Post by John A. Casler on Sept 22, 2007 9:47:59 GMT -8
This post and article was posted my Jamie Carruthers to the SuperTraining list.
I find the basic information accurate and relevant.
Jamie Posted:
Here is an interesting "Hot Topic" article (extracts provided) from
the NSCA on the use of barbells, dumbbells and kettlebells. Access
to the full article can be found on the NSCA website for not only
members of the NSCA, but also of the general public. The author of
the article is also a member of the Supertraining group.
The NSCA website is at:
www.nsca-lift.org/
Barbells, Dumbbells, and Kettlebells
Loren Chiu, MS, CSCS
Introduction
There are five acute programming variables, including choice of
exercise, order of exercise, volume (sets & repetitions), intensity,
and rest intervals. Selection of exercises is governed by the
transfer of training principle. Strength and conditioning
professionals are often inundated with literature and videos
promoting the use of non-traditional exercises and exercise
implements. However, little comparative research exists to support or
refute the use of these training modalities....
In examining the history of resistance training over the last
century, the pendulum has swung between each end of the continuum.
Unilateral free weight training was popular in the early 1900's and
included in the sport of weightlifting at the Olympic Games until
192812. Towards the 1960's and 1970's, when bodybuilding and health &
wellness training gained popularity, the pendulum shifted towards a
greater dependence on machine training24. In recent years, the
pendulum has shifted again towards unilateral free weight training,
no doubt due to the rise in popularity of "functional training"23.
Throughout this time, bilateral free weight exercises were common,
although often overshadowed by marketing of implements from either of
the extreme ends of the continuum....
Neuromuscular characteristics influence muscle force generation which
leads to mechanical movement. Many sports involve tasks related to
running and jumping. In analyzing the biomechanics of running and
jumping tasks, the following neuromuscular characteristics are
important: 1) maximal strength (MS1,5,6,19,32), 2) explosive strength
(ES1,2,6,25,34,35) and 3) reactive strength (RS33). The proportional
importance of these three qualities depends on the specific type of
running or jumping performed. Training that increases MS, ES and RS
will transfer to improved performance during running and jumping
tasks. MS training alone does not appear to improve running and
jumping performance9,15, however, the combination of MS training with
either ES or RS training appears to be optimal15,18,29. Both
metabolic and neuromuscular characteristics should be considered when
applying the transfer of training principle to manipulate acute
programming variables...
Training load or exercise intensity contributes to the neuromuscular
characteristics being trained9,13,15,18,29,31. Heavier training loads
are typically required for MS training, whereas ES training uses a
range of sub-maximal loads performed with the maximum intent to
accelerate. Neuromuscular adaptations are stimulated by placing
tension on skeletal muscles. However, adaptations are only stimulated
if muscular tension exceeds a minimum threshold. Increasing muscular
tension can be achieved either by lifting heavy loads, or lifting
relatively lighter loads rapidly. In either case, as adaptation
ensues, progression of training load is important for continued
improvement. This is the largest limitation of dumbbell and
kettlebell training, where the maximum load possible is less than for
barbell training. For developing MS and hypertrophy, training at or
above 85% 1 RM is required13....
Practical Applications
Exercises performed with dumbbells and kettlebells may provide
variation in otherwise monotonous training situations. However,
application of available research indicates the training stimuli
elicited by these implements is less effective compared to barbells.
The basis of strength & conditioning is developing neuromuscular (MS,
RS & RS) and metabolic characteristics. While dumbbells and
kettlebells may be utilized for assistance exercises, the currently
available evidence indicates that barbell exercises should form the
foundation of performance training programs. Strength & conditioning
professionals should consider the transfer of training principle when
designing resistance exercise programs for improving performance.
================
Jamie Carruthers
Wakefield, UK
I find the basic information accurate and relevant.
Jamie Posted:
Here is an interesting "Hot Topic" article (extracts provided) from
the NSCA on the use of barbells, dumbbells and kettlebells. Access
to the full article can be found on the NSCA website for not only
members of the NSCA, but also of the general public. The author of
the article is also a member of the Supertraining group.
The NSCA website is at:
www.nsca-lift.org/
Barbells, Dumbbells, and Kettlebells
Loren Chiu, MS, CSCS
Introduction
There are five acute programming variables, including choice of
exercise, order of exercise, volume (sets & repetitions), intensity,
and rest intervals. Selection of exercises is governed by the
transfer of training principle. Strength and conditioning
professionals are often inundated with literature and videos
promoting the use of non-traditional exercises and exercise
implements. However, little comparative research exists to support or
refute the use of these training modalities....
In examining the history of resistance training over the last
century, the pendulum has swung between each end of the continuum.
Unilateral free weight training was popular in the early 1900's and
included in the sport of weightlifting at the Olympic Games until
192812. Towards the 1960's and 1970's, when bodybuilding and health &
wellness training gained popularity, the pendulum shifted towards a
greater dependence on machine training24. In recent years, the
pendulum has shifted again towards unilateral free weight training,
no doubt due to the rise in popularity of "functional training"23.
Throughout this time, bilateral free weight exercises were common,
although often overshadowed by marketing of implements from either of
the extreme ends of the continuum....
Neuromuscular characteristics influence muscle force generation which
leads to mechanical movement. Many sports involve tasks related to
running and jumping. In analyzing the biomechanics of running and
jumping tasks, the following neuromuscular characteristics are
important: 1) maximal strength (MS1,5,6,19,32), 2) explosive strength
(ES1,2,6,25,34,35) and 3) reactive strength (RS33). The proportional
importance of these three qualities depends on the specific type of
running or jumping performed. Training that increases MS, ES and RS
will transfer to improved performance during running and jumping
tasks. MS training alone does not appear to improve running and
jumping performance9,15, however, the combination of MS training with
either ES or RS training appears to be optimal15,18,29. Both
metabolic and neuromuscular characteristics should be considered when
applying the transfer of training principle to manipulate acute
programming variables...
Training load or exercise intensity contributes to the neuromuscular
characteristics being trained9,13,15,18,29,31. Heavier training loads
are typically required for MS training, whereas ES training uses a
range of sub-maximal loads performed with the maximum intent to
accelerate. Neuromuscular adaptations are stimulated by placing
tension on skeletal muscles. However, adaptations are only stimulated
if muscular tension exceeds a minimum threshold. Increasing muscular
tension can be achieved either by lifting heavy loads, or lifting
relatively lighter loads rapidly. In either case, as adaptation
ensues, progression of training load is important for continued
improvement. This is the largest limitation of dumbbell and
kettlebell training, where the maximum load possible is less than for
barbell training. For developing MS and hypertrophy, training at or
above 85% 1 RM is required13....
Practical Applications
Exercises performed with dumbbells and kettlebells may provide
variation in otherwise monotonous training situations. However,
application of available research indicates the training stimuli
elicited by these implements is less effective compared to barbells.
The basis of strength & conditioning is developing neuromuscular (MS,
RS & RS) and metabolic characteristics. While dumbbells and
kettlebells may be utilized for assistance exercises, the currently
available evidence indicates that barbell exercises should form the
foundation of performance training programs. Strength & conditioning
professionals should consider the transfer of training principle when
designing resistance exercise programs for improving performance.
================
Jamie Carruthers
Wakefield, UK