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In the recent issue of Ironman Mentzer outlined an interesting theory on tension. Rather than going through the whole theory I thought it would be best to show an example.
In the case of leg extensions... Rather than grinding out the typical 3 sets 10-12-15 or whatever your rep scheme is try extending the maximum amt of wieght you could handle. At the peak of contraction hold the wieght in position for 1 minute. Try this again during the second set w/ approx 20% decrease in wieght.
Why.... Well if one buys into the concept that the more a muscle is exposed to maximum tension for an extended period of time, the more muscle fibers are recruited, blood pumped etc into the target area then why not start out w/ the muscle under 100% tension for as long as possible.
Think of it this way.. If you were to perform leg ext for 10 reps. At best your quads are under max tension for 2-3 seconds per rep. Multiply this by 10 and you are putting max tension on the quads for 25-35 seconds. If one were to apply Mentzers theory and you used the same wieght, however held the top position for 60 seconds would you not achieve better results???
I tried this the other night. I did this after squats. I loaded 4 45's on my machine and held the wieght in top position for only 50 seconds before my legs were shaking like a drunk in detox. The second set w/ 20% lighter wieght went the same. The workout took less than half the time and the next morning I felt sore as I did w/ my old routine. My guess is that this is better applied for pulling movements such as Leg curls, ext, rows, bi curls. If any one else has tried this please share your experience and results. Peace!
In the case of leg extensions... Rather than grinding out the typical 3 sets 10-12-15 or whatever your rep scheme is try extending the maximum amt of wieght you could handle. At the peak of contraction hold the wieght in position for 1 minute. Try this again during the second set w/ approx 20% decrease in wieght.
Why.... Well if one buys into the concept that the more a muscle is exposed to maximum tension for an extended period of time, the more muscle fibers are recruited, blood pumped etc into the target area then why not start out w/ the muscle under 100% tension for as long as possible.
Think of it this way.. If you were to perform leg ext for 10 reps. At best your quads are under max tension for 2-3 seconds per rep. Multiply this by 10 and you are putting max tension on the quads for 25-35 seconds. If one were to apply Mentzers theory and you used the same wieght, however held the top position for 60 seconds would you not achieve better results???
I tried this the other night. I did this after squats. I loaded 4 45's on my machine and held the wieght in top position for only 50 seconds before my legs were shaking like a drunk in detox. The second set w/ 20% lighter wieght went the same. The workout took less than half the time and the next morning I felt sore as I did w/ my old routine. My guess is that this is better applied for pulling movements such as Leg curls, ext, rows, bi curls. If any one else has tried this please share your experience and results. Peace!
