Three "types" of exercises?

[PrimaDeeva]

Somewhere along my training journey I met someone who said each bodypart should invole three types of exercises. Does anyone know what this is alluding to? A strength exercise, a definition exercise and something else?

Whether you agree with the concept or not, I'm just trying to find more information.

Persevere!

[HoosierBoy]

What exactly would a "definition exercise" be?

[Rachel_n_SD]

Originally Posted by PrimaDeeva

Somewhere along my training journey I met someone who said each bodypart should invole three types of exercises. Does anyone know what this is alluding to? A strength exercise, a definition exercise and something else?

Whether you agree with the concept or not, I'm just trying to find more information.

Persevere!

i have no idea, he's probably just saying that you should train in all rep ranges (strength, hypertrophy, endurance) to get the most well rounded physique.

[nitrored]

I thinking you mean hypertrophy(12ish reps), strength(8ish), and power(3ish)?

[papi93]

Originally Posted by PrimaDeeva

Somewhere along my training journey I met someone who said each bodypart should invole three types of exercises. Does anyone know what this is alluding to? A strength exercise, a definition exercise and something else?

Whether you agree with the concept or not, I'm just trying to find more information.

Persevere!

Three types of training phases possibly: endurance, hypertrophy, strength/power.

[Defiant1]

Originally Posted by PrimaDeeva

Somewhere along my training journey I met someone who said each bodypart should invole three types of exercises. Does anyone know what this is alluding to? A strength exercise, a definition exercise and something else?

Whether you agree with the concept or not, I'm just trying to find more information.

Persevere!

Power, size, definition/pump is what you are thinking of I believe?

[nitrored]

Lol... all sorts of different labels. I think the point is your suppose to use different rep ranges.

[Rachel_n_SD]

Originally Posted by nitrored

Lol... all sorts of different labels. I think the point is your suppose to use different rep ranges.

that's what i said, you damn idea-stealer

[Jonnyboy81]

Bench press, curls and sit ups, obviously.

[Defiant1]

Originally Posted by nitrored

Lol... all sorts of different labels. I think the point is your suppose to use different rep ranges.

There is something though to the exercise choice....

To discuss it will open up a huge can of worms.

[Rachel_n_SD]

Originally Posted by Defiant1

There is something though to the exercise choice....

To discuss it will open up a huge can of worms.

don't go there...

[nitrored]

Originally Posted by Rachel_n_SD

that's what i said, you damn idea-stealer

LOL... i knew I couldnt come up with that one on my own

[Rachel_n_SD]

Originally Posted by nitrored

LOL... i knew I couldnt come up with that one on my own

just don't let it happen again!!!

[PrimaDeeva]

Originally Posted by Defiant1

There is something though to the exercise choice....

To discuss it will open up a huge can of worms.

That was how I understood it at the time, however, no specifics were discussed then either.

Inquiring minds......as long as it doesn't start an argument.

[W8isGR8]

Stretch position, peak contraction, mid-range?

[NormChow]

Originally Posted by W8isGR8

Stretch position, peak contraction, mid-range?

This is exactly what I was going to post! Steve Holman (I believe) talks a lot about it in Ironman and has a few books out on the subject. I did one of his workouts a few years back and it was ok.

[TheStuddMuffin]

Originally Posted by nitrored

I thinking you mean hypertrophy(12ish reps), strength(8ish), and power(3ish)?

1-6 Reps: Power & Strength
6-12 Reps: General Hypertrophy
12+ Reps: Endurance

[nitrored]

Originally Posted by TheStuddMuffin

1-6 Reps: Power & Strength
6-12 Reps: General Hypertrophy
12+ Reps: Endurance

meh... I agree and I dont...
it hardly matters what you call them.

[Briggsy]

i think he is refering to the old school (schwarzenegger) idea that too bring out the best in a muscle you must isolate each individual head. it was quite commen back in the day for some to say do over head tricep extensions, kickbacks and french presses. same with biceps, calfs abs and so on.

it is basicly an idea where you hit each muscle from a mutlitude of angles to ensure as many of the muscle fibres are stimulated as possible.

[Defiant1]

Originally Posted by PrimaDeeva

That was how I understood it at the time, however, no specifics were discussed then either.

Inquiring minds......as long as it doesn't start an argument.

Basically:

A POWER exercise will be done at reps less than 5. BUT...it is going to be a multiple joint exercise, that can be executed at maximum speed and still hit the targeted muscle.


A SIZE exercise will be an exercise that allows the target to contract with maximum action/myosin leverage-essentially an exercise that works the target through its "mid-range" of movement with maximum leverage.

OR and a big OR, and exercise that targets a PORTION of a particular muscle to acheive mass in a TARGETED area.

