- This topic has 7 voices and 24 replies.
-
Posts
-
In my opinion you should never pace the cocentric portion of the rep. It should always be explosive as possible. I can understand a slow eccentric, but I have never seen a benefit from a slow cocentric.
The one I'm doing is 4 count eccentric, 1 count concentric
In my opinion you should never pace the cocentric portion of the rep. It should always be explosive as possible. I can understand a slow eccentric, but I have never seen a benefit from a slow cocentric.
The one I'm doing is 4 count eccentric, 1 count concentric
Yup I do this a lot, but don't count the concentric just explode up as fast as possible basically
I've seen / used tempos that vary.I've done ultra, pain-stakingly slow reps (including the concentric portion)... much like Gunter Schlierkamp has used in the past (I've read). I've also done explosive concentrics (ala, Jay Cutler), as well as moderate concentrics (2 second).Variation is good for the body IF you want continual results. Maybe some people can use the same programs / methods day-in, day-out... but, not everyone can. Experience level also plays a BIG role.I personally like to change things up every 4-8 weeks, to keep my body guessing, and keep it responding.This is especially important, I feel, for people who have been lifting for years (as progress becomes more and more difficult, and requires more and more effort / planning).Cory
For strength a non-explosive concentric is a terrible idea. You are generating less force and it is going to make you slow. This is also VERY important I would imagine for GLUT4 translocation.As far as hypertrophy is concerned, while it seems like you get a better pump with slow cocentrics, I have never seen any benefit from it myself and I have never seen any science on it either. Even if there was a benefit for hypertrophy from slow cocentrics, I think it would be outweighed by the strength benefits of lifting explosively because the stronger you are, the heavier the weights you can use for your hypertrophy work.Just my two cents.
don't count the concentric just explode up as fast as possible basically
Agreed. Although for the sake of injury minimization, rather than explode I rapidly accelerate the concentric movement.
Been watching several youtube videos on german body comp:http://www.youtube.com/watch?v=ogCx7yW-pEwVery very interesting.. from various quotes in the beginning of the video he says.. "you get increased growth hormone production by increase of blood lactate levels" "this is a fat loss program .. where you can lose fat without doing cardio"Just watching it is unbearable... I know I'm going to have to do this.. and I don't wanna..
Hey,In advance, sorry for the long post.It's weird you should open this thread, I was just about to open one exactly the same!Anyway, GVT I'm on it just now 4th cycle in and I'm backloading. I train every second night and backload every night.I'm not following the typical template of chest/back, legs/abs, off, arms/shoulders, off, repeat. But instead using a plan that suits my gym setup, similar to what you'll probably do yourself.Your weights need to be significantly less than normal, 50-60% of your 1RM is recommended, and your workouts take forever! So be prepared.It is recommended that you lift slowly but to be honest you will likely struggle to maintain a 4s negative throughout, unless you wanna be in the gym for over 2 hours. Personally, after a 12hr shift I wanna spend some time with my family, then get in and out the gym afap so this is far from ideal. I have read that although tempo is recommended, it's not essential so I wouldn't get too hung up on it. In any case, you will generally be over an hour in the gym. Despite rest periods being only 1 minute.The first 4 sets just feel like warmup sets, only using the same weight each time so I don't really feel the benefits until I get into the latter sets and my muscles begin tire.I Don't really like it. Feels like I'm just going through the motions to get the workouts done, and although its harder towards the end, it feels as though I could've used the time in the gym more productively.In terms of gains, I can't really say I've noticed anything spectacular so I wouldn't believe all the hype. I have gained a bit of size but also some body fat, but I am backloading fairly heavily every night and I'm ultimately trying to gain mass so a bit of body fat is probably to be expected.I wondered at it's suitability for CBL to be honest. I read that for CBL to be effective you should be lifting HEAVILY for several sets. In my opinion you don't lift heavily enough so don't be surprised if your results aren't optimal.I said I'd give it at least 6 cycles so I'll stick with it until then and although I generally prefer high intensity training, I do see the benefits of adding volume and I'll continue to do so in some way. But, I feel there are more productive ways of doing it and I'll stick with them In the future.I was curious about it at first so I'm glad I've tried it, but everyone gains from different stimuli so what doesn't work so well for some may work well for others so give it a go and see what you think. I've always been a more intense type of person and this just feels like a marathon to me, not really my thing.Good Luck, let us know how you find it.Rich.
Anyway, GVT I'm on it just now 4th cycle in and I'm backloading. I train every second night and backload every night.
Why are you backloading every night if you only train 3-4 times a week?
Coz I'm looking to get freakin Jacked! And I'd like to gain a bit of weight.Generally, I'll train every 2nd day but due to working shifts it doesn't always pan out that way so there are times when I'll train 2-3 consecutive days and other times when I'll split my session and train in the morning and at night.
Sorry for the hugest post ever! But I tried to make this as detailed as I can to give a real good idea of what I did, what I'm going through, and what I plan on doing.
Here's the interesting thing that actually happened -- to recap I am doing shockwave while incorporating tempo from the german body comp program.--Implementation:Two days ago was my leg workouts. On some exercises I didn't have to put the weights down too much for example on my leg extension workout, I went from 210 down to 180. However, for my squats I went from 275 to 220 lbs.--Tweak:I also had to exchange a few exercises. I used to do Angle Leg Presses, but to me.. it's so lame. I can push up 720 lbs, but the distance of my leg travels were very small since I have no flexibility. The other reasoning was spending time finding and stacking up sixteen 45lb plates. I replaced this exercise with a v-Squats (3 sets) and a hack-squat (3 sets) combination.--ConclusionBy the time I hit my dead lifts, the burns from the previous exercises were taking their toll. My legs were shaking extremely. I never felt this sensation before. I suspect that has to do with emptying out my muscle glycogen stores. For an hour after my workout.. my muscles kept shaking whenever I stood up. Even now, I still have a tingling sensation on my quads, my hamstring, and calf muscles. It's as if I rubbed menthol lotion on top of my skin. It's not sore, I'm not limping, and I don't have any trouble walking.. it's just a weird sensation when I walk.--HIITYesterday I did HIIT.. I was definitely weaker in my speed.. I toned the levels down a bit.. and I was able to perform the full half hour cycle, even though my legs were still recovering. But I did notice a different feeling coming off from the HIIT workout than before.--Future tweakFrom the articles I read about tempo, it's definitely there to promote fat loss and to help with muscle definition through the lactic channels. What I will have to do now is tweak the shockwave again. The reason why is because it lumps up all the muscle groups. For example, for shoulder and tricep day. The original is do all shoulder exercises first, then do all tricep muscles second. Adding tempo makes this really difficult (extreme shaking and potential injury). I'll see if I can just alternate the muscle groups (shoulder for one workout.. tricep for another.. then back to shoulder). That way I'll give my muscles ample time for rest.
You must be logged in to reply to this topic.