aj1221

Hey Fadi,

very informative and interesting post as always!

I was just wondering does increasing capillarisation, from doing those high rep/ light weight sets, in muscle tissue have any long term effects on the actual cappilary (if that is possible)? such as increasing the size or density? Or is it simply and only to flood the muscle with more nutrient rich blood for a brief amount of time?

Fadi

Fantastic question AJ.

Yes, it has long term effects on the actual size and number of the capillaries as well as by increasing their density (which is amazingly great)! Capillary density actually decreases with heavy resistance training (as opposed to the high rep I'm suggesting here). In a nutshell, low-intensity/high-volume strength training is more likely to increase capillary density than high-intensity/low-volume training.

Now please don't let the above confuse you by thinking that doing 6+ reps is somehow detrimental. It's just like everything; best not to set up camp at the one station but keep on moving along instead (unless you're a weightlifter/strong oriantated athlete that is), then it becomes a matter of not only setting up camp, but buying a house instead next to the low rep station of (1-5 reps).

Thank you for your question.

Please check the following: on page #46 (look at table 3.5)
Fitness programming and physical disability
By Patricia D. Miller, Disabled Sports USA.

Fitness programming and physical ... - Google Books


Fadi.

__________________
Squat 200kg, FSquat 195kg, C&J 160kg, PC 140kg, MP 90kg.

BoyFromAus

this is a brilliant thread for reference.
Can one of the mods please make it a pin-up / sticky ... it'll make it easier to find.

__________________
Reloaded

vader-nator

Hey Fadi,

With all this talk of blood, I have a peculiar question for you.
Since I have come back to the weights just in the past few months, I have been growing like crazy.
BUT
If I do a crazy pump set of push downs and curls to blow my arms up like balloons, I wake up in bed with dead hands or pins and needles in my fingers.

Why would this be? Any ideas?

Thanks Rob

stralian

Hey Rob,

I know this question wasn't for me but are you sleeping in a different way on crazy arm pump days (possibly because of sore arms preventing you sleeping normally/on your side)?
I get pins and needles in my hands when I sleep on my back with my hands on my chest...like a mummy.
I'd guess it's that heart rate slows down while sleeping and my hands are above the rest of my body so they are getting less blood flow.
If it's not something like that for you then I'd also love to hear Fadi's answer

Brock

vader-nator

LOL

Great mental picture Brock!!

Glad to see it's not just me.


[QUOTE=stralian;76544]Hey Rob,
I get pins and needles in my hands when I sleep on my back with my hands on my chest...like a mummy.

Fadi

I'm not a specialist, but I do have an idea nontheless Rob.

Rob, what yo are decribing to me a s far as pins and needles could be a sign of a respiratory System, neuromusculoskeletal/ musculoskeletal system disorder. As you know, all this pumping creates a by products that has to be cleared. I’m speaking of lactic acid here. If lactic acid is accumulating and is not been buffered properly by your respiratory system, then a closer look at your diet may be in order here. A blood pH test would reveal the acidity of your blood and would help one design an eating plan that is appropriate to deal with the problem. Sometimes a normal reading could be normal but not so normal for you. That is why I always compare my blood test results with previous blood test results instead of just relying on the last blood count.

Another reason could be a compressed inflamed tendon in your hand that is getting inflamed due to the high pump reps.

The following is a copy and paste:

Nerve Injury
Nerves carry signals from the brain to control activities of muscles. They also carry information about temperature, pain and touch from the body to the brain, and control bodily functions such as sweating and salivation. Nerves are surrounded by muscles, tendons, and ligaments. With repetitive motions and awkward postures, the tissues surrounding nerves become swollen, and squeeze or compress nerves (Fig. 7A, 7B).


Figure 7A - Wrist in natural condition


Figure 7B - Wrist showing symptoms of Carpal Tunnel Syndrome


Fadi.

__________________
Squat 200kg, FSquat 195kg, C&J 160kg, PC 140kg, MP 90kg.

vader-nator

Hey Fadi,
Thanks so much for your in depth response.

Both ideas are very plausible and valid avenues for investigation.

The pH issue is one I can test for with a paper strip upon waking.

And

The dead hand thing happens when I go on long rides on my motorcycle so the nerve issue may apply.

It is refreshing to speak to someone who displays such excellent awareness of the real dynamics of our complex make up.

Truly you are the resident YODA.

Thanks mate

Rob

Fadi

You're most welcome Rob; and I sincerly do hope that you find the cause and rectify the issue my friend.


Fadi.

__________________
Squat 200kg, FSquat 195kg, C&J 160kg, PC 140kg, MP 90kg.

raphsta

Hi Fadi,

Would be interested to hear your thoughts re why doing a complete split routine is inefficient/not recommended (i.e one body part per day, leaving 7 days to recover).

Most of the people I know at the gym only hit one muscle group a week. Some of them have great physiques, although they have been training for quite a few years.

I'm a firm believer now in full body workouts, but don't really understand why it's better (it just FEELS better to me ).. I also find I'm much less sore after a session compared to when I was doing a split routine (but I was going to failure in the past, and focusing on a single muscle group for a whole session could've easily translated to overtraining).