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Getbig Main Boards => Gossip & Opinions => Topic started by: The True Adonis on January 14, 2013, 06:49:50 AM
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Any progress or thoughts on this type of training?
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Sure do, time under tension (doing FULL Rom's) is where it's at.
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Its not really feasible with Deadlift or Squats right? I mean I could see it for Squats, but wouldn`t the danger increase in that case?
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i do, for i learned to be afraid of injuries.
Exactly my thought.
As you get older, you start to appreciate being injury free. As a young man, most of you guys are practically made out of steel, but us older guys in our 40's need to pace ourselves correctly.
"1"
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Exactly my thought.
As you get older, you start to appreciate being injury free. As a young man, most of you guys are practically made out of steel, but us older guys in our 40's need to pace ourselves correctly.
"1"
Yup.
five minutes on the tread mill at 4.1 mph and a 2% incline, with an exaggerated arm swing... followed by picking up a pair of 5 pound plates and doing a series of warmup moves, pretty much getting blood into every joint and muscle, before i even grab a weight.
then it's two warmup sets on the first exercise...after that you are good to go. No need to do warmup sets for every exercise, just the first one for a muscle group
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yes, at age 20 felt and likely was invincible, i remember coming to the gym all jacked up on the whole buffet thats in the black steroid book and warmup icecold with 220lbs on the bench.
haha, thses days, i need 15minutes warmup before even thinking about that.the joints arent the same nomore
Being older does have its benefits though. While we don't typically have the explosive strength or stamina that youngsters do, I have much more raw strength than I ever did.
Some of the guys I train with call it "old man strength".
"1"
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Exactly my thought.
As you get older, you start to appreciate being injury free. As a young man, most of you guys are practically made out of steel, but us older guys in our 40's need to pace ourselves correctly.
agreed, I spend a while warming up going through a few exercises before I up the intensity.
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i do the squats same way, very slow, its very very painfull, i think a slow all the way down squat with 300lbs is way more brutal and effective than an explosive not all the way down w2ith 400lbs.
by all the way down i mean ass right to the floor.
deadlifts same, i do them very slow.deadlifts is the main reason why im afraid of injury, i had one happening once from a deadlift where i pulled too quick, something in the lower back snapped like a machinegun, couldnt walk for coyple days.
yes, at age 20 felt and likely was invincible, i remember coming to the gym all jacked up on the whole buffet thats in the black steroid book and warmup icecold with 220lbs on the bench.
haha, thses days, i need 15minutes warmup before even thinking about that.the joints arent the same nomore
I`ve always gone all the way down regardless of rep speed. I really can`t do squats parallel, it just feels so awkward. I have to go to the ground every time. I have never warmed up ever on anything and have never had an injury. That could be due to the fact that I have never used any kind of steroids or anything like that. It seems its the people who do use, are at continual risk for injury.
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followed by picking up a pair of 5 pound plates and doing a series of warmup moves, pretty much getting blood into every joint and muscle, before i even grab a weight.
x2
Pretty much what I always do before starting my routine.
"1"
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when i see young guys throwing weights around i cringe but i used to be exactly the same
i always train slow and controlled and never go below six reps now
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12-20 reps for me., I try and make every set count by slowing the set down if I'm not getting the muscle fatigued enough.
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i do, for i learned to be afraid of injuries.
i also think i got better results with this aproach.
neither do i ever lock out any koint on any execise, this keeps the contrction up at all times.
when im fully warmed up on a good day i go for more weight and somewhat more explosive reps.
but first and foremost its the fear of injuries.
well you got a good physique so you are doing the right thing...i train now a lot more concentrated. I really try to wring out what i can from my training..and not too Heavy for me. No more straining under a weight which is too heavy.. ;D training slower is good and really helps muscle building.
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when i see young guys throwing weights around i cringe but i used to be exactly the same
i always train slow and controlled and never go below six reps now
I have always been much, much better at low reps than high reps. Especially with bench press. A heavy set of 2-5 reps is easier for me to do then a lighter set of 10-12. My rep ranges are always, 5/5/5/2 or 10/8/6/4/3/2 or 10/10/10. The 10/10/10 is by far the most difficult for me.
