The Lafay method is a training technique invented by the Frenchman Olivier Lafay and described in the text: The Lafay method, 110 exercises without muscular tools ; the Lafay method has been coined for all sportsmen who want to get the most out of their muscles WITHOUT using overloads, tools or isokinetic machines.
Protocol and tools of the LAFAY method
The protocol of the Lafay method takes place in an out-door style, allowing all the outcasts of the gyms to be able to work effectively even outside the usual 4 walls. The material is simple, economical and has all the charm of the "old-fashioned" sport (gloves, handles, parallel bars, bars etc.); the Lafay method training principle is developed on a single salient point: managing the weight of one's body as resistance in the exercises. The Lafay method can be effectively put into practice 3 times a week, with training sessions ranging from 40 'to 50'.
Taking a very simple example, the Lafay method can effectively train the muscles of the brachial triceps and the pectoral ones in both novices and highly trained individuals, simply by changing the posture, the inclinations, then the levers of a single exercise: the thrusts or arm extensions. According to the Lafay method, this execution can be carried out blandly (useful to a neophyte) simply by maintaining an inclined position (upwards) of the body and pushing with the hands resting on the back of a bench; in parallel; on the contrary a more muscularly trained sportsman with an optimal weight / power ratio (decisive characteristic in free-body performances) can benefit from the same exercise by taking advantage of the load of the whole body suspended between two parallel bars, or resting the feet on the seat of the bench and extending the arms with the hands on the ground (body inclined downwards).
The number of series and repetitions included in the Lafay protocol essentially depends on the level of preparation of those who perform them; this may seem a common feature to other methods, but it is not entirely similar to them. The Lafay manages the series and the repetitions (increasing one and decreasing the other or vice versa) based on the progression and the abilities of the sportsman; for example, citing the pressures or distances described above, if the subject does NOT make use of a weight / power ratio that allows him to carry out a certain number of repetitions, the table proportionally increases the number of the series by shortening them.
It must be borne in mind that the Lafay method significantly and predominantly develops tolerance to lactic acid, since the recoveries between the series (albeit short) are always VERY short (about 25 "), so to speak, with respect to traditional weightlifting techniques, the Lafay method could be technically interpreted as the "splitting" of a single large series:
Example of Lafay method - Pushes / distances to the parallels:
- 16 TOT series
- 6 repetitions each
- 25 "of recovery
- 6 repetitions each
Physiology of the Lafay method
Making use of short series and high loads, the Lafay method takes full advantage of the anaerobic alattacid metabolism (substrate: creatine phosphate - CP) working consistently on strength (especially in the beginner and much less in the evolved sportsman); however, as the series continues, the Lafay method intervenes on energy production by encouraging the stimulation of the anaerobic lactacid metabolism (substrate: glucose; with lactic acid production) and consequently improving catabolite tolerance, hence the ability to resist strength (short and medium duration).
Positive and negative aspects of the Lafay method
The strength of this protocol is the compromise between high energy expenditure (which is suitable for weight loss), short training time (which perfectly matches the concept of cortisol moderation ), development of strength and resistant strength, cost effectiveness of the program; in my opinion, it is recommended especially for those new to physical culture and for those who approach muscle-building in a "sporting" and less "fitness" way.
On the other hand, the Lafay method can be ineffective or even counterproductive on the specific research of hypertrophy (not the basic one, common to all strength activities and better known as "toning"), especially for bodybuilders with good training seniority through overloads; this derives from the fact that the Lafay method, by definition, works with high muscular tensions and contraction times (TUT) that are quite short, all typical aspects of HIT (High Intensity Training) BUT opposed to HVT (High Volume Training - essential training to increase muscle mass).
The Lafay method is a good training protocol and constitutes a valid alternative to the engine room, although (as often happens) the relative characteristics of intensity, simplicity and difficulty are expressed by the Lafayents with a certain "spocchia" and "sufficiency" tone towards other disciplines; many of them diminish both traditional bodybuilding and weightlifting, ironizing (for free) on "long recovery times", and ignoring the fact that the other techniques in question follow completely different physiological principles since they do NOT share the same hunting objectives. Of course, none of the three is incorrect, provided that it is contextualised and used appropriately.
The most puzzling thing about the Lafay method is the "do it yourself"; the absence of a Trainer physically present during the training sessions favors the onset of 4 drawbacks:
- Distortion and incompleteness of executions due to advanced fatigue (technical problem)
- Increased risk of technically incorrect executions and probability of injury (technical and health problem)
- Possibility of no help or first aid in case of serious injury or illness during the training session (individual safety problem)
- Absence of sports insurance against death or disability (economic-legislative inconvenience).
