More Fun With Recumbent Experimentation – BionicOldGuy

On Thursday I did my higher physique energy coaching exercise then did a straightforward trip on my recumbent. Friday I attempted out the recumbent with a 28″ rear wheel and 20″ entrance. I did a bit of higher on my two native quick time trials, the digital loop and the “New Morgan Hill criterium” (that’s it’s identify on Strava). These are good assessments as a result of they’re shorter (one is about like working 1 / 4 mile and the opposite like working a half mile) and straightforward to get to, so I believe these will likely be my go to hurry assessments sooner or later. Thursday’s higher physique exercise is posted right here, the trip is right here. Friday’s rides are right here and right here.

Multiple Sets are Better Than Single Set?

On the topic of energy coaching, in his “Sweat Science” column in Outside journal, Alex Hutchinson reported on a research evaluating multi-set vs. single-set coaching for “hardgainers” (individuals who have bother placing on muscle mass, like me). It confirmed they bought higher outcomes for multi-set coaching. He identified that this can be necessary for older adults that will have been inactive until now, in order that they’ve misplaced muscle mass and try to get it again. However, this research made the identical mistake evaluating single set to multi-set that many researchers do: the single-set coaching was performed on the similar depth because the multi-set coaching. An benefit of single-set coaching over multi-set is which you could get your self to push tougher as a result of you understand there are not any extra units coming. So a correct comparability is between greater depth single-set vs. multi-set ought to have the only set be greater depth. Also, there are numerous tips like “breakdown training” and “slow negatives” that can be utilized to coax extra out of a single-set [1]. So I’ll follow single-set coaching, which has labored wonderful for me for years, however be sure that I push myself fairly onerous.

References

1. Westcott, Wayne, and Tracy D’Arpino, High-Intensity Strength Training: The Most Effective and Efficient Means for Developing Muscle and Strength, Healthy Learning (2015).