Scientific fact? You are pulling it out of your ass. I don't think you even understand what the word functional means. The only thing you are slightly correct about is that excess bulk can slow you down. Lifting heavy does not equate to getting big. You have no idea.
To isolate muscles and not create imbalances you need to really know what you're doing : Consistent and systematic workout Why would bodyweight exercises only have stabilising benefits for a well trained person : Let us say our boxer is performing a bodyweight exercise. The same micro motions that help to stabilize a trained joint in a long term can damege an untrained joint. This is because muscles react diferently to different loads. One load activates nerve activation another one stimulates a muscle to produce hypertrophy and the third produces physiological changes connected with durability. With BW exercises this load can become too big in an instant for a stabilising muscle (as you know movement are produced by differently (or not) trained muscles at the same time) Training on a device enables you to strengthen those tissues before proceeding to higher levels. What are the other reasons you were talking about? 1. Stabilising other joints 2. Excluding a possibly injured knee 3. Precise load Excuse my english, it's not my first language and i don't have time to spell check...
Reading wiki for a few minutes, picking a few nice words then typing complete bollox does not make you look good. You're going to have to define a "trained joint" compared to an untrained joint. Also, at what level of isolation do you switch over to compound movements?
Educate myself? We're talking extremely simple training here and you're getting it all wrong. I've never seen a decent routine which is all out isolation. The reason for this is because it's wrong and can be dangerous. Can you answer my questions above?
Ah yes, the old functional training speech. You are wrong, wrong, wrong. It is a scientific fact that your quote is wrong. Lower weights with lots of reps develop the Type 1 oxidative muscle fibers. Training explosively for short time durations/rep schemes develop Type II fast twitch fibers. I can understand scientific studies disputing certain very technical aspects of conditioning, VO2 max, but not what your quote says. This is almost a given that to develop speed, you would not want to train with lower weights and lots of reps. In studies, olympic lifters scored second to VBall players in vertical jump, hang with top sprinters in 10 meter sprints, scored second in flexibility only to Gymnasts.
You clearly know nothing about weight training I had hoped I had simply mis-understood your previous post but clearly that was not the case. If you are able to do 10-15 reps then of course it isn't a heavy load as with a heavy load you should not be able to manage that many reps, because if you could, it isn't heavy enough. Body builders use the 8-12 rep range with weights that are just heavy enough so they can do that many reps and not much more. Either you are advising doing a body building routine without knowing it or you are advising an exercise routine with low weights with a rep range that you could easily exceed which would mean the workout is about as useful as a solar powered torch.
I am a bit clumsy with my words, my bad. I meant that the tissues around the joint were not exposed to preliminary exercises cousing the lack of muscle stiffness I would say after a month (12 training units) but this is just an estimation. Listen, i'm sorry if you don't like my choice of words. I read in english and use the words i know to explain my thoughts.
I was hoping that after actually thinking about the things you're saying you'd realise just how stupid they are, I guess not.
If a bodyweight exercise is too much for someone (unlikely as I think anyone trained or not can do atleast 1 push up, pull up, squat etc.) then they won't be able to do it. Then they would do some isometric holds in different positions to get their strength to a level where they can do it. Proprioceptive training should be done aswell. At no point should an athlete attempt to isolate muscles, the body works as a whole so you need to train it as a whole. I don't understand your logic, avoid training stabilising muscles until you've overdeveloped your other muscles on a fixed machine? It makes absolutely no sense and is going to cause injury/reinjury.
Of course you can exeed the rep range, but that is not the point. The routine i proposed is circular. Exercise after exercise, try it. You will get very tired at the end.
It's very basic circuit training. What you're prescribing is entirely useless. 15 reps, very light weight, isolation - awful.
Functional means working. Getting the most out of what muscle you have . The bigger the muscles the slower the man (generaly) There is a blatant demisting return the bigger your muscles get to the increases in punching power. So shut up juicing lover. You pull it out of your ass. Then slide it back in. Then pull in back out... ...In , out , in , out ... shake it all about. **** jockey .
Here is my $.02. Even if you are cleared for weight training I would suggest two or so weeks of some simple bodyweight exercises. However, given that your doctor(s) have cleared you to training with weights again and you asked about a weight training routine, you should start with a few weight bearing weight exercises far lighter than weight you are used to. You should begin nowhere near close to failure on reps. I would use 8-10 reps of everything starting out. Now I recognize this is a hypertrophy training weight range, but for several weeks, use a load that will be far lighter than usual just to become familiar with the motor patterns of the exercises, performing weight bearing exercises, etc. If you do not do this and go into a routine full tilt with poundages or reps, you may get hurt again. GO SLOW on your progress. Then gradually over weeks/months begin adding weight, reducing reps, etc over the next month or two. I would start with Squats, deadlifts, bench presses, chins,etc for exercises. I would stay away from power cleans initially and add them later. When you are back to say 80-90%, you can look at any of the 1000 weekly posts on this forum on "developing power" or "getting stronger with gaining weight," read any of Virus's posts and follow it. He always gives sound advice and knows what he is talking about according to this stuff. Remember this, Olympic lifters perform multiple sets of 1s and 2s, sometimes 3 reps,and are the fastest and most explosive athletes on earth. Good luck
