single sets are good for maintenance, not for gains. for the past semester, due to lack of time and energy, i have been consistently been using single set workouts. this approach has yielded no significant gains.
for static stretching, use contract-relax protocol (aka PNF). stretch to your maximum, hold for a 10sec, contract the muscle being stretched for 20sec, and within a half second of relaxing stretch further. repeat. hold your absolute max stretch for 20sec. (times are subjective)
specificity is important. after returning to rock climbing after a few months, i am practically back where i started despite continuous pull-up and grip training.
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