Guest guest Posted January 9, 2008 Report Share Posted January 9, 2008 The majority does what the majority does. I have used 1 set Protocol for nearly 30 years and many of my contemporaries have done multiple sets based on the given tradition of DeLorme's PRE and the Webster Technique and they are not better, just more beaten up. I have gotten what I've paid for and have spent one 20th of the time getting it. You can work out long, you can work out hard - but you can't do both. Make your choice - less as far as I am concerned is more. Landau, Aventura, Florida ============================= -------------- Original message -------------- Cowell asked: " Honestly, is there anyone out there who truly believes that a single set protocol is superior to a multi-set protocol for strength, power or hypertrophy gains? " In most cases, yes, if for no other reason than it will produce similar results with less time invested. Like many things, however, it depends on the individual. ================================ Quote Link to comment Share on other sites More sharing options...
Guest guest Posted January 9, 2008 Report Share Posted January 9, 2008 Cowell asked: " Honestly, is there anyone out there who truly believes that a single set protocol is superior to a multi-set protocol for strength, power or hypertrophy gains? " In most cases, yes, if for no other reason than it will produce similar results with less time invested. Like many things, however, it depends on the individual. Drew Baye Orlando, FL www.baye.com Quote Link to comment Share on other sites More sharing options...
Guest guest Posted January 9, 2008 Report Share Posted January 9, 2008 , Feb 07 I tried doing single set protcol for the first time in a long time. I had not had much success with HIT or slow mo -- no gains in strength, power, fat loss or muscle gains. Because I am 51, and started weight training when I was 30, I do not expect gains in mass very often -- and gains in strength and power are hard to come by -- but I do get them. Then I tried something different a 4 - 8 week period and I have had quick gains. I should however define what the single set protocol I use is: 1. I use reps determined by my weakest rep range (that is to say, based on 1rm, what rep range up to 20 I am furthest from the theoretical reps I should be doing). This may mean that even in the same muscle group, I could be using different rep ranges -- based on the specific exercises (i.e. at one point my bench was 6 reps, while my incline bench was 12) 2. week 1 I just do straight sets -- and go through with the least rest I can do. I use this to set a base line -- and workouts after this have to exceed the base line. Number of exercises are deterimined by time -- this workout should take 25 - 30 minutes. 3. for the next few weeks, when an excercise does not exceed the base line above. I do drop sets on exercises. I try to keep this to about 1/2 the exercises -- to keep my time down. 4. All workouts are kept under 45/50 minutes. 5. This has not worked well with a 3 day a week full body workout -- but both 4 day a week push/pull split -- and a 6 day a week legs/calf -- chest/back -- shoulder/arm split I try lots of different programs based on what my goals of the moment are. I used the above program after I had been working on a 1RM deadlift goal -- and had gained significant fat in the process. I have now done this Cycle 4 times since then. One of the times I did it back to back with a previous time -- and it didn't do so well for me -- however, each of the other times I experienced significant fat loss (my original goal for that cycle), along with some of the most significant gains in strength I have seen for some time. " Wally " Seibel Curtice, Ohio, USA ================================== High Intensity Training? (Was Explosive Exercise is pointless) Honestly, is there anyone out there who truly believes that a single set protocol is superior to a multi-set protocol for strength, power or hypertrophy gains? ================================== Quote Link to comment Share on other sites More sharing options...
Guest guest Posted January 9, 2008 Report Share Posted January 9, 2008 I feel the same way. Reminds me of the famous Arthur stories where he'd instruct his trainees to rest for a week before their first training session under his guidance and they'd grow during that rest period. Way I see it, that actually shows the efficacy of their previous training style when followed by a layoff. Pérez Reynosa, Mexico ________________________________ From: Supertraining [mailto:Supertraining ] On Behalf Of Cowell Sent: Wednesday, January 09, 2008 2:40 PM To: Supertraining Subject: Re: High Intensity Training? Pérez wrote: <<Not over the long term, but try implementing it for a few months and you'll likely be delighted with the results. I did, and I was.>> In my experience, and this is very anecdotal, those who tend to get better results from HIT types of programs are overtrained in terms of volume. Has anyone else in the group shared this experience? I don't doubt that good results cannot be obtained from a HIT program. My doubts stem from the assertion that a HIT program produces better or superior results to a multiple set program (assuming the athlete is not volume-overtrained). I believe it was Poliquin who wrote that if one were to look at the training journals of the bodybuilders who benefitted from the HIT protocol, they were doing a tremendous volume of work prior to adopting the HIT system. The HIT system served as somewhat of a " de-load " thus allowing adaptation. Any thoughts? ========================================= Quote Link to comment Share on other sites More sharing options...