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I have always been much, much better at low reps than high reps. Especially with bench press. A heavy set of 2-5 reps is easier for me to do then a lighter set of 10-12. My rep ranges are always, 5/5/5/2 or 10/8/6/4/3/2 or 10/10/10. The 10/10/10 is by far the most difficult for me.
i never go under 5 reps on benches...mostly 6-10 reps.
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I`ve really tried to train with higher reps, but have always ended up getting weaker and weaker as a result. The same for Slow, controlled movements. Sometimes I would combine the two, slow and controlled and high reps. After a a few months I would try to see where I was in terms of max in Bench/Squat etc.. and all lifts would be down about 25 lbs or more. Very strange.
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Its not really feasible with Deadlift or Squats right? I mean I could see it for Squats, but wouldn`t the danger increase in that case?
Sure it is. I do "bodybuilder deadlifts." Meaning a double overhand grip, and slow/controlled. I have a video of myself doing a 5 plate per side DL with a solid 3-4 second negative. Total control, it's the best way to train IMO.
Same with squats. Slow and controlled, ass to grass.
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i do something 50-50. sometimes heavy workout sometimes not.
power loss is temporary and misleading.how strong i am on a particular day involves soooo many factors, dont even bother panicking if i lose even 40% strenght to previous week on same exercise.
enough sleep?
been training for 7 consecutive days or had days off?
been eating plenty or little lately?
stressed?
etcetc too many factors.
you know i have taken a week or two off and was stronger...
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"the pause that refreshes"
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I think doing things this way is a product of aging, and not just to avoid injury, but because "ego lifting" becomes a thing of the past. I put 315 on the bar not too long ago for chest just to see what it felt like, but I usually don't go over 245 for sets of 10-12, and maybe 275 for 8 if I'm feeling froggy. You know your body best, and begin to know what works best for it. I really believe in muscle memory, and if you have a decent base and don't have a history of roid abuse, can keep gains. I take time off and usually my body composition may change a bit, but with in two weeks, my strength is back to where it was.
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When I stopped playing sports, I tried powerlifting, trying to find a sport with black/white rules on winning/losing.
Now I don't care how strong I am. Really...how much more useful is a 450lb bench versus a 380lb bench in my everyday life? When would those extra 70lbs really be worth it for me?
I do know the amount of risk I have to entertain to get those extra 50lbs. Hurt shoulder, bad elbows, bad neck from driving into the bench...lots of fun. For 70lbs on the bench.
I just don't care anymore.
I'd rather be able to move, be somewhat strong, be able to workout when I want because I'm not hurt. If I train with girl weights, I don't care anymore.
I like slow reps, controlled contractions on positive and negative, and a big stretch and squeeze with full range of motion. I do at least 15 reps per set, but often go up to 25 or even 50 reps per set. Once I started training like that, I didn't need to do stretches or mobility work anymore. All my aches and pains and tightness vanished. I stopped focusing on moving a weight from point A to point B, and focused on making my muscle work over as far a ROM as possible, over as long a period of time as possible. It made a difference in how I look for the better...I know that. Muscles look rounder and fuller. Each little bodypart gets attention so the proportions of the body look smoother and flow better. And fewer injuries mean less atrophying of hurt muscles that I have to work my ass off on to build back up.
No more 585lb squats for 4 reps anymore. But, I'm not hurt anymore either. And I still LOOK like I can squat it (even though I probably couldn't squat 405 for 4 reps now). When I was at my powerlifting/football biggest, my quads measured 29.5 inches at 5'9" at 275lbs and I could squat 585 for 4 reps, and did my best squat of 630lbs. At the same weight now, my quads still measure 29.5 inches, but I don't squat above 225lbs now on any set. And I'm leaner. So I don't buy this whole "you have to get stronger on your 1RM to get bigger", at least when it applies to me.
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When I stopped playing sports, I tried powerlifting, trying to find a sport with black/white rules on winning/losing.
Now I don't care how strong I am. Really...how much more useful is a 450lb bench versus a 380lb bench in my everyday life? When would those extra 70lbs really be worth it for me?
I do know the amount of risk I have to entertain to get those extra 50lbs. Hurt shoulder, bad elbows, bad neck from driving into the bench...lots of fun. For 70lbs on the bench.
I just don't care anymore.
I'd rather be able to move, be somewhat strong, be able to workout when I want because I'm not hurt. If I train with girl weights, I don't care anymore.
