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โพสต์: 19 พ.ย. 2010, 08:55
จาก RBR.com_459
Error No. 1: Emphasizing High Repetitions
By Harvey Newton
Research in resistance training has shown this for some years:
1-6 repetitions create strength
8-12 reps foster muscular growth
15+ reps build muscular endurance
In other words, if you want to get stronger, add weight. And as a result, reduce repetitions. (A repetition is one full movement of the exercise.) If you train with high repetitions, guess what: You really won't get stronger at all.
This is not a black-and-white issue. There are various shades of gray. But that's the basic picture. Weightlifters and powerlifters -- the ultimate strength/power athletes -- train almost exclusively with repetitions below 5.
Many cyclists, however, think if they put more weight on the bar they will "bulk up."
Not true! Getting heavier is a result of calories in vs. calories expended, period. Low reps do not cause a person to gain weight or size, period again.
Unfortunately, most cyclists spend far too much time training muscular endurance in the weight room. True, endurance is one key to better cycling, but muscular endurance is best achieved on the bike, not in the gym.
Getting stronger should be your only reason for being in the weight room. Do this by adding intensity, i.e., the amount of weight you're lifting.
Error No. 1: Emphasizing High Repetitions
By Harvey Newton
Research in resistance training has shown this for some years:
1-6 repetitions create strength
8-12 reps foster muscular growth
15+ reps build muscular endurance
In other words, if you want to get stronger, add weight. And as a result, reduce repetitions. (A repetition is one full movement of the exercise.) If you train with high repetitions, guess what: You really won't get stronger at all.
This is not a black-and-white issue. There are various shades of gray. But that's the basic picture. Weightlifters and powerlifters -- the ultimate strength/power athletes -- train almost exclusively with repetitions below 5.
Many cyclists, however, think if they put more weight on the bar they will "bulk up."
Not true! Getting heavier is a result of calories in vs. calories expended, period. Low reps do not cause a person to gain weight or size, period again.
Unfortunately, most cyclists spend far too much time training muscular endurance in the weight room. True, endurance is one key to better cycling, but muscular endurance is best achieved on the bike, not in the gym.
Getting stronger should be your only reason for being in the weight room. Do this by adding intensity, i.e., the amount of weight you're lifting.
