poomasta
Oct 16, 2008, 7:22 PM
Views: 12966
Registered: Nov 10, 2004
Posts: 176
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This post is going to seem ridiculous to most, but i'm interested in the systematic approach to training and would like to better understand the reasoning behind certain training activities. So...I'm incorporating RockProdigy's hangboard hypertrophy training into my routine (see: http://www.rockclimbing.com/...ockprodigy__258.html), but I have a couple questions on his approach, quoted below:
In reply to: The beginner workout is essentially 6-10 sets, with each set being one of your chosen grip positions. So if you picked 8 grips, you’re going to do 8 sets. Each set consists of five repetitions. Each repetition is a 10 second hang on that grip, no pull-ups or anything fancy, just try to hang on…that should be hard enough. If you have 8 grips, you will do 8 sets, with each set being 5 x 10 second reps. Just as important as the work duration is the rest duration. Rest 5 seconds between each rep in a set, and 2 minutes between each set. The timing is critical. I have a stopwatch that is taped to the wall in front of my face so I can precisely time each rep, each rest period, etc., and consequently, each workout takes almost exactly the same amount of time, every time. 1) Is there anything magic about the 5 second duration of the rest interval, or is it important just to keep it consistent for the point of tracking improvement? would increasing it to 10 seconds dilute the intent? 2) Similar to above, what drives the duration of the contraction? Instead of doing 5 x 10 second reps, what would be the effect of adding 20 lbs of weight and doing 5 x 4 second reps? 3) Most general strength training guidelines recommend 2-3 sets, with 8-12 reps per set. Is there something about forearms that would suggest a different approach? 4) Would it be wise to change up the number of sets, reps, contract/rest durations occasionally to continually force muscular adaptation? 5) How do you gauge the effectiveness of a hypertrophy workout? All other things equal, if Workout A makes me somewhat sore the next day, but Workout B leaves me REALLY sore, is it "better?" Thanks... Mike
(This post was edited by poomasta on Oct 16, 2008, 7:27 PM)
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