Title : The myth that more is better
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The myth that more is better
By Shane Trotter Breaking muscle
Look around you, and is surrounded by people telling you "more is better". This line of thinking is also prevalent in the minds of athletes as they approach training. Unfortunately, it has led to an epidemic of Tommy John (surgery UCL) in baseball and a culture that believes that the approach of madness and CrossFit get-les-tired training is the point of each workout.
In the rush to do more, the real point is lost and not get the results we want. We get in a hurry or miss essential, and nothing sticks. We train too many competing objectives and we ended up tired, with nothing to show for our work. It's time we examine and refute the various fallacies related to the myth of "more is better."
Error # 1: Do more in less time
I work with all sports teams in a high school with limited space and facilities. By necessity, I have to do more in less time. However, placing emphasis on doing this can cause more harm than good. Many coaches and lifters fans approach their allotted time as a test to see how many exercises can be finished in a given period of time.
By running the pace, do not enjoy quality repetitions. A good representative is much greater than five bad, but often this is lost. What must be understood is that not all work contributes to improve. Running a mile doing his 40-yard dash faster in any case, that could make you slower. You must train the specific goals you want to achieve.
This is known as said (specific adaptations to imposed demands). A volleyball athlete needs power and strength, not a good mile time. In planning training an athlete of power, it is important to lay a solid foundation and then progress to low reps and heavy weights or high-speed movements representative on the strength and energy end of the spectrum. Training for these objectives requires complete rest between sets, anywhere from 2-5 minutes. No need to review it again. This is how you become stronger and more powerful.
If you have limited time, it is advisable to use the time between sets of exercises keeping the band, extensions terminals knee, or exercises dynamic mobility, the elevator is not fatigue of focus. But athletes only hurt themselves when they emphasize get 4 sets of heavy squats performed in 8 minutes. This approach does not allow for ATP and CP in the body parts. Form degrade, and default elevation changes from the end of the power spectrum of force to end hypertrophy. The intention is good, but the result does not reach its target by a mile.
Maximum working in minimum time has its place, but only if it is in line with its objectives.
Error # 2: move more weight
is a common assumption that athletes are not working hard unless they are often striking failure. Many coaches believe that all their work in facilitating an elevator is to ensure that each athlete performs failure in each set. I have seen programs are all on a shelf lift off Max stronger so that no time is lost switching athlete pesos (because remember, you have to do more in less time).
Similarly, these programs will have another elevator that is not correlated with max. For example, training can be "3 sets of pull ups to failure - should hit at least 8." What do you think would be the way? It is the muscle group and the movement pattern being trained as athletes flail kicking or have your partner push them up on their knees?
Let me be clear. It is the primary form in each elevation
Take time to teach athletes joining the perfect shape, and they will be stronger, more disciplined, and more resistant to injury you may have thought possible. As Greg McKeown, author of The essentialism says: "With the right routine in place, every effort produces exponentially greater results."
No athlete can maintain a long-term program that constantly or she requires to hit absolute failure. And it would not be a successful program, even if he or she could, because it would fry the nervous system. recognized pros coach, Joe DeFranco, going so far as to say that it will train an athlete for years without letting the failure hit at any lift. In reality programs in a maximum weights it is 5-10 percent less than what they made in a place full of adrenaline maximum output, because the adrenaline is not there on the day to day program.
may take him this argument too far and lose the opportunity to train heavy and build a culture of resistance. This would also be a mistake. It is a sweet spot that must be found and take an intelligent mature coaching staff. there will still grind-it-out, hard training sessions. However, it should never be at the expense of form or an intelligent plan.
Error # 3: More generally make
The last of the fatal flaws in the myth of "more is best "is totally understandable that make generally better idea. For example, if I do a workout in the morning and afternoon, I'll get better twice as fast.
In our competitive world, it is logical to think that if there is a gap between where I am and where that person is, I have to put in more hours to catch up. The problem is that if a new elevator decides to raise seven days a week in their attempt to get stronger, in general, your body is overloaded and not build muscle as fast as someone lifting four days a week.
The body follows the principle of the general adaptation syndrome (G.A.S.). There are three steps:
- The body is alarmed by training and is flooded with hormones to help overcome the challenge.
- Next, the body enters the phase of resistance and, if carried out proper recovery, grow better adapted to the specific stress incurred (the principle).
- If the body is not allowed to recover and stress continues, the body enters the stage of exhaustion and breaks.
This last phase is characterized by the current epidemic of Tommy John among young pitchers. Today, every parent seems to feel it is their job to be advertising company of his young pitcher. Coach's advice is ignored and instead, they place your child throughout the year, not even close to the recommended four months off amount. His pitch count of summer league are dangerously high. In the fall, plays soccer during the week and then throws the weekends. Finally, after not taking into account rest periods or maintenance programs for the arm, parents were shocked to hear he has a tear in the UCL.
where more is actually better
So if you have a gap in performance you want to quit and are willing to work tenaciously to your goal, how to achieve this goal?
- First, consult a qualified certification from sports performance coach. he or she makes a clear plan progresses intelligently and has its specific needs and constraints into account. The plan should address the power and strength, but also the speed, agility, reaction, balance, reducing injuries, and mobility. Mobility may be the case that more is better. And it helps speed recovery and should be routinely worked a couple of times a day for best results.
- Then make sure you're eating properly. More fruits and vegetables are almost always a good thing. Many athletes are unaware that require many more quality calories to achieve their goals.
- Get the best recovery possible. Take time to foam roller, find hobbies that help eliminate stress and sleep 8-10 hours every night. Remember that most of the strength and positive body adaptations take place during recovery, especially during sleep.
do these things and are likely to avoid injury or burnout. You will build healthy habits that benefit from life and more success in the pursuit of their sporting goals.
Working the most elegant
While I am confident coaches who emphasize the work ethic, planning and stays true to the fundamentals are essential. We live in a reactive society, driven to do everything all the time. Most athletes would be better served by a simple plan with a disciplined approach to tempo, rest intervals, and form. The workouts do not have to be complicated, and do more, not get more.
A much better approach is to do less, but do it better. Be consistent, focus on the essentials and find ways to bring an enthusiasm for their work. This is the secret behind making dramatic improvements.
Source: https://breakingmuscle.com/advice-for-athletes/the-myth-of-more-is-better
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