Deadlift, mm. -> Trening & Kosthold; Verdt å lese, Utgave 66

Utgave 66 – I denne utgaven:
– Deadlift (av Mike Robertson)
– Chew On This (av James Krieger)
– Hva skal jeg gjøre for å bli raskere? Fjern bremsen! (av Eirik Sandvik)
– Because We Let Them: Part 1-4 (av Lyle McDonald)
– The New Rules of Strength Training (av Bret Contreras)

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Ukas sitat:

«Would you like me to give you a formula for success? It’s quite simple, really. Double your rate of failure. You’re thinking of failure as the enemy of success. But it isn’t at all. You can be discouraged by failure – or you can learn from it. So go ahead and make mistakes. Make all you can. Because, remember that’s where you’ll find success.»
– Thomas J. Watson, grunnlegger av IBM.

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Deadlift: En meget god og gjennomgående artikkel av Mike Robertson om markløft, dets prinsipper, varianter, støtteøvelser osv. Anbefales på det sterkeste! Dette er den desidert beste artikkelen jeg noensinne har lest om markløft.

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Chew On This: En studie fra februar 2011 fant at å tygge 35 ganger per munnfull resulterte i 12 % lavere kaloriinntak enn 10 tygg per munnfull, og gir mer data som indikerer at å spise saktere og tygge mer kan redusere matinntak uten å gå utover metthetsfølelse.

Oppsummering:
– «Article Summary: A recent study showed that taking more chews per bite resulted in less food being consumed.
– Points of Interest:
— Subjects ate a lunch test meal under 3 conditions: typical rate of chewing, 10 chews per mouthful, and 35 chews per mouthful.
— The subjects ate 12% less food when they took 35 chews per mouthful. Yet, they felt just as satisfied.
– Quotes:
— «When the subjects were asked if they could make 35 chews per mouthful a habit, most of them responded negatively.
— «This brings into question whether someone could regularly apply this advice to their eating, even if it did help them eat less.»

* Studiene:
1) Smit, H.J., et al.  Does prolonged chewing reduce food intake?  Fletcherism revisited.  Appetite.  57(1):295-298, 2011. Pubmed.
2) Cassady, B.A., et al.  Mastication of almonds: effects of lipid bioaccessibility, appetite, and hormone response.  Am J Clin Nutr.  89(3):794-800, 2009.
3) Karl, J.P., et al.  Eating rate during a fixed-portion meal does not affect postprandial appetite and gut peptides or energy intake during a subsequent meal.  Physiol Behav.  102(5):524-531, 2011.

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Hva skal jeg gjøre for å bli raskere? Fjern bremsen! En flott artikkel av Eirik Sandvik om noen viktige punkter som kan hindre optimal kraftutvikling under eksplosive bein/hofte-øvelser, som sprint.

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Because We Let Them: Part 1-4: En interessant, men langtekelig artikkelserie av Lyle McDonald om ‘behaviorisme’ – hvordan vi kan oppføre oss i respons til forskjellige situasjoner. Positiv og negativ forsterkning, Positiv og negativ straff og ignoranse. Han bruker hunder som spesifikke eksempler, og det er absolutt en god artikkelserie for å lære seg å trene opp en hund også.

1) Because We Let Them: Part 1.
2) Because We Let Them: Part 2.
3) Because We Let Them: Part 3.
4) Because We Let Them: Part 4.

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The New Rules of Strength Training: En artig artikkel av Bret Contreras, første side er kun skrevet for å vise et poeng; om du kan nok om anatomi kan du argumentere ‘mot’ alle øvelser, men det gjør det ikke riktig. På side 2 finner du de faktiske rådene, som er meget gode;

• «An exercise is judged by how it is supposed to be performed, not by how the jacktards screw it up.
• If you think lifting weights is dangerous, try being weak. Being weak is dangerous.
• There are no contraindicated exercises, just contraindicated individuals. Learn how your body works and master its mechanics.
• If you can’t perform an exercise properly, don’t do it. If an exercise consistently causes pain, don’t do it. If an exercise consistently injures you, don’t do it.
• Earn the right to perform an exercise. Correct any dysfunction and become qualified with bodyweight before loading up a movement pattern.
• There exists a risk-reward continuum and some exercises are safer than others. It’s up to you to determine where you draw the line. Don’t bitch about your lack of progress or poor joint health as you lie in the bed you made for yourself.
• Exercises performed poorly are dangerous, while exercises performed well are beneficial. If you use shitty form, you’ll hurt yourself. It’s only a matter of time.
• If you display optimal levels of joint mobility, stability, and motor control, you’ll distribute forces much better and be able to tolerate more volume, intensity, and frequency.
• Structural balance is critical. You must strengthen joints in opposing manners to ensure that posture isn’t altered. If your posture erodes due to strength training, it means that you’re a shitty program designer.
• Body tissues adjust to become stronger to resist loading. The body is a living organism that adapts to imposed demands.
• Your training will be based on your needs, your goals, and your liking. Different goals require different training methods. The loftier your goals, the more risk entailed.
• There are two type of stress: eustress and distress. Keep yourself in eustress and you’ll be okay.
• If you believe an exercise will hurt you, it probably will.
• Injuries in the weight room have more to do with poor form and poor programming than the exercise itself. Exercises are tools. You are the carpenter. A good carpenter never blames his tools.
• Rather than drift along with popular trends, it’s more fruitful to learn how the body works, which will allow you to understand the pros and cons of every exercise and make educated decisions in your programming.»

I samme slengen vil jeg legge ved et veldig relevant sitat fra Louie Simmons:

«Most exercises that are totally safe are also totally useless!»

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