A DEFINITION exercise is an exercise that targets a muscle almost exclusively, with continuous tension, done it high reps.

Obviously, there will be some overlap.


Sits like Bruce Lee in "Enter the Dragon", nun-chuku around neck meditating.

Awaits inevitable attack.

[Mtguy8787]

Originally Posted by PrimaDeeva

Somewhere along my training journey I met someone who said each bodypart should invole three types of exercises. Does anyone know what this is alluding to? A strength exercise, a definition exercise and something else?

Whether you agree with the concept or not, I'm just trying to find more information.

Persevere!

Thats Bull****. There is no exercise that will focus on one more than the other.

Thats the same thing as people saying you shoud do so and so exercises for toning.

Your muscles get bigger or smaller. Now, you should do some workouts that build strength, but that is different workout parameters, not exercises.

[nitrored]

Originally Posted by Mtguy8787

Thats Bull****. There is no exercise that will focus on one more than the other.

Thats the same thing as people saying you shoud do so and so exercises for toning.

Your muscles get bigger or smaller. Now, you should do some workouts that build strength, but that is different workout parameters, not exercises.

Did you read any of the responses?
The rest of us figured out what she meant... how could someone not be able to figure it out after all that discussion...

[aljick]

I may have heard once about different cycles/periods: definition, mass and strength.

[Defiant1]

Originally Posted by Mtguy8787

Thats Bull****. There is no exercise that will focus on one more than the other.

You are saying that a pec dec flye done as fast as possible for low reps will develop as much power as a power clean? Science says no....

Thats the same thing as people saying you shoud do so and so exercises for toning.

I'll let you answer your own question. What does tone consist of? Now...can that be trained?

Your muscles get bigger or smaller. Now, you should do some workouts that build strength, but that is different workout parameters, not exercises.

Muscles don't get bigger or smaller, adaptation is very specific. No one disputes this, this is the SAID principle.

Part of this, is that different ASPECTS will develop. Muscular endurance, strength, speed-strength, speed-endurance, etc...

AND, theses aspects develop along the range of motion being trained...

[Mtguy8787]

Originally Posted by nitrored

Did you read any of the responses?
The rest of us figured out what she meant... how could someone not be able to figure it out after all that discussion...

No, I actually did not read most of the responses on this one..

[Mtguy8787]

Originally Posted by Defiant1

You are saying that a pec dec flye done as fast as possible for low reps will develop as much power as a power clean? Science says no....

Of course not. A pec deck or fly doesnt involve very much muscle at all. I should have read all the responses, yes.. That isnt what I was saying



I'll let you answer your own question. What does tone consist of? Now...can that be trained?



Muscles don't get bigger or smaller, adaptation is very specific. No one disputes this, this is the SAID principle.

Part of this, is that different ASPECTS will develop. Muscular endurance, strength, speed-strength, speed-endurance, etc...

different aspects will be trained based on different parameters, not exercise choices. Yes, I was going quickly and did not read all the responses. I took it to mean that this guy was saying "so and so exercise will define the chest, while this one will build strength in the chest, while this one will develop power"

AND, theses aspects develop along the range of motion being trained...

--

[Defiant1]

Originally Posted by Mtguy8787

--

good I can only handle 15-20 arguments at the same time...

[ThickAsABrick]

Originally Posted by Defiant1

good I can only handle 15-20 arguments at the same time...

I disagree.

[JOHN GARGANI]

and besides:

Thats Bull****. There is no exercise that will focus on one more than the other.

MT GUY: Prema SPECIFICALLY said this:

Whether you agree with the concept or not, I'm just trying to find more information

she wasn't asking for an opinion here and I thought it was quite clear.....


one of the repliers nailed it, referring to Iron Man: this is their Positions of Flexion thingy that they used to talk about all the time in years past, which has now been replaced by their X-reps thingy.....

[JOHN GARGANI]

here is a reprint of the philosophy of POF ( positions of flexion )

The approach calls for (for a specific muscle group):

1.Performing a mid-range exercise using a compound movement.

2.Performing a full extension exercise where the muscle fibers are completely stretched.

3.Perform a short-range/concentrated exercise where you really contract the muscle hard.


As an example, let’s use a specific body part as an example, the chest. Applying this technique, you would do the following:

1.Perform flat bench dumbell presses. Be sure not to lockout your arms at the top of the movement. Bring down the weights until your arms form 90 degree angles. Press the weights back up. In this movement you will focus on the “mid-range” of the exercise.

2.Perform incline dumbell flys. Be sure to get a full range of extension. The point is to really stretch the muscle during this exercise.

3.Perform cable cross-over pulls using a pulley cable system. The point is to really contract the muscle hard on each rep.