Olympic trainer Charles Poliquin stated that many bench press records have been set right after a set of heavy bent rows for back. It helps because it increases the. German Volume Training For The Advanced Trainee. For the advanced trainee, variety in training is even more important to elicit adaptation. With the advanced trainee. Poliquin is the world's best strength coach. He has trained more than 800 Olympians and is the expert on muscle, strength, and sports performance. Charles Poliquin – His Favorite Mass-Building Program, His Nighttime Routine For Better Sleep, and Much More 51 Comments. David Ryan shares his super high rep training protocol to grow your muscle mass to a brand new level.How To Train For Strength & Endurance At The Same Time. Endurance is often thought of as the enemy of strength. Meanwhile, building muscle and strength are assumed to cause detriment to endurance performance. Training for strength and endurance at the same time is a delicate balance, but doing it properly will improve your athletic performance and give you a physique to be proud of. Yeah, we’ve written a lot about the importance of prioritizing anaerobic exercise if your goal is fat loss. And if you just want to get as strong as possible or be totally shredded, heavy lifting and sprints are the best way to get there. But the reality is that a lot of people just want to be moderately strong, sexy lean, and have the ability to get into a pick up game or play tag with their kids without embarrassing themselves. In fact, many people prefer training for endurance goals rather than for strength. The difficulty with training for strength and endurance simultaneously is that there’s a well documented “interference” phenomenon in which people who lift weights and do endurance exercise simply don’t see the strength or muscle gains they’d expect. ![]() Here are a few conclusions they came to in a recent review of what happens when people train for strength and endurance at the same time. Sprints increase activity of an enzyme that enhances the rate of fat burning. In the short- term hypertrophy is blunted. In the long- term, muscle is lost if strength training is not performed or if nutrition is poor. However, the majority of concurrent training studies have been done on men, indicating that much is still unknown about the optimal concurrent training guidelines for females. Despite the suboptimal strength and power results that come with concurrent training programs, there are strategies you can use to maximize the benefits. This article will look at three concurrent training models to guide your pursuit of the best body and optimal performance.#1: The Elite Athlete: Get Strong, Reduce Body Fat & Get Faster. A series of studies on elite endurance athletes show that performing heavy load strength training can improve performance by reducing body fat and building type II muscle fiber strength. The result is greater speed and the ability to sustain higher work rates with more efficient oxygen use. They increased type IIA muscle fibers distribution in the quadriceps from 2. IIX fibers from 5 to 0. Researchers suggest that the endurance component of concurrent training provides an “atrophy” stimulus that blunts the muscle growth response in the muscles that are engaged in endurance exercise. Muscle growth is not inhibited in muscles that aren’t performing repetitive training. Therefore, if you’re an endurance runner or cyclist, you should be able to gain more muscle in the upper than the lower body if you do upper body lifting. A swimmer or rower might not see such growth. Regardless, strength training is beneficial in all endurance competitors because it builds neuromuscular strength and greater motor unit recruitment. How To Do It: If the goal is endurance performance, do heavy load strength training in the body parts that are engaged in endurance exercise to improve strength, speed, and work economy. Muscle building will be blunted but body fat can be reduced for superior body composition. To build muscle for aesthetics, you’ll pack on significant muscle if you do a lifting program for the part of the body that is not engaged in endurance exercise. In addition, do a large portion of your endurance workouts as intervals and favor intensity over duration for a more anaerobic stimulus. Focus on recovery by training diverse modes on separate days and get adequate nutrition. Researchers point out that recovery is largely under our control, requiring protein for sustained muscle repair, carbohydrates to replenish glycogen, and micronutrients such as magnesium, zinc, vitamin C, and sodium for oxidative stress and cortisol management.