Thread: Schwarzenegger- Power Training counters High Set /vol.-Training, from Encyclopedia

ARNOLD SCHWARZENEGGER IN HIS ENCYCLOPEDIA STATES THAT

, ''...heavy days ( POWER TRAINING ) , makes , you stronger for high volume training ..'' (page 122 )

''including power training in your training also helps to make you stronger for the rest of your training ..''

''to shape and develop the body , it is nessessary to do a lot of the endurance kind of training - plenty of sets and reps; but i also believe that unless you include LOW REP , strength training you will never achieve the hardness and density necessary .....''.

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arnold states '' the bigger your muscles get , the stronger you become and therefore , the harder you are capable of training ...'' (page 68-69 ) SPECIFICITY OF TRAINING .

Schwarzenegger elaborates , '' when a muscle has been strengthened , it is capable of more intense effort, which manifests itself in two ways -

-ability to do more work
-do equal work in less time...

this means a trained muscle is not only stronger , it is faster ..'' (page 72, INTENSITY OF EFFORT )

THUS , Arnold concludes , ''.... by forcing myself to go to the limit every so often I counterbalanced , the lighter weight, higher - rep training that made up the majority of my workouts ....(page 122 ). ''

Schwarzenegger states , '' once you have gained 15 pounds or more of muscle mass , you are then ready .... to train for shape , size and mass ( page 169-170 ).''

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But many of the H.I.T. GUYZ who criticize High Volume Training , never mention the fact , that schwarzenegger, RECOMMENDS , insists that POWER TRAINING is necessary ...to gain mass ... and then , THIS MASS YOU GAIN OVER A PERIOD OF TIME ,makes you ,stronger and faster for the endurance type of high set training or high volume training ....

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In reference to tendon strength and power training
Schwarzenegger ,in his encyclopedia further states:

''Heavy training strengthens the attachment of the tendon to the bone ...(PAGE 122 ). ''

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''STRENGTH IMBALANCE BETWEEN MUSCLES AND TENDONS ''.

( On page 708 ) , Schwarzenegger in his Encyclopedia elaborates ,

''...... remember , the stronger you are , the more strain you are able to put on your muscles and tendons ,

but often the muscles gain strength at a faster rate than the tendons ,

thus creating an imbalance that can cause problems.
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Further, Arnold states , ''You must allow yourself to progress at a reasonable rate , and not attempt to train too intensely or with too much weight ...''.

'' Even when you do power training , you do not necessarily go to your absolute maximum every time.

Training moderately heavy one day and then to your limit the next is more likely to speed up your progress

than maximum effort every time . ( page 122 ) ''

On page (115 ) , Arnold explains , '' ... you over train a muscle , forcing it to work too hard , too quickly after the preceding excercise session , you will not give it a chance to grow and your progress will slow down . ''

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arnold mentions something about inducing ,.. '' sarcoplasmic hypertrophy. ''

(I'LL POST ARNOLD'S QUOTE FROM ENCYCLO . LATER )

Thus once your Tendons and Ligaments,and Muscles get Bigger and Stronger, you can train,''High Set Rep'' or Volume Training ....which is essential for the Competitive Professional Bodybuilder , to which the ''Encyclopedia '' , is primarily addressed .

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Arnold Schwarzenegger in his '' encyclopedia '' , states , ''You must allow yourself to progress at a reasonable rate , and not attempt to train too intensely or with too much weight ...''.

'' Even when you do power training , you do not necessarily go to your absolute maximum every time.

Training moderately heavy one day and then to your limit the next is more likely to speed up your progress

than maximum effort every time . ( page 122 ) ''

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On page (115 ) , Arnold explains , '' ... you over train a muscle , forcing it to work too hard , too quickly after the preceding excercise session , you will not give it a chance to grow and your progress will slow down . ''

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Supersaturation for Serious Muscle Size

January 1, 2009 by Steve Holman and Jonathan Lawson


Pump, Supersaturation and Muscle Recovery

The first important point about lighter, subfailure workouts done with higher reps is that they fill up the muscles, making them look bigger, denser and more detailed.

