Quote:
Originally Posted by Kinryoku
Well...who would have thought that Strength Training and Bodybuilding can lead to Strength Loss and "Body Destruction" ? Both Overtraining and Injuries are possible. If you do a 1RM everyday (or even much less often) you are going to lose strength. Do you know how many HITers don't make progress or even lose strength ? They train too hard. Some don't want to train a little bit less hard and they adopt a Super Low Frequency to recover (Heavy Duty). They then believe that they are "super hardgainers" who cannot do more than 1 set per week or even every 2 weeks.
The problem is not their recovery capacities, the problem is over-stimulation : Too High Effort (too high nervous influx). You cannot easily recover from a MAXIMUM EFFORT, it takes times which is normal, lot of time... When you train at 95% of your capacities you can easily recover (Effort is Exponential and at 95% it's still relatively low) BUT if you increase the weight too fast (like I recently did on curl) you'll progressively train above 95%, too close to 100% and you'll overtrain, lose strength. What happens above 95% is that the weight is so heavy that your speed decreases and your movement lasts much longer which implies that the Nervous System must try to maintain MAXIMUM FORCE for a much longer time which is not possible and extremley taxing.
It's not necessarily nor desirable to go beyond 95%, force is not increased, only the time to maintain the force is increased. You have to be patient and increase the load based on your real progression. If your 1RM was 100kg Day 1 and 105kg Day 50, you can add a MAXIMUM of 0.5 every 10 days if you try to go faster you'll overtrain and starts to lose strength.
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You're going to two different extremes.
The acute fatigue effects of higher rep work has a faster onset and longer dissipation time than max effort work does. So 1 rep will have less fatigue and take less time to dissipate than a set of 8.
I hope you realize that your max is not a static number. 95% today may be 94 or 98 another day, and if you never lift above 95% you can't say with certainty that you are at 95%.
If you lift a heavier weight then you need a greater force. 95%+ is not a magical range. 95lbs and 100lbs take different forces to move, its simple physics. You try and pick up a 300lb barbell or a 305lb barbell and they will not be the same force. Buildings and bridges would fall down with your logic.
I dont' know where you got the 100 to 105 in 50 days being .5 every 10 days. .5 every 10 days is a 2.5lb increase at 50days. And that's a ridiculous way of looking at things. The whole point is that you know what day 1 is but you DON'T know what day 50 will be, you can hardly tell what day 3 will be like. You can't pull numbers out of the sky and say this is how it has to be or you will overtrain.