So, Twitch reps are similar to Oscillatory Isometrics (OI) in respect to the reflex firing functions. Also spending more time in a weak Position ( few inches of chest in Bench press) will add to increase in strength. I have performed OI chin-ups and once I got the contraction and release down, it provided a very productive training tool.
Like any new exercise, like twitch rows, my suggestion would to practice the exercise before implementing into a training program. I will give the twitch reps a try in a reverse row and chinup and reply back to the forum on my experience.
[quote]Thy. wrote:
Vir wrote:
Christian Thibaudeau wrote:
Vir wrote:
Hey man, one question:
Do you apply your low rep training and advice to training the calves? 8 reps or less seems pretty low for them by conventional standards.
Thanks in advance.
Yes I do. Especially with standing calves exercises which targets the gastrocnemius (fast-twitch dominant muscle).
Tim Patterson has found that twitch reps (super fast partial reps) in the high (contracted) position followed by twitch reps in the low (stretched position) work very very well. Do each position for around 5 seconds and shoot for around 1.5 twitch rep per second. So technically it is not low reps, but still low time under tension.
Thanks a lot Christian.
What are your thoughts on this new product as an alternative to twitch reps?
Thib, having strength improvement as the main goal, how often in training would you ramp up to 1 rep (if ever) on the big movements rather than to 2-5 reps ?
Is the effect of ramping to 1RM drastic enough compared to ramping to 2RM, so that it’s worth the greater CNS taxing ?
Based on my experience I’ve determined that I need to become more explosive. For today’s deadlift dominant workout I decided to start with power cleans from the hang, ramped to a top set of two, in an effort to develop that explosiveness I’m after. I found it to be effective as an activation technique as well, surprisingly. I finished the workout with conventional deads (to a 3RM), reverse hypers (5RM) and GHR (max reps). Can you suggest any other techniques to help me become more explosive in the posterior chain? Thanks for your time.
[quote]frankf79 wrote:
So, Twitch reps are similar to Oscillatory Isometrics (OI) in respect to the reflex firing functions. Also spending more time in a weak Position ( few inches of chest in Bench press) will add to increase in strength. I have performed OI chin-ups and once I got the contraction and release down, it provided a very productive training tool.
Like any new exercise, like twitch rows, my suggestion would to practice the exercise before implementing into a training program. I will give the twitch reps a try in a reverse row and chinup and reply back to the forum on my experience.
BR[/quote]
Yes, correct on most counts. The difference is that with twitch reps you are actively trying to speed up during the eccentric by using the antagonist muscles.
[quote]Thy. wrote:
Thib, having strength improvement as the main goal, how often in training would you ramp up to 1 rep (if ever) on the big movements rather than to 2-5 reps ?
Is the effect of ramping to 1RM drastic enough compared to ramping to 2RM, so that it’s worth the greater CNS taxing ?[/quote]
The only time you really need to work up to a REAL 1RM (your true maximum) if at a contest. However you can still work up to sets of 1 until you reach a weight that is your working max on that day (meaning a weight that you can lift once without doubting that you can lift it and be under control of the load) once a week.
For example…
95lbs x 3
115lbs x 3
135lbs x 3
155lbs x 3
175lbs x 3
190lbs x 3
205lbs x 3
215lbs x 1
225lbs x 1
235lbs x 1
for someone who has a max of around 240-245.
That having been said, if that set with 235 feels easy you can work up to one more set, as long as you do not move to a set where you doubt your success.
Exercises requiring more stabilization do help activate the body/muscles. But for my experience they will only help you get “ready to lift” sooner but will not potentiate your capacities as well as other activation methods.[/quote]
Thib,
I recall some while back seeing an article on this website where it suggested doing 1-arm eccentric preacher curls with a barbell. Given what you said above, would there ever be a time when you might use the eccentric version?
i have to include running in my training 2-3 days a week, mostly around 3 miles/ea. I am not exactly sure what to do, nutritionally, after these runs. I am aiming for it to have as little impact as possible on my weight training (5/3/1).
