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Author Topic: Changes in exercises are more effective than loading schemes to improve muscle  (Read 14727 times)

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Raptor

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Changes in exercises are more effective than loading schemes to improve muscle
« on: July 21, 2014, 04:10:51 am »
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Current PR status:

All time squat: 165 kg/Old age squat: 130 kg
All time deadlift: 184 kg/Old age deadlift: 140 kg
All time bench: 85 kg/Old age bench: 70kgx5reps
All time hip thrust (same as old age hip thrust): 160kgx5reps

seifullaah73

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Re: Changes in exercises are more effective than loading schemes to improve muscle
« Reply #1 on: July 21, 2014, 06:22:16 am »
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Interesting, I have heard this from a lot of people also, try to change up the exercise over weekly periods or two. as you also mentioned having cycle of chin ups pull ups dips.

it also makes the exercise interesting instead of doing same thing over and over again. so it stimulates cns as well i guess.
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Dreyth

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Re: Changes in exercises are more effective than loading schemes to improve muscle
« Reply #2 on: August 02, 2014, 06:37:40 pm »
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Never thought this would be better, but I have my reasoning for it. At least for me, if I don't perform an exercise for a while then I lose neural strength in it. So I feel like keeping the neural strength in an exercise would be better than changing it up because you could be doing more weight due to your efficiency in that exercise!
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vincevega

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Re: Changes in exercises are more effective than loading schemes to improve muscle
« Reply #3 on: August 04, 2014, 04:15:01 am »
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Quote from: Dreyth on August 02, 2014, 06:37:40 pm
Never thought this would be better, but I have my reasoning for it. At least for me, if I don't perform an exercise for a while then I lose neural strength in it. So I feel like keeping the neural strength in an exercise would be better than changing it up because you could be doing more weight due to your efficiency in that exercise!

I agree with this. If i skip and exercise for a while. No matter how good my workouts have been and how similar other exercises ive been performing are i dont see progress in the skipped exercise or even lose ground.
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Raptor

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Re: Changes in exercises are more effective than loading schemes to improve muscle
« Reply #4 on: August 04, 2014, 04:26:16 am »
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Well I took a two week COMPLETE break from any gym work whatsoever, and I came back and squatted 140 kg with ease (while before that I was struggling mildly). You could argue that the recovery I got during those two weeks was better for my squat than any loss of efficiency that might've happened during that time span.
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Current PR status:

All time squat: 165 kg/Old age squat: 130 kg
All time deadlift: 184 kg/Old age deadlift: 140 kg
All time bench: 85 kg/Old age bench: 70kgx5reps
All time hip thrust (same as old age hip thrust): 160kgx5reps

Dreyth

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Re: Changes in exercises are more effective than loading schemes to improve muscle
« Reply #5 on: August 04, 2014, 05:45:58 pm »
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Quote from: Raptor on August 04, 2014, 04:26:16 am
Well I took a two week COMPLETE break from any gym work whatsoever, and I came back and squatted 140 kg with ease (while before that I was struggling mildly). You could argue that the recovery I got during those two weeks was better for my squat than any loss of efficiency that might've happened during that time span.

I could definitely argue that, and I could also argue that you could have squatted MORE than 140kg if you were working up to 90% singles 2-3 days a week during that time :)

fwiw i took 6 weeks off and bench went from 230x5 to 185x6 :(
obviously 6 weeks is too much haha. but in my personal experience, and i have logged this many times, if i take so much as a single week off from lifting, my lifts drop temporarily.
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