Strength

Christopheel · Post by **Christopheel** » Sun May 04, 2008 10:32 pm

Science question here,

First, what determines strength ? I mean look :

http://www.geocities.com/qpfphotos/Queb ... e1_en.html

The asian guy, he is in the 56KG-60KG and he his stronger/par with me ... Just shit. It,s a luck for me that he's older and not in weight class ...

Second question,

I was answering to peoples about "why should we sprint" ... Fast the metabolism, PROMOTE ANABOLIC HORMONE PRODUCTION ... Should I personally incorporate HIIT to program if only goal is Strength gain ?

Third question, the BRAIN

How does it really influence strength ? Nervous system recruitment etc. I would like some explanation please.

Fourth and last question for now,

Do you know a good book I could buy ?

Thanks for your time !

Christophe

swanso5 · Post by **swanso5** » Mon May 05, 2008 9:33 pm

- basically it's nervous sytem efficiency of a particular movement so when you practice over and over you get very proficient at it such as walking from a young age...naturally other's have more neural drive than others which is why there can big discrepancies
- nio matter how good you think you are, there will always be someone better...
- skipping is great for strength work as it works on the nervous system as it's plyometric exercise...a sprint session or 2 won;t hurt you anyway and it'smore efficient...sprinters squat and deadlift ridiculous numbers for theor size...ben johnson (drugs or not) squatted over 600pds i think in the 80's when training methods were terrible compared to today

- fibre recruitment, rate coding, nervous system efficiency, tendon strength...there's plenty that makes up strength

- a book for what? eric cressey has a max strength one out now from his website...i'll get it next week...e book it is

Christopheel · Post by **Christopheel** » Mon May 05, 2008 9:58 pm

Thanks for the informations,

So it's right, HIIT could help in strength gains and is better than just an off day ?

Ex of "new program"

Squat
Off
Bench
Sprint
Dead
Little form work
Sprint

After sprint should I take an as big Post-workout meal such as I do with weights days ? or maybe lower the Post-W carbs intake a bit ?

Talking about squat, that was Squat today, here's 3RM rep :

http://www.youtube.com/watch?v=1GfCPDw9wD4

Sorry for the bad view .. but that's the best I can do with a webcam.

I'm not sure if it would have be 100% okay on form but still isn't bad ... (I look like having some really skinny legs on this video lol)

A book that talk about strength in general, maybe more the science. I want to learn as much as I can on strength, I feel so overwhelmed with competitions, I think I better do it for fun or I will run crazy ... and go back to "bodybuilding" looking at the ground lol

swanso5 · Post by **swanso5** » Mon May 05, 2008 10:56 pm

- do sprints the day after 1 of the leg days, not before them
- you won;t need a huge meal...i still have a shake after it...maybe 30g of carbs??
- you squat to the right leg so there is dysfunction (low back, hip, knee, ankle) of that side...not great for the pisture if you don't it...a little torso lean too...a side view would be good too
- christan thib ahs a new one out which will have everything you need..there's also one from the 60's / 70's that everyone bases their stuff off some how...i can't remember the name though (zats... and a lot of other german letters??)

nitecrawler · Post by **nitecrawler** » Tue May 06, 2008 6:28 am

I would recomend Starting Strength by Mark Rippetoe,Lon Kilgore. it teaches the basic of Squat, deadlift, bench press, OH press and power clean in detail.

Christopheel · Post by **Christopheel** » Tue May 06, 2008 7:46 am

swanso5 wrote:- do sprints the day after 1 of the leg days, not before them
- you won;t need a huge meal...i still have a shake after it...maybe 30g of carbs??
- you squat to the right leg so there is dysfunction (low back, hip, knee, ankle) of that side...not great for the pisture if you don't it...a little torso lean too...a side view would be good too
- christan thib ahs a new one out which will have everything you need..there's also one from the 60's / 70's that everyone bases their stuff off some how...i can't remember the name though (zats... and a lot of other german letters??)

-Perfect for the PWO meal on sprints
-Excellent, I will switch from before to after squat day sprints.
-I don't exactly know what you mean about squat form, maybe it's the view, cam was a little bit bend, maybe it's because on 3RM I don't have still the total control of lift. Well, thanks for the feedback I will check what's wrong.
-Thanks for the book reference !

Christopheel · Post by **Christopheel** » Tue May 06, 2008 10:00 am

wooh,

first Sprints session in almost 8 month,

I have way less "endurance" but I'm WAY faster than last spring ...

3x50M only ... not a lot, but at the third speed decrease by alot, on the first two I was really really fast, well will increase that back to 10 sprints of 50~70M (no 100% accurate, I just sprint a road for around 50M). One more sprint every session is realistic I believe.

Well I don't know how speed increase that way, maybe leg development but I'm happy !