A set's pace: 32 seconds?

[thelion2005]

I was given some muscle mags for Christmas and noticed an article about "X Reps." I always believed that Weider had coined a phrase for every type of exercise variation and didn't believe this method of training would be that different.

It isn't. However ... It did harp on the length of time a set should take. They seemed to land on 32 seconds.

I started to time my sets and found I was a lot quicker than that ... in fact I didn't care at all as long as I got my reps. So I slowed down and started pacing myself:
1,1,1,1 2,2,2,2 ... a four count for each rep X 8 for 32.
For some exercises, I had to do 9 or 10 to get the 32 secs because range of motion was so short.

The result? I had to slow down a lot ... do very full motions ... and lower the weight. The next day, I had real muscle awareness/pain in the worked group. It felt almost like overtraining with the nervous system a bit fried.

I'm thinking this is a new challange and the body is just complaining. However, I don't want to do this for 6 weeks and get nothing out of it.

Comments?

 

[~Troy~]

usually mine are around 45-50 seconds

 

[H_T_]

yes. TUT, time under tension. Shadow preaches the merits of this a lot. it's pretty sound thinking. i'm pretty fucking strong but not massively huge. i think it's cuz my sets are explosive and not at a slower cadence.

 

[bettyboop]

I think what you are talking about is the TEMPO of an exercise. Tempo refers to lifting speed. The fiirst number is lowering, second is pausing, and third is lifting. So an example would be dumbell curls at 423, 4 second lowering, 2 second pause, 3 second lift. This is how you can change up your workout each week without changing exercises. Different tempo sequences for each week will give your workout a different challenge. It's a great way to stay focused during each set.

 

[Protobuilder]

Almost any new stimulus (here, you experienced greater time-under-tension than you're used to) will cause muscle pain the next day. You will adjust to it with time, if you're so inclined.

TUT is a way to achieve hypertrophy. There's science behind it but I can't quote it. LoL Something about keeping tension on the fibers long enough to breakdown proteins etc.

 

[thelion2005]

All I can say is .... slowing down for a full 4 count for a rep and doing 8-10 reps is like starting all over again as a beginner. I have finished my 3 day push/legs&abs/pull sequence and I am cooked! The rest time will be welcome.

 

[Assertive Guy]

I was given some muscle mags for Christmas and noticed an article about "X Reps." I always believed that Weider had coined a phrase for every type of exercise variation and didn't believe this method of training would be that different.

It isn't. However ... It did harp on the length of time a set should take. They seemed to land on 32 seconds.

I started to time my sets and found I was a lot quicker than that ... in fact I didn't care at all as long as I got my reps. So I slowed down and started pacing myself:
1,1,1,1 2,2,2,2 ... a four count for each rep X 8 for 32.
For some exercises, I had to do 9 or 10 to get the 32 secs because range of motion was so short.

The result? I had to slow down a lot ... do very full motions ... and lower the weight. The next day, I had real muscle awareness/pain in the worked group. It felt almost like overtraining with the nervous system a bit fried.

I'm thinking this is a new challange and the body is just complaining. However, I don't want to do this for 6 weeks and get nothing out of it.

Comments?

I switched to slow controlled reps some years ago, and I found I made some fast gains for a few months. Although the gains were good, what impressed me most was friends reactions when they see that you are in full control - they were VERY impressed.