DiscussWorldIssues - Socio-Economic Religion and Political Uncensored Debate - View Single Post

**lLianneForbess** · 03-05-2006, 07:00 AM

Ideally you want to promote growth of fast-twitch muscle fibre.
That means (afaik) low reps, heavy weight.

You want functional strength, so you want to do exercises that use broad range of motion and large muscle groups. That means squats, not leg-extensions. That means deadlifts (stiff-legged and normal), not lying-leg curls. You definately want to do calf-raises. I prefer standing to sitting, but it doesn't matter as long as your getting a full range of motion (as Hamish mentioned)
Hamish also mentioned that you want to do it as a part of an overall workout and this is also excellent advice. Check out www.stumptuous.com (it says it's tailored to womens fitness, but there is a bunch of good stuff for anyone interested in strength gains). You might also like to try hanging out on the misc.fitness.weights newsgroup. The ppl there talk shit all the time, but they also know their shit and will answer genuine questions (READ THE FAQ FIRST).

If you're just looking for strength gains, use google to search for powerlifting.
If you want strength and size gains, see www.hypertrophy-specific.com
Range of motion and good form are important for strength-gain and injury avoidance, far more important than the amount of weight you have on the bar.
Diet is also important, again stumptuous.com has great info on this.
Hope this helps. If you need clarification or have questions, follow up or drop me a message.

To the ppl that mentioned doing kendo with weights, (and I think someone said something to this effect also) - warmups with weights would probably be okay, keiko with weights is a recipe for instant injury. Depending on where you place the weights, and the ballistic nature of movement in kendo, you are more than likely to end up damaging the supporting muscles and tendons of the legs. You seriously don't want to do that. They take a LONG time to heal and if you don't rehabilitate properly can cause stress-damage to the surrounding muscles of the legs, abdomen and/or back as they have to over compensate for the damaged muscle/s.
Hope it goes well for you.
-Ares2907

03-05-2006, 07:00 AM	#9
lLianneForbess Join Date Oct 2005 Posts 446 Senior Member	Ideally you want to promote growth of fast-twitch muscle fibre. That means (afaik) low reps, heavy weight. You want functional strength, so you want to do exercises that use broad range of motion and large muscle groups. That means squats, not leg-extensions. That means deadlifts (stiff-legged and normal), not lying-leg curls. You definately want to do calf-raises. I prefer standing to sitting, but it doesn't matter as long as your getting a full range of motion (as Hamish mentioned) Hamish also mentioned that you want to do it as a part of an overall workout and this is also excellent advice. Check out www.stumptuous.com (it says it's tailored to womens fitness, but there is a bunch of good stuff for anyone interested in strength gains). You might also like to try hanging out on the misc.fitness.weights newsgroup. The ppl there talk shit all the time, but they also know their shit and will answer genuine questions (READ THE FAQ FIRST). If you're just looking for strength gains, use google to search for powerlifting. If you want strength and size gains, see www.hypertrophy-specific.com Range of motion and good form are important for strength-gain and injury avoidance, far more important than the amount of weight you have on the bar. Diet is also important, again stumptuous.com has great info on this. Hope this helps. If you need clarification or have questions, follow up or drop me a message. To the ppl that mentioned doing kendo with weights, (and I think someone said something to this effect also) - warmups with weights would probably be okay, keiko with weights is a recipe for instant injury. Depending on where you place the weights, and the ballistic nature of movement in kendo, you are more than likely to end up damaging the supporting muscles and tendons of the legs. You seriously don't want to do that. They take a LONG time to heal and if you don't rehabilitate properly can cause stress-damage to the surrounding muscles of the legs, abdomen and/or back as they have to over compensate for the damaged muscle/s. Hope it goes well for you. -Ares2907
	Quote