Today I was experimenting with timed sets in my workout.
Method 1: On one exercise, I would do 10 minutes, going for as many reps as I could 1 short of failure, rest 30 seconds, and repeat.
Method 2: same as method 1, resting only 10 seconds.
Any thoughts from the group on which would be better at triggering the fast twitch fibers?
Tempo was explosive with fast, controlled negative.
[quote]CRisenhoover wrote:
Today I was experimenting with timed sets in my workout.
Method 1: On one exercise, I would do 10 minutes, going for as many reps as I could 1 short of failure, rest 30 seconds, and repeat.
Method 2: same as method 1, resting only 10 seconds.
Any thoughts from the group on which would be better at triggering the fast twitch fibers?
Tempo was explosive with fast, controlled negative.[/quote]
I assume you mean, do an exercise for 10 minutes, for multiple sets, not doing a 10 minute set, resting for 30 then repeating.
What load? Short answer, method 1, for anything heavy compound. 3-5 reps, just short of failer, rest 30 seconds, repeat.
Method 2 works OK for very short range movements like calf raises. That’s about it.
yes, the first. I would take a load that was 80-85%, do as many reps as possible 1 short of failure, then rack the weight for the 10-30 seconds depending on the method and do another set.
For instance, today I did Pullups, Military Press, and Bicep Curls. 10 min each. Provided a very powerful workout, just wasnt sure which method would provide better stimulation for the fast twitch.
Sounds interesting, keep us posted. Might be a good change of pace workout for transition times or times when your life is busy and you want to commit 30 mins to the gym.
I am going to see if I can find some studies on this form of training, if I do I’ll PM ya.
Good luck
[quote]CRisenhoover wrote:
yes, the first. I would take a load that was 80-85%, do as many reps as possible 1 short of failure, then rack the weight for the 10-30 seconds depending on the method and do another set.
For instance, today I did Pullups, Military Press, and Bicep Curls. 10 min each. Provided a very powerful workout, just wasnt sure which method would provide better stimulation for the fast twitch.[/quote]
I have had success doing something similar. Heavy triples on the squat, bench and chin, but didn’t time each set, just tried to get as many triples in in 10 minutes as possible and then tried for 1-2 more triples the next time out.
With 10 seconds rest your talking about 25-30 triples in 10 minutes?
With 30 seconds rest your talking about 12-15 triples. Much more reasonable IMO for compound exercises. With seated calf raises though I have done a heavy triple, pulled my feet out and put them right back and done another triple for close to 10 minutes non-stop and I couldn’t walk right the next day.
So to answer your question, I would say soleus being very much slow twitch, it enabled less rest. If you can come back in 10 seconds, you are probably not training the fast fibers throughout. But you may work your way through the entire fiber spectrum that way.
Only tghing I would question would be the % of 1 RM able to be used with the low rest periods.
While this could be good might also want to mix in some longer rest period work with higher weight. Say 60 seconds rest. Then in the next workout. drop 5-10 seconds off the rest keep the same weight and try and add a set or two. ETC…
But yes give it a go. Let us know how it works for you.
Good luck, enjoy the pain,
Phill
This sounds a lot like Staley’s EDT.
Are you increasing your poundage every workout? If not, are you decreasing rest time?
If you are not doing one or the other, then you are performing the same amount of work each workout. If you are performing the same amount of work per workout out how do you progress?
[quote]Phill wrote:
Only tghing I would question would be the % of 1 RM able to be used with the low rest periods.
While this could be good might also want to mix in some longer rest period work with higher weight. Say 60 seconds rest. Then in the next workout. drop 5-10 seconds off the rest keep the same weight and try and add a set or two. ETC…
But yes give it a go. Let us know how it works for you.
Good luck, enjoy the pain,
Phill[/quote]
Phill, good points. I rotate my workouts weekly - I will have some of the traditional heavy lifting in week 2.
[quote]rainjack wrote:
This sounds a lot like Staley’s EDT.
Are you increasing your poundage every workout? If not, are you decreasing rest time?
If you are not doing one or the other, then you are performing the same amount of work each workout. If you are performing the same amount of work per workout out how do you progress?[/quote]
rainjack, I agree without progress there is no growth. And yes, it is EDT inspired. I will experiment with both rep increases as well as weight increaes and see which one I respond better to.
[quote]CRisenhoover wrote:
rainjack, I agree without progress there is no growth. And yes, it is EDT inspired. I will experiment with both rep increases as well as weight increaes and see which one I respond better to.
[/quote]
I loved the gains I got doing EDT for arms.