But I would argue the increased risk of injury from
performing heavy weight training prior to team training greatly outweighs the potential risk to performance suffered by doing weights after (negligible in my opinion, see below for why).
Not exact matches
Drop sets are
performed by
training with a
heavy weight until fatigue, then dropping the
weight by 20 - 30 % and immediately
performing another set without resting.
For Stiff - Legged Deadlifts only
perform a «
heavy» day on the first
training day of the week - on the other two days have «light» days for Stiff - Legged Deadlifts (again, using about 70 % of your «
heavy» day
weights).
The tiny muscles in your finger, won't cause too much of a trouble since they
perform just one easy task and you won't have to use them for
heavy weight training.
If you are more experienced and
performing lifts like deadlifts, squats and bench press with
heavy weights then it becomes more important to work a deload week into your
training schedule.
When your
training emphasises
heavy weights (80 to 85 % + of 1RM), optimal volume seems to be about 60 to 70 reps
performed every 5 to 7 days.
That said, you will need to be comfortable with and willing to
train with
weights and
perform some
heavier training in order to achieve the results that BREAKOUT can deliver.
One group lifted
heavier weights (up to 90 % 1 - rep max
weight),
performing sets of 8 to 12 reps.. The other group lifted lighter
weights (no more than 50 % 1 - rep max
weight),
performing sets of 20 to 25 reps. Throughout the
training protocol, the researchers took regular measurements of muscle fiber size, muscle mass, and blood samples.
That said, you will need to be comfortable with and willing to
train with
weights and
perform some
heavier training in order to achieve the results that Max Shred can deliver.
Low reps, explosive movement
weight training that uses anaerobic creatine energy system leads to an increased muscle ability to store creatine and regenerates it faster after it's been depleted (more creatine — an extra repetition with
heavy weight); high reps, slower movement
weight training that uses anaerobic lactic acid energy system increases muscle tolerance to lactic acid (more muscle endurance, required in extreme situations when there's a need to
perform at a high intensity and sustain it for as long as possible — fighting for dear life is a good example).
Research shows that compound movements like these can
train your core better than traditional «core» exercises, and especially when
performed with
heavy weights (80 % + of 1RM).
The problem isn't
weight training itself, it's
performing it the way most people do: going too
heavy, too often, and dogmatically insisting on using exercises that take more out of you long - term than they give back.
Although we
train bikini and figure fitness competitors here at TGOC, we do not share the typical «bodybuilding»
training philosophy — a primary focus on endless sets of small, isolated movements
performed mainly with lighter
weights or machines — instead we opt to mainly focus on increasing strength via
heavy weight lifted with large, compound movements.
When the
training is primarily
heavy weights - focused, the optimal volume tends to be close to 60 - 70 reps
performed during a week.
Strength
training performed with
heavy weights produces greater gains in maximum force production, while strength
training with light
weights produces greater gains in muscular endurance.