I was wanting to incoperate some supramaximal holds in my workout but I don’t really get what “just short of lockout” means. I know this is probably a stupid question but can you guys please help me out?
Is it, just as an example use a bench press, when you’re holding the load right near your chest or when you have your arms fully extended? Same with squats, is it when you’re fully sitting down or when you’re standing up?
Thanks
[quote]V_L_V wrote:
I was wanting to incoperate some supramaximal holds in my workout but I don’t really get what “just short of lockout” means. I know this is probably a stupid question but can you guys please help me out?
Is it, just as an example use a bench press, when you’re holding the load right near your chest or when you have your arms fully extended? Same with squats, is it when you’re fully sitting down or when you’re standing up?
Thanks[/quote]
Lockout is the finished position of a rep, so lockout for the bench is arms full extended.
Just short of lockout is a few inches below that giving you a very short ROM. You should be able to use more weight than your full range movement.
Yeah, when you have a weight “at lockout” you can sort of relax. You are mostly supporting the weight with your frame instead of leveraging it with your muscles.
There are no stupid questions, just stupid people.
But in your case that was a pretty good question. =)
Don’t worry there is lots of termanology to learn.
Keep it up!
Haha, thanks guys. I now feel a little better about my (lack of) training knowledge.
[quote]ExNole wrote:
Lockout is the finished position of a rep, so lockout for the bench is arms full extended.[/quote]
Not necessarily- take the deadlift for example. Lockout is only halfway through a rep, not once you set the weight back down. Ok actually deadlift may be the only odd one.
[quote]V_L_V wrote:
Haha, thanks guys. I now feel a little better about my (lack of) training knowledge.[/quote]
We all have to start somewhere right?
[quote]eengrms76 wrote:
ExNole wrote:
Lockout is the finished position of a rep, so lockout for the bench is arms full extended.
Not necessarily- take the deadlift for example. Lockout is only halfway through a rep, not once you set the weight back down. Ok actually deadlift may be the only odd one.[/quote]
There is no eccentric portion to a deadlift. Once you get it up, that’s the end of the lift. If you can, drop the bar from there. (Some gyms don’t like this very much.)
Check out Chad Waterbury’s “Primed for Muscle”. Supr-maximal holds start out every session.
http://www.T-Nation.com/findArticle.do?article=05-082-training
[quote]ExNole wrote:
eengrms76 wrote:
ExNole wrote:
Lockout is the finished position of a rep, so lockout for the bench is arms full extended.
Not necessarily- take the deadlift for example. Lockout is only halfway through a rep, not once you set the weight back down. Ok actually deadlift may be the only odd one.
There is no eccentric portion to a deadlift. Once you get it up, that’s the end of the lift. If you can, drop the bar from there. (Some gyms don’t like this very much.)[/quote]
What about a Romanian DL?