I did my most recent WOW on Halloween. I did Back/Chest and Leg Press. The workout was as follows:
Lumbar Extension on the new SuperSlow Systems Pulldown. The fall-off cam seemed to intensify the contraction at full extension, and allowed a more gradual run-up to complete fatigue.
MedX Chest Press
Nautilus Pullover with SS retrofits
Medx Row with SS cam
SuperSlow Systems NeckFlex/Ext
SuperSlow Systems Leg Press
One of the most interesting presentations at the Dresden conference was given by James Fisher, MSc. of Southampton Solent University. James has done a series of articles investigating the effects of advanced methods of HIT that have traditionally been done to elevate the intensity to higher levels in order to produce a deeper state of fatigue, and thus a more profound stimulus, with the intent of producing a more pronounced response. James has developed study designs to investigate pre-exhaust training, breakdown training and rest-pause training. He has also investigated varying rest intervals as it pertains to intensity of the stimulus and the consequent results. In addition to training his own study subjects, James collaborated with Luke Carlson of Discover Strength in Minneapolis, MN in order to have a broader range of study subjects. The upshot of these studies is that none of the advanced techniques produced results that were any better than a very simple program of single set to failure (SSTF) training. Here is a link to the abstract of the Pre-Exhaust study and it in turn has a link to the full-text article:
I believe the conclusions of these studies are likely correct. My only reservation is that the scientific method itself may be setting the testing variable up to not show a difference. As part of the study design, the element to be tested must be isolated in order to test the null hypothesis (that the element being tested does not make a difference). In the scientific process, other elements that may be included in tandem with the tested variable may be excluded. The exclusion of these tandem elements may be excluding something that is permissive for the tested variable to actually work. Also, the contribution of the tested variable over a longer time span, and as a part of an ebb and flow process of autoregulation over time can never be known. What can be gleaned from these studies, however, is just how well basic SSTF actually works, and how all of our fiddling around the margins may be producing results that, while significant to us “geeks”, may be too small to measure in a meaningful way.
Post your WOW’s and your thoughts.