I like slow reps, controlled contractions on positive and negative, and a big stretch and squeeze with full range of motion. I do at least 15 reps per set, but often go up to 25 or even 50 reps per set. Once I started training like that, I didn't need to do stretches or mobility work anymore. All my aches and pains and tightness vanished. I stopped focusing on moving a weight from point A to point B, and focused on making my muscle work over as far a ROM as possible, over as long a period of time as possible. It made a difference in how I look for the better...I know that. Muscles look rounder and fuller. Each little bodypart gets attention so the proportions of the body look smoother and flow better. And fewer injuries mean less atrophying of hurt muscles that I have to work my ass off on to build back up.
No more 585lb squats for 4 reps anymore. But, I'm not hurt anymore either. And I still LOOK like I can squat it (even though I probably couldn't squat 405 for 4 reps now). When I was at my powerlifting/football biggest, my quads measured 29.5 inches at 5'9" at 275lbs and I could squat 585 for 4 reps, and did my best squat of 630lbs. At the same weight now, my quads still measure 29.5 inches, but I don't squat above 225lbs now on any set. And I'm leaner. So I don't buy this whole "you have to get stronger on your 1RM to get bigger", at least when it applies to me.
I have a bulging neck disc, and I know this sounds stupid, but I never realized this was why training chest bothered my neck. I always assumed it was from the strain of slinging the dumbbells up on incline bench, or holding my breath during reps. Wow, I actually found something useful and BB related on this board. ;D
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"the pause that refreshes"
This..i do my reps in a rest/pause fashion. it's very advanced and only those who have 18+ muscular arms should try it.
fairly slow, but not stupid slow on the way down...1,2 3 normally...then i rest for a count, usually I'll re-grip the bar and then up fast and explosive. Then I like to jump up scream "YEEEAH MOTHER.F.UCKER !!!!!! THAT"S WHAT"S UP, YOU BLACK BASTARD!!!!!"...to no one in particular, at the end of the set.
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Then I like to jump up scream "YEEEAH MOTHER.F.UCKER !!!!!! THAT"S WHAT"S UP, YOU BLACK BASTARD!!!!!"...to no one in particular, at the end of the set.
:D
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I do as I need to in order to keep correct form
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I have a bulging neck disc, and I know this sounds stupid, but I never realized this was why training chest bothered my neck. I always assumed it was from the strain of slinging the dumbbells up on incline bench, or holding my breath during reps. Wow, I actually found something useful and BB related on this board. ;D
Crazy, right?
My chiropractor was a very successful powerlifter (in a lighter weight class). He me with my shoulder impingement, and after a few months of visits, he figured out that my nerves in my thoracic spine were getting pinched by crushing my neck into the bench to bridge for a bigger bench. This led to atrophy in supraspinatus which wasn't firing due to poor nerve conduction, which weakened the integrity of the supporting muscles in the shoulder, allowing the shoulder to drift every so slightly on a bench (no matter how hard I pinched my scapula together on the bench). This wore the glenohumeral structures down, leading to premature impingement syndrome.
Only solution - stop benching so heavy. No amount of massage, ART, or adjustments helped. We tried (obviously, he wanted it to work...bigger fees for him). At the of the day, my chase for a 5 plate bench was done. And with it, my lust for heavy weights and explosive reps.
I decided I wanted to lift a long time at a lighter weight than a short time at bigger weights.
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This..i do my reps in a rest/pause fashion. it's very advanced and only those who have 18+ muscular arms should try it.
fairly slow, but not stupid slow on the way down...1,2 3 normally...then i rest for a count, usually I'll re-grip the bar and then up fast and explosive. Then I like to jump up scream "YEEEAH MOTHER.F.UCKER !!!!!! THAT"S WHAT"S UP, YOU BLACK BASTARD!!!!!"...to no one in particular, at the end of the set.
you must have a manly quality physique ;D
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Any progress or thoughts on this type of training?
i train with very strict reps, very very slow on the eccentric, but very hard and forceful on the concentric. always always always form as the priority, always always lways squeezing the muscle as hard as possible, contract as strong as possible, very very very slow on the way down. hold at peak contraction for a second. forceful on the positive. BOOM. works for me..
