505 tempo

goandykid · 11-19-2006, 07:36 PM

What does is mean to do an exercise at a 505 tempo? Slow, like 5 seconds, up 5 seconds down?

**CowPimp** · 11-19-2006, 07:41 PM

Quote:

Originally Posted by goandykid

What does is mean to do an exercise at a 505 tempo? Slow, like 5 seconds, up 5 seconds down?

Yes.

goandykid · 11-19-2006, 07:42 PM

Thanks

**P-funk** · 11-19-2006, 08:24 PM

what it does is make the concentric slow as shit. I don't like to see an intentionally slow concentric unless it is a re-hab situtation.

goandykid · 11-19-2006, 08:28 PM

I was told to use it for my ab workout?

Machine crucnh 3x6-8 505 tempo

not rehab btw

**P-funk** · 11-19-2006, 08:51 PM

machine crunch = silly

mike456 · 11-19-2006, 09:17 PM

Quote:

Originally Posted by P-funk

machine crunch = silly

why would a regular crunch be any better? a machine crunch, you can use extra resistance

**P-funk** · 11-20-2006, 06:38 AM

Quote:

Originally Posted by mike456

why would a regular crunch be any better? a machine crunch, you can use extra resistance

you can't use resistance on a regular crunch?

a machine crunch sucks for the same reason a machine anything sucks. your body doesn't work like that.

DOMS · 11-20-2006, 12:02 PM

Quote:

Originally Posted by P-funk

you can't use resistance on a regular crunch?

a machine crunch sucks for the same reason a machine anything sucks. your body doesn't work like that.

No joke. Doing crunches is supposed to help strengthen your core, but a machine crunch will take a lot of the stabilizers out of the equation.

Raz · 11-20-2006, 12:28 PM

Quote:

Originally Posted by P-funk

you can't use resistance on a regular crunch?

a machine crunch sucks for the same reason a machine anything sucks. your body doesn't work like that.

For hypertrophy reasons only, I don't think machines have a big disadvantage. Unless it puts the person in a really awkward position.

I myself like alot of machines, I dont use them too much now, but in the past I gained alot from using them. Also, I use the weighted ab machine, I dont see why not, for strength and size. You use added resistance for the rest of your muscles why not the abs? Just add a few stabiltiy exercises as well to help with performance.

**P-funk** · 11-20-2006, 12:34 PM

read the post above yours and you will find your answer.

Raz · 11-20-2006, 12:50 PM

Quote:

Originally Posted by P-funk

read the post above yours and you will find your answer.

Was that aimed to me?

Granted yes, the machine crunch will take out the stabilzing muscles and you will not get a better advantage to athletic performance. However what is going to work better for strength/size? A machine crunch with lots added resistance or 20reps of knee raises or whatever to improve core stagbility... The machine crunch. So do this and the stabilty work.

**P-funk** · 11-20-2006, 01:01 PM

Quote:

Originally Posted by Raz

Was that aimed to me?

Granted yes, the machine crunch will take out the stabilzing muscles and you will not get a better advantage to athletic performance. However what is going to work better for strength/size? A machine crunch with lots added resistance or 20reps of knee raises or whatever to improve core stagbility... The machine crunch. So do this and the stabilty work.

best for adding strength is to perform gross movements like the squat and deadlift.

Look at specifity of movement. Who is to ever say that doing an exercise in one plane (crunch is in the sagital plane), in one position (crunch is supine), performed at one speed (in this case 505) is going to transfer over to being effective in anything else?

Are crunches a complete waste of time (even with out the machine)? What is the main function of the rectus abdominus and external and interal obliques during functional movement anyway? Provide stability and prevent compensatory movement (and then rotation or even side bending, if we are looking at the obliques). Is it not often that someones rectus abdominus is already strong, but their oblique are not, creating a pattern of synergistic dominace? Wouldn't it be smarter to train the obliques if you are looking for strength?

Just throwing it out there.

Raz · 11-20-2006, 01:12 PM

Right I understand what your sayin. Good explanation to it thank-you,

**P-funk** · 11-20-2006, 01:15 PM

Quote:

Originally Posted by Raz

Right I understand what your sayin. Good explanation to it thank-you,

I'm not really saying anything.

I am just throwing some questions out there, that we can think about in regard to training (not just with the exercise in question, but with everything). I am just brain storming out loud.

mike456 · 11-20-2006, 01:26 PM

Quote:

Originally Posted by P-funk

you can't use resistance on a regular crunch?

a machine crunch sucks for the same reason a machine anything sucks. your body doesn't work like that.

what about cunches with a cable, while standing up? I was thinking of doing those to strengthen my abs

**P-funk** · 11-20-2006, 01:27 PM

Quote:

Originally Posted by mike456

what about cunches with a cable, while standing up? I was thinking of doing those to strengthen my abs

sounds like a better idea.

I could never get the standing crunches to work for me though. But, if it feels comfortable for you then you can try to implement it into your program?

mike456 · 11-20-2006, 01:28 PM

Quote:

Originally Posted by DOMS

No joke. Doing crunches is supposed to help strengthen your core, but a machine crunch will take a lot of the stabilizers out of the equation.

Crunches are not an exercise to improve stability, crunches are for traing your trunk flexors wich is useful to some people wich have imbalances such as myself, that's why I thought that a machine crunch is sometimes useful.

mike456 · 11-20-2006, 01:30 PM

Quote:

Originally Posted by P-funk

best for adding strength is to perform gross movements like the squat and deadlift.

Look at specifity of movement. Who is to ever say that doing an exercise in one plane (crunch is in the sagital plane), in one position (crunch is supine), performed at one speed (in this case 505) is going to transfer over to being effective in anything else?

