Armory, Self Defense, And EDC > Martial Arts, Unarmed Self Defense, Hand To Hand Combat, and Physical Fitness


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--- Quote from: The Professor on May 07, 2018, 08:08:46 PM ---
..........I submit that going slower, maintaining a continued and controlled progression, without the high-intensity slamming and forced exhaustion of muscles and other body parts will still get you the results you want, just at a slower rate than you may wish.

I am just now getting back into training following a multi-year forced hiatus stemming from injuries and family situations, and I promise you, It's going to be a much slower and gentler lifting routine than I did all those years.  My joints simply can't take that much strain or stress, anymore.

The Professor

--- End quote ---

I think I can agree with a lot you've said. I used to do fairly heavy work, lifting, climbing, etc. Then went to a more sedentary job in the same industry and finally retired. Since retiring I've done very little physical exercise and recently got hit with the old age back pain I'll call it. Nerve pain in the L5 S1 area, sciatica. I've been doing PT and the pain went away then the PT doc said it's time to do core strengthening. The pain was back with a vengeance but different, more like muscles rather than nerves and it moved around to different spots continually. So a couple weeks into this part and I just discovered that from the exercises I do at home I am now able to get up off the floor without the aid of a chair to pull myself up and the pain is almost completely gone.


--- Quote from: The Professor on May 07, 2018, 08:08:46 PM ---First off, stop working out emotionally.  No, I don't mean stop screaming or "getting mad" when you work out, I mean stop evaluating your workouts based on how you feel.  I have seen people go back and do extra sets or even entire workouts because they didn't think they'd worked out hard enough.

Here's a deep, dark Secret that most people simply refuse to accept: If you work out, even slightly, you will see improvements.  As long as you try to progress,   your body will do so (unless there's something physically wrong with you).

But here's the deal:  I noticed something interesting.   During the latter part of that twenty years, I did a lot of coaching for amateur sports teams.  Most of these teams were for recreational sports where the participants seldom practiced more than 2 or 3 times a week, if that. 

I noticed that the players who weren't as "committed" to working out still improved.  Eventually, due to the nature of the sports, I noticed that the ones who stuck to it would seem to plateau, physically, at about the same levels. . .just a different times.  Where the "hard core" players might do it in two or three months, the others would catch up in 6-8.  Everyone would seem to remain there and continue to slowly improve as long as they continued to play.  Once the season was over, they all would soon return to Square One at almost the same levels.

--- End quote ---

Your first paragraph is gold. You definitely don't need to feel a pump, or "destroyed" to be making progress. Too many people get addicted to chasing that feeling. You can take a weight that will make your eyes bleed, and crap yourself to get 5 reps, and get a better training load from doing 3 or 4 doubles with it instead of that one set of 5 that killed you.
But it depends on the goals of the lifter, there is nothing wrong with a lifter doing some rest-pause sets to increase the amount of volume.

From a basic physiological stand point, any living organism just needs stress, then recovery from it, in order to adapt (get bigger and/or stronger in this case). But the stress needs to be great enough to disrupt homeostasis, or the body doesn't need to adapt. The set point (homeostasis) goes up as you progress, so the stress must increase through volume or intensity.

The issue with the athletes you coached is quite common. The program did a great job of producing enough stress to cause a disruption which will drive adaptation. But as their level of strength adapted to that, the stimulus needs to grow with it. The stress from the program also needs to be greater, take longer, and make slower progress as they grow.
Also, as the stress increases, the recovery becomes more important. The more advanced the trainee, the more important recovery is, and the longer it takes. You can't control how your athletes ate and slept when you weren't around, so it could have been the case that they just didn't do enough to recover from the stimulus of your program as the adaptation got tougher to come by.

Just as the athlete's body adapted to the stress of your coaching, after the season they stopped training, and then their bodies adapted to the lack of stress. They detrained.

David in MN:
I don't take any offense to any opinion. We're all trying to crack the same nut but we all bring different skills and tools. In my 20s my workout was Monday back and biceps, Tuesday chest and triceps, Wednesday legs, and Thursday shoulders. It was grueling. I spent 2 hours every day in the gym going full blast.

When I found Arthur Jones and HIT it was like getting my life back. I could train the whole body in 30 minutes. That's what I really like about one set workouts. The time.

Bear in mind I also box, cycle, kettlebell, battle rope, and do a lot of other athletic things. I do HIIT cycles on the weights too. And once in a while I might even skip a workout because I'm just not in the right mindset. I've found that if I try to push myself I never perform as well. I also skip a lot this time of year because I do so much work outside planting.

It's about constant evolution.


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