Single Factor Training

Discussion in 'Strength-Specific Training (SST)' started by Joe G, Sep 9, 2005.

  1. NWlifter

    NWlifter Active Member

    Takes longer to aquire. But goes away faster

    Misunderstanding again...
    The stage where hypertrophy is the primary means of strength increase is after a period of learning.

    If you read a lot of this stuff, like Komi and Enoka, Siff, etc. For some odd reason, the largest percentage of strength comes from neural coordination for beginners, then intermediates find it from hypertrophy, then advanced seems to gain slower but most is from neural and coordination fine tuning.

    Exactly. That's why I wanted to throw it out, then all your left with is hypertrophy. Unless one is competing, just gaining strength isn't as important.

    It's about all that's left.
    You have coordination/neural and you have physical hypertrophic changes. Without significant hypertrophy, all you have is a way to display more strength through coordination of the lift.
  2. Aaron_F

    Aaron_F New Member

    but when you say
    the learning time for complex movements lasts longer doesnt exactly make it clear.

    but advanced cannot improve neural or hypertrophy, so your at a limit on both ends. ;)

    I wonder why I said getting bigger is the easiest way to get stronger :D
  3. NWlifter

    NWlifter Active Member

    I can't argue with that, since it took us 2 days to get that straightened out LOL

    Limited, but yes advanced can increase neural and hypertrophy, just to a lesser extent. There is always a neural component to strength but not always a hypertrophic component.
    Neural/Coordination seems to ramp downward
    Hypertrophy seems to ramp up then down

    Ummm... I dunno LOL ;)
  4. Actarus

    Actarus New Member

    The TI studies might be wrong (they might not use electro stimulation with enough 'power') ! Apparently it's possible to induce SUPER HIGH INTENSITY contraction with compex machines.

    Contractions which are so intense that even people who can squat 150-200kg could barely resist to the pain induced and others people had to maintain the legs bend to avoid knee injury.

    Compex can go up to 150hz !
  5. NWlifter

    NWlifter Active Member

    Monkey wrench though... in humans, force maxes out around 60hz. If you look at rate coding/force graphs, the increases from 60hz on up is so close to zero it's almost immeasurable.

    Now in animals, their muscular force increases as the frequency goes up, even beyond 100hz.

  6. Actarus

    Actarus New Member

    You should try one of thoses compex machines to see if you can really have such contractions volontary. Don't forget that with external stimulation the inihbition is 0 you can use maximum force !
  7. NWlifter

    NWlifter Active Member

    True, that's where some of the differences come in, with inhibition. Especially with compound movements.
  8. Joe G

    Joe G New Member

    OK....I've got another strategy question for you guys that have run Single Factor before.....

    On Friday I got 215 for 3, however today (Monday) I was supposed to get it for 5 and only got 3.

    Do you think I should raise the weight for my set of 3 reps on Friday anyway? Or just stay with the 215 until I can get it for 5 on a Monday?

    I was thinking about trying to get 220 for 3 instead of my usual 10 lb. jump.

    What do you guys think my strategy should be?

    Joe G
  9. Jester

    Jester Well-Known Member

    From what I've read you should go for 215lbs on the triple again.

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