Lifting Speed to Get Big?

[Sentoguy]

[quote]ScrawnySavant wrote:
By any chance, anyone here can tell me which style is better in Martial Arts to kick someone’s ass good?..I have seen 7 gyms, they have Kenpo-Karate, Savate, Wing Chun, Hapkido, Taekwondo, Kickboxing and Krav Maga, and I need something that teaches mostly to block/parry any punch, that emphasizes being “untouchable” and which is fast to learn and can be used easy.[/quote]

First, I’d agree with others who stated that you should not be looking to get into fights. Avoiding or averting (using speech, body posture, body language to attempt to convince your opponent to decide not to fight you) are the best methods of self defense. As the great Morihei Ueshiba (the founder of Aikido) once said (and I’m paraphrasing), “if you have have to resort to blows, you’ve already lost.”

Also, I’m sorry to burst your bubble, but there is no art out there, none, that is going to make you “untouchable”. If you get into a fight expect to get hit. The more realistic systems will teach you this reality and in many cases you will be getting hit while learning them.

Finally, I don’t really want to get into a “which system is best” discussion (been in too many of those already), so I’m not going to tell you which system to learn. What I will do is try to point out some important points to consider when choosing a place to train (with actual combat/self defense in mind).

1. Resistance. If the school doesn’t ever have it’s students actually “pressure test” their techniques against other fully resisting opponents then you’re not going to be able to do the movements in real time when it counts.

2. Practicality. Are the techniques/situations that the school trains for practical? In other words are they practice defending against reverse punches, using and defending against ancient weapons that one will almost definitely never encounter in an actual fight? Or do then address the realities of different types of terrains, multiple opponents, modern weaponry and more contemporary/common attacking methods which the students are much more likely to encounter?

3. Focus. Now I’m not saying that a system that focuses on sport combat won’t work for self defense, they will. But, schools that only focus on combat with rules and never address things like ambush attacks, verbal or postural self defense, weapons, multiple opponents, terrain etc… are going to leave the student with some definite holes in their game.

Of course many sport combat guys are extremely tough, so once again I’m not saying that they’d get tooled on just because they aren’t in a ring. But, if you have a choice then finding a system that not only makes you a good fighter but also prepares you for realistic situations is the best way to go.

4. Instruction. Regardless of the system, it’s the teacher that determines what gets taught at the school and how well the students understand the material. Even if it’s the “best” system in the world, if the teacher can’t get the material across to his/her students, then the students will never reach their full potential.

In contrast, an excellent teacher can make even a “less than ideal” system work for their students. Of course once again the ideal is a teacher who is extremely accomplished both as a practitioner and as an instructor, but those are admittedly not all that easy to find.

Finally, as to your last comment “that is fast to learn and used easily”, once again, sorry but as far as physical techniques this just doesn’t happen. Really the only things that I would say would truly be fast to learn and applied easily would be cerebral/verbal/postural self defense tactics. All physical tactics are going to take considerable time, effort and consistency to be able to use in a real situation.

[ddinante]

[quote]ScrawnySavant wrote:
By any chance, anyone here can tell me which style is better in Martial Arts to kick someone’s ass good?..I have seen 7 gyms, they have Kenpo-Karate, Savate, Wing Chun, Hapkido, Taekwondo, Kickboxing and Krav Maga, and I need something that teaches mostly to block/parry any punch, that emphasizes being “untouchable” and which is fast to learn and can be used easy.[/quote]

Glock 17

[ds77]

[quote]ScrawnySavant wrote:
By any chance, anyone here can tell me which style is better in Martial Arts to kick someone’s ass good?..I have seen 7 gyms, they have Kenpo-Karate, Savate, Wing Chun, Hapkido, Taekwondo, Kickboxing and Krav Maga, and I need something that teaches mostly to block/parry any punch, that emphasizes being “untouchable” and which is fast to learn and can be used easy.[/quote]

As far as being “untouchable”, a 40 yard sprint program might not be a bad idea -in case the kick ass thing backfired…

[Vandal_Savage1]

Ok…I should be the one giving the advise given my experience in Martial Arts:

The best choices for hand-based techniques, punches and such, are Wing Chun kung fu, Choy Li Fut and Hung Gar, in that order, are pretty good styles in which hand techniques, particularly parrying, blocking, locks, jams and grappling friction and twisting motions are used to tie a knot on the other guy’s arms and prevent him from hitting you. Check you tube for “human weapon, kung fu” and see a master of Wing Chun demonstrate chi sao at the great wall, blindfolded.

