For bigger muscles push close to failure, for strength, maybe not

Medical Xpress / Florida Atlantic University / Sports Medicine ^ | July 31, 2024 | Zac P. Robinson et al

[Does so]

My observation as well...

[circlecity]

In my experience switching up your routine every 3 months or so got the best results. The human body has an incredible ability to adapt. This is the thinking behind periodization. Work to failure with higher weight and lower reps for a period. Then switch to lower weight and higher reps. Then switch to supersets. Then switch to circuit training. Then start over.

[Sirius Lee]

Going slow. Time under tension is the key. Well, that’s what works for me.

[xoxox]

I did’t before because I couldn’t immediately describe it, but let me try.

Many moons ago I had a sore shoulder, probably from trying to bench press too much weight. There was a guy I bumped into often at the gym, a big strapping kid, really, with ambitions to be in the Secret Service. I think he was also a trainer - they’re always hanging out at gyms kind of like Mexicans around Home Depot. A genuinely nice young man, who mentioned how much he enjoyed a weekend hobby of getting into fights in NYC bars. That’s what I mean by tough.

Anyway, he taught me a couple of things: 8-12 lb dumbell fully extended in front of me (arms horizontal) for 12 full seconds; then rotate the extended arms out to my sides, again for 12 secs; then back to the front and lower slowly. Repeat for as many as you can up to 12 or so — that’s one set. No rushing. If you’re doing it right, you’ll feel the benefits to some degree almost immediately, and probably be breaking a sweat w/in the first set.

He also taught how to stretch isometrically — ie by setting up for a typical calf-stretch w/foot inclined against a wall or something, and instead of just pushing into a stretch, begin by pressing that foot in a positive isometric exertion against the wall for a while. Then stretch. Then repeat. I saw flexibility increase immediately and learned a really valuable lesson about it then and there.

Good stuff — probably basic physical therapy, but not something you would encounter normally unless you had physical therapy. Totally unimpressive to the girls.

[xoxox]

aye.