Let's talk about exercise selection....

[spatts]

As for THIS strength athlete, and others I train with, we only do ONE (yes, one) move per muscle...3-4 sets. We generally pick moves that are in the plane of the lift we are working to improve. For example bent over reverse grip BB rows with arms at 90 degrees to build lats for a PL bench.

As I have said before, I have gained considerably more mass training this way. Muscle development has not suffered because I only concentrate on one part of the muscle. I think alot of those issues (training the insertion and origin) are designed to make up for genetics (muscle belly length) which is likely not going to happen.

Yes, I'm home.

 

[The Shadow]

what do you think about the study that led to huge increases in bith size and strength by doing one set of timed holds using a mx of three sets per week?

 

[Doktor Bollix]

As far as I remember the results were training specific, ie peopel got stronger at timed holds but their results were not transferable to the full ROM.

 

[MarshallPenniford]

Corn - I have two minor problems with the study, which I do find interesting.

One being that based on the gains in strength, these are obviously not trained atheletes. You don't go from 200 to 250 on the bench in 5 weeks without training the lift, IMO. 100 to 125, yes. Therefore, the same trainees may have seen a greater increase in strength given a different protocol. Was there another group in the study?

The second is that isometrics are the hardest of all contractions on the CNS, the worst for growth, and the least transferable for strength, so I don't think of them as a good way to train in general. However, they do create strength at the position the contraction is held, and that may be valuable for overcoming sticking points, etc.

 

[The Shadow]

similar to rack training....

 

[spatts]

I obviously don't know anything about rack training.

...I love your accent, btw.

 

[The Shadow]

What accent???

I have NO accent.......lolol

Thank ya....

Hehehhe...I am now at lunch - LOL

 

[MarshallPenniford]

Corn - You have a serious Stallone look going on in that avatar. At first, I thought it was him from his younger days.

 

[spatts]

A D R I E N N E ! ! !

 

[b fold the truth]

I pretty much think that there is little difference in exercises as long as they are both done with extreme intensity, properly, and varied OFTEN!!!

Compare the following:
Barbell Overhead and Dbell Overhead...for shoulder development purposes.
.....is there a difference in the size you will gain? I don't really think so.

Flat barbell Bench Press and Dbell Bench Press...for chest development purposes.
.....is there a difference in the size you will gain. I don't really think so.

If you are concerned with strength in a certain exercise then you need to be doing THAT exercise. If you want a strong bench press then you need to bench press. If you want a good overhead press then you need to overhead press.

The more that I train the less I feel that exercise selection is important...as long as both exercises are compound, hard, heavy, and with intensity.

B True