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recommend especially as a person gets older, to not work to complete failure as “this can causejoint compression and breath holding which leads to dizziness and nausea (ACSM, n.d.).” Again,in researching this method, it is not recommended to sustain this method for the purpose of
THE ROAD TO GAINS4gaining muscle and strength. Its cons simply outweigh the benefits. The use of other failuremethods, such as super sets, produce better results than the forced rep method. The next method to evaluate is the pyramid system. The pyramid system has been usedfor many years as well to produce good results in terms of strength and muscle gains. It is amethod conducted by performing a single or group of exercises and working your way down toone rep or up to a certain rep. For example, I’ll use pull-ups and pushups. Much like a super set,you would work pull-ups and push-ups back-to-back or with whatever prescribed rest. I wouldcomplete one push-up then proceed to one pull-up, then complete two reps and continue on untilI hit 10 complete reps of both exercises. Its simplicity makes it a go to workout for athletes. It isyet another method of meant to fatigue the muscles, but unlike forced reps, a spotter is notneeded for this method. This method produces decent results due the amount of volume andintensity it allows the body to work up to. Much like super sets, because the intensity and musclefatigue level is higher, this method allows for shorter workouts in the gym. This method is primefor gaining muscle, fat loss, and improving muscle endurance and conditioning. Lastly, I will compare and contrast periodization. According to Fahey, periodizationtraining, or commonly referred to as cycle training, is a method that “allows the body to recovermore fully and to train hard when intense training is required (Fahey, 2012).” In other words, anathlete would train a movement or muscle group harder than the other movements in the sessionrather than training at maximum effort for all movements in the routine. For example, I am anOlympic weightlifter. Because the sport of Olympic weightlifting is extremely central nervoussystem intensive, training all movements in a session can lead to overtraining and a decrease inperformance if sustained for long periods of time. Take a snatch session for instance. On atypical snatch day, what is programmed are: 1) power snatch or full snatch, 2) clean pulls 3)
THE ROAD TO GAINS5either a back squat or a front squat 4) and maybe some presses. Snatches would be reps and setsat 75%, clean pulls would be up to 90%, squats would be at 80%, and presses are by feel forreps. In this instance, because snatches are a pulling motion as are clean pulls, they are capped atcertain percentages to ensure a stimulus but to also allow the body to complete the movement. Italso allows for clean training without performing the full clean. The next day would beprogrammed similarly: 1) clean or power clean, 2) snatch pull, 3) front or back squat, 4) avariation of a press. Cleans would be done at 75%, snatch pulls would be done at 90%, squats upto 80%, and presses by feel. Again the periodization is evident and still allows for each