Bookmark Website  | Free Registration  | The Team
The Lounge  | Champions  | The Wire |  Schedule |  Audio  |  Arcade  |  The Top Ten  |  Historical  |  Email  |  Video

Maximum Muscle Development with Chaos Training


Chaos is the scientific study of orderly disorder. It offers a way of seeing order and pattern where formerly only the random, the erratic, and the unpredictable (viz., the chaotic) had been observed. If a rock cliff is inspected, with its many jagged and irregular patterns splitting off in all directions, it can be concluded that the rock's pattern appears the same whether looking at 100 square feet or 1-square inch of area. Hence, although the overall structure appears different, i.e. the divergences and measure of rock cut, the fragments that constitute the composition maintain close resemblance. Consequently, although chaotic in appearance, its nature is predictable and purposeful. Similarly, exercise can be very chaotic yet predictable, ever changing from one workout to the next but with direction... extreme variety coupled with standardization for purposes of sufficient measurement and comparison.

Chaos Training(TM) is the randomization of exercise stimuli that includes a limited measure of standardization in order to maintain a benchmark in which to compare exercise performance. In other words, this method provides from workout to workout an accurate method of measurement, to establish and test training progress, yet it allows for dramatic alteration of the stimulus, making exercise (at the very least) more enjoyable and interesting. Chaos TrainingTM is an ideal method for maintaining motivation while instilling structure - two indispensable considerations for trainees as well as exercise instructors needing to collect feedback data from their clients.

Now, perhaps the most relevant concern when altering a program too frequently is consistency in the maintenance, and collection of data, to determine whether there is progress and by how much. Essentially, trainees must have a benchmark from which to compare, to determine the cost or benefit of current and future protocols. However, a person should not maintain the exact protocol from workout-to-workout for too long, since this causes an over-adaptation to the exercise stimulus. In other words, a person wants to adapt to the program by developing larger and stronger muscles, but does not want to adapt to the methods of exercise that act to stimulate gains.

On that basis, a highly variable routine enhances productivity, yet there needs to be some degree of consistency to gauge progress. This is possible so long as there remains some consistency at some point in the workout. And the best time and place for being consistent and standardized is at the commencement of a workout. Consider, for example, a trainee deciding always to alter his workouts, e.g., no two workouts will be exactly the same, or that it may be several weeks or months before the same sequence and set variables are repeated in the same manner. Three different workouts (for any exercise) using the breakdown/rest-pause method of exercise could appear as follows:

WORKOUT 1

3 repetitions (5/5 cadence)
30 second rest
3 repetitions (5/5 cadence)
30 second rest
1 repetition at a slow 10/5 cadence followed by...
8 top partials + 1 forced

WORKOUT 2

3 repetitions (5/5 cadence)
40 second rest
4 repetitions (3/4 cadence)
0 second rest
4 negatives, followed by 10-second static hold at bottom

WORKOUT 3

3 repetitions (5/5 cadence)
60 second rest
8 repetitions (3/3 cadence)
0 second rest
2 forced, followed by 1 set of pec decks x 5 reps

At first glance there appears to be no resemblance among the three examples, with each consisting of various loads, reducing or maintaining the same weight and tension times, allowing for different levels of recovery and metabolic demands, etc., in order to accommodate the various prescriptions.

Obviously a thirty-second rest is much different from a 40- or 60-second rest, or if a trainee implements near-zero rest. The magnitude of necessary weight reduction to complete a further 3 repetitions in a similar style, for example, will be much greater with a few seconds rest only than if preceded by a recovery break of 60 seconds. Repetition cadence can also have a bearing on performance and demands; a slower cadence makes it more challenging to complete a particular number of repetitions (consider lifting 100 pounds in one second as opposed to five or ten seconds). The altered mental and physical energy reserved for the remainder of the workout after the first set, the second set, and so on, must be considered.

