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Integral Strength

Integral Strength is THE forum for learning and sharing how strength training can be leveraged as one of the most potent and powerful forms of integral practice.

This pod is committed to bringing the full depth of strength training into the spotlight! Here’s just a few topics this pod will be exploring:

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Share your insights as well as learn from a multitude of strategies to deepen your strength training.
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  Marc : Shadow Dancer

The power of the drop set

Marc said Nov 24, 2008, 3:07 PM:
 

For the last 2 weeks I've been wondering why I've not really seen any noticeable difference in my physique from arriving at week 6. And then, tonight, it clicked. The drop set. And the power of changing weights.


Let me explain how I see this from my padawan view from week 6.

A lot of my training so far has focused on being REALLY slow but lifting weights that although were difficult, they didn't really challenge me all too much. Then, I actually took some time to read S4L PROPERLY and realised that I was just using the same weight all the way through. Even for the drop set. So, the last 2 strength training workouts, I changed it up. I increased the weight as my routine went through (making my form SO much more sloppy but requiring a much greater presence to what was going on) AND, I realised that drop sets are called drop sets because you drop the weight on the second set.

The way I see the drop set, you're working out your arms and getting them into a big contraction from the heavy weights (that are a real test for me to push) and THEN you're using smaller weights to HOLD that contraction and go deeper. Would this be anyone else's experience? It's like the heavier weights build something up, and then the smaller weights are more controlled ways to really dig in deep and USE that…”suchness” whatever it is. The difference is phenomenal to me. 

This is the way I see it, and it works really well (on an intellectual level anyway) but I really feel my arms get so much more fatigued afterwards. To the point that now, I sit here more fatigued in my arms than I have been since starting this.

Part of me is mad that I didn't get onto this earlier and may not have gotten as much out of the last 5 weeks as I could have. But part of me is like “Whatever, wow! Embrace it”

Just wanted to share this.

Thanks,
Marc
 

Re: The power of the drop set

Damon [no longer around] said Nov 25, 2008, 4:28 AM:
 

Marc

Thank-you for sharing this with the group, I find it interesting how people are using the broad framework of FIT within the different forms of training.

To continue on this theme there is a principle in training called “general adaptation” that recommends changing the rep, set, weights, exercises, speed and pace so the body (mind and spirit extended also to this principle) never has a chance to adjust to the tension that is applied.  Change when necessary to avoid routine, and keep the body and spirit adapting to different sensations and experiences.

If you want to take this principle to the next level I recommend having a read of the following link and quote on EDT or Escalating Density Training:

http://www.staleytraining.com/articles/charles-staley/edt-for-maximal-strength-development.htm

To a lesser degree, MxS improvements also lead to higher levels of aerobic fitness, agility, and dynamic mobility. And to point out a sadly-overlooked fact, MxS development is a precursor to lean-mass gains, since fast-twitch motor units have much greater capacity for hypertrophy than do Type I MU's. And needless to say, all MU's must be recruited before they can be trained.

Traditional MxS training involves the use of maximal or near-maximal loads, typically 90% of 1RM and above. The maximal-load method has validity and a proven track record for results. However, load is only one-half of the equation, since it is tension- not load- that provokes anatomical adaptations leading to MxS improvements. These adaptations include improved inter- and intra-muscular coordination, as well as more efficient rate-coding.

Tension of course, is the offspring of load and speed. High loads, performed at (unavoidably) low speeds produce high tensions- that's a given. Less appreciated however, is the fact that moderate loads, moved at high speeds, also lead to high tensions. So as it turns out, there are two distinctively different methods that can be employed in your quest for MxS. Given what we know about the importance of variety for the sake of preventing physical and psychological stagnation, why not employ both methods?

I have found EDT training  conducive in a FIT training philosophy of going deep into intensity for short periods of time, and extended period of rest into a deep reflective state.  Its highly efficient, powerful, however leaves enough space for witness state to emerge.

The EDT for me works best with Olympic and power lifting movements and it is recommended if you are to experiment with this training that you are familiar with the basics of these lifts in a conventional sense before embarking on an EDT program.

Strength and spirit

Damon