NapsGear.net

          Follow Us on Facebook        Subscribe to us on YouTube        Follow Us on Twitter        IronMagLabs on Instagram        Sign Up for our Newsletter


Strength athletes gain more strength by training properly

Results 1 to 10 of 10
  1. #1
    Senior Member
    ADMINISTRATOR
    Prince's Avatar


    Join Date
    Nov 2000
    Gender
    Male
    Location
    Panama
    Posts
    61,273
    Rep Points
    2147483647

    Strength athletes gain more strength by training properly






    Strength athletes gain more strength by training properly

    Almost every strength athlete is familiar with the dilemma: should I train 'properly' and therefore use a weight that is nothing special? Or should I go for the more impressive weights, which means I can't make full reps? Choose the first option, advise sports scientists at the Federal University of Rio Grande do Sul. This way you'll build more strength in the long run.

    The researchers will soon publish in the Journal of Strength and Conditioning Research the results of an experiment they did with 40 males in their twenties. Ten men in the control group did nothing for ten weeks; thirty men trained their biceps twice a week on a sitting curl machine.

    Fifteen of the thirty men trained their biceps with a weight at which they could make full reps [FULL]. The figure below shows what Full ROM means.

    The other fifteen men [PART] trained their biceps by doing only a Partial ROM. The men in the PART group trained with 10 kg heavier weights than the men in the FULL group did.



    At the end of the ten weeks the maximal strength of the FULL group had increased by 26 percent. The increase in the PART group was only 16 percent. The researchers could not detect an effect on muscle mass. There was no difference in the increase in muscle thickness [MT] between the two groups.





    The researchers speculate that if you train your muscles with full reps they 'recruit' more muscle fibres for this, and therefore the training effect is greater. Another possibility is that full reps lead to better circulation of blood in the muscle, and therefore also to a better supply of oxygen and nutrients.

    Source:
    J Strength Cond Res. 2011 Oct 24. [Epub ahead of print].
    Attached Images Attached Images
    • File Type: gif 1.gif (13.9 KB, 77 views)
    • File Type: gif 2.gif (15.2 KB, 78 views)
    • File Type: gif 3.gif (7.3 KB, 79 views)





    IronMagLabs 15% Discount Code: Robert15



    Hardcore Peptides 20% Discount Code: Robert20



  2. #2
    Fueled by Testosterone
    MODERATOR
    CowPimp's Avatar


    Join Date
    Jan 2004
    Location
    Silver Spring, MD
    Posts
    15,929
    Rep Points
    16817091

    That's not too surprising. In the long run, that increased strength should theoretically facilitate greater mass gains too. That would be hard to display in a research study of this duration, but perhaps a longer duration study would be more enlightening.
    The only time it's bad to feel the burn is when you're peeing...

    CowPimp Likes Iron - My Journal
    1RM Videos

  3. #3
    Senior Member
    BOARD REP
    GMO's Avatar


    Join Date
    Dec 2010
    Gender
    Male
    Location
    Under Your Bed
    Posts
    3,604
    Rep Points
    315230209

    Good stuff...

  4. #4
    Xroids.com Rep
    BOARD REP


    Join Date
    Nov 2011
    Gender
    Male
    Location
    Somewhere out there
    Posts
    1,779
    Rep Points
    23860873

    Quote Originally Posted by Prince View Post
    Strength athletes gain more strength by training properly

    Almost every strength athlete is familiar with the dilemma: should I train 'properly' and therefore use a weight that is nothing special? Or should I go for the more impressive weights, which means I can't make full reps? Choose the first option, advise sports scientists at the Federal University of Rio Grande do Sul. This way you'll build more strength in the long run.

    The researchers will soon publish in the Journal of Strength and Conditioning Research the results of an experiment they did with 40 males in their twenties. Ten men in the control group did nothing for ten weeks; thirty men trained their biceps twice a week on a sitting curl machine.

    Fifteen of the thirty men trained their biceps with a weight at which they could make full reps [FULL]. The figure below shows what Full ROM means.

    The other fifteen men [PART] trained their biceps by doing only a Partial ROM. The men in the PART group trained with 10 kg heavier weights than the men in the FULL group did.



    At the end of the ten weeks the maximal strength of the FULL group had increased by 26 percent. The increase in the PART group was only 16 percent. The researchers could not detect an effect on muscle mass. There was no difference in the increase in muscle thickness [MT] between the two groups.





    The researchers speculate that if you train your muscles with full reps they 'recruit' more muscle fibres for this, and therefore the training effect is greater. Another possibility is that full reps lead to better circulation of blood in the muscle, and therefore also to a better supply of oxygen and nutrients.

    Source:
    J Strength Cond Res. 2011 Oct 24. [Epub ahead of print].

