“A muscle that has been brought into prominence and condition by means of Muscle Control is full of energy and resistance, ready to work, and well fortified; whereas the muscle that has been tired by heavy work is usually lacking in resistance, and jaded.” - Maxick
“This is the reverse of the old fashioned method which often defeated their objects by exhausting the user.” - Maxick
Time to Workout
Lengthened Partials Transition
Energy Spectrum
Wrap Up
Time to Workout
Maybe it’s due to all the years of staying active or the variety of things I’ve engaged myself in but I have an awareness of the ways certain forms of training affect not just numbers on the board or recorded times on a sheet, but how it makes me feel.
I recall being a plebe(freshman) at the Naval Academy(the boat school) and going on a longer run for our morning workouts because we pissed off one too many upperclassmen and then had to stay awake for the rest of our classes throughout the day. The following video is one of the few accurate onscreen depictions of what a day was like at the boat school.
Fast forward to my time in Okinawa, my first battalion commander loved to run. Every Friday was a battalion run no shorter than 4 miles. At various times he and his Sergeant Major would pick up the speed( sometimes approaching a sprint) at random leaving a “Trail of tears” which was what we called that gaggle of Marines that fell behind because they couldn’t keep pace.
His Sergeant Major, before our runs would love to order the battalion into holding the plank position for a few minutes.
This might be part of the reason I don’t focus on isometric holds that much…
…Unless it’s combined with an overcoming isometric.
In order to improve you have to devote more time. But how can one devote more time if we’re all running out of time?
I didn’t get any benefit from it anyway. When I eventually left the Corps and shortly thereafter they switched to the plank for their physical fitness tests I was like,
“Dang…I left at a good time.”
I’m aware that crunches can hurt people’s lower back. Hearkening back to my muscle imbalance post, muscles trained in isolation can be a recipe for disaster. With crunches and situps the lower back, the booty, and the hamstrings don’t get the proper stretch/relaxation they need while the front abdomen and upper quads are generating tension. If I was still in I’d work to transition the Corps to knee raises….
or various forms of hanging leg raises.
This is why I believe that it’s important to find a workaround. Work smarter, not harder. Use most of the time that you have.
Lengthened Partial Transition
In a previous post, I mentioned a workout I was doing to mimic or come close to what I was doing back in college. Although I had made some progress toward weight gain I now realize that there was a significant drain of my energy after each workout. I was still able to do work, write articles, and various other things but I felt a little lethargic.
When I’ve been transitioning ( my workouts…not my body) these past few weeks I noticed there wasn’t as big of a drain and in addition to this greater weight increases. I could go into each workout ready and willing to send that stimulus for growth. Heck, sometimes if I felt like it I would stop by a nearby park and bust out a set…
Energy Spectrum
Due to my own body, the writings of old-time strongmen, and some recent scientific studies I put together my own spectrum of the types of training that although they can facilitate physical improvements, vary in the amounts of energy they take out/give back.
Someone - Of course, you would frame tension-based training as being the most beneficial on this spectrum you’re trying to sell your book!!!
Me -
Although they all, “Work” the days following such training protocols can leave your muscles with a sluggish or, “Jaded” feeling which I believe can slow one’s progress.
I believe I’m getting closer to what those in physical culture talked about by storing up energy or pacing oneself in a workout so that you come out of it stronger than when you went in.
What I’ve found with lengthened partials, is that I reach fatigue a great deal quicker, I put on mass a great deal quick, and I regain my energy after a workout a great deal quicker. 1 x 16 lengthened partials of One Legged Squat take less time and is far more effective than 2 X 20 One Legged Squats with a full range of motion.
I’m not advocating lengthened partials(unless you want to) but I am trying to show yall that there are myriad ways to train our muscular system in a more direct manner.
Wrap Up
The human body is amazing. The right inputs are not always what we’ve been told. Unless it’s for mental toughness or as a form of punishment(hazing) for your lower classmen, workouts leaving the trainees drained are not beneficial.
Thank you for making it to the end and let me know your thoughts below.
Until next time…
I like the barre work because anyone can do it right out of the box. That makes it very empowering. Better than being the only one who can’t keep up.
Oweee. My knees hurt just watching those one legged squats! I’m truly amazed at what men can do!! In Barre work, raise up high on the ball of your feet (high heels), then bend your knees to lower down to an uncomfortable position, from there, raise up an inch and down an inch. Your legs will shake depending on the strength of your quads. Continue one inch up and one inch down until you shake, then stretch.
I hate planks….