High-Rep Leg Presses on a Duo Squat; Rep Range for ST Fibers During NA Exercise

Training HIT
84

I find faster reps help with pump. But I am always controlling the weight with fractional second pauses at both ends of the rep.

85

Rest period?

86

Varies!
The body adapts to rest periods
Fast twitch fibers recover slowly up to 5 minutes.
3 reps train mainly fast twitch fibers

I generally find 15 seconds works well eventually as I adapt

Note: this is in no way cardiovascular conditioning. Weights lifting is a terrible way to condition the cardiovascular system. That is a HiT myth!

87

I did an upper body workout today without the metronome. Kept a natural cadence but controlled weight. Noticable difference in the pump.

88

I find the metronome a valuable tool for better reps (not cheating when it gets harder). To me, the metronome brings a meditative support, for me to concentrate more on the feel. BUT - I am also a drummer, well accustomed to a metronome environmentā€¦

2 Likes
89

I partially diagree. Alternate Statement:
While there is some cardo conditioning from this sort of weight training, it should not be seen as the only conditioning required for optimal cardio health. Steady-State exercise, at an elevated HR, is still the best method to achieve such results.
Just trying to turn your negative into a positive!

90

I partially disagree!
Out of respect for your longtime HiT affiliation, I will leave it at that, other than weights bring an increased capillary network.

91

Any results to report of heavy leg work and the Surge supplement?

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