    Nice post bro.I dont do halved unless im doing 21's

  5. #5
    MuscleDiscussion
    OnPoint88's Avatar


    Join Date
    Aug 2011
    Gender
    Male
    Location
    Bangkok
    Posts
    461
    Rep Points
    10388693

    I think the occasional cheat sets, especially on curls, as well as negatives and forced reps help but not frequently.
    Birds of a feather, flock together.

  6. #6
    Registered User


    Join Date
    May 2011
    Gender
    Female
    Location
    USA
    Posts
    1,033
    Rep Points
    22410898

    It's def a science

    Quote Originally Posted by Prince View Post
    Strength athletes gain more strength by training properly

    Almost every strength athlete is familiar with the dilemma: should I train 'properly' and therefore use a weight that is nothing special? Or should I go for the more impressive weights, which means I can't make full reps? Choose the first option, advise sports scientists at the Federal University of Rio Grande do Sul. This way you'll build more strength in the long run.

    The researchers will soon publish in the Journal of Strength and Conditioning Research the results of an experiment they did with 40 males in their twenties. Ten men in the control group did nothing for ten weeks; thirty men trained their biceps twice a week on a sitting curl machine.

    Fifteen of the thirty men trained their biceps with a weight at which they could make full reps [FULL]. The figure below shows what Full ROM means.

    The other fifteen men [PART] trained their biceps by doing only a Partial ROM. The men in the PART group trained with 10 kg heavier weights than the men in the FULL group did.



    At the end of the ten weeks the maximal strength of the FULL group had increased by 26 percent. The increase in the PART group was only 16 percent. The researchers could not detect an effect on muscle mass. There was no difference in the increase in muscle thickness [MT] between the two groups.





    The researchers speculate that if you train your muscles with full reps they 'recruit' more muscle fibres for this, and therefore the training effect is greater. Another possibility is that full reps lead to better circulation of blood in the muscle, and therefore also to a better supply of oxygen and nutrients.

    Source:
    J Strength Cond Res. 2011 Oct 24. [Epub ahead of print].
    This just proves that it is a science and compeltely different for the individulal. You can't just "workout" with your buddies and all lift the same weights. You have to find your own max and #s and workout from there.

  7. #7
    MuscleDiscussion
    OnPoint88's Avatar


    Join Date
    Aug 2011
    Gender
    Male
    Location
    Bangkok
    Posts
    461
    Rep Points
    10388693

    This just makes me feel weak!

    Dude was ripped and strong.

    Lamar Gant (born 1957) is an American world record-holding powerlifter.[1] He was inducted into the International Powerlifting Federation Hall of Fame in 1980.[2]
    Gant set his first world record in 1974 by deadlifting 524.5 pounds (238 kg) at a bodyweight of 123 pounds (56 kg) at the Flint Olympian Games. In 1985, he became the first man to deadlift five times his own bodyweight, lifting 661 pounds (300 kg) at a bodyweight of 132 pounds (60 kg). For this, he has been included in the Guinness Book of Records. As of 2006, he holds the world records for deadlifting in both the 123- and 132-pound weight classes.[3] His best lifts at 123 pounds are 314 pounds (142 kg) RAW bench press and 638 pounds (289 kg) deadlift; at 132 pounds are 595 pounds (270 kg) squat 615 pounds (279 kg) (in training), 352.5 pounds (159.9 kg) RAW bench press, and 688 pounds (312 kg) deadlift.
    C'mon! At just 132 lbs. this guy is putting up 352 lbs. on the bench and 615 lbs. on the squat rack! WTF is he on?

    and the mofo had scoliosis!
    Last edited by OnPoint88; 12-08-2011 at 09:21 AM.
    Birds of a feather, flock together.

  8. #8
    MuscleDiscussion
    OnPoint88's Avatar


    Join Date
    Aug 2011
    Gender
    Male
    Location
    Bangkok
    Posts
    461
    Rep Points
    10388693

    Just found my new role model, phuck gettin bigger, I'm gettin stronger!



    Birds of a feather, flock together.

  9. #9
    MuscleDiscussion
    OnPoint88's Avatar


    Join Date
    Aug 2011
    Gender
    Male
    Location
    Bangkok
    Posts
    461
    Rep Points
    10388693

    Attached Images Attached Images
    Birds of a feather, flock together.

  10. #10
    Member
    ELITE MEMBER


    Join Date
    Dec 2011
    Gender
    Male
    Location
    MD
    Posts
    456
    Rep Points
    20597317






    Really basic stuff and nothing new in that study.

Similar Threads

  1. Replies: 2
    Last Post: 01-18-2012, 10:40 AM
  2. Conditioning Work and Strength Athletes
    By Prince in forum Training
    Replies: 0
    Last Post: 12-10-2011, 11:25 AM
  3. Replies: 3
    Last Post: 09-13-2011, 10:58 AM
  4. Replies: 0
    Last Post: 06-27-2011, 01:52 PM
  5. Replies: 11
    Last Post: 12-06-2008, 10:04 PM

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •  
DISABLED END -->