Post by John A. Casler on Oct 6, 2007 20:51:02 GMT -8
As anyone who knows me, or has read much of what I have written will tell you, I believe in INTENSITY as a determining element to a strength of fitness program.
I believe it is so important that I have a patent pending on a device called an "INTENSIOMETER", which actually tells you how "intensely" you are training, so you can always make the effort to train a the intensity level to get the results you want.
I post this because the rest of this post is about "MYTHS" that have been created or perpetuated over the years by various persons in the HIT community, many of which are Friends of mine, but who are mistaken about some things.
The name ROGUE HIT, signifies that this is a form of High INTENSITY Training that does not subscribe to all the inaccuracies and myths that are included in the Classic HIT as created by Jones, whom I have deep respect for.
That respect however does not translate into devotion and following things in which he made mistakes, or created biased systems.
This post is about HIT Myths, and ROGUE HIT revisions.
Those crazy things the HIT Jedi's go on and on about, and have no idea if they are true, but repeat them like recorded messages.
So here are a few of the most blatant:
MYTH: HIT means High Intensity Training and is dedicated to the ultimate in intensity.
Rogue HIT: True INTENSITY is the magnitude or density of power, work, or force output, and is expressed and measured as such.
MYTH: Intensity in an exercise is measured by attempting to achieve "failure" in a set.
Rogue HIT: Failure in a set can be caused by many elements, and some of these are not due to performing an exercise with "intensity". It is displayed by RM efforts in any exercise or action, and is not a fixed measure, but is dependent on your ability at the time of performance, compared to you previous best.
MYTH: Performing an exercise slowly will always make it MORE Intense
Rogue HIT: The speed of the most intense rep, should be just below "terminal velocity" during the concentric action, and below the "braking release" in the eccentric, for the maximum average tension during each rep.
MYTH: One can achieve their maximum strength and hypertrophic condition by performing one set to failure in each workout
Rogue HIT: This is not true. The SSTF (single set to failure) model will achieve a "high percentage" result, but flatlines after all gains transition to the Direct or Corresponding Compensation model.
MYTH: Overtraining = Any amount of stimulus beyond a SSTF will produce over training.
Rogue HIT: Over reaching and then overtraining are very real, but it is doubtful that such a condition can be reached via a single set stimulation in a well planned training/recovery schedule.
MYTH: No Warm up needed = No warm up sets are ever needed, no matter how strong you become.
Rogue HIT: This is incorrect except for those who never acheive higher levels of strength or are only interested in "fitness levels" of strength. At advanced strength levels, proper warm up is not only needed for safety, but also improves ability to perform at that higher level.
MYTH: Athletic Training Myth = Train each muscle for strength and practice your sports skills for the maximum performance
Rogue HIT: This is simply a biased view to support the use of isolated machines for sports conditioning. It is far too complex to address in a couple lines.
MYTH: Isolation vs full chain Myth = it is always better to "isolate" a muscle than to train it with groups
Rogue HIT: This is case specific. In general, there are many more reasons to suggest that training "groups and Kinetic Chains, may have significant advantages, but isolation can also be effective for some applications like stimulating hypertrophy to that specific target muscle.
MYTH: Rep Speed Myth = Slower Rep speeds always creates more and higher muscle tension, which is better
Rogue HIT: Rep speed should be dictated by the specific force desired at any place or during the whole ROM. This force will be created by the combination of weight load and speed/acceleration and deceleration. The highest muscle tensions ARE NOT created during very slow reps in the concentric, but may be found in slow eccentrics.
MYTH: FROM myth = You must train through a Full Range of Motion for an exercise to be effective.
Rogue HIT: It is generally wise to train a reasonably full ROM if you are a beginner. However, as you make progress and develop specific goals, ROM trained is determined by the goals of you workouts, and for various reasons, may be full or partial.
MYTH: Relax all other muscles Myth = You must relax all muscle groups except the specific target muscle for the best result. Not doing so reduces the training effect on the target muscle.
