Below stated questions are some of the commonly asked myths and misconceptions that are generally encountered by people undergoing strength/resistance training.

• Lift fast or slow?
• High intensity or low intensity?
• Heavy resistance or light resistance?
• High volume or low volume?
• To stretch or not to stretch?

I’m offering some of the debatable issues.  I will present the logical reason behind each position but it’s up to you to opine. This should be interesting due to the many ifs and buts  you possess. Here we go.

Topic #1: Lift fast or slow?

The logic is that lifting a logic quickly recruits your fast twitch muscle fibers (type II B) which improves your ability to be more explosive. Lifting a load slowly is more of a preventive approach where the person lifts to feel the complete contraction in the muscle.

These two approach may be beneficial to different types of training.

For eg. Training a load in compound or structural movement should be carried out in an explosive manner as in that exercise we happen to incorporate many of the body’s major supporting muscles which get strongly recruited in an explosive fashion.

Likewise training a load in isolation movement would be best if done in a slow manner as we’d get proper time and mind and muscle connection in that fashion.

Topic #2: High intensity or low intensity?

How is this applied to the goals of strength and endurance?

One existing philosophy is that the low intensity is related to a lower percent of a one repetition maximum (1RM) in strength training, such as 60%. Therefore, lower intensity is more suited for endurance as compared to high intensity, such as 90%, which is more suited for strength.

Topic #3: Heavy resistance or light resistance?

The orthodox belief has been that, to obtain stronger muscles athletes should use heavier load. To achieve “toned” or “Ripped” muscles and endurance, athletes should go with light resistance doing High Volume Training.

The best studied approach here implies that progressive overload training is the answer to all the above questions. Studies show that whether or not a person wants to get lean or to put on muscle mass the sole answer to his questions is Progressive Overload Training.

Fat loss or Ripping and Muscle Gain are two parameters of the same workout technique but the sole difference between the two resides in amount of dietary carbs that the person intakes each day.

If the carbs are increased , this would eventually result in Gaining Muscle mass and moreover gaining body weight and same is applicable if we go on reducing the amount of carbs taken daily which would result in lean body .

Topic #4: High volume or low volume?

This is dependent on the mode of exercise. Are we walking or running? Is it strength training? Running or conditioning volume depends on your athletic event. Longer duration events usually require a higher volume of training. Strength training is all about maximum load that the person can bear.

High effort and volume are mutually exclusive terms. Skill practice is a result of  many repetitions of exact replication of skills or contest situations.

Topic #5: To stretch or not to stretch?

Traditionally it was standard procedure to static stretch prior to an athletic contest or sport practice session. But eventually this belief has been completely disagreed by various athletes throughout the world.

In scientific terminology , Dynamic Stretches before an event happens to increase the performance dramatically and also prevents the person from the chances of meeting any accidental injuries during the event.

When the event is finished , Static stretches are considered the best remedy to body’s self defense mechanism to not let any Soreness to occur as well as provides a wonderful platform for the body to replenish and recover efficiently.