If you wish to get a good kicking technique with those, you need to move north, go Bei Shaolin, but Savate and Taekwondo have some serious, good and vicious kicks, and hapkido does as well. I’d say that hapkido is like taekwondo in the kicks area but combines great joint-locking and control techniques like Judo or tai-jutsu.

Kenpo-Karate, particularly the American Kempo karate school by Ed Parker is good, with a notable defficiency: they imagine it will only take 1 or 2 blocks to open up an opponent, open and move into, go past his guard and strike a dozen times and he’ll stay there and take it. Dangerous thinking.

Krav Maga is a great system of self-defense, but like all of those, they don’t get too complex, when sometimes, fights do get complicated and you need to stop a dozen punches thrown seemingly at once…that’s when you love wing chun’s chi sao training to be that fast and “untouchable”, it helps a lot.

Now, if you want to kick somen’es ass, follow my advise: take something off each style:

–Take the parrying/blocking chi sao, lat sao and basic sparring techniques from Wing Chun kung fu and Choy Li Fut. Complement it with the Chin Na (joint manipulation. pressure points) techniques of kung-fu and take some of the Bei Shaolin styles (Northern Shaolin styles, 12 animals, eagle, snake, tiger…) and Shuai Chiao (chinese wrestling) and practice a lot.

–For weapons, learn their style, particularly southern weapons forms, but complement it with the weapons technique, and also the “panantukan” or empty hand techniques of the Filipino arnis/kali/eskrima (filipino stick fighting) and add to it some basic western boxing techniques.

–Use jiu-jitsu for the ground techniques and pinning, inmovilizations and combine with aikido for luxations and bone-breaking movements, and train for vertical combat.

–For kicking, also take the kicking combos from hapkido/taekwondo and do some kickboxing or savate to get used to contact fighting.

If I had to tell you to study one system above them all, I’d tell you to take Wing Chun and to combine it with boxing/kickboxing and basic wrestling techniques, which are easy to learn if you practice a lot with your gym buddies and keep and open mentality about techniques.

I suspect the reason of your questions is because you want to get big, and strong and fight good to break someone’s face, and hard. Is it?

PS. about techniques of lifting:

Sentoguy said it all, but let me add my own 2 cents:

–Pre-Exhaustion is great for deltoids, thighs, some say forearms and of course, the chest, although some say both chest and back benefit from it, while others say the back is the opposite, thus advocating for Post-Exhaustion to train it as well as the hamstrings and calves as well.

My take: Pre exhaustion works for the type of guy who is using moderate weights and has the ability to do moderate to high reps but can’t go heavy. Post exhaustion is for the guy who needs to lift heavy on his compound movement, and who needs to start heavy, then add more reps to get the pump.

– One-and A-Half’s are great for chest, and for the back in my opinion, but basiclaly, they work for 4 movements: rows, presses (overhead or bench) and squats. No way I’d do them in deadlifts, due to a bad experience, but if they work for some, it’s fine, you just be really careful with that if you want to try it thinking you can get big from them as well.

– 21’s are great for biceps, triceps and some would even say thighs and hams but I don’t really think that they are that good for legs, and if they were, hams wouldn’t be in my list, but that’s me.

– Partial reps are born from the simple concept that some exercises can be done with a Full Range Of Motion (ROM) and affect a muscle group only for a aprt of it. Take the bench press: from the bottom to the half-point of the concentric phase, you are working the chest, when you reach the half of the ROM, the triceps becomes more stimulated and takes over. It is said that at the bottom, the chest is doing 75% of the force to shoot the weight up, by mid-range, the chest is putting only 50% of the effort and at the top, some inch or two short of lockout, triceps are putting 90% of the force.