Guest guest Posted January 9, 2008 Report Share Posted January 9, 2008 I feel the same way. Reminds me of the famous Arthur stories where he'd instruct his trainees to rest for a week before their first training session under his guidance and they'd grow during that rest period. Way I see it, that actually shows the efficacy of their previous training style when followed by a layoff. Pérez Reynosa, Mexico ________________________________ From: Supertraining [mailto:Supertraining ] On Behalf Of Cowell Sent: Wednesday, January 09, 2008 2:40 PM To: Supertraining Subject: Re: High Intensity Training? Pérez wrote: <<Not over the long term, but try implementing it for a few months and you'll likely be delighted with the results. I did, and I was.>> In my experience, and this is very anecdotal, those who tend to get better results from HIT types of programs are overtrained in terms of volume. Has anyone else in the group shared this experience? I don't doubt that good results cannot be obtained from a HIT program. My doubts stem from the assertion that a HIT program produces better or superior results to a multiple set program (assuming the athlete is not volume-overtrained). I believe it was Poliquin who wrote that if one were to look at the training journals of the bodybuilders who benefitted from the HIT protocol, they were doing a tremendous volume of work prior to adopting the HIT system. The HIT system served as somewhat of a " de-load " thus allowing adaptation. Any thoughts? ========================================= Quote Link to comment Share on other sites More sharing options...
Guest guest Posted January 9, 2008 Report Share Posted January 9, 2008 Dogma, with no support. Dan Partelly Oradea, Romania > > Cowell asked: > > " Honestly, is there anyone out there who truly believes that a single > set protocol is superior to a multi-set protocol for strength, power > or hypertrophy gains? " > > > In most cases, yes, if for no other reason than it will produce similar > results with less time invested. Like many things, however, it depends on > the individual. > > Drew Baye > Orlando, FL > www.baye.com > Quote Link to comment Share on other sites More sharing options...
Guest guest Posted January 10, 2008 Report Share Posted January 10, 2008 It seems to me that each of us has their own opinion on this topic. That being the case it is obvious nobody from either side of the issue is going to change the mind(s) of those on the other side. Why not agree to disagree and use what works for each of us in whatever format, protocol or system whether it be 1 set, multiple sets or HIT. If the individual is happy with the results does it really matter if someone else feels it is not the proper type of training? Lee Robillard Mississauga , Ontario Canada ========================== Casler wrote: The majority does what the majority does. I have used 1 set Protocol for nearly 30 years and many of my contemporaries have done multiple sets based on the given tradition of DeLorme's PRE and the Webster Technique and they are not better, just more beaten up. I have gotten what I've paid for and have spent one 20th of the time getting it. You can work out long, you can work out hard - but you can't do both. Make your choice - less as far as I am concerned is more. Landau Casler writes: Hi , I would tend to disagree. Less " IS NOT " more. The " correct and adequate " amount of stimulus is what is needed for the best result to a goal. To supply this, requires examination of the stimuli to create the desired response. ================================= Quote Link to comment Share on other sites More sharing options...
Guest guest Posted January 10, 2008 Report Share Posted January 10, 2008 I don't think anyone here disputes that HIT can give people results ( Michigan is an excellent example). The problem most people in the industry have is the HIT zealots who, despite lots of research against them still try to claim that HIT is superior to all other forms of of training protocols. I think HIT is better than nothing, and if I were advisiing for example, a high school teacher, who also volunteered as a coach for an afternoon lifting program, I might advocate HIT due to it's simplicity and relatively low injury risk. With trained athletes, or a well organized and structured program how ever, I would not ever recommend HIT Garrison CSCS *D Mesa,AZ Mesa Community College =========================== To: Supertraining@...: dan_partelly@...: Wed, 9 Jan 2008 21:12:09 +0000Subject: Re: High Intensity Training? Dogma, with no support. Dan PartellyOradea, Romania>> Cowell asked:> > " Honestly, is there anyone out there who truly believes that a single> set protocol is superior to a multi-set protocol for strength, power> or hypertrophy gains? " > > > In most cases, yes, if for no other reason than it will produce similar> results with less time invested. Like many things, however, itdepends on> the individual.> > Drew Baye> Orlando, FL> www.baye.com> ================================ Quote Link to comment Share on other sites More sharing options...
Guest guest Posted January 10, 2008 Report Share Posted January 10, 2008 I agree Drew. There is a lot of literature out there on HIT. The problem is one must really find someone who who's what they are doing to show proper implementation. There are certain components of its methodology that are very productive, just like many other methods. I'd often heard of S & C coaching referred to as more of an art than a science. I think it is ones ability to understand multiple methods and training regime's; and the ability to apply a variety of mixed methods to suite the needs of the target population. All research aside, some of the best I've seen employ great decision making skills " on the fly. " Just a thought... I usually keep that quite on here because a bias is definitely noticeable. Rob Barrese Pennsylvania, USA Quote Link to comment Share on other sites More sharing options...
