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least one set of 10 RM each sports movements - such as swinging
session. (I'm not going to go into a bat, throwing a ball, running -
details on etc.
this - this is what studies have The concentric part of the movement
concluded - take it or leave it). should be done as fast as possible
For -
those who do not understand - this however this does not mean to
means that you should do one set 'jerk' the weight - it is also very
with important that the movement be done
enough weight so that you are only in a 'smooth' manner. This is
capable of doing 10 reps. You may important - 'jerking' the weight
mix may cause an increase in strength
up the sequence any way you like, due to
examples: 3-6-10; 12-11-10; 3-10- neural factors - but it is not the
12; best way to increase muscle size.
10-10-10. Any combination is
acceptable - just do 1 set of 10 RM FREQUENCY
each
time. (Side note: I myself am not Benefits from PRE can be achieved
exactly clear on the point of doing by training a muscle(s) as little
one as
set of 10 each session but shall once a week. The best results for
continue to research this point - I the TRAINED individual APPEAR to be
believe that it may be important as training a muscle no more than 3
a 'control' as much as any other times a week, HOWEVER THIS IS NOT
factor.) CONCLUSIVE - it is possible that
training more or less may have a
PROGRESSIVE SMALL
advantage - the new trainer can get
The progressive part of PRE means best results training a muscle up
that it is very important to to 5
increase times a week.. Another possible
your 'load' on a weekly basis. Your shocker - training when muscles are
10 RM is the control. You must 'sore' may help speed recovery and
increase the amount of weight you is recommended - however you should
use for your 10 RM each week by at not
least train to the point of causing
a small amount 'pain' (or if you are already in
'pain').
SPEED Working a muscle that is sore -
even one that has been injured -
Shocker number two - it has been will
shown that fast movements cause the muscle to recover much
(contractions), more rapidly that resting the
produce the greatest increases in muscle -
strength and growth. This really you must know the difference
should between pain and soreness however -
not come as a surprise. The speed and
of movement when lifting a weight should not do anything that will
that cause pain. (If you are recovering
you are only capable of doing 10 from
reps with, even performing the reps an injury please be sure to follow
as your Doctors instructions.)
fast as possible with good form, is
still very slow compared to many
