How to construct your own workout routine v1.1

[vyapada]

Hi braindx,

An interesting study to be sure, but as the nervous system was not monitored, I see this as merely proof of the overtraining phenomenon - especially in the light of the studies in this review http://ep.physoc.org/cgi/content/full/92/2/369 which found that the central nervous system recovered within hours after a marathon and within minutes after resistance exercise.

[Steve Low]

Well, what would you call it then in terms of overtraining? It's not like the phenomena where you're tired all the time because there was no training except those 1 RM every day in a row. Surely 1 RM isn't enough to break down muscle fibers enough that an overtrained state would occur? If it's not muscles it *has* to be some type of neural fatigue...

[vyapada]

I honestly don't have any explanation off the top of my head as to the etiology. As you said, muscle breakdown markers weren't found in the study - so this seems to be out.

I'd like to say that my understanding of 'central fatigue' distinguishes 'central fatigue' from 'neural fatigue' as peripherally, excitation contraction coupling or autonomic nervous system (the sympathetic system is mentioned) may be play a role and it may not be related to muscle damage or activity in the motor cortex.

There may well be a neural explanation for this fatigue - if you could provide an explanation for the long term effects (~8 wks as cited) then I would be most grateful.

Perhaps protein accretion or another metabolic system is involved?

[Steve Low]

I have no clue. I'm as confused as you are since the one you posted and the one I posted are a bit contradictory.

[vyapada]

I don't feel that they are contradictory - the exercise intensity and volumes are completely different and so it stands to reason that systems will be affected differently also.

[KCE]

I've had this link for a while and it's one of the most useful I've found on bodyweight strength training.

http://www.corrupt.org/data/lifestyle/b ... _training/

BTW, how come this thread isn't stickied? No wonder people can't find it lol.

[Shoes Magoo]

BTW, how come this thread isn't stickied? No wonder people can't find it lol.

Cosign.

[zennode]

If you need ideas for exercises and what they look like, check out my site. http://www.xercisefactor.com

Also if any of you have video clips of exercises you do, I would really appreciate it if you would upload them. I am trying to build a massive database of exercises. Please help. Thanks.

[Steve Low]

FYI for all of you who are having trouble constructing said workout routines here is another example:

http://www.board.crossfit.com/showthread.php?t=24494

Actually construction is post 46 but read the whole thread for a background.

[Steve Low]

Starting to add revisions on this article. I have added more sections and updated some. If I am not finished with a section yet I've generally added in progress (which will be for some of them especially most of the new ones I haven't gotten to yet).

Feel free to add any comments or correct me if I'm off.. which I may be.

[Steve Low]

I put the next version (v1.2) of HTML on my new blog here:

http://eshlow.blogspot.com/

This is mainly because it's getting too big for forum posts (have to use multiple on some forums). PLUS, I am now able to add in some anchoring for easier navigation. Enjoy.

Steve


P.S. (also changed main post to reflect this).

[Son]

Wao thats cool