Here is an answer I a gave recently on the forum on www.ptonthenet.com .

I am posting this answer because it hints at the critical skill of being specific when posing questions, as well as when you answer them.

“Using the term “strength training” in the articles you talk about, seems inadequate.

What kind of strength? Maximal, strength endurance, strength-speed, reactive strength?

I gather from the context of your question that you are referring to maximal strength, with a focus on development of the nervous system.

Maximal strength, power and hypertrophy are all so called biomotorabilities (Read Tudor Bompa). The training for these qualitites differ to the extent that

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      1. the specific adaptations are different.
      2. the key stimulus is different.

Hypertrophy falls under the category structural strength (read Supertraining) and requires a combination of tension (load) and time under tension (volume). Read also Zatsiorsky for the ATP deficiency theory. Intensity can be medium to high, but volume must be high (typically above 25 reps per movement per session - empirical rule).

Maximal strength falls under the category functional strength (read Supertraining): Intensities must be high (above 80%). Volume can be low (5 reps per session) but can also be high, if the person can handle it. Volume must be kept low if hypertrophy is unwanted.

I hope you see, there are essential differences in the desired training adaptations as well as both similarities and differences in the required stimuli.”

To your success,
Karsten Jensen

PS: The type of knowledge presented in this blog is used to create truly individualized  and periodized long term (16-20 weeks) training programs (Insider Principle of World Class Strength and Conditioning Methods # 6 of 21).

So, maybe the leg extension machine is not that useless after all!

I rarely prescribe any machine exercises to the athletes I work with. The main reason being that there is always a better solution (with few exceptions).

The leg extension has developed a bad reputation after research studies indicated increased shear forces in the knee during the use of this machine.

But who says you have to perform leg extensions on the leg extension machine?

Check out this super set and let me know what you think!

To your success,
Karsten Jensen

PS: Insider Principles of World Class Strength and Condtioning Methods #8 of 21: Master all equipment – have no emotional biases

“We aim to produce as much food as possible at the lowest price possible. What’s wrong with that?”

This is one of the opening quotes in “Food Inc” a well researched, and somewhat scary movie about the food industry in North America and it’s mode of operation.

In the food industry, the QUALITY of food is no longer part of the equation - it’s about volume and price.

In this overpopulated world, this approach may have SOME merit, but it comes at great cost.  Listen to the lady whose 2 year old son died after eating a contaminated burger at a well known burger restaurant (no names implied here).

You are what you eat, and if you are even remotely interested in health, not to say World Class performance, you CANNOT AFFORD to eat what the food “industry” has to offer (at least not all the time).

The movie ends with a recommendation to all viewers to constantly “vote with our wallets” and go for the best (local, organic) food available.

If you have seen or decide to see the movie, I would love to hear your opinion.

To your success,
Karsten Jensen

PS: One of my favourite food audio programs is “You are what you eat”, by Paul Chek. Click here to purchase Paul Chek’s You Are What You Eat Audio Program!

PPS: Insider Principles of World Class Strength and Condtioning Methods #3 of 21: The development of health MUST precede the development of fitness and performance.