Training Tempo

[3BILLS]

FAST but SMART with every key principle and hack integrated ( REST PAUSE, FORCED CONTRACTIONS, SLOW NEGATIVES, QUICK EXPLOSIONS, NO JOINT LOCKS)
I maybe take 15-30sec max in between sets. Ive been in a gym for 16+ years almost every day the last thing I want to do is spend more than an hour in a public gym with all the people around.

NOW, a totally empty gym, I would take my time more and be creative, but regardless, still high intensity and till failure, and keep myself guessing, I never stick to the same rep schemes or exercises, play it by ear, and SUFFER

I'm very similar to this now myself

 

[emeric delczeg]

Quote by Shelby Starnes….”it depends”


Going purposely slow on the concentric is dumb IMO. You accelerate as fast as you can while keeping the intended form. But again it depends. In a very stretched position of a muscle, it would be a good idea to ease into it. Like you’re driving a SRT charger, you want to zoom, but the rule is you can’t bark the tires.

Also eccentric data is mixed or interpreted wrong. When more growth occurred in most of the studies, it was OVERLOADED eccentrics. Like, you can’t lift the weight up. We don’t do that often. Maybe cheaty drag curls, meadows side/rear delt destroyers….double up single down leg curls/extensions….

And some data shows that too slow an eccentric you lose the stretch reflex which hampers growth. The hypothesis is that the stretch reflex allows you to reverse the movement with more force usually at long muscle lengths (bonus to growth) and increased force=tension=more stimulus

But especially legs, people just squat, drop down, lower the sled by gravity and lose tension. Keep tension, control it, reverse the movement safely, then fucking send it. Repeat.

Bro talk…..lift however you enjoy the most and can go the hardest without fucking something up.

I like variable negatives.