High Intensity Exercise

Intermittent training and muscle mass
Dec 26, 2011

Here is one from the Archives that was outside the norm at the time, but is now more or less accepted wisdom.

A question that is on many minds is how can you build muscle size training intermittently? We have many prime examples of those who can. I put myself in this category, but nothing like Mike Menzter and Dorian Yates.

Fiber Expression Signaling
Apr 21, 2011

I explain how to signal the remodeling of muscle to make more of the fast twitch, type II, fibers. The type II fibers do hypertrophy more than the slower type I fibers. If you want to be fast and athletically explosive and have great muscle mass, then this is one, proven, way to do it.

Mitochondria Biogenesis with Intense Exercise
Apr 12, 2011

We love our mitochondria around here and want them to stay with us. They are a kind of guest in our cells with a visit that probably happened a 500 million years ago (we have all had guests like that) when oxygen began to become plentiful. The mitochondria are small organelles, probably descendants of ancient bacteria that sought a home in cells as protection from toxic oxygen. They process fuels to make ATP in abundance and are our primary source of energy. When they become oxygen stressed, they commit suicide. Aging is associated with a loss of mitochondrial density and activity. Between our telomeres and our mitochondria lie many of the answers to aging. See my previous post on that axis.

So, it would be good to find something that increases biogenesis of our mitochondria. High intensity, intermittent exercise is a good way as a recent article shows.

EF for NFL
Apr 8, 2011

John Welbourne, a 10-year NFL veteran, has a nice work out inspired by my alactic techniques over at his CrossFit Football site. Thanks to Robb Wolf for sending this along and to John for his nice comment #7 about me.

Follow-up to Cross Fit Gone Wild---RHABDO
Oct 2, 2010

Tom sent me a link from the Air Force Times that points to some injuries and rhabdomyolsis experienced by Air Force personnel from the kind of excess training that not only CrossFit, but P90X and other "high intensity" training may lead to.

CrossFit gone Wild
Oct 1, 2010

The problem with setting a repetoire of exercise routines and challenges to surpass performances is that it leads to weird things. That was not a problem with the early development of CrossFit. It was a refreshing departure from the norm (of course, there is no norm). Now things are getting weird, as often happens with Movements and Commercilization of Movements.

Injury Prevention
Jun 21, 2010

Some guidelines to avoid injury and enjoy high intensity exercise (and play).

HIGH INTENSITY TRAINING CAN LEAD TO OVER-TRAINING
Jun 21, 2010

It is easy to overtrain when you do high intensity training. Power law variation prevents this problem.

Today's Shoulder Workout
Feb 6, 2010

This is part of our muscle project, today's focus is on working the upper shoulder girdle.

Arthur Jones recommendations on training
Jan 1, 2010

Arthur Jones training recommendations were:

1. One set to failure.

2. Train once a week, no more than twice.

3. Slow, deliberate speed.

There is research to support all these points, and research that indicates otherwise, particularly if you have other goals in mind.

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