Guest guest Posted January 10, 2008 Report Share Posted January 10, 2008 again I am confused at your statements. First of all we are not taking into account drug use or genetic potential of the individuals who hold world records in powerlifting or weighlifting. I am not an expert in either field and I definitely do not claim any special inside knowledge this is perhaps why I am so baffled at your statements. In my limited exposure with these populations I've seen them " Cycle " down to a single rep, single sets... isn't this the test they are practicing for?! Again, I've not completed, coached or had any special training but I've seen them do it and it seems common sense to me. Just a thought, Rob Barrese Pennsylvania, USA Quote Link to comment Share on other sites More sharing options...
Guest guest Posted January 10, 2008 Report Share Posted January 10, 2008 The biggest Simpleton Copout Statement - What Champions Have you Produced? Sorry, irreverent when it comes to the fact that Champions are born, not made. I would not enlist the services of a racehorse to train another racehorse. So for example and from recent first hand information, we have a change of guard so to speak at the University of Michigan. The HIT program was changed in favor of the new coach Rich , whereas we will see Olympic Lifting Platforms replacing those " archaic " Machines. There going to win now! - got rid of that crappy HIT program - yeah uhuh sure! Another example, if you have seen the recent sports training " brilliance " of any of the athletes, such as Clemens and Vince Young - the only apparent " science " is selection bias/genetics and that other certain factor? Landau Aventura, Florida Quote Link to comment Share on other sites More sharing options...
Guest guest Posted January 10, 2008 Report Share Posted January 10, 2008 I have never met anyone (HIT proponents) who would outright say that method was better than the rest. This is just my experience. I would suggest looking at with PSU Football. He has been implementing pretty traditional HIT for decades and would anyone say PSU football is overtrained? There are testimonials from NFL players (former PSU) who swear by it. There are also the opposite among some former players. I think, based on what you are asking, is that it depends on the person implementing this training. I would also suggest you check out McGuff's chapter 9 in: Brzycki, M. (Ed.).(2000). Maximize your training: insights from leading strength and fitness professionals. Chicago: Masters Press. Rob Barrese PA, USA Quote Link to comment Share on other sites More sharing options...
Guest guest Posted January 10, 2008 Report Share Posted January 10, 2008 The below post from the late Dr Siff seems pertinent to recent discussions: ================= There has been considerable discussion (if some of the hostile exchanges may be called that!) on many lists on the issue of one vs many set training. It is evident that, no matter what the evidence either way, there are exceptions to the rule that will never allow us to deduce that there is only one way for everyone. THE ROLE OF SKILL Sure we know that single set training has almost never been used by any elite Olympic lifters or in any other sports which require a high level of skill, since repetition is the way shown by generations of neuroscientists to facilitate learning of motor patterns. Bodybuilding is not a pursuit which requires a high level of neuromotor skill and it should not be surprising that some individuals may indeed achieve favourable results with one set training. Some might be tempted to proclaim that powerlifting is similarly fairly unskilled, but we should note that there are definite technical skills which distinguish the classy, elite powerlifter from amateurs or novices. For instance, many personal trainers are amazed to learn that there are optimal movement patterns for even the apparently basic lifts of benching or squatting - far too many of them think that 'any fool can teach and execute these lifts correctly'. However, in Olympic lifting the skillful movements are very rapid and error correction via ongoing feedback is extremely unlikely - the lifts are determined largely by pre-visualised, feedforward mental and kinaesthetic 'images' formed before the actions begin. In powerlifting and all other physique training exercises, the movements are relatively slow, especially as the load increases, so that ongoing correction is relatively simple. Thus, if anyone wishes to make a fair evaluation of the appropriateness of the different types of resistance training, the issue of the primacy of neuromotor skill has to be raised - otherwise we will continue to produce years of hostile, unproductive debate which serves to divide, rather than to unite, the various specialisations within our wonderful and unequalled Iron Game! PLACEBO EFFECT & INDIVIDUALITY Moreover, we also have to consider the powerful influence of the placebo effect - everyone eventually chooses a favourite approach to training and establishes a mental and physical formula which suits him/her best (not that it necessarily produces the best results). If one does not believe in and passionately enjoy his/her training regime, then the results will hardly be noteworthy. Thus, someone demands silence when training, another likes Tarzan cries, others prefer loud music and so forth. To each his own - with one proviso - always respect another person's way, provided it is not harming anyone else. EXCEPTIONS, NOT AVERAGES After all, it is not the average person who stands on the Olympic podium or bodybuilding rostrum to receive the world's greatest accolades - it is the exception, the idiosyncrasy, the