[quote]Pavlo1 wrote:
It’s easy to see how flexing the antagonist works on bench, arm exercises etc, but I’m slightly confused on say pull ups, squats how this would actually be done?[/quote]
I’m affraid that we have to wait for the “The Rep” article or even better “The Rep” video.
Are there any plans?
[quote]Shockwave wrote:
Pavlo1 wrote:
It’s easy to see how flexing the antagonist works on bench, arm exercises etc, but I’m slightly confused on say pull ups, squats how this would actually be done?
I’m affraid that we have to wait for the “The Rep” article or even better “The Rep” video.
Are there any plans?
[/quote]
Yeah. sarcasm will really help.
[quote]Shockwave wrote:
Christian Thibaudeau wrote:
DO NOT let gravity take over. You much always be in control of the weight. That last 3rd is done with the antagonist muscles (eg.g back and biceps for bench press) pulling the weight down with the agonist still contracting.
…
During the lowering phase you are not going slow on purpose BUT you must flex the biceps so hard that you must utilize your triceps to bring the bar down, which will make the movement somewhat slow. And you release the triceps when switching to the concentric, which will kinda be like releasing the parking break while the car wheels are spinning and the motor reving at 6000 RPM!!!
Even when close to max?
In other words, did you use back and biceps @ 2.55 here: Forums - T Nation - The World's Trusted Community for Elite Fitness ?
In case of squating or deadlifting, which are the antagonists to be used?
Christian Thibaudeau wrote:
super saiyan wrote:
CT, I don’t know if this has been mentioned yet, but here is the problem I’m having when trying to execute the perfect rep. Focusing on speed on the turnaround (from eccentric to concentric) is wreaking havoc on my joints, especially my elbows. The pain is significant enough to where it interferes with my next scheduled workout. Is this an indication of an underlying problem I should be worried about?
Didn’t I answer this one in another thread?
Is there any link? I would also be interested to read the answer but don’t know the thread you are referring to…
thanks,
[/quote]
Yes, even during a max. I answered this before. Antagonist co-contraction is actually a technique that I learned from powerlifters who are taught to ‘lower the bar with their lats’.
It might come to you as a surprise but I don’t remember where is every single post that I’ve made. I answer hundreds if not thousands of question, that is on top of my 8 hours work day and 1-3 daily training session… plus time preparing conferences and answering emails. I’m not Superman, give me a break.
[quote]Shockwave wrote:
In case of squating or deadlifting, which are the antagonists to be used?
[/quote]
Squat = hamstrings to stabilize the knees… any good squatter actually does this without thinking about it.
Deadlift = quads to stabilize the knees, abs to stabilize the torso, again any good deadlifter does this without thinking about it.
Also understand that to get the message across we often have to use an hyperbole, if you can’t grasp that and take everything literally, then you’ll have a problem in life (especially, like your tone implies, if your whole like seems to be centered around ‘blasting’ or ‘owning’ a coach online). The purpose of the antagonist co-contraction is to stabilize the working joint. When it is more stable the body allows you to produce greater force.
Elite lifters do this so efficiently that they don’t have to go slow to be able to do it. Beginners need to go slower and think about it to learn to apply it so that it can eventually become automatic.
Sorry, there was no intention of sarcasm , owning , blasting or whatever.
It was just the thought that you plan to address all these (repeating) questions more efficiently with one article about “The Rep” rather answering them one by one.
I thought I read that somebody was preparing it…
The reason to be in these forum is really appreciation of your thoughts and recommendation and the strain to improve through them!
Just something that may be second nature to you, sounds strange to a beginner and creates frustrating questions…
Again sorry for the misinterpretation of my tone,
I really appreciate your answers and thank you very much!
[quote]Pavlo1 wrote:
It’s easy to see how flexing the antagonist works on bench, arm exercises etc, but I’m slightly confused on say pull ups, squats how this would actually be done?[/quote]
I don’t know for sure that I’m doing this correctly, however based on what CT has been saying here, you need to focus on the turn-around. At first, this takes some practice and you’re going to have to figure out what works for you. Here’s what I found for pull-ups:
I currently alternate pull-ups with overhead press. I found that it was easier for me to “feel activated” on the OHP than the pull-ups. I was doing a warm-up set of 2-3 fast pull-ups before doing straight sets of 6-8 (BW only, no ramping) but I didn’t really notice a difference. What I found worked for me, after some experimentation in the gym , is doing “twitch reps” at the bottom hang position. Let me describe it, not sure if it’s officially a twitch rep:
I hang from the pull-up bar in the stretched position and focus on pulling up, starting the movement with my lats. I probably only pull myself up a few inches before pushing myself down again. Once I hit bottom, I focused on pulling myself up again as fast as possible. I’ve found that 5-10 of these fast twitch type reps at the start “primes” my body to get used to executing that turna-round properly during the full range of motion pull-up. I’ve started using this technique on other lifts too and found it improves my feel for executing the turnaround.
I really think a lot of you need to get into the gym and try different things over a few workouts. Just use the lightest weight (the bar on barbell exercises) at first to help your body learn that turn-around point.
There’s really nothing more CT can do over the internet, he’s explained the same thing over and over, but unless you get into the gym and try to apply his ideas to your routine , you’re never going to get it. Just accept that it’ll take time to learn, especially for new movements or if you haven’t been lifting very long.
[quote]Shockwave wrote:
Christian Thibaudeau wrote:
super saiyan wrote:
CT, I don’t know if this has been mentioned yet, but here is the problem I’m having when trying to execute the perfect rep. Focusing on speed on the turnaround (from eccentric to concentric) is wreaking havoc on my joints, especially my elbows. The pain is significant enough to where it interferes with my next scheduled workout. Is this an indication of an underlying problem I should be worried about?
Didn’t I answer this one in another thread?
Is there any link? I would also be interested to read the answer but don’t know the thread you are referring to…
thanks,
[/quote]
Here is the link:
CT: I think I do flex the hamstings unitentionally at the bottom (I feel it just above the knee).
ds1973: will try today. I do pull ups with 50% of my weight attached, so if I can increase this with “perfect rep” techniques, who knows, could be looking at one arm chins in 2010
[quote]super saiyan wrote:
Shockwave wrote:
Christian Thibaudeau wrote:
super saiyan wrote:
CT, I don’t know if this has been mentioned yet, but here is the problem I’m having when trying to execute the perfect rep. Focusing on speed on the turnaround (from eccentric to concentric) is wreaking havoc on my joints, especially my elbows. The pain is significant enough to where it interferes with my next scheduled workout. Is this an indication of an underlying problem I should be worried about?
Didn’t I answer this one in another thread?
Is there any link? I would also be interested to read the answer but don’t know the thread you are referring to…
thanks,
Here is the link:
Thanks!
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