Rogue HIT: Going against the "reflexive" activation of stabilizers, when training does not enhance, nor facilitate any desirable muscle action property. Instead it "confuses" the natural reflex, and "inhibits" maximal performance. The only possible exception to this is if the bracing pad of a machine, supplies the stabilization and reduces the inhibition of the CNS to the instability.
MYTH: HardGainer Myth = If you don't grow with HIT methods then you are likely a "HardGainer".
Rogue HIT: Few gains come easy. Many experience substandard results by listening to the idea that the SSTF model will produce the maximum results. It is well demonstrated that additional gains can be experienced with additional stimulation.
MYTH: 8-12 reps Myth = For best results all exercises should be performed for 8-12 reps.
Rogue HIT: Rep numbers are also an element dictated by the specific goal of the trainee. While 8-12 is a common range, we need address all the relevant needs of each rep, including the force, speed, and duration to create a specific stimulus. So in reality, rep ranges can be quite broad in spectrum, for significantly improved results.
MYTH: TUT Myth = One of the most important concerns during a set is the Time Under Tension.
Rogue HIT: TUT or Time Under Tension is meaningless, without a complete and specific understanding as to what that "tension" value is, and how the specific amount of time creates the needed stimulus. Simply computing a TUT is not sufficient, without facts, data, or even a reasonable estimate of what this TUT is creating.
MYTH: InRoad Myth = A muscle will not respond if a specific "inroad" is not part of the stimulus
Rogue HIT: There is no term in Muscle Physiology or Sports Medicine/Science called "inroad". It would appear that it loosely corresponds with "fatigue" and factors of fatigue. I believe it is a rather useless idea/formula, that simply adds "involvement" of the exerciser in "crunching numbers". It has no place in serious training, and is next to useless in even beginning training.
MYTH: Relaxing the grip myth = Gripping tightly to the bar, or handgrips will negatively impact your exercise performance, and even raise your blood pressure to dangerous levels.
Rogue HIT: This is of the silliest of Classical HIT myths, and is adjacent to the stabilizer suggestions. Firstly, gripping the handles or bar, create stability, and increased involvement of stabilizers, which "facilitate" a muscles ability to act to a higher capability. To reduce this function is to reduce the ultimate stimulus to the muscle. Additionally, while an extremely pumped (congested) forearm can slightly elevate Blood Pressure, that is only a concern to those with a BP problems and actually a good stimulant to the Circulatory System, in healthy individuals.
MYTH: Training slow will not make you SLOW. In the effort to make the world of muscle physiology fit the "slower training paradigm", some HIT proponents insist that training with slow speed will not make you slow, and, in fact, it will make you faster.
ROGUE HIT: While it is certainly true, that a "stronger" muscle can move the body faster than a slower one, that is where the story ends. There are several key elements to "speed" of which strength is only one. what are more important, are RFD or Rate of Force Development, and SSC or the Stretch Shortening Cycle.
When training slow, you create an enviroment that defeats several important speed producing elements:
1) To train slow, you need reduce the weight, which reduces strength, whcih reduces speed.
2) This reduced weight also reduces the stimulus to the eccentric action, which is key to speed
3) Training slow also trains the CNS to output lower level, long term signals, and reduces the involvement of TYPE II (fast twitch) fibers until fatigue has set in. This substantially reduces RFD.
4) Slow training advocates suggest that one take great care, and slowy transition from eccentric to concentric action (SSC) which negates any and all speed developing properties to the SSC and places the burden entirely on the weakest muscle action which is the "Sliding Filament" action of the concentric action.
5) The CNS during all of the above, has substantially reduced output, and then is programmed to react slower, and lower in intensity of impulse.
MYTH: Whatever your arm "pumps" to is how big it will have the potential to grow "cold".
ROGUE HIT: This has no basis in fact, practice, or science. Fact is, no matter how big your arm measures "COLD" it will ALWAYS pump a bit larger.
I am sure there are many more, but these were the first that came to mind.
My purpose in listing these is to add an opposing viewpoint, to elements that are mistakenly included as HIT, when they either have nothing to do with High Intensity, or actually REDUCE Intensity.