abnormal who gets there. This is one of the major problems which besets scientific research. Science depends on performing experiments with large numbers of similar subjects doing some standard set of carefully administered things to ensure accuracy, reproducibility and precision. The results are subjected to painstaking statistical analysis to ascertain how the 'average' or 'mean' subject behaves under those precise conditions. Now this is hardly what happens in sport, where reproducibility of results, environmental conditions, standard actions and so forth occur predicably and simply. Average subjects never stand on the winner's podium, never break world records or fill the top teams, so the non-scientist quite rightly questions the relevance of it all. The serious scientist will head straight for those exceptional individuals, sporting mutants or whatever we wish to call them and ascertain what makes THEM what they are. The averages are for those who are targetted by the infomercials or those who want to gather as many academic publications as possible in a lifetime, but they are not often for those who aspire to elite levels of achievement. HIDDEN FACTORS All too often, the discussions about the superiority of some or other training regime omits to mention the use of other regimes or supplements that may currently be used or were used during some other phase of training. There is no standard method that one can use at all stages of training over a lifetime, as any experienced athlete or bodybuilder will tell you. The secret of the stars is 'knowing thyself' and learning to exploit some relevant intuition or inner feeling for what is 'right' or 'wrong' about any exercise or exercise method at a given time. This is why highly deterministic periodisation (as opposed to the interactively modified Cybernetic Periodisation, discussed in the textbook Siff 'Supertraining', Ch 6) is sometimes not as successful as its more rigid, computational proponents would have us believe. Another massive hidden factor is the undeclared use of AA steroids by competitors and subjects in many scientific studies. How on earth one can fairly and accurately compare 'clean' athletes with steroids users is anyone's guess. I don't for one moment believe that showing up 'clean' in steroid or doping tests means that the subject is 'clean' or never has relied on drugs to enhance performance. Steroid assisted gains last for many months or even years (yes, years!), so this hidden or undisclosed factor always lurks there to taunt the scientist. CONCLUSION There will never be a definitive conclusion to this entire issue - that is why we scientists and competitors are always trying something new or just trying. Note, however, that if anyone advocates using a single method for all purposes forever and ever, till death do us part, then we will recognise the average type. Sure, adhere exclusively to HIT, Nautilus devices, power cleans, one set workouts, non-explosive methods, sumo squats, thumbless grip benches and so forth and you will never discover what your real potential could have been. Continue to deny the reality of individuality, specificity, plasticity, inconstancy and variability and your training and knowledge will bar you from standing on Everest, instead of nibbling canned food in the foothills. To borrow some concepts from Russia, let's invoke some more glasnost and perestroika in the warring ranks of all of us in the Iron Game! My gym at my homes in S Africa and the USA have always been replete with Eleiko lifting bars, Schnell equipment, biomechanical apparatus, pulley machines, benches - AND a great group of bodybuilders, powerlifters, weightlifters and sports competitors who all flourish in the stimulating and varied training atmosphere. The diffferences are what help as grow, not our samenesses - let that continue to be a theme for the great Iron Game. ============================== =============================== Carruthers Wakefield, UK Quote Link to comment Share on other sites More sharing options...
Guest guest Posted January 10, 2008 Report Share Posted January 10, 2008 **************** I agree Drew. There is a lot of literature out there on HIT. The problem is one must really find someone who who's what they are doing to show proper implementation. *************** This smells of confirmation bias to me. It sounds like an ad hoc hypothesis to explain why there is a lack of scientific literature supporting the equivalence of single versus multiple sets. There are dozens and dozens of studies that fail to support the existence of ESP. The response of ESP believers? " The researchers don't know how to design good ESP experiments " , or " The hostile thoughts of the onlookers interfere with ESP transmission which is why the researchers aren't getting results. " No matter how many studies come out that fail to support any existence of ESP, this is the response to explain away why research doesn't support ESP's existence. Never do they consider the strong probability that ESP just doesn't exist. I would contend that I see the same thing coming out of the HIT camp. No matter how many studies come out supporting a superiority of multiple sets (quite a few have come out over the past few years, from different research groups), this camp will find some way to explain away why the study results don't fit their already performed conclusions. And I suspect that, if my meta-regression gets published, we'll see more of the same. Krieger, M.S., M.S. Research Associate 20/20 Lifestyles http://www.2020lifestyles.com Bellevue, WA Editor, Journal of Pure Power http://www.jopp.us Quote Link to comment Share on other sites More sharing options...