Now, of course, this can also be taken into context. By separating your hands more, you bring emphasis to the chest, also if you use very wide grips and try to compress the bar, this is, grab the bar as if you could bring the hands together (Christian Thibaudeau has an entire article on it) you place emphasis on the chest more, by using peak tension. However, if you do space your hands a lot, your ROM will shorten, and the tempo as well. ¿ See…? details, details…

–Rest-Pause: this works for the type of guy who is strong as a bull and needs to use a given load to obtain a given amount of tension per rep to feel the set work, while Drop_Sets work for the guy who doesn’t really rely on the weight but on maxing out, this is, doing a smany reps as a laod lets him to go to the edge on each effort, maximizing his effort/endurance.

I hope i made some sense for you, but if I were you, I’d never even think of doing one of these until the enxt 6 months and 6 pound sof muscle you could ideally put on, so take it easy for now on the workouts, ok?

[kinein]

Wing Chun.

If you get over 185+ lbs your better off with Ju-Jitsu, Grappling/Break-Joints through superior firepower techniques.

[Pump_Daddy1]

Wow…I was just going tos ay boxing, and kickboxing but that’s a mouthful from you…

Anyways…newbie, the only exception to the rule to try to lift fast and so are isolation exercises…when you do a flye, and such movements, the rule is that the more tension placed on the joint, the harder it gets on it, so you need to ease off on the laod, and particularly for lateral raises, flies and back flies or “butterflyes” as some people here call them, you need to slow down on the concentric a lot, like 2-3 seconds.

That said, whatever else was there to be said has been said by Sentoguy and Vandal__Savage on the thread.

[Pump_Daddy1]

I got a routine for you if you are interested, newbie:

Start lifting heavy: Do a warm-up set of pushups, 20 or so, fast-paced, to get the pump going.

Then follow by a set which is more of an approach set of 15-12 reps with loads that are serious enough for you to know you are giving the warm up a good be and another one of 10-8 reps, then get more serious and try a 6-8 reps set with as much weight as you can handle. The difference between that 6-8 rep set and the previous ones is that on the others, the load was heavy, but you stop 5 reps shy of failure, in these ones, you’ll stop 2 reps shy of that, and after the 6-8 reps set, try a 4-6 reps one.

For the warm-ups and these sets, try a simple thought: lift and lower, don’t count seconds, don’t drop the weight or bounce it, keep control and form but put as little energy as you can in it while keeping it decent enough to pump the muscle.

The idea is to see how much load can you handle on a 6-8 rep set, and then rest 3 minutes or 5, then do it again but with a 4-6 reps load now. The idea is to see what’s the biggest weight you can use for a 4-6 reps set again, but keep tempo short on the lowering, like slightly over 1 second but not too close to 2 at most, without trying to “resist the weight” and such things.
It’s as if you tried to determine what is your 6-8 RM and then your 4-6 RM, resting 3-5 minutes between sets. Between the warm-up and the approach sets, only rest 1 minute, and between the approach ones and before the first heavy one of 6-8 reps, rest 2 minutes.

After the 4-6 reps set, rest 5 minutes and proceed to part 2:

After geting the most weight per rep on a given rep-range without putting emphasis on the eccentric, now it’s time to drop weight and switch movement planes from horizontal to vertical or vice-versa, depending which was the first exercise (means if you did flat bench presses, now do weighted dipos or decline presses) and we change the idea:

Take the load you used for the 4-6 reps set and drop 25% off, or even a litle more, like a third if you need to and the load is serious. Then try to get as many reps out of that load before your strenght fades, so you’ll run against the clock, but keep the eccentrics close to 1 second or if possible, slightly more or slightly less. Rest between 15 seconds to 1/2 a minute, and then drop off 25% of that load and do another set to see how many reps you can get. Both are “rep-out sets” or maximal reps sets, but stop 2 reps shy of failure. Think of them as a type of “rest-pause drop sets” of sorts, do this pairing drop three times or four. Rest 2 minutes between them.

Basically, you did first a warm-up set of 20-15 reps, 2 approach sets, one of 15-12 the other of 10-8 and 2 heavy sets of 6-8 and 4-6 reps. Now you’ll get to do 2 sets of max reps, which even though the weight is reduced, you might get only as high as 15-12 reps on one of them (the second one) and something like 10-8 on the other.

