I made this sometime ago to simply illustrate the change in strength in someone when beginning. The longer you train you more hypertrophy needed to get stronger…. and the more time you’ll spend in front of a mirror.
Tomorrow will be high rep “Strength.” There is a continuum that strength and conditioning follows, and this is arguably, in the exercise science world, not rep schemes seen in strength building. But, I believe there is value in the strength spectrum to do higher rep sets at heavy loads. This is more traditionally a hypertrophy set where we are building muscle size and sustainable endurance sets with lighter loads… but we are CrossFitters, and we like to lift heavy and go HAM!
The Science. Your muscle contraction can only maximally produce about 80% of muscle fibers. You are too strong to contract all of your muscle fibers… you’ll literally rip your muscles to shreds! The cross sectional area of muscle of both males and nonmales can generate the same amount of force…. meaning, muscular force averages 3-8kg of force/cm’2. This is regardless of gender. Muscle physiology is the same in BOTH genders (this is true for all different types of muscles too… type I slow oxidative fibers, type IIx fast glycolytic fibers [also known as b, c, or d], and type IIa fast oxidative fibers [these use oxygen opposed to type IIx). I’ll let you ponder over that one… buah hahaha!! There is so much in our design that we can write a book here… which there are… many books! Ever wonder why ring dips and mu’s are so difficult for women? It just comes down to quantity and quality (the cause has to do with muscle fiber type arrangement and fiber recruitment patterns). The absolute strength difference in upper body for women is about 1/2 strong as males. The lower body is about 70% as strong as males, and about an overall 2/3 difference in strength. Buuuuut, in youth the research is a little different. gender comparison among the youth in ages 7-17 years old, the strength (relative to height) have no differences in leg strength! Another “But,” but, if they were to start exercising we would see the change. One more cool little nugget. There was a Russian study done to determine the best strength program, or what would be the best program. Through different reps, sets, and the various types that were studied, the only significant outcome that was concluded was that the strongest athletes lifted heaver more often and the fastest athletes were the faster in training! Simple… and shocking but not surprising. Give your best in the what you do and it is the effort put in that determines the receiving benefits.
Muscles produce heat, which basically means you have a “hot” body! haha
10th Of June Year 2019
2×20 Back Squat
2×10 Front Squat
3 Rounds for time:
15 Handstand Push-Ups
9 Sumodeadlift High Pulls @135/95
EMOM 15 – Alternating
Min 1: 1 Round of Mancho Man (3 Power Cleans + 3 Front Squats + 3 Jerks)
Min 2: 5-10 Strict Pull-Ups
Min 3: 30 Sec Handstand Walk Practice