Guest guest Posted January 10, 2008 Report Share Posted January 10, 2008 > > Honestly, is there anyone out there who truly believes that a single > set protocol is superior to a multi-set protocol for strength, power > or hypertrophy gains? > > Cowell > Raleigh, NC **** Not many. Most frustrating is the attempt to rationally discuss the matter with HIT advocates. It seems the mold was cast in concrete when Arthur revealed the heavenly scriptures of HIT nearly forty years ago. Reference to seems to take precedence over the growth of training science in the intervening four decades. ' idiosyncratic style had it's place in 1971. At that time there was next to no science, evident in the manner under which he pulled the wool over the eyes of a group of " exercise scientists " with the famous uncontrolled " Colorado Experiment " . Casey Viator has since published that he was using steroids during that time, later retracting that claim but not in publication. Who knows? Nevertheless, the bulk of successful HIT studies in publication concern up to 12 weeks of training by undergraduate subjects. That in no manner attests to efficacy with long term training and no longitudinal studies have been forthcoming. But one can say the same for published articles concerning non-HIT training. How anyone would forge conclusions on three scant months of training by undergrads is pause for wonder and certainly not the basis for endorsing studies as " scientific " enough to inform longer range training. HIT shares in the current confusion over basic terms such as strength and power. Power's easy once one enters the realm of physics: we have a long used formula for that term. On the basis of power analysis alone, one set training - especially when done to some tempo or superslow speed, results in far less power expenditure - and generally with lighter resistance. Strength, on the other hand, is a term applied to a variety of methods of measurement. 1RM measures but one type of strength. Explosive strength certainly has it's place in training discussion. For my part, training is client-centered. It has to be. Forcing athletes and others into formulae and generalizations effectively strips them of their dignity as individuals while totally ignoring unique strengths and weaknesses. I've become convinced that hypertrophy oriented hybrid training - especially Abel's MET training - provide the most bang for the buck. HIT like methods effectively ignore parameters of considerable importance to athletic performance and metabolic enhancement needs of individuals - for example, training density is outside of that box. HIT has it's place, in my view. I generally make use of HIT like programs but including non-sagital place movements as well to facilitate all around conditioning, with beginners. One to two sets is all most can tolerate, particularly when age is a factor. The longer term training goal is to evolve them into higher levels of conditioning. On the subject of HIT, does anyone know of any champions HIT has produced? When began his version of HIT, it was as an alternative to polypharmaceutical approaches to training; his successor, Dr Ellington Darden, continues with that line of approach. HIT followers claim Mike Mentzer and Dorian Yates as HIT users; given their notorious use of performance enhancing substances, like most bodybuilders their accomplishments say more for superior genetics, intense training, and the effects of large scale pharmaceuticals. So the question remains can HIT prove it's claims by giving us a list of champions who are drug free? Ken O'Neill Austin, Texas Quote Link to comment Share on other sites More sharing options...
Guest guest Posted January 10, 2008 Report Share Posted January 10, 2008 Why would we take into account drug use or genetic potential? Are you saying that people who use multiple set protocols are drug users or have superior genetic potential? Anyone can use drugs (trust me, there are HIT trainers using drugs) and as for genetic potential, I think that is an enabling factor, not a limiting factor. As for them tapering down - it depends. Generally a powerlifter will taper to reduced reps, but they always do multiple sets. Weightlifters may do the same, although many lifters now predominantly perfrom singles. But the point is - always multiple sets. Always. In a competition a powerlifter or weightlifter warms up and then normally will make three attempts per lift. So in the squat, for example, if I was hoping to lift 275 kgs on my third attempt I would typically do a sets of 5 with the empty bar (20 kgs), 60 kgs, 100 kgs, then sets of 3 with 140 kgs, 160 kgs, then singles with 180, 200 and 220. I would do my first competition attempt with 240 kgs, my second with 265 and my final attempt at 275. 11 sets for the squat. I would do about the same for the bench and not quite as many for the deadlift. As a weightlifter (olympic style) I do even more sets, as I'll drop down after getting ready and do a few power versions of the competition lifts while waiting for my opener. I'm pretty typical in regards to how I prepare. No decent lifter, either powerlifting or weightlifting, tapers down to a single rep workout. No way. And that is not what they are being tested for. They are being tested to see how much they can lift in one rep - they get three attempts or sets. And they are allowed to do as many sets as they want (as long as they are ready to go when it is their turn) to prepare. They don't walk up to the bar cold and lift. (well - there are a few who don't believe in warm-ups, but they are the exceptions) Rob Barrese wrote: > again I am confused at your statements. First of all we are not > taking into account drug use or genetic potential of the individuals > who hold world records in powerlifting or weighlifting. > I am not an expert in either field and I definitely do not claim any > special inside knowledge this is perhaps why I am so baffled at your > statements. In my limited exposure with these populations I've seen > them " Cycle " down to a single rep, single sets... isn't this the test > they are practicing for?! Again, I've not completed, coached or had > any special training but I've seen them do it and it seems common > sense to me. > > Just a thought, > > Rob Barrese > Pennsylvania, USA > > . > > -- Hobman Saskatoon, CANADA Quote Link to comment Share on other sites More sharing options...
