== Scott==
Yes I’d consider that ballistic. There’s too much range of movement on a pullover to move that fast with it, unless you’re training for the breast stroke, ha ha. Maybe 3-5? . On standing dumbbell curls there’s not as much range because you don’t want to go all the way down til your arms just hang there with no tension so I can see going a little faster on standing curls , maybe 2-4 ? I’m thinking I like my machines better for 30 10 30. There’s pretty much even tension from beginning to end so the range is longer than say a overhead press where the arms can lockout at the end so the range seems shorter.
==Scott ==.
I would guess a longer duration of the eccentric is a factor but how far can you go with that before you’re just pushing against an immovable object or one that is going so slow it seems to not be moving? Wouldn’t we be getting back to super slow?
That would certainly limit the amount of eccentric emphasis one could obtain by slowing down the negative. Of course, Super Slow specified 10/10 cadence, so a 30 or 60 second eccentric is already slower than Super Slow.
In any case, doing a high volume of eccentric work, especially with an unfamiliar exercise is a well known way to make yourself very sore. It isn’t clear to me if 5 reps with a 6 second eccentric produces the same level of muscle damage as 1 rep lasting 30 seconds. Perhaps there is a synergistic effect of inroad and duration???