Weird question...

[powerplant42]

Here's an article: http://www.washingtonpost.com/wp-dyn/co ... 02315.html

I will swallow my pride, and I promise to be as clear as possible with my terms and phrases when dealing with scientific issues in the future. I'm sorry for any sort of confusion that I may have caused... However, I still stand by what I have said in the 'stretching' thread about flexibility, and I have yet to see a good opposing argument! But this is not that thread. So tell me what you think about 'negs' after reading the article, as well as superslows.

(And I have an NSCA book right next to me that says negatives should be done with 120% 1RM or more!!!)

[VaultMarq26]

Good call on the percentage for negatives....i never knew the exact percentage......hope I didn't come off as arrogant, but I have posted things before that were read differently than I had intended and I know how frustrating it can be to try to get a point accross by only using smiley faces to show emotion

[KYLE ELLIS]

To vaultpurple- "I'm trying to gain muscle because I am currently extremely non-muscular and in order to vault higher, I need more muscle." This was the question I was trying to answer. I thought protien shakes were for people not getting enough in their diet (like vegaterians), or for body builder who want to get really big. I am pretty sure a person who eats 2000 calories needs 50 grams+ and 2500 needs 60 grams+. Excess amounts of protien like todd talks about will make you gain weight and have really nasty farts.

To todd- Yes it is open exchange for ideas, but someone puts wrong info the person may take these as true and may waste alot of time doing it the wrong way, plus may pass it down the grapevine as proven information. So Unless you have the right education and sources I don't think you should tell others how to do it, because "it worked for me". Yes weightlifters can lift alot without much mass due to technique and an insane CNS. And you think because you moved furniture for 20 years that you know about sport specific lifting???? That makes you an expert on moving furniture not sport lifting, two totally different things. I strongly recommend reading supertraining. Verkhoshansy is the most revered professor on sports training that i know of. He does bash americans in his books because we are behind, and are just doing studies now that have been done 20-30 years ago. Here is his website. http://www.verkhoshansky.com/Curriculum ... fault.aspx

To Powerplant- I guess if you want to improve your lifting negatives can help, but i think it is relational to what level you are at. I don't think they are going to make any significant changes in your polevaulting. I still don't like superslows. That is hypertrphy type lifting that body builders use, which i thought you were against? Superslows like the article says creates more micro-tears in the muscles which will lead to greater muscle mass, and a greater chance of being injured. And answer me this powerplant, do you think it is sport specific?
Also I have read a scientific article were it recomends only doing as low as 3 reps (not 2 or 1) because of the extreme fatigue caused to the nervous system by doing reps of 2 and especially 1.
I Understand now that you are just slowly dropping the 120% of ypur 1rpm, sorry i got confused on that area. For some reason ithought going back up as well.

[KYLE ELLIS]

I found this related to the CNS
"Dear Prof. Verkhoshansky I ask you for some questions about effects of strenght training with weights on the Central Nervous System.

I've read in some articles of researchers that is better not to to failure in exercises with weights in strenght training. They say, for example, that is better to use a 5RM charge with 2-3 reps and 90-95% charge not over 1-2 reps. This because they say that CNS in "fried" in few weeks. According to Prilepin table is better with 90% charges not to go over 7 reps in total to avoid overtraining. So I ask you: is Prilepin table suitable for modern maximal strenght training? Are enough 7 reps in a exercise/session to develop maximal strenght?

Some researchers like Stelvio Beraldo say instead that if you not go to failure in every set of strenght training you can't gain strenght, becausa you can develop strenght only in the last 1-2 reps of muscolar failure. Is it correct or recent studies deny this?

Thank you for some lights in this confusional argument"

Nice Topic.

"Stelvio Beraldo is wrong in my book. Failure does not provide any further activation of the high threshold motor units. And HTMU's are what we want to focus on."

[powerplant42]

I do not believe that superslows are sport specific, but I wanted another opinion. Now I am SURE to stay away from them! I am still not sold on 'negs' being either bad or good for a vaulter. However, this would be a form of periodization, right?

I'm glad that all our hissy fits have ceased and we can reall discuss the topics now!

[KYLE ELLIS]

Yes negatives would be good because of the fact that they cause a different stimulas to the body.

[powerplant42]

Excellent! I've read that negs have the same overall strength outcome as isotonics, but periodization is the key word... and we're all WAY off topic. Look for a new topic soon in here.

[txpolevaulter_k25]

To vaultpurple- "I'm trying to gain muscle because I am currently extremely non-muscular and in order to vault higher, I need more muscle." This was the question I was trying to answer. I thought protien shakes were for people not getting enough in their diet (like vegaterians), or for body builder who want to get really big. I am pretty sure a person who eats 2000 calories needs 50 grams+ and 2500 needs 60 grams+. Excess amounts of protien like todd talks about will make you gain weight and have really nasty farts.

I would suggest using creatine, and some sort of protien. I never was relly un-muscular, but I started to platoue (not being able to increase your max/get stronger) I recomend purple k, it is kre-alkaline a ph balaced form of creatine so you don't have to go through a loading phase. Plus there is little amounts of water weight gains. Also you should be eating healthy (red meats, fish, vegetables, fruits...) I eat 5 smaller meals a day instead of 3, and drinking lots of water at least a gallon and a half.

Hope this helps out

[KYLE ELLIS]

txpolevaulter_k25.. Why do you think creatine helped you get past your "platoue"? Because you gained more muscle? Or because of the advanced recovery after workouts? One more question, how organized to you think your training plan is as far as periodization? I also use creatine, I once heard that a pb&J right after a workout would do the same; but to me it sure didn't feel the same. I know restoring your glucose levels right after a workout is key, which the jelly on a pb&J would do, along with a good dosage of carbs, fat, and protien.

[txpolevaulter_k25]

The main things I noticed was the recovery time, which leads to more reps, and gaining more muscle (you don't gain muscle by taking supplements and not doing anything). My workout is very organized, I dont have my workout plan with me, but every week I lift according to percentages (majors) and how much i feel like I can do wothout going under a certain amount of weight (minors). My % change varying from up to down within each week, starting from the prep, the training, and then the competition stages. For you pb&j Idea, I can see how that could be benifficial, but to a very small extent. I sugget eating a heavier meal after an intense workout (even if you don't feel like it)

[KYLE ELLIS]

I would eat the pb&j instantly after a workout, then a normal meal later on. Just trying to get something within that 30 minute window.

[txpolevaulter_k25]

Ok, I see what you are talking about now.