Weightlifting and Commentary On a Yahoo/Stack Article

Here is the article:

http://sports.yahoo.com/news/build-muscle-fast-strength-size-091551915.html?bcmt=comments-postbox

Strength, size, or functional athletic ability? This is the choice when it comes to weight lifting. Is weightlifting an adjunct to another more important goal, being a performance athlete? Is it a means to an end, sheer mass and bulk to be cut for aesthetic purposes? Is it just to be heaviest lifter in the gym or lift as heavy as you can?

There are many paths to fitness. Your goals will determine what defines that fitness. The power lifter and body builder are in terrible shape for a 100M race or any running. The marathoner won’t be placing in the shot put tomorrow.

The performance athlete will have the most difficulty, figuring out what type of lifting can be successfully time managed into the rest of the skill sets specific to their sport.

I prefer, power lifting over bodybuilding, since power lifting has performance standards. But the pinnacle of general fitness is, decathlon or fighting sport training. Any decathlete or fighter would destroy a bodybuilder or power lifter, in almost any sport or skill oriented athletic event, except posing or maximum lifts, and some could actually do better than either in olympic lifts.

So if you are sculpting to look cute, your lifting path will involve a lot of sets and a huge number of isolation lifts. If you are lifting for absolute maximal strength, you will require fewer exercises, with a great emphasis on compound lifts (lifts requiring more than one joint or articulation). The performance athlete is more likely to require more explosive olympic style exercises (snatches, power cleans, clean and jerks and variations on those themes, for coordinated power, these lifts are either full body or very close to being full body.

When it comes to time management, the olympic type of lifts are the best, they are full body and jack up the heart rate almost as much as sprints. To check whether this is true for you weightlifters, try taking a one hundred lb. bar from the floor overhead twenty times with no break and in less than 45 seconds doing power clean&jerks. At age 56, I have done 135 lbs. 19 times, 185  6 times, and 225 lbs. once, and can do a standing military of 175 lbs. This is not weak for my age group. One major reason that strength increases from this type of training, that is not mentioned is the increase in anabolic hormones, caused by the increased total percentage of muscle mass being used at near absolute capacity, something alternating dumb bell curls will not do, thus the importance of leg work. My clients and I get a bigger anabolic impact from 15 minutes of quality lifting and loaded ballistic movement, than most lifters do in 90 minutes, diddling around with a bunch of time wasting isolation exercises. If you are younger, you should be able to do better. As always, before doing any type of exercise, make sure you have clearance from your M.D., and consult with a personal trainer to guide you on your path to health, and fitness, not just strength or aesthetics.

 

Edward Troy, personal trainer

http://www.aspenvipinternational.com

Is Loaded Movement Training the Future of Fitness?

Is Loaded Movement Training the Future of Fitness? This article is truly an excellent guide for trainers, who want to be on the cutting edge of fitness, that want to deliver a product and results that allow people to be in life. I have been training my self this way since 1984, and clients this way since 2009. This is at odds with how the body builder personal trainers do things. While my clients can jump into most outdoor sporting events and activities without worry, the body builder carrying superfluous body mass, can’t even think of “going for it.” They are never seen, except in the gym, and unfortunately for performance parameters, frequently in machines. Body building has no place in performance athletic events.

I disagree on the use of barbells, and how useful they are for fascial conditioning, as long as they are used for explosive lifts. We use dumb bells, barbells, body bars, medicine balls, heavy bags, bicycles, ripcore fx, the track and more. Last year a 5′ 10″ 55 year old power cleaned 225, while weighing 215, and then jerked it, and in the same year sprinted a 27 second 200 meter dash, was challenged by weight lifter friends to Romanian dead lift 315, and did it 5 times! This is a lift he hardly ever does, yet could do it on demand. His friends are at least 15 years younger and are more than 25% more massive, and the challengers are not obese people.

My clients jump into all kinds of activities, sports and events from cross country skiing, alpine skiing, white water rafting, fight sports, scale 14ers, adventure racing, tennis and more. I have a 115 lb. very small framed girl, able to take two 40 lb. dumb bells overhead from the floor and does adventure racing, with no pure distance running (another topic for discussion).

Traditional strength training, with a focus on concentric movement, is confined to an occasional set or two, and is never more than an adjunct modality for fitness. The tried and “true” classic “power” (a true misnomer) lifts have their place, just not a big place. In fact, all types of weight lifting take less than 15 minutes, out of an hour of training. I prefer to use my Integrated Full Body Athletic Movement system (IFBAM). I rejuvenate my clients, and they are able to perform amazingly well.

My question for the reader is; why would you still use antiquated and anachronistic training for inferior results, weight loss, health and fitness performance? Get a trainer who can train you to do something athletic and cool, something you can brag about, look at what I did.

I want to congratulate Pete McCall, M.S. as a contributor to the American Council on Exercise  (ACE), for this fine article, that may illuminate the fitness world.

Edward Troy, ACE certified personal trainer

http://www.aspenvipinternational.com