Thread: Is it just me or is this the best routine ive found sofar.!

Heya guys, on the April issue that Robert DiMaggio (Prince) issued in the PM Inbox, i went across this article

http://www.ironmagazine.com/article84.html

Titled : Intensity Techniques Make You Stronger
by Nick Nilsson

and i thought just out of curiousity i would try the first method.

1. Triple Drop and Rebound Sets

This is a variation of the Triple Drop Set. The Triple Drop Set is where you start with a heavy weight, do a set to failure, reduce the weight, do another set to failure, reduce the weight a third time and do a final set to failure.

Do the regular Triple Drop Set then quickly go back and do your starting (heaviest) weight again for a more few reps. Usually you will be able to get one or two reps with it. The reason for this is that the last of the drops uses a lighter weight, which recruits different muscle fibers than when you are using heavier weights.

And i dont know if it was just me, by i applied that to my TRICEPS, and they LITERALLY EXPLODED.!

My routine was as follows :
All i performed on my tricep was : One Arm Supinated Dumbbell Triceps Extension

and i did the TRIPLE DROP REBOUND SET of
1x11 (~55lb)
1x9 (~45lb)
1x8 (~40lb)
The above were all completed 1 after the other, which completed my triple drop set ( the above were to failure, were i didnt strain my muscle were i coudlnt lift it anymore )
and then i had 2minute breaks inbetween these sets
1x8 (~50lb)
1x8 (~50lb)
1x10 (~45lb)
1x6 (~50lb)

And guys, i LITERALLY have never FELT that blown in my triceps to the point where i am 110% satisfied with my workout. It really gave my triceps the best workout ive given them!

And i just want to know if its only me seeing the magic of this workout or other people have tried themaswell!
oh and keep reading the Articles Prince posts to your PM box I find them heaps valuable!

A bit about muscle fiber.

Humans have basically three different types of muscle fibers. Slow- twitch (ST or Type I) fibers are identified by a slow contraction time and a high resistance to fatigue. Structurally, they have a small motor neuron and fiber diameter, a high mitochondrial and capillary density, and a high myoglobin content, Energetically, they have a low supply of creatine phosphate (a high-energy substrate used for quick, explosive movements), a low glycogen content, and a wealthy store of triglycerides (the stored form of fat). They contain few of the enzymes involved in glycolysis, but contain many of the enzymes involved in the oxidative pathways (Krebs cycle, electron transport chain). Functionally, ST fibers are used for aerobic activities requiring low-level force production, such as walking and maintaining posture. Most activities of daily living use ST fibers.

Fast-twitch (FT or Type II) fibers are identified by a quick con- traction time and a low resistance to fatigue. The differences in the speeds of contraction that gives the fibers their names can be explained, in part, by the rates of release of calcium by the sarcoplasmic reticulum (the muscle's storage site for calcium) and by the activity of the enzyme (myosin-ATPase) that breaks down ATP inside the myosin head of the contractile proteins. Both of these characteristics are faster and greater in the FT fibers (Fitts & Widrick, 1996; Harigaya & Schwartz, 1969).

Fast-twitch fibers are further divided into fast-twitch A (FT -A or Type IIA) and fast- twitch B (FT -B or Type lIB) fibers. FT -A fibers have a moderate resistance to fatigue and represent a transition between the two extremes of the ST and FT -B fibers. Structurally, FT -A fibers have a large motor neuron and fiber diameter, a high mitochondrial density, a medium capillary density, and a medium myoglobin content. They are high in creatine phosphate and glycogen and medium in triglyceride stores. They have both a high glycolytic and oxidative enzyme activity. Functionally, they are used for prolonged anaerobic activities with a relatively high force output, such as racing 400 meters.

Fast-twitch B fibers, on the other hand, are very sensitive to fatigue and are used for short anaerobic, high force production activities, such as sprinting, hurdling, jumping, and putting the shot. These fibers are also capable of producing more power than ST fibers. Like the FT -A fibers, FT -B fibers have a large motor neuron and fiber diameter, but a low mitochondrial and capillary density and myoglobin content. They also are high in creatine phosphate and glycogen, but low in triglycerides. They contain many glycolytic enzymes but few oxidative enzymes. Table 1 summarizes some major characteristics of the three fiber types.

So different fiber types are not recruited based on tension, but rather time. Even a rep using 60% of your 1RM will fatigue the TypeIIB fibers.

This is not saying in any way the article doesn't provide a valid training idea, I just wanted to clarify the fibers bit.