first HST work out... WOW!

[TheOak84]

so suston - is this training gonna screw over the power i already have?

 

[jwwpua]

I'd suggest a slow negative (such as 3, like you're doing), but be explosive on the positive. That way, you get the benefit of extended time under tension, but you don't hurt your explosiveness. As we all know, the faster you push the weight, the more force you'll exert.

And isn't the negative motion more hypertrophic than the positive? If so, then doing a slow positive probably won't affect your hypertrophy much (if at all).

 

[wnt2bBeast]

Sorry Tom, muscle aren't just muscle. There are different fiber types that twitch at different rates of contraction. Form equals function by training slow the pathway used If over 10-15sec (could be off here a little) is mainly ATP, Creatine, Pyruvic acid. After 15sec to about 2-3 minutes is mostly glycolysis, after 5 min is mostly oxidative, each muscle fiber type (there are three classes) uses a distainct pathway more efficiently than the other fibers. So by training in the time range 15-60 sec is mostly a Pink fiber (IIa-?)type which promotes good size gains and oxidative ability, but not as much speed and power output as white fibers. Also there is an issue of CNS training, when you train slow the muscle fibers are "taught" not to fire all at once since the musclular contraction has to be longer . I'll put it in one simple anology: if training with a 3,0,3 cadence is helpful with peak power then why don't most top powerlifters train that way, it would be safer then heavy triples and singles, they don't because the need explosive power...


You are right in the part progressive resistance will add muscle, so can the CNS as well

school these young lads!!

 

[Tom Treutlein]

I used to hear the same Suston, but I'm still trying to find the article that says otherwise. I heard an analogy which was basically, saying you can hit one type without the other was like saying you can hit 50 MPH without ever hitting 30. Something along those lines.

If I'm wrong, so be it. All good.

 

[casualbb]

No, tom, you're right. Training for fiber type is bunk, they all grow under light through heavy loads.

But training slow will make you slow through other systems, chiefly the energy continuum and lower rate of force production (a CNS effect).

These can be counteracted by training with explosive positives, so that's what I'd recommend.

 

[casualbb]

Oh, and just as an afterthought, if muscle size alone is your only goal, then rep cadence doesn't matter as long as it's not really slow and you control the negative.

But if you want some strength and speed, speeding up the positive will help a lot. It's something where doing it can only help, you might as well.

 

[TheOak84]

No, tom, you're right. Training for fiber type is bunk, they all grow under light through heavy loads.

But training slow will make you slow through other systems, chiefly the energy continuum and lower rate of force production (a CNS effect).

These can be counteracted by training with explosive positives, so that's what I'd recommend.

so on hst, do recommend 2-3 second negative and explode up?

do u think u get a better workout on the positive or the negative, (which most people perform like shit). or the same amount of stress on both?

 

[wnt2bBeast]

No, tom, you're right. Training for fiber type is bunk, they all grow under light through heavy loads.

But training slow will make you slow through other systems, chiefly the energy continuum and lower rate of force production (a CNS effect).

These can be counteracted by training with explosive positives, so that's what I'd recommend.

Bro i know your a mod but i would like for you to debate Chris Aceto (works with Cutler) and others about fiber recruitment..your spreading half truths!!!!!!

 

[Debaser]

As if Jay Cutler's training methods are science-based.

Other than the science of massive amounts of pharmaceuticals and supreme genetic endowment.

 

[wnt2bBeast]

its about results bro..isnt that why you train anyway this is getting rediculous and i dont want hijack oaks thread any more so im gonna start a new thread with an article you can read post thoughts whatever!!!