thank you Darkness...

[mrhtbd]

Darkness gave me a good tip I have been using to increase the intensity of my 10x10 volume supersets.
He suggested I go down to the count of 4 then explode from the resting phase of the movement to extension.
I have been doing this for the past week and really feel that exploding out of the rest position is having a positive effect especially at inertia.
Problem with this, though, is the later part of the movement may have more inertia than I want and this reduces the tension due to momentum.
I guess this can be overcome, though, because by increasing explosive force, there is bound to be a positive effect of more strength + more weight = eventually more strength and size.
At least this works in theory.

Any thoughts pro or con?

 

[ozzy69]

listen to him--ive seen your pics and ive seen his---listen to him

 

[Darkness]

I am not smart enough to figure this stuff out; this cadence was suggested to me a a physician who is an accomplished PLer and BBer. I just passed it on.

I hear what you are saying mrhtbd about the momentum once you got towards the top of the rep going up. I think you will find that, lowering the weight slowly (full 4 seconds), and pausing a full second at the bottom, followed by exploding upward, will do alot to exhaust the muscle quicker than a standard cadence, as well as engage all the fast AND slow twitch muscle fibers.

Anxious to see how it works for you. It only took about a month to see added results in my pecs that people noticed. And I had a pretty nice set of titties before I started it.

 

[CalKiller]

yes that is a very good technique.. i call it TUT.. time under tension, works great

heres an example, try doing db presses by pushing the dbs together(palms facing)through range of motion, this keeps the chest flexed throughout..killer

 

[Darkness]

yes that is a very good technique.. i call it TUT.. time under tension, works great

heres an example, try doing db presses by pushing the dbs together(palms facing)through range of motion, this keeps the chest flexed throughout..killer

Yea I like that one. Someone taught me that a year or so ago and it really helped develop my upper chest more.

 

[Dawgpound_Hank]

Darkness gave me a good tip I have been using to increase the intensity of my 10x10 volume supersets.
He suggested I go down to the count of 4 then explode from the resting phase of the movement to extension.
I have been doing this for the past week and really feel that exploding out of the rest position is having a positive effect especially at inertia.
Problem with this, though, is the later part of the movement may have more inertia than I want and this reduces the tension due to momentum.
I guess this can be overcome, though, because by increasing explosive force, there is bound to be a positive effect of more strength + more weight = eventually more strength and size.
At least this works in theory.

Any thoughts pro or con?

I believe you would benefit much more with a more conventional routine offering more variety. You can still do your supersets with light weights & fast pace if you choose, but why limit yourself to 10 sets of ONE exericse per bdpt? Example, 3 sets of each of pulldowns, bb rows & cable rows are gonna do your back more justice than just 10 sets of pulldowns alone. Same with all bdpts - one exercise isn't going to hit all parts of the muscle, be it you do 10 sets or 100 sets of it. Example, on your chest & back workout, you could ss (superset) incline press with pulldowns, flat db press with bb rows, and lastly flyes with cable rows. Those exact exercies used in the example aren't important - the important thing is getting a variety to target all sections of said muscle. Just sayin'.

 

[Dawgpound_Hank]

I think you will find that, lowering the weight slowly (full 4 seconds), and pausing a full second at the bottom, followed by exploding upward, will do alot to exhaust the muscle quicker than a standard cadence, as well as engage all the fast AND slow twitch muscle fibers.

I don't know that cadence has such a profound effect on hitting both fiber types. Typically, fast twitch fibers is hit by powerful bursts (heavy, low-medium reps) & slow twitch by more endurance type shit (lighter, high reps) ie, sprint vs marathon thing.

I get the best of both worlds by getting my heavy shit in on the first exercise with low-medium reps, then on the 2nd exercise on, gradually upping the reps so on my last exercise, I might be doing 21's, triple drops, down the racks, high-rep sets - also great to end off with a killa pump.

 

[mrhtbd]

I love the idea of variety and your choice of sets as well. Putting cable rows with flyes is interesting, you mean standing bent-over cable rows from a double-cable machine, starting elbows crossed and going out arms spread from there?

Yes you are right about more conventional exercises.
I was thinking about that yesterday and today, but changing up right now is distracting. Tell you the truth with all the changes I'm forced to endure, the SS's keep me grounded. On a good note, I need to make up and extra 10 sets as, of present count, to make 100 SS's by the 20th of March, and these extra sets are just where I want to start. I had been doing multiple body-parts a day. Now I can hit one plane, like chest back, but do 3 supersets of 10 instead of one.

I'm still recouping from a lot of injuries as well, and the lower weights help let the weak areas participate without being overwhelmed. The first tri-mester of this year is to be about conditioning, after March will be my big push for this or that, depending on the conditioning.
The supersets serve several purposes, but you are right, time to up the ante.

 

[Chuck]

I don't know nuthin bout nuthin, but I tried changing the negative speed vrs posative on my reps just to check on the difference. I liked it. I sure find it works on your wind and that last set burns like a sumbitch when you slow it right down. I did find I get the head rush though when I explode with the weight when doing bigger muscle goups like legs. Almost like my heads gonna explode by the last rep of the last set. If I didn't know my blood pressure was okay Ild check with the Doc.

 

[Dawgpound_Hank]

Putting cable rows with flyes is interesting, you mean standing bent-over cable rows from a double-cable machine, starting elbows crossed and going out arms spread from there?

I'm speaking of simple old-school seated cable rows which hits the lats.

 

[mrhtbd]

Aww, ny'uck, n'yuck, n'yuck, I shooda know'n!"