After that, after getting the most weight moved per rep in aprt 1 and gotten the most reps out of a weight/load at part 2, we now move to part 3 and get the mst out of each rep done with a load.

In part 3, follow the tempo advise gotten by Vandal and Sentoguy. Switch movement planes again, work with dumbells or barbells or machines, bottom line is, lift as fast as you can, or try, and lower resisting the laod as much as possible. Use the rep-range and load you feel works best for the pump, just take 2 or 3 approach sets to determine that rep range, i won’t give you fixed numbers, but I suspect that you’ll be tired, as wella s the CNS, so you won’t be going above 8 reps or below 5. Do 3-4 sets as well of the exercise selected, or as many as you can but always stop 2 reps shy of failure and stop when you see another set means you’ll get a cramp. Rest 1 minute between sets.

After this, it’s time for phase 4, my own personal addendum: do isolation work on the same plane of movement, for you’ll be doing it like this: lift slow and controlled, to feel the load, not fast, and lower slow. I’d say 2-3 seconds on the lowering and not less than 2 on the lifting. When you feel you only have 2 more reps left before you call it quits, change from isolation to compounds, for example, change from flies to presses and max out. You’ll only do 3 sets of these because it’s as much as you can possibly handle. rest 1 minute between sets.

Now, this program is meant to be done once, maybe twice a week, and in the meantime, in the “off” days, follow the “100 reps to Bigger Muscles” concept of Chad Waterbury: do 100 reps a day per msuclegroup, for the chest, for example, nothing heavier than pushups, and split those 100 reps in no less than 2 sessions a day, never going close to failure at all, in my opinion, do half-assed sets. Vandal once said something of this, but now I will repeat it, steal a page from his book: if you do pushups and you know you can give 20 betfore you need to rest, only give 10.

This concept of training is brutal, and you’ll feel smashed, but you’ll need to eat like a dinosaur to get big, and rest, so besides the gym, don’t run, don’t do cardio, don’t do aerobics, don’t take the stairs if you can take the escalator or the elevator, don’t walk if you can drive to get there, and don’t eat any fat. If it isn’t something which has a fat amount of less than half an ounce per pound and you see it’s got almost 10 times as much protein as fat and such, don’t eat it.

[Lorisco]

[quote]Sentoguy wrote:
ScrawnySavant wrote:
By any chance, anyone here can tell me which style is better in Martial Arts to kick someone’s ass good?..I have seen 7 gyms, they have Kenpo-Karate, Savate, Wing Chun, Hapkido, Taekwondo, Kickboxing and Krav Maga, and I need something that teaches mostly to block/parry any punch, that emphasizes being “untouchable” and which is fast to learn and can be used easy.

First, I’d agree with others who stated that you should not be looking to get into fights. Avoiding or averting (using speech, body posture, body language to attempt to convince your opponent to decide not to fight you) are the best methods of self defense. As the great Morihei Ueshiba (the founder of Aikido) once said (and I’m paraphrasing), “if you have have to resort to blows, you’ve already lost.”

[/quote]

You failed to mention that Aikido is an art that doesn’t contain kicks or strikes. So in that context O’ Sensi’s comments may not be applicable to the idea that one should not fight at all. But I think the lesson is still there.

[Pump_Daddy1]

In all my years fighting, boxing and wrestling, I must say that I have never seen a fight which didn’t require three things out of the winning part:

1- Go the distance…a fight is woin by whomsoever is willing to go further and deepr and resort to using the worst things to win. It’s who is able to do the most to the other without regards for moral qualms who wins.

2- Have a back-up…if the other guy is losing, someone is going to try and stop the fight and it will become, at best, a two-vs-one fight, so bring back up or fight on a ground where rules are enforced by the onlookers.

3- If you have to fight, don’t be a pussy, and don’t try to think you’ll get out of it easily or the other guy is a retard and you’ll use 1 single technique to disarm and inmobilize him…see rule 2 for other reasons why this won’t work besides if your rival is an average guy and not a retard.

