Dr Mel Siff Blog

PILATES MYTHS

Another great article by Mel Siff, from his Supertraining List at YahooGroups.

Now that the Pilates system of training has undergone a huge rebirth in the
USA and started to attain the status of culthood, its latter day
practitioners are now reviving some of the myths of strength training. Here
are a few that are now doing the rounds, taken directly from the advertising
copy that is promoting Pilates in the media:

MYTH 1.

Weight training tends to shorten the muscles, but Pilates lengthens them. All
that lifting bunches up the muscles and makes one tight and stiff.

FACT:

All muscles contract and shorten when they are activated. All muscle lengthen
when they relax. If muscles appear to lengthen and flatten with training,
then this would imply that one is losing muscle bulk, which is not a highly
desirable state for anyone. This Pilates belief is total nonsense and betrays
a sorry knowledge of muscle physiology. It would also seem to suggest that
the more Pilates work you do, the longer your muscles become. That, of
course, would mean that your muscles would develop slack and you even tually
would not be able to move your joints!

MYTH 2.

Pilates offers much more variety than weight training. It now has over 2000
exercises.

FACT:

The field of weight training, which includes free barbell and dumbbell
weights and machines, offers at least ten times that number of exercises and
exercise variations. Pilates does not even come close.

Pilates practitioners, of course, should note that the well-known Pilates
machine, the Reformer (a type of lying sled device), the Cadillac, the Spine
Corrector and various other machines were developed by Joseph Pilates from a
host of earlier weird and wonderful machines that were on the fitness and
gymnastics market of Europe and Russia during the late 19th and early 20th
century. If one examines some early patents from Germany, for example, even
some weight training devices like some made by Nautilus were derived from
these earlier innovations.

One might even state that “Pilates training” constitutes just another man’s
own range of strength training routines and machines, someone like Arthur
Jones, Bob Hoffman, Eugene Sandow, Professor Attila or Joe Weider. Those who
are “doing Pilates” thus are simply doing another type of strength training
program and they don’t even recognise that fact. If any of their instructors
think that old Joe Pilates had a totally unique approach or philosophy, then
they would do well to learn that several of the strengthening trend setters
of the past 100 years all had some fascinating philosophies and methodologies
that are not dramatically different from that of Pilates. Reading through a
book such as Webster’s “The Iron Game” or talking to Dr Terry Todd and his
wife will fill in some of the gaps in their education if anyone is unaware of
that fact.

MYTH 3.

Pilates realigns the body, corrects muscle imbalances and helps to heal
injured backs. Weight training usually causes imbalances and overstresses the
back.

FACT:

Suitably individualised Pilates and progressive weight training programs both
can be used to “correct imbalances” and improve postural alignment, which
actually have a lot more to do with motor education than what means is used
to achieve those ends. Conversely, poorly taught Pilates and weight training
both can be injurious. There are very few other methods that can develop such
great spinal strength, power and stability under loading as a well-designed
heavy weight training program.

The bottom line? Why don’t modern Pilates teachers and enthusiasts simply
state that they really prefer Pilates training to any other methods at the
moment and that other forms of training may well be more enjoyable and
productive for others? There is no scientific or clinical evidence that
Pilates is any better or worse than any other form of training for the
average population, so let it be marketed as such.

Of course, anyone who is a student of international sport knows that Pilates
training done as the sole form of conditioning has produced very few or none
of the world champions in sport, nor has it been shown to offer superior
musculoskeletal healing to any other form of therapy. That does not make it
any the less enjoyable or effective for those who feel justified in spending
thousands of dollars a year to learn it. Those people simply enjoy it because
they have found that it suits them, nothing more, nothing less.

Fortunately, when I was being taught Pilates methods more than 15 years ago
by some Pilates teachers in return for my teaching them modified forms of PNF
training which Pilates did not specifically address, we discovered that we
all had something to teach and learn from one another’s training — though we
agreed that Pilates methods of pelvic stabilisation were not intended for
lifting heavy loads in weightlifting and powerlifting. Once again, a case of
live and let live! Pilates teachers and weight trainers were getting along
just fine until the commercial marketeers came along to distort the facts
with their comparative advertising.

Dr Mel Siff

Muscle Action, Control and Reflexes by Mel Siff. Posted by: Mel Siff Blog : Category: Mel Siff on Anatomy/Physiology. Mel Siff relaying the best from Muscles Alive - via the Supertraining Yahoo Group ...

Mel Siff relaying the best from Muscles Alive - via the Supertraining Yahoo Group. The following excerpts from Basmajian’s book, “Muscles Alive” offer some useful information on the dependence of muscle action of reflexes, feedback ...

The phenomenon of fatigue is a very complex one which I discussed in some detail in Ch 1 of “Supertraining”; here is further information from Basmajian (”Muscles Alive”) on the same topic. It would be helpful to read this in ...

<< What are the possible physiological (muscular) changes that occur in the
development of tone and/or definition. I realize they are not synonymous.

I would like to hear opinions and research based fact. >>

*** Muscle definition tends to increase as bodyfat decreases – the less fat
there is over and within the muscle, the more ‘defined’ and obvious the
muscle appears. Muscle ‘tone ‘ (or tension) has to do with the regular
involvement of the muscles in adequately strenuous physical effort. To be
entirely accurate, one would refer to ‘resting tone’ (which has a lot to do
with the connective tissues in the muscle complex) and active tone or tension
that is generated by muscle contraction.

All too often, we have fitness fans wanting to ‘do weights’ to increase
muscle tone but not muscle bulk, but they are completely unaware of what
‘tone’ really is. What they are doing is confusing a toned look with an
increase in muscle tone (tension), so that they probably are more preoccupied
with improving muscle definition than tone. Ideally, an optimal combination
of both would be necessary for improving physical appearance, but not to the
extent that one loses too much essential bodyfat or gains too much muscle
bulk that, paradoxically, may decrease one’s relative strength and become a
type of ‘muscular adiposity’.

There is some research which shows that there seems to be an optimal level of
hypertrophy for any individual in terms of metabolic and mobility efficiency,
so that it may be that the belief that there may be such a thing as excessive
hypertrophy is supported by research (and theory, as can be confirmed by the
application of what is known as ‘dimensional analysis’ in physics). In other
words, one may refer to two types of overmass: excessive bodyfat and
excessive muscle.

Dr Mel C Siff