Christian I an new to T-Nation and I just saw this things about I, BODYBUILDER last week…
thank god I saw it,
I am doing (at least the best i can) that perfect rep with the fast turn around and it seems like i can lift more weight than last week( i mean, really more, something like 10 pounds in my declined bench press), it’s so cool…i guess it is the CNS stimulation that i think i an doing right
And i have two questions,
before i was doing this perfect rep i could to 4 exercises with 4 sets and 6-8 repetitions and still needed some dropsets to make my muscles “tired”, now I just do 3 exercises with 3 sets of 6 repetitions and i feel some kind of a intramuscular pain it the last set that make impossible to continue(maybe because of the increase in weights?), have you ever felt that?
and the other one is, by doing the perfect rep the eccentric phase is very fast because you need to make that fast turn around, so you are saying that doing 3-4 seconds eccentric phase(witch was something i was doing) is not so good as i tought?
So is this whole idea similar to what Chad Waterbury has been talking about for awhile now, except you keep the set going when you slow down instead of stopping the set as speed decreases?
What makes this method better, more muscle damage?
It’s more muscle damage from the fast turn-around and this method also allows you to recruit more muscle fibres on the rest of the rep so will stimulate more growth through that too.
I think that both Thib and Waterbury are advocating that you stop when you slow down for the same reason - any reps after your nervous system becomes fatigued will favour the use of the slower twitch fibres while further fatiguing the nervous system. You need a fresh activated nervous system to produce maximum force and therefore you need a fresh activated nervous system to stimulate maximum growth.
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Hmmm, that’s not really what I interpreted CT as saying. Waterbury tends to suggest doing multiple sets at the same weight, while CT is suggesting ramping up until you reach your maximum amount of weight for the designated rep range. They’re both using low reps, but a different approach.
And CT has not said to stop a set when rep speed slows down (that I have seen anyway). If you are doing a true 3 RM, there is no way that the bar is going to be moving fast. It’s the intent to move it quickly that’s important, not necessarily the actual speed of the bar. He has said that he doesn’t want any “grinding” reps where the bar stops, but that’s different.
[quote]Sentoguy wrote:
And CT has not said to stop a set when rep speed slows down (that I have seen anyway). If you are doing a true 3 RM, there is no way that the bar is going to be moving fast. It’s the intent to move it quickly that’s important, not necessarily the actual speed of the bar. He has said that he doesn’t want any “grinding” reps where the bar stops, but that’s different.[/quote]
Exactly.
You select a number of reps (let’s say 5)
You start your work sets at around 60% of your max
You gradually add weight every set while still performing only the selected number of reps
You work up until you reach the maximum weight you can lift for the selected number of reps
You always try to accelerate as much as you can, given the load and fatigue level
Obviously the first few sets are stopped before acceleration decreases, but as the weight increases toward your RM, acceleration also decrease but you still attempt a fast turnaround and try to lift as fast as you still can.
You start your work sets at around 60% of your max
You gradually add weight every set while still performing only the selected number of reps
You work up until you reach the maximum weight you can lift for the selected number of reps
You always try to accelerate as much as you can, given the load and fatigue level
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Cannot get any clearer than that. Mastering that concept with the fast turnaround is what seems to be the foundation of the I, Bodybuilder program. People are complaining that they cannot wait for it to come out but are given this information and do nothing with it. Understand and be able to perform this every time you train and by the time the rest of the I, BB program comes out (nutrition/supplement protocol + additional lifting information/exercises) you should be ready to get the most out of it in the shortest time possible.
I’m not entirely understanding “using the antagonist” for the eccentric portion of the perfect rep.
When we’re bench pressing, a heavy bar is already coming down very fast; wouldn’t pulling with our lats make the eccentric virtually out of control? Are we reapplying concentric force throughout the descent?
Also, for pulling exercises like chinups, how should we actively engage the antagonist?
I’m not entirely understanding “using the antagonist” for the eccentric portion of the perfect rep.
When we’re bench pressing, a heavy bar is already coming down very fast; wouldn’t pulling with our lats make the eccentric virtually out of control? Are we reapplying concentric force throughout the descent?
Also, for pulling exercises like chinups, how should we actively engage the antagonist?
Thanks so much. [/quote]
I thought this too (in regards to the bench press) but when you actually experiment and try it, you will slowly grasp the concept
I’m not entirely understanding “using the antagonist” for the eccentric portion of the perfect rep.
When we’re bench pressing, a heavy bar is already coming down very fast; wouldn’t pulling with our lats make the eccentric virtually out of control? Are we reapplying concentric force throughout the descent?
Also, for pulling exercises like chinups, how should we actively engage the antagonist?
Thanks so much.
I thought this too (in regards to the bench press) but when you actually experiment and try it, you will slowly grasp the concept[/quote]
Right, I’ve tried this the last couple of days and I’m actively flexing my lats, drawing the bar close. However, I’m tightening and “resisting” with my pushing muscles if that makes sense (aka pushing and pulling at the same time during descent)… I guess this increases tension but I’m not sure if this is the optimal way.
I’m not entirely understanding “using the antagonist” for the eccentric portion of the perfect rep.
When we’re bench pressing, a heavy bar is already coming down very fast; wouldn’t pulling with our lats make the eccentric virtually out of control? Are we reapplying concentric force throughout the descent?
Also, for pulling exercises like chinups, how should we actively engage the antagonist?
Thanks so much.