[ds77]

hey pump daddy,

what would you recommend as training method for martial art fighting as its a conflict between training methods given the rounds of 5 minutes in mma fights. I keep thinking about this and i dont know the answer with regard to best training method as it relates to strengh, endurance, and aerobic

[grande5]

What changed my views about speed is a Ronie Coleman workout with DB press. He did it very fast and i wondered why …
Then i read on this site an article that talked about the difference between putting load on the muscle and about the weight …
It is not the same .

I went to the gym and did the bench press fast as ronnie… it felt awsome as i felt my chest will explode and also i felt that i am putting too much load on the muscle and instead of weighting one second or so and hurt my joints.
that is a personal opinion though.

[ScrawnySavant]

Thank you all for your advise, i am now seeing that it is not a matter of how much weight I put on the barbell or how fast i lift or lower it, i should not count pounds or seconds, I should focus on giving it my best, my 100% when i lift the load to get the hardest contraction but not shooting it up like I am going to throw it up to hit the ceiling, using momentum, i should muscle it up, not shoot it up, and when I lower it, I should not worry about slowing it down or anything, except make sure I resist the weight so that i get the same tension or close from lowering it than from lifting it, I hope I am correct…am I ?

[Pump_Daddy1]

[quote]ds77 wrote:
hey pump daddy,

what would you recommend as training method for martial art fighting as its a conflict between training methods given the rounds of 5 minutes in mma fights. I keep thinking about this and i dont know the answer with regard to best training method as it relates to strengh, endurance, and aerobic[/quote]

Well, my trainer used to make us train in odd ways, but I have seen mexicans train their boxers in crazier ways, and the way the colombian do it is wacko…being a masochist with a BDSM marriage, i would love it if my wife did to me as their girls do to them, but here goes the skinny on that:

Mexicans and Colombians alike, as wella s some Honduran and Guatemalan guys here who also work at our company’s site, run to the pool, do sprints on the kiddie side when they are not there, usually the early morning in very cold water…then they grab their wraps and grab some collar-cones, like the ones you’d put on a dog to keep from biting a suture, some 10 inches wide, and put them around their hands…well, they punch while grabbing those, under the water as they have the water level to the enck by stepping closer to the deep side of the pool and punch a rubber bag filled with god knows what under the water. Imagine punching a sandbag underwater, where the water slows you down, and having your hands slowed down by the cone collar you put on your wrists…it’s the same as trying to run the 100 meters against a strong wind with a deployed parachute tied to your ankles. Now, the cones do have some holes they drilled, but doesn’t make it any easier, I can assure you…they also use weights on the elbows, so the weight makes it harder to punch but doesn’t give you more punching power due to the momentum and weight, and well, if that’s hard, wait to see the colombians…

These guys do one better, they have some sort of vest thing they load with lead pellets, to 45-75 pounds depending on the fighter’s needs and capacities, and then give him elbow pads and knee pads…then tie rubber bans like he was a friggin marionette and make him punch the sandbag and kick it while fighting against the weight he has on him plus the elastic band…the ebst imitation for it would be to set the pulleys at the gym a little higher than a cable flye for the chest, make you hold a dumbell or tie it up to your wlebows with duct tape and tell you to try and punch a sanbag as hard as you can from a position where the cable is in full tension but allows you a wide reach and range of motion for the punch while a guy behind the sanbag puts a boxing glove at the end of a baton or tonfa stick and hits you as hard as he can everywhere and I used a bamboo cane or even a low-charge set tazer or cattle prod…that’s how they train, plus the little pool workout.

I wish my girlfriend was as theirs, they help them with their studies, by using rest periods to solve their homework and all, they ask for my help sometimes but I am not that good with explanations when i can’t give them in english and well, spanish is still a new territory for me, but anyways, their girls don’t have any problem with using a belt flat and hard on their backs and butts if they don’t squat right or get one more rep. They train with 2 spotters so as to prevent an accident while getting one of those lashes, but these girls are really mean and really hot, hell of a motivator for a guy like me…but well, i gotta endure, the BDSM life here is as dry as the Sahara.