Feel free to discuss or add any that you have encountered.
I believe it is so important that I have a patent pending on a device called an "INTENSIOMETER", which actually tells you how "intensely" you are training, so you can always make the effort to train a the intensity level to get the results you want.
I post this because the rest of this post is about "MYTHS" that have been created or perpetuated over the years by various persons in the HIT community, many of which are Friends of mine, but who are mistaken about some things.
The name ROGUE HIT, signifies that this is a form of High INTENSITY Training that does not subscribe to all the inaccuracies and myths that are included in the Classic HIT as created by Jones, whom I have deep respect for.
That respect however does not translate into devotion and following things in which he made mistakes, or created biased systems.
This post is about HIT Myths, and ROGUE HIT revisions.
Those crazy things the HIT Jedi's go on and on about, and have no idea if they are true, but repeat them like recorded messages.
So here are a few of the most blatant:
MYTH: HIT means High Intensity Training and is dedicated to the ultimate in intensity.
Rogue HIT: True INTENSITY is the magnitude or density of power, work, or force output, and is expressed and measured as such.
MYTH: Intensity in an exercise is measured by attempting to achieve "failure" in a set.
Rogue HIT: Failure in a set can be caused by many elements, and some of these are not due to performing an exercise with "intensity". It is displayed by RM efforts in any exercise or action, and is not a fixed measure, but is dependent on your ability at the time of performance, compared to you previous best.
MYTH: Performing an exercise slowly will always make it MORE Intense
Rogue HIT: The speed of the most intense rep, should be just below "terminal velocity" during the concentric action, and below the "braking release" in the eccentric, for the maximum average tension during each rep.
MYTH: One can achieve their maximum strength and hypertrophic condition by performing one set to failure in each workout
Rogue HIT: This is not true. The SSTF (single set to failure) model will achieve a "high percentage" result, but flatlines after all gains transition to the Direct or Corresponding Compensation model.
MYTH: Overtraining = Any amount of stimulus beyond a SSTF will produce over training.
Rogue HIT: Over reaching and then overtraining are very real, but it is doubtful that such a condition can be reached via a single set stimulation in a well planned training/recovery schedule.
MYTH: No Warm up needed = No warm up sets are ever needed, no matter how strong you become.
Rogue HIT: This is incorrect except for those who never acheive higher levels of strength or are only interested in "fitness levels" of strength. At advanced strength levels, proper warm up is not only needed for safety, but also improves ability to perform at that higher level.
MYTH: Athletic Training Myth = Train each muscle for strength and practice your sports skills for the maximum performance
Rogue HIT: This is simply a biased view to support the use of isolated machines for sports conditioning. It is far too complex to address in a couple lines.
MYTH: Isolation vs full chain Myth = it is always better to "isolate" a muscle than to train it with groups
Rogue HIT: This is case specific. In general, there are many more reasons to suggest that training "groups and Kinetic Chains, may have significant advantages, but isolation can also be effective for some applications like stimulating hypertrophy to that specific target muscle.
MYTH: Rep Speed Myth = Slower Rep speeds always creates more and higher muscle tension, which is better
Rogue HIT: Rep speed should be dictated by the specific force desired at any place or during the whole ROM. This force will be created by the combination of weight load and speed/acceleration and deceleration. The highest muscle tensions ARE NOT created during very slow reps in the concentric, but may be found in slow eccentrics.
MYTH: FROM myth = You must train through a Full Range of Motion for an exercise to be effective.
Rogue HIT: It is generally wise to train a reasonably full ROM if you are a beginner. However, as you make progress and develop specific goals, ROM trained is determined by the goals of you workouts, and for various reasons, may be full or partial.
MYTH: Relax all other muscles Myth = You must relax all muscle groups except the specific target muscle for the best result. Not doing so reduces the training effect on the target muscle.
