Quote:
Originally Posted by Kane
Your "neuromuscular system" is not made of glass. Yes, an all out effort with some struggling will tax it more than a 'clean' maximal lift but hitting a sticking point or grinding out a rep that lasts 10 seconds is not going to put you into an overtrained state. Especially if you're only doing 1 or 2 reps.
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One 1RM won't overtrain you but it'll deeply fatigue/deplete your local nervous system. If you lift your 1RM workout after workout you'll lose strength quickly, a few weeks, 2-3 months at best depending of the frequency. I know I did it a lot of times since 2007. If you stay around 95-97% you'll never accumulate fatigue because the time under tension is very short. Like you said a 1RM can last up to 10 seconds and very often 4-6 seconds while an heavy single at 95-97% will take 2-3 seconds at most. Maximum force generation with as little fatigue as possible. It's like a Static Hold. If you can hold a weight 5 seconds before falling, then you must stop at after 2-3 seconds if not Force is not increased but fatigue/effort explode. As the motor units lose contractile force (maybe due to a lack of energy) the PNS must increase the signal and thus get deeply fatigued.
Quote:
Originally Posted by Kane
A single at 90% or a single at 98% definitely do not create the same stimulus. Even 93% and 95% are different. You factor in the amount of effort it takes at those higher percentages and the amount of fatigue and you've got 2 different animals. That's why a failed single rep is sometimes counted as 2.
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In my experience anything below ~90-95% will not provide a stimulus (assuming you are doing only 1 set of 1 rep). In 2008 I trained at 80%, 85%, 90% and I lost strength. It's only when I tried 94-97% that I have been able to regain and gain. Up to ~95-97% the TUT and the Effort are relatively short/low but if you go beyond ~95-97% the TUT and Effort explode. That's a BIG problem. Like I said doing it once a while is OK but doing it every workout is the best way to stale.
Quote:
Originally Posted by Kane
Failure or extended reps with great amounts of effort are not bad things. Doing them constantly is, occasionally its even a good thing.
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I think they are good to test your maximum performances and to remember what's a MAX EFFORT but they are not needed for maximum stimulation.
Quote:
Originally Posted by Kane
I didn't say this before but the main thing I object to in this training is the over-analysis of the fatigue aspect. Fatigue is important but it is just one small piece and by concentrating on that one small thing you overlook the big picture. You're so over-conscious of avoiding overtraining that you're not even training enough to get a decent training effect.
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I'm sure that only One Set (rep) is optimal but I test volume. Since 1month my Right Biceps is trained with 6 singles versus 1 for the Left. In 2 months I'll see if there is a difference.
Quote:
Originally Posted by Kane
If you train smart you can manage fatigue by manipulating volume. As long as you give yourself a period to dissipate fatigue it cannot accumulate to the point of overtraining. That period can even be a single workout, it does not have to be a full deload period. The only other thing you have to worry about is not training to failure every other rep. Keep those two things in check and avoiding overtraining is not a problem at all.
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