Guest guest Posted January 10, 2008 Report Share Posted January 10, 2008 Coaching is definitely an art form. On that topic, the best sources I've read in a long, long time are Abel, Vern Gambetta, and JS Santana. Each recognizes the variability of training both in season and off season, as well as the real task lying in client-centered coaching. Abel is especially articulate regarding the need to coach individuals to become sensitive and wise with respect to their own internal " biofeedback " in order to obtain autonomy. Ken O'Neill Austin, Texas > > I agree Drew. There is a lot of literature out there on HIT. The problem is one must really find someone who who's what they are doing to show proper implementation. There are certain components of its methodology that are very productive, just like many other methods. I'd often heard of S & C coaching referred to as more of an art than a science. I think it is ones ability to understand multiple methods and training regime's; and the ability to apply a variety of mixed methods to suite the needs of the target population. All research aside, some of the best I've seen employ great decision making skills " on the fly. " Just a thought... I usually keep that quite on here because a bias is definitely noticeable. > > Rob Barrese > Pennsylvania, USA > Quote Link to comment Share on other sites More sharing options...
Guest guest Posted January 10, 2008 Report Share Posted January 10, 2008 I suggest you red Dean Radin's The Intelligent Universe for an update on parapsychology based on application of meta-analysis to more than a century of publications. From that read it might be possible to conclude that parapsychology is better confirmed than HIT! HIT devotees express another dimension of cult behavior, a sort of " us " versus " them " conviction that the world is against them, even out to get them. Many HITtites possess college educations, but not in research oriented fields - most seem to hold instrumental degrees (even graduate ones) of the newer sort that are more oriented toward jobs and career advancement than confirmation of skills in independent research. As such they seem ripe to kowtow to authority rather than pose questions. Hence the kind of bias of which you speak may have deeper rooting in an informal version of cult mind control. Ken O'Neill Austin, Texas > > **************** > I agree Drew. There is a lot of literature out there on HIT. The > problem is one must really find someone who who's what they are doing > to show proper implementation. > *************** > > This smells of confirmation bias to me. It sounds like an ad hoc > hypothesis to explain why there is a lack of scientific literature > supporting the equivalence of single versus multiple sets. > > There are dozens and dozens of studies that fail to support the > existence of ESP. The response of ESP believers? " The researchers > don't know how to design good ESP experiments " , or " The hostile > thoughts of the onlookers interfere with ESP transmission which is > why the researchers aren't getting results. " No matter how many > studies come out that fail to support any existence of ESP, this is > the response to explain away why research doesn't support ESP's > existence. Never do they consider the strong probability that ESP > just doesn't exist. > > I would contend that I see the same thing coming out of the HIT > camp. No matter how many studies come out supporting a superiority > of multiple sets (quite a few have come out over the past few years, > from different research groups), this camp will find some way to > explain away why the study results don't fit their already performed > conclusions. And I suspect that, if my meta-regression gets > published, we'll see more of the same. > > Krieger, M.S., M.S. > Research Associate > 20/20 Lifestyles > http://www.2020lifestyles.com > Bellevue, WA > Editor, Journal of Pure Power > http://www.jopp.us > Quote Link to comment Share on other sites More sharing options...
Guest guest Posted January 10, 2008 Report Share Posted January 10, 2008 I did not say multiple set users are also drug abusers. I asked if the individual asking the question considered that some of the gains made in professional powerlifting and weightlifting could have been due to doping and / or genetics. It was a question, not a statement. This whole HIT vs OL, single set vs multiple set has gotten out of hand.The discussion began because people in this forum continually disagree with everything posted rather than ask questions or share what works. I enjoy coming on this forum and seeing people ask questions and receive help. Or someone sharing success and receiving feedback. Instead I see people go through every post and " disagree. " This started over the content of posts and has turned not only into a HIT vs OL debate, but has branched off into single set vs multiple sets, speed of repetitions, principle of specificity and so on. If you go through the posts and read up it is clear which camp is making an argument at every turn. I am not founded in any one camp. To be clear I take a periodized, double progressive approach. Regardless of how many sets I choose to accomplish I perform specific sets to designated fatigue and I keep a tempo from one set to the next. I incorporate multiple muscle groups, multiple modalities and multiple planes of movement. Some exercises negatives are emphasized and other exercises are performed in an " explosive " fashion. Does that sound like any one camp? This of course is a generalization because I make adaptations to this foundation based on the target population and desired goal. I can read research all day but it will only fine tune what I am doing. I've been doing this long enough that I know what I hope to accomplish within the framework of my program. Now if the goal was to use OL's then I'd comfortable arrange that program as appropriate (i.e. proper recovery between sets...). If this did anything it has set the forum up for some great discussions, i.e. Principle of specific adaptation, negative training, HIT, Olympic lifts, number of sets... I haven't seen a great set up for discussion like this in a while so lets take advantage of it. Back to thank you for clarifying. I espeically like " refusal " ha ha. That is excellent and I'm going to steal that from you. I had always tried to get away from " failure " back in the day. It does not sound very productive. When I think of traditional " HIT " I think of one set, machines, no rest, every set to failure, ect... Personally I do not feel this is as productive and this is why I generally outlined my basic protocol above. I would say the only factors that determine what exercises I choose is safety, productivity and efficiency. If an exercise can fit in this (and based on the goals of the individual(s)) then I use it as needed. Thanks for the insights into your program and the clarity from the last post. I was not arguing your statement but simply throwing out something to consider when looking at professional powerlifters/weightlifters. Rob Barrese PA, USA Quote Link to comment Share on other sites More sharing options...
