excellent article! I like the power of 10 article even better!
I defenitly enjoy training with greater frequency and have been doing so for the past year and a half. I love it.
To add to what he said in the power of 10 article:
- Olympic lifters train many times a week and some, a couple times a day. Have you ever see an olympic weightlifter with scrwany legs? Never!
- don't worry about the rep tempo, move the weight. that is really important. slowing the negative will hinder your progress as it will create greater damage that will keep you from mainting the higher frequency training. Again, back to olympic weightlifters, they can lift so much with their legs through the week because there is pretty much no eccentric portion to a snatch, clean and jerk, or pull. The snatch and the clean are concentric pulls, then you drop under the bar in a quick explosive manner (you are not lowering the weight, gravity is doing it for you) and then followed by a concnetric squat. The jerk has an eccentric quarter squat before the drive and dip phases of the lift. Pulls are only concnetric and then you drop the bar or let it fall down to the floor. Squats are the only thing that they do that has a negative.
- stretching and massage is a big part of elite weightlifters recovery.
- don't worry about the rep tempo, move the weight. that is really important.
Beyond what you said, paying too much attention to tempo while counting repetitions is going to make it harder to concentrate on lifting. Furthermore, I see no point in ever performing the concentric motion of a lift slow assuming you aren't performing rehab work or your sport/application requires slow movements. You stimulate more fast twitch fibers and excite the central nervous system more by moving the weight with some speed!
The only time it's bad to feel the burn is when you're peeing...