Edited by Dr. Dario Mirra
Introduction
Bodybuilding has a wealth of methods, theories and exercises, of a monstrous volume of knowledge.
Why high repetitions
The exploitation of exercises belonging to Weightlifiting and Powerlifting with a high number of repetitions is one of these theories. These two disciplines, belonging as well as Bodybuilding to the category of Weightlifting, use as exercises, the pull and the momentum for Weightlifting, and Squat, Bench press and Deadlift for Powerlifting.
The exercises belonging to Weightlifting are called power lifts, as they move high loads in a very short time. Everyone knows the formula
P = F x V
Where power is given by the product of strength and speed, a parameter that finds one of the greatest correspondences with this physical quality in this sport and in its two exercises.
Powerlifting, on the other hand, uses what are called strength lifts, as this physiological capacity, and its maximum expression, is used to perform these lifts.
Such lifts, whether they belong to Weightlifting or Powerlfiting, have three aspects to maximize:
- Energy aspects.
- Muscular aspects.
- Technical aspects.
As for the first two, they are peculiar to every sport, for example if I perform a flat bench, it will not work on strength regardless, as a flat bench, but the parameter on which I will act will depend on the working time, on the recovery, by the number of repetitions.
The technique, on the other hand, is given by an "optimization from a coordinative point of view of the gesture, which should always be the same, whether one hundred repetitions or just one are performed.
Obviously this is theoretical, because the technique, even if perfect, will start to get a little dirty as the repetitions increase.
It is easy to see good level Powerlifters try their hand at a Back Squat with five repetitions, film them and notice that all five performances are perfectly the same and overlapping the previous ones.
But surely the average user of a fitness center, as well as a good Bodybuilder, will not have this characteristic, for obvious reasons, as a perfect gesture requires years of work under the supervision of expert eyes. Second, perhaps such a qualitative exasperation. , for an average person who trains it is a bit excessive. In the third hypothesis, it is easy to see how complex, multi-joint exercises involve different chains of muscles. Muscles of different sizes, therefore of different strengths, with a composition of fibers for some more of type I, for others of type II.
How can you perform a deadlift, for example with twenty repetitions, and perhaps expect an equal performance and the same yield time, when comparing the quadriceps muscles, and possibly the rhomboid muscles?
And let's think about what can happen in a similar way when you perform a tear with a high number of repetitions, in which the different muscles should work at maximum speed and with a fluidity of dynamic, isometric and decontraction contractions, which certainly cannot. occur when fatigue begins to build up due to the high number of lifts per set.
Furthermore, performing these exercises in this high repetition mode could create alteration of the coordination pattern, with a possible deterioration of performance when using these exercises and methods as a means of physical preparation for a particular sport, for example rugby, l "athletics, etc ...
Conclusions
Using multi-joint exercises with a high number of repetitions on the basis of the above is a methodology that must be used sparingly, bearing in mind what needs to be done, the responses to such a training stimulus, the adaptations it creates, and its applicability to the concrete case, whether it is the average user of a fitness center, an expert bodybuilder, or an athlete who needs to improve any parameter of his performance.
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