I thought this too (in regards to the bench press) but when you actually experiment and try it, you will slowly grasp the concept
Right, I’ve tried this the last couple of days and I’m actively flexing my lats, drawing the bar close. However, I’m tightening and “resisting” with my pushing muscles if that makes sense (aka pushing and pulling at the same time during descent)… I guess this increases tension but I’m not sure if this is the optimal way.
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It feels a bit unnatural to tense up on the eccentric, because it seems like it’s a lot more effort, but “resisting” part is what helps to pre-activate the pushing muscles. Also, if you’re muscles aren’t contracted strongly during the fast turn-around you won’t be able to utilize the Stretch Shortening Cycle (SSC) as effectively as you would if they were.
I know you are probably tired of ppl asking for an example…but from watching Ronnie Coleman lift in this clip:
he seems to instinctively follow the same method of execution for each rep - Controlled negative, fast at the end of the eccentric and explosive concentric. Am I SOMEWHAT correct?
You know? I’ve found myself lifting in this manner when I psyche myself up, and about to lift. You know, those days where you’re in the zone and every weight flies up like it’s nothing, and because of that, you drive the bar up as fast as possible while lowering it very controlled.
Come to think of it, not only were those the most productive workouts, but those were also around the times when I grew the most. Just some anecotal evidence that solidifies what CT’s been saying.
As far as the pro Bodybuilders, it seems that the ones that are more strength oriented seem to demonstrate this concept the most, IE Johnnie Jackson, Branch Warren, Kevin Levrone, Dorian Yates, etc…
Just look at how explosively they lift in this clip
BTW!! CT, where can I get that Hulk shirt you have?!?!?!
[quote]randomality wrote:
You know? I’ve found myself lifting in this manner when I psyche myself up, and about to lift. You know, those days where you’re in the zone and every weight flies up like it’s nothing, and because of that, you drive the bar up as fast as possible while lowering it very controlled.
Come to think of it, not only were those the most productive workouts, but those were also around the times when I grew the most. Just some anecotal evidence that solidifies what CT’s been saying.
As far as the pro Bodybuilders, it seems that the ones that are more strength oriented seem to demonstrate this concept the most, IE Johnnie Jackson, Branch Warren, Kevin Levrone, Dorian Yates, etc…
Just look at how explosively they lift in this clip
BTW!! CT, where can I get that Hulk shirt you have?!?!?![/quote]
Thanks for the video, Branch kicks ass. By far my favorite bodybuilder.
Notice that Branch, Johnny and Ronnie all have a powerlifting background.
[quote]randomality wrote:
Just look at how explosively they lift in this clip
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That looks like an efficient way to re-rack the DBs. I usually chuck the 45kg DBs on the floor after the set and then awkwardly get them back into the rack one by one. Barbell bench is so much simpler
[quote]Thanks for the video, Branch kicks ass. By far my favorite bodybuilder.
Notice that Branch, Johnny and Ronnie all have a powerlifting background.[/quote]
Totally agree, Branch is just so intense and lifts every rep, every set with such explosiveness its no wonder he lifts what he does. Not to mention he just looks like a bad ass. BTW CT, you look like George St. Pierre + 70 pounds.
I’m working on my turnaround and lifting as explosively as possible… Currently i’m ramping up with 3 reps on flat bench and 5 reps on incline db bench, and my chest is as sore or sorer than it was after 30 set volume days… and i’m getting stronger every workout…
Question: Is it useful to utilize the ultra-mini bands (~30lb tension at the top) or the regular mini-bands to help learn the turnaround and increase the speed of the concentric? Maybe use them during the lower weights during the ramp up? Curious about your thoughts on this and thanks for all your work on this and other subject matters.
[quote]Marther wrote:
randomality wrote:
Just look at how explosively they lift in this clip
That looks like an efficient way to re-rack the DBs. I usually chuck the 45kg DBs on the floor after the set and then awkwardly get them back into the rack one by one. Barbell bench is so much simpler[/quote]
Wait, you mean thats not how everybody gets up after a set of dumbbell bench? Its an interesting feeling having the weights pull you back up to your feet. This is how I’ve always done it because drops after the set seem to fatigue me and put me at the risk of injury to my wrists or forearms due to unnatural rotation as you’re throwing them down.
[quote]Mad_Duck wrote:
ds1973 wrote:
That’s a very efficient method, and pretty safe too imo, since you keep the weights close to your body the whole time.
Geez, 270 lbs for 15 reps with dumbbells… That’s insane!
When using a program based on westside principles I often work up to a near 1 RM using 90-95% of my actual 1RM (Depending on how I feel a certain day my perceived 1RM may vary). I often find it very difficult to recover from the maximal effort workouts even with the use of the peri-workout nutrition protocol and Power Drive.
You mentioned in another topic (which i cannot locate as of now) that it may take up to 10 days for the CNS to fully recover when working with near maximal weights…with this in mind would it be more beneficial to ramp up until you reach around 80% of your 1RM at which point you would end the exercise?
Also would working with rep ranges of 3-5 (compared to 1-2) be any less taxing on the CNS given you would have to use a lower percentage of your estimated 1RM? Or would the added volume offset the difference?
Hey Coach, I’m going to start auto-regulating my workouts and practicing my perfect rep… If I were to have a Chest/Back day with 1 main exercise (DB Press, Pull-Ups) and 1 auxiliary exercise (Pec-Dec Machine, Seated Cable Rows) for each, how should I incorporate the Ballistic exercises? Or should I even bother at all, is the starting at 60% max and working up to my max set enough to begin with in terms of activation? Do ballistic exercises have an advantage over pin presses with a weight above max for example, if I were to gear up for exercises with the Perfect reps?
