Food for thought, someone who struggles to fit a gym routine into their life is not someone who knows how to train their muscles efficiently. Thanks for the article, Australia.
Less gym time, same results: Why ‘lowering’ weights is all you need to do
91–100 of 219 posts
Re: Less gym time, same results: Why ‘lowering’ weights is all you need to do
#92From my personal experience, for the majority of people, I would recommend to stay away from classic body building weight trainning. I trainned that way for several years in my early twenties (back then, I was even a certified body bulding trainner) and the overload in my joints was a recipe for disaster + the kind of body I developed was disfunctional for activities other than weights themselves. The excercises I've…
I strongly disagree. Weight training is one of the best gifts you can give your body. It keeps you healthy and event prevents injury if done correctly. What you did wrong was not weight training but following an unbalanced training regimen. No judgement there, I was guilty of the same when I was younger. I think younger/uninformed lifters tend to "ego lift" and focus on size over aspects of physical training. It is e…
AthleanX is a fake-natty idiot who has made a meme out of himself by giving consistently self-conflicting and nonsensical advice (and by using fake weights in his videos lol…). Kneesovertoesguy has great advice for joint health, but nobody should pay any attention to AthleanX.
Re: Less gym time, same results: Why ‘lowering’ weights is all you need to do
#93As is often the case with these sorts of studies, I'd be wary of over-extrapolating. The study specifically looked at the dumbbell curl only among untrained individuals. If you did a similar study on trained individuals, or on a compound movement like a squat or a bench press, I'd expect to see different results. (In fact, it's effectively impossible to only perform the eccentric portion of a squat or a bench press unless you're only doing a single rep.)
Another concern is that they increased intensity at the same rate for all trainees:
> The training intensity was increased progressively from 30% (1st session) to 50% (2nd and 3rd sessions), 70% (4th and 5th sessions), 80% (6th and 7th sessions), 90% (8th and 9th sessions), and 100% (10th session)
(Note: I was unclear on how they determined training intensity)
It's plausible that the trainees who are doing concentric+eccentric could tolerate a faster increase in intensity than the eccentric-only trainees, but because they didn't increase intensity as fast as they could have, they didn't show any extra strength gains.
Re: Less gym time, same results: Why ‘lowering’ weights is all you need to do
#94Reminds me of the Blood Flow Restriction / Kaatsu method [0], which I've added in my own routine and had great results with lower weights and less pain. I regularly do BFR negatives and see great results, given I spend very little time in the gym.
0 - https://bengreenfieldlife.com/article/fitness-articles/worko...
Re: Less gym time, same results: Why ‘lowering’ weights is all you need to do
#95From my personal experience, for the majority of people, I would recommend to stay away from classic body building weight trainning. I trainned that way for several years in my early twenties (back then, I was even a certified body bulding trainner) and the overload in my joints was a recipe for disaster + the kind of body I developed was disfunctional for activities other than weights themselves. The excercises I've…
I strongly disagree. Weight training is one of the best gifts you can give your body. It keeps you healthy and event prevents injury if done correctly. What you did wrong was not weight training but following an unbalanced training regimen. No judgement there, I was guilty of the same when I was younger. I think younger/uninformed lifters tend to "ego lift" and focus on size over aspects of physical training. It is e…
I will second the endorsement for AthleanX and KneesOverToesGuy. They have both helped me recover from injuries I suffered due to imbalances created by poor training practices. They've helped me improve both strength and mobility (turns out they're related!) and stay healthy. KOTG has been most helpful for injury recovery; Athlean X is mostly just fun. But they both promote learning about your body and the kinetic chain and how an exercise affects your muscles.
Re: Less gym time, same results: Why ‘lowering’ weights is all you need to do
#96Ok so do you have to get someone else to raise them for you
Re: Less gym time, same results: Why ‘lowering’ weights is all you need to do
#97I find Japanese society to be adverse to weight training in general, weight lifting (Olympic) is almost exclusively practiced in college only. Women are on average afraid they will be seen as too masculine / strong so wouldn't touch weights. Things are certainly changing thanks to cross fit becoming cool Given all that, I find it interesting this study is partyl published from researchers based in Japan :) It's almos…
It's not a coincidence the Japanese live as long as they do. There is a big focus on being thin which goes against any kind of bulking and even getting muscle can make a guy look fat without properly fitting clothes.
I find it kind of refreshing coming from a part of the world where we would at the office talk about what kind of training we did that week to one up each other.
That said, go to Golds gym and you will see plenty of Arnolds.
Re: Less gym time, same results: Why ‘lowering’ weights is all you need to do
#98I used eccentric muscle contractions to gain enough strength to do pull-ups when I was too weak to do even one. I stood on a chair to get into the top position, then lowered myself as slowly as I could. The exercise was effective, and after a few weeks I could do full pull-ups without the chair.
Doing "negative" pullups also helped me build up from zero to a max of about ten regular pullups in one set. Unfortunately I took a long break from strength training and can now barely do 1-2. Was just thinking of going back to negatives to start rebuilding my strength.
I am going to guess you are younger. Even if not, don’t worry about falling off the wagon. I’ve learned will happen again and again. The key is to get good at climbing back on, e.g., not letting shame get in the way, not jumping straight back to your previous weights, etc.
That’s great that you got to 10 pull-ups. Looking forward to hearing about when you get there again!
Re: Less gym time, same results: Why ‘lowering’ weights is all you need to do
#99I don’t think you become the woman in the picture by just “lowering weights “
Re: Less gym time, same results: Why ‘lowering’ weights is all you need to do
#100Hi, worth mentioning that you should explicitly ignore this advice if you’re lifting heavy deadlifts. Eventually you will get to a point on that exercise where your concentric pull can put up vastly more weight than you can safely lower to the ground in a slow manner. Above 3-4 plates and you probably should be dropping the weight. Maybe even less. Your lumbar will thank you.
> Eventually you will get to a point on that exercise where your concentric pull can put up vastly more weight than you can safely lower to the ground in a slow manner.
I'm not particularly qualified to speak on this, but this does not match my experience. I can deadlift 455 lb with great difficulty, but I can lower 455 lb to the ground fairly easily. And I don't see any physiological reason why this would be true—if your back muscles can support the weight on the way up, then they should be able to support it on the way down, when your body is subjected to less force.