You do a light workout a few days after an all-out heavy workout. You may recognize that as the way a lot of bodybuilders in the presteroid era of the ’50s and early ’60s trained.

Those who used the system correctly got huge—no drugs, no supplements.

The reason it works is that you damage the muscles with heavy training at one workout and then at the next session give them subfailure pumping sets for supercompensation and supersaturation of glycogen—in other words, higher-rep flushing sets.

This is not a muscle-building theory. It works, big time! It will pack new size on your frame, just as it did for the bodybuilders of the golden era

. Why? One reason is that muscles are more than 70 percent water.

What pulls water into muscles to make them big and full?

Glycogen from carbs.

FROM:

Supersaturation for Serious Muscle Size | Iron Man Magazine | www.ironmanmagazine.com

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Most endurance athletes practice some form of carbo-loading on a daily basis as means to prevent glycogen depletion, aka “the wall” or “bonking”, during longer training bouts.

However, a more regimented form of carbohydrate loading will help “supersaturate” our muscle cells with glycogen to levels 50-100% greater than baseline, thereby delaying or even eliminating that performance-declining “wall” during events that entail a moderate-to-high intensity for longer than 90 minutes

FROM:


CARB NEWS YOU CAN USE

File Format: Microsoft Word - View as HTML

CARB NEWS YOU CAN USE. Supersaturate Your Muscle Glycogen Stores in Only 24 Hours!!!

By Kim Brown, MS, RD, SDTC Sports Nutritionist ...

http://www.infinitnutrition.eu/.../C...N%20USEtri.doc

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To maximize performance we will look at two very important energy sources; carbohydrates and fat. See what you should be doing to maximize these sources.

By: Shannon Clark

Bodybuilding.com - Endurance Performance Fuel Sources! - Shannon Clark

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After exercise, dietary goals are to provide adequate
fluids, electrolytes, energy, and carbohydrates to replace
muscle glycogen and ensure rapid recovery.

A carbohydrate intake of approximately 1.0–1.5 gIkgj1
body weight (0.5–0.7 gIlbj1) during the first 30 min
and again every 2 h for 4–6 h will be adequate to replace
glycogen stores.

FROM :

Nutrition and Athletic Performance : Medicine & Science in Sports & Exercise

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Glycogen, Synthesis After Exercise


* Approximately 50% more glycogen can be stored if carbohydrates are consumed immediately following strenuous exercise as opposed to waiting 2 hours after exercise

* Muscle glycogen synthesis is greater within 2 hours proceeding exercise (Friedman 1991) and greatest 45 minute post workout (Ivy JL 1988, Leven hagen DK 2001)

o Exercise increases the muscle's sensitivity to insulin, predominately, during the 4 to 6 hours after exercise
o During this time, muscle glycogen synthesis has been shown to be greater with ingestion of simple as compared with complex carbohydrates

o After which, muscle glycogen can be resynthesized near pre-exercise levels within 24 hours, equivalently with either carbohydrates form

* After 24 hours, muscle glycogen can increase very gradually, succeeding normal levels over the next few days (Ivy 1991).

* Super glycogen saturation technique can increase amount of work by 19%

o Old method involved glycogen depletion through an initial low carbohydrate diet followed by a high carbohydrate diet

o Newer method suggests glycogen depletion can be obtained by repeated prolonged intense exercise with similar results

o Repeated muscle glycogen supercompensation is not possible, however performance enhancement is maintained (McInerney 2004)

o Carbo-loading should not be done more than 3x/year
o Preadolescent and adolescent individuals should not carbo-load

+ instead just taper training volume and intensity days before an important event


FROM :

Glycogen

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More ever , Arnold Schwarzenegger in his '' Encyclopedia '', mentions in regard to ,'' OVER TRAINING AND RECUPERATION ''

''However , Trained muscles recover from fatigue faster than untrained muscles.

So the better you get at bodybuilding , the faster your recovery rate will be and the more intense your training program can become.. ''
( page - 115 ).

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[B][U][YT]Further Arnold also mentions , '' The well trained muscle increases it's ability to store more Glycogen .. ."
(PAGE -638 )


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