Hi CT i have a few questions
Does Dead stop with pins needs to be done for 4 seconds to remove strech reflex?
How much less in 1 RM precentage is for 5X5 with dead stop?
Is it possibile that 4 seconds eccentrics kills stretch reflex, like it is in t nation article, if so is 4/0/X/0 tempo which is in set of 5 reps 20 seconds TUT better than dead stoping 0/4/X/0 tempo for strength?
Speed sets range 40% to 60% of 1 RM 8-12 sets of 1-3 reps contribute to 1 RM with more muscles fiber activation can you write exemple?
I would like to incorporate them in my workouts can that be on same day with regular sets for BP, DL, OP, SQ?
Impossible to answer. It depends on the individual. Those who are naturally more explosive and rely more on the stretch reflex will have a big drop, up to 20-25%. Those who are natural grinders might not get any drop in performance versus regular reps.
Reduces it? Yes, but… But only if the last portion of the rep is also done slowly. Naturally explosive people will doa slow eccentric for like 97% of the range of motion but the last 1-2" they instinctively speed up to catch the stretch reflex. This would prevent the decrease in stretch reflex.
The best way to be sure that you are inhibiting the stretch reflex is to pause, at least briefly in the low position. Doesn’t have to be 4 seconds though. 2 seconds will do.
I personally do not believe that “speed work” transfer to 1RM strength. I’ve written about this in a few previous articles (e.g. the Westside Barbell critique in the T-nation + section). High acceleration and slow speed strength do not have the same type of recruitment pattern (explosive work is triphasic in nature, slow-speed strength is mono-phasic) meaning that you can be really good at one, but not at the other.
I believe that “speed work” only contributes indirectly to 1RM strength by being a non-stressful technique work: you get more practice on the lifts without overstressing the body.
Now i see things cleaerer 2 seconds for the dead stops on pins. I was thinking of doeing with pins but im not sure is it better just hold weight for 2 seconds because is more time under tension, is it better to do sets with dead stop only or add some eccentric like 4 to 5 seconds will that build more strength or just muscles?
Im asking this because i read that TUT is 20 seconds for strength and eccentric 4 to 5 with 3 or 5 reps is 15 to 20 seconds and maybe will be better for strength and growth, but on the other side here some things from articles:
…performing a Slow Eccentric primarily place more of the workload on the Slow Type I Endurance Fiber rather than on the Fast Twich Strength Muscle Fiber
…as far as strength was concerned, fast eccentric actions were superior,
For dynamic effort i saw some lifter doeing it, is there such thing like activating your CNS with heavy set before workout, i saw some lifter do lets say 1x2 or 3 then dinamic effort and last strength work whatever sets and rep like 2x3 for deadlifts.
Thanks for your time CT
TUT as very little relevance to training adaptations. I stopped using TUT years ago. This is especially true for strength. I’m not aware of A SINGLE high level strength athlete (powerlifter, weightlifter, strongman, shot putter) who uses TUT when programing.
It is an outdated concept designed by coaches who want to feel smarter and more important than they really are.
It does have an importance when it comes to energy systems training, but that’s it.
If TUT was key for strength, then any protocol reaching the same TUT would lead to the same strength gains, and that’s just not the case.
That is not accurate. It is based on research using isokinetic devices. Isokinetic devices are set at a specific speed (e.g. 90 degrees per second) and the machine essentially forces you to go at that speed. During the eccentric, ON THOSE DEVICES, the harder you resist the more force the machine produces. So during the eccentric is you set the machine at a high speed, and you resist very hard, the machine has to produce more resistance than if the speed is slower.
That is why with fast eccentric ON THOSE DEVICES you hit the fast-twitch fibers more and produce more strength gains… not because of the faster speed, but because of the higher resistance produced by the machine to force you to go fast even if you try to resist (resisting during the eccentric means trying to slow down or stop the movement, so to force you to go fast, the force has to be higher than if the machine wants to go slow).
BUT YOU DON’T HAVE THAT WITH REGULAR LIFTING. The load doesn’t increase when the eccentric gets faster. In fact, intramuscular tension goes down, which makes it less effective.
CNS. “activation” can be done with heavy work, explosive work or high coordination work. But activation doesn’t mean actual gains. It just means that the neurons are firing faster for a certain period of time (2-5 minutes) which can help you perform better. But it’s not something that directly increase strength.
I don’t now is that what is called Max Effort work 1x 2 to 3 but then they do dinamic effort and strength reps 3x5 all in the same day not like in west side barbell were is on other day, what is with these 1x3 sets they doing?
One more thing about isometrics it is sience based that iso hold build strength in one point 15 to 20 degrese i think, and that is true for sticking points i done that but i did chin ups iso hold in upper position 40 kg the with 15 seconds x 3 went to 70 kg iso hold and when i tried 1 RM it was improved full range of motion was not near 70 kg but it was improved.
That can be done with contrast work i think
Like 1 to 6 your method. What about overcoming isometric then sets and reps contrast will that be good work to?
That’s because the top 1/3rd is typically the weakest position in the range of motion of a chin-up. So your strength in that position is your weak link. If you get stronger there, you get strong over the full range of motion because you already had the strength to do the bottom 1/2 of the range.
I have one more qustion on isometrics can 3 position down mid and upper or 5 position in bench press build up strength trough full range of motion because strength transfer let say you do 3 or 5 positions x 3 iso hold for weight you can comfortable hold for ten seconds les say your 10 sec. max is 100 kg you start with 90 kg add 1 kg weight every workout till you come to 100 will that build strength to pass that 100kg max for 10 sec?
Obviously 1 RM will be smaller than the weight you can hold but will go up?
Not if you don’t practice full-range heavy lifting. Strength gains are not just position-specific but also “condition-specific”… holding strength doesn’t transfer well to lifting strength (it transfer better to lowering/eccentric strength).
Think of it this way: how many elite powerlifters do you know who use pure iso holds? Some include pauses during a lift, but VERY few use holds by themselves.
If it was a good way to boost lifting strength you’d have plenty of elite lifters using it.
Is there any way to meassure how many seconds you must hold weight till you can 1 rep like in capitans of crush you can close gripper no.1.5 and can’t close no. 2 if you close gripper no.2 with help of your other hand a hold it with one hand after some time you can close it, that is what people have done.
Thanks CT
No, as I’ve mentioned, when it comes to lifting, holds by themselves have a limited transfer. The crushers are different because of the simplicity and short range of motion.