Basically speaking, combining the attempt to use max force and speed will make you for a good training for MMA and any amrtial art as technique is absed on muscular memory and repetitions to sharpen speed and reflexes, so by doing the absic sanbag drills with added weight (works wonder for footwork) and using elastic resistance to “pull your punches” while trying to punch as hard and fast as possible will make you better, and running on tricky surfaces (like snow, mud or water to your knees or slightly higher) would get your legs better at endurance and speed/force to add to your footwork’s precission, balance and speed as well as develop a hell of an aerobic enruance and power to kick, but for stretching, nothing like slow, weighted (use rubber bands) movements and isometrica reps with weight, such as splitting your legs while getting a backpack full of weight on or someone to push you down…done with care, it works wonder to make you more flexible and also stronger at the tendons and ligaments. also use spinning, cross-country jogging, as well as plyometrics for power/endurance.

[Vandal_Savage1]

Ok, Pump, so basically the ideal training method for MMA is to use weights and elastic ressistance (create dynamical antagonistic resistance) to make fighters worry about endurance power, this is, to train them to focus on using maximal force and speed for as much time as possible?

Seems like the way some 100 meters runners train, pulling a sled on a sandy beach or muddy terrain as fast as possible for as many 100 meters sprints as they can pull in 90 seconds, then walk 60 seconds, jog another 30 and another 90 seconds of Hell for about a half dozen of these twice a day.

It’s how our selectionate trains for the Soccer World Cup, and your method isn’t quite new, we call it “o luta do peixe”, the Fish’s struggle, because here, what we do is that we tie an elastic rope to the back of the belt guard and make the fighter pull to it’s maximal lenght and do his sandbag work while also grabbing in his hands a couple of cables, like if you punched a sandbag in front of you while doing cable crossovers, that’s nothing new.

[Vandal_Savage1]

[quote]ScrawnySavant wrote:
Thank you all for your advise, i am now seeing that it is not a matter of how much weight I put on the barbell or how fast i lift or lower it, i should not count pounds or seconds, I should focus on giving it my best, my 100% when i lift the load to get the hardest contraction but not shooting it up like I am going to throw it up to hit the ceiling, using momentum, i should muscle it up, not shoot it up, and when I lower it, I should not worry about slowing it down or anything, except make sure I resist the weight so that i get the same tension or close from lowering it than from lifting it, I hope I am correct…am I ?
[/quote]

Yes and no…

If you put 100% of your force on a given rep, you’ll be TRYING to move the weight as fast as possible while also maitaining control so that inertial acceleration doesn’t help you, taking momentum out, and it won’t matter if the weight actually moves that fast, but you should try to. I’d say that 1 second is good, if the load makes you go slower (being it too light or too heavy I then it’s too much…keep it at 1 second or slightly less and you’ll be ok, so there, you are right on the concentric phase goal.

Now, lowering…I can tell you that if I get a good hard and deep contraction lifting,two things can happen when I lower the load:

1-) I keep my muscles tense for MYSELF: this is called “holding the contraction” or “peak contraction” and it’s basically squeezing the muscle and keeping it tense regardless of the weight. I could lower the load in 1 second or 10 and it wouldn’t feel different in terms of tension, I’d be contracting them just like when I flex my biceps, all it would change is how much time under tension I’d be putting into it, but I’ll explain why that’s my definition of drinking a bottle of whisky in tequila shot glassess or big jug-like beer pitchers.

I can do 10 reps with a peak contraction and an eccentric phase of 2 seconds, or 20 reps with a 1-second eccentric, or even 5 reps with a 4-seconds eccentric. The one thing about bodybuilding and exposure to tension (Time Under Tension) is that it works the same as if I told you to drink a bottle of whisky during a week.

You can choose to get smashed and drink the whole bottle one day if you can handle it, or you may choose to split it up in 3 nights a week of drinks and fun, you can also choose to do so either way by drinking it in beer mugs and finish the bottle in just 2 or 3 servings or you may use tequila shots and get 20 servings out of the bottle.

All it matter is you get the same bottle of whisky into your body each week. The same works with TUT and Tension: you have a limited capacity of tolerating it, you are a cup which can only hold so much, and it’s up to you to fill it up slowly or fast, frequent or infrequent.

2-) I lift the load, whatever the weight is, as I indicated and you understood, and lower it making sure the tension remains the same. Now, how on Earth do you know if you got the level of tension right, that you are not coming up short ? Same example as in the peak contraction.

