Muscle Logic: Escalating Density Training Changes The Rules For Maximum-Impact Weight Training - Softcover

Staley, Charles

 
9781594860836: Muscle Logic: Escalating Density Training Changes The Rules For Maximum-Impact Weight Training
Softcover
ISBN 10: 1594860831 ISBN 13: 9781594860836
Verlag: Rodale Pr, 2005

Inhaltsangabe

Trainers and Olympic athletes agree that Escalating Density Training (EDT) really works. Now everyone who works out can learn how to benefit from this superbly effective, time-efficient system.

Your muscles will get bigger when you force them to do more work in the same period of time. That's the breathtakingly simple concept behind Charles Staley's innovative training system, EDT.

Over 300 people participated in coach Staley's first-ever EDT Fat Loss Challenge, with spectacular results. This is because EDT is a program that adjusts to the individual. Here's how: EDT designates timeframes (called PR Zones) where as many repetitions as possible are completed. Every workout becomes more effective than the one that preceded it, making each session a personal record. More reps equal bigger muscles and improved health-a simple premise that delivers amazing results.

In Muscle Logic: Escalating Density Training Staley provides:
· Beginner, intermediate, and advanced programs for athletes interested in maximum performance at any level
· A 2-hour-per-week program for serious recreational bodybuilders
· Simple, effective ways to apply EDT to develop power, speed, and endurance
· Techniques that cut recovery time to train more intensely and frequently to reach goals faster

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Über die Autorin bzw. den Autor

CHARLES STALEY guides Olympic and professional athletes, and serious weightlifters in their quest for physique transformation and performance enhancement. He has authored more than 300 articles for such magazines as Muscle & Fitness, Men's Health, and Ms. Fitness. He currently resides in Phoenix, Arizona.

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PART ONE

OUT WITH THE OLD, IN WITH THE NEW

CHAPTER ONE

WHY WEIGHT TRAINING WORKS

IF YOU'VE COME TO THE REALIZATION THAT RESISTANCE TRAINING IS more effective than aerobic exercise for the purposes of becoming lean, strong, and functional, your instincts have served you well. Both scientific research and "in the trenches" experience confirm that brief, high- intensity exercise burns calories, builds muscle, elevates metabolism, and improves overall athleticism more efficiently and effectively than lower- intensity forms of physical activity.

Although this book focuses primarily on resistance training, keep in mind that almost any activity, when performed in an anaerobic manner, will deliver similar results. So if you're a cycling fanatic, you'll find that multiple short, high-intensity sprints will deliver better results than a long-duration, "steady-state" ride. Let's briefly examine some of the physiological mechanisms behind the extraordinary effectiveness of intense exercise.

THE "EPOC" PHENOMENON

EPOC (or excess postexercise oxygen consumption) is basically a measure of how much energy (read: calories) is consumed after the exercise session is finished. You'll often hear novice exercisers complain about how few calories they burned during a 20-minute stint on the Stairmaster, but the fact is, you don't really burn a lot of calories during any type of exercise--it's what happens afterward that really matters.

One published study by R. Bahr, performed at the department of physiology at the National Institute of Occupational Health in Oslo, Norway, demonstrated that low-intensity exercise (defined as 65 percent of maximum heart rate for less than 1 hour) led to a total EPOC of only 5 calories. On the other hand, intensive exercise--where heart rate was above 85 percent of maximum--led to EPOC values up to 180 calories.

Another investigation showed that resistance training can lead to a 4 to 7 percent increase in metabolic rate over a 24-hour period. That might not sound like much, but consider that for a person with a 2,000-calorie-per- day metabolic rate, this equates to an extra 80 to 140 calories burned after every weight-training session. If this same person weight-trains 4 days per week, he can expect an additional 320 to 560 calories burned per week.

In addition to the metabolic-increase effects of strength training, consider the metabolic effects of the additional muscle you'll gain. Every £d of muscle you gain increases your daily metabolic rate by 30 to 40 calories per day--every day. Once again, these numbers may not initially seem significant. However, let's take a wider view for a moment: If you add 5 £ds of new muscle to your body--which is very easy to accomplish in 8 to 12 weeks, especially for beginners--that new muscle will increase your metabolism by 150 to 200 calories per day, or 1,050 to 1,400 calories per week!

