training

romiel · Post by **romiel** » Sun Sep 09, 2007 12:07 am

hey guys.

i want to know is there a diffrence between strengh training and muscle mass training?

if there is then what is the diffrence?

thanks

DianaB · Post by **DianaB** » Sun Sep 09, 2007 1:09 am

Not a guy, but here's what I've been reading on that subject:
If you build for sheer mass (think of doing extensions compared to squats) the "isolated" quad will grow, but since the other supporting muscles are not brought into play, you will not gain the same strength that you would doing the squat (duh). By choosing a full body move (200 muscles involved in doing a squat) you are stressing more muscles fiber. That makes the muscle grow in order to strengthen the hips, knee and back joints (in a nutshell LOL). Performance=strength=mass.
So I guess the difference is whether you want to be big and strong or just big and dumb.

Science is so fucking cool.

swanso5 · Post by **swanso5** » Tue Sep 11, 2007 9:00 am

think of it like this: bodybuilding vs performance training

bodybuilding is training puerly for size rather than strength or to jump higher, run faster etc.

i do performance training myself which as a by product of that type of training has me at 75kgs at 5'6"...not big but at 10% i look alright (or so i've been told!!!)...i also deadlift, squat and bench over 100kgs so i'm pretty strong too

doing bodybuilding gets you big but nothing else

romiel · Post by **romiel** » Wed Sep 12, 2007 12:08 am

thanks diana ^^.

swanso..
i googled performance training but not much info.

can you please explaine it?

DianaB · Post by **DianaB** » Wed Sep 12, 2007 12:17 am

Having a strong body, compared to a big body, is performance. If you want to have stronger bones, joints and muscles, you train for performance. If you want your body to work as a whole when you lift, bend, walk, lunge, anything then performance is the way to go.
Lots of programs are based on performance training, google anti-bodybuilding, full body exercise, functional fitness (just heard that catch phrase today) or power lifting.

diana

swanso5 · Post by **swanso5** » Wed Sep 12, 2007 12:30 am

oh diana......correct as usual

it's not it's actual title just some words i put together

signs of a performance program:

- mostly compound exercises
- more lower than upper body work or at least equal
- full body programs mostly
- lower reps and higher type sets (4 x 6, 8 x 3 etc)
- it won't include "feel the burn" in it anywhere

does that help?? i can probably give you some links if needed

romiel · Post by **romiel** » Wed Sep 12, 2007 1:26 am

thanks for info diana and swanso.

right now i do 3x8 full body workout, would it be better to do 6x4 and increase the weight for example?

also when doing full body workout 3xweek i feel i am limited to
squat, deadlift, bench press, row and lunges. isnt that a problem becouse i heard i need to change exercises every 4 weeks?

sure links would help swanso

note: if pics will help you to know where i am at and what should i do i will post some^^

swanso5 · Post by **swanso5** » Wed Sep 12, 2007 4:27 am

depends on your training experience...how long have you been training for???

there's plenty of squat, deadlift, bench press, row and lunges variations we can use

romiel · Post by **romiel** » Wed Sep 12, 2007 4:38 am

been training for a year now.

got used to the technique for the exercises i used.

i want focus to be for power over anything else

swanso5 · Post by **swanso5** » Wed Sep 12, 2007 7:19 am

try Westside for Skinny Bastards by joe defranco

romiel · Post by **romiel** » Thu Sep 13, 2007 1:50 am

i had a look at it.

what "max set of 5 reps" and "3 sets of max rep" means please?

swanso5 · Post by **swanso5** » Thu Sep 13, 2007 2:01 am

this is for memory so tell me if i'm wrong...

1st exercise of 1st 2 days says to work up to a max set of 5 reps so ONLY doing sets of 5, work up over however many sets you need to until you can only, just, just get 5 reps with perfect technique...the first time you do this it should take at least 7 sets maybe more...it took me 11 sets...start off easy as you'll eventually work up to a wt you've probably tried before so you'll need to be warmed up...a spotter is handy but if you don't have 1 than simply stop when you don't think you can complete the next rep...the next week beat what you got x 3 weeks

1st exercise on the 3rd day says to do 3 x max reps meaning 3 sets of as many reps as you can...these should be done as fast as you can but with full range of motion and under control...rest 1min exactly between sets...add up the total reps from each set and beat that total next week...use an exercise that you are pretty good on so you don't have to stop from crappy technique so push ups are easy to do here

does that clear things up??

romiel · Post by **romiel** » Thu Sep 13, 2007 2:09 am

yes it did.

thanks alot.