Duration of your sets?

[deltreefitness]

Who was it done by?

The 60% or more is still pretty loose in terms of hypertrophy.

As for crunches and leg raises, why treat them different than your legs in terms of training? Personally heavy weight 4-8 rep range is sufficient in that regards.

Here is a good discussion about speed of movement and tissue damage along with some other neat information about muscle fibers.

http://www.fortifiediron.net/invision/index.php?showtopic=24907

Kc

Thanks for the info and link. I have a question about weighted ab training?

What exercises can I do that invole weighted resistance that focus primarily on abdominals? What is proper placement fo weights (plates?) to do crunches using proper form?

 

[StealthPower]

I will use bands alot of time for my resistance.

However:

Decline crunchs with a plate accross chest is a good movement.

Decline crunchs with a barbell are just pure murder

Basically get creative

Kc

 

[deltreefitness]

I will use bands alot of time for my resistance.

However:

Decline crunchs with a plate accross chest is a good movement.

Decline crunchs with a barbell are just pure murder

Basically get creative

Kc

I've forgotten about decline lately! Thanks for the reminder. It's rare I put my benches in a decline position since I don't have any decline movements in my current routine.

Are hanging leg raises primarily a lower ab exercise or quads? I was thinking I could add weights on my legs somehow to add resistance?

I read that article and thread by the way. Man this stuff gets me all confused and wondering if I'm really maximizing my training for hypertrophy. I see results but if it can get better (or faster) results (in regard to hypertrophy) by just tweaking some movements and timing that would be great. I hate to feel like I'm cheating myself out of some secret super-effective proven theory. Problem is no one seems to agree on anything solid! Grrrrh.

Thanks for the info everyone

 

[StealthPower]

http://www.elitefitness.com/forum/showthread.php?t=411592

That might help ya some at looking at your training.

Kc

 

[BOOEY]

Journal of Strength and Conditioning Research says; to stimulate muscle growth, a set needs to last 40-60 seconds.

Just the fact that it says you NEED to have your sets last 40-60 seconds in order to stimulate muscle growth lead me to believe that whomever did the study was on drugs. I've never had a set last 40-60 seconds (unless it was part of a rest/pause), and I'm pretty sure I've stimulated my muscles into growing.

 

[deltreefitness]

I've never had a set last 40-60 seconds (unless it was part of a rest/pause), and I'm pretty sure I've stimulated my muscles into growing.

Yeah it's rare that my sets last that long either so I have to agree for the most part. I mean I'm not huge by any means but I've made some nice personal gains that I'm happy with. So I must be doing SOMETHING right. It was posted in concern more with optimizing results. Maybe there is some applicable truth to that could help increase hypertrophy.

 

[anthrax]

Along with the previous comments I'd add that a set of heavy squat (single) is not the same as a set of triceps kickbacks

So any generalization seems preposterous

 

[WalkingBeast]

Ranges greatly, but Ive never measured the time.

 

[TheOak84]

usualy, 2-3 seconds down, 1 second up