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 How many seconds?
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| Author | Topic: How many seconds? |
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ethertek Amateur Bodybuilder (Total posts: 16) |
posted April 27, 2000 12:31 AM
 
When I'm doing bench press I'm wondering how many seconds I should do on the negative and the positive. I read in one of my books that you should do 6 secs on the neg and 4 on the pos but this seems ackward, you seize up real quick. I'm thinking maybe 3 secs in each direction...how does that sound? IP: Logged |
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CONTRACTION Amateur Bodybuilder (Total posts: 29) |
posted April 27, 2000 01:30 AM
You could either go 2 secs neg, 1 sec pos or 3 secs neg, 2 secs pos. IP: Logged |
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StevieD Amateur Bodybuilder (Total posts: 56) |
posted April 27, 2000 06:16 AM
2 up 2 down IP: Logged |
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Stone Amateur Bodybuilder (Total posts: 6) |
posted April 27, 2000 10:40 AM
A good rule of thumb for me is fast up, short pause, slow down while doing all your reps in about 40-60 seconds. After a few workouts you can do this without watching the clock. It is the total time duration under load that is important and alot easier to judge. IP: Logged |
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NewNatural Amateur Bodybuilder (Total posts: 11) |
posted April 27, 2000 12:39 PM
What Stone is talking about is TUL(Time under load) I've heard that everyones optimal TUL time is different and is different for each excercise. To figure out your TUL take a weight that you fail at for 8 reps, go to failure and time the set. Now drop the weight 10% and do another set to failure. Average the 2 times and that should be your optimal TUL, I know people that don't even do a rep count they just set a alarm with their TUL time and when the alarm goes off they stop the set. Don't know if this is a better way to train, personally I just lift the weight until failure and if I can get 10 reps then I up the weight until I can do that for 10 reps, all while keeping a smooth comfortable up/down rep cadence. IP: Logged |
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Stone Amateur Bodybuilder (Total posts: 6) |
posted April 27, 2000 05:28 PM
NewNatural, Yeah, there are many versions of that technique, as many as there are people writing books about it. The one I referred to was from Charles Poliquin's book "A question of Strength" He referred to it as Duration Under Load and no formula was given for determining your optimal time. It seems to me that would change depending on the size of the weight and the number of reps. The number of reps is determined by your goals, i.e. 6-8 reps for size and strength, like you most likely are currently doing. The point Charles Poliquin makes is that it doesn't matter what number of reps you use but the time it takes to do them. The TUL, as you say, is what is important. If you do 10 reps or if you do 5 reps, as long as it was 40-60 seconds to do it. This is what Charles Poliquin believes and not necessarily mine, but I have used this technique as a way to stop myself from knocking out 8 reps in 15 seconds. IP: Logged |
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max258 Amateur Bodybuilder (Total posts: 24) |
posted April 27, 2000 05:50 PM
4down 2up IP: Logged |
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