Danny O’Dell’s
Explosivelyfit Training News
Strength and power knowledge
01-April-06
ISSN: 1550-2643: Library Of Congress, Washington D.C.,
Welcome to this edition, I hope you enjoy the contents.
You are an athlete and interested in keeping yourself strong. This is strength training information. Do your friends a favor and forward this or refer them here so they can sign up too.
Happy birthday to my youngest son-you are a fine young man and your Mom and I love you!
Topics discussed:
Avenues to Hypertrophy
Persistence In
Deed
Part two 01046
by our foreign correspondent
5 reps to weight loss By:
Daniel Pare, N.C.C.P., C.S.O.
Avenues to Hypertrophy
Are you in to looking strong, or being strong? Training differences, as you will see, determine the outcome. Hypertrophy, by definition, is the enlargement of the muscle fiber, via either sarcoplasmic or myofibrillar training modalities.
Sarcoplasmic hypertrophy is distinguished by increased growth of the sarcoplasm, also known as the cytoplasm, an interfibrillar semifluid material in which the muscle fibrils are embedded. In conjunction with this substance are the noncontractile proteins. These do not contribute directly to the production of force.
In this case the filament area density in the muscle is actually decreasing while at the same time the cross sectional area of the muscle fibers is increasing. However this increase in cross sectional area is without a commensurate increase in muscular strength. This muscle is not a strong powerful muscle with the capability of producing high outputs of force.
Instead it produces the illusion of strength. Myofibrillar hypertrophy on the other hand looks strong because it is strong.
Myofibrillar hypertrophy is an actual enlargement of the muscle fiber. This results from a gain in the myofibrils, which are naturally accompanied by more actin and myosin filaments. During this same time the contractile proteins of the muscle are synthesized and an increase in the filament density of the muscles cross sectional area is noted.
Heavy resistance training will elicit greater muscle size from both the sarcoplasm and the myofibrillar responses. It depends on the routine as to which will predominate. Myofibrillar hypertrophy is commonly seen in elite strength athletes whereas sarcoplasmic hypertrophy is more typical in the bodybuilders of the world. The myofibrillar training must be organized in a manner likely to bring about the stimulation of the contractile protein synthesis and an increase in the filament muscle density. Hypertrophy of the fibers is considered a supercompensation of the muscle proteins in response to heavy resistance training.
Persistence In Deed Part two 01046 by our foreign correspondent
In April 2005 the scale showed 178. Euphorically I calculated that 22 pounds had been shed. PERSISTENCE had paid off! By May 31’05 I weighed 163. By the end of June 159 and by the end of October 2005 I weighed 144. My biggest surprise during this time was probably the shifting of my focus to weightlifting and doing everything within my power to sustain my level of energy to meet the requirements of my new found passion.
My nutritional habits were directed to supporting those activities rather than losing the weight just for the sake of the scale. I was eating regularly and often in small quantities. During this time I grew to appreciate the suggestions and encouragements offered by my strength coach who did not place such emphasis on the numbers. In fact, he didn’t even own a scale. A new perspective for me, indeed! I enjoyed setting new goals during this time including a 10 km jog which I completed successfully 2 times during the summer of 2005. I also pursued motorbike riding and successfully completed a course offered at a local college. Fabulous new quests!! When approaching my coach for feedback concerning my newest and latest goal, his favourite line was always the same, “Why not?” A new philosophy was taking root.
Nutritionally, I have enjoyed following the Weight Watchers program with its point value for food choices. I focus primarily on unrefined foods such as oatmeal, brown rice, vegetables in great quantity and a variety of colours, fruits, organic foods, healthy fats, and high quality proteins. I refrain from salt, sugar and processed flour and I try to drink good quality water. I occasionally indulge in some of life’s ultimate treats but for the most part my body now dictates my intake according to the level of activity. I now eat to live instead of living to eat!
For the past 6 months I have been stable at 144. My goal of 60 pounds is still a passionate ideal, but I have now expanded my goals to include new weightlifting personal bests, running goals, and motorbike riding. It seems my journey of success has stimulated many secondary goals along the way. Yes, while on a journey there is time to “smell the roses”.
Five steps to weight loss by Daniel Pare
For many years it has been a commonly held belief that strength training was useful only for guys who wanted to build big muscles and look “freaky”. The last time I checked, the people with big muscles and a freaky look were the bodybuilders! Why would a strength coach like myself address the subject of weight loss?
Let’s look at strength training with an open-minded approach and in the context of a weight loss perspective for males and females. Yes, weight loss! Before we begin, let’s talk about the difference between what information is out there and what has been hidden from you.
Bodybuilding training vs. Strength Training. The first one is most likely what you are used to hearing and reading about. Bodybuilding is associated with high repetition sets and involves a muscular pump so that your muscles grow BIGGER. Strength training is a term that is commonly used by the industry (trainers and commercial establishments) to promote their services. Strength training as I see it involves low repetition sets which builds a stronger physique, and which in turn helps with weight loss and toning. When I say low repetition sets I am referring to sets of 5 reps. How can 5 reps per sets make you lose weight? By training using sets of 5 reps your muscles remain strong throughout the entire set and results take place. You do not train to the level where your form deteriorates. What really happens when you are working to failure/high reps? The muscles become fatigued and it starts to burn. Your form deteriorates. Let’s all agree on one thing, our fitness industry has done a pretty good job convincing us that doing high repetition sets is the way to go. Many books swear by it, several newspaper articles confirm it, even television commercials show it.
When working out, one is often obsessed with getting results as quickly as possible. If we could simply press “Delete” to lose the extra pound… we would. How many of you or people you know have lost weight and put it all back on plus some extra! Why is that? If what they did worked so well, they would still be in the slim category, however they are not. They have not created a new lifestyle. Take all the pills and supplements but be careful not to create a dependency! Create a healthy lifestyle. Start taking notice of your eating habits and get involved in a regular strength training program. This will lead to a healthier life style, which is what we are all aiming for.
Let’s begin with our new approach to weight loss with strength training. How will 5 reps make you shrink? Let me explain. By training and reaching the level of muscular soreness that many reps can lead to, you do not recuperate as quickly and this could lead to discouragement. You may eventually burn out and worst, you could get injured. Feeling a pump makes a muscle GROW BIGGER. By training at a level where you remain strong with less repetition in your exercises, you will get long lasting results and if part of your goal is to lose weight… you WILL also lose weight!
Let’s get started. We need to focus on multiple joint exercises exclusively. Let’s begin with the squat and the deadlift (not the stiff leg deadlift), our 2 main life supports. After you are warmed up, you are going to focus on proper form and technique and toward a full range of motion; none of those half squats please! We are focusing on sets of 5 reps and we are focusing on strength training. If you are doing 15 reps of half squats, you are not squatting. You must sink you hips down. If you are unable to do squats in the way described in this article, be patient and focus on good form with a few repetitions. By training yourself to do the exercises in this manner, you will experience weight loss a lot quicker than you thought possible. How do you apply the “5 reps to weight loss” principle to work for you? Select a few multiple joint exercises and do them regularly. Focus on proper breathing and focus on eating in as healthy a way as possible. There are many, many helpful hints available to address this aspect of healthy living. The problem with better nutrition is that it is often not taken seriously at all. Slowly make a shift toward Organic food for better nutritional values.
Strength training with low repetitions has much to offer. Results using the “magic” number five will give you lasting results. Some of these results include weight loss and increased strength. Aren’t those the kind of results that we all would enjoy experiencing? Can you imagine training at a level where you actually get long lasting results??? Is it possible!
Daniel Pare, Strength Coach
St. Thomas, Ontario Canada