Right now I am doing Joel Marion’s Max Size or something to that effect. Anyways for each four week portion a different tempo is listed. I never really have paid much attention to tempo. I know I suck. But I would like to turn a new leaf so I can become a big sonofmabitch. When you guys squat how do you focus on doing 301? Or even deadlift for that matter? Any advice on how to keep tabs on this would be great. Lately I have been just going down slowly and popping back up. Yet by the 8th rep the popping back up takes a bit more time. Thanks for the insight.
Umm, why don’t you try counting?
It would go something like this:
1
2
3
There you go, now pop up fast and count to 3 again.
Count in your head on the lowering portion of the phase. When you explode up, just go as fast as possible. Poliquin wrote that it isn’t important if you do it in 1 second, just so long as you’re TRYING to do it in one second (raise the weight as fast as possible). The muscular stimulation will be similar, either way.
In your head, “1-mississippi 2 mississippi…” without saying “mississippi” fast.
On 301, when your concentric tempo takes LONGER than 1 second, you’ve “reached failure”–terminate the set.
The correct term would be, “sumbitch”.
Try 4-8 second negatives (Obviously some won’t be exact, you aim for 8 tho). You will grow like a freak, at least I have. Constant tention works well too, don’t stop at the peak.
You’ll grow like a freak? Come on man. Let’s not get carried away.