Eight 10x3 exercises EACH workout?!
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Pretty much
Sometimes less exercises
But 8-10 sets is my sweet spot
Chad Waterbury was on to something
I was questioning the number of exercises, more than anything else!
Even ‘The Chad’ only recommends 4 per session!!
Nautilus decline press
Nautilus OME calf raises
Nautilus leg extension
Powertec pulldowns
Nautilus leg curls
DB hammer curls
Optional
Nautilus multi biceps
Neck rotation
SH
Thanks
I think I will take yours and Chad’s advice
And
Try 4 exercises
8 exercises might be too much
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Perfecting the breathing technique can affect performance
Breathe out while lifting a weight
Breathe in while lowering a weight
Perfect form requires perfect breathing.
This requires practice
Clarence Bass has recently recounted performing trap bar squats with 225 lbs for 25 reps at the age of eighty eight. Impressive
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I don’t think Clarence Bass deadlifts (or squats) anymore, because of various orthopedic issues, including stenosis of the spine. He is mostly doing machine work, with Keiser equipment that he bought.
In his “success stories” section, he did post a story attributed to Gerald Coles, an 88 year old who still can trap bar deadlift 225x20
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Interestingly, repeated glycolytic training has a deleterious effect on mitochondria.
Part of the ROBAT effect?
You are not being totally honest here…
This study would, on first sight, agree with what you are saying. But on closer inspection, the training that you are talking about occurred for most days of the week before mitochondria were affected. The initial training which was classed as “low” only occurred a couple of days a week, which is what most on here would do, whether that be a weights or cardio modality.
You could almost be accused of cherry picking…
https://www.sciencedirect.com/science/article/pii/S1550413121001029?fbclid=IwZXh0bgNhZW0CMTEAAR3PRIKWyYOQC4ULFGJi3ijTE_XHWJyiP7AJaOwmGhB5nBLDQyjyrKjjqFk_aem_Jh530XaaG-H4HZ9N_uuYxQ
Not sure if your comments are directed my way, and, not sure what your trying to communicate to this thread. No offense, but I will not respond if I am not sure!
I seriously doubt that a few sets of HiT done to failure weekly affects mitochondria to any significant degree. However, 2-3 weekly HiT workouts of 12 exercises each done over a longer time period may not be congruent with mitochondria quality/quantity.
Atp…
Where’s your proof for that? Or is that just an assumption based on reading that you have done?
There are numerous top and elite class middle distance runners and athletes from similar disciplines in other sports, who are doing regular training of a similar nature to a twice a week HIT or HIIT session, roughly twice a week, and do so for years at a time. Their mitochondrial function doesn’t seem too impaired.
The study I quoted showed a distinct difference between similar training done only twice a week, to that done more than double that frequency.
Do you have anything to back up your assertions that long term twice a week work has a similar effect? Or is it guess work on your part now that sets of three has become your mainstay? Is your statement backed by scientific observations? Or just the observations of a trainer trying to promote his method?
Interesting study. But I see that the number of subjects was small (11), and the duration of the intervention was short (ramping up volume over a 3 week period). So it was basically the effect of short term overloading that they looked at. It is perhaps more relevant that they saw similar disfunction when they monitored the training cycle of competitive endurance athletes.
They also used a HIIT protocol with long duration intervals, hitting 95% of VO2max for relatively long work intervals (4 minutes). With HIT circuits, you can certainly elevated the heart rate to a high level, but some of that elevation comes from pressure overloading on the heart, and you probably don’t get to the same level of VO2 utilization. So what does that mean for the stress on the mitochondria?
In general, I am sure that too much HIIT and too much HIT can lead to overtraining. But the adverse impacts may manifest differently.
Atp,
I’m guessing then that you don’t have any scientific evidence to back up your theory / statement?
I prefer not to engage in this discussion
Mitochondria are merely, like other organelles, a ‘use it or lose it’ kinda thing. Doing HIT isn’t going to harm them, but if that’s all a person does, it will for sure signal they aren’t needed all that much.
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