Tuesday, 11 August 2015

Random Thoughts - Specific Training, Specific Results

If I was trying to find a way to train my body to be good at doing something high endurance, with lots of reps, something like 100 press ups or anything resistance exercise. I would look to do the following:

- Minimise muscle tension - to reduce fatigue
- Minimise time under tension – to reduce fatigue
- Minimise range of motion as much as possible – less movement, less work
- Maximise use of biomechanical leverage – free power
- Spread the load over as many muscles as possible – less stress on any individual muscle
- Make use of momentum and elastic energy – free power

I am sure that will make perfect sense to anybody looking at this. However, this is how most people train when trying to gain muscle, not increase endurance. To gain muscle you must do near enough the exact opposite:


- Maximise muscle tension – to increase fatigue
- Maximise time under tension – to increase fatigue
- Maximise range of motion as much as possible – More movement, more work
- Minimise use of biomechanical leverage –No free power
- Isolate the load over the smallest amount of muscle whenever possible – More stress on individual muscle(s)
- Eliminate the use of momentum and elastic energy – No free power

Results are specific, so training must be specific