Quote:
|
Originally Posted by ashimmatthan
beautiful post...
|
Read it again, bro...
So much of this is just common sense (that's okay, I guess); much of it is dead wrong.
Quote:
|
any gain in strength will mean a gain in muscle mass.
|
Wrong. A person can realize somewhat substantial gains in strength through CNS adaptations alone.
Quote:
|
Muscle recovery has not occurred before the next workout
|
Many think, as I used to, that if you trained a muscle before it was fully recovered then that recovery process would cease and you would lose any potential growth from the previous training bout. No. It is not necessary for a muscle to be fully recovered before you train it. Even if you insist on believing this is the case recovery certainly doesn't take as long as stated above.
Quote:
|
It is also important to state here that the more muscle you build the longer recovery takes, simply because you will be training harder. When I was at my peak of strength in squatting I could only train on squats once every ten days unless I reduced the poundage of course!
|
Absurd. This belief could be based on a couple of factors, I think. It is not about muscle. One is failure or beyond failure training. People go back and can't improve or even lift the same as before and think it is because the muscle is still recovering. It is much more likely that the CNS has not recovered. They are waiting for what they think is muscle recovery and are probably losing the gains they got in the process.
Some of this, also, I think is based on the idea that complete systemic recovery (enen in the absence of failure training) has to take place before muscle recovery or growth begins. They are not mutually exclusive processes. Muscle recovery begins immediately.
The time course for elevated muscle protein synthesis following heavy resistance exercise.
Quote:
MacDougall JD, Gibala MJ, Tarnopolsky MA, MacDonald JR, Interisano SA, Yarasheski KE.
Department of Kinesiology, McMaster University, Hamilton, Ontario.
It has been shown that muscle protein synthetic rate (MPS) is elevated in humans by 50% at 4 hrs following a bout of heavy resistance training, and by 109% at 24 hrs following training. This study further examined the time course for elevated muscle protein synthesis by examining its rate at 36 hrs following a training session. Six healthy young men performed 12 sets of 6- to 12-RM elbow flexion exercises with one arm while the opposite arm served as a control. MPS was calculated from the in vivo rate of incorporation of L-[1,2-13C2] leucine into biceps brachii of both arms using the primed constant infusion technique over 11 hrs. At an average time of 36 hrs postexercise, MPS in the exercised arm had returned to within 14% of the control arm value, the difference being nonsignificant. It is concluded that following a bout of heavy resistance training, MPS increases rapidly, is more than double at 24 hrs, and thereafter declines rapidly so that at 36 hrs it has almost returned to baseline.
|
Since 0311 has been over this time and again, I think I would be remiss not to quote him.
Quote:
|
Originally Posted by 0311
The real deal:
|
Quote:
|
Originally Posted by 0311
It is not uncommon for delayed onset muscle soreness (DOMS) to last four or even five days after the completion of an intense weight-training session; however, many studies have concluded that complete metabolic recovery occurs within 48 hours of exercise. If metabolic recovery has taken place, a muscle can be worked again via the same training method, even if the musc]le is still sore from a previous session. Moreover, numerous studies have shown that training a muscle while it is still recovering does not adversely affect recovery.9,10,11,12
Therefore, even if complete metabolic recovery has not yet occurred, the muscle can be trained again. There are two ways to effectively go about working a muscle for a second time within 48 hours of a previous session:
Conduct an "active recovery" session. Many strength-training gurus, including Muscle Media’s own Pavel Tsatsouline, recommend conducting a light, less taxing training session after a heavy, demanding session in order to facilitate recovery, decrease DOMS, and actually maximize strength gains. Pavel notes, "As long as you keep stimulating the nervous system with the stimulus, even if your body is not totally recovered, you’re going to make much better gains." An example of this would be to execute three sets of six reps with a 12RM load (half of what is possible) in the squat on Wednesday after conducting a high-volume squat session on Monday.
Change the stimulus and go all-out again. Since your muscles are still recovering, it would not be advisable to train a given muscle via the same training method before recovery has taken place. Although studies have shown that doing so will not substantially affect metabolic recovery, it will not be of benefit either. However, what will be of benefit is training in a different rep range; this will stimulate different muscle fibers and will yield a different overall physiological response. For example, if you conducted five sets of 10 in the bench press on Monday, you may want to shoot for 10 sets of five, or four sets of 15 come Wedesday.
Obviously, you cannot use the above approach for every muscle group, but it should be utilized to bring up a lagging body part or to accelerate growth in an area you are highly motivated to train.
Strength coach Chad Waterbury points out, "Your body will only increase recovery if you force it to work more frequently. Initially, you may still have residual soreness from the previous workout, but don’t worry. Instead, work through it and the body will improve its recovery rate to the point where soreness will subside." In essence, increasing the frequency of your training will cause you to experience less soreness in the long run.
References This pertains to you.
9 Nosaka K, Clarkson P.M. Muscle damage following repeated bouts of high force eccentric exercise. Med. Sci. Sports Exrc., 27(9):1263-1269,1995.
10 Smith LL., Fuylmer MG., Holbert D., McCammon MR., Houmard JA., Frazer DD., Nsien E., Isreal RG. The impact of repeated bout of eccentric exercise on muscular strength, muscle soreness and creatine kinase. Br J Sp Med 28(4):267-271, 1994.
11 Chen, TC and S.S. Hsieh. The effects of a seven-day repeated eccentric training on recovery from muscle damage. Med. Sci. Sports Exrc. 31(5 Supp) pp. S71, 1999.
12 Nosaka K and M Newton. Repeated eccentric exercise bouts do not exacerbate muscle damage and repair. J Strength Cond Res. 2002 Feb;16(1):117-22.
|
__________________
__________________
To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts.
To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts.
or
To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts.
If you act sanctimonious I will just list out your logical fallacies until you get pissed off and spew blasphemous remarks.
Last edited by EricT; 02-10-2006 at 05:59 PM.
|