If you feel good lowering, no joints are being overly stressed or hard pressed and so, you feel that resisiting the load accordingly gets you the same deep contraction on the way down than when you lifted it, you are doing ok, and it won’t matter if you drink the bottle in tequila shots or beer pitchers. All it matters is you do good.

Some people use a rule: you are 50% stronger to lower than to lift, means that the load should spend twice as much time going down than what it did going up. Others lift heavy and say that both phases should last about the same or slightly more on the eccnetric, sort of a 2-to-3 ratio favoring the lwoering, others say the eccentric has to last as much as possible while never lasting too much as to create more tension and stress than the lifting did.

Basically speaking, if you spend more time doing a rep, means you’ll get less reps per set of a given weight and it might also mean less sets per bodypart on a workout, but it’s a delicate Intensity vs Volume balance and as long as you get results, you can change and tweak your program to see if you get more out of time under tension or sheer tension without spending much time. Simple.

[Vandal_Savage1]

[quote]grande5 wrote:
What changed my views about speed is a Ronie Coleman workout with DB press. He did it very fast and i wondered why …
Then i read on this site an article that talked about the difference between putting load on the muscle and about the weight …
It is not the same .

I went to the gym and did the bench press fast as ronnie… it felt awsome as i felt my chest will explode and also i felt that i am putting too much load on the muscle and instead of weighting one second or so and hurt my joints.
that is a personal opinion though.
[/quote]

I like it when someone discovers this principle…

The fact Ronnie Coleman uses it, regardless of whoever says he’s on steroids or anything, reveals that it works, as Scott Abel stated on his article “Max Load Training in the Real World”.

If you lift fast, and lower fast, but under control, as long as you keep tension levels equal or simialr between the lifting and lowering, assuming the lifting is performed or accomplished by using a maximal force output, even if you use peak contraction to lower fast and keep tension high, you will have more energy to lift the load, more times and for more sets.

It’s like Abel said: if you can’t move aweight fast enough (under control, of course, not with using momentum to assist you) then you are not putting on it much force, and you won’t get the stimulation that you need out of it.

Of course, accentuating the eccentric has it’s place, but again, depends how you train, and there are more ways than one to peel a banana as they say.

[ScrawnySavant]

So…lift with my best force on the bar, my 100% but not let the bar use momentum…getting maximal tension out of the muscle…

…And lower at a speed where I keep that same tension level or close, without slowing it down much, and without contracting the muscles mentally, myself what you call peak contraction hold…and making sure I let the load go down and tell me the time itself, not have me count the seconds…so as long as the tenion is the same, the laod can need 2, 3 or even 4 seconds, or just 1, yes?

[ScrawnySavant]

Can anyone tell me…if when doing bodybuilding routines, and also having testosterone levels high, and using supplementation…if you can use other things…you know, like for male endowment and you won’t get reactions…not drugs, but mostly…devices to enlarge, suction, you know, pumps…I am getting to be a good size on all areas for a special girl and I need to do all in one single pull. can I ?

[austin_bicep]

[quote]ScrawnySavant wrote:
Can anyone tell me…if when doing bodybuilding routines, and also having testosterone levels high, and using supplementation…if you can use other things…you know, like for male endowment and you won’t get reactions…not drugs, but mostly…devices to enlarge, suction, you know, pumps…I am getting to be a good size on all areas for a special girl and I need to do all in one single pull. can I ?[/quote]

may God have mercy on you…

[Sentoguy]

[quote]ScrawnySavant wrote:
Can anyone tell me…if when doing bodybuilding routines, and also having testosterone levels high, and using supplementation…if you can use other things…you know, like for male endowment and you won’t get reactions…not drugs, but mostly…devices to enlarge, suction, you know, pumps…I am getting to be a good size on all areas for a special girl and I need to do all in one single pull. can I ?[/quote]

Well then she must be some girl.

Honestly man, it’s not going to do you any harm. Also, if she is worth it, she’ll be fine with you just how you are. I’m not trying to discourage you, just trying to help.

Finally, be honest with yourself about why you’re doing things. My guess is that you’re doing what you’re doing for you, not for the girl. That’s just fine if it’s true.