how about your rep timing?
I'm doing 15 breaths between sets and 6 second negatives sometimes a bit longer if i can
tomorrow is an off day...I'm going to the beach all day and have to train a few clients at night and I'm going to try to fit in some cardio but who knows. I'm also getting leaner following DC diet recommendations which is also similar to the Dave Palumbo diet of Extremly high protein and moderate carbs and fat not combining the 2 in a meal with 6-7pm carb cut offs.
Dc also says that he regrets ever saying 6sec neg, as he never meant that to be taken literally. He calls for a more true 2-3sec neg, and just said 6 to get people to slow down. Really just wants you to keep it controlled.
Just was wondering if you were slowing them down that much due to preference, or if you were thrown off because he said "6sec"..
Just giving ya a heads up, if you didn't already know.
You should make awesome gains with within this log bro!
thanx bro...I'll try the 2-3...it almost seemed natural to do 6 but I think I'll be able to handle more weight with 2-3 seconds...I'll let u know how it goes on friday
not to confuse but im doing Prilepin's routine to the T and he uses
4-1-2-1 and 3-0-2-0 methods.
So from what I understand ( which isn't much in this case ), that with the timing, do you do your warm up sets 1-1-4 tempo and then with the working set(s) 1-1-8 to 10s? Or do you do the rest pause tempo on your warm up sets as well?
Also from what I understand is it:
1. Do as many sets to warm up ( for me most likely 2 - 3 )
2. Do working set, breath, another working set, breath and finish of with your last working set?
Thanks for any help,
Also if you guys are looking for a not so great version of the stretches >>> here you go <<<
That 2-3 second negative should be on every rep too...just an FYI...3/2 is the timing i've started using.
You want to keep warmups from cutting into your strength. I usually do 1-2 20rep warmups. Since shoulders are after chest, they are already pretty fluid so i just do 1 warm up.. But that is me, and i don't throw around extreme amounts of weight, so if you do, you will likely want to use more warmup's!
Trying not to hijack but add worth here, so:
1. Tempo 3(up)-1(hold)-3or4(neg)?
2. static hold on last set only?
3. Stretch at end of exercise for that bodypart?
Thanks for help.
As for statics, you are gunna do them AFTER your last set. You will take your 15 breaths just like durring the restpause, then do the static hold(if the excersise requires them)
I do chest/shoulder/tri then stretch them, then do back.. People do stretch after each, i just choose not to.lol
^agreed with imprezivr, but I stretch after each exercise.
are you doing all bench chest exercises on the smith machine, or are you using a free barbell ?