27 March 2009

Relative Strength Advantage

Yavor over at Relative Strength Advantage has forwarded some helpful links and some useful reading. He covers a wide variety of topics. Love the vids on one of my favorite exercises, the Renegade Row. Hat tip to Jeff for introducing me to them.

One of the things he reminded me of was really not to get too hung up on numbers such as weight or bf% and to use the mirror as a guide. Funny how I tell other people the same thing, yet I'm a bit hypocritical as I check my weight every day. Hey, I'm not perfect.

Here is some of his recommended reading:

a) How to Train for a Great Body - discusses what is asthetically pleasing regarding body proportions. Also reminds me to train consistently. Usually not a problem, but work has derailed that lately. BUT, the worst at work is past, so time to get back in the saddle.

b) Alternate Training for Size and Strength - this is an insightful perspective. By training for strength, size tends to increase. When size increases, this increases the capacity for strength training. This may be axiomatic, but the point is that many tend to train strictly for one or the other. It is through alternating training that there are sypathetic benefits to both.

c) Strength and the Full Body Workout - this provides sample workouts from beginner to advanced training. It is full body several times per week versus split sets (or one body part) once a week. In hindsight, seems like some weights for exercises have gone down when I went to 1x/week training. However, there is the caution of overtraining. Or like Keith says under-recovery.

d) Basic Strength Level - discusses how novices gain quickly, while veterans progress more slowly. Good reminder how we all need a good consistent base to work from prior to building up.

3 comments:

  1. Good stuff. I am only above the basic strength level in a few of the exercises he listed. Maybe it is time to keep it simple until I get there.

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  2. Hey Andy, thanks for sharing the articles here. Regarding work - I know how you feel. Just do pushups, planks, burpees, wall sits, and so on in your bedroom - you will maintain your muscle mass this way (your strength will go down cause its more neurological, but will quickly get back to previous lelels once you return to the weighted exercises) without a gym.

    Yavor

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  3. Jeff, the idea with the basic strength level is to get there (or close thereabouts) as fast as possible. You should be progressing each workout.

    Now, once your prorgess halts, switch things up.

    Andy, training 1x per week means doing more volume than on the full body workouts that are done 3x per week. If performance drops, you are not training enough.

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