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People do high weight, low rep workouts indeed, but that's bodybuilding or olympic weightlifting. Crossfit is more a middle weight / middle rep style, looking t

by ovi256 12y ago

People do high weight, low rep workouts indeed, but that's bodybuilding or olympic weightlifting. Crossfit is more a middle weight / middle rep style, looking to develop power more than force. Even endurance is emphasised more than force. This style of workout is aerobically exhausting (it leaves you breathless), like jogging, and I think this is what the author calls exhausting.

Thriptic 12y ago
> People do high weight, low rep workouts indeed, but that's bodybuilding or olympic weightlifting That's powerlifting or olympic lifting* Bodybuilding employs higher rep and lower weight hypertrophy workouts.
eyeJam 12y ago
Low-weight high-rep exercises, like they do in Crossfit, will do very little to develop "power" (which I'm assuming you mean to refer to being able to apply a large amount of force across a distance in a very short amount of time, i.e: explosiveness). Power comes from fast-twitch type 2b muscle fibers, and the amount you have varies based on your genetic makeup [2]. Its possible to recruit the other types of muscle fibers to become fast-twitch type 2b but that requires continuous retraining of fibers through plyometrics; as soon as you stop your body will regress to its natural ratio of muscle fiber types. Fast twitch type 2b muscle fiber tires extremely quickly (I remember reading ~10s but I can't find a source) and is not something that can be trained using high-rep exercises [1]. Doing hang-cleans (never do these [3]), sloppy squats, "chin-ups" and other Crossfit staples for time in rapid succession and in high volume will only really help you lose weight and slip a disc in your back, but it will do very little to develop "power". If you want real power and explosiveness train like an Olympic sprinter: high-weight low-rep complex exercises and low-rep plyometrics [1]. Sources: [1] http://smscsqlx.sasktelwebhosting.com/services/exphys/wts%26plyos.pdf http://smscsqlx.sasktelwebhosting.com/services/exphys/wts%26... [2] Arabatzi, F, and K Eleftherios. “Olympic weightlifting training causes different knee muscle-coactivation adaptations compared with traditional weight training.” Journal of Strength and Conditioning Research. 26.8 (2012): 2192-2201. [3] http://www.poliquingroup.com/ArticlesMultimedia/Articles/Article/852/Hang_Clean_vs_Power_Clean.aspx http://www.poliquingroup.com/ArticlesMultimedia/Articles/Art...

by ovi256 12y ago

Thriptic 12y ago

> People do high weight, low rep workouts indeed, but that's bodybuilding or olympic weightlifting That's powerlifting or olympic lifting* Bodybuilding employs higher rep and lower weight hypertrophy workouts.

eyeJam 12y ago

Low-weight high-rep exercises, like they do in Crossfit, will do very little to develop "power" (which I'm assuming you mean to refer to being able to apply a large amount of force across a distance in a very short amount of time, i.e: explosiveness). Power comes from fast-twitch type 2b muscle fibers, and the amount you have varies based on your genetic makeup [2]. Its possible to recruit the other types of muscle fibers to become fast-twitch type 2b but that requires continuous retraining of fibers through plyometrics; as soon as you stop your body will regress to its natural ratio of muscle fiber types. Fast twitch type 2b muscle fiber tires extremely quickly (I remember reading ~10s but I can't find a source) and is not something that can be trained using high-rep exercises [1]. Doing hang-cleans (never do these [3]), sloppy squats, "chin-ups" and other Crossfit staples for time in rapid succession and in high volume will only really help you lose weight and slip a disc in your back, but it will do very little to develop "power". If you want real power and explosiveness train like an Olympic sprinter: high-weight low-rep complex exercises and low-rep plyometrics [1]. Sources: [1] http://smscsqlx.sasktelwebhosting.com/services/exphys/wts%26plyos.pdf http://smscsqlx.sasktelwebhosting.com/services/exphys/wts%26... [2] Arabatzi, F, and K Eleftherios. “Olympic weightlifting training causes different knee muscle-coactivation adaptations compared with traditional weight training.” Journal of Strength and Conditioning Research. 26.8 (2012): 2192-2201. [3] http://www.poliquingroup.com/ArticlesMultimedia/Articles/Article/852/Hang_Clean_vs_Power_Clean.aspx http://www.poliquingroup.com/ArticlesMultimedia/Articles/Art...