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Any progress or thoughts on this type of training?
you will reach 380 pounds at 20% bodyfat, claim to be 425 pounds and then die at 33
This video of the artist formerly known as "Tevor Smith" is proof of that
http://www.rxmuscle.com/video/lifestyles-events/7342-trevor-smith-training-legs-never-before-seen-exclusive.html (http://www.rxmuscle.com/video/lifestyles-events/7342-trevor-smith-training-legs-never-before-seen-exclusive.html)
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This..i do my reps in a rest/pause fashion. it's very advanced and only those who have 18+ muscular arms should try it.
Would that be 18" combined?
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Would that be 18" combined?
for those less fortunate
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Then I like to jump up scream "YEEEAH MOTHER.F.UCKER !!!!!! THAT"S WHAT"S UP, YOU BLACK BASTARD!!!!!"...to no one in particular, at the end of the set.
This was gold by the way.
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slow reps dont work on every exercise...
for compound exercises my reps are explosive.....
squats
barbell rows
bench
dumbell presses...
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slow doesnt work for me.... nor superfast
moderate... for me
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12-20 reps for me., I try and make every set count by slowing the set down if I'm not getting the muscle fatigued enough.
too many injuries to go less than 10 reps anymore. rather just be limber and loose than jacked.
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i do, for i learned to be afraid of injuries.
i also think i got better results with this aproach.
neither do i ever lock out any koint on any execise, this keeps the contrction up at all times.
when im fully warmed up on a good day i go for more weight and somewhat more explosive reps.
but first and foremost its the fear of injuries.
x2
and it doesn't have to do with age. I'm 28 and i fucked my back doing deads. couldn't walk for 2 days, had to stay home for 1 week!
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Mind muscle connection is key as we already know, and to really achieve that you cant just workout fast, but super slow isn't needed either.
I remember in one of Ronnies DVD he talks about how the muscle don't know if you used free weights or a machine etc. as long as you train right the goals are achieved (given your diet and supps are in check too).
So if slow reps, fast reps etc works for you, do it, or mix it up a bit.
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oh hell yes. going heavy after your 20's is just retarded and begging for an injury. Although you can still hurt yourself doing slow controlled reps if you use the wrong angle, or just train too much. I don't go full ROM on most lifts anymore since the full stretch is where tendons tear and the full contraction is where muscle tears. 90 ROM with constant tension and remove as much wobble from the lift as possible.. pretty much all you can do to stay injury free
If you cant do a lift with slow reps then there's no reason to bother doing the lift.
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from what I have read there's no benefit to it, so I never bothered. just do more reps for time uner tension. For certain isolation movements, it probably makes sense to eliminate momentum.
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and then you go and flush down the toilet all that effort bc of lack of willpower for somewhat proper diet.
:-*
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I'm impressed at how much thought you guys give to your rep cadence. Mine are kind of slap dash, and to be honest the results are not ideal. Maybe I'll take a step back and work this shit a little harder.
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Good form, forms good muscles!
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has tbumz finally shaved his hairy shoulders n arms?
slow and squeezy is the only way for anyone with a decade+ of weights abuses
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When I stopped playing sports, I tried powerlifting, trying to find a sport with black/white rules on winning/losing.
Now I don't care how strong I am. Really...how much more useful is a 450lb bench versus a 380lb bench in my everyday life? When would those extra 70lbs really be worth it for me?
I do know the amount of risk I have to entertain to get those extra 50lbs. Hurt shoulder, bad elbows, bad neck from driving into the bench...lots of fun. For 70lbs on the bench.
I just don't care anymore.
I'd rather be able to move, be somewhat strong, be able to workout when I want because I'm not hurt. If I train with girl weights, I don't care anymore.
I like slow reps, controlled contractions on positive and negative, and a big stretch and squeeze with full range of motion. I do at least 15 reps per set, but often go up to 25 or even 50 reps per set. Once I started training like that, I didn't need to do stretches or mobility work anymore. All my aches and pains and tightness vanished. I stopped focusing on moving a weight from point A to point B, and focused on making my muscle work over as far a ROM as possible, over as long a period of time as possible. It made a difference in how I look for the better...I know that. Muscles look rounder and fuller. Each little bodypart gets attention so the proportions of the body look smoother and flow better. And fewer injuries mean less atrophying of hurt muscles that I have to work my ass off on to build back up.