Guest guest Posted January 11, 2008 Report Share Posted January 11, 2008 In a message dated 1/11/2008 6:04:18 A.M. Pacific Standard Time, kayoneill@... writes: We'd forgotten that polemic of the HIT camp: when HIT succeeds, it's HIT that did it, when it fails then it's genetics. For some reason, HIT circles are big advocates of genetic reductionism but sadly the genome responsible has yet to be identified. ***** Nope, never said that. Sports happen to be skill specific, and the cream will rise to the top in spite of said training. Sorry to take any of the " so called " science away. Landau, Aventura, Florida Quote Link to comment Share on other sites More sharing options...
Guest guest Posted January 11, 2008 Report Share Posted January 11, 2008 Thanks, : We'd forgotten that polemic of the HIT camp: when HIT succeeds, it's HIT that did it, when it fails then it's genetics. For some reason, HIT circles are big advocates of genetic reductionism but sadly the genome responsible has yet to be identified. There's something convoluted in HIT polemic Landau offers. If his argument holds, then a born champion can train in likely any manner he or she wishes and succeed. As such, he negates HIT as the grand solution in a manner akin to announcing the Emperor has no new clothing. HIT was first marketed to the bodybuilding community decades ago. It was specifically marketed as the natural solution to physical mastery for non-drug users. Yet it has failed to produce a bona fide champion in forty years in bodybuilding. Viator was said to be drug free but never tested; in later years he stated then recanted use of steroids during the Colorado Experiment. So what's left? Mike Mentzer and Dorian Yates? Yates was not strictly HIT, and did make use of a plethora of drugs. The name Mentzer and drugs are synonymous, including steroids and a host of recreational drugs which apparently percipitated an early death. So, where's the beef? Can't name a one? HIT devotees counter with arguments from genetics and drugs to account for all other champs, the " volume " guys so detested. Perhaps they haven't learned of the three or four federations for drug-free, natural bodybuilders, the ones that do testing. Still, no HIT champs. Ken O'Neill Austin, Texas > > The biggest Simpleton Copout Statement - What Champions Have you Produced? > Sorry, irreverent when it comes to the fact that Champions are born, not made. > I would not enlist the services of a racehorse to train another racehorse. > So for example and from recent first hand information, we have a change of > guard so to speak at the University of Michigan. The HIT program was changed in > favor of the new coach Rich , whereas we will see Olympic Lifting > Platforms replacing those " archaic " Machines. There going to win now! - got rid > of that crappy HIT program - yeah uhuh sure! Another example, if you have > seen the recent sports training " brilliance " of any of the athletes, such as > Clemens and Vince Young - the only apparent " science " is selection > bias/genetics and that other certain factor? > > Landau > Aventura, Florida > Quote Link to comment Share on other sites More sharing options...
Guest guest Posted January 11, 2008 Report Share Posted January 11, 2008 One of my co workers was an undergraduate assistant at UofM and later worked at the Athletes Performance, doing combine prep with several UofM players. Every single one of them, made dramatic increases in strength,power, and explosiveness AFTER leaving Michigan and coming to API. Garrison, CSCS*D Mesa, AZ Mesa Community College To: Supertraining@...: Exarchives@...: Thu, 10 Jan 2008 18:10:40 -0500Subject: Re: High Intensity Training? The biggest Simpleton Copout Statement - What Champions Have you Produced? Sorry, irreverent when it comes to the fact that Champions are born, not made. I would not enlist the services of a racehorse to train another racehorse. So for example and from recent first hand information, we have a change of guard so to speak at the University of Michigan. The HIT program was changed in favor of the new coach Rich , whereas we will see Olympic Lifting Platforms replacing those " archaic " Machines. There going to win now! - got rid of that crappy HIT program - yeah uhuh sure! Another example, if you have seen the recent sports training " brilliance " of any of the athletes, such as Clemens and Vince Young - the only apparent " science " is selection bias/genetics and that other certain factor? Landau Aventura, Florida =========================== Quote Link to comment Share on other sites More sharing options...
