Last I measured, they were at 17.5". Nothing quite as impressive as other individuals mentioned in this thread, just anecdotal experience.
I also spoke with Mr. @Tim_Patterson about calves at one point and he had mentioned that some people are genetically blessed with calves, and others have to train them hard. I believe he mentioned training an individual with great calves (genetically) and after training calves hard for some time, they looked worse.
In short: Some people need to train calves, others would be fine (or better) if they didn’t.
19 -1/2 inches here, but with multiple injuries and scars.
As regards the force-velocity curve, and time, it is true slower reps provide more time for cross-bridge efficiency. However, numerically measuring such is problematic. More cross-bridge activity logically increases force. Thus a force plate could indirectly detect various rep speeds had on a delta of force changes. This has been studied and the results show rep speeds do not alter force unless explosive rep speeds are utilized. Therefore, intentionally slowed reps could not be of benefit to allow more cross-bridge activity to merit additional consideration. More explanations than this would require additional information which till this point in time isn’t forthcoming.
I’m not quite sure what you are trying to say here.
My understanding is that slower velocity of contraction would allow for more cross bridge formation if the cross bridges are needed. If they aren’t needed for force production (i.e., voluntary slow movement with submaximal load and effort), then they won’t form.
Years ago, SuperSlow used cross-bridge activities during a 10 second concentric rep as proof of their superior methodology. SuperSlow aficionados never mentioned cross-bridge activity occurring in milliseconds however. Since this cross-bridge activity occurs so fast, slowing rep speed down from 2 seconds to 10 seconds would technically allow for more cross-bridge activity, but in reality cross bridge activity matters little because the cross bridge activity occurs so fast.
If this cross bridge activity increased to any meaningful amount, a ground force plate could detect such force increases easily. This ground force plate activity has been tested thoroughly. The results: as long as explosive reps are not utilized, rep speed does not change force results. Therefore, cross bridge activity matters very little in any other regular rep speeds other than explosive reps.
A slow rep might allow more crossbridges but then there would be less fibers recruited at that higher activation level to equal the force needed. So with slow reps, recruitment builds more slowly and doesn’t maximize till the end of the set. With faster reps, we would see less crossbridges per fiber but more fibers being active to equal the force needed so recruitment increases earlier in the set. Since total fiber tension isn’t very important (hypertrophy is pretty equal with a huge range of muscle tensions), it seems it would be better to have more fibers active for longer in a set (faster but not ballistic of course, reps) than having the larger FT fibers only coming online at the very end of the set (super slow reps) for such a short time period.
Yes, I’m bumping an old thread. I tried Super Slow training for three months. From October to December. I followed a 10/10 cadence with a metronome. I trained twice a week to MMF and felt my CNS was over clocked. The best response I heard from coworkers and my parents was if I was still working out…
I do like the full body routine from HIT. I use three sets for rep ranges between 8-12. A set is terminated once the bar slows down and becomes a grind. My body recomped with some gains. People were commenting how I’m working out again.
I bought Jay Vincent’s program. Sadly, there are many people there asking questions with no response from Jay. I tried pointing them to Dr. Darden’s three times a week frequency and full body routine to start off. I was part of Drew Baye’s HIT List. I like the people in that community. However, Drew Baye who means well can come off quite strongly.
I’ll be sticking to multiple set training with a natural cadence from now on. Keeping the full body training as I have OCD and like to keep my workouts in the routine distributed evenly.
I do find it humorous that some people, such as Drew, are so opposed to multiple sets that they would rather tell you that you’re limited by your genetics or that you’re not really going to failure rather than suggesting to add a set or use a faster cadence. Props to you for not listening to that crap and finding something that works.
Thanks man! I saw your training logs and progression of other individual’s with multiple set training. Made me realize that I should go back to the basics and used what worked for me in the past.
The appropriate response would be . It was a fun ride of having an over clocked CNS, tachycardia in the 140s-150s or higher (used a pulse ox), and waves of nausea. I did HVT during my bachelor’s degree and had better results with less negative effects. It did take more time with HVT but I didn’t feel as mentally drained as HIT. Although I really wanted to HIT to work for the sake of time efficiency and emphasize of quality over quantity.
You outsmarted me by 6 months … I wasted nine months training Super Slow - I was Super Dumb. I snapped out of it basically the same way you did - friends asking me why I stopped working out ! And these were people who never trained or lifted anything heavier than a large pizza … yet they recognized what I was doing wasn’t working and laughing told me so.
Glad you came to your senses, got rid of the metronomes and stop watches and started training for real again.
@tzabcan I don’t believe it was super dumb. We can all attest that lifting weights becomes a self experiment of N = 1. Keeping variables controlled or consistent such as rep tempo would be ideal in a theoretical or research perspective. You gave it sufficient time for testing and can say with a high certainty it did not work for you. However, I feel as lifters we like to make it complex when lifting is suppose to be a simple endeavor. Now we find routines and exercises that obey basic principles and work with our individual factors.
My routine was split into an A and B workout.
Workout Routine
Workout A
Barbell Squat
Prone Leg Curls
Weighted Dip Belt Calf Raises
Dumbbell Bench Press
Weighted Vest Inverted Row
Barbell Curl
Tricep Pushdown
Forearm Wrist Curl
Forearm Wrist Extension
Workout B
Stiff Legged Deadlift
Leg Extension
Seated Tibalias Raise
Overhead Press
Chin Up
Barbell Shrug
Weighted Crunch
Neck Curl
Neck Extension
Frequency: I started with 3 times a week (A/B/A & B/A/B). Late November I reduced frequency to twice a week (A/B).
I used a metronome at the time with a 10/10 cadence. I tried to hit failure within a 60-90 second range (with the exception of the Squat and Stiff Legged Deadlift which were done close to technical failure).
Equipment: Barbell, Cheap $90 squat rack, Kensui Neutral Grip for pulling exercises, Kensui Weight Vest (forgot max weight but 200 lbs or more), Kensui Ankr for leg curls and leg extensions, EZ dip belt, and a pulley.
I workout at home. My current workout is very similar but 3 sets and natural cadence. Dumbbell bench press switched for the barbell bench press and got an adjustable bench. I switched inverted rows for a barbell incline seal row. I’ll probably run a specialized routine once I hit a plateau or certain muscle groups become lagging.
Yes don’t do SS back squats or the SLDL. Or any deadlift that slow.
Even if you somehow manage to use perfect form the SS back squat and SLDL can injury you. Your deep low back muscles could take a longer time to recover than your erectors.
I don’t care what any self proclaimed expert tells you.
You might get away with it when the weights are lighter. Once I got over 225 on the SS SLDL I hurt my back.
Now I use SS off and on depending on my goals. You can get decent results if you keep the TUL lower. But your going to want to use machines for the most part.
I like to do SS chins and dips sometimes. Once in a while I will do the SS BW squat that Baye talks about.
But I stop when I know I am about to fail and go right into a dumbbell deadlift with a normal speed.
I might do another set or two of the DB deadlift. I rest about 3 minutes between sets and add some weight.
@dips_rule Doing deadlifts and squats at a 4/4 fatigued my low back quickly. The squats weren’t bad on the 10/10 but my low back had some painful with the deadlifts. Menzter would say to do deadlifts at a natural pace. I believe a slow TUT with a deadlift from the floor would require chains to accommodate the strength curve.
