1-6 training...

[wesley90]

Do you do the tempo the same for the 1RM?
Thanks.

 

[wesley90]

ttt

 

[mekannik]

Yes. Keep the same rep cadence for all sets of the excercise. This does not mean you have to keep a 4-0-2 for every excercise or even pairing of excercises.

And if fatigue does set in later on in the workout - have a spotter get you through the concentric portion of the single (or double) and do a solid negative with the weight. Results will be pretty much the same for the back off set of 6.

 

[wesley90]

I believe its 4-0-0. So a 4 second negative with no pause and lifting as quick as you can. If I understand it correctly, it somehow stimulates the nerves?
Thanks.

Yes. Keep the same rep cadence for all sets of the excercise. This does not mean you have to keep a 4-0-2 for every excercise or even pairing of excercises.

And if fatigue does set in later on in the workout - have a spotter get you through the concentric portion of the single (or double) and do a solid negative with the weight. Results will be pretty much the same for the back off set of 6.

 

[mekannik]

I believe its 4-0-0. So a 4 second negative with no pause and lifting as quick as you can. If I understand it correctly, it somehow stimulates the nerves?
Thanks.

It is for ANY rep cadence. 40X, 421, 333, 41X, 20X, whatever.


Stimulates the nerves? Please explain what you mean.

 

[wesley90]

Stimulate them to be prepared to lift maximal weights.

 

[Illuminati]

Do you do the tempo the same for the 1RM?
Thanks.

you are thinking about it too much. if you are going for a 1RM...bring it down under control, and then blast lift to lockout. no point in bringing it down for a 4 second negative, this is a waste of energy. do not lift slowing to lockout. this is a waste of energy as well.

 

[mekannik]

you are thinking about it too much. if you are going for a 1RM...bring it down under control, and then blast lift to lockout. no point in bringing it down for a 4 second negative, this is a waste of energy. do not lift slowing to lockout. this is a waste of energy as well.

Eccentric lifting builds alot of muscle.

1-6 training is NOT about lifting your 1RM - but rather exciting the nervous system for better neural recruitment on the backoff set.

 

[wesley90]

ok...so what should the tempo be for the 1RM?
Thanks.

Eccentric lifting builds alot of muscle.

1-6 training is NOT about lifting your 1RM - but rather exciting the nervous system for better neural recruitment on the backoff set.

 

[mekannik]

ok...so what should the tempo be for the 1RM?
Thanks.

For the purposes of bodybuilding (and from every article I have read on the program by Poliquin), the cadence on each and every rep, be it the 1RM or 6 rep set, should be the same.

i.e. - Let's say chest and back is up for the today, with bench and pullups as the excercise. Taking into consideration that ROM (Range Of Motion) on some excercises is greater than others - those with a larger ROM can have a slower eccentric cadence (and therefore a larger muscle building capacity relatively speaking). But back to the workout:

Bench 4-0-X
Pullups 3-1-X (pause at the bottom "dead hang")

This goes back to my earlier post, the same cadence does NOT need to be applied to every excercise, independent excercises can have their own cadence.


And with regards to what Illuminati posted - there are time when you will want to lift with a 2 or 3 count concentric. Adding a slow "lifting" phase to a slow eccentric and pause at the bottom of the lift will dramatically lower the weights used (perhaps during an injury recovery period or to break up the monotony) but still garner some good bodybuilding effects.

 

[Illuminati]

Eccentric lifting builds alot of muscle.

1-6 training is NOT about lifting your 1RM - but rather exciting the nervous system for better neural recruitment on the backoff set.

he asked about going for a 1RM

 

[mekannik]

he asked about going for a 1RM

Review the thread, please.


wesley90 asked about going for a 1RM in the context of the 1-6 lifting program - NOT in the context of a powerlifting program, olympic lifting program, or even a simple max out effort.

 

[Illuminati]

my bad bro. i missed that.