So, I wanted to share an idea that I’ve had for my own training, and get some feedbacks.
I am a trully believer on training to failure or pretty close to it. But I also think that “owning” the weight before progressing is good for injury prevention. So I thought about a tempo/reps/weight progression, it would be:
Staying between 6-12 reps, all sets taken to failure
Week 1: 6 reps 2s eccentrics (next week raise the eccentric time because minimum reps were achieved)
Week 2: 7 reps 3s eccentrics
Week 3: 7 reps 4s eccentrics
Week 4: 7 reps 4s eccentrics (Keep the same eccentric time because couldn’t progress in reps)
Week 5: 8 reps 4s eccentrics
Week 6: 8 reps 5s eccentrics
Week 7: 9 reps 6s eccentrics
Week 8: 10 reps 6s eccentrics
Week 9: 11 reps 6s eccentrics
Week 10: 12 reps 6s eccentrics
Week 11: Raise the weight and get maximum reps with 2s eccentrics
I’m trying this right know (not for such a long time to be sure it works), but wanted to share and get some feedback if anyone ever did something like that.
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You’re suggesting that you keep the same weight for 3 months before increasing, while also being a believer in failure training?
Pick one, dude.
Something I’ve learned, as someone with ADHD, is that a lot of my ideas are fucking dogshit and would be better kept in my head until I can scrutinize the hell out of it and try to prove myself wrong.
If I can’t prove myself wrong, I seek out advisement of those whom I trust, and see if they can prove me wrong.
If my idea withstands all of that scrutiny, it might be a good idea.
Otherwise, I’m just spinning my wheels and burning myself out.
All of which is a lot what this thread reads like.
Learn to control that impulse.
P.S eccentrics beyond 3 seconds are pretty suspect. You’d be better off keeping your eccentrics at a steady 2-3 seconds per rep and just making sure you hit failure every set.
I got your point about focusing on controlling impulses. I’ll try, sorry.
But I also gave a bad example, what I mean’t was doing the max amount of reps possible, not raising only one. It could be like
Week 5: 8 reps 4s eccentrics
Week 6: 12 reps 5s eccentrics
Week 7: 14 reps 6s eccentrics
But I got your point, I’ll keep myself more constrained. Thanks for the feedback
What happened with the program you were using in your log? Barely a month in.
You mean the Conjugate or the bodybuilding one? I’ve wrote a post about stopping the conjugate one: Training ADD and mental Blocks
And this question is about the other one, The Shelby Starnes program is pretty open about progression besides going to failure and controlling the weight. So I was thinking about what would be the best way to progress inside
What about something like;
Week 1: 2 sets of 8-10 reps with 3 count eccentric. Get to a weight where you can’t maintain the slow eccentric (technical failure) past 8 or 9 reps.
Week 2: 2 sets 8-10 reps with 4 count eccentric. The eccentric is a little slower this week, but keep reps similar and try to beat last weeks weights anyway.
Week 3: 2 sets 8-10 reps with 5 count eccentric. Slower than last week, but keep the reps similar and try to beat last weeks weights anyway.
Week 4. 3 sets of 8-10 reps. No special tempo, just beat last weeks weights! Which should be easy because you just spent the last 3 weeks owning the weights. Plus you have an extra set to ramp up to higher weight.
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That seems interesting. But for now I’ll go with what @Andrewgen_Receptors said. Just keep raising weight. But will keep your idea on the backlog for some day in the future. Thanks
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You’ve got nothing to be sorry for. I dont need you to control your impulses, you do.
We both have ADHD, so I’m sympathetic to where you’re coming from… but its also a behavioral disorder, meaning “disordered behavior”.
So it can be changed, if you choose to change your behavior.
Its hard, no doubt. But these brain muscles need to be trained just like the rest of the muscles in the gym.
The more you control that impulse, the better you’ll get at it.
I wouldn’t do eccentrics for longer than 3 seconds, unless maybe on the last rep. It’s too limiting on the weight you’ll need to use.
Primary driver of growth is mechanical tension.