Strict Form

**BigDyl** · 01-21-2006, 06:33 PM

Define Strict Form.

Example, Flat Barbell Bench Press:

A. Slow and controlled excentric lift, touch at bottom. Explosive consentric, still controlling the weight.

B. Moderate controlled excentric lift, tiny bounce at bottom. Explosive, less controlled consentric

C. Fast yet still controlled excentric lift, big bounce at the bottom. Slow and controlled consentric.

D. Explosive excentric with a 3-4 inch bounce at bottom. Very slow and painfully controlled concentric lift.

E. Very slow excentric lift, pause for 1-2 seconds at the bottom. Explode like crazy on the concentric, while having semi-control of the weight.

**kenwood** · 01-21-2006, 06:34 PM

Originally Posted by BigDyl

Define Strict Form.

Example, Flat Barbell Bench Press:

A. Slow and controlled excentric lift, touch at bottom. Explosive consentric, still controlling the weight.

B. Moderate controlled excentric lift, tiny bounce at bottom. Explosive, less controlled consentric

C. Fast yet still controlled excentric lift, big bounce at the bottom. Slow and controlled consentric.

D. Explosive excentric with a 3-4 inch bounce at bottom. Very slow and painfully controlled concentric lift.

**BigDyl** · 01-21-2006, 06:36 PM

Originally Posted by kenwood

Answer the question, and I'll make you a sargent in the Ninja Club.

**kenwood** · 01-21-2006, 06:37 PM

Originally Posted by BigDyl

Answer the question, and I'll make you a sargent in the Ninja Club.

yes

**The13ig13adWolf** · 01-21-2006, 06:38 PM

A.

**P-funk** · 01-21-2006, 06:38 PM

Originally Posted by BigDyl

Define Strict Form.

Example, Flat Barbell Bench Press:

A. Slow and controlled excentric lift, touch at bottom. Explosive consentric, still controlling the weight.

B. Moderate controlled excentric lift, tiny bounce at bottom. Explosive, less controlled consentric

C. Fast yet still controlled excentric lift, big bounce at the bottom. Slow and controlled consentric.

D. Explosive excentric with a 3-4 inch bounce at bottom. Very slow and painfully controlled concentric lift.

E. Very slow excentric lift, pause for 1-2 seconds at the bottom. Explode like crazy on the concentric, while having semi-control of the weight.

strict form could really be any of those depending on what you are trying to accomplish.

Strict form to me just means using good lifting technique no matter what the speed of the repetition (eccentric or concentric).

**BigDyl** · 01-21-2006, 06:39 PM

We'll what if I change A. slightly, and say you have to pause at the bottom for 1 second. Is the 1 second pause nessasary, if you are interested in hypertrophy.

**The13ig13adWolf** · 01-21-2006, 06:39 PM

i don't think the bounce off the chest exemplifies good form.

**BigDyl** · 01-21-2006, 06:40 PM

Originally Posted by The13ig13adWolf

i don't think the bounce off the chest exemplifies good form.

Yes, but the concentric part of the lift balances it out because it is very slow and controlled... are you saying the excentric is more important than the concentric?

**TJ Cline** · 01-21-2006, 06:40 PM

A.

**BigDyl** · 01-21-2006, 06:42 PM

Originally Posted by ForemanRules

A.

Yeah, but your lifts look more like D.

**The13ig13adWolf** · 01-21-2006, 06:42 PM

Originally Posted by BigDyl

Yes, but the concentric part of the lift balances it out because it is very slow and controlled... are you saying the excentric is more important than the concentric?

nope, i just don't think bouncing the bar off the chest under any circumstances is correct.

how does a slow concentric balance out a bounce?

**BigDyl** · 01-21-2006, 06:43 PM

Originally Posted by The13ig13adWolf

nope, i just don't think bouncing the bar off the chest under any circumstances is correct.

how does a slow concentric balance out a bounce?

Because it goes down fast, and then up slow, instead of down slow, and up fast...

**P-funk** · 01-21-2006, 06:45 PM

Originally Posted by The13ig13adWolf

i don't think the bounce off the chest exemplifies good form.

he didn't say chest though. it could mean anything.

**TJ Cline** · 01-21-2006, 06:49 PM

Originally Posted by BigDyl

Yeah, but your lifts look more like D.

Not at my age......when you get old like me you will learn the hard way what good form is

True story

**BigDyl** · 01-21-2006, 06:50 PM

Originally Posted by ForemanRules

Not at my age....when you get old like me you will learn the hard way what good form is

I don't think I'll live to be 80...

**The13ig13adWolf** · 01-21-2006, 06:50 PM

Originally Posted by P-funk

he didn't say chest though. it could mean anything.

this is true but where else would there be a bounce?

**TJ Cline** · 01-21-2006, 06:52 PM

Originally Posted by BigDyl

I don't think I'll live to be 80...

**BigDyl** · 01-21-2006, 06:55 PM

Originally Posted by The13ig13adWolf

this is true but where else would there be a bounce?

It's a pop quiz, no cheating...

**P-funk** · 01-21-2006, 06:58 PM

Originally Posted by The13ig13adWolf

this is true but where else would there be a bounce?

some people come out of the hole on the squat with a little "pop"...not like an hard bounce though. I was just thinking more like exploding out of the bottom position rather then bouncing.

**The13ig13adWolf** · 01-21-2006, 07:03 PM

Originally Posted by BigDyl

It's a pop quiz, no cheating...

shut yer hole

**BigDyl** · 01-21-2006, 07:09 PM

Originally Posted by The13ig13adWolf

shut yer hole

No sexual talk on the training forums.

Only I can do that...

**BigDyl** · 01-21-2006, 07:10 PM

Originally Posted by P-funk

some people come out of the hole on the squat with a little "pop"...not like an hard bounce though. I was just thinking more like exploding out of the bottom position rather then bouncing.

Sounds like that would "pop" a vertebrae...

**P-funk** · 01-21-2006, 07:12 PM

Originally Posted by BigDyl

Sounds like that would "pop" a vertebrae...

not if you stay tight.

If you watch and training hall tapes of the olympic lifters this is how they squat. None of them have slow grinding squats. Their squats are very fast and bouncey.

**BigDyl** · 01-21-2006, 07:14 PM

Originally Posted by P-funk

not if you stay tight.

If you watch and training hall tapes of the olympic lifters this is how they squat. None of them have slow grinding squats. Their squats are very fast and bouncey.

Yeah I have noticed that.

That's were squats differ for me, slightly fast excentric, then if its heavy weight, I have no choice but a slow concentric...

**P-funk** · 01-21-2006, 07:17 PM

Originally Posted by BigDyl

That's were squats differ for me, slightly fast excentric, then if its heavy weight, I have no choice but a slow concentric...

that is because as the speed of movement increase muscle force decreases (and vice versa). They aren't working at 100% intensity. They are working on their power and their recovery from the bottom position. The intensity portion of their training takes place at the begining of the workout with the classic lifts, snatch and clean and jerk...it then goes up even higher as they move onto their pulls ( >100% of their best clean or snatch) and then they move to their squats.

**CowPimp** · 01-21-2006, 10:13 PM

The tempo doesn't determine whether it is good form or not...

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