#2: The Endurance Competitor: Lift Heavy To Improve Work Economy & Speed. A common error for endurance competitors is to ignore the importance of strength and power for performance. Endurance athletes often do muscular endurance resistance training programs with light loads and high reps, which has little to no benefit on performance. Instead, heavy load training for light reps will increase muscle work efficiency so that athletes can sustain faster speeds for longer. For example, s study performed on Spanish national team runners, found that a Strength Group that did 3 sets of 7 using a load of 7. RM followed by a plyometric exercise had an increase in maximal oxygen uptake (VO2 max), running economy, peak velocity, and time trial performance in a 3 km trial. Also noteworthy, trainees had lower RPE scores and performance improvements were maintained during a 5 week detraining period when no weight training was performed. Researchers conclude that maximal strength produces a superior work economy by reducing the degree of type II muscle fiber exhaustion. Lactate threshold is increased and neuromuscular coordination is enhanced. How To Do It: Training errors lead to reductions in motor unit recruitment and unfavorable fiber type transformations. Avoid this by using shorter training phases (called block training) of 3 to 5 weeks. Perform highly concentrated training loads of greater than 5. Then use reduced volume and intensity to allow for optimal recovery and adaptation. Depending on your competitive schedule, you don’t necessarily have to lift year round. You might get more payoff for your efforts if you give it your all in lifting workouts for block periodized cycles and then take a month off or reduce the frequency of training. Train to develop only two target fitness components—one for endurance and one for strength. For example, a phase one might have more than 5. Phase two might spend as much as 4. If the goal is an endurance competition, perform three or fewer lifts per week. If the goal is strength, four lifts and three or fewer short (less than 3. Additional interval workouts can be used.#3: The All- Purpose Athlete: Power, Endurance & Muscle. Cross. Fit provides a unique model for training for strength and endurance at the same time. Although, the all- purpose athlete may require distinct skills from a Cross. Fitter, a recent study by the Human Performance Lab at Arkansas State University provides data for us to consider the best methods for getting powerful, strong, and aerobically fit all at once. Researchers recruited two groups of young recreational athletes that included both men and women: One of Cross. Fitters and one of traditional strength trainees. Then they had them do a 1. Results showed that the Cross. Fitters had significantly greater average power in the step test and the difference was most pronounced in the men. Endurance performance in the 1. Cross. Fitters than the traditional strength trainees. In males 1. 5- mile time was nearly equal. Body fat in the male Cross. Fitters was 1. 3 percent compared to 1. Cross. Fitters compared to 1. Researchers were surprised to find that Cross. Fit training led to greater power ability, particularly because endurance capacity was also high, and the two do not go together. Remember that power is the performance variable that is compromised the most by endurance exercise. Maximal strength in the Cross. Fitters did not correlate with power or endurance performance, indicating that programming variables could be improved to yield better all- around results (such as a higher 1. RM deadlift). How To Do It: For Cross. Fit, make sure you are doing a periodized program that trains your weaknesses and focuses on technique. Opt for an “intensity approach” that favors training for speed and strength over marathon- like repetition. Cross. Fit coach Jeff Serven describes this distinction: “There is no number of 1. You’ll still be getting endurance training out of it, but you’ll be powerful, fast, and strong. As a general rule, scientists believe that strength training to failure is not necessary for performance gains. However, it can produce superior results in more advanced athletes when done for a short training phase with moderate volume and adequate rest. Strength training to failure and endurance workouts should be done on separate days, with recovery maximized. When not training to failure but doing two workouts a day, try to get 6 to 8 hours between workouts and focus on refueling and recovery. A guideline that is most applicable to recreational competitors is to train the most challenging mode according to your chronobiology. For example, if you like to do endurance training and you are a “morning” person, lift in the morning (the harder training mode) and do the endurance workout later when you are less motivated. Flip it around if you are an “evening” person and feel most motivated then. Naturally, you can mix it up based on primary goals and scheduling needs. Be aware that under- recovery may the primary impediment to results with concurrent training. This doesn’t just mean time between workouts, but is influenced by factors such as the following: 1) low muscle glycogen that impairs intracellular signaling response to lifting,2) muscle degradation due to low blood amino acid levels, and. There is, however, much to be said concerning the importance of focusing on the basic principles, in order to target specified areas of the back, with the optimal resistance desired. Anatomy. The back is composed of a large variety of muscle bellies. In bodybuilding, the . These, of course, can ultimately determine the specificity of movement patterns to determine which area of the back receives stress during resistance training. Lats function for several joints, as mentioned. Such include. Lastly, the Rhomboid (both minor and major) attach from the upper thoracic vertebrae to the scapula (medial). These given attachments will allow us to have knowledge concerning how to structure our back routine. They will assist in exercise selection and execution. Exercise Selection. Developing a back routine can be an exhausting task