Chest, Shoulders, Tricep routine. Do a heavy set slow, then a light set fast

[UCSMiami]

I saw this yesterday sharing BP with someone. 1 set of 8 reps at heavy, then quickly switch out to low weight, say 135llbs and do 8-10 quick reps.

Any benefit to this style?

 

[Nac]

Potentially efficient use of time?

 

[VO2Maxima]

Speedwork is great. I'd split days though. Personally, I do 50-60% 1RM for lower body and 45-55% of 1RM for upper body, against bands, for speed.

 

[GAINZFORDAYZ]

I love doing Dramatic Transformation Principle (DTP) workouts. They are almost like drop sets. An example set would be first two sets of straight 10, then a set of 10 reps rest for 10 seconds and then perform 20 reps, the final set would be 10 reps rest for 10 seconds perform 20 reps rest for 20 seconds and then finish with 10 reps. Kris Gethin is a big believer in DTP and he has several workout plans on bodybuilding.com. For me the most important thing is enjoying and being excited for the workout. I personally have had great strength and endurance gains on DPT workouts.