Monday, 25 October 2010

Effective training method that defies the science

Started trying a new method of training recently that seems to be getting surprisingly good results. The method is to use a resistence that is about 50% of your 1RM, perform 10 reps at a nice and controlled pace of about 2 seconds up, 2 seconds down, then rest for only about 30 seconds between sets.

Repeat this until you come to failure but adjust the weight if you cant do atleast 5 sets.

Ideally you should come to failure after 5 sets at around 55-65 reps in total. At this point stop, and move onto the next exercise.

This method of training is interesting to me becuase the short rest periods means you keep the intensity and focus on your training high, rather than waiting 3-5 mins between sets and day dreaming. Its also very effecient you can do a whole body workout in a short amount of time and avoids being seen as a machine hogger at the gym. My gym gets so overcrowded all the time so this fast training fits in with it.

Its difficult to say why this method of training is so effective when trying to explain it from the known science of muscle anatomy and hypertrophy. Using a weight of only about 50% means you hit most of the fibres quite hard, and going to failure means you hit all the different motor neuron sizes.

Further, in reps 30-50 you keep the muscle in a pro-longed state of high acidosis. The total time here is the time it takes to complete reps 30-40, plus 30 seconds rest, plus 40-50 reps, plus 30 seconds, then another 5 reps or so to failure, then it will take about 2-3 minutes for the muscle to recover from the acidosis.

In comparison to just doing 3 sets of 20 reps with 3 mins rest, there are gaps in the state of acidosis here.