How it's Safe Safety is one of the most important parts of the program
Why is "exercising" sometimes dangerous?
Because of momentum. Momentum is the most dangerous aspect of training, and in the Simply Stronger Program, you don't use momentum.
You go slow.
When people perform exercises with light weights and or multiple repetitions and multiple sets, momentum becomes an issue. The most dangerous movement is one where there is a fresh muscle (stronger) and a proportionately light weight. What inevitably occurs without very close supervision is a rapid movement that results in a great deal of force generated by momentum at the end range of motion (one end or the other) which can result in injury. The joint can almost certainly handle the force required to simply lift the weight but momentum generated by rapid movement will multiply that force many times over. Then, this much greater force must be stopped by the joint at the end of the range of motion.
The fact of the matter is that very light weights and multiple sets of “moderate” weight with rest between sets results in a constantly repeated scenario of a strong muscle and a relatively light weight. This results in repeated cases of a dangerous situation i.e. the first repetition of every set is the most dangerous one as the muscle is strongest and can develop the most momentum. The last repetition when the muscle is seriously fatigued and can barely move the weight is the safest repetition because almost no momentum can be developed and the muscle is too weak to harm the joint.
You can simply look around in a gym to see that this is the everyday reality. If you're swinging something around it's hard to control it.
By setting the weight at approximately 60-80% of your maximum potential (the most you could lift one time), it is unlikely that sufficient momentum can be developed even with an uncontrolled speed of movement in the first several repetitions. The muscle then quickly becomes too weak to develop the momentum that might harm the joint and the ending repetitions are extremely safe. Thus, maximum effort (going to "technical failure" or stimulating the "Growth State") is the safest way to train.
No more than 60 minutes a week Effective - Efficient - Safe
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