Q: I heard some guys talking in the gym about a training program that advocated doing an exercise as fast as possible in order to build up muscle control and reaction time. They said fewer injuries will occur when training this way. I have always been taught to complete an exercise with control and to move the weights smoothly and slowly through a full range of motion in order to increase muscle size and strength and decrease the chance of injury. Which way is right? - A.A., Kansas City, KS

A: Great question! I am impressed that you are taking time to investigate what you hear instead of just jumping into something without knowing what it is you are jumping into. Many different training programs and theories exist and are confusing to even the most knowledgeable and trained individual.

Different training programs work for different individuals, and having never met you I cannot say what may or may not work for you. However, I think good common sense plays an integral part in any training program, and common sense dictates that when lifting weights (or doing any type of program, for that matter) you must control what is happening with your body and its actions.

I have heard of the theory you mention. The idea behind it is to train muscles to react quickly to changes, in the hopes that the muscles will be able to draw on their memory when a fall or undesirable action starts to occur. Its proponents believe that this may ultimately prevent injuries such as sprained ankles in people of all ages.

While it may have merit when used in a very controlled setting, I am not convinced that enough research has been completed on this type of training for people to make any absolute claims about it. In fact, the workshops and lectures I have attended during the last year where we talked about this method left a lot of room for brilliant discussions. The facilitators did not make absolute statements about its potential benefits or concerns. They did caution us that the potential for injuries during the workout actually increases during this type of training.

Do not believe all you read, hear or see about any training program without investigating its research, merits and drawbacks. If the style of workout you are doing is meeting your goals, continue with it. If it is not, seek out a trainer and get help redesigning a program to meet your needs.

Source: fitlinxx.com