IMO folks get too caught up in changing routines too often. 2 weeks is barely getting started in a specific routine. A better approach that is time tested and proven is to simply stick to a program and consistently add small and even tiny amounts of weight every workout. Little gems such as magnetic plates and washers, etc. will allow you to milk a program for all it's worth while becoming stronger and stronger.
Bingo. Changing routines or exercises while the old ones are still working is about as pointless as an elliptical machine.
1. All of the research I am aware of supports the hypothesis that optimal strength and hypertrophy gains are obtained via a regimen that incorporates variation / periodization. The NSCA in its position paper on "Strength Training for Muscle Building" cites approvingly the following studies demonstrating the benefits of periodization:
Fleck,
Periodized Strength Training: A Critical Review.
J. Str. Cond. Res. 1999
Kraemer, et. al.,
Progression Models in Resistance Training for Healthy Adults,
Med. Sci. Sports Exerc. 2002 [American College of Sports Medicine position stand]
Now, with that said, most of this research has focused on linear or nonlinear changes in volume and intensity, rather than changes in individual exercises. It is only more recently that the benefits of switching back and forth periodically (2 weeks, 1 month, etc) between exercises (targeting the same muscles) has been examined. To clarify, programs that incorporate variation don't require you to abandon an exercise.
I look forward to the published, peer-reviewed research you cite to support your position, Shephard.
2. Elliptical trainers are ideal for people who have knee or other joint problems, or have suffered such in the past. Personally, I run at high intensity 3 times a week, and use an elliptical trainer or bike (also at high intensity) the other 3 days I exercise, as any greater amount of running ultimately results in severe ankle and knee pain for me. At sufficient intensity, using an elliptical trainer should provide cardiovascular benefits that are similar to those obtained through running, etc. outdoors. Calorie consumption (if that's your concern) will be less than running outdoors, but it's much greater than "nil" as compared to calorie consumption at rest, as Shephard suggests.
Saying / implying using an elliptical trainer is "pointless" is hyperbole. Shephard may better appreciate the benefits of elliptical machines in about 10 years, when he is no longer 23-24 years old.
Edited by TianZi, 08 September 2008 - 06:45 AM.
