The world of sports and athletics has become inundated with ways to get fit, trim fat and build muscle. The truth be told there are no quick fixes or workout plans that work the exact same for everyone. Many factors play into the effectiveness of a successful workout program. There are just as many techniques of working out as there are factors to success. Finding which workout technics work for each athlete or client can be the difference between mediocre progress and phenomenal progress. A few of the workout technics that stand out amongst the pack are Forced Repetitions, Periodization (cycling), Pyramid System and last but certainly not lest Super Sets. The afore mentioned techniques span beyond the basic iron pumping mentality of weight training and narrows the scope of training down to a more scientific application. For the purpose of this research a more in-depth look will be taken into each technique and then further identify any similarities and or contrasts. It is first necessary to define Forced Repetitions before going into how it compares to other technics. Forced repetition is the process of training the muscle to the point of failure and then training even more with the help of an attentive partner. Force repetitions unlike Super Sets, Pyramids or Periodization is not based on the amount of weight or the number of repetitions, but more specifically on pushing past the point of complete muscle failure. This method of training can increase muscles gains and burn fat for leaner body in athletes that require a less bulky build. According to Marty Gallagher author of Forces reps, Muscle & Fitness 1997, “Bodybuilders have used the forced repetition more than 60 years.” Another important note made by Marty Gallagher, i... ... middle of paper ... ...om/docview Labrada, L. L. (2003). The power of the reverse pyramid: conventional training methods as old as the pharaohs sometimes need a little tweaking. Here's how turning pyramid training on its head can spur new muscle growth. Muscle & Fitness, 64(4), 160-164. MERRITT, G. (2012). SUPERSETS & COMPOUND SETS. Flex, 30(3), 224-234. Painter, K. B., Haff, G. G., Ramsey, M. W., McBride, J., Triplett, T., Sands, W. A., & ... Stone, M. H. (2012). Strength Gains: Block Versus Daily Undulating Periodization Weight Training Among Track and Field Athletes. International Journal Of Sports Physiology & Performance, 7(2), 161-169. Stoppani, J., P.H.D., & Wuebben, J. (2011, 01). Burn notice. Joe Weider's Muscle & Fitness, 72, 114-116,118,120. Retrieved from http://search.proquest.com/docview Stoppani, J. (2009). Forced Reps. Joe Weider's Muscle & Fitness, 70(9), 46.
Thompson, P. M., Vidal, C., Giedd, J. N., Gochman, P., Blumenthal, J., Nicolson, R., Toga, A. W., &
Scibek, J. S., Gatti, J. M., & Mckenzie, J. I. (2012). Into the Red Zone. Journal of Athletic Training, 47(4), 428-434.
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In the end, this planned program challenges the distinctive, inefficient, and antiquated Bulk-and-Cut muscle build-up dietary strategy. This technique involves overfeeding (that includes adding many fats), aimed at ballooning the muscles prior to performing lots of cardio and cutting down on calorie consumption in order to achieve fat loss (that includes losing muscle mass in the process), and ultimately, settling down rather with a much heavier body
Fahey, Thomas D., EdD. Specialist in Sports Conditioning Workbook and Study Guide. California: International Sports Sciences Association, 2007. Print
la Haye, K., Green, H. D., Kennedy, D. P., Zhou, A., Golinelli, D., Wenzel, S. L., & Tucker, J. S.
Controlled increases in physical stress through progressive resistive exercise cause muscle fibers to hypertrophy and become capable of generating greater force.3 Early emphasis is on restoring joint range of motion and muscle flexibility, however, resistive exercises are not delayed. The initial emphasis of muscle loading should be on endurance, accomplished with lower loads and higher repetitions. Progressive resistive exercises are initiated at the available range and progressed to new positions as wrist range of motion returns in all planes. Both the overload principle and the SAID Principle (Specific Adaptation to Imposed Demands) are important considerations in therapeutic exercise dosing.1,3,11 Within pain tolerance, dosing progressive resistive exercises that maintain a therapeutic stress level will encourage muscle tissue hypertrophy. Finding activities that produce the correct force and repetition, without injury, is the goal of the remobilization period. Starting with low force, moderate to high repetitions, and encouraging therapeutic rest following induced stress is important to both the overload principle and the SAID Principle. Additionally, it is important to prevent dosing resistive exercises that exceed optimal stress, which may result in injury. The patient’s response to therapeutic exercise should be assessed during, immediately following,
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Sometimes these dramatic changes in our workout programs (such as increasing volume or intensity) can put too much of a shock on the body. Especially if you see these pro athletes or bodybuilders crazy hard workouts, just because they do it does not mean that it’s right for you. When we are using high rep or intensity sets multiple days a week on the same muscle groups such as drop sets, failure sets and compound sets. This can diminish your energy and take longer for your body to
Schwarzenegger, Arnold, and Bill Dobbins. "Evolution and History". Arnold Schwarzenegger Encyclopedia of Modern Bodybuilding. New York and Schuster,1985. N. Pag. Print.