No more 585lb squats for 4 reps anymore. But, I'm not hurt anymore either. And I still LOOK like I can squat it (even though I probably couldn't squat 405 for 4 reps now). When I was at my powerlifting/football biggest, my quads measured 29.5 inches at 5'9" at 275lbs and I could squat 585 for 4 reps, and did my best squat of 630lbs. At the same weight now, my quads still measure 29.5 inches, but I don't squat above 225lbs now on any set. And I'm leaner. So I don't buy this whole "you have to get stronger on your 1RM to get bigger", at least when it applies to me.
it s not how much you lift, it s how much you look like you can lift or smtgh along those lines ;D Dont we lift weights to impress other males in the first place?
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Good form is important as is a full range of motion. Doing reps super slow is something that I have a problem with. Like partial reps doing reps super slow is a tool but shouldn't be your main tool of training. Super slow reps started with Ken Hutchins and to a lessor extent Darden. Also time under tension is just an over used buzz word with guys who took a one week personal trainer course on the internet. I'll take the power of a guy for athletics who quickly lifts a power clean than a guy timing how much he has an exercise under tension.
In my viewpoint it's great for for people who are not into hardcore fitness. It is really a safe form of lifting when you do your reps super slow on machines. It's great for rehab. I am concerned with 45 plus year olds getting their blood pressure through the roof doing a 10 second concentric and a 10 second negative. I don't care how many shallow breaths you take.
Ken Hutchins who is the guru of super slow has not found the acceptance for his training protocol. He feels it is the best way to train. His role model Arthur Jones if memory serves me didn't agree with his super slow reps. It's also "blasphemy" that he altered Arthur Jones's Medx machines. Remember he modified all those Arthur Jones MedX machines for super slow by changing the cam? Maybe Hutchins has some medical problems for an excuse but he always seemed like an out of shape guy to me. The fact remains if you want to lift 100lbs. the wrong way to go about it is to lift 40lbs in slow motion. The less weight you lift the lower the recruitment of muscle fibers. I believe in proper form and not throwing a weight through momentum but doing 20 second reps is ridiculous for a healthy athlete trying to get stronger.
Super slow fans follow the super slow guru Ken Hutchins method of super slow. Hutchins was a follower of Jones but he put his own twist to it. Using mainly MEDX machines they use light weights using slow motion reps. They train sometimes less than 20 minutes twice a week. That's all the physical exercise they do. I believe they are using less than 80 calories a session.
I personally don't believe super slow involve the muscle fibers that are responsible for the greatest potential for growth and strength. Where in athletics do you do anything in slow motion? When you throw a punch, sprint, or tackle someone do you do it in slow motion? The university of Sydney found that lifting at a one second concentric and one second negative built more strength than the typically preached 3 second up and 3 second down. They found it was 11% more effective. I don't believe in throwing weights as in what I see some people do but lifting in a typical cadence that most bodybuilder use isn't a problem. When it comes to Olympic lifting the more explosive the better.
This subculture of bodybuilding also believe that the added muscle weight put on by super slow will get you ripped quick. They took an accepted given but ran with it to prove the efficiency of super slow. Yes adding muscle uses more calories at rest but give me a break. I guess it didn't work for Hutchins. No offense but maybe due to health problems he looks seriously out of shape in the last picture I saw.
Some of the studies with super slow were gathered from a YMCA in Mass. conducted by a man named Wescott I believe. It showed that non bodybuilders using super slow put on lean body mass but any untrained person put on any lifting program will show an increase in lean body mass.
Lastly from what I heard is that Jones wasn't to happy about super slow or the modifications to his MEDX machines. I think super slow has a place in training. It's a tool like any other. To use it exclusively is a mistake. It's great for rehabilitation.
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I had many conversations with Ken Hutchins regarding SuperSlow.
I trained that way exclusively for more than a year.
You can train very intensely this way, or rather fool yourself into the fact that you are training intensely. You are getting de-conditioned.
I made much more progress both before, and after, my stint with Superslow.
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theres something to that.
strenght is relativ, depends on too many factors on a fiven day.
sleep, food , have i trained triceps the day before ?then the bench next day wont be very good.
and some even train to impress-get laid by women.
:D
yes.. a night out with you would be a good pussy puller... ;D
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last year i was at my all time strongest
i'm an ectomorph with long femurs
i squatted 170kg for 5 reps at 85 kg bodyweight (i guess 5'11" or something) high bar full rom no belt no knee sleeve/wrap
i cannot even begin to imagine to do that now
it's not a lot compared to getbig poundages but it was crazy to me looking back