Do you have any tips on restoring/maintaining relatively normal balance between posture and movement on each side of the body in athletes participating in sports that are inherently unbalanced in nature (whether that is a baseball pitcher throwing with one arm and landing on the same leg over and over or position player batting from one side, a hockey player rotating to one side, soccer player generally using one leg/foot to kick with predominantly, etc.)?
For general population trainees simple recommendations are often to use a healthy dose of unilateral training/mobility work, start with the weak side first, and then replicate the quality and number of reps with the stronger side. But with athletes I am wondering if you might need extra sets for the non-dominant side or various other strategies to at least keep things in check in season and then begin to restore things/balance them out more in the off-season.
I recognize that this is a topic where you could likely write a book or two and that a simple and neat answer for a forum is likely not possible, But even some basic, solid tips on this matter would be appreciated. Hope all is well!!
[quote]Christian Thibaudeau wrote:
Thy. wrote:
Thib, having strength improvement as the main goal, how often in training would you ramp up to 1 rep (if ever) on the big movements rather than to 2-5 reps ?
Is the effect of ramping to 1RM drastic enough compared to ramping to 2RM, so that it’s worth the greater CNS taxing ?
The only time you really need to work up to a REAL 1RM (your true maximum) if at a contest. However you can still work up to sets of 1 until you reach a weight that is your working max on that day (meaning a weight that you can lift once without doubting that you can lift it and be under control of the load) once a week.
For example…
95lbs x 3
115lbs x 3
135lbs x 3
155lbs x 3
175lbs x 3
190lbs x 3
205lbs x 3
215lbs x 1
225lbs x 1
235lbs x 1
for someone who has a max of around 240-245.
That having been said, if that set with 235 feels easy you can work up to one more set, as long as you do not move to a set where you doubt your success.[/quote]
Thanks. That’s what I meant - 1RM of the day.
So basically, you recommend switching to singles when you’re a few sets away of a max triple ?
Is this less effective when you just do your regular “ramp to 3” work, and switch to singles once you’ve handled the max triples of the day ? (probably too much for the CNS ?)
[quote]Thy. wrote:
Christian Thibaudeau wrote:
Thy. wrote:
Thib, having strength improvement as the main goal, how often in training would you ramp up to 1 rep (if ever) on the big movements rather than to 2-5 reps ?
Is the effect of ramping to 1RM drastic enough compared to ramping to 2RM, so that it’s worth the greater CNS taxing ?
The only time you really need to work up to a REAL 1RM (your true maximum) if at a contest. However you can still work up to sets of 1 until you reach a weight that is your working max on that day (meaning a weight that you can lift once without doubting that you can lift it and be under control of the load) once a week.
For example…
95lbs x 3
115lbs x 3
135lbs x 3
155lbs x 3
175lbs x 3
190lbs x 3
205lbs x 3
215lbs x 1
225lbs x 1
235lbs x 1
for someone who has a max of around 240-245.
That having been said, if that set with 235 feels easy you can work up to one more set, as long as you do not move to a set where you doubt your success.
Thanks. That’s what I meant - 1RM of the day.
So basically, you recommend switching to singles when you’re a few sets away of a max triple ?
Is this less effective when you just do your regular “ramp to 3” work, and switch to singles once you’ve handled the max triples of the day ? (probably too much for the CNS ?)
[/quote]
I don’t recommend this every workout. Only when you are really feeling good and KNOW that you will be able to handle the weight. But you gotta be honest with yourself; one of your biggest problem is that you seem to have a psychological fixation on not looking weak, so you are probably at risk of going up to a daily max too often.
I’ve always incorporated a lot of dead stop trainig into my routines. E.g. doing bench presses with a 2 second pause at bottom position (when the bar touches the chest). Typical speed 5-2-X-0. Always felt this helps me bust strenght plateaus.
