Of those of you who have done X Force how long did it generally take you to recover from a workout ? I’m just guessing a lot longer that it does to recover from a 30 10 30 workout?
Scott
I have been put thru 2 xforce workouts back in 2019…7 machines about 20 minutes each, complete failure…took about 4 days to recover from the soreness…could be because I never used that equipment before or from the 40% extra weight on the eccentric
I’m just guessing even though X Force digs a deeper inroad one can recover much quicker from 30 10 30 and get a similar effect!
Scott
Good post AA
Research shows greater hypertrophy with fast eccentric tempos
What is considered a fast negative rep?
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What research? Sources?
I appreciate the sources.
However, I would like to point out that those are some studies.
For example:
“In conclusion, the current study demonstrated that muscle hypertrophy after eccentric training interventions is velocity-independent when time under tension is matched between conditions and the load magnitude and range of motion are similar.”
There’s a bunch of research, besides this study, that suggests a whole range of things:
Fast eccentrics may be better for power and slow may be better for hypertrophy,
Slow eccentrics are better all around,
Or that as long as time under tension and load are constant, tempo is irrelevant.
Again, I appreciate a prompt follow-up with sources, but that’s why I take issue with the “research shows”. There’s research that shows otherwise. That’s why I think all tempos and styles have their place, and work especially well when combined.
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==Scott==
Yea that sort of threw me as well?
Various rep speeds are defined in these studies
== Scott==
I can see how fast eccentrics might be better for power lifting as it can be explosive but I’m not clear what is considered slow vrs fast? 30 seconds slow, 15 seconds fast??
“There’s research that shows otherwise.”
—————
I never stated otherwise.
You asked for research!
I provided that.
Research clearly shows faster tempo eccentrics are superior for mass, if that is your goal.
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Faster tempo eccentrics allow greater resistance.
This in turn recruits fast twitch muscle fibers faster and longer.
== Scott==
I read the study but I can’t figure out what the time was for fast and slow, perhaps you can clarify that?
Woah dude - fast eccentrics are generally about 1 second, and outside of HIT, a “slow” eccentric is probably anything more than 3 seconds. Now, I’m not sure what was used in those studies, but 15 seconds is slow, no matter how you slice it.
== Scott==
Wow! A one second eccentric? That’s like practically dropping the weight and 4 seconds is slow? Hmmm , gotta think about this?
The information is in the studies
I will let the studies speak!
My guess is properly loaded vanilla reps are equivalent to any modality. Less mental input.
The nervous system can inhibit much muscle fiber recruitment
15 seconds is very slow