I recently made some changes in my training based on some of CT and CW’s articles. Basically im more focused on recruiting and fatiguing my largest MU’s. Also, ive started to use partial lifts in the power rack to hit some lagging muscles.
Here are my questions though:
- In “lift fast get big”, CW states to use around a 25RM and lift as fast as possible until the rep speed slows.
If I were to do this with almost any exercise, it would involve me leaving the ground.
So I imagine its better to use the fastest speed possible in good form without leaving the ground?
If you do this, you obviously wont be recruiting maximal MU’s on the first few reps, because you wont be moving at max speed, but after a few reps you’ll be slightly fatigued and then your new max speed wont make you leave the ground.
- Going along with the first question, how does momentum and acceleration play into all of this?
In movements with vary long ROM like squat or pullups, there is a high amount of acceleration that takes place. When performing heavier weights at a slower pace, the tension is shifted from one group of muscles to another. (For example the bottom of a bench is more pecs and shoulders, while the top is primarily triceps)
If you’re using a lighter weight at higher speeds, doesn’t the tension drop significantly. Not to mention that some form of deceleration must take place. (Im not sure but im thinking the deceleration would either come from the antagonist muscles, or a decrease in recruitment of the target muscles?)
So the conclusion ive come to with this one; especially for longer limbed individuals in large ROM exercises, is that only sufficient tension is produced at the transition between eccentric/concentric movement.
This brings in what CT mentions about partial movement and rack work. For example in the bench press or pushup with lighter weight high speed, the triceps wont be recieving adequate stimulation. But by adding some rack work at the top end, they can be “isolated” better.
What do you guys think about all of this?