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Re: [rockprodigy] Questions on RockProdigy's Hangboard Training Approach:
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aerili
Oct 26, 2008, 7:21 PM
Views: 12676
Registered: Jan 13, 2006
Posts: 1166
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rockprodigy wrote: 2) Similar to above...the difference in shortening the rep length would be the difference in training benefit. I think a 4 second rep would move you closer to "max recruitment" training, rather than hypertrophy. Actually, 4 vs 10 sec does matter: a 4 second rep with more weight should move you toward faster recruitment, but not maximal. A longer duration with less load (like 10 s) wherein you try to squeeze every last bit of juice outta your grip would be training more MAXIMAL recruitment. I find climbers as a group seem confused on this issue. Rockprodigy had it backwards. Also, maximal recruitment doesn't mean no hypertrophy occurs.
rockprodigy wrote: 3) ... Also, yes the forearms are special. If you were going to train your biceps, there are maybe 2-3 different lifts you would do to completely work them out. 2-3 exercises would be completely inadequate to train the forearms. There are three separate muscles that control flexion of each finger, so that's 12 muscles just for four fingers in one hand, not counting extension, or the thumb. So it takes a lot more to train them. Here you're muddling together apples and oranges a bit. You compare wrist and finger flexors and extensors as one trainable unit against elbow flexors as one trainable unit, even though the elbow has its own extensors as well and they are no more a part of their opposing flexors as the forearm/finger extensors are a "part" of their opposing flexors either. Training volume for a given muscle group is mostly dependent on size of the muscle group and its action. Larger muscle groups (regardless of "number" involved) can actually be trained more b/c they can handle the stress. This would indicate hands and forearms should be trained with care when it comes to the volume; not every person will respond the same either, as r.p. disclaims. The more varied number of exercises a hand demands isn't due to more muscles being involved per se (as compared to your elbow) but the fact you have like 15 joints in motion vs 1. If your elbow had 15 distinct joints, it too would be capable of a greater variety of exercises, but the volume and load trained per segment would necessarily have to drop.
rockprodigy wrote: For me, I'm more likely to feel sore after an endurance workout, when high levels of lactic acid are present. Lactic acid doesn't cause soreness. True endurance training will consume any lactate produced as fuel anyway.
rockprodigy wrote: If your goal is hypertrophy or recruitment, that feeling would indicate that I missed the mark, so that is not good. If you pinned me down, I guess I would say your goal should be to feel tired, but no pain. I totally agree. I think things like hangboard training should be based on quality, not quantity. Do not look for soreness as an indicator of anything except perhaps impending injury. Completing this type of workout with relatively high quality movement still fairly intact should be considered successful.
(This post was edited by aerili on Oct 26, 2008, 9:24 PM)
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Post edited by aerili
() on Oct 26, 2008, 9:24 PM
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