Passende at du avslutter med et fyllerørsitat fra Dorian Yates.
Prøv å analysere denne setningen:
"If you perform one heavy, all-out set to failure and beyond, you have sent the message to grow. Another set is just going to make that signal
confused"
Det er som å høre en sosiologiutdannet SV-velger argumentere for sitt syn på skattepolitikken. "You have sent the signal to grow". Hva skal det bety?! Og enda verre: "Another set is just going to make that signal
confused"
Kan dette gjøres rede for i VITENSKAPELIGE TERMER? Hvilket hormon gir "signalet" om vekst? Hvilken kjemiske reaksjoner forårsaker dette? HVA VIL DET SI Å GJØRE DETTE SIGNALET "FORVIRRET" (sic!) ?
Ja, Yates snakket sikkert i fylla her, Lurre-Per. Klart det.
Når det gjelder nivået på det du kaller vitenskapelige termer går jo du som vanlig foran med et dårlig eksempel.
Er dette et resultat av at du mangler argumenter? Jeg begynner å mistenke dette. Min tidligere oppfordring til å komme med vitenskapelige undersøkelser som er metodisk holdbare og som motsier det jeg har sagt om intensitet versus volum står ennå ved lag.
For å være elskverdig for en siste gang kan jeg likevel gi flere eksempler på hva Yates mener, og referanser til solide forsøk som viser det jeg har sagt om volum vs intensitet. Jeg sakser fra en artikkel av Dr. Wayne L. Westcott, NaturalStrength April 2000:
"During the 1990s a similar study comparing single-set and multiple-set training was conducted at the University of Florida (Starkey et al., 1994). The researchers compared gains in leg strength for 38 subjects performing one or three sets of knee-extension and knee-flexion exercises, over a 14-week training period. Both the single-set group and the multiple-set group made similar strength gains. Specifically, the one-set trainees increased their leg strength (average knee- extension and knee-flexion) by 14.5 percent, whereas the three-set trainees increased their leg strength by 15.5 percent.
Because there were no significant differences between the two training protocols, the researchers concluded that one set and three sets of strength exercise are equally effective for increasing leg strength.
It is difficult to understand how one set of resistance exercise can be as productive as three sets of resistance exercise for building muscle strength. After all, performing three sets of bar dips requires much ore work than performing one set of bar dips. Likewise, running three miles requires much more work than running one mile, and the longer exercise duration is related to better cardiovascular conditioning. However, such does not appear to be the case with strength training. It seems that exercise intensity, rather than exercise duration, is the essential stimulus for strength development.
While performing several sets of exercise uses more energy and provides a good muscle pump, it may not produce a greater strength-building stimulus.
Consider how muscle fibers are recruited during a given exercise set. Because they have the greatest endurance, the slow-twitch (Type 1) muscle fibers are recruited first. These are joined by the fast-twitch (Type IIA) muscle fibers, which have much less endurance. As the Type IIA fast-twitch muscle fibers fatigue, they are replaced by Type IIB fast-twitch muscle fibers, which have even less endurance. Typically, when the Type IIB fast-twitch muscle fibers fatigue, the muscle is no longer able to lift the resistance and the exercise set is terminated.
After a one- or two-minute recovery period, a second set of the exercise may be performed. However, the same muscle fibers used in the first set are again recruited in the same activation pattern. That is, you work the same muscle fibers in the same manner a second time, but you can't really push any harder on your second set than on your first set. Therefore, it is simply the same stimulus a second time.Let me explain it another way. If you perform an exercise set with 75 percent of your maximum resistance, you must stop when your strength drops below 75 percent of maximum. That is, when you fatigue 25 percent of your muscle fibers, you can no longer lift 75 percent of your maximum resistance.
If you perform a second set with the same resistance, you must again stop when you fatigue 25 percent of your muscle fibers.
Because you fatigue the same muscle fibers in the same order with each successive set, the basic training stimulus does not change.Based on the research studies reviewed, it appears that one good set of resistance exercise is as effective as two or three sets for providing a sufficient strength stimulus and producing significant strength gains. Our research with hundreds of men and women shows that single-set strength training is also effective for developing muscle tissue. In one study (Westcott, 1995), 313 adults added 3 pounds of lean (muscle) weight after eight weeks of strength training (one set on each of 12 Nautilus machines, three days per week).
Remember, it is the exercise intensity rather than the exercise duration that is most important for stimulating strength development. ".
Når vi vet at det hormonelle miljøet i kroppen blir mindre anabolt når økta overstiger 40 minutter, og når vi vet at det kreves lengre restitusjon jo mer volum vi legger på, kan jeg ikke se noen grunn til at man skal trene mer enn ett sett til failure for hver øvelse. Men selvsagt skal man trene med flere øvelser for hver muskelgruppe hvis man ønsker en optimal utvikling av muskelmasse (gjelder ikke i samme grad styrkeløft).