u/Darssy_Jax

Hello

In my training I incorporate next:

Scott Bench (~45°) Cable Curls

Isometric Hold at top position muscles fully contracted with approx 75% of 1Rm to position failure, this servs for metabolic stress accomulation trough 40+ seconds of constant tension. Then 40 seconds rest followed by clusters sets of 2 reps AMSAP.

Now if somebody can help with knowledge or link to sciantific work (like ones of Danny Lum and friends). Im interested in Quasi Isometric Eccentric, I know there application is best at long muscle lengths followed by weight stretch ( ressist weight on way down aftet hold).

But how this works with 60/65/70/75/80% of intensiti in top position hold to posution failure and resist eccentric part to bottom position of ROM? How acts stuff like miosin, actin, titin, sacromere besides of accomulation of enormus metabolic stress because muscle is totaly fatigue???

Thanks!

Hello

I come with this idea:

Test max pull ups number (To Failure) put that in Brzycki formula to estamate 1Rm. In my case 65kg BW - 5% (Forearms) = 61.25kg for 10 reps BW = 1Rm 81kg.

Then use 75% of 1Rm which is for me 61kg BW and do Isometric hold in top position of pull up at chin/bar level to failure, aim ~40sec. rest 30sec. then do chin to bar 4xAmrap(1RIR) and 1xAmrap(All Out) 30 sec. rest between sets, tempo for reps explosive concentric and 1 sec. eccentric.

In my case I did 40sec. streight to failure then 6/3/3/2/1 (15 reps).

Progress time of hold to 60sec. and number of reps trough sessons then add weight to get back ~40sec. max.

Isometric aims sarcoplasmatic hypertrophy (volumen) TUT range and 5 set explosive of reps after 30sec. rest (atp-pc) aims for mehanical tension on fast fibers (miofibrilar hypertrophy).

I will se how it progress...

Hello

I come with this idea:

Test max pull ups number (To Failure) put that in Brzycki formula to estamate 1Rm. In my case 65kg BW - 5% (Forearms) = 61.25kg for 10 reps BW = 1Rm 81kg.

Then use 75% of 1Rm which is for me 61kg BW and do Isometric hold in top position of pull up at chin/bar level to failure, aim ~40sec. rest 30sec. then do chin to bar 4xAmrap(1RIR) and 1xAmrap(All Out) 30 sec. rest between sets, tempo for reps explosive concentric and 1 sec. eccentric.

In my case I did 40sec. streight to failure then 6/3/3/2/1 (15 reps).

Progress time of hold to 60sec. and number of reps trough sessons then add weight to get back ~40sec. max.

Isometric aims sarcoplasmatic hypertrophy (volumen) TUT range and 5 set explosive of reps after 30sec. rest (atp-pc) aims for mehanical tension on fast fibers (miofibrilar hypertrophy).

I will se how it progress...

I'm doing next aproach for hypertrophy:

Start work intensity ~8Rm ~80%

1xAmrap(~0/1RiR)/20sec./Amrap

3 min.

1xAmrap(~0/1RiR)/20sec./Amrap

3 min.

1xAmrap(~0/1RiR)/20sec./Amrap

Add weight when work intensity becomes ~12 Rm

...

E.g.

Sesson 1:

1x8+2

1x6+2

1x4+2

Sesson 2:

1x10+2

1x8+2

1x6+2

Sesson 3:

1x12+2

1x10+2

1x8+2

Sesson 4:

Add weight to set it back down to ~8Rm

I'm following just first set 8/12 Rm to progress weight mini set with additional grinding reps are there for density, some metabolic stress and high mehanical tension on IIb/x fibers with explosive intent and 1 sec. eccentric (I dond do slow reps even for hypertrophy).This method produced good strength progress and volumen of muscles going up bit slower because i think it builds dense muscles.

What is yout oppinion on rest pause and all that...?

Nothing last forever but.

I'm doing next method for hypertrophy/strength:

Start working weight ~8Rm

1xAmrap(~0/1RIR)/20sec./Amrap

3min.

1xAmrap(~0/1RIR)/20sec./Amrap

3min.

1xAmrap(~0/1RIR)/20sec./Amrap

Add weight when work weight reach ~12Rm (Double Progresion)

I know for Mentzer style and Myo-Rep/Sets, but 8 Rm is ~80% and with explosive intent can play roll on strength and produce serious mehanical tension on fibers from the first rep. At ~ 80% explosive repetition high number of high trashold motor units in muscle are activated and under tension, mTOR activation and myofibrilar hypertrophy should be ON.

Results from Seated Leg curls:

1x8+2

1x6+2

1x4+2

Main Amrap falls 2 repetition each set but mini set delivers 2 grinding reps at 95/100% at that moment and accomulate some metabollic stres. I put this mini set to produce high mehanical tension reps and some metabollic stres folowed working weight trough first set to regulate so every workout every set is effective.

What do you think about aproach and will it build dense muscle more than volumen sacr. hype.?

Thanks

Im working on legs hypertrophy so increasing muscle volumen with lean muscle mass.

I pick nex exercises:

Lying Leg Rises 3x15

Lying Leg Extensions 3x15 (Stretch Quad)

Sitting Leg Curls 3x15 (Torso 45° Forward In Hips)

Inner Thigh Adducation 3x15

Hip Thrust 3x15

Standing Donky Calf Rises 3x1min. 20RM Rest Pause

Sitting Calf Rises 3x1 min. 20RM Rest Pause

Double Progression Method.

Im loking to build dense muscles not just sarcoplasmatic increase. So any sugestions on approach to set/reps/rest time?

Well I open this topic to exchange knowledge about programing weighted chinups so write on...

I do chinups shoulder width under grip cluster sets with 80%+ intensity, 2x5 1xAMRAP (5/10), 30 seconds between reps, 3 minutes between sets. Feets on ground stretch position (dead start) explosive intent bar touch chest. I stop exercise on last rep where im able to touch bar with chest and stand isometric in that position until failure to finish muscles (not doing half reps). When I do 2x5 1x10 add weight 2.5/5 kg to lower reps of last set to ~5 autoregulation double progression. 72/96 hours of rest between sessons. It worked for me for long time.

Pozz

Preporuka za teretane powerlifting&bodybuilding u Splitu?

U koje teretane idete kako se kreču cijene i kakva je radna okolina, preferirate li više powerlifting (snaga) ili bodybuilding (estetika), preporuka trenera i nutricionista u Splitu.

Za pitanja i ostale stvari uvezi treninga sub na kojem objavljujemo:

https://www.reddit.com/r/TeretanaBalkan/