Are crunches a complete waste of time (even with out the machine)? What is the main function of the rectus abdominus and external and interal obliques during functional movement anyway? Provide stability and prevent compensatory movement (and then rotation or even side bending, if we are looking at the obliques). Is it not often that someones rectus abdominus is already strong, but their oblique are not, creating a pattern of synergistic dominace? Wouldn't it be smarter to train the obliques if you are looking for strength?

Just throwing it out there.

but some people need to do crunches to strengthen there core if they have imbalances (like me), so it is useless unless you have an imbalance

**P-funk** · 11-20-2006, 01:33 PM

Quote:

Originally Posted by mike456

but some people need to do crunches to strengthen there core if they have imbalances (like me), so it is useless unless you have an imbalance

but, how is the machine crunch going to help that?

Like I said, you need to get the muscles to work together.....agonists, antagonists, synergists, stabilizers. The machine crunch doesn't sync things up....where is the strength being developed?

by your philosphy, I could leg press 1000lbs and then be able to squat it....because I buit strong legs right? Ah no. I have not developed the proper muscularture to use this strength in a functional manner.

Why would abdominal training be any different?

See my point?

mike456 · 11-20-2006, 01:38 PM

Quote:

Originally Posted by P-funk

but, how is the machine crunch going to help that?

Like I said, you need to get the muscles to work together.....agonists, antagonists, synergists, stabilizers. The machine crunch doesn't sync things up....where is the strength being developed?

by your philosphy, I could leg press 1000lbs and then be able to squat it....because I buit strong legs right? Ah no. I have not developed the proper muscularture to use this strength in a functional manner.

Why would abdominal training be any different?

See my point?

I am saying if someone has a postural imbalance such as an anterior pelvic tilt, and lets say the cause is there trunk flexors (abs) are weak, trunk flexion (such as a machine crunch) with resistance will not solve this?

are you saying crunches in general are silly or just machine crunches?

**P-funk** · 11-20-2006, 01:41 PM

Quote:

Originally Posted by mike456

I am saying if someone has a postural imbalance such as an anterior pelvic tilt, and lets say the cause is there trunk flexors (abs) are weak, trunk flexion (such as a machine crunch) with resistance will not solve this?

are you saying crunches in general are silly or just machine crunches?

I don't think crunches are entirely silly. I think machine crunches are entirely silly.

I think that crunches can be used sometimes, for example, in this case, to help increase stiffness in the rectus abdominus. Also, most people do crunches poorly and use their hip flexors anyway....In that case, the hip flexor activity is going to not solve the problem of anterior pelvic tilt...so what are you really doing?

mike456 · 11-20-2006, 01:48 PM

Quote:

Originally Posted by P-funk

I don't think crunches are entirely silly. I think machine crunches are entirely silly.

I think that crunches can be used sometimes, for example, in this case, to help increase stiffness in the rectus abdominus. Also, most people do crunches poorly and use their hip flexors anyway....In that case, the hip flexor activity is going to not solve the problem of anterior pelvic tilt...so what are you really doing?

ok

when you say poor form activating the hip flexors, are you tallking about people doing sit-ups instead of crunches? If there is only trunk flexion, it won't activate the hip flexors, right?

**P-funk** · 11-20-2006, 02:04 PM

Quote:

Originally Posted by mike456

ok

when you say poor form activating the hip flexors, are you tallking about people doing sit-ups instead of crunches? If there is only trunk flexion, it won't activate the hip flexors, right?

right, sit ups.

11-19-2006, 07:36 PM	#1
goandykid Registered User Join Date: Mar 2005 Posts: 4,380	505 tempo What does is mean to do an exercise at a 505 tempo? Slow, like 5 seconds, up 5 seconds down?
	You guys are going to lose. You might as well just cheer for me, because Boston isn’t winning in Boston for the season opener. I’m sorry. " - Gilbert Arenas

11-19-2006, 07:42 PM	#3
goandykid Registered User Join Date: Mar 2005 Posts: 4,380	Thanks
	You guys are going to lose. You might as well just cheer for me, because Boston isn’t winning in Boston for the season opener. I’m sorry. " - Gilbert Arenas

11-19-2006, 08:24 PM	#4
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,442	what it does is make the concentric slow as shit. I don't like to see an intentionally slow concentric unless it is a re-hab situtation.
	http://pwtraining.blogspot.com/.....come and see what is on my mind! http://ivonneberkowitz.blogspot.com/....check out Ivonne's new blog! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

11-19-2006, 08:28 PM	#5
goandykid Registered User Join Date: Mar 2005 Posts: 4,380	I was told to use it for my ab workout? Machine crucnh 3x6-8 505 tempo not rehab btw
	You guys are going to lose. You might as well just cheer for me, because Boston isn’t winning in Boston for the season opener. I’m sorry. " - Gilbert Arenas

11-19-2006, 08:51 PM	#6
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,442	machine crunch = silly
	http://pwtraining.blogspot.com/.....come and see what is on my mind! http://ivonneberkowitz.blogspot.com/....check out Ivonne's new blog! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

11-20-2006, 12:34 PM	#11
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,442	read the post above yours and you will find your answer.
	http://pwtraining.blogspot.com/.....come and see what is on my mind! http://ivonneberkowitz.blogspot.com/....check out Ivonne's new blog! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

11-20-2006, 01:12 PM	#14
Raz Registered User Join Date: Feb 2006 Location: UK Posts: 505	Right I understand what your sayin. Good explanation to it thank-you,
	Cow Pimp - If you don't train your legs you're a dumbfuck. I'm not going to elaborate on why. If it isn't obvious to you, then you deserve the marginal results that you get and hideously unbalanced/injury prone physique that you will build.

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