Rogue HIT: Going against the "reflexive" activation of stabilizers, when training does not enhance, nor facilitate any desirable muscle action property. Instead it "confuses" the natural reflex, and "inhibits" maximal performance. The only possible exception to this is if the bracing pad of a machine, supplies the stabilization and reduces the inhibition of the CNS to the instability.
MYTH: HardGainer Myth = If you don't grow with HIT methods then you are likely a "HardGainer".
Rogue HIT: Few gains come easy. Many experience substandard results by listening to the idea that the SSTF model will produce the maximum results. It is well demonstrated that additional gains can be experienced with additional stimulation.
MYTH: 8-12 reps Myth = For best results all exercises should be performed for 8-12 reps.
Rogue HIT: Rep numbers are also an element dictated by the specific goal of the trainee. While 8-12 is a common range, we need address all the relevant needs of each rep, including the force, speed, and duration to create a specific stimulus. So in reality, rep ranges can be quite broad in spectrum, for significantly improved results.
MYTH: TUT Myth = One of the most important concerns during a set is the Time Under Tension.
Rogue HIT: TUT or Time Under Tension is meaningless, without a complete and specific understanding as to what that "tension" value is, and how the specific amount of time creates the needed stimulus. Simply computing a TUT is not sufficient, without facts, data, or even a reasonable estimate of what this TUT is creating.
MYTH: InRoad Myth = A muscle will not respond if a specific "inroad" is not part of the stimulus
Rogue HIT: There is no term in Muscle Physiology or Sports Medicine/Science called "inroad". It would appear that it loosely corresponds with "fatigue" and factors of fatigue. I believe it is a rather useless idea/formula, that simply adds "involvement" of the exerciser in "crunching numbers". It has no place in serious training, and is next to useless in even beginning training.
MYTH: Relaxing the grip myth = Gripping tightly to the bar, or handgrips will negatively impact your exercise performance, and even raise your blood pressure to dangerous levels.
Rogue HIT: This is of the silliest of Classical HIT myths, and is adjacent to the stabilizer suggestions. Firstly, gripping the handles or bar, create stability, and increased involvement of stabilizers, which "facilitate" a muscles ability to act to a higher capability. To reduce this function is to reduce the ultimate stimulus to the muscle. Additionally, while an extremely pumped (congested) forearm can slightly elevate Blood Pressure, that is only a concern to those with a BP problems and actually a good stimulant to the Circulatory System, in healthy individuals.
MYTH: Training slow will not make you SLOW. In the effort to make the world of muscle physiology fit the "slower training paradigm", some HIT proponents insist that training with slow speed will not make you slow, and, in fact, it will make you faster.
ROGUE HIT: While it is certainly true, that a "stronger" muscle can move the body faster than a slower one, that is where the story ends. There are several key elements to "speed" of which strength is only one. what are more important, are RFD or Rate of Force Development, and SSC or the Stretch Shortening Cycle.
When training slow, you create an enviroment that defeats several important speed producing elements:
1) To train slow, you need reduce the weight, which reduces strength, whcih reduces speed.
2) This reduced weight also reduces the stimulus to the eccentric action, which is key to speed
3) Training slow also trains the CNS to output lower level, long term signals, and reduces the involvement of TYPE II (fast twitch) fibers until fatigue has set in. This substantially reduces RFD.
4) Slow training advocates suggest that one take great care, and slowy transition from eccentric to concentric action (SSC) which negates any and all speed developing properties to the SSC and places the burden entirely on the weakest muscle action which is the "Sliding Filament" action of the concentric action.
5) The CNS during all of the above, has substantially reduced output, and then is programmed to react slower, and lower in intensity of impulse.
MYTH: Whatever your arm "pumps" to is how big it will have the potential to grow "cold".
ROGUE HIT: This has no basis in fact, practice, or science. Fact is, no matter how big your arm measures "COLD" it will ALWAYS pump a bit larger.
I am sure there are many more, but these were the first that came to mind.
My purpose in listing these is to add an opposing viewpoint, to elements that are mistakenly included as HIT, when they either have nothing to do with High Intensity, or actually REDUCE Intensity.
Feel free to discuss or add any that you have encountered.