go up by doing more, though that is part of it. Think about it this way. Let's say someone does 100 pounds of a given exercise for 3 sets of 10. So, for simplicity sake, we'll say that's 3000 pounds of work. Now if they do 105 pounds for 3x10, that will be 3150 pounds of work. Your ability to do more work has just increased.

You can also do feeder workouts where you do GPP type work at a low intensity so as to improve work capacity without putting undue drain on the nervous system while doing minimal damage to the muscle tissue itself.

Posted by: ALBOB

I've never done powerlifting training so I'm making what I think is a logical assumption here. When training for hypertrophy (bodybuilding) you go to complete muscular failure, or as close to it as possible. That not only takes a huge toll on the muscle itself, but also on the central nervous system. It takes a long time to recover from that. I'm not sure power lifters get that close to failure when training. Yeah, they get there in a competition, but maybe not training.

Just a theory. Don't shoot me if I'm wrong.

Posted by: CowPimp

Quote:

Originally Posted by ALBOB

I've never done powerlifting training so I'm making what I think is a logical assumption here. When training for hypertrophy (bodybuilding) you go to complete muscular failure, or as close to it as possible. That not only takes a huge toll on the muscle itself, but also on the central nervous system. It takes a long time to recover from that. I'm not sure power lifters get that close to failure when training. Yeah, they get there in a competition, but maybe not training.

Just a theory. Don't shoot me if I'm wrong.

Powerlifters hit failure all the time. The Westside template calls for doing a 1RM attempt on both an upper and lower body exercise once per week. It's extremely demanding of the nervous system. However, you are generally right about the accessory work.

Posted by: Duncans Donuts

Powerlifting is nervous system training at it's best. Not to say it doesn't induce hypertrophy, either. But westside training is a near optimal template for powerlifting.

I actually think modified HIT is also fantastic for it.

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