However, close examination discloses that each example initially consists of 3 repetitions, all performed in an identical manner of 5 seconds up and 5 seconds down (for 30 seconds total); and that is the benchmark - a biomarker buried within a realm of chaos. An increase in the load under the same conditions would conclude an improvement in lifting ability or function. Thereafter, the trainee is free to be inventive and spontaneous for the remainder of the workout for that muscle group. This is but one example of how a person can apply Chaos Training', limited by one's imagination.

(May be reprinted freely if linked to www.ExerciseCertification.com)

Brian D. Johnston is the Director of Education and President of the I.A.R.T. fitness certification and education institute. He has written over 12 books and is a contributor author to the Merck Medical Manual. An international lecturer, Mr. Johnston wears many hats in the fitness and health industries, and can be reached at info@ExerciseCertification.com.

Visit his site at http://www.ExerciseCertification.com for more free articles.


MORE RESOURCES:

Forbes

How To Build Muscle Memory For Business Success
Forbes
Susan was pursuing a huge deal for her company. This was the kind of deal that had the potential to double their business overnight. When the customer started applying pricing pressure, Susan responded in a confrontational way. As the two started ...



Patriots.com

Tackling Tech: Science and Technology - Using Brains to Build Muscle with Skulpt
Patriots.com
The opinions, analysis and/or speculation expressed on the Tackling Tech column represent those of individual authors, and unless quoted or clearly labeled as such, do not represent the opinions or policies of the New England Patriots organization ...



Build Muscle With This Diet for Young Athletes
STACK News
In the case of a 16-year-old male who wants to build muscle, he needs about 1.4 grams of protein per pound of body weight. If he has a fast metabolism, increasing carbs and fat as well as protein will facilitate muscle protein synthesis. If his ...



The Science Behind Losing Weight: How To Slim Down Or Build Muscle With ...
Medical Daily
Like a lot of people, you've probably made it a point to start working toward your ideal physique, especially with summer right around the corner. Also like most people, you probably haven't been seeing any desirable results just yet. If you're ...



Channel 2 News

Build Muscle without working out.
Channel 2 News
How would you like to build stronger muscle, lose unwanted fat and not have to exercise? It sounds impossible, but thanks to 7-E Fit Spa it can all be achieved. We spoke with Hannah Kios about their Torc Treatment. Watch the segment to see how it works ...



Techly

Get physical, lose weight and build muscle with the world's first workout …putty?
Techly
That silly putty you played with as a kid has inspired a unique workout. This workout putty is called MachoMax and has been developed to enable a “unique type of muscle training to improve endurance”.



Men's Fitness

Skinny-Guy Rules to Gaining Muscle
Men's Fitness
Hard-gainers, skinny bastards, or (to use the technical term) ectomorphs tend to think their inability to gain muscle is because they're not training hard enough. They're actually training too hard and not eating enough. Hit it hard with three moves ...



SBS

McGuire calls for drugs shake-up
SBS
Lachie Keeffe and Josh Thomas tested positive to the drug, which helps build muscle and burn fat, following the club's pre-season trip to New Zealand, and have been provisionally suspended until the return of a `B' sample next month. McGuire said he ...
Collingwood president Eddie McGuire warns Magpies Lachie Keeffe and Josh ...The Age
Did NZ beef cause AFL stars to fail drugs test?TVNZ
'They're cleanskins': BuckleyCollingwood

all 123 news articles »


ABC Online

Multiple sclerosis: New specially adapted bicycle developed to help people ...
ABC Online
A revolutionary new exercise system has been developed to help people with multiple sclerosis (MS) build muscle mass and improve their physical health. Researchers at the University of Sydney Faculty of Health Sciences have developed a specially ...



Coast News (blog)

Dragon Knights Stilt Theater performance shines at arts festival
Coast News (blog)
He still needed to build muscle and endurance for the demanding physical performance that puts stilt performers three feet off the ground for 15 minutes at a stretch. Dragon Knights Stilt Theater performers portray a variety of fairy tale characters at ...


Google News


Advertisement



Section Site Map - Submit News - Feedback - Comments - Advertise with Us

Copyright © 2006 Luminati Inc. All rights reserved.