I think all the pros do explosive strength training, but there you have to lift with intensities between 80-100% of max. ( with reps between 1-10). But I heard such a hard training can affect the growth ( body height). Since I`m only 19 I am afraid of lifting with such intensities... is there any other way to train explosivness...( for example: explosive lifts with intensities between 50 and 80 %)...is this effective? or do you think 80-100% cant affect growth?
I'd suggest doing weights, but operating at 60-80% for the next year or so. You're probably done growing by this point but your muscles likely have not completely stabilized.
thanks for your fast answers,,now I can start with my training...( ; i never heard this before...sounds dangerous...okay I better keep away from heavy loads for some years... but for playometrics: I heard they can be done once a week, this should give enough time to recover....
It depends on the type of the exercise. I was started on plyometric type exercises at the age of 12 because they generally involve only your own body weight. It depends on the exercise, though. As far as weights goes, 60-80% of your max should really be no problem at all at your age. In fact, over 18 is usually old enough (for boys... younger for girls) to start a highly intensive weight training program. Make sure your body is ready for such a thing, though... you have no health or medical problems and you have a lot of prior experience with weights and training.
I have acutally read lots of questins on wieghts effecting growth. Acutally it doesnt affect your growth unless you are doing "intense" training. what i suggest you to do is 3 set X 10 reps each. thats the best to start off with you are still growthing so i would suggest you to do that, i read somewhere men acutally stop growing around 28, and women stop around like 21ish. Im lifting 25 pounds, curls 10X7, i know i should add more wieght but thats that max mine hold
I do 20lbs bicep curls hehe ... yes I heard that they can affect the growth aka height but some ppl say it's not so I have no clue.
ALOT of people say it doesnt, and its a myth. like 90% say its a myth, but i personally think it will stun your hieght if it is too heavy ( like 90% max str) Edit: i wanna start doing 27-29 pounds but too bad i have the old wieghts, and not the metal ones wish i had them there so small
okay if I take these intensities, has the movement to be explosvive or controlled? and how much sets and sessions per week would you recommend.. thx
When I was a kid, we used to do things like jump off the play structures, sprint, etc. We considered this to be playing in the park. Now, consider the forces involved here. For sprinting it's not unusual to get 2-4x bodyweight on each foot contact. So, unless you're squatting more than 2-4x bodyweight on the squat, structurally you should be fine for handling these weights.
Here's the url for a search on google using the words "weightlifting stunts growth myth" (a little biased lol ) You find a lot of the same articles if you don't use the word "myth" as well, and I didn't see any articles that suggested you can actually stunt your growth by weightlifting with good technique; although some ppl stunt their growth by injuring themselves. Hope this helps. http://www.google.ca/search?hl=en&q=myth+weightlifting+stunts+growth&meta=
Thats interesting. I've been told my whole life the opposite. The prime example for me being my jr. high physical education coach. He was a former Olympic hopeful for wrestling. He said he started working out at 10-12 doing heavy weights, now hes around 5'3". Hes really strong but not tall. His parents were both 5'8". Also have you seen the kid whos parents have made him weightlift and stretch for unbelieveable amounts of time since he was 1 or 2? That guy is super ripped but very, very small. He will probably never break 5 feet, while his parents are both averrage caucasian size. Honestly though, I've never looked into this that much. So this is just my experiences and observations without any research. Also I've been doing weights since I was 12 but am 6'. I was told not to do any weights heavier than my body weight though, and didn't until I was 16.
At this point, I suggest controlled movements, approx. 3 sessions per week. Once you have achieved quite a bit of strength in this I would suggest that rather than increasing the weights you are lifting, you move to more explosive movements. Once these become too easy, go back to control at a higher weight. This ensures that you're training your stabilizing muscles at every step of the way.
Well if the stuff u said above is true, then what I say about growth and wieghts are right ! Heavy wieghts do affect the hieght, i also have a few friends that started heavy wieghts and are still shorter then their parents a good ammount of wieght is around 10repX3 sets to 8 repsX3 sets heavy= 1-5 reps
to be honest, its generally accepted that the average person has reached full height at age of 19. Lifting heavy weights when your too young has no scientific evidence of stunting your growth, but this could be because its unlikely anybody would volunteer their child for that kind of experiment. You should be careful with the plyrometrics, as they are surprisingly demanding on the muscle groups involved. A strong basis in endurance and strength training of at least a year is usually recommended. Otherwise youll injure yourself, or tire yourself and end up spraining something. I took a year and a bit out from badminton to train for rowing, where i learned a lot, particularly about weights ans such ( 1-2 hours in gym a day. not fun) For badminton, aim for about 60%max as fast as you can. Thats explosive power. You should be aiming to be fatigued at about 15 reps , which gives a nice balance between endurance and power. And concentrate on legs and back and abdominals. final thing i discovered recently, probably the most benificial exercise i have EVER done for badminton, ( and ive done plenty) skipping rope. Cardio, leg speed, leg strength, balance, stability, agility, everything. So useful.
i agree with mojopion, but if youre going to gym to train a day, max you should do is one hour on one particular muscle.
doing weights does in fact stunt growth. look at weightlifters for prime examples. they are really short cos of all that mass pressing down on them.
its hard to back that up though. firstly, we dont know what age they started bodybuilding. they may have been fully grown by then. Secondly, its possible they only started lifting weights because they were short in the first place(we call it small man syndrome over here ). And finally, there are no drug regualtions in bodybuilding so they all take huge amounts of steroids and hormones and supplements, and its very possible they have an effect on the body too. So Its a grey area, but i dont think its fair to say that just lifting weights, by themselves stunt your growth as long as your sensible about it.
