- Joined
- Aug 28, 2003
- Messages
- 3,388
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- Age
- 45
Ive been reading up a lot on rep speed and its effect on muscle building. One of the more fascinating things Ive learned about muscle growth, is that it is related to time under tension. Not that I use sloppy form, because I use good form, but I have never REALLY concentrated on the rep because I was always more focused with just getting the weight up there, than bringing it back down.
Using my new mass/strength program I designed, I am focusing my two hypertrophy designated days to doing much more productive reps. Charles Poloquin is very into rep speed, and I am using one that I read on one of his websites for most bodyparts. Im sure he has a much more detailed scheme for each part, but I already today can feel the difference. Instead of just brining the weight down kinda slowly, I count roughly 2 seconds for contraction, and 3 seconds negative. I thought I did reps slow before, but man oh man, this REALLY makes a difference.
For one, its humbling, because I cannot use the same amount of weight I used before. If you have never tried anything like this, you will HAVE to drop your weights, but dont be discouraged, because you are using a new technique, and it takes time to adapt. Also, it intinsifies my workout, because I have to concentrate much more on each exercise to get a good slow rep and squeeze.
Incorporating these reps schemes into my workout has been productive, and I highly recommend anyone who hasnt taken the time to really focus on their rep scheme , to start doing it, and watch the difference it makes.
'
Dave
Using my new mass/strength program I designed, I am focusing my two hypertrophy designated days to doing much more productive reps. Charles Poloquin is very into rep speed, and I am using one that I read on one of his websites for most bodyparts. Im sure he has a much more detailed scheme for each part, but I already today can feel the difference. Instead of just brining the weight down kinda slowly, I count roughly 2 seconds for contraction, and 3 seconds negative. I thought I did reps slow before, but man oh man, this REALLY makes a difference.
For one, its humbling, because I cannot use the same amount of weight I used before. If you have never tried anything like this, you will HAVE to drop your weights, but dont be discouraged, because you are using a new technique, and it takes time to adapt. Also, it intinsifies my workout, because I have to concentrate much more on each exercise to get a good slow rep and squeeze.
Incorporating these reps schemes into my workout has been productive, and I highly recommend anyone who hasnt taken the time to really focus on their rep scheme , to start doing it, and watch the difference it makes.
'
Dave
