So an argument for adding sets rather than reps?
I did a lot of sets of 8 @ 4/4/4 tempo for a while. I forget where I picked it up that 96 seconds total tut on a set was the limit, so thats how I got there.
It seemed to work.
2 Likes
It wasn’t the TUT but the Mechanical Tension you experienced if you had an involuntary slowing of the contraction speed. I’m sure you did. Controlling the eccentric tempo to a degree is fine to standardize form / technique and minimize injury risks but is not very important for actual hypertrophy as it’s passive tension and doesn’t stimulate type II fibers very well.
No. Saying use straight sets taken to within 1 or 2 RIR with minimal extending techniques. Isometric holds add fatigue as well, so I’d use sparingly.
Oh, hell yeah. A set like that has you completely burnt by the end of it.
I never bothered to differentiate whether or not something was mechanical tension though. If there is any, thats what it is. Eccentric/concentric, sure. But unless someone can show me a different kind of tension, its all mechanical.
1 Like
To a degree yes but you want the involuntary slowing of the contraction… so, think the last 4 or 5 reps in a set if it’s taken to failure or within 1 or 2 reps of.
So I am not talking about an extending technique: I am talking about taking a moment to regather before the next rep.
How long a pause between reps is the amount that determines when I am progressing vs when I am causing extra damage?
Ah-ha! There is a point of differentiation!
This is another one of those moments where I learn more from a brief exchange with you than a complete knock down/drag out with Carter.
Real question- what other kind is there?
2 Likes
Passive tension…like during an eccentric. Adds longitudinal muscle and is at the upper limits of muscle length…
Ok. I think I’m picking up what you’re putting down.
Passive tension would be during the eccentric phase.
Active tension would be concentric phase.
Static would be during the period between each phase.
In the ball park?
When I read training excellence from you all examples seem to be exercises that involve a large percentage of skeletal muscle tissue. Therefore, there is a much greater systemic oxygen demand than any upper body exercise.
Involuntary slowing of contraction is easily identified doing upper body movements, because IMO muscle failure precedes deep oxygen debt.
1 Like
That was typically my goal when doing volume work.
1 Like
The bros who love Mechanical Tension don’t believe that “oxygen debt” or energy system work or “Metabolic Stress” causes muscle growth.
They just want those involuntarily slow reps. And when you do volume work, you only get a few of those, despite all the effort.
2 Likes
Different roads to the chapel.
2 Likes
That is how I always trained. I felt that I was there to build muscle and not to improve my cardiovascular system. My 10 rep maximum allowed me to always reach involuntary slowing of contraction far before I met an inhibiting oxygen debt. In fact, I did my 8 rep bent over rows on a single deep breath.
1 Like
Yeah, challenging the cardiovascular system means low weights that don’t challenge the muscles enough.
And the flip side is heavy weights for low sets don’t challenge the energy systems.
This is why I found Poliquin’s stuff so interesting. You used weights Heavier than your 10 rep max, and got more than 12 reps per TriSet.
Heavy Weights for High Reps. Effective reps and TUT.
Impossible!
And this guy had like 3 different routines, within the same program that used different combinations of sets/reps/exercises to achieve high reps with heavy weights, every workout. For months.
2 Likes
Did you ever run the program, or utilise the technique? If so how were the results? Do you still use them?
1 Like
Ran the routine, and tried to embrace the techniques. Results were good, like size within a half inch of my best. And less tendonitis/elbow pain BS than when I started.
I still use lots of the stuff this routine exposed me to. I got an EZ curl bar, to follow the stuff closer. I went out looking for other coaches work that included Tri Sets. Instead of loosely following the rest times in routines like I did before, I look real close and do it exactly now. And look for programs that use rest times as a progression method.
And showed me more ways to do things that I was into before. Like “potentiating” light sets with heavier sets first. Or rotating different grips and hand positions. Dude had those things going on set to set, but also week to week. And month to month. So it’s helped me think about planning training a couple months at a time, instead of a few weeks at a time.
1 Like
That’s cool, great to see the impact he had and still has, I remember reading all his articles when I started out, it was way too advanced for me. I remember some of the outrageous claims as well, anabolic mangoes!
1 Like
@FlatsFarmer I’ve read this entire thread as new contributions come but it’s been so long, would you please remind me what program/programs you’re referencing? 12 Weeks to SuperStrength? I recall that having tri-sets and variable grips, etc.
@marine77 are you a PC fan?
1 Like