Obviously, there is not much turnaround speed involved in this technique.
Do you recommend such techniqes or would you rather drop all the dead stop training and focus on producing max force at the turnaround point?
I’ve always incorporated a lot of dead stop trainig into my routines. E.g. doing bench presses with a 2 second pause at bottom position (when the bar touches the chest). Typical speed 5-2-X-0. Always felt this helps me bust strenght plateaus.
Obviously, there is not much turnaround speed involved in this technique.
Do you recommend such techniqes or would you rather drop all the dead stop training and focus on producing max force at the turnaround point?[/quote]
I do advocate a fast turnaround when doing REGULAR REPS. The key is not so much the fast turnaround, but overloading the stretch position in a movement.
A rapid turnover does this by creating almost a whip-like effect.
However this is not the only technique that creates a large loading in the stretch position. Movements from a dead stop also do so… they completely remove the eccentric preload and stretch reflex and the muscles themselves are forced to do more work.
So while being polar opposites, both methods are good at overloading the stretch position.
without laboring the point - would that mean when doing ie. normal bench press reps, you could give a little extra(increase the speed) in the final portion of the eccentric phase, then do the explosive concentric push…to create more of a whip at the turnaround point?
ps, still getting sore from twitch reps haha love it
[quote]krsoneeeee wrote:
without laboring the point - would that mean when doing ie. normal bench press reps, you could give a little extra(increase the speed) in the final portion of the eccentric phase, then do the explosive concentric push…to create more of a whip at the turnaround point?
ps, still getting sore from twitch reps haha love it[/quote]
Yes, as long as you still control the weight (by utilizing antagonists to pull the weight).
Properly performed twitch reps will lead you sore for days. I NEVER get sore… 2 weeks ago I did bench press twitch reps with added band resistance (to further increase eccentric speed) and was sore for 12 days straight!!!
I like training with bands…( les mauves) my trainer tells me to put 30-40% of my 1rm and explose the presses…he calls it the speed day…do you like this kind of training CT?
[quote]Charles3264 wrote:
I like training with bands…( les mauves) my trainer tells me to put 30-40% of my 1rm and explose the presses…he calls it the speed day…do you like this kind of training CT? [/quote]
Yeah, I used to. This is basically a derivative of the westside dynamic day. I used that a lot with Keven Nobert as he needed to work on his explosiveness.
Sorry for the questions
1)
but what is the westside dynamic day?..you know i m french…thanks
I need explosiveness also thats why my trainer gives me a day like that…he says the same thing as you…about the importence of the cns stimulation (explosiveness, twitch, negatives and power).
Can you revisit soreness and basically explain what it indicates? I am confused as it seems that there are those that say “just because you’re sore doesn’t mean it’s a good workout,” but it seems soreness does have to take place. Can you comment? Thank you.
[quote]Christian Thibaudeau wrote:
frankf79 wrote:
So, Twitch reps are similar to Oscillatory Isometrics (OI) in respect to the reflex firing functions. Also spending more time in a weak Position ( few inches of chest in Bench press) will add to increase in strength. I have performed OI chin-ups and once I got the contraction and release down, it provided a very productive training tool.
Like any new exercise, like twitch rows, my suggestion would to practice the exercise before implementing into a training program. I will give the twitch reps a try in a reverse row and chinup and reply back to the forum on my experience.
BR
Yes, correct on most counts. The difference is that with twitch reps you are actively trying to speed up during the eccentric by using the antagonist muscles.[/quote]
Twitch reps in the chinup might be a little challenging ( getting to 30 - 50% of Max ), gripping the bar hard pulling and pushing up and down. Hmmm, maybe a band pulldown with a band tied to top of the rack and another to the bottom, tension in both directions, maybe a stronger band up top. Looks like I have some experimenting to do, not as innovative of hanging hockey socks loaded with bricks to the squat bar like myself and my brother did in the 70’s…talk about core training.