P&P#!

P&P #1. Rest Intervals Can Lower Performance

We are taught that periodic rest periods are essential between epochs of exercise to facilitate recovery, but if one takes short breaks (say, about 3-10 secs) between repetitions of resistance exercises such as squats, bench press and many others, the exercise becomes far more difficult. Check the validity of this for yourself by doing a set of bench press for 10 repetitions at a well-controlled, even pace, then try a set with the same load, but replace the bar on the racks for a few seconds between each repetition. Theoretically, it would appear that a brief rest should allow one to recover between each repetition and permit you to perform even more repetitions, as is the case with fartlek training on the track, but the opposite is true in this situation. Why?

One's first sprint time of the season is often better than subsequent ones after several weeks of training.

One is usually less trained at the beginning of the season, so performance should be worse than a few weeks into the preparatory training phase when fitness has improved, Why?
Prolonged 'aerobic' endurance work does not necessarily lower one's bodyfat as much as short duration 'anaerobic' work.

Competition phase bodybuilders tend to have the lowest bodyfat percentages and skinfold thicknesses of all exercisers, despite the fact that the majority of them avoid prolonged 'aerobic'training (which tends to decrease overall strength and muscle hypertrophy). Moreover, if one examines female ultra-marathon runners, it is not unusual to find that more than a few have fairly flabby thighs and buttocks with quite high skinfold measurements. Most bodymass reduction programs insist on the importance of prolonged distance activities, but at most they recommend a little resistance training for 'shaping'.
Large muscle cross-section does not necessarily imply greater strength.

Bodybuilders with impressively large muscles and high lean body mass are usually significantly weaker in many exercises than Olympic weightlifters and powerlifters of the same bodymass, but with smaller proportions and higher percentage bodyfat. However, we learn that muscle strength is proportional to its cross-sectional area.
Athletic shoes do not appear to decrease risk of injury to the body.

Several epidemiological studies show that injuries to the lower extremity tend to be higher among those who use athletic or aerobic shoes than those who exercise barefooted. Furthermore, videographic analysis of thousands of footstrikes also reveals that a runner pronates more running with shoes than running barefooted, with overpronation being common (Nigg: The Biomechanics of Running Shoes). Other studies show that the damping ability of the lower extremity is decreased by the use of shoes because of impaired proprioception.

Is the main value of shoes the protection of the sole from abrasion, cuts and bruising?
Prolonged endurance work may increase muscle hypertrophy.

Muscle hypertrophy is most commonly produced by the use of fairly high intensity loading for a few sets of 6-12 repetitions of resistance exercise in the gym. For example, gym users often find that the calf muscles are particularly difficult to develop and resort to many sets of resisted exercise with various types of standing or seated 'calf-raise' exercise, frequently with disappointing results. Paradoxically, many distance runners whose running does not constitute resistance training develop magnificent calf muscles. Prolonged low-intensity exercise is supposed to hinder, not stimulate hypertrophy. Explain.
Increased loading of the muscles does not necessarily produce hypertrophy.

It would appear that muscle hypertrophy is stimulated by increase in load, tension or stress in the muscle. Thus, as long as a fairly large load is imposed on a given muscle for a sufficient number of repetitions, hypertrophy should increase (of course, at a decreasing rate over time), no matter how the external load is applied. Let us now apply Newton's 2nd law (F = m.a). It shows that a large force (or, tension) may be produced in a muscle in two ways: (a) using a small load at high acceleration, or (b) using a great load at low acceleration. So, if we produce a muscle tension of 1000 units via either of the two methods for the same number of repetitions, we should produce the same effect. After all, it is the increase in muscle tension that counts, is it not? Numerous studies and years of bodybuilding and weightlifting experience, however, show that this is not true and that hypertrophy is not significantly produced by low intensity, large acceleration training. Explain.

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