peak contraction and continuous tension

[Donny]

Today i watched a guy get very little out an exercise due to swinging and not concentrating on what he was doing. He was doing leg extensions and kicked the weight up and let it drop... I am a great believer in connecting your mind with the muscle and FEELING the PEAK CONTRACTION and CONTINUOUS TENSION. so what do i mean ?
PEAK CONTRACTION: To heavily load a muscle in it´s fully contracted position.
CONTINUOUS TENSION: To slow down a rep and thus building maximum Tension into the working muscle(S) as you move the weight.

of course you can combine the two. Actually even Basic exercises like chins and bent rows are also PEAK CONTRACTION exercises, all types of calf raises,front,side,bent over laterals which i used today in my shoulder training.

[Yev33]

I tend to do my big compound movements explosively on the concentric and controlled on the eccentric. I don't really think about the rep cadence at all, just make sure that I am getting full ROM and a controlled negative.

Isolation work is a different story though, there I do focus on tension throughout the entire movement and a peak contraction. Only exception to this I can think of would be hamstring curl variations, when I do a controlled concentric I don't feel like my hamstrings get much of a workout, the weight also has to get reduced by quite a bit. So for these I stick to the full ROM, explosive concentric and very controlled eccentric.

[Donny]

I tend to do my big compound movements explosively on the concentric and controlled on the eccentric. I don't really think about the rep cadence at all, just make sure that I am getting full ROM and a controlled negative.

Isolation work is a different story though, there I do focus on tension throughout the entire movement and a peak contraction. Only exception to this I can think of would be hamstring curl variations, when I do a controlled concentric I don't feel like my hamstrings get much of a workout, the weight also has to get reduced by quite a bit. So for these I stick to the full ROM, explosive concentric and very controlled eccentric.

yes i like to make the most out of my training too..why waste your time when you train? If you train 40 mins then make sure you do your best. you are one of the more knowledgable guys on here and good to read your comments. Be a thinking trainer !!

[Yev33]

yes i like to make the most out of my training too..why waste your time when you train? If you train 40 mins then make sure you do your best. you are one of the more knowledgable guys on here and good to read your comments. Be a thinking trainer !!

Thanks Donny. I have learned over the years that in training and in life that while hard work and consistency are important they will only take you so far. You have to combine them with an intelligent approach . I have seen people at the different gyms I have belonged to,  be very consistent and put in a lot of effort in their workouts with little results to show for it once they get  past the beginner stage.