I want to welcome you to STSA-SIT strength training study. Over the past few years I have run a few case studies. Here are the results of the last case study. Before beginning let’s review SIT and the preparation.
What is S.I.T.®?
By definition SIT is Strength Intensity Training®.
What is expected of S.I.T.® second edition?
Improving muscular strength.
Will there be increase in muscular size?
As mentioned earlier, the emphasis of this case study is to improve strength. We may have some muscular size increase, but we are not trying.
The warm up will be dynamic and so will be the stretching. The purpose is to prepare the body neurologically. Focusing on keeping all of the energy on the bulk of the strength training program. There is a very minimal emphasis on cardiovascular fitness. There is 5 minutes of light cardiovascular at the beginning followed by selected dynamic stretches. So each muscle group has different dynamic stretches. At the end of the strength training session we do 5 more minutes of more intense cardiovascular training and the same stretches, this time the stretching is static. The reason for doing static stretches and not dynamic is to decrease the blood flow to the muscles.
The amount or the percentage of cardio involved in the study is very minimal. We are going to do some, which will be included in the warm up, but nothing more than that. The emphasis is not on cardio. The reason for that is that we want lot of energy for the bulk of the strength training session and more cardio will diminish it.
It must be a minimum of 2 minutes between sets. This ensures adequate rest and keeps you strong for the next set. As we go toward week 5 (8 weeks total) and we are going to be increasing the rest period from 2 to 3 minutes between sets and possibly more. This all depends on one’s ability to recover and we are all different. We will be looking at probably 3 minutes per set and up to 5 minutes between sets for some, and possibly 5 minutes between exercises by the end of the study (from week five to week eight).
Unlike the first time, I have recruited people that do not train here at STSA. It will be interesting to see what results they get. The 3 new recruits are already working out. Two of those are used to mainly cardiovascular and high rep range (mix of machines and free weights), they are involved in a bodybuilding-type training routine. Here we are looking at rep range of 12 to 15. It will be interesting to see the results. Nine participants. Ranging from the age of 20 to 55 years of age.
The weight selection is gauged in regards to the number of repetition per set (between 1 and 5). At the beginning, even if we are going to be doing sets of 1 repetition, this is not a maximum amount of weight or 100 % maximal effort. It just cannot be. The amount of weight used for each exercise and set must be gauged accordingly otherwise it will not work. I will be looking at proper form and technique for all participants. The ones that did not workout here before will be gauged the same way. Going from 15 repetitions down to 5 repetitions and less requires adaptation and proper form and technique must be monitored. This is the kind of controlled environment those people will be introduced to.
The following numbers are in Kilograms and in Pounds. They show the gender of the person, his or her age, the 1 rep max increase and the amount of time from the beginning to the end of the case study.
*Out of 9 persons only 2 could not complete the entire program. They stopped after week 5. There results are also noted from the beginning until the time they stopped.
**Also 2 participants had to stopped and returned to complete the study.
Comments from the participants:
I had told them from the beginning that we had to begin light in order to break new grounds. After 2 weeks most were little worried about to using enough weight (heavier weights). By the end of the study their opinions had changed. All were experiencing new challenging, breaking new records, failing and returning and being successful. From the beginning until the end, not much or very little muscular soreness.
Muscular masse increase:
As mentioned in the beginning the emphasis was not on that, but we may get something. I know we would, but I did not know how much. We had measured everyone and everyone got results. Some lost weight and most got an increase in muscular size. The 20-year old female lost 1 inch on her legs. She was quite pleased. The guys registered a few inches increases for chest, legs and arms.
One of the participants had a bad shoulder. For years she was in pain, constant pain. After the study, the shoulder pain has gone away and her shoulder is much stronger. What has helped the healing is constant monitoring, I call that “Controlled Environment”.
If you have any question regarding this case study, please do not hesitate to contact me.