Guest guest Posted January 11, 2008 Report Share Posted January 11, 2008 Bravo, , The genetically gifted athletes at any of the top 25 D1 football schools will excel regardless of, or in spite of, any training protocol presented to them. So many programs in the NFL and the big football schools are using HIT because it's an easy, " don't F*** them up " approach. The players won't get hurt lifting submaximal weights for 1 or 2 sets, on machines. The players natural athletic talent will shine if they aren't tired or sore from lifting. They won't improve optimally and may get injured due to underwork by the accessory musculature while on the field, but they didn't get hurt in the weight room! It's also easier to administrate if you don't have to be too concerned with sets/ reps/ progressions that must be manipulated if you're running a Westside or even a American Periodization program. A brilliant strength coach said: If you want to know who's running a great S+C program, go find the small school (or HS) coach with no budget, no resources, limited talent base but still has players improve and excel. That's who you want to listen to. One more point- at the 2000 NSCA Nationals in Orlando, a former iron curtain exercise physiologist mentioned how the Soviet/ Eastern Block scientists in communism's heyday, were laughing at the west arguing 1 set vs. multiple sets, here we are 20 years later still arguing, unbelievable to me. Mark , MS, ATC, CSCS Camillus, NY Quote Link to comment Share on other sites More sharing options...
Guest guest Posted January 11, 2008 Report Share Posted January 11, 2008 Much of this debate ignores the fact that many athletes succeed in spite of their training not because of it. Demonstrating that a training mode is beneficial/harmful through anecdotal occurrence is not particularly probative. Best, Bill Black Cumberland Foreside, Maine =================== Re: High Intensity Training? Bravo, , The genetically gifted athletes at any of the top 25 D1 football schools will excel regardless of, or in spite of, any training protocol presented to them. So many programs in the NFL and the big football schools are using HIT because it's an easy, " don't F*** them up " approach. The players won't get hurt lifting submaximal weights for 1 or 2 sets, on machines. The players natural athletic talent will shine if they aren't tired or sore from lifting. They won't improve optimally and may get injured due to underwork by the accessory musculature while on the field, but they didn't get hurt in the weight room! It's also easier to administrate if you don't have to be too concerned with sets/ reps/ progressions that must be manipulated if you're running a Westside or even a American Periodization program. A brilliant strength coach said: If you want to know who's running a great S+C program, go find the small school (or HS) coach with no budget, no resources, limited talent base but still has players improve and excel. That's who you want to listen to. One more point- at the 2000 NSCA Nationals in Orlando, a former iron curtain exercise physiologist mentioned how the Soviet/ Eastern Block scientists in communism's heyday, were laughing at the west arguing 1 set vs. multiple sets, here we are 20 years later still arguing, unbelievable to me. ================================= Quote Link to comment Share on other sites More sharing options...
Guest guest Posted January 11, 2008 Report Share Posted January 11, 2008 Much of this debate ignores the fact that many athletes succeed in spite of their training not because of it. Demonstrating that a training mode is beneficial/harmful through anecdotal occurrence is not particularly probative. Best, Bill Black Cumberland Foreside, Maine =================== Re: High Intensity Training? Bravo, , The genetically gifted athletes at any of the top 25 D1 football schools will excel regardless of, or in spite of, any training protocol presented to them. So many programs in the NFL and the big football schools are using HIT because it's an easy, " don't F*** them up " approach. The players won't get hurt lifting submaximal weights for 1 or 2 sets, on machines. The players natural athletic talent will shine if they aren't tired or sore from lifting. They won't improve optimally and may get injured due to underwork by the accessory musculature while on the field, but they didn't get hurt in the weight room! It's also easier to administrate if you don't have to be too concerned with sets/ reps/ progressions that must be manipulated if you're running a Westside or even a American Periodization program. A brilliant strength coach said: If you want to know who's running a great S+C program, go find the small school (or HS) coach with no budget, no resources, limited talent base but still has players improve and excel. That's who you want to listen to. One more point- at the 2000 NSCA Nationals in Orlando, a former iron curtain exercise physiologist mentioned how the Soviet/ Eastern Block scientists in communism's heyday, were laughing at the west arguing 1 set vs. multiple sets, here we are 20 years later still arguing, unbelievable to me. ================================= Quote Link to comment Share on other sites More sharing options...
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