Kenzo, your website is funny. endurance "Think about it. How many programs out there do this for their resistance training? None, last I checked" strength " strength "again, who lifts like this? Very few"
Honestly? THAT'S your argument? nobody trains like this so it must be good? I'm not questioning the quality of your product, only the arguments made on the site. It certainly wouldn't benefit you to say something like "the only program that may be better than ours is one outlined in Ross Enamaits products" but honestly you really think you guys are THAT unique?
I mean ok, how about this:
Are you doing two separate things here? because neuromuscular efficiency is most commonly thought of as best built through heavy loads and low reps, NOT loading parameters conducive to endurance.
Why? Asside from conditioning your core musculature to prevent injury, I see no reason to prepare your neuro-muscular system for intense training besides "psyching" yourself up. should you have adequate stability? sure! but thats more about the development and strengthening of muscle than it is improving CNS function.
"it will affect," to what extent? these weasel words allude to greater problems than will actually occur. Work capacity allows you to lift more during difference phases of a periodized routine, allowing you to handle more volume, but how much this is true is a matter of debate. The best lifters in the world don't suffer and often employ minimal GPP work to increase work capacity.
The strength and power videos have little to do with either strength or power and the description of the strength section is riddled with even more bad science, and statements not substantiated in the videos anyways, like this gem:
Time under tension is a shitty strength buiding paradigm to begin with. it's something that a BODYBUILDER invented to increase SIZE and perceived intensity of a workout.
this tempo was not AT ALL demonstrated in the video offered. And an exagerated eccentric phase will most likely lead to greater soreness. I guess if your goal is to make relatively untrained people feel like they got a good workout, this ia pretty good way to go, but generally if you have time and concentration to count a cadence in your lift, you're not going heavy enough to facilitate strength gains. But maybe you and I have different definitions of strength. I define strength as peak force generation through maximal mass (as opposed to acceleration).
Source? compensation patterns are a functional and postural deficiency, there's no reason you couldn't lift heavy AND avoid both compensation patterns as well as injury with proper attention to rehab and muscular or flexibility imbalances.
oddly enough, the literature in your power section seems prettyaccurate. I'd note only that some powerlifting gyms out there have measure the increase in power output from heavy lifting and found it to match what would come from explosive lifting (dynamic effort training with bands and chains) with the added benefit of increasing your peak strength (ability to move larger masses). is lifting heavy like this MOST beneficial to all athletes, no. probably not. but i would bet that a lot of athletes just starting to lift would benefit tremendously from heavy lifting before moving on to more advanced protocols.
I'm not passing judgement on your product, but the statements made, the sample videos offered, and the fact that you're plugging a product for free on a website with paid sponsors (which makes you essentially a spammer) makes it subject to scrutiny.
Urban, thank you for taking the time to evaluate my program. I really mean that. Let me first say that I'm not intentionally "spamming". In my post above yours I asked paolo27th for help on that very issue and he hasn't reponded yet. I f you could help me I would appreciate it. I'm all for doing things to protocol.
I was anticipating this because I realize alot of guys believe that the way they lift is the only way. I believe you need to keep your core lifting strategies and constantly seek other methods to allow you to keep progressing and prevent boredom. Our workouts are unique in how they are grouped and how they play out over the 90 days. I have seen Ross's stuff and that is one sick mofo! Dude is great at what he does. I'll do my best to address your questions based on my education and experience. I am by know means trying to tell anyone that their current workouts suck if they aren't doing things the way I suggest, I'm only trying to introduce another method based on the most current exercise science I could find.
The neuro-muscular efficiency statement: When taking on any new program the 1st adaptation is through the nervous system. This happens because you are putting more demand on the muscle and the nervous system has to recriut more muscle based on that increase in demand. Whether it be through increased weight, stability or volume. As a result of the nervous system recruiting more muscle, you become stronger than you were with little to no change in muscle size at first. As this continues, hypertrophy develops and if you keep the volume high and tempo controlled for the bodyparts and proper nutrition, you'll get bigger muscles.
The tempo reference (I don't count my lifting, just so you know but I do lift with control) is to emphasize controlled lifting so as to recruit the muscle you intend to recruit and reduce risk of injury through compensation patterns. A good example of this is benching and your shoulders and tri's are more fatigued then your pecs. Due to bad lifting form by rounding the shoulders to get the last part of the lift complete. I realize this doesn't happen to everyone but it's describing something called "synergistic dominance" were secondary movers take over function for a weak or inhibited prime mover. This repeated over time leads to muscle imbalance and injury.
Going heavy in an eccentric phase makes muscles sore. The eccentric is the lengthening phase of a muscle action and can handle about 125% of what the concentric can handle. Pure eccentric training does toast a muscle. What I'm advocating is what exercise science has discovered. The eccentric phase is where most of our strength gains come from. So spending more time in is part of the lift (time under tension staement) will yield more strength gains. Next is the isometric phase and then the concentric phase. I'm not talking about maximal strength just general strength gains. That's what I'm describing in the strength part of the program. Circling back if you increase the nervous systems efficiency you get stronger relative to where you were and what we're training for. So to answer a couple of questions at once, if you progress thru an endurance phase (emphasizing proper lifting form, posture and stability) the nervous system will use the correct muscle recruitment patterns
(limiting compensation and increasing neuro-muscular efficiency right from the get go)
This will translate into greater muscle readiness for the strength phase. Tendons and ligaments will be properly conditioned for the heavier loads needed in the strength phase to begin to achieve maximal strength. Once this is achieved, the body wil be ready to recieve the forces applied to it for the power training. And let me explain the power training. I'm not talking about power lifting.
Power= Force x Acceleration
Power lifters focus on the force side of the equation thru maximal force produced to lift heavy. My program focuses on the acceleration side of the equation where you get faster by moving a lighter implement (up to 10% of your bodyweight) as fast as possible with as close to perfect form thru a greater range of motion.
Compensation patterns are a functional and postural deficiency and I try to address that in the beginning of one's strength and conditioing program so we reduce risk of injury in the future.
That's all I can write now, have to get back to the family. I hope I answered your questions and please feel free to ask more in the future and I will explain where I'm coming from. Thank you Urban for taking the time to review my videos and ask very good questions. I also appreciate your respectfullness.
I hope everyone had a good 4th,
Kenzo