for some given the nearly infinite number of possible combinations of movements. Experience levels, goals, and personal mechanics should all play a pivotal role in your selections. Keep in mind that there are no . Often the blame can lie with the failure of the many trainers to iterate their importance. Below is a list of common mistakes, as well as accompanying corrections, that will yield an increase in results if followed: Ignoring Motion of the Scapula. Lat involvement in a given exercise is primarily influenced by scapular movement. Due to the body’s inevitable struggle to make movement patterns . This method recruits both the traps and the rhomboids to emphasize the contraction of the lats (amongst other, secondary muscles). Whenever an athlete changes the plane of motion (e. Scapular motion should remain directly in opposition during a given exercise. In the pulldown example, ideal movement of the scapula is downward rotation and depression. This process is often arduous for those lacking experience. A common way to help alleviate this is to focus on scapular motion and humeral motion as two separate entities. Each rep is seemingly two separate movement patterns formed into one. Through progression, exercise execution will ultimately become more fluid and will become a single motion. Handle Selection. Handle selection during cable exercises is specific to the individual, however there are general rules that apply. For most athletes, the traditional close- grip attachment is sufficient for both row and pulldown variations. A common issue arises when individuals enter the concentric portion of the movement, as the arms inadvertently leave the sagittal plane. Handle width should be correlated proportionally to an individual’s shoulder width (e. Ideally, an optimal situation would call for an athlete to use a parallel grip handle that is at least shoulder width. Trunk Instability. A lack in sufficient trunk stability, especially during back training, will lead to an inability to experience maximum resistance whilst still maintaining desired form. What’s more, such deficiencies (or at least the lack of consciousness concerning stabilization of the trunk) can lead to injury. The anatomic location and function of the lats presents a dilemma: traditional exercises (all rows, pullovers, pulldowns, etc.) are unable to simply apply forward resistance solely at the glenohumeral joint. In addition, resistance is experienced by the entirety of the spine. A limiting factor will often times be observable through inadequate hip strength or underdevelopment of the spinal erectors / abdominals. Generally, motion at the hips should be limited (if not eliminated completely) during rowing exercises to maximize effectiveness as well as safety. Using an excessive amount of resistance does nothing in terms of benefit to the lats, or the accompanying muscles. Those who lack trunk stability (and are preferably working to alleviate this deficiency) can benefit from lying prone during rowing exercises (such as on an incline bench or T- bar row machine with a pad). Furthermore, limitations in spinal rotation should be observed and worked to correct during one- arm rows and similar movements. Despite the common belief concerning the perceived benefits of . This, of course, is due in large part to injury prevention and maintenance of ideal resistance / form as discussed above. Machines offer the ability to create and manipulate different resistance profiles, which is essential to optimizing hypertrophy over time. Machines allow the athlete to experience variations in resistance profiles by offering changes in resistance at the extremes of the movements. Pullups and Pulldowns - Hand Positioning. Common . This fallacy can lead to extreme reductions in back stimulation. Fixed bars will ultimately determine stimulation as well as movement. Pulldowns offer several options with regard to handles and grip- width, which therefore leads to options in planes of motion. Most commonly, we utilize the frontal plane (experienced when doing traditional, wide- grip pulldowns / pullups). Specificity and precision in grip- width is very important to optimizing stimulation. Lack of adequate width, or too much width, can lead to limitations in range of motion. If the hands are too wide, range of motion is limited during the shortened and lengthened end of the movements. If the hands are too narrow, range of motion can be displaced by the elbows, thusly leading to limitations at the shoulder. Optimal hand positioning requires that hands be positioned at slightly less than the width of the elbows while the shoulders are at 9. Some individuals have structural frameworks that are inclined to . These athletes will typically experience the most benefit from using a shoulder width- grip, which will transfer motion to the sagittal plane. Many individuals present an active range of motion (AROM) that is less than 1. This causes an undesirable amount of stimulation of the lats. It’s imperative that one monitors active shoulder flexion prior to selecting a pulldown angle. Backward lean (without swinging) is advisable for those who are unable to access 1. This though can serve as a great tool to guide you into making informed decisions about the structure of your routine, as well as the nuances associated with optimal exercise execution.
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