Additionally, there's an interesting synergy that occurs with new muscle growth through resistance exercise: Every time you perform a strength- training workout, you achieve a certain EPOC, which is based on how much muscle you currently have--the more muscle you have, the higher your EPOC will be for any given workout. You're also gradually building more muscle, which leads not only to greater and greater EPOC but to an even faster metabolism, helping you to burn excess body fat. In other words, each success builds upon the last, and the result is faster and faster metabolism. No wonder so many people get hooked on weight training!

STRENGTH TRAINING AND THE LADDER EFFECT

There is a list of distinct motor qualities that are enhanced by exercise. These include increases in lean muscle mass, loss of body fat (these two are really one in the same and are often collectively referred to as "improvements in body composition"), improved maximal strength, speed strength, strength endurance, and aerobic endurance.

These motor qualities can be "ranked" in terms of their relative intensity. The highest level is maximal strength, which involves the greatest possible tension that a muscle can develop. The level below that represents explosive strength, followed by starting strength, anaerobic endurance, and finally, aerobic endurance.

THE TABATA PROTOCOL

One important benefit of anaerobic training over aerobic exercise is that when you train anaerobically, you also improve aerobic fitness simultaneously, but the reverse of that doesn't hold true.

Some of the most interesting research on the subject in the past several years was performed by Izumi Tabata, PhD, at the National Institute of Fitness and Sport in Tokyo, Japan.

Tabata conducted a 6-week study in which one group of subjects (the control group) rode an exercise bike at 70 percent of VO2 max (aerobic capacity) 5 days a week for 60 minutes per workout. The experimental group cycled at 170 percent of VO2 max for eight 20-second bouts with 10-second rest intervals.

The control group improved their aerobic fitness by 10 percent but had no improvement in anaerobic fitness. The experimental group, however, not only improved their anaerobic capacity by 28 percent but also improved their aerobic fitness by 14 percent!

So the beauty of anaerobic training, aside from its muscle-building characteristics, is its ability to kill two birds with one stone.

And needless to say, there is a price to pay--in hard work, in time, and in effort--but here's concrete evidence that you can become significantly fitter in 20 minutes a week using anaerobic intervals than you can in 5 hours a week using aerobics.

People often want to see improvement in many or all of these areas at once. Unfortunately, they end up wasting a lot of time and energy spending equivalent time working to improve their performance in each area individually. However, the truth is that you can work on improving your performance in all of these areas simultaneously. Imagine, for instance, that you were to grab and then lift the "anaerobic endurance" rung of a rope ladder. You'd find that the aerobic endurance rung would be lifted as well, while the rungs above the anaerobic endurance rung would be undisturbed. Similarly, if you lifted the starting strength rung, only the anaerobic endurance and the aerobic endurance rungs would be affected. Finally, if you lifted the maximal strength rung of the ladder, all of the rungs below it would be dragged along with it. In a nutshell, if you're after maximum efficiency, you're better off working to improve on one of the areas at the top of the ladder. Working to improve one of these areas involves more-intensive training. That's because when you work at a high level, all other areas below it are improved at the same time. The reverse is not true, however (see "The Tabata Protocol," on page 5, for a closer look at this phenomenon). By simply working on aerobic endurance, you're not really improving your maximal strength. Working at the top of the ladder is the only way to enhance total-body motor skills.

"LIFE IS NOT AEROBIC"

This phrase was one of the favorite one-liners of Fred Hatfield, PhD, during his certification seminars for the International Sports Sciences Association (ISSA). Dr. Hatfield is a former world champion in the sport of powerlifting and the first man to officially squat 1,000 £ds in competition. Whenever Dr. Hatfield offers this mantra to audiences of personal trainers and aerobics instructors, it has the same shock value as if he'd said that the world was flat. But Dr. Hatfield is right: A true aerobic state rarely (if ever) occurs in real life. Only prolonged, steady- state exercise at moderate intensity fits the definition. It's truly a rare and artificial condition.

But doesn't aerobic exercise burn more fat?

Let's do some myth busting here: If aerobic exercise is...

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Verlag
Rodale Pr
Erscheinungsdatum
2005
Sprache
Englisch
ISBN 10 
1594860831
ISBN 13 
9781594860836
Einband
Taschenbuch
Anzahl der Seiten
236
Kontakt zum Hersteller
Nicht verfügbar
Verantwortliche Person
Nicht verfügbar

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