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Rep cadence
Goosey
.
spartacus
Well-known member
https://www.youtube.com/watch?v=kHZpm1ZHoAs
I thought this was good form, 16 reps in about 40 seconds
I thought this was good form, 16 reps in about 40 seconds
spartacus
Well-known member
less than 30 seconds
steveP
Well-known member
Depends on the weight. If not very heavy and going for higher reps, I'll use a 2/2 cadence (2 seconds concentric, 2 seconds eccentric) to stay controlled. If using heavier weight, I'll use 1/3 cadence. So more explosive on the contraction and trying to maximise time under tension when lowering/releasing the weight.
White_Lie
Look at Moi, I'm a Kunce
Thought I was the only one. Not that I do much 10 rep work but most of the time it wouldn't be anywhere near 60 seconds (let alone 120) unless they were paused reps. Talking working weight here, not warm ups
Neddysmith
Standard kunce
To increase time under tension.
Goosey
.
You see, this is where you and I conflict and you never comprehend.
Your comment "Depends on the weight" is a common misconception of exercise.
The weight you use must be heavy enough to force fatigue, to stimulate growth.
The rep ranges one uses will determine the weight on the bar, the number of rep's used will determine the degree of stimulation, but the most common sweet spot for muscle growth is 10 reps.
Based on a controlled speed of 2/4/1
The general idea of 2/4/1 is that;
Moving (positive) 2 seconds from start to finish completely eliminates momentum, this ensures the the muscles are doing 100% of the work
Moving (negative) 4 seconds from start to finish has the same effect plus it enables the muscles worked to safely go into pre-stretch, which is key to strong flexible muscles.
Pausing for one second in the contracted position ensures you have complete control of the weight in your hand throughout the movement also the added benefit of strengthening the muscles much more efficiently.
** pausing (squeezing) is generally used with pulling movements, when pushing or squatting, the paused should short of using the limbs to support the load.
When one say "Depends on the weight", the only thing that's going to change are the amount of reps one can do, which is a good thing because of our fiber make-up (slow and fast twitch)
Do you understand where I'm coming from?
Adding really heavy weight and moving faster, in the negative has no benefit what so ever could even cause injury, moving lighter weight and just going through the motion is a waste of time.
Progression is key, using a controlled rep cadence and slowly increasing the two key components of rep number and weight over a period of time is the only way to improve your;
Strength
Flexibility
Muscular mass
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Goosey
.
A typical ignorant statement
Who said anything about that?
You shit me when you go on about what you do in competition.
When you do anything over 7 you are using the heaviest weight possible to move as fast as you can, your first 3 0r 4 rep's are preparing for the last few important rep's.
I'm not talking about ballistic movements, which has no value
Goosey
.
Both, depending on your fibre type, moving the maximum amount of weight for the TUT that is going to garner maximum results
As we don't know what our fibre types are short of a biopsy we using combinations Of TUT over years.
The common denominator IS MAXIMUM weight on the bar that enables you use a weight that you can control in the TUT, whether that be; 60, 90 or 120 seconds.
Do more reps rather than slower reps?
Question for anyone
What is the difference between 5 reps that take 4 seconds to complete and 10 reps of the same weight that take 2 seconds to complete?
Goosey
.
You mean 4 seconds and 2 seconds per rep? or the set
If you are performing a rep with the maximum amount of weight you can handle required to complete the set then the weight on the bar is not enough, more often than not you are just dropping the weight in the negative portion of the movement, your muscles are doing nothing, except bearing a load of unneccessary force at the turnaround
Goosey
.
I read TUT as in the muscle is under constant tension, the movement of the limb moving the load is 100% muscle- force of the load is being moved by muscle alone, not by the result of moving fast, where momentum could be the difference, take out the equation completely, move slower rather than faster.
Moving faster is a relative term, if you can do 150kg x 10 in the bench press moving at a cadence of 2/2 you'll get that done in 40 seconds
If you want to move 150 and you want to slow the negative, the muscle is doing more work, plus the benefits of the negative, it hurts more, it makes you feel more uncomfortable, that;s the response we want, most likely you'll do it in less than 30, which is not enough to stimulate growth.
Moving faster is a relative term, if you can do 150kg x 10 in the bench press moving at a cadence of 2/2 you'll get that done in 40 seconds
If you want to move 150 and you want to slow the negative, the muscle is doing more work, plus the benefits of the negative, it hurts more, it makes you feel more uncomfortable, that;s the response we want, most likely you'll